Good Living with Aprilanne

Aprilanne and Hilary Newsom filming "Step Out on the Town for a Cause" Breast Cancer Awareness Campaign

Endorphins are those “feel good” chemicals that get released in our bodies when we exercise (among other vigorous activities), are in pain, laugh, and do something nice like volunteer or help out others in need - which has been dubbed the “helpers high.” 

HeroesHappen.com recently lauched it’s “Find the Hero in You” - Public Awareness TV Campaign and “Volunteer Match Making” Website to encourage people of all ages “unleash their inner hero and volunteer.”      

Click here to go to HeroesHappen.com to watch this Public Awareness Campaign produced promoting Volunteerism featuring Masi Oka - star of hit TV series “Heroes” and program supporter Captain Maggie of the Angel Island Tiburon Ferry on location in beautiful Tiburon, CA!  

Get On-Board with Captain Maggie & Crew - the fresh air will do you a world of good!

Oh, and the dose of Negative Ions you will get out on San Francisco Bay with Captain Maggie’s crew will also boost your endorphin production - making you feel happier, more relaxed, and ready for anything you encounter on your mission in Life…Enjoy!  Aprilanne

Visit CaptainMaggie.com and get your FREE companion Ferry Ride Ticket! 

HeroesHappen.com

Information on Hilary Newsom’s 2010 11th PlumpJack/LINK Golf Classic supporting breast cancer research and education.

 Endorphins

 Masi Oka

Health Benefits of Negative Ions

“Get Glowing” with Milk & Honey Bath you make at home…

California Insider Aprilanne get's the Insider's Guide to a Beauty Regimen that goes back to Cleopatra times.

There is one beauty regiment that goes back as far as the times of Cleopatra - Ancient Queen of  Egypt - the Milk and Honey Bath, and women have been indulging themselves with milk and honey baths for centuries since.

There is something very  relaxing and therapeutic about taking a bath, and while the though of going to a spa to indulge in one is appealing, this is one “spa treatment” you can easily prepare to enjoy in the comforts of your own home!

Combine the ingredients below in a large bowl and then transfer to a decorative jar to keep in your bathroom.  You can simply scoop out a few cups of it to dissolve in a warm bath anytime you want to relax with a skin softening experience…ENJOY!

1/2 cup liquid honey
3 cups powdered milk
lavender buds (added for color and fragrance)

Why it works:  The lactic acid in the milk - which is an alpha hydroxy acid exfoliates the dead skin cells off while you soak as the  emollient properties of the honey sooth and soften the skin resulting in a wonderful 2 part skin revitalizing experience.  The lavender buds add a relaxing aroma, and you can substitute or add other fragrances such as rose or gardenia, etc.,  depending on what scent you are in the mood for.

In addition to soaking in a relaxing emollient bath formula that was customized precisely for me during my spa day at the Oceano Coastal Spa for California Living,  I also received a dry brush application, which has additional skin purifying and exfoliating effects and was treated to an anti-aging Acai Body Facial to further soften and moisturize my skin - it was pure heaven folks…check it out:

Watch Aprilanne;s primetime look at the Oceano Coastal Spa Now On-Demand!

According the the American Journal of Clinical Nutrition “women who ate an ounce of full fat cheese daily gained fewer pounds over time than those who did not eat full-fat cheese daily. ” According to this research, “whole-dairy contains conjugated linoleic acid (CLA) which may boost your metabolism.”

Many varieties of cheese offer decent amounts of bone strengthening calcium and muscle supporting protein.  I think the real trick to including cheese into your everyday diet is adhering to the adage:   “everything in moderation.”  You see, the problem is an actual serving of cheese is rather small  with a single ounce serving about an inch long and a half inch wide.  Now I ask you - have you ever just had one piece of cheese and said to yourself - okay that was my cheese allotment for the day?  Didn’t think so! 

To make the most of your cheese endeavors the suggestions below offer some interesting cheese tidbits to keep in mind when buying, serving, and eating cheese:

• Make the most of your cheese serving by using a grater as shredded portions appear more substantial.
• Lactose intolerant?  You may want to stick to firmer cheese varieties which usually have less lactose.
• Soft, fluffy cheeses have less fat content and fewer calories than hard cheeses because they contain more water.

Did you know that in France entire courses and even entire meals revolve around cheese?  Some cheeses even taking on the role of a dessert item to be  savored with a fine glass of wine or port.

A simple, elegant entertaining idea is to host a Wine & Cheese Pairing Party during which you and your guests pair up your favorite cheeses with the right wine selection.  For “Wine & Cheese Pairing Party & Entertaining Tips” check out my recent Food & Wine post on CAInsider.com and Enjoy!  Aprilanne

Try "The Double Crunch" at home to work on great abs, shoulders, thighs, and chest in 1 move!

The California Living Beach Body Workout is an easy and effective way to get in shape anytime of year ~ and one of the best parts is there is no gym required!

The secret is “Circuit Training” - a workout technique reviewed in our 5 minute video On-Demand below, which includes a step-by-step guide on how to perform 3 great exercises to  for great abs, firm thighs, and a total body workout in just 20 minutes!  So check it out and start working out for a better, fitter, healthier YOU today!!!

Click here to view additional exercises you can build into your CA Living Beach Body Workout Circuit Training Routine TODAY!

The California Living Beach Body Workout was filmed on location in Bodega Bay, CA ~ located on California’s beautiful Sonoma County Coast.

Keep the "Honeymoon Period" going when it comes to your health & fitness goals!

Beware of what in the “fitness world ” is refered to as the “Honeymoon Period” - this is the 6 week time period between New Years Day and Valentines Day. Similar to that blissful period of the Honeymoon in a marriage, in committing to a healthy lifestyle - the beginning is when there is a great deal of energy and enthusiasm.   The gyms are bustling, and we are diligently trying to eat right. So what happens? According to numerous studies - by Valentines Day, many people have fallen back into old habits, and the enthusiasm dies down.

The good news is - it only takes about *4 - 6 weeks for something to become a habit and probably less time for us to integrate something so totally that we are no longer aware of it. *Some sources indicated it can take as little as 21 days for an action to become a habit.

So how can you make your fitness commitments last beyond the “Honeymoon Period?”  Below are 3 easy Guidelines for Health & Fitness Success:

1. Keep Your Expectations Real:

While it would be nice, there are no magic pills or exercises that will whip us into shape overnight.  that said we do have the CA Living:Toned -By -Tonight Workout that will make your muscles look more defined for a big night out On-Demand, and the CA Living Beach Body Workout - a terrific 20 minute total Body Workout On-Demand for you to check out when time - or a lack of it is a factor in reaching your short term fitness goals.  

Keep your expectations realistic - aim to loose 1-2 pounds a week. You may experience more weight loss early on - which is natural - yet the healthiest weight loss plans will not shock your body into shedding large amounts of weight in an (unhealthy) short amount of time.

The secret is balance - your fitness goals are just one part of your life - and should not consume your every waking moment - nothing should - that would be a terribly unbalanced and unhealthy way to live. Most of us have jobs, families, and many other daily commitments beyond working out. Sure there are celebrities that lose weight or “get buff” for their next film who work at it 24/7 - but unless your planning to audition to be the next “Rambo” give it a rest! Your results will come - in time! By understanding this and keeping things in perspective you will be able to work towards your goals over a longer period of time.

2. Set up a Goal and Reward System:

It is important to have goals like - “I want to be in a bikini this summer,” - or I want to run a 5K or 10K this spring.” By setting up intermittent goals along the way and rewarding yourself for reaching these goals you will keep your enthusiasm high and have mini-milestones to look forward to achieving.

For example, going 30 days without eating junk food, or going down a size in your jeans are reasons to celebrate! By setting up non-food related rewards such as a day at the spa, a shopping spree (please don’t blame it on me), or a movie night out with your friends (hold the butter & salt please!), you will feel good about your progress along the way and be less likely to throw in the proverbial towel.

3. Work in that Workout!

What happens when we say to ourselves “I’ll get to it - right after I do this…or - I’ll do it tomorrow” - the “it” usually never happens because we did not consciously plan it into our daily or weekly routine. Create a schedule that works for you - three days a week - every other day, 30 - 60 minutes everyday - Making exercise a part of your life means making it work with the rest of your life.

The beauty of exercise is you can combine it with things you love, hiking, biking, rowing, walking - I know it’s easy to say and harder to do - but seriously, try scheduling an activity you love once a week. While the winter weather presents some challenges you can swim indoors, shoot hoops, or even play a game of tennis indoors - in Cali anyway!  You can also work with a trainer and create a kick-butt workout at your local gym and combine it with a fun spin or dance class to keep it interesting. Try adding kick boxing, yoga, or Pilate’s to your routine - you’ll challenge your mind and body in different ways and meet new people who share similar interests - a great fringe benefit!

All the best with your goals - Enjoy! Aprilanne

This information is not intended to diagnose, treat, or cure any illness - please check with your doctor or health care provider prior to starting any new health or fitness regimen.

 Did you ever wonder just where the notion that oysters are an aphrodisiac came from?  As the story goes - the love goddess Aphrodite rose out of the sea in an oyster shell, and the “guilty by association” rule kicked in for oysters, which century after century have gained by this association with Aphrodite the reputation of enhancing the feelings of sexual desire and performance of those mortals who eat them.

Now as far as oysters being great aphrodisiacs - well apparently there is no scientific proof to substantiate such a claim (sorry to be the one to tell you), but don’t let that prevent you from thinking what you want to think about them as the psychological impact of believing that oysters are aphrodisiacs can sometimes be strong enough to produce  a greater sexual desire or performance - temporarily anyway.

Proposed aphrodisiac effects aside -  Oysters are considered one of the most nutritionally well balances foods as they contain protein, carbohydrates and lipids.  Extremely low in calories one dozen oysters contains approximately ONLY 110 calories, and they are full of vitamins, and possess the omega-3 fatty acids that are good for our skin, brain, and muscles.

To add a flavor boost with anti-aging health benefits try my “Anti-Aging Garlic Butter Sauce” Recipe below on BBQ’D oysters - and pair your BBQ’D oysters with a sparkling beverage such as champagne, beer, or sparkling water to indulge in a   most sumptuous pairing with nature’s perfect food ~ oysters.  Oh, and if your in the mood for love…eating a few dozen oysters and just thinking they are aphrodisiac may just do the trick!  Aprilanne

To make Aprilanne’s “Anti-Aging” Garlic Butter for 2 dozen BBQ’D Oysters:

First:  Mince 3 cloves  garlic - let sit 10 minutes to enhance disease fighting properties.

Second:  Melt 3 heaping tablespoons of a healthy butter-like spread (or butter if you must) to 1 1/2 - 2 tablespoons first cold pressed olive oil in the microwave for 10 sec. increments at a time or on the stove top - keep an eye on it as it will melt fast and you don’t want it to burn.

Then - Add a few cubes of frozen basil (get in frozen section at Trader Joe’s). You can also finely chopped 5 -6 fresh basil leaves too - but the frozen variety is micro-fine and blends really well into the butter/olive oil mixture.

Next:  Coarsely chop a few springs of  fresh Rosemary, or the herb of your choice and mix all ingredients together well in a small bowl.

Now - once your oysters have opened up on the grill (they have been cooking at medium heat witht the lid down for about 5 - 10 minutes depending on your grill and the temp. you have it set on) - split open and spoon enough sauce onto each oyster to cover the oyster meat and grill another few minutes until sauce gets slightly bubbly.

Then…ENJOY!  You can make this a great, light meal by adding a Ceasar salad,  a loaf of crusty whole grain or french bread for dipping in the extra sauce, and a sparkling beverage which will pair well with the oysters.

Depending on who you are - a new experience can be worth much more than a new object - and will also be better for your health.

Research suggests people will gain more lasting benefits from spending on  experiential purchases than from buying material objects - interesting huh.   Some may disagree pointing out that taking a ride in the country in a spankin’ new BMW will bring far more enjoyment that taking a ride in the country in an old pick-up, and that a picnic on champagne and caviar will give you more happiness than a picnic of bread and water.  In both examples, the amount of money invested in the “objects” enhanced the “experience” proportionately.  While these may “technically” be valid points - proponents of this line of thinking may be missing the basic point.

AcumulatingMoney.com explains it quite simply: “people receive more enduring pleasure and satisfaction from investing in life experiences than material possessions.”   “We don’t get bored of happy memories like we do with a material object.”

For example, taking a surfing lesson will give you much more to remember and chat up with your friends about than buying a new shirt or pair of shoes will - which can easily cost the same amount.  New experiences such as taking a cooking class, a horse back ride on the beach, or going scuba diving for instance, will provide more residual positive memories to share with others than a new car ever will.  Think about it - no one ever begs to see pictures of someone’s  new car - but everyone loves checking out a friend’s vacation photos .  :)  

Other - more phycological factors come into play when we are dealing with a person’s desire or need for material things - such as a person’s development level of thier self-worth, and where they find themselves on the Maslow’s Hierarchy of Needs Pyramid.

For instance, a person seeking “self-esteem” and “respect by others” -qualities listed on the green tier in the pyramid,  may not buy into the notion that “experiences are better to invest in than material things” since they are still trying to achieve “self-actualization.” Perhaps that new “benz” is the just the “vehicle” that will get them where they need to be (in their mind anyway).  A person without a job, or lacking the security of a safe home environment cannot be expected to lay out the ching for a “beach getaway” over investing in a new outfit for job hunting, or paying a higher rent in order to live in a safer neighborhood.

My conclusion on the concept that ” Buying Experiences, Not Possessions, Leads to Greater Happiness” is that it really depends on where a person is in their lives in order to be able to acknowledge, understand, and appreciate the simple pleasures of everyday life. On any given day we can experience the  sound of singing birds, see the beauty of the sun rise, inhale the sweetness of a rose, and feel what it’s like to be in love….all free experiences for the taking.

A  homeless person on the street may not enjoy a sunset the same way a person would enjoy the same exact sunset from their steamy hot tub sipping a cold drink.   To the person on the bottom tier of Maslow’s pyramid  - this suset may represent the closing of another day in hell on earth, with the anticipation of yet another cold, homeless night ahead to endure.  To a “self-actualized” person - this sunset could symbolize the perfect ending to another day in paradise, with the promise of more great things to come - it’s all about “perception” really.

Stress, among other factors, can take a toll on a person’s happiness, and the act of getting out and “experiencing” in itself is a great way to take one’s mind off some of those things bogging them down.  Since “money” or the lack of it is a common theme these days - spending “quality time” with nature, family, and friends may be a great way to enjoy life ~ without the guilt spending money can bring.  So maybe it’s time to take that hike you’ve been meaning to go on, enjoy that ride in the country, or spend a day at the beach…or do what ever it is that makes YOU happy - because after all is said and done one age old adage still rings true - “the best things in life are free.” Enjoy ~ Aprilanne

Ring in the New Year in style AND double your pleasure and the fun factor with “his and hers” spa treatments in the Couple’s Massage Room at the Oceano Coastal Spa, Half Moon Bay, CA… 

Check out CA Living’s Insider’s Guide to the Oceano Hotel & Spa’s Coastal Spa which made it’s Primetime debut  this season!  This brand spanking new spa facility offers 11 treatment rooms, sauna and steam, hot tub room rentals by the hour, custom blended face and body treatments - PLUS their signature Couples Massage Room where I relax in a custom blended milk & honey bath in the copper deep soaking tub…oooh…and then unwind with a massage and an anti-aging Acai Body Facial ahhhh - “now that’s living!”

There are some perks to good living - like soaking in a custom milk and honey bath at the Oceano Hotel & Spa in Half Moon Bay, CA

Okay, this is that part where I get to tell you  how lucky I am - and how wonderful it is to live in California!  It’s also the part where I tell you how you too can enjoy the good life by indulging your senses with a getaway and spa treatments at the Oceano Hotel & Spa in Half Moon Bay, CA.

Surprise someone special with a gift certificate for a getaway to the Oceano Hotel & Spa in Half Moon Bay  - think romantic tryst, girl’s getaway, New Year’s Eve Escape and discover the Bay Area’s hottest spa destination on California’s world famous Coast - go ahead - you deserve it!   Enjoy!  Aprilanne

"Hello God are you there? It's me Scruffy..."

Christmas is for dogs too!

PS:  This Wednesday (12/9/2009) is the final day to get in on the fun with the Marin Humane Society’s “Paws & Claus” Pet Photo session with Santa from 6 - 9 PM!  Your $25.00 sitting donation garners 2 - 4X6 same day prints and they’ll email you a digital file for you to use as you wish!    For more information or to register: (415) 506-6207

Certified Independant Charities of America Seal

Independent Charities of America, which certifies charities that meet the highest standards of accountability and effectiveness, has recognized the Marin Humane Society as one of America’s best charities.

We know when it comes to food and entertaining “it’s all in the presentation” - and with New York Table Top Designer Marc Blackwell’s simple 3 rule guide which Blackwell reveals in the California Living Food & Wine Series show clip here - you can create a table top that is Hollywood worthy with some items you may already have around the house!  

If you have 5 minutes - check out the video for an entertaining step by step guide - and before you make that last minute dash to the grocery store -check to be sure you have the following items on hand to create your “Hollywood Table Top:”

• Candles - any shape, color, and height that you like
• 6 - 8 Pears or another sturdy fruit in season like apples, or pomegranates
• Large bag of fresh,whole, uncooked cranberries
• Medium - large glass cylinder bowl or jar to create the center piece
•  A few bottles of  the wine you will be serving and sparkling water
• Fresh clippings of eucalyptus, pine, or what you have outside

Watch the video and learn how to create a “Hollywood Style Table Top” TODAY that looks lavish, sheek, and sophisicated (without spending a lot of your hard earned dough) - and ENJOY the Season in style!  Aprilanne

Discover the "Fountain of Youth" at your fingertips @ aprilanne.com!

The search for the “Fountain of Youth” may be over - literally!  Man’s quest for the proverbial “Fountain of Youth” can be traced as far back as the time of  Alexander Romance (could be as early as the 3rd Century and even further if you count Biblical references) when Herodotus‘ a Greek historian chronicles tales of discovering “healing waters” from a fountian located in the land of the Ethiopians.Other “fountain of youth myths” were introduced to the New World by sixteenth-century historians who “expanded” upon the Spanish Explorer Ponce de Leon’s account of discovering the “Fountain of Youth” in 1513 on what he thought was an island - which is now Florida.Present day - we have access to a plethora of health and beauty products and treatments promising to “take away the years” and halt the signs of aging.  Health food stores are brimming with supplements, specialty foods, and “potions” promising anti-aging and longevity boosting benefits to those consuming their contents.  Plastic surgery has become an acceptable option to looking younger, and research and drug companies search to create medications to help us live longer.  There are as many exercise machines and fad diets out there now as there are shapes and sizes of people trying to loose weight with them.And naturally - consumers snatch it all up with intense fervor as the promise of eternal youth and happiness is worth every hard earned dollar spent - assuming of course,  these products actually do deliver on what they promise.  Unfortunately, as we have all experienced - this is not typically the case, and all we have to show for our investments are empty promises, deflated hopes, and shattered dreams of attaining that ellusive state of “everlasting youth.”

The secrets to a longer, healthier life - REVEALED!

Now what if I told you - the secrets to living a longer, happier, and healthier life are available to you right now and are literally just a mere click away - and all FREE for the taking?  I know, you may be wondering “what’s the catch?”  Well - there is no catch.  I’m not pushing any magic pills - secret virility potions - fancy creams - or body altering gadgets.   Just click here to watch “CA Living’s Top 10 Foods Proven to Enhance  Health & Longevity. “  You can also check out other great Health & Wellness info. and a printed version of our Top 10 Foods on aprilanne.com.

The ironic thing is - many, and perhaps even ALL of the foods on CA Livings Top 10 Food List such as red grapes, olive oil, nuts, etc., have been important staples in man’s diet dating back long before the “Fountain of Youth” myths even started to surface - proving that the solution to man’s quest to find the “Fountain of Youth”  has possibly been within reach all along.

Of course, for some, having the answers to attain good health, happiness, and enhanced longevity just may not be enough - as it is the very “thrill of the chase,” the richly rooted folklore, and the ongoing search for a literal “fountain of youth” that keeps this age old quest alive.

For these “die hards” -  perhaps a check in to see what Magician David Copperfield is up to is in order - as back in 2006 he claimed the “fountain of youth” existed within the boundaries of a few islands in the Bahamas he purchased where reportedly “the waters had magical,  life altering healing powers” breathing new life into dead leaves and “near dead” insects…hmmm.  Now while I’m always one for giving someone the “benefit of the doubt” folks - let’s keep in mind this guy made his living tricking people with his “illusionary” skills and play it safe for now by calling on the proven super powers of garlic, spinach, tomatoes, and array of other healthy foods available to us right now - no strings attached!  Enjoy ~ Aprilanne

Click here to watch “CA Living’s Top 10 Foods Proven to Enhance  Health & Longevity”

Printed version of -CA Living’s  Top 10 Foods

Make it a "Green Getaway" at the Oceano Hotel & Spa, Half Moon Bay, CA

While the Oceano Hotel & Spa’s “walk everywhere” location, chic guest suites, and new Coastal Spa are everything you could want in a vacation getaway on the coast - an impressive feature of this Half Moon Bay, CA resort property is that they are the “only full service hotel in San Mateo County to be certified by the San Mateo County’s Green Buisness Program.” 

Now “being green” does not mean one needs to sacrifice luxury - in fact some of the “eco-friendly”  touches such as the Oceano’s organic Bamboo bed linens and all-organic custom spa treatments  made me feel quite indulgent!  Get the CA Insider’s Guide to Princeton-By-The-Sea and the Oceano Hotel & Spa now On-Demand below -which recently aired primetime Bay Area wide on California Living:

Want to see more?  Check out the show clip of my custom milk and honey bath and Acaci Anti-Aging body Mask and Massage treatment I received during my spa day at the Oceano Coastal Spa below for the Insider’s Guide to the Bay Area’s hottest spa destination on the coast:

What is Circuit Training?

Everyone complains about time these days - the lack of it, that is. Getting in shape and shedding pounds takes precious time, which can be at a premium. Circuit Training may be just the answer. It’s defined as the execution of a selected number of exercises in a determined sequence and time.

Circuit Training provides a one-stop total-body exercise session, combining strength training and cardio in a single workout. It can reduce body weight and inches, burn fat, and build lean muscle. It can also improve your overall strength and endurance and add variety.

Safety Guidelines:

1. Always check with your doctor or health care provider prior to starting a new exercise program.

2. Keep well hydrated during your routine and throughout the day.

3. Stop immediately if you feel pain, or experience shortness of breath and call your doctor.

4. Start each workout with a few minutes of low impact cardio, cool down and stretch afterward:

Performing a Circuit:

Choose three exercises to perform as a circuit. Beginners - perform once with a 2 minute cardio blast such as jogging in place after the second exercise. Add additional cardio blasts (see Intermediate/Advanced below) and add additional circuits as you progress in strength and endurance.

Intermediate/Advanced - Perform a 1 minute cardio blast after the first and third exercise and a 2 minute cardio blast after the 2nd exercise. Repeat your desired circuit (3 exercises - 3 cardio blasts) 3 times.

Your circuit can consist of a total body workout, or upper body, lower body, or core exercises. You can vary the program to add variety.

Do your circuit training 2 - 3 times a week, and remember to schedule a day off between each session to allow the muscles to repair and rest.

CA Living’s Beach Body Workout On-Demand™ offers a Total Body Workout in just 20 minutes with Circuit Training - no gym or fancy equipment required!

Cardio Blast Options: Run/Jog in place, Jump rope, mountain climbers, etc. (see video on right)

__________________________________

Aprilanne Hurley’s Fitness Career began in the 1980’s, working as a Fitness Specialist with the Elaine Powers Figure Salons (East Coast) teaching “American Yoga,” and “Total Body Fitness.” As she progressed, the role of fitness in her life evolved into a passion for making fitness practical, accessible, healthy and fun for others through TV segments such as:

-”Mission Stay-Fit” - A comprehensive look at ways to get and stay fit.

-”The Stress - Fat Connection,” - A look at the effects of too much cortisol (a stress hormone) in the body, and how exercise counteracts the negative effects of this “stress hormone” on the body.

-Breast Cancer Prevention Special Report” - In Part - 2 of Aprilanne’s Special TV Report on “Breast Cancer Prevention” the focus was on the connection between stress and Breast Cancer, empowering viewers with ways meditation and exercise can be utilized to combat the negative effects of stress, and reduce their risk for diseases such as cancer.

We are looking forward to bringing you more Health & Fitness Special Features in the months to come - after all - “Good health is a big part of good living - California Living.” Aprilanne may be contacted at: info@insidelooktv.com

CA Living Beach Body Workout

Here is “One AMAZING Exercise” that shapes your thighs, abs, back, chest and shoulders all at once:

“The Double Crunch”

1. Lie face up with knees bent toes on floor, a 3-5 pound medicine ball gripped between your ankles. With arms at your sides, contract abs and straighten legs perpendicular to the floor. (not shown)

2. Lifting your head and shoulder blades a few inches - reach up and grab the ball with both hands (see #2 below)

2.3.

3. Lowering legs slightly, bring upper body almost all the way to floor as you lower ball behind you until arms are even with ears.

4. Crunch up again,(see # 4 above) placing the ball between the ankles, then bend knees and lower toes, arms and torso to floor to complete 1 rep. (See # 5 below). Do 10 - 12 reps. To progress, use a heavier medicine ball.

5.

Note: The photos provided on this page are for illustration purposes only, and may not show every move, at every point exactly. Follow the written instructions provided as your guide; and always check with your doctor prior to starting any new exercise regimen.

“The Side to Side Lunge”

*Circuits are designed to strengthen muscles while adding a fat-burning element in a very time efficient manner. So while your performing the exercises, you’re heart rate remains elevated to boost your overall fitness level. Try adding or substituting the exercise below to your circuit for additional fitness benefits - it is a great compound movement working the inner thighs, glutes, and shoulders:

THE SIDE LUNGE: 1. Begin with your feet together and stand with the ball in front of you (see #1 below).

1.2.3.

2. Raise the ball over your head as you bend one knee and bring the other leg out to the side, with toes pointing to the front . As you’re lunging, raise the ball above the head, concentrating on contracting the shoulders - Pause…

3- 4. Push off with the bent leg and lunge to the other side , lowering and raising the ball again while switching sides (see #4 below), Pause and repeat to complete number of desired reps.

4.

Intermediate/Advanced Levels: Do up to four sets of 25 reps. on each side, follow with a 1 minute Cardio Blast and proceed to the next exercise in your Circuit.

Beginners: Start with one set of 25 reps on each side and add sets as you progress in stamina and strength.

Always check with your Doctor or Health Care provider prior to starting any new workout regimen.