Easy Toning Program for Home

Here is a quick and easy program you can do at home to tone your muscles, strengthen your core, and burn fat. Do 15 repetitions of each exercise in the circuit, then repeat the circuit. This will be a total of 18 sets a takes about 10 minutes.

Circuit 1: Plie squats, Rear Lunges (alternate legs), Lateral Raise
Circuit 2: Push Ups, Side Plank, Abduction (side leg raise)
Circuit 3: Crunches, Bike Sit Ups, Supermans

Best to do after a warm up of at least 5 minutes, and followed by some stretches. Total workout still less than 20 minutes. Do this 2-3 days a week on non-consecutive days (ex. M/W/F) and your body will thank you.

May you be enriched!

6 Great snacks under 150 calories

6 Great Snacks for Work -all under 150 calories!
Healthy snacking is a great way to keep your energy up and to make sure you are getting the nutrition that you need. And after these great snacks, you’ll avoid making poor food choices for lunch and dinner.

Ingredients for a great snack:
• Healthy ingredients
• Correct amount of calories for desired goals (150 cals for women, 200 for men)
• Balance of macronutrients
• Tasty
• Satisfying
• Easy to store or prepare

Here are my top 6 snacks for women:
1. Fage Greek Yogurt, flavored (130 cals)
2. 1 hardboiled egg (80 cals) and a 5.5 ounce can of V8 (30 cals)
3. 1 Mozzarella stick (80 cals) and a carrot (30 cals)
4. 3 stalks Celery (20 cals) with 1 tbl Peanut butter (95 cals)
5. 1 Zbar, organic made by Clif (140 cals)
6. 1 apple (3 ¾ diameter or about ½ lb whole) (125 cals)

Find this and other great tips at www.RichRoe.com