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I love using the stability ball in my training and classes. It's a great piece of equipment to use because it's fun, it's extremely versatile, it works multiple muscle systems at once and it's an amazing tool for balance and core strength. I programmed this workout for one of my classes to really focus on core strength, balance and unilateral training. It's so important to confuse our muscles, especially if you're a nine to fiver who is confined to sitting at a desk all day. Balance is important!

Stability Ball Strength Workout:

Complete 3 rounds of each circuit. Rest for 1-2 minutes between each circuit. I kept the reps mostly in the 12-15 range to work on muscle endurance and keep everyone's heart rates high. 

Circuit 1:

[embed]https://www.youtube.com/watch?v=TIN3q5Zp5o4[/embed]

12x: (each side) curtsey lunges with a single arm press 

12x: front to lateral shoulder raise *Be sure to take the momentum out here and focus on pulling with your shoulders. If you feel your body starting to rock or swing, lower the weight and focus on form.

8x: 2 plank rows and 2 plank jacks *This is one rep! You will complete 32 reps all together.

Circuit 2:

[embed]http://https://www.youtube.com/watch?v=U7N_3_ZCeGQ[/embed]

12x: decline stability ball push-ups with a knee tuck * You can always modify here with a regular push-up on the ground or on your knees.

12x: (each side) triceps kickbacks * Again, focus on pulling up and squeezing with the back of your arm and taking out all of the momentum. 

10x: 2 toe taps and 2 shoulder taps on the stability ball * Modify this by taking it to the floor and doing toe taps out to the side or just sticking to the shoulder taps.

Circuit 3:

[embed]https://www.youtube.com/watch?v=3FN4Zv7MPuU[/embed]

12x: (each side) single leg deadlift and upright row 

12x: stability ball hip bridges * Go SLOW on these! You'll feel it.

24x: plyo lunge with a stability ball twist * Twist the ball to the side of the front leg. Can always modify by taking the twist out or doing body weight reverse lunges.

Circuit 4:

[embed]https://www.youtube.com/watch?v=Vc9kpFuc3xM[/embed]

12x: sumo squat hold with an overhead side bend * Get low in the squat and focus on keeping your core tight and your pelvis tucked in (aka try to keep a nice flat back without sticking your bum out - think ballerina!)

12x: ball roll out with 2 knee taps * Can modify this by taking the knee tap out and holding a plank on the ball for 30 seconds.

12x: (each side) dead bugs * Hold the ball in between your RIGHT knee and LEFT hand. Bring your left leg and right hand to meet the ball. Continue this for 12 reps and then switch sides. This one doesn't look like much but trust me, you'll feel it if you keep your core engaged the whole time! 

12x: ball passes 

Enjoy the workout!! 

XO - Rach

Do you like training with a stability ball?

Do you feel like your off balance sometimes?

Is one side more balanced than the other?

 

Okay guys, after I made Chocolate Peanut Butter Porter Boozy Brownies (like literally, right after - I was baking for hours), I saw two spotty bananas in my fruit basket that just had to be eaten, and I created this Chocolate Porter Whole Wheat Banana Bread. It's a little bit healthier than my brownies, but still freaking delish. 

This Chocolate Porter Whole Wheat Banana Bread is insanely moist, fluffy and delicious without all of the refined sugars and fat! The beer gives the bread a light and airy feel, while the peanut butter, whole wheat flour and banana adds some hearty nutritional value. The bread is topped off with some semi-sweet chocolate chips, of course, to satisfy that sweet tooth. 

Again here I used DuClaw Brewing Co.'s "For Pete's Sake" Imperial Chocolate Peanut Butter Porter. Yes, this is my third recipe with beer - what can I say, I LOVE BEER!

[yumprint-recipe id='12']Now that I've gone a little overboard with the baking lately, it's time to start thinking about my goals for the new year - I've got so many and I can't wait :)

I hope everyone has a great day - I'm off to Florida this afternoon after work and could not be more excited to RELAX with family and friends for several days. Much needed! 

P.S. - I finally figured out how to fully utilize my profile on Yummly (I'm still learning) so if you use that platform to browse recipes, you can find me there and also use the Yummly button on the right side of my site to add recipes straight from my blog! 

Enjoy!! 

XO- Rach

Starting to think about your New Years resolutions?

Have you ever tried baking with beer?

Favorite holiday tradition?

Have you sweat today? If not, hopefully I can spark a few ideas. Or if you're takin' it easy today, enjoy the read and save for later :) With the holidays approaching, things can get crazy busy and there's always a ton of traveling and limited time, so I put together a list of awesome workouts that you can do anywhere, anytime!

Full Body:

I went down to the track near my apartment this past weekend to do this workout, and I'll tell you now it's a lot harder than it looks! I used the railing along the track for the inverted rows. You don't need a track to run 400m - can be done on a treadmill, around the block or guess-timate about 2 minutes of cardio exercises like high knees, jumping jacks, jump rope, etc. before each round!

CrossFit Style No-Equipment Workout: A super easy to follow, quick-paced workout that can be done for as many or as little rounds as you like! Also very easy to modify by taking out the plyos.

Jump Rope Tabata Workout: Jumping rope is one of the most effective cardiovascular exercises! I think I bought mine at TJ Maxx for $5? It's pretty beat up now though. *PS great holiday gift for the fit-minded!

HIIT Workout from Ashley at Fit Mitten Kitchen: This one looks awesome! Simple to follow, efficient & boredom-busting.

Total Body Tabata workout from Brie at Lean Clean & Brie: Gotta love Tabata workouts! This one especially hits every major muscle group and gets your heart rate pumpin'.

Lower Body:

This Lower Body Barre Plyo Fusion Workout from Chrissa at Physical Kitchness: In 20 minutes, you have a complex lower body workout - and all you need is a mat! Barre is killer (at least for me!) and now if you combine barre and plyo elements? Phew!

This Outdoor Stair Workout from Ali at Ali Goes The Distance: This workout looks tough, but most importantly, FUN! I love that the focus is on lower body and cardio with a little mix of core! And it's making me miss Florida...can't wait to go home soon! Find yourself a set of stairs and you're good to go.

Upper Body:

This 20 Minute Abs & Arms workout from Beverly at Sweaty & Fit: I love how she breaks down each exercise!

[embed]https://www.youtube.com/watch?v=FHYL1U63x8k[/embed]

Core:

Four-Exercise Core Circuit by yours truly:

[embed]https://www.youtube.com/watch?v=LkePYwHkYfM[/embed]

This Killer Core Circuit from Kaila at A Healthy Helper: If you really want to feel that core burn, this one is for you! 

So if you're feeling uninspired during the holidays, just remember you can build up a sweat in less than 20 minutes with no equipment - our bodies are wonderful tools!

XO - Rach

Let's chat:

Are you a fan of at home workouts?

Do you enjoy being active with your family during the holidays?

http://healthyhelperblog.com/flashback-fitness-strength-core-new-cardio-workout/