Day 10

Chest and back
Remember, pick a weight that will challenge you but not injure you.

DAY 9--BABY!

Remember go at your own pace but still challenge yourself!

Day 8

Okay time to work the "GLAMOUR MUSCLES"

Dumbbell curl, add whatever weight will challenge your muscles but not injure them
10-12 reps on each arm
Forearm Plank, the goal is to plank for 20 seconds and rest for 30 seconds, repeat 3 times.
(up to 6)
Chair Dips, sit in a chair, or on a stable platform, the goal is 10-15 reps.
Pullovers with dumbbells (laying down) 15 reps
Push ups on a ball or elevated surface, beginners start with 5 reps and work your way up to 15 reps.


**** REPEAT 3 TIMES****

Remember, go at your own pace and work yourself up to your goal.
xox0, Ab

Day 7 challenge

Back at it with lower body...

SQUAT, LUNGE, CURL
Stand with your arms at your sides and squat until your thighs are parallel to the ground (a). Push back up to the starting position. Then take a giant step forward with your left foot and lower your body until your left thigh is parallel to the ground (b). Push up onto your left leg and immediately curl your right heel toward your glutes (c). Return to start. That’s one rep. Repeat, stepping forward with your right foot. Continue alternating the sequence for 20 reps.
Tip: For a challenge, add dumbbells.

DUMBBELL SUMO SQUAT
Grab a heavy dumbbell and hold one end in each hand at arm’s length in front of your pelvis. Set your feet about twice your shoulder width apart, toes turned out slightly (a). Lower your body as far as you can by pushing your hips back and bending your knees (b). Pause, then push yourself back to the starting position. Do 10 to 12 reps.
Tip: Keep your torso as upright as possible with your lower back naturally arched.
STABILITY LUNGE
Stand with your arms at your sides and squat until your thighs are parallel to the ground (a). Push back up to the starting position. Then take a giant step forward with your left foot and lower your body until your left thigh is parallel to the ground (b). Push up onto your left leg and immediately curl your right heel toward your glutes (c). Return to start. That’s one rep. Repeat, stepping forward with your right foot. Continue alternating the sequence for 20 reps.

If you need more of a challenge, use dumbbells the whole time and repeat up to 3 times.

Day 6.... say what?!

Okay, the goal today is to get through your cardio. Remember, go at your own pace and work up to it. If you cant jump, use a step movement or a hop.
Xoxo-Ab

Day 5

Okay here is day 5, remember work at your own pace!

Day 4 of our challenge

Stick to this today and let your body rest in other areas! Goodluck. Xoxo-Ab

Day 3 of our fitness challenge

Remember to modify, this is, great f or starters. If you need more, lift your knees when running or complete more sets!

P90X3 Test group

Okay Fit family, MEET P90X3...
So what's the BIG DEAL?!
YOU CAN NO LONGER USE THE EXCUSE THAT YOU DON'T HAVE TIME TO WORKOUT! 30 minutes a day for 6 days a week is totally doable and everyone can find 30 minutes in their day to get a workout in! Muscle acceleration explained: Many P90X fans were hooked on the science of muscle confusion – which introduced variety to the workouts and prevented plateauing. P90X3 takes a hint from that success and from studies showing the most dramatic body transformations happen within the first 30 minutes of exercise.
 Enter muscle acceleration, a Tony Horton-approved highly-structured schedule with an incredibly high level of intensity and an unprecedented variety of moves. The gurus behind P90X3 combined exercises and added some twists to maximize your time and keep every muscle challenged for a full 30 minutes.
The base kit includes 16 workouts so you are never going to get bored. Everything from cardio to strength, pilates, yoga and MMX there is something for everyone! The ideal P90X3-erIt may seem lofty to proclaim, but P90X3 is indeed a workout for everyone. Everyone searching for tighter abs and leaner muscles, that is. But fitness novices and experts need not be afraid by P90X3’s come-one-come-all invitation. You don’t have to have any previous P90X experience in order to get killer results. For the beginner, the variety of workouts in P90X3 is the perfect place to discover their fitness style. If the move can be modified there is a cast member showing you how. But don’t expect to be an expert on day one. (Yes, fitness veterans will still be challenged.) As Tony says, ”You don’t get off easy, you just get to finish faster!”
It doesn’t stop there, of course there are some bells and whistles too good to ignore. First off, the Coach exclusive: If P90X3 is purchased through me as your coach any time from December 10th – 31st (including Challenge Packs), you will receive a exclusive P90X3 baseball cap. What better way to spread the word about this revolutionary program? And last but not least, we have the app: Yes, now for the first time the P90X app is available on Android and iOS (will be available 12/10 on Android) The app includes P90X guided workouts, tools to track your reps, weights and progress. Launching soon, is the P90X3 addition – which brings you workout specific tracking modules, scheduling options and the motivation you need to power through the 90 days. P90X3 scheduling and tracking will be available on the app for Android on 12/10 and is coming soon for iPhone. Check out the app and get ready to bring it!
So when can you get it? You're in LUCK! You can score your very own P90X3 on December 10th. P90X3 will be released on my site in which you have a couple of options. There will be an introductory price of $180 (after Dec 31st...it will increase to $205) The Challenge Pack which includes the 90 day workout, the nutrition guide, program manual, schedule of workouts, shakeology, free 30 day trial of the club membership, free shipping and a discounted price when you get the package. Or your second option is to purchase the program alone. That is $119.00, and the equipment needed are weights, bands and an optional pull up bar but you can use a band with an over the door attachment if you don't have one! I did my whole first round of P90X with the bands and got amazing results.
To score your challenge pack go to http://teambeachbody.com/AbbeyHansen To sign up as a coach and get better discounts on all of our programs fill out the application below and I will get a time we can chat about your goals. So with all this excitement, I will be doing an exclusive test group for 5 lucky fit members, to get your chance to be a part of this fill out the application below so we can talk about your focus. (Note: If you qualify for the test group, there will be a high level of accountability, this isn't any old workout, this is a legendary X workout, you will have such great results people will stop to talk about. P90X has played a huge role in my success as a coach, without I wouldn't be where I am today.) And to end, check out these results!! xoxo -Ab

Day two challenge-Arms

Remember, go at your own pace! Xoxo-Ab

Day one exercise

Lower body exercise All you need is yourself! Remember to push yourself but don't over do it. For beginners, focus on getting through it (regardless of the time)
A.Run in place --- 0:00-2:00 minutes
   Squats (10-15) 2:00-3:00 minutes
   Run in place --- 3:00-4:00 minutes
   Lunge (left leg) 4:00-5:00 minutes
   Run in place --- 5:00-6:00 minutes
   Lunge (right leg)6:00-7:00 minutes
   Run in place --- 7:00-8:00 minutes
   Squats (10-15) 8:00-9:00 minutes
------- REST 9:00-10:00 minutes -------
B.Jumping jacks --- 10:00-12:00 minutes
  Squats (10-15) 12:00-13:00 minutes
  Jumping jacks --- 13:00-14:00 minutes
  Side lunges (right)14:00-15:00 minutes
  Jumping jacks --- 15:00-16:00 minutes
  Side lunges (left) 16:00-17:00 minutes
  Jumping jacks --- 17:00-18:00 minutes
  Squats (10-15) 18:00-19:00 minutes
------ REST 19:00-20:00 minutes -------
C.Mountain climbers -20:00-22:00 minutes
   Back lunges (left) 22:00-23:00 minutes
   Mountain climbers -23:00-24:00 minutes
   Right lunge (right)24:00-25:00 minutes
   Mountain climbers -25:00-26:00 minutes
   Squats (10-15) ----26:00-27:00 minutes
  Mountain climbers -27:00-28:00 minutes
  Wall sit ----------28:00-29:00 minutes
------ DONE -------
Remember to modify your workout
Beginners: Don't worry about time
Intermediate: focus on time
Advanced: Add jumps with the lunges and squats or alternate Goodluck xoxo -Ab

Fitness and clean eating challenge

Tomorrow is the big day!
If you have done all your prep, you are ready to go! Don't forget to subscribe to my blog for your daily exercises...
Click the link below to get your meal plan.

Goodluck everyone,
xoxo -Ab






https://drive.google.com/file/d/0B07iKHVmRZLIQmRoZk14ZmZ6Tk0/edit?usp=sharing

It's in the Details!

Its in the details!

I am sure you've heard the saying in order to be successful it's 80% planning and 20% execution-- SO TRUE! We are coming down to just days before our 10 day clean eating challenge. Be prepared to feel great and shed some extra lbs. Its been said that during he holidays, the average weight gained is 10 lbs. Not you, not this holiday. We are going to lose those 10 lbs.
First things first:

• Get everything that is tempting out of your house! I will include a recipe that will help with your sweet tooth, everytime I want to cheat I whip up this quick recipe (and the kids think its a REAL cookie).
• Determine the amount of calories you should be consuming daily, go to this website to get an accurate calorie count: http://www.bodybuilding.com/fun/calorie-know-how-get-equation-right-to-get-results.html
• What kind of workout do you NEED (yes, if you read my last post- you have to focus on your weakness, not just your strength to prevent plateaus). Cardio, weight training, yoga. I will also be posting a series of workouts to focus on different areas-- but only you can determine what you need.

Grab a calendar, just a weekly one-- I suggest a dry erase board, this way you can see your goals as well as update it frequently. some things you can plan now: Meal prep, I usually do mine on Sundays (the recipes will be posted Saturday night) give yourself 3 to 4 hours to prep your entire week--write that on your calendar. Work with your schedule- if you have a set schedule, write in when you can get a 30 minute workout 6/7 days a week. If you don't have a set schedule, start noticing patterns or free time this week to see what's going to work best for you. Write down when you will eat your snacks, its easy to plan your 3 set meals (breakfast, lunch, and dinner) but we often forget the 3 other snacks that we need to boost our metabolism.
                 
                                  OKAY GUYS, JUST 3 MORE DAYS TIL GO TIME!!


Talk to ya soon xoxo, Ab

Plan your workouts, Day 3 prep!

4 health and (mostly) fitness tips

Okay challengers, here are some tips to think about when planning your week (and yes you need to plan your workouts). Although your workouts will be provided, not everyone is at the same level--therefore your workout schedule will be different.

1. VARIETY- To prevent plateau, mix up your workouts, if you stick to what you are good at, you won't develop your weak areas, therefore leading to plateaus.
2. CONSISTENCY- The minimum you should workout is 5 days (this doesn't mean go all out all 5 days, but get your boo-tay moving!
3. INTENSITY- Not every workout has to be extreme intensity, but if you can increase your weights for 3 or 4 reps DO IT!
4. PURPOSE- Why are you doing this? No, really why? Find your reason... This is the difference between truth and fantasy. Be honest with yourself so you can get the most out of your change.

XOXO, Ab

How to curl your hair with a flat iron

                                                        Curls for days!

I have tried every way possible to curl my hair and I have to say, this idea is GENIUS! Anyone with long hair will definitely agree.

• Take a section of hair (about as much as you would curl or straighten), comb it, place the flat iron at the top of the section, before clamping it, wrap it around the flat iron once (very loose).
• Close the flat iron and slightly twirl it all the way to the bottom.

Tip: Do not close the flat iron tight, it will kink your hair instead of curling.

       This curl has lasted up to 3 days, each day it just becomes more of a beach wave look.

      

I have long, thick hair and this look took just under 30 minutes.

Haha, don't mind my face,I was concentrating. xoxo, Ab

Do you journal your fitness activity?

                                                             DAY TWO PREP
Since this challenge is going to be posted on this website, I won't have the opportunity to host individual follow up and group accountability like I normally do, which is why I suggest grabbing a journal. If you feel like you need a higher level of accountability, I run challenge groups monthly that I can add you to. To be added to a regular group go to http://teambeachbody.com/AbbeyHansen to register and start a "beachbody challenge" you can also find me on facebook at http://facebook.com/pacesetterchallenges for regular postings.
Do you keep a fitness journal? To get started with our 10 day challenge, grab a journal, notebook whatever you can find to document the next 2 weeks.

• Two things to note: Start now! Track what you are currently doing for day-to-day activity (this will show you where you have time to carve in your workouts and prep)
• Continue through day one of the actual challenge. This will show you the difference in activity levels and food intake from just a two week difference.

xo, Ab

10 Day Clean Eating Meal Prep

10 Day Challenge starts on December 9th, Don't forget to subscribe to be updated on tips to get started and stay on track!

 

Shopping list

 

• 18 Large eggs
• 9 Large egg whites, you can buy egg beaters or egg whites
• 2 tbsp. Grated Parmesan Cheese
• 2 Cups Cottage Cheese, 1% milk fat
• 2 tbsp. Unsweetened Almond Milk
• 2 tbsp. Cheddar cheese, low-fat, low sodium
• 1 oz. Cheese, Monterrey Jack, Fat free
• 1 tsp. unsalted butter
• 12 Fluid oz. milk, fat-free (you can use Almond Milk)
• 4 Medium tomatoes
• 1 Cup mixed fruit (your choice)
• 3 Avocado
• 1/2 Cup fresh Raspberries
• Spinach or Kale (2 bunch)
• 1 Red Onion
• 1 Small yellow Squash
• 1 Small Zucchini
• Shredded Carrots (you can buy them shredded)
• 2 medium Sweet Potatoes
• 3 Onions
• 1 Green pepper
• 1 Red bell pepper
• 7 Scallion
• 2 1/2 tbsp. Romaine Lettuce (you can buy the pre-chopped bag)
• 7 Cups Mixed salad greens or choice of lettuce
• 3 Cups Arugula
• 1 Pint cherry tomatoes
• 1 stalk of celery
• 1 Cup green beans
• 1 Small red potato
• 5 black olives
• Watermelon
• 1/4 Cup green peas, cooked
• 1 Can corn kernels, fresh or frozen
• 1 Cucumber
• 1 Medium granny smith Apple
• 1 bag red grapes
• 4 tsp. shallots
• 3 Large carrots
• 1 beet Broccoli (frozen or fresh)
• 1 tsp. Capers
• 1 portabella mushroom
• 1/2 cup whole grain cereal
• 1 6 inch whole wheat pita
• 7 low carb whole wheat tortilla, 6"
• 4 Slices whole grain toast
• 2 tbsp. Old fashioned rolled oats
• 1/2 scoop Whey protein powder (choc or vanilla)
• 1 can refried beans, fat free
• 2/3 Cup cooked brown rice
• 1 whole grain hamburger bun
• 2/3 Cup cooked lentils
• 2 1/2 oz. pasta, farfalle, dry
• 1 tsp. slivered almonds
• 1/4 tsp. Ground cumin
• 1 dash sea salsa
• Cayenne pepper
• 9 fresh basil leaves, finely chopped
• nonstick cooking spray
• Olive oil
• 2 tsp. grape seed oil or canola oil
• 2 cloves garlic minced
• 5 tbsp. salsa
• 2 tbsp. fat free ranch dressing
• 1 1/2 cups balsamic vinegar
• 4 tbsp. fresh lemon juice
• 6 tbsp. Dijon mustard
• 4 tsp. Shallots
• black pepper
• Store bought hummus
• 1 1/2 tsp. Sesame oil
• 1 tsp. low sodium tamari soy sauce
• 1 tsp. chili sauce
• 1 tbsp. citrus vinaigrette
• lime juice
• 2 tsp. fresh cilantro
• 1 Cup vegetable broth
• Chili powder
• Ground cumin
• Ground coriander
• Bragg liquid aminos
• 2 tbsp. toasted pine nuts
• 2 tbsp. Seasoned bread crumbs
• 3 tbsp. Honey
• 1 tbsp. parsley flakes
• Parmesan cheese
• 1/8 tsp. thyme, ground
• 2 tbsp. vinegar, cider
• 1 tsp. Worcestershire sauce
• Pineapple rings, canned in juice
• 3/4 Cup canned artichoke hearts
• 1/2 Cup canned low sodium black beans
• 1/3 Cup canned crushed tomatoes
• 1 Can chickpeas (garbanzo), drained
• 1 Cup canned crushed tomatoes
• 1/4 Cup green beans
• 1/4 Cup yellow beans
• 2 tbsp. kidney beans, canned, reduced sodium
• 2 tbsp. green peas
• 4 slices lean turkey bacon
• 4 oz. water packed tuna, drained
• 36 oz. chicken breast
• 3 oz. turkey breast
• 2 salmon filets
• 4 oz. lean protein
• 1 veggie patty
• 7 oz. tilapia
• 6 oz. Halibut (or other firm white fish)
• 4 oz. Cod filet
• 7 1/2 oz. lean ground Turkey
•