Denise Austin

Last night I popped in a video tape, yep you read that right, a video tape...Denise Austin helped me tone my muscle and I'm really feeling it today. Whatever happened to the spunky, peppy workouts from the 80's? Now it's hardcore train until you die. Not that it's bad, it just felt great to get a good laugh in during my workout. I'm now feeling Totally Firm thanks to Denise.

When was the last time you dug out those workout tapes? I still have a few, some have gone to D.I. or Goodwill, but the classics remain.

GOAL: Find an oldie but a goodie today and feel the burn, get a good laugh in, and feel energized. If you don't have one I bet your local library does!

...Sweatin' to the Oldies anyone??

Exercise after Injury

Thanks Kasey for your comment! I LOVE reader comments and you help to motivate me, too.
Kasey asked me to do a post on returning to exercise after injury.
Everybody is different and each injury is different.

First of all, you have to take care of the injury with rest, ice, compression, and elevation. (RICE as those in the medical field know it)

Second you have to listen to your body. If it hurts, don't do it. I will always remember my dad for that one.
Once there is no pain or swelling, you have full range of motion, you have almost all your strength back in the injured area (compared to the opposite appendage) you are safe to return to exercise or training.

Third, return slowly! You may feel great and stable, but strength may have been lost and it could take anywhere from a couple of weeks to months to regain the strength that was lost.

Obviously I am no doctor, and so this should be taken as a general guideline. Your doctor will give you more detailed instruction and you should follow Dr. first.

Non-weight bearing exercises such as swimming, biking, water aerobics, and weight training of the non-injured area is a good way to keep up your strength while you are waiting for your body to heal. Again, you should always ask your doctor if it would be appropriate to participate in any of these activities.

Remember to always stretch and do a warm-up of about 5 minutes before starting any exercising to warm up the muscles. This will help prevent injury during exercise.

Take time to Breath

Stress is no help to managing or losing weight. Take time each day to focus on breathing and clearing your mind. If you are like me and have kids begging for your attention every second of the day, this time can be hard to find. Focus on deep breathing and letting all of your "to do lists" running through your head rest for a few minutes.

Notice how your body relaxes and when you are done with this meditation/deep breathing you will feel invigorated to tackle that "to do list" with a renewed energy.

This practice is good for mind, body,and spirit. All 3 working together for the benefit of you and it only take a few minutes each day. Your ability to focus will become sharper. Decreasing stress will help to increase your metabolism. Right when you get out of bed, early in the afternoon, or just before bed are great times to practice relaxation.

GOAL: TAKE A FEW MINUTES TODAY TO PRACTICE DEEP BREATHING. IN FACT, WHAT ARE YOU STILL SITTING HERE FOR? GO DEEP BREATH, RELAX, AND MEDITAE.

Motivation Monday

Can't leave Monday without some Motivation to kick off the week.

This morning I was up bright and early. I'm working really hard on getting my 7-8 hours of sleep in each night. It feels great to get just the right amount of sleep. Being on a regular schedule is so great for your body. It helps with your metabolism and can speed it up. Drinking 2-3 liters a day helps with that as well. My aim is for 2 liters now, and I'm getting there. (Bathroom stops are every 1/2 hour, feels like being pregnant all over again!)

I didn't just wake up early. I woke up, put on those workout clothes. Grabbed my Yoga mat, headed to my backyard, and enjoyed the perfect morning. I ran 10 laps around our yard (it's a good size yard), then I did walking lunges and a back leg lift on the way up. I did this across our lawn and back again. I didn't count, I just made it to the other side of the yard. If you have seen my yard, you know how long it is! I did 2 sets of 30 jumping jack, did LOTS of ab work. Did some butt work. 3 sets of 10 pushups and LOTS of water.

What a way to start the day.

GOAL: GET 7-8 HOURS OF SLEEP EVERY NIGHT AND GO TO SLEEP AND GET UP AT THE SAME TIME EVERYDAY. YOUR ENERGY LEVEL WILL INCREASE. THIS IS ONE ASPECT OF INCREASING YOUR METABOLISM.

CHALLENGE: You will NOT regret, EVER, getting a good workout in. You WILL regret NOT getting a workout in. Write this down and post it on your mirror so you see it every morning.

FITting it in TIP

So here's a little way to FIT it in when your short on time or on the go:

If you're running all over the house do it literally! I do this all the time. Up and down the stairs and one room to the other. Sneak in burning those few calories. When you're trying to get more than only you out of the house it can be challenging to get shoes, keys, purse,...don't for get the wallet, what purse was that in again? RUN literally!

Take the stairs 2 at a time. I do this up and down. One day I'm going to be knocked out at the bottom of them, but for now it's workin' for me!

This might be a little crazy, but I am so here goes: do alternating lunges throughout your house. Yep, that's what I do on occasion. Windows open and everything.

When you're on the phone: are you sitting, standing, doing nothing? That's not possible for me. I'm costantly doing something. Whether it is picking toys up and putting them away, wall sits, lunges, squats-I'm FITting it in.

GOAL: Choose a couple of these. Your family might think you've gone mad, but they'll get used to it. Mine has!

Motivation Monday

I'm back with a little Motivtion to keep on FITting it in this week!

Nothing motivates better than swimsuit season, right people?! The thought of going to the pool all summer long in that swimsuit can make a person cringe. Here's what you are going to do this week: HANG UP THAT SWIMSUIT IN YOUR CLOSET SO YOU KEEP ON SEEING IT. This will force you to make time to FIT it in.

You've got about a month before pool season is in full swing! In 4 weeks of hard core FITting it in, you will look stunning at the pool. One of the best compliments I have gotten happened in my bathing suit. I was at the pool where I take my kids daily during the summer and another lady I knew there said, "You have a body of a model!" You too can get compliments like that if you FIT it in. I don't mention that because I necessarily think so, but it did make my day..well, summer!!

When I get my Fitness Magazine or SELF magazine or any other magazine I subscribe to, I rip out the workout they provide and do them. I keep the ones I like and toss the others. Below are links to the workout I've enjoyed the most:

Get a WOW Booty Now
Love you Lower Body
Boost Energy, Blast Fat!
Firm Flat Abs Fast!

Just a few of the 50 workouts I have covering my desk! I love them and I think you will too.
GOAL: Pick one of these and do it today! Most of them consist of 5 moves and 8-15 reps each. You DO have time for that!

Seriously GOOD!

A while ago I went out and purchased (well, sort of, I got them free after using coupons on the sale!) the new Yoplait Smoothies. I got a couple Strawberry Banana and a couple Triple Berry.

I've waited WAY too long to try these, but I was waiting for my husband to join me in the taste test.

Today was the day and the verdict: SERIOUSLY GOOD! It tasted like a dream. You can taste the little frozen yogurt pieces and the real fruit was perfectly scrumptious.

Each serving has just 70 Calories, 1.5g of fat, 14g of carbohydrates, and 2g of protein. Each package contains 2 servings. We split ours up 4 ways this morning because each of the kids wanted to try some too. They drank it right down and loved it as well.

Print coupons here to go out and get your Yoplait Smoothies today! The coupon is $1.25 off one and you can print 2 coupons. They expire 6/25/2010 so you have a little while to use them.

After you try them, come back here and let me know what you think and what your favorite flavor was. There is also a Mango flavor, but my store did not have it when I went there.

GOAL FOR THE WEEKEND: If you have good weather spend your time outdoors this weekend. Take a brisk walk with hand weights, go for a bike ride, go for a swim (brrr still for me!), go hiking, jumprope, hoola hoop. Whatever you do involve family and friends and stay motivated to keep moving throughout the weekend!

Strength Training: You NEED It!

Strength training is very important for your body. Here's why:

1. It helps prevent bone and muscle loss.
2. It makes you stronger and fitter.
3. It helps you develop better body mechanics.
4. Plays a role in disease prevention.
5. Boosts energy levels and improves your mood.
6. It means more calories burned.

How does it do all that?:
1. Strength training adds muscle and helps to prevent bone loss because of the strength you are adding to your joints and to your whole skeleton.

2. Doing isometric and istonic strength training you are providing your muscles with two different types of strength. For example: When I had my second child she loved to be held always. I noticed that my left arm began getting so much stronger than my right arm. I was holding her in the same position for long lengths of time (isometric exercise). When I did strength training at the gym I noticed that my right arm could do so many more reps than my left arm (isometric exercise). My arms were being trained (or worked out) in 2 different ways. Both are important and both will improve your strength and fitness. You will have toned arms and you will have more strength therefore, you will be and feel fitter.

3. Having toned muscles leads to better balance and coordination. Squats and lunges are great strength moves to develop and maintain balance and coordination even as you age.

4. Diseases such as arthritis and osteoperosis can be somewhat relieved and made better, or with osteoperosis start to be reversed, through strength training.

5. As with all exercise, endorphines are released when you exercise that make you feel good. Strength training has been shown to also improve your sleep, can be an anti-depressant, and improve your all around mood or quality of life. If it makes you feel good and it is good for you, why not do it?!

6. Lean muscle burns calories even when you are at rest. Here's to burning more calories and not having to do anything, right? Well, you still have to keep up your strength training to keep burning those calories. It is a great way to jumpstart your metabolism.

GOAL: Start a strength training program and begin to see the transformation in your shape, your muscle tone, and your overall quality of life.

My Fitness Pal

A big thank you to one of our readers, Cami, for introducing me to My Fitness Pal. What a great website.
The food diary is fast, easy, and very non-confusing. It does the weight loss, weight maintenance calculations for you at sign-up. It recommends how often and long you should workout, how many calories you should burn. It really is a great site.

If you are looking for weight loss, they have weight loss badges and tickers you can add to your blog.
There is even an iphone app for this program. There is an exercise catalog that I don't find incredibly helpful, but if you are at a loss for what exercise to do or want to try something new you can go here to find it.

Go to you MY HOME page and there you will find your personal fitness blog where you can track you progress. You can opt to have your updates posted right to Facebook or Twitter. Keeping a healthy diet and exercise program is easier when you have a community with which to motivate and share your expriences with one another. You can invite your friends to join you, too!

There is a place to record your measurements of neck, waist, hips, and of course, your weight. There is a goal tracker that lets you know where you are at in your meeting your goal. This is a fantastic place to record all of your nutrition/exericse information.

This is a 100% FREE membership and you get everything.

I'm trying it out to see how I like it long-term. I'll let you know!

TIP: Add it to your favorites bar for easy access to this website and to remember to go there to help you along on your weight loss/maintenance program.

Exercise?

You know how I exercised today? Not with weights, a video, a run outside, or a bike ride, nope none of these.

HOUSE CLEANING, yep, that's it. You can burn a lot of calories scrubbing your abode. Today I scrubbed mirrors, windows, baseboards, counters, the stove, the sink, and did dishes all throughout the day. You work just about every muscle group doing housework.

Your arms, legs, back, and shoulders will begin to burn washing windows and mirrors. Crouching down to scrub those baseboard will work your back and legs. Remember to stretch out those muscles when you are done. It feels so good.

When your house is in order, your finances are in order, and your body is in order, life is good. It just feels good to have things in order.

Get your sweat on this weekend by scrubbing down your house! You'll feel great all around.

See you on Monday for another Motivation Monday! Have a great weekend and make your house sparkle.

Motivation Monday

It's Monday again! Time to get your pumped up for another week of FITness.

How long have you done the same routine? Are you getting bored with it? You are more likely to stay motivated if you switch it up a bit. Don't go into the new "routine" blindly. Still have a plan, just make multiple plans. Rotate through them to keep you excited and energized and of course motivated to keep finding time to FIT it in.

Pick a different cardio option: running, walking on an incline or faster, bike. If you go to a gym, try a new weight machine, or new weight training routine.

One of my favorite things to do at a gym is trying new classes. Different instructors teach differently and attending different classes get you excited to try something new.

Perhaps you don't attend a gym, switch up your scenery. If you do only videos, move your workout outside. Join a group that works out outside.

Just last Thursday I was at a park and a bunch, I mean a WHOLE LOT, of people came out to do yoga, running group, and walking group. I even saw at a different park a group of just 3 moms and their kids doing exercises together with just a few pieces of equipment.

It doesn't take much to switch it up. Find out what works for you and let us know how you switched up your "routine" to work for you!

Now get down and give me 20. 20 squats that is! Then do 2 more sets throughout the day.

Importance of Stretching

Okay before you start your workout routine do you do some sort of warm-up or do you just jump right in?

Please don't say you jump right in. You will hurt yourself! Thank goodness you stumbled on this post because I'll teach you how to stretch in your warm-up and cool-down today.

There are two types of stretches, dynamic and static.

DYNAMIC stretches are done BEFORE you begin any sort of workout or weight lifting. These are the stretches you do to get your blood pumping and your heart rate elevated. Warm up those muscles to prevent injury. "Cold" muscles will tear and pull in ways that you don't ever want to feel.

EXAMPLES of dynamic stretches:
Windmill arms: keeping your core still swing both your arms like a windmill slightly crossing your body as you bring your arms to the front.
Jumping jacks: a good way to get the muscles warmed up in your arms and legs.
Alternating toe touches: Take yourself back to your P.E. days. Start with a wide stance and your arms out to the side. Bend down touching your hand to the opposite foot and switch to the other side. You want to feel a comfortable stretch in your hamstrings, but nothing painful. (Also avoid these if you are prone to low back injuries.)
Full back stretch: Lie on your back and bring your knees into your chest. Roll forward until your feet touch the floor and then roll back. Do this 10-15 times. I find this one very relaxing.
Click here to see more dynamic stretches.

STATIC stretches are done at the end of a workout. Static stretches are meant to be held unlike dynamic stretches where you are active and moving. These stretches help to elongate the muscles and improve flexibility. This is best done after a workout because the muscles will be more willing to relax and stretch. You want to hold a static stretch for 30 seconds up to 2 minutes.

EXAMPLES of static stretches:
Mat seated splits: sit on the floor and spread your legs as far as you can. Reach to one side and hold on to your calf or foot depending on your flexibility. Repeat on the other side. Reach out in front of you as far as you comfotably can. Remember to hold 30 seconds to 2 minutes.
Quadricep stretch: There are several ways to accomplish this exercise but I will explain just one way. Standing up bend your leg back and grab your foot with you opposite hand behind you. Keep your knees in to avoid knee injury. Repeat on the other side.
Side lunge: In a wide stance bend one knee until it is 90 degrees above your ankle and your other leg is straight. Feel the stretch in the straight leg. Repeat on the other side.
Shoulder stretch: Seated or standing bring your arm straight across your chest and hold with your opposite hand just above the elbow. Look over the shoulder that is across your body. Repeat with the other arm.
Click here for many, many options of static stretches.

Avoid injury and stay healthy.
Now go warm up and do 15 push-ups, 15 crunches, and 30 jumping jacks. Do this 3 times today!

Walking It Off

Aim for a minimum of 45 minutes of walking a day for a week. Make this your goal next week. The weather should be getting nicer everywhere! I know it is here.

Walking is amazing exercise all by itself, but Fitness Magazine has this really great Walking Workout that I'm going to be doing. Embarrased by looking weird at those that pass you? Don't be, you'll have the greatest looking arms and they'll be jealous and possibly ask you what you are doing! HA!

No weights are needed to do the exercises, just ball your hands in a fist.

(all pictures below are from Fitness Magazine)

While you are walking you will be doing the:

upright row:

Starting with hands by your thighs, palms facing you, bring your hands into a fist. Pull your arms up and out as shown. Stop at shoulder height and squeeze your shoulders back. Keep your tummy tucked in. go back to starting position. Do 25 reps of these WHILE CONTINUING TO WALK.

chest press: this is a great one ladies! Start with your arms straight down at your side, palms forward hand either open or in a fist. Bring your arms straight up in front of you while tightening your abs. Bring your pinkies together and squeeze your chest. Do 25 reps. Go back to starting position.

lateral press: another great one! You'll feel this one in your shoulders and triceps (the back of your arms). Start out like the girl in the picture. Arms out to the sides palms facing in (behind you), keeping your upper arm fixed swing the wrist down (bending at the elbow) until it is perpendicular with the ground and swing them back up squeezing those triceps. Do 25 reps and you'll really feel this one.

and the one arm reverse fly: You are going to work one arm at a time with this exercise so don't forget to switch. You will complete 25 reps per arms. Put your left hand on your hip and your right hand in a fist on top of it. Your right arm will be across your body. Raise your right arm straight across and up ending slightly above your right shoulder, like the girl in the picture. Go back to starting position for your next rep. Once complete, do the same thing with your right hand on your hip and your left arm doing the reverse fly exercise.

So I just did the chest press exercise and I'm already feeling it. It feels like I did a few sets of push-ups. I just love that feeling!

Okay, now I've got myself all excited about walking, I might have to start this afternoon and let the kids run wild at the park while I complete laps in a circle around them.

Quick tip: You might need to make a little cheat sheet for yourself if you need reminders on the exercises at first. You'll start to remember it quickly.

Have a Happy Easter!

I'll see you back on Monday for Motivation Monday!

Healthy Family

A while ago I spoke to a group of women concerning healthy snacks and ideas for healthy meals including time saving tips. I love doing that sort of activity.

While researching some topics I could gear towards the demographics of this group, I found that the USDA website had a plethera of information that is very useful.

Today my purpose for introducing you to the website is for this page. MyPryamid.gov is an incredibly useful tool for getting your whole family on board with eating healthy. Everything from tracking your food intake to activities, snacks, and ideas to help your littlest members of the family be involved in meal. There is even a menu planner. I could go on for days about the wonders of this website.

Today I'm going to focus on their- 
                                                         Tips for setting a good example:


• Eat together. Eat meals with your child whenever possible. Let your child see you enjoying fruits, vegetables and whole grains at meals and snacks.

• Take it with you. Show your child how to make healthy choices when you are on the run. Put oranges, bananas, or other fruits in your bag for quick snacks. Let your child see that you like to munch on raw vegetables.

• Share the adventure. Be willing to try new foods, and try new foods together.

• Cook together. Encourage your preschooler to help you prepare meals and snacks. Teach your child to tear lettuce or add veggie toppings to pizza. Cooking together can mean more “mommy (or daddy) and me” time on busy days.

• Keep things positive. Discourage older children and other family members from making yucky faces or negative comments about unfamiliar foods.

• Set a good example for physical activity, too. Make play time a family time. Walk, run, and play with your child rather than sitting on the sidelines.

This is where it all begins-with you!

In my family I have tried to be a good example of all of these things. My children have learned an awful lot about living a healthy lifestyle. One night my husband and I were talking and he said, "You know how I explain the stock market to you and you don't really get it? Well, that's me with nutrition." That helped me put his non-understanding of nutrtion into perspective. I am working with him teaching him what food he needs to cut out and why. It is a process, but I think it's a fun one!

GOAL: 1 minute of high knees. 3 sets of 15 push-ups, 3 sets of 15 abdominals, bridge exercises.

Hula Hoop

Did you know that a childhood activity is a great core workout, too?
That's right, the hula hoop, or hooping, is a great cardio activity that also strengthens the core.
If you're a runner it provides a great warm-up.

Better Homes and Gardens had an article in the March 2010 issue about hooping.

You'll certainly notice a difference in your core after hooping 3 times a week for 30 minutes a session. Incorporate the hoop with the core strengthening exercises in the previous post for a great workout.

If you get really into hooping, Hoola Monsters offers heavier adult-sized hoops for an even greater workout. Abby Albaum is the founder of Hoola Monsters. She says that wrapping the hoop with friction tape, which she sells on her site (or you might find it at a bike shop/sporting goods store), you will have better success at hooping. The friction tape will help the hoop to stay up even if your are just beginning!

GOAL: Borrow you child's hula hoop, a neighbors hula hoop, or run out to Wal-Mart for your own and try hooping for 30 minutes today.

Core Workouts

As mentioned on Facebook yesterday I did the Yoga Booty Ballet Core Workout. It is a two-disc workout system that I picked up from the library. The other disc is for the booty. I haven't completed that one, yet. I will today, though. I feel fantastic today. My back especially feels like it got a great strength workout.

What is your core? Your core includes everything from your shoulders to your thighs.

Why do I need to strengthen my core? Your core balances you. A strong core helps you to stand tall and stand in a straight line to your feet and hands. Having a strong core will help you to avoid or decrease your chance of injury.

We always think of strengthening our abdominals, thighs, and biceps. We need to remember that there is a back side to us as well. Our shoulders, back, and hamstrings (the back of your thighs) also need to be strengthened. Workouts from Yoga and Pilates often include your core. The exercises from these disciplines involve stretching, balance, and improve flexibility.

The Wall Street Journal had an article on this very subject March, 16 2010. It really is all the rage in athletic and fitness training.

Your goal today is to complete 3 exercises of Pillar Bridges. (If you are healthy and are able.)

Lateral Pillar Bridge: Lie on your side with your forearm on the ground under your shoulder. Push your hip off the ground. Watch your form and make sure there is a straight line from your shoulder down to your ankle. HOLD for 1/2 a minute. Repeat 10 times.

Glute Bridge: Lie face up with your arms to the side, knees bent, and heels on the ground. Lift hips until knees, hips, and shoulders are in a straight line. HOLD for a few second. Repeat 12 times.

Plank with arm lift: Start in a plank postion with your elbows bent in front of you right underneath your shoulders. Without moving your middle lift left arm up to about ear level. HOLD for a few seconds and switch to the right arm. Repeat 12 times on each side.

You should feel really good after doing these exercises. Let me know how it goes for you! Keep doing the previous exercises I've mentioned. Have a great day. See you tomorrow!

Motivation Monday

How were those wall sits over the weekend? They work especially good when you are on the phone with a telemarketer...passes the time nicely, don't you think?

Continue on with your push-ups, abdominal exercises, and those squats I told you to incorporate in the previous post. Keep with it, I bet they're getting easier now. If they're too easy, start doing regular push-ups without the modification.

If you are seeing results with your strength that should be motivation to continue on and see what you can accomplish next. In a previous Motivation Monday post I encouraged you to try something new. Have you done it yet? Do you need motivation to try something new?

Ask around and find out what types of exercise or physical fitness others are involved in. They may be your "in" to trying that new activity. Join a cycling group, ask to join in on a group of runners, ask a friend to walk with you in the morning. Having others around you will motivate you and encourage you to continue doing an activity.

Motivation starts within you, but can be encouraged with those around you. That's what I hope this community to be as well; a place where you can come and find those who are trying to FIT it in their lives and feel great.

Start your exercises! Come back tomorrow for strengthening your CORE.

Get Ready for the Weekend

The weekend is already upon us. Starting today in addition to your ad exercises (3 sets of 10) and push-ups (3 sets of 15), I want you to begin doing 3 sets of 10 squats.

Doing squats will encourage better balance throughout your life.

Proper form: Keep feet shoulder width apart. Bend your knees keeping them over your ankles, as if you are sitting back into a chair. Exhale on the way down, inhale on the way up. Focus on squeezing your rear when you come up.

(Photo from WebMD)

I love doing squats. They can be done right by your office chair at work or during your favorite television show.

One more FITting it in tip: while you are on a phone call, find a blank wall and perform a wall sit. Thighs should be parallel to the floor, knees bent above the ankle. See how long you can stay there. You just might surprise yourself!

See you on Monday for another Motivation Monday.

Quick FIT it in

Having so much fun being outside and enjoying the windy, chilly weather we are having here in Newport. So I'll just give you a quick routine to do today.

3 sets of 15 push-ups, 1 minute wall sit, and run, jog, walk, bike, or rollerskate around your block at least twice and jump rope for 5 minutes.

FIT it in and feel great doing it!

FITting it in during Vacation

Hello to all my loyal followers from Newport Beach, CA! I love vacationing here with my family and we do it quite often. Today we will be headed to the beach to fly a kite. It is quite chilly here, but the kids won't know any different.

Spring break is coming up for many of us or you are in the midst of spring break. Whether you are traveling or staying home, the schedule is different and you still have to FIT it in.

Yesterday I went to map my run and found a run someone else had mapped out exactly where we are staying. I enjoy a nice 2 miles run up and down hills. What a great workout! I am planning on doing the same thing today and perhaps doing 2 laps. Breathing in the fresh salt air as I see the ocean sparkling in the sun in the distance. It doesn't get much better than that!

Even when you are on vacation it is important to think ahead about how you are going to FIT it in. If you get up early, keep on doing it. Keeping something that resembles your schedule at home will ensure you don't fall off the FITness wagon.

Bring equipment you may need to FIT in your workout, bikes, tennis raquets, or even a jump rope if that's all you are able to fit in. A jump rope can provide an amazing workout! This week we brought all the above mentioned equipment, plus snorkeling gear, boogie boards, and running shoes. There is a FITness center where we are staying, but why go indoors when you are at the beach?

Remember that when you are in the car driving to your destination remember to do your isometric exercises in the car. Make it a family game to pass some of the time. It will keep the kids entertained and help you FIT it in.

Now your job is to do 3 sets of 15 push-ups and 3 sets of 10 crunches. Pick any style of push-up or ab exercise, just FIT it in today.