Healthy Banana Milkhake Smoothie

This is truly the best tasting smoothie you will ever come across - it tastes just like a banana milkshake.

Healthy Banana Milkshake Smoothie
1 banana
1/4 cup Coconut milk beverage (unsweetened)
1/4 cup greek yogurt
1 teaspoon xylitol
1/2 teaspoon vanilla
1 bottle Bio-K - optional (probiotic)
ice

Put everything in the blender and blend!
Pour in glass and enjoy!!












It is that simple and a great breakfast drink.

Ingredients	Calories	Carbs	Fat	Protein	Fiber	Chol
So Delicious® Coconut Milk Beverage - Unsweetened, 0.25 cup	11	1	1	0	0	0
Olympic Krema Yogurt - Plain Greek Style, 50 g	71	3	5	20	0	20
Freshness - Banana, 1 banana (medium)	105	272	0	1	3	0
Now - Xylitol, 1 tsp	10	4	0	0	0	0
Bio-K+ Cl1285® - Original Probiotic, 1 pot	45	6	0	5	0	5
TOTALS	242	286	6	26	3	25

Now that's Creative!

7 Day Ab Challenge

Get ready to be challenged.  

This is the 7 Day Ab Challenge found on skinnyms.com and I am going to give it a go.  As I have completed my 5k challenge I was searching for some new challenge and I think I have found it here.

Beautiful defined abs are possible for anyone and at any age.  For the next 7 days you will be doing workouts designed to challenge you and your midsection.  There's  more to creating toned and defined abs than crunches...a lot more, read on.  

This challenge is designed for 7 days.  After completion of the challenge, continue doing an ad routine 3 times weekly, with rest days in between.

I have listed each days work out followed by a videos of each exercise.

Ready, set, go.....................

MONDAY
Complete the following exercises one after the other with little to no rest between each exercise.

Monday's Workout
Bob Harper's Ab Challenge - complete the entire routine in the video
Bob Harper's Sit ups - complete 25 reps - see video for correct form
Leg Lifts - 25 reps
Push Through - 25 reps

Monday's Videos

Bob Harper’s Ab Challenge  Complete entire routine (follow video)

Bob Harper’s Set ups – Complete 25 reps (Follow video for correct form)

Leg Lifts – 25 reps

Push Through – 25 rep

TUESDAY

Complete the following video - 8 Minute Abs, Level One.

Be sure to watch the video once, so you'll know how to do each exercise 

before beginning.  This routine is challenging, but that is why this is called 

the "7 Day Ab Challenge".

Tuesday's Workout

Foot To Foot Crunch - 30 reps

Alternating Curls - 30 reps

Recovery - 30 second

Push Trough - 30 reps

4 Time Abs - 30 reps

Recovery - 30 second

Arm Reaching Crunch - 30 reps
Leg Up Touch Crunch - 30 reps
Recovery - 30 second

Cross On Crunch - 30 reps

Double Crunch - 30 reps

Tuesday's Video

8 Minute ABS, Level One

WEDNESDAY.

Today we'll be dong 2 interval circutis.  This type of workout is hardcore but effective.  You will nee less than 10 minutes for today's workout.  

Here is how it works:

• Complete Routine 1 and repeat
• Rest 1 minute
• Compete Routine 2 and repeat

This type of workout continues to burn fat for up to 24 hours!

Wednesday's Workout

Routine #1

Mountain Climbers – 20 seconds

Rest – 10 seconds
Sissors – 20 seconds
Rest – 10 seconds
Knees In and Out – 20 seconds
Rest – 10 seconds
V-Ups – 20 seconds
Rest – 1 minute

Routine #2Toe Touch – 20 seconds
Rest – 10 seconds
Air Bike – 20 seconds
Rest – 10 seconds
4 Time Abs – 20 seconds
Rest – 10 seconds
Prone Plank – 20 seconds
Rest – 10 seconds

Wednesday's Videos

Routine #1

Mountain Climbers – 20 seconds

Rest – 10 seconds

Sissors – 20 seconds

Rest – 10 seconds

Knees In and Out – 20 seconds

Rest – 10 seconds

V-Ups – 20 seconds

Rest – 1 minute

And Repeat

Routine #2

Toe Touch – 20 seconds

Rest – 10 seconds

Air Bike – 20 seconds

Rest – 10 seconds

4 Time Abs – 20 seconds

Rest – 10 seconds

Prone Plank – 20 seconds

Rest – 1 minute

And Repeat

THURSDAY.

Rest / Recovery Day -- take it you deserve it!

FRIDAY.

Complete 3 circuits - move from one exercise to the next with little to no rest.

Friday's Workout

Flutter Kicks – 30 reps (15 each side)
Side V-ups – 20 reps (10 each side)
Push Through – 30 reps

Friday's Videos

Flutter Kicks – 30 reps (15 each side)

Side V-ups – 20 reps (10 each side)

Push Through – 30 reps

Now REPEAT 3 More Times

SATURDAY.

Repeat "Tuesday -  8 Minute Abs, Level One ".

Saturday's Workout

Foot To Foot Crunch - 30 reps

Alternating Curls - 30 reps

Recovery - 30 second

Push Trough - 30 reps

4 Time Abs - 30 reps

Recovery - 30 second

Arm Reaching Crunch - 30 reps

Leg Up Touch Crunch - 30 reps

Recovery - 30 second

Cross On Crunch - 30 rep

Saturday's Video

8 Minute Abs, Level One

SUNDAY

Sunday's Workout
Side Plank – 20 (10 each side)

Rest – 10 seconds

Side Burpees – 10 reps (5 each side)

Rest – 30 seconds

Plank – Hold 1 minute

No rest

Mason Twist – 50 reps (25 each side)

Sunday's Videos

Side Plank – 20 (10 each side)

Rest – 10 seconds

Side Burpees – 10 reps (5 each side)

Rest – 30 seconds

Plank – Hold 1 minute

No rest

Mason Twist – 50 reps (25 each side)

____________End Of Challenge___________

Congratulations!!!

This workout challenge was designed by Gale Compton who is a nationally certified fitness instructor. Gale received her training from the National Exercise & Sports Trainers Association.

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