Video: CBS Health: Flab to Fab Workout

CBS Health: "Flab to Fab" Workout: Plyometrics: leaping, bounding and jumping movements and increase muscle speed and power. They are easy to do anywhere-even at the beach! Best of all, they are fun to do and it's like being a kid again! Enjoy!

Exercise 1: Jump Squat

Starting position: Stand with feet slightly wider than shoulder width apart, core tight, shoulders pulled back and down, abs and butt tight. From this position, lower into a squat position until you upper leg is parallel to the beach.

The motion: Jump up and explode upward, jumping as high as you can, arms extending above your head. Land on your toes and round off onto your heels. Repeat 15 times.

Tip: Try and jump as high as you can. Exhale as you jump.

Exercise 2: Split Jump

Starting position: Stand with one foot in front of the other, core tight, shoulders pulled back and down, abs and butt tight. From this position, lower into a squat position until your front leg is parallel to the beach. Your upper and lower leg should be at 90 degree angle.

The motion: Jump up and explode upward, jumping as high as you can, arms extending above your head. Land on your toes and round off onto your heels. Repeat 15 times each leg.

Tip: Try and jump as high as you can. Exhale as you jump.

Exercise 3:  Split Switch

Starting position: Stand with one foot in front of the other, core tight, shoulders pulled back and down, abs and butt tight. From this position, lower into a squat position until you upper leg is parallel to the beach.

The motion: Jump up and explode upward, jumping as high as you can, arms extending above your head and switching your feet so that the back foot is not in front. Land on your toes and round off onto your heels. Repeat 15 times.

Tip: Try and jump as high as you can. Exhale as you jump.

Where are her parents?

I am sooooo upset. I have to share this with all of you, my millions of Fit Moms. I hope you can help me make sense of what I saw today at the market.

The scene: I was at the grocery store with my kids. Buying a few things for Taco Tuesday: Extra lean ground turkey, whole wheat tortillas, lettuce, tomatoes, etc. The grocery store was very crowded  and we tried to find the line with the least # of people. We went to checkout #4.

As we walked up to the checkout stand,

Where are her parents?

I am sooooo upset. I have to share this with all of you, my millions of Fit Moms. I hope you can help me make sense of what I saw today at the market.

The scene: I was at the grocery store with my kids. Buying a few things for Taco Tuesday: Extra lean ground turkey, whole wheat tortillas, lettuce, tomatoes, etc. The grocery store was very crowded  and we tried to find the line with the least # of people. We went to checkout #4.

As we walked up to the checkout stand,
I looked to see who was in front of me, it was a little girl about 9 years old.  She was shopping alone. She was very over weight.  When she raised her arms to lift her cart up to the the checker, her shirt pulled up to reveal her tummy that hung way over her shorts. She was 9.

On the checkout stand, she put the following "foods:"

• XL 2 gallon generic brand ice cream chocolate


• 3 cans of whipped cream


• 3 Pizza Pockets


• 2 bags frozen Mashed Potatoes


• 2 bags generic brand frozen pigs in blanket


• 3 bags frozen french fries


• 4 packages of chocolate chip cookies


• 3 liters of regular Coke

She looked very unhappy, very self conscious and lonely.  Why was she at the market alone, unsupervised?  She could be kidnapped!? I envisioned her "parents" leaving her money on the counter and leaving her all alone for the day. Very sad.

My daughter asked me if I thought the little girl was "going home to eat all of that food or if her mommy told her to buy it for the family?"  I told her I hoped it was for a big party for lots of people but that I had a bad feeling she was going to eat it all herself. To make matters worse, the grocery clerk told me that girl comes alone all the time and buys similar junk food all the time.

So many thoughts filled my head at once: Did she live alone? Her happy childhood is filled by sweets? Were her parents obese and unable to get off the couch or bed to go to the grocery store? Did they tell her to buy those foods? Would she end up a diabetic? What kind of life would she have? I thought of all the activities she would miss out on as child.

I took this opportunity to explain to my kids that they are so lucky to have parents who look out for them and care enough about them to say "no." This blog was meant to support Fit Moms who say "no" with love to protect our kids and teach them the proper foods to eat. And what foods are to be enjoyed a little at a time.

Hug your kids-they are so lucky to have you Fit Mom!

Kiana's Mini-Me(s)

I am 1 proud Fit Mommy!  Why? Because my 2 daughters, ages 7 and 3, are so aware of healthy foods and know the importance of exercise.  At such a young age, they have learned so much about what is good for them and what is not.  Hmmm, it seems the role model thing does work.

Check this out: The other day at the grocery store, my 7 year old read the nutritional breakdown of a cereal she saw advertised on t.v.

Kiana’s Mini-Me(s)

I am 1 proud Fit Mommy!  Why? Because my 2 daughters, ages 7 and 3, are so aware of healthy foods and know the importance of exercise.  At such a young age, they have learned so much about what is good for them and what is not.  Hmmm, it seems the role model thing does work.

Check this out: The other day at the grocery store, my 7 year old read the nutritional breakdown of a cereal she saw advertised on t.v.

(She did this on her own, without my asking her to do this, which makes it so much better!) She turned to me in shock and said, "Mommy you won't believe it-this cereal has 38 grams of sugar per serving! That's disgusting!" She put it back quickly. Ahhh, this Fit Mom is so proud.

Another shocker: My 3 year old prefers fruit to any dessert.  She literally turns down ice cream and cookies when there is fresh fruit. When I buy her her own cartons of berries, you'd think it was Christmas! Farmers Market with all fresh fruit...it's her Disneyland! I know, hard to believe, but it's true. My eyes are tearing up a bit.

Fit Fun: I try and keep them as active as possible in our video game era of life. We jog at the beach, play freeze dance and they workout in our home gym with me. They jump on the trampoline, do kid pushups and do body squats while I lift weights. I am so proud of them and feel so accomplished knowing that they are aware of making healthy choices and exercising their little bodies! They love their swimming and dance classes, too. Their love of exercise is even evident in their art work!

I am proud of you too, Fit Moms! Stay focused, fit and positive and your kids will too! Love, Kiana