Categories
Back Core Glutes Workouts

The Most Effective Workout for Back Strengthening, The Superman

Superman workout is another great workout to perform as it specially targets your lower back. Not only that, it works on your glute muscles and helps to build up your core.

Our back does a major role in maintaining our body postures and also it helps to show how fit you are. Not having a strong and nice back is a very common problem in women. Because even though you are not fat, but it forms like you have tires when you wear your bra. It really reduces your personality and obviously it is not nice at all. So here I’m presenting another great workout to strengthen your back.

Follow the below steps to know how to perform the superman exercise.

  • Lay a mat on the floor
  • Lie on the mat facing down
  • Stretch both of your hands pointing towards your head and your legs towards your bottom (stretch your hands and legs to the opposite directions)
  • Now lift your hands and legs at the same time and try to lift high as much as you can from the ground
  • Hold this position for about 5 -10 Seconds
  • Slowly lower to the initial position
  • Do 3 sets with such 15 repetitions

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Categories
Abs Core Legs Shoulders Workouts

Best Full Body Strengthening Exercise, Planks

If you are looking for a exercise which works for the total body at once, then definitely it will be the planks. Planks will work your core muscles, glutes and thigh muscles as well as abdominal muscles. Also, planks is a great workout to strengthen your abs, core and shoulders.

If you are a beginner for fitness, then you will feel very difficult to do planks. But with practice and once you increase your fitness you can increase your plank holding time.

Fitness Crackers us recommend you to start from 20 S and increase it by 10 S. Try to do 30 S in the first week and then gradually try to increase the holding time up to 1 minute from the second week onwards.

Here are the basic steps to perform the great full body workout, planks.

  • Lay a mat on the floor
  • Lie on it while facing the mat
  • Keep your elbows right below your shoulders as shown in the picture
  • Then push from you toes and hold the body with only toes and elbows
  • Make sure to keep your chin, neck, abs and thigh muscles tight
  • Hold for 30 -60 Seconds
  • Rest for 1 minute and do such 3 sets
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Categories
Healthy lifestyle Healthy Recipes

The Abs Diet Special Dinners

1 BEEF CRACKER MEATBALL ROLLS

Ingredients (for 4 servings)

  • 1 pound of extra-lean ground beef
  • 1⁄2 cup crushed saltine crackers
  • 1 diced large onion
  • 2 garlic cloves, minced
  • 2 tbsp whey powder
  • 1can (16 ounces) tomato sauce
  • 4 whole wheat hoagie rolls
  • ¾ cup reduced fat mozzarella cheese, shredded

Directions

  • Mix beef, crackers, onion, garlic, and whey powder in a bowl
  • Make balls in size of golf balls
  • Place a non stick pan after spraying canola or olive oil, over medium heat
  • Cook all the meatballs until turn golden brown
  • Now add tomato sauce into the pan and let the mixture warm on the stove
  • Now take hoagie rolls and scoop out some bread from the middle
  • Now add the meatball mixture in the shallow trenches of the rolls
  • Sprinkle some shredded mozzarella on to the rolls
  • Enjoy the delicious Beef cracker meatball rolls 

2 SPECIAL CHICKEN SALSA

Ingredients (for 4 servings)

  • 1 lime
  • 1  lemon
  • 1 tbsp ground flaxseed
  • 8 ounce can tomato sauce
  • 6 ounce can frozen concentrated orange juice
  • 6 garlic cloves, minced
  • 1 tsp dried Italian seasoning
  • 2 boneless, skinless chicken breasts, halved into 2 
  • 1 tsp hot pepper salsa
  • 3⁄4 cup chunky salsa

Directions

  • Wash and clean the lime and the lemon and cut into halves
  • Squeeze the juice into a glass using a filter and discard the pulp and the seeds 
  • Mix all ingredients in a bowl except chicken and salsa
  • Add the chicken and mix well
  • Cover the bowl and refrigerate for 3h 
  • Then grill the chicken turning and basting with marinade a few times, for about 15 minutes 
  • Serve and enjoy

3 CHILI PEPPER RICE

Ingredients (for 4 servings)

  • 1 tbsp olive or canola oil
  • 2 medium carrots, sliced
  • 1 cup broccoli, chopped
  • 2 jalapeno peppers, sliced
  • 2 cayenne peppers, sliced
  • 12 ounces lean sirloin steak, sliced thin
  • 1⁄4 cup Hunan stir-fry sauce
  • 4 cups cooked brown rice

Directions

  • Place a nonstick pan on the stove over high heat and add the oil
  • Toss in the carrots and broccoli and cook until a little tender
  • Now add pepper, beef cook until meat is soften and done
  • Add sauce and switch off the stove
  • Now add rice and combine well
  • Serve hot and enjoy

4 SPECIAL PEPPER SALSA

Ingredients (for 4 servings)

  • 1 medium onion, sliced
  • 1 small yellow bell pepper, sliced
  • 1 small green bell pepper, sliced
  • 2⁄3 cup salsa
  • 4 multigrain hoagie rolls
  • 3⁄4 pound roast beef, thinly sliced
  • ¾  cup grated reduced fat Cheddar cheese

Directions

  • Place a nonstick pan over medium heat and cook onions and peppers until onion turns golden brown
  • Add salsa and let it warm
  • Get the hoagie rolls and fill it with the mixture, roasted beef and cheese on top
  • Microwave on high until cheese melts
  • Serve and enjoy

5 TURKEY BBQ

Ingredients (for 4 servings) 

  • 5 ounces smoked turkey kielbasa, diced
  • 1 small onion, chopped
  • 13 ounces of sliced mushrooms
  • 1 clove garlic, minced
  • 15 ounces of  baked beans
  • 8 ounces of navy beans, drained
  • 1 can  pureed tomatoes
  • 1⁄4 cup seasoned bread crumbs
  • 3⁄4 tbsp ground flax seed
  • 3⁄4 tbsp olive or canola oil

Directions

  • Preheat your oven to 350°F
  • Bake the turkey until turn brown
  • Place a nonstick pan over medium heat and cook the onions, garlics and mushrooms until onions turn golden brown
  • The take a baking pan and transfer the mixture 
  • Add beans, tomatoes, pepper and salt to taste
  • Bake for about 20 minutes 
  • Take a small bowl and mix bread crumbs and flaxseed with oil
  • Put on the turkey mixture and broil for about 3 minutes until the top turns golden
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Categories
Healthy lifestyle Healthy Recipes

Healthy and Delicious Low Calorie Dessert Ideas

1 Raspberry crepe cake

Ingredients for the crepe

  • 200g all purpose flour⠀
  • 3 tbsp unrefined brown sugar⠀
  • a pinch of salt⠀
  • seeds from a vanilla bean⠀
  • 1 tsp vanilla extract⠀
  • 350 ml plant-based milk⠀
  • 20 ml melted coconut oil⠀

Directions

  • Take a large bowl and add flour, salt, sugar and vanilla extract.
  • Whisk a bit 
  • Add milk, vanilla and coconut oil
  • Whisk again until all ingredients are whisked together
  • Place a nonstick pan over the stove and make the crepes.
  • After finishing the batter, let the crepes to cool

Ingredients for the filling

  • 350 g vegan cream cheese⠀
  • 4 tbsp agave syrup⠀
  • 150 g fresh strawberries and blueberries ⠀
  • 1 tsp vanilla extract⠀

Directions

  • Clean the berries and cut them into small pieces
  • Take a bowl and add cream cheese, agave syrup and vanilla extract
  • Whisk them together until cheese is melted 
  • Add strawberries and blueberries and mix them together 

To assemble the cake

  • Place a crepe over a dish and spread a thin layer of berrie cream cheese filling
  • Place another crepe over the layer and repeat this until you use all crepes. 
  • Decorate the cake as per your choice with strawberries and blueberries
  • Place it in a refrigerator to firm up for few hours

2 Low calorie fruit salad 

Here is a delicious natural dessert with no added sugar for a healthy diet. We are using only fresh natural  low calorie fruits as the ingredients in this recipe. So lets make it soon.

Ingredients (for 1 serving)

  • Grapefruit
  • 1 green apple
  • ½ cup raspberries 
  • ¼ cup strawberries
  • 1 kiwi fruit
  • ¼ watermelon
  • 1 orange 
  • 1 banana

Directions

  • Clean the fruits
  • Cut the berries into 1/2s 
  • Cut watermelon, kiwi fruit and the apple into small pieces
  • Peel off the banana and slice it into pieces
  • Then peel off the orange and seperate the carpels
  • Peel off the grapefruit and cut into ½
  • Seperate the carpels from 1 half and add to the salad. Save the other half for later
  • Mix all together and enjoy (you can add 1 yogurt to make it more delicious before mixing)

3 BANANA FRUIT CREME

Are you an ice cream lover? Do you love to eat ice cream? But can’t you eat ice cream anymore as you want to lose weight? If all your answers for these questions are yes, then this is the matching article for you. Now you can make your own creme as a substituent for ice cream, in a flavor as you love to enjoy. 

You can make any creme out of mango, strawberry, avocado, blueberry, raspberry, papaya  or anything. So let’s get into the recipe now. 

Ingredients

  • 4 bananas
  • 2 cups of the fruit you select (important: it is mandatory to use frozen fruit here)
  • ½ cup vegan milk (plant milk)
  • 2 tsp spirulina powder

Directions

  • Peel off the bananas
  • Cut into small pieces
  • Clean your selected fruits and cut them into small pieces too
  • Add all ingredients to food processor and blend until turns to a smooth creme (important: do not add too much liquids here)
  • Scoop out the fruit creme to a bowl
  • Add ½ cup of chopped raw cashews on to the creme
  • Set in the fridge for about 1 – 2 hours
  • Enjoy the delicious healthy fruit creme

4 DELICIOUS ALMOND MUFFINS

Ingredients (for 12 servings)

  • ½ cup of almond flour
  • ½ cup of chia seeds
  • 1 tsp baking soda
  • ½ tsp sea salt
  • 6 dates
  • 3 eggs
  • 2 tbsp of olive or canola oil
  • ¼ cup water
  • ½ cup of sunflower seeds
  • ½ cup almonds 
  • ½ cup of raisins

Directions

  • Combine almond flour, chia seeds, baking soda and the sea salt in a large bowl
  • Take a blender and blend eggs, dates, olive oil and water until smooth
  • Pour the blended mixture into the bowl, and gradually stir in the raisins, almonds and sunflower seeds
  • Add the mixture into a 12 cup greased or lined muffin pan
  • Bake at 350 degrees F for about 30 minutes
  • Let cool and enjoy the delicious almond muffins

5 LEMON ALMOND CAKE

Ingredients (for 8 servings)

  • 3 lemons
  • 3 eggs
  • 1 ¼ cup sugar
  • 2 ½ cups almond flour
  • 1 tsp baking powder

Directions

  • Preheat the oven at 350 degrees F
  • Spray some canola or olive oil onto the pan
  • Peel off 2 lemons and remove seeds
  • Add the peeled lemon in a pan with water and cook for 15 minutes over medium flame
  • Strain and chop the lemons 
  • Add the chopped lemons into a blender and pulse
  • Add the mixture in to a large bowl and add ¾ cups of sugar and eggs
  • Beat until the mixture becomes thick and smooth
  • Now add almond flour, baking powder to the lemon mixture and mix well and set aside
  • Take the juice of the remaining lemon on to a pan and boil for 5 minutes util soften
  • Put the remaining sugar on to the pan and stir well until all sugar dissolves and becomes syrupy mixture 
  • Make few holes on top of the cake batter and pour the lemon syrup
  • Bake in the oven for 30 minutes at 350 degrees F
  • Let it cool and then ready to serve the delicious lemon cake

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