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Friday, May 14, 2010

At-Home Plank & Lower-Ab Knee Tuck Combo (Also works Glutes)

By: Alex Liska
Here is a great core/abdominal workout that can be done anywhere, even at home! The great part about this exercise is that it helps you develop great core stability AND works your glutes/lower body all while helping you trim your midsection! Along with a clean diet (low in carbs, rich in natural proteins, greens and moderate healthy dietary fats-Refer to previous articles/posts) and at least 2-3 20minute cardio sessions a week I can guarantee that this exercise will help you shave fat/inches off your abdominal area! A suggestion would be to aim for 2-4 sets of 12-20 reps. (Beginners can do 2 sets of 10-12 reps, Advanced Exercisers can do 4 sets 15-20 reps)
The key is to really focus on keeping your core tight and squeeze your abdominals, especially as you bring your knee in to complete your set of reps on each side. The Move that you see me doing at the beginning where I elevate my body from a basic plank position to supporting my body weight on my palms can be done a few times just before you begin to count the number of reps you are doing for your knee tucks!

Good luck everyone! I also wanted to share this very interesting FRIDAY-FACT I came across on a cool website called

Take Your Chocolate Medicine

Romans 5:9
Much more then, having now been justified by His blood, we shall be saved from wrath through Him.
Chocolate has long been thought of as a junk food. However, new research on several fronts reveals that chocolate should probably be reclassified as a health food.

Research shows that the beans from which chocolate is made contain large amounts of antioxidants called flavonoids. Found in tea and other foods, these substances have been linked to a reduced risk of cardiovascular disease. These flavonoids are present in high enough quantity in the chocolate you buy at the store to produce measurable results in scientific studies. A single gram of chocolate milk has 10 milligrams of antioxidants. If you like dark chocolate, you will more than double your dosage of antioxidants.

While some 4,000 natural flavonoids have been identified, the types found in chocolate are among the most powerful known. They are even more effective than the antioxidants found in vitamin C! Other flavonoids in chocolate have been found to relax the inside of blood vessels that lowers high blood pressure. Chocolate flavonoids have also been found to work as a mild aspirin would to help thin blood. They also help keep the platelets from breaking, which happens when they get too sticky. If all these benefits aren't enough, chocolate has also been found to raise good cholesterol.

Chocolate may help you have a healthy cardiovascular system in this life. But when this life is done, only the blood of Jesus Christ will give you eternal life.
Prayer: Lord, I thank You that You shed Your blood for me. Amen.
References: Science News, 3/18/00, pp. 188-189, "Chocolate Hearts: Yummy and Good Medicine?"

Hope you enjoyed that small article! I was surprised to see that there are others out there that agree with me in believing that Chocolate (especially UNSWEETENED COCOA POWDER) is very good for us :-)
Have a great weekend!!!

Alex L. :)

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