Diet Ramblings + Couples Leg Presses + Ham and Zucchini Prep – He and She Fitness

I elaborate a bit more about the diet we are currently on as well as how intermittent fasting plays into it. In addition, we do leg presses as a couple with the Bowflex equipment and Rachael gets some wall squats in (no thanks for me!). Finally, I make some ham and zucchini and show you how to prepare it and give you the recipe while Rachael finishes off the evening with some Insanity from Beachbody.

Rest Day + Fasting + Dumbbell Chest Press + Stuffed Bell Peppers Prep – He and She Fitness

Today I decided NOT to workout in the AM: no shoulder overhead press with the dumbbells because of the three weight training sessions that I had yesterday. I am perfectly OKAY with resting today and fell much more balanced hormonally because of it. In addition, I discuss intermittent fasting and feeling full and perform a working set of dumbbell chest press. Finally, I do a little dinner prep with stuffed bell peppers baked in the oven for a healthy dinner treat!

Ingredients for stuffed bell peppers:
- 1 pound lean ground beef
- 1/2 can refried beans
- 2 whole bell peppers (green, red, yellow, or orange)
- 1/2 cup shredded cheese
- 1 cup chunky salsa
- 1 tbsp. light sour cream
- salt
- pepper
- taco seasoning
- salsa for topping (optional)
- green onions for topping (optional)

Lat Pulldowns with Bowflex + Sunday Food Prep + Couples Lateral Raises – He and She Fitness

A little bit of a short Sunday clip today: I had a busy morning eating and cleaning up around the house. I walk you through a lat pulldown movement with the Bowflex, show you some food prep that we do with fruit and salads, and we perform some lateral raises together with dumbbells as a couple.

Cooking Eggs + Cable Chest Flyes + Errands + Mongolian Beef + Bicep Workout – He and She Fitness

Saturday edition of Rachael and Derek's "day in the life" featuring cooking eggs for Rachael, cable chest fly workout, running errands, making Mongolian Beef together, and a cable bicep workout! RECIPE BELOW:

Famous Mongolian Beef Recipe:
½ head of garlic, chopped
¼ cup white cooking wine
½ pound sirloin tip, sliced thin
1 egg white
1 tablespoon cornstarch
2 cup plus, 1 tablespoon vegetable oil
1 cup onion, sliced and cut
¾ cup of green onion, cut into 1 ½ inch pieces
¼ teaspoon white pepper
¼ cup soy sauce
¼ cup white sugar

1. Chop garlic and add to white cooking wine. Set aside
2. Trim fat from sirloin tip, Slice 1/8 inch thick into 2x1 inch pieces.
3. Place beef in bowl. Add egg white. Mix to coat pieces of beef.
4. Add corn starch, mix lightly.
5. Add 1 tablespoon oil and mix well, coating all pieces of beef.
6. Heat wok until very hot, and add 1 cup oil “Heat briefly“.
7. Add beef, turning. When beef turns light brown, remove and drain.
8. Turn off wok and clean with heavy, wet towel or clean the wok with dish soap.
9. Heat wok on high again. Add 1 cup of oil.
10. Add beef again, turning. Cook until dark brown.
11. Add white onion and green onions, stir.
12. Add white pepper powder, garlic in wine, soy sauce, and sugar, stir.
13. Cook for 1-2 minutes on high, stirring constantly.

Serve with white rice or noodles.

Feeling Full on Diet + Cauliflower Pizza Prep + Back Workout + Grocery Shopping – He and She Fitness


New Haircut + Michigan Cherry + My Vitamins + Leg Press Workout + Turkey Dogs – He and She Fitness


7 Exercises to Target Your Lower Abs

Being in possession of a perfect six pack is a goal that pushes many people to pump out endless reps of crunches and leg lifts. Yet studies have shown that the physical attribute that even the most fit people often lack is those perfectly toned lower abs. Why is a chiseled lower abdomen such an illusive goal?

The answer lies within fat distribution. The vast majority of humans are genetically programmed to deposit fat and store fat in their lower abdomen, which is why achieving those chiseled lower abs can feel so impossible. Luckily, there is hope: with the right exercises, such as making use of an ab machine, weight bench and more, you can finally achieve the six pack of your dreams! Read on to discover 7 exercises to target your lower abs.

1.         The Bicycle Crunch:

When trying to develop lower abs, your first instinct is always to pump out the crunches. The problem with crunches is that we tend to rely more upon our necks- which can be dangerous-and our upper abs than our lower abs in order to complete the reps. Say goodbye to tired, old crunches, and switch up your routine with fat burning bicycle crunches.

Bicycle crunches force you to work your lower abs, both to pull yourself up and to twist from side to side. To complete a bicycle crunch, lie on your back with your arms behind your head and one leg extended, while driving the opposite knee towards your chest. Then pull yourself up, touching your opposite elbow to your knee. Switch sides each time you sit up for a fat burning, lower ab focused workout.

If you like to learn more about crunch, read this article.

2.         The Ab Machine- Hanging Leg Circles:

Even the most barely equipped gyms feature an old fashioned, weights only ab machine. Use the high bar on this machine to complete a killer lower abs workout. Hang from the bar and ensure your feet do not touch the ground. Engage your core, focusing on your lower abs, and raise your legs upward. Trace a circle in the air using your legs, then reverse the circle. A circle in one direction counts as 1 rep. Complete 8 to 10 reps for the best results.

3.         The Ab Machine- Hammer Crunch:

The Ab Crunch is a very popular ab machine that can be used at homeor at your local gym. One great lower ab exercise on the ab machine is the hammer crunch. To complete the hammer crunch, sit down on the ab machine, making sure your back is in line with the top of the back rest. Grip the bar with both hands and contract your abs, focusing especially on contracting your lower abs. Slowly lower the weight as far as you can. Complete 25 reps for best results.

4.         Weight Bench- Reverse Crunch:

The weight bench is a great place to really work those lower abs. To complete the reverse crunch sit on the edge of the weight bench and place your hands on either side of your hips. Make sure your back is straight, then brace the abs and raise your feet off the floor, keeping the knees bent. Lean back slightly and raise your knees closer to your chest, focusing on your lower abs in order to complete this motion. Lower and complete. 30 reps for best results.

5.         Weight Bench- Leg Raises:

Lay down on your back on top of the weight bench, your legs extended straight off of the weight bench. Brace your abs and focus upon maintaining strength especially within the lower abs. Then use your lower abs to raise your legs upward until they form a 90 degree angle with your body. Lower them slowly, using the lower abs to maintain control. 30 reps for best results.

6.         Weight Bench- Feet Elevated Cross Body Mountain Climbers:

This weight bench move is designed to very intensely work the lower abs, and also help develop the obliques. Place your feet upon weight bench, and place your hands upon the floor, so that your body forms a sort of extroverted plank. Bend your knee towards the opposite elbow, twisting the body to allow them to meet. Switch sides. Two sides is one rep. 25 reps for best results.

7.         Weight Bench- Abs Ladder:

This move will get your lower abs burning! Kneel on the floor and place your hands beneath your shoulder upon the ground. The put your weight into your hands, engage your core, and raise your knees off the floor, balancing upon the balls of your feet. This is the starting position. Reach one hand up to the weight bench, then the other. The place on hand back down upon the floor, then the other. This is one rep. Compete 20 reps for best results.

Annie Jones is the founder of BoostBodyfit. She is a huge fan of healthy eating and living! She creates the blog purely to share her experiences and expertise on health, nutrition, exercise and everything else between. Say Hi to Annie on Twitter @boostbodyfit,  Facebook @boostBF and Pinterst @boostbodyfit