Sit-ups with rotation

crunch with leg extension

windshield wipers

Do not forget cardio and clean eating will also sculpt your abs!!

juice of 1 lime

Spice Rub:

1 tsp cumin

1 tsp ground coriander

1 tsp paprika

1/8 tsp ground black pepper

Fajita Ingredients:

2 tsp canola oil

1 red bell pepper, sliced

1/2 red onion, sliced

juice of 1 lime

1 tsp chili powder

4 corn tortillas

2 cups shredded romaine lettuce

salsa, to top

Preheat broiler. Rinse chicken and pat dry.  Pound to 1/2 thickness.  Squeeze lime over chicken.

Combine rub ingredients on a plate.  Dredge chicken in spices, coating both sides.  Place chicken on a baking tray coated with canola oil.  Place under the broiler for 5 minutes per side.

Saute bell peppers and onion in a skillet.  Add lime juice and chili powder.  Cook for 10 minutes.

Cut cooked chicken into 1/4 slices.  Toast tortillas under the broiler for 20 seconds.  Distribute cooked vegetables and chicken onto tortillas.

Parents can guide girls to be more comfortable with “messy” feelings such as jealousy, competition, and anger, they will feel more free to confess these strong feelings and will stay in touch with themselves.  They also will be less likely to repress the feelings that over time simmer into rageful acts of cruelty.

2 Tbsp balsamic vinegar

4 cups arugula

12 oz skirt or flank steak

1 1/2 tsp olive oil

2 cloves garlic, thinly sliced

salt and pepper

Heat oil in cast iron pan on medium.Season steak with a few pinches of salt and pepper. Add to pan.  Cook for 3-4 minutes per side, until it is carmelized and slightly firm to the touch.  Remove to a cutting board.

Meanwhile, lower heat to medium and add tomatoes and garlic to the pan.  Cook for 1-2 minutes until garlic is lightly browned.  Add balsaminc vinegar and cook for 2 additional minutes, until the skins of the tomatoes start to split.  Remove and add salt and pepper.

Slice steak thinly against its grain.  Divide arugula between 2 plates, top each pile with steak slices, and pour on cherry tomatoes and pan drippings.

Vitamin D3:  Hels with heart disease, diabetes and high blood pressure.

Fish Oil: Rich in omega-3 fatty acids, crucial to brain and cardiovascular system.

Antioxidants:  They block the damaging impact of free radicals.

Protein: As we age, we lose muscle mass.  Maintaing muscle is one way to stay strong and active.

1 1/2 cups chopped onions

1 1/2 cups chopped carrots

1 1/2 cups celery

2 cups cubed, unpeeled potatoes

5 cans (14-1/2 ounces each)pw sodium beef broth

1 package marinara sauce

dash of thyme leaves

dash each of salt and ground black pepper

Heat oil in a large stock pot.  Add onions, carrots and celery;cook 5 minutes or until crisp-tender, stirring.

Add remaining ingredients;stir.  Simmer 30 to 40 minutes or until potatoes are tender, stirring.

Lunges  12-16 (working quads, hamstrings, glutes)

Tricep dips-12-16 (working triceps)

Push-ups-12-16 (working pectorals, triceps, abdominals)

Squats 12-16 (working thighs, glutes, abdominals)

Bicycle 12-16 reps (working abdominals, obliques, hip flexors)

Chick-fil-A really sets themselves apart from the rest in providing the healthiest quick service food option for kids!!!

We LOVE Chick-fil-A!!!