Super Bowl Snacks! The right way!

Super Bowl Snacks! The right way!

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“I think I am pretty good eater” thats what almost all of my clients tell me. 🙂 And I believe them. Its usually someone else who ruins the very well planned out eating plan. Like when you are invited for lunch to a place that only serves fried food. Or you are invited to a dinner party and it feels rude to say no thanks to dessert. Or even worse…when its Super Bowl and everyone snacks! This weekend thats whats up here in the US. Super Bowl sunday and people will eat their heart out. So after I had experienced a couple of these Super Bowls I decided to make some healthy snack options. (just for those of us who dont want to eat our heart out, no pun intended 🙂 )

I am a HUGE hummus lover!! I eat hummus all the time, to everything and with everyone. For me it replaces dressing, sauce…actually whatever! When I am in Norway I usually make my own hummus by just mixing som chick peas (kikerter) Olive oil, garlic, lemon and a little water. I usually change it up by adding som artichoke, pinenuts and different things. And when I am in the US I just buy some of the hundreds options we have here. I actually love hummus so much that when this magazine in Norway was going to do an interview with me on my eating habits- the whole interview ended up being about hummus and I think they thought I was a bit crazy 🙂

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As you see from the picture at the top my daughter also loves hummus! 🙂 We bring it as snacks everywhere!

So for this Super Bowl weekend- try it out! Make some options with hummus. Make it yourself or buy the different options. Cut up some vegetables and have som pita chips – people will love it!:)

Another tip is adding some healthy tacos to the party table, they dont have to be like the traditionals 😉

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The ones I make is just steak, avocado, parmesan, cucumbers, lettuce and some chipotle sour cream sauce- so good!!

Happy Super Bowl guys!!! 🙂

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FAVORITE SIX-PACK EXERCISE: V-UPS

FAVORITE SIX-PACK EXERCISE: V-UPS

As a dancer, I get most my ab exercises via yoga and pilates, so I make sure to add more explosive, full body exercises such as V-ups to help me build a six-pack. I try to add V-ups to my ab work out 2-3 times per week, and I do 3 sets of 10-12 reps each time. V-ups are great because they hit the entire rectus abdominus (six-pack muscle) that extends from your pelvic region to your sternum. It’s an intermediate level abdominal exercise that requires balancing on your sit bones while your torso and legs are lifted in the air. Also known as a jackknife sit-up, the V-Up is an effective abdominal exercise when performed correctly. The key is to fully engage your abdominal and upper back muscles for stability rather than relying on momentum, and it takes a certain amout of strength and coordination to do correctly. 

Ab workouts become efficient only after you have eliminated the layers of adipose tissue covering your muscles, so for your abs to show you need to lower your body fat percentage. It is usually easier for a woman to lose stomach fat than for a man, but it takes longer for her to define her abs and build a six-pack. It takes patience, perseverance, thorough training sessions, and a proper diet to get you closer to your goal.

How to do V-ups:

  1. Lie down on a flat surface or mat.
  2. Start with your legs straight, then come up.
  3. Touch your toes, and then let your torso fall back down.
  4. Bring your legs up into the air, touching your toes again.

Oher exercises that are great for building a six-pack: Ab wheel roll out, barbell landmine, medicine ball slam, weighted crunches, the pike and cable side bend.

xoxo Charlotte

Shoes NIKE Free TR Connect. Top NIKE Dri-Fit Touch Breeze.

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70% of moms have recti split and never know thats why they can never get a flat stomach! Here is how!

70% of moms have recti split and never know thats why they can never get a flat stomach! Here is how!

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Have you had a kid or two and can’t seem to get that flat stomach back? Do you feel like you are doing A LOT of sit ups, eating well, but there is just that one floppy part that won’t go away? Well, it might not be your fault at all, and those regular sit ups are not going to do anything for you!

After doing my prenatal postpartum certification it really opened up my eyes for the issues moms have to face after giving birth. I dont think there is enough information out there about this, so here I go with my first mommy- fitness post 🙂

Let me tell you about Recti Split.

It is very common for pregnant women to experience separation of their abdominal muscles. This causes poor core strength and can lead to low back issues, digestive issues and a jelly belly (mummy tummy).

70% of women who have had a baby will have split abdominals (diastasis recti); that’s two out of every three! Yet most mothers are not aware that they have a split and often the condition goes untreated.

But I know that you who are reading this now, wants to know how you can first of all find out if you have recti split and most importantly how you can fix it!

A diastasis is measured in fingers because that’s the easiest way for you to tell exactly how far your muscles have separated. Given that everyone’s fingers are different sizes this is not a perfect form of measurement; but the important factor is that you can easily check and measure a diastasis on your own.

Here’s how you check:

  • Lie on your back with your knees bent and your head on the floor.
  • Place your hand on your stomach with the fingers pointing in the direction of your toes
  • Press your middle three fingers into your belly button.
  • Relax your abdominal muscles and gently lift your head, drawing your chin towards your chest. If you are holding your abdominal muscles in as you check it will give you a false reading as this will make the diastasis appear smaller. The muscles will also get closer together the higher you lift your head.
  • If you have a diastasis you will be able to feel the rectus abdominis tightening up on either side of your fingers. If you cannot feel this muscular contraction you may need to place more fingers in the gap between the muscles so you can measure it correctly. In some cases this gap may be 10+ fingers wide.
  • You also want to determine the condition of the connective tissue. The deeper your fingers will go towards your spine, the weaker the connective tissue. If you feel a pulsing while you are checking, this is a sign of very weak connective tissue.
  • If, when you raise your head, you simply feel your stomach muscles tighten underneath your fingertips (as opposed to tightening on each side) then you do not have a diastasis.

Unfortunately some doctors choose to advice everyone with recti split for a tummy tuck making it sound like that is the only option. For some severe cases that might be the only option, but in most cases, all you need to do is the right exercises.

What you need to do:

AVOID THESE EXERCISES: Reverse leg lowers, Frontal planks, all crunches, Pilates 100s, Oblique Twists.

DO THIS:

First, you need to FIND and connect with your deep core muscles. Here’s how: Without raising or tensing your chest or shoulders, GENTLY draw your belly button back towards your spine as you slowly exhale. That’s the right muscle! You’re not ‘sucking in’ or making any forceful or exaggerated movement. Your pelvis shouldn’t tuck under as you do this – in fact nothing should be happening in your shoulders, chest or pelvis! – it is just a subtle drawing in at the lower abs.

Then good exercises TO START WITH are:

Head raise

The head raise is a deceptively easy looking exercise that can help correct a separated rectus. Start by lying face up on the floor with your head on a pillow, your knees bent and your feet flat. Wrap a towel around your waist, crossing it over your abs and grasping an end in each hand. As you raise your head to bring your chin to your chest, exhale and pull your belly button to your spine while lightly pulling outward on either ends of the towel. Imagine the gap in your rectus abdominis getting smaller. Hold the contraction for five seconds and then release it as you lower your head back down. Do this 10 times, three times a day.

here is how:

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Pelvic tilt

Pelvic tilts effectively strengthen your stabilizing muscles. Start this exercise by lying on your back with your knees bent and your feet shoulder-width apart on the floor. After exhaling and engaging your transverse abdominis by pulling your belly button to your spine, engage your buttocks and roll your hips back. Imagine trying to eliminate the space between your back and the floor. Hold the contraction in your tummy for up to five seconds and then release it and return your hips to the starting point. Perform pelvic tilts up to 10 times, three times a day.

If you are up for it you can also rise the pelvic up from the floor and do the pelvic tilt from there.

See video here!: IMG_2074

Hip lift

The hip lift, sometimes also referred to as the bridge exercise, is also done while lying on the floor on your back, with your feet flat and knees bent. This exercise is the next step up from the pelvic tilt. It starts in a similar manner; you draw your navel to your spine and engage your glutes. Instead of staying on the floor, you raise your hips and back until your body forms a straight line from your knees to your shoulders. Hold the contraction for up to five seconds and then lower back down to the starting point. Repeat this motion 10 times, up to three times a day.

here is how:

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This is how you want to start and then build from there as you get stronger!

I hope this helped as I know from a lot of my clients that this is a problem.

Let me know if some pictures or videos would have helped here and I will make sure to update with that!

Lots of love from Johanna

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WHY DID WE DO THIS?

WHY DID WE DO THIS?

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Why did we start GIRLSINSHAPE?

Because the only thing that works when it comes to fitness, health and getting in shape is support. If we push each other down, get jealous or think for a second that we are different and can’t do it- it won’t work. All my clients have to give themselves a pat on the back…. But I literally make them give themselves a pat on the back- right there and then! Its so important and both Charlotte and I thought we needed a place where women can connect and find inspiration, ideas and advice when it comes to fitness and health. Later we will also add before and after inspirational pictures from all of you readers- we can’t wait for that! We had not even really launched this site and you guys were all over it and the visitors to this site was overwhelming the first couple of weeks. But it was so amazing for Charlotte and me to see that it was really a need for this.

so please….give yourself a pat on the back. Please love your body- thats one of the most important things we do! And join us for this roadtrip of fun, inspiration, fitness, health and pure girlpower.

Much love from Johanna and Charlotte 🙂

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MELT FAT FAST WITH JUMP ROPING

MELT FAT FAST WITH JUMP ROPING

Next to running, jump rope is one of my favorite cardio exercises. It’s cheap, you can do it almost anywhere, it’s great for weight loss, and jumping builds bone-mineral density and improves total-body power. Old-time boxers knew what they were doing; Jumping rope for 10 minutes can burn as many calories as jogging at an eight-minute-per-mile pace. No wonder many fitness experts call the jump rope the best all-around piece of exercise equipment you can own.

I’m jumping 20-30 minutes three times per week. Jumping rope for 30 minutes will produce a caloric burn of approximately 300 calories, and therefore, in order to lose one pound per week, you must jump rope for thirty minutes every day and cut out 400 calories from your diet.

Jump 1 to 2 inches off floor, giving rope just enough space to slip under feet. Only the balls of feet should touch the floor. Keep elbows close to sides as you turn the rope. The movement comes from the wrists and forearms, not the shoulders. To find a rope that fits, place one foot in the center of the rope and lift the handles, they shouldn’t go past your armpits.

Happy Jumping!

xoxo Charlotte

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GIVEAWAYS: FITNESS DVD

GIVEAWAYS: FITNESS DVD

So, every friday I pick a winner who gets my workout DVD. All you have to do to enter is to follow GIRLSINSHAPE on Instagram, Facebook, Twitter or all of them (the more active the better of course :))

This week Lena Neegaard won!!!

I hope you love the DVD Lena and I really hope you keep us updated on how you are doing! I love photos of you guys working out to the DVD!

Love from Johanna 🙂

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SKINNY DESSERTS: RASPBERRY COCONUT SMOOTHIE

SKINNY DESSERTS: RASPBERRY COCONUT SMOOTHIE

Something sweet for the weekend…

When we’re watching our calorie intake, low-calorie desserts are one of the more difficult finds. This creamy, dreamy raspberry smoothie made with coconut milk is sugar free, dairy free, and vegan. Enjoy!

Happy Friday, everyone!

xoxo Charlotte

  • ½ – 1 cup coconut milk (depending on how thick you like it)
  • 1 medium banana, peeled sliced and frozen
  • 2 teaspoons coconut extract (optional)
  • 1 cup frozen raspberries
  • optional: shredded coconut flakes, sweetener of choice, to taste

Add coconut milk, frozen banana slices and coconut extract to your blender. Pulse 1-2 minutes until smooth. Add frozen raspberries and continue to pulse until smooth. Pour into your fancy schmancy serving glass, top with a couple of raspberries and a little shredded coconut, and enjoy!

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MY WORK OUT MUSIC

MY WORK OUT MUSIC

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My workout music!

I love to run! But without music I could never do it. I always say that life itself should have background music, he he. Since thats a bit hard to do I opted for the runs. Whenever I run there has to be music.

And this is what I like to listen to these days when I run:

1. Mark Ronson feat. Bruno Mars. Uptown Funk

2. “Mama Said Knock You Out”  LL Cool J

3. “Let’s Get It Started” The Black Eyed Peas

4. Megan Trainor – All about that bass

5. Train- Hey, Soul Sister

6. One Republic- Good Life

7. Shakira- Empire

8. Ed Sheehan- Sing

9. One Republic- Love runs out

I always finish my run with this one:

10. Natasha Bedingfield- Wild Horses.

Have a good run guys!!!!

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30 DAY ABS CHALLENGE

30 DAY ABS CHALLENGE

Just in time for Valentine’s Day…

In case you needed reminding before your partner did it for you, February 14 is Valentine’s Day. Whether you’re in a relationship or a single gal out on the town, Valentine’s Day is the perfect occasion to show off your sizzlin’ hot shape.

Here’s my 30 day abs challenge, so you can look amazing for the big day. If the challenge is too intense, do less reps, it’s all about trying your best!

xoxo Charlotte

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30 day abs challenge Girls In Shape

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30 day abs challenge Girls In Shape

 

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WHEN YOUR SHIRT DON’T FIT

WHEN YOUR SHIRT DON’T FIT

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Hi guys,

My mom made sure to give all her kids a large dose of confidence thinking that hard life would steal away a whole lot of it. She has often told me that I seemed to keep it all 🙂 But nothing could prepare me for working in Hollywood. Its and old story that I have been told several times that I am too big, too fat, too much, too big built…I have heard it all, but it didn’t hurt. Its kinda what you have to expect when working in television in Hollywood. What hurt was often the way it was said. When you sit in front of your manager, your booking agent, your PR agent and your stylist and confidently claim that you are your size no matter what anyone says it seems like a good idea..until they say: “Well, then I guess we are out of a job, cause if you dont work, we dont.” Then it all doesn’t seem that cool anymore. And it hurts to put someone out of a job cause you are too fat.

Its not what they say, but how they do it. Like when I was up for the job of a lifetime. It had been months of preparation, auditions and interviews. It ended up being between me and another girl. Out of thousands of applicants it was between me and someone else to host at one of the largest TV networks in USA. I couldn’t believe it. I had been the first Norwegian to host at the american MTV and now I was so close to getting this job that was even bigger!! Me, this girl from Nesodden, Norway, in America, so close to the goal. When I was called in for a meeting with the producers I knew this was it. There is no way they call you in for a meeting with the producers unless you got the job. I had to fight the tears all the way there. Happy tears. When I entered the room they were all there, 8 producers around the oval table. At the end of room they had two huge posters hanging from the ceiling and all the way to the floor. The posters were covered by large white sheets. They all had a smile on their face and I just knew it! I frickin got the job!!!! I just wanted to scream, but knew to hold it in just a little longer. They started by tearing down the first sheet and right in front of me was the full length picture of the lady who was the current host of the show. I just gave them a huge smile and wondered how I should react when they would unveil the picture of me as the new host.  And they did, they took down the other sheet and there I was! The full length picture of me, a huge smile. The new host!!!! I was about to scream, cry or just faint. But I kept it in and let them speak. I wanted to hear the words, so bad.

– Do you see what we see Johanna?

– yes, thats me (huge smile)

– And do you see how big you look compared to her? (pointing to the picture of the other host)

– yes

– Do you then understand why you can’t get this job?

…….

Yes, I understand. I understand that Hollywood has a fucked up vision when it comes to health, beauty and fitness. That I have never had any problem understanding. But what I never will understand is that these people took it upon themselves to make posters, hang them up, cover them with sheets, show up all 8 producers with a huge smile just to really knock it into my head how fat I am. That I will never understand and that is what hurts.

Then I cried.

But to leave this on a happy note. It is not often you feel really pretty in Hollywood. But I remember one time. I had a photoshoot with Erik Asla. Norwegian photographer. Living in Los Angeles and New York and known for taking pictures of every beauty out there for Vogue, Allure and Bazaar, just to mention some. He was going to take my picture. And I knew I couldn’t bullshit my way out of this one. No big Hollywood smile to cover up this one. This was going to be a sexy shoot. I dont do sexy..I just tend to look constipated. 🙂

But that day he made me feel more beautiful and confident than ever. And just to make it clear. The day I cried and the day I felt incredibly beautiful – I was the same size 🙂

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So when your shirt dont fit …for whatever reason…just flaunt it, put on a big smile and find someone who sees your beauty without comparing you to anyone else.

Love from Johanna

All pictures from the amazing Erik Asla. 

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BUILD A BETTER BODY WITH STRETCHING

BUILD A BETTER BODY WITH STRETCHING

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It’s easy to forget to stretch. It’s often overlooked because the results are not as visible as squatting and lifting weight – or so you thought. Stretching can lead to a much better posture, fewer aches and pains, and greater confidence. Stretching also relaxes tight, tense muscles that often accompany stress and increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. Improved circulation can help shorten your recovery time if you’ve had any muscle injuries. Here are three important things to think about when you stretch:

1. Skip the pre-workout stretch. Your muscles should be warm before you begin your stretching. Do a warmup before a workout that simulates the movements you’ll be doing in order to warm up and prepare your body. Stretch after the workout when your muscles are already warm. A basic static stretch should last about 30 seconds. Anything less than 20 seconds won’t make a significant difference in lengthening muscle fibers and tissue.

2. Focus on the muscles that need the most help. Instead of trying to stretch your whole body after every time you exercise, focus on a key area of the body each time. Spend longer on each stretch and include more stretches for each area.

3. Include one long-duration flexibility session each week. Choose a flexibility class, such as yoga, hot yoga, pilates, or do your own flexibility work for 45-60 minutes at least once a week.

Happy stretching! xoxo Charlotte

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IF YOU CAN ONLY DO 1 THING… DO THIS!

IF YOU CAN ONLY DO 1 THING… DO THIS!

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Why do people drink warm water with lemons?

I tell all my clients to start the day with warm water with lemons. I know a lot of people do this cause they know its good, but they dont really know why it is good. So, let me tell you why:

Boosts your immune system

Lemons are high in vitamin C, which is great for fighting colds.  They’re high in potassium, which stimulates brain and nerve function. Potassium also helps control blood pressure.

Balances pH

Drink lemon water everyday and you’ll reduce your body’s overall acidity. Lemon is one of the most alkaline foods around. Yes, lemon has citric acid but it does not create acidity in the body once metabolized.

Helps with weight loss

Lemons are high in pectin fiber, which helps fight hunger cravings. It also has been shown that people who maintain a more alkaline diet lose weight faster.

Lemon water aids digestion

Lemon juice helps flush out unwanted materials. It encourages the liver to produce bile which is an acid that required for digestion. Efficient digestion reduces heartburn and constipation.The warm water serves to stimulate the gastrointestinal tract and peristalsis—the waves of muscle contractions within the intestinal walls that keep things moving. Lemons and limes are also high in minerals and vitamins and help loosen ama, or toxins, in the digestive tract.

Its a diuretic

Lemons increase the rate of urination in the body, which helps purify it. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy.

Clears skin

The vitamin C component helps decrease wrinkles and blemishes. Lemon water purges toxins from the blood which helps keep skin clear as well. It can actually be applied directly to scars to help reduce their appearance.

 Relieves respiratory problems

Warm lemon water helps get rid of chest infections and halt those coughs. It’s thought to be helpful to people with asthma and allergies too.

All in all lemon water is just good for you! Make sure the water is warm, but not hot! and make sure you use real lemons, not lemonjuice added 🙂 Just squeese half a lemon in a cup of warm water and drink it up and you are ready to start the day! 🙂

Let us know how it goes, we would love to get your feedback !

Love from Johanna

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BERRIES FOR WEIGHT LOSS

BERRIES FOR WEIGHT LOSS

Berries such as blueberries, blackberries, and raspberries are packed full of nutrients and are lower in sugar than other types of fruit such as mangos or bananas. That’s why berries are often lauded as great fat-burning foods.  They are full of vitamins and minerals  and are especially rich in fiber and vitamin C. On top of that, they have no fat and tout the lowest carbohydrate count of almost any fruit. Click here to see a few of my absolute favorite berry recipes!

xoxo Charlotte

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All photo rights: Girls In Shape™

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KNOCK OUT YOUR EXCUSES!

KNOCK OUT YOUR EXCUSES!

If you think boxing is just a sport for the rough and tough, you’re wrong. Boxing is now one of the most popular fitness regimes out there and if it’s a lean, toned and strong body you’re after then this could be the sport for you!

You kill major calories without all the stress on your joints from running miles and miles. You’re not lifting weights or gaining bulky muscles. You’re getting stronger of course, but lean. And most important (to me) it’s fun and everyone goes at their own pace. Nearly every Victoria’s Secret supermodel boxes – it’s a fantastic work out for all women!
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What can I expect at a class? 
A typical class will start with a 10-minute warm-up, followed by about half an hour of boxing and finishing with a 10-minute warm-down. Classes will teach you how to punch properly — it’s about technique not strength.
Classes are usually made up of around 15 to 20 people and concentrate on pad work and sparring. This means you face opposite someone and throw combination punches at them which they block with their padded gloves. Then you swap and block theirs.
 
What benefits will I see?
Weight loss, increased agility and coordination, muscle tone and greater fitness all result from boxing. Many people think that boxing is all about the arms but it is actually a cardio work-out for the whole body. It’s especially good for toning your bottom and quadricep muscles, which is perfect for women who want to lose weight around their bottom and thighs as part of an overall reduction program me.
 
Will I get hurt?
There is absolutely no body-to-body contact allowed in boxing, so any risk is minimal. One thing to check when you’re signing up is that the instructor taking the class is qualified to teach boxing. They must have some kind of boxing certification otherwise, if for some reason you do get hurt, they are not covered by insurance. If you’re new to the sport, make sure that the instructor takes some time out to explain the moves.
xoxo Charlotte
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THE BEDSIDE WORK OUT

THE BEDSIDE WORK OUT

Hi guys!

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After having a baby and working full time I tend to struggle to find time for that 1 hour workout I would like to fit in. Also, a lot of my clients seems to have not only a time issue but struggling to find time to actually go to the gym. So I wanted to create a program you could literary fall out of bed and do right there and then, in your PJs, with no equipment other than your bed and in less that 30 minutes. So I did.  And I called it the bedside workout. Here is how you do it:

 

1. 20 Bed Squat. Stand facing at least 5 inches away from your bed, feet shoulder-width apart, with an upright posture. Using your quads and gluten, squat until you lightly touch the top of the mattress. Don’t sit all the way down. Return to start position. Do 20 reps.

2. 20 Pistol Squat. Sit close to the edge of the bed, arms out in front of you for balance, one foot raised slightly off the floor. Rise off the bed until fully upright pulling the elevated knee into your chest as you stand up. Do 10 on each leg.

3. 40 Bed climbers. Like I am showing here:

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perform the mountain climbers by running on the spot with high knees. Making the knees come as close to the chest as possible. Count slowly to 40 while doing these.

4. 25 Bed push ups. Same starting position as the bed climbers and just do the push ups  to the bed. The angle to the floor makes the exercise harder or easier. Do 25 reps.

5. 21 Sleeping crab. Start laying down flat on your back. Raise one knee up by bending it. Raise your upper body up. Pull your arms back and hands to the floor and lift the hip and leg up to this position:

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Back to starting position and do it again starting with the other leg. Do 21 reps.

 

6. 3 min x 3 Shoulder roll. Standing with an upright posture. Hold your arms out to the side away from you body. As if you imagine having a big ball in each hand and rubbing it, use shoulder and shoulder blade to turn hand under and over the imaginary ball. Do this for 3 minutes and take a 10 sek break before you go again. It will burn your shoulders 🙂

There you go! all you gotta do is fall out of bed and give me about 15-20 minutes and you got yourself a pretty good start to the day.

Love from Johanna:)

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SECRETS TO A FLAT BELLY: PLANK WITH LEG LIFTS

SECRETS TO A FLAT BELLY: PLANK WITH LEG LIFTS

This exercise is one of my favorites for a flat stomach – great for strong abs, glutes and optimal posture.

Form a straight line by keeping hips parallel to the floor and bracing your core. Raise your foot a few inches off the ground. You can hold that position for the entire set—60 to 90 seconds—and then do the second set with the other leg raised, or switch legs halfway through each set.

xoxo Charlotte

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INSPIRED TO RUN

INSPIRED TO RUN

Even though the temperature has dropped, and Winter is here, I try not to let the cool wind and cold days stop me from running outside. The great thing about Fall in the City, is that we get a few mild days in between the freezing chills, and that’s a great time to sneak in a run. Running is such an amazing way to boost your energy level and immune system (who wants to deal with that annoying cold this Winter), lose weight and build a firm bum.

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Whether you’re training for a marathon, or just a beginner, the success to becoming a “happy runner” is to start off with a great attitude. When I’m getting ready for a dance performance or sports modeling job, running gets me into shape. The health benefits are amazing, it’s among the best aerobic activities for physical conditioning of your heart and lungs, not to mention running only one mile can burn between 100-400 calories, depending on your time, speed, weight, and the terrain (running outdoors generally burns more calories than running on a treadmill). It relieves stress, puts you in a great mood (and can even help with mild depression), some people experience a “high” from all the endorphins it releases, and soon enough you’ll love to run because of how great it makes you feel and look. The proof will come when every guy you meet, asks for your number.

So, how do you get inspired to run? Inspiration can come from anything, the trick is to find what works for you. I’m inspired by many things, like my surroundings. I love running on the West Side along the Hudson River,  where I have the beautiful lights from the new World Trade Center in front of me throughout my run, or around the Reservoir in Central Park – where you find the most amazing skyline views, not to mention all the people watching. Or, maybe I should call it what it is, men gazing…there are so many hot guys running along the path. I started running after boys at a very young age, and I continue to do it to this day. I even met a guy while running in Central Park, we ended up dating and it all started because I ran behind him for a while, just staring at his ass (talk about great surroundings). When I really want to push myself, I try to sprint past 10 people and then slow to my regular pace, and when I’m trying to show off, I always try to run past men, so when I started to pass Joe, he started flirting with me, probably because he didn’t want to be beaten by a girl, and it led to dinner and other exciting things. Running really does make your sex life better!

Music! My favorite accessory when I run, are my huge headphones. I don’t care how ridiculous I look, because unless I’m distracted by cute butts (I mean guys), I’m pretty much in my own little music world. Prodigy and Eminem have helped me through many miles and up and down countless hills, even professional runners run with music. Music pumps you up, and helps you from getting overwhelmed or anxious about the distance you have to cover. Blast your music, it helps set your pace and let your mind free from the stresses of everyday life, live in the moment and let your daydreams carry you…I’ve been a Rock Star, an Astronaut, even a Navy Seal.

If you need help getting motivated, find a running buddy or sign up to run with a running club. It gives you a sense of commitment, and holds you accountable. Just make sure to find a suitable partner, someone who matches your schedule and pace.

I hope I’ve inspired your to pick up your running shoes and get in great shape this Holiday Season. 

“Today I will run what you will not, so that tomorrow I will run what you cannot.” (Unknown)

xoxo Charlotte

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PITAYA – HOLLYWOOD’S “IT” SMOOTHIE

PITAYA – HOLLYWOOD’S “IT” SMOOTHIE

manhattangirl_pitaya

From Hollywood to Malibu, join the pitaya craze and try this super healthy and delicious smoothie bowl for your next breakfast.

Pitaya is a form of dragon fruit, it’s loaded with antioxidants and nutritions, and has quickly become a favorite among health-food junkies. I normally have oatmeal, berries, fish or omelets for breakfast, but recently I’ve fallen more and more in love with pitaya smoothie bowls.

For the smoothie

  • 1 cup chopped frozen mango
  • 1 cup chopped frozen pineapple
  • 1 packet of frozen pitaya (dragon fruit) puree
  • 2 handfuls of baby spinach (or other green)
  • 1/2 kiwi, peeled
  • 1/2 cup almond milk
  • 1/2 scoop Tropical Tango Vega Protein Smoothie Powder

For the bowl

  • granola (I use raw or gluten-free granola)
  • chopped fresh fruit of choice: strawberries, banana, kiwi, mango, blueberries, blackberries, raspberries

Combine the smoothie ingredients in the blender and blend until smooth. Pour about 1/4 cup of granola into the serving bowl. Top with the smoothie. Top with more granola and fresh fruit of choice. Serve immediately. Enjoy!

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