The Tummy Tuck Twenty

There are so many opportunities to get in a bit of exercise throughout the day.... We can park further away or choose the stairs. We may do a few lunges while we make dinner. This week let's work on a specific area that takes no special equipment, postions or movement and yields fabulous results with practice! 

The Tummy Tuck Twenty is no surgical cure for our muffin tops!  It is a simple method of toning our mid to lower abs, flattening our tummies over time.


Here is how it works:
While seated or standing, draw in your abdominals. Feel as though you are squeezing into your "skinny jeans" and pull your belly button inward and upward. Hold this muscle squeeze (isometrically) for 20 seconds. Release and repeat throughout your day.  Do NOT hold your breath while you do this - the focus is on the abdominal muscles only. The Tummy Tuck Twenty works by building muscle tone in your rectus abdominus (middle abs) and helps to keep the belly toned and tight. 

There are so many easy times to get these in. Try it while you sit at a stoplight, brushing your teeth, standing in line, sitting at your desk, etc etc...Keep a tally and get in 20 Tummy Tuck Twenties each day this week!

Have a Fit and Fabulous Week!

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Plan, Pick up, Prepare, Enjoy!

This week I challenge you to make a Meal Plan!
For most of us, the week generally starts off with good intentions of healthy eating...BUT then as life gets busy and time gets short, we fall off track a bit. Let's change that by having a plan! Over this weekend, sit down and decide what you will prepare for the week.  Be sure you make healthy choices!



Then go to the store and get all the parts of your plan. If you have your healthy ingredients in hand, you will be ready to make a great meal and won't have to waste time deciding or waste calories on rash decisions.

Prep as much as  you can ahead of time and you will be so pleased as the week goes on.

Don't just plan dinner, plan breakfast, lunch and snacks. This will keep you on track and ensure that good decisions are made. Get the whole family in on it!

Try it this week, and who knows it just may be the answer to healthy eating and nutrition tracking you need!

Have a Fit and Healthy Week!

Hot Mommas Drop and Give Yourself 20!

This week we will do the

"Hot Momma Drop and Give Yourself 20"!!

The idea is to work on our fitness all throughout the day and use everyday activites as reminders to do so.

First, pick something that you do 8-10 times per day (minimum). It can be anything from checking Facebook to changing diapers to opening the fridge or filling your water bottle. You choose.

Then the goal is to "Drop and Give Yourself 20" reps of the Daily Exercise. Check out the Chart below for the Daily Exercises for the week. If you need to modify or change one or more, please do so. Please do not do anything that you are not physically able to complete (NOTE: you need to have doctor's approval to perform any and all of these activities).

Day	Daily Exercise
Friday	Power Kick – Start in slight squat (abs engaged) and kick forward (as though you are kicking down a door). Repeat 10 each side = 20
Saturday	Wall Sit – “Sit” at wall with knees bent no lower than 90 degrees. Hold stance with abs strong. If this is too easy, lift one leg. Hold 20 seconds.
Sunday	Jumping Jacks –Regular Jacks or Step Out Jacks. 20 Reps.
Monday	Abdominals – Perform 20 reps of an abdominal exercise of your choice (crunches, bicycle, plank for 20 sec, etc).
Tuesday	Walking Lunges – Regular walking lunges around the room or stationary (for beginners) 10 each side = 20.
Wednesday	Push Ups – Regular (pro), On Knees (moderate) or Standing with Hands on Wall (beginner).  20 Reps.
Thursday	Arm Circles – Stand or sit with arms out in T-shape. Circle your arms (from shoulders) in small rotations. 10 Forward & 10 Backward = 20.

Get to work ladies and have a Fit and Fabulous Week!!

This Week's Mission idea comes to us from one of our amazing Hot Mommas ~ Renee Humpal in Shreveport, Louisiana. This fabulous lady has a Masters Degree and is a Speech-Language Pathologist. She is also an Air Force wife, to a B-52 Navigator. Renee is pleased to stay at home with her VERY important new job of being a mom (a very Hot Momma no less) to her two beautiful children. She is striving to live a healthy lifestyle and working to get back to pre-pregnancy weight. Renee was kind enough to offer her idea for a mission to me last week!
If you have an idea for a Hot Momma Mission - please email me at hotmommasfitandfab@gmail.com. This group is all about teamwork and inspiration - we would love to learn something from everyone!!

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