10-Minute Ab Blaster Workout
This variety of exercises will target your entire core and leave you in a pile of sweat. Play your favorite pump up music to keep up your tempo and make time fly.
Hop on a mat and feel the burn with these five ab exercises:
Plank 30 seconds, Rest 10 seconds
Mountain Climbers 30 seconds, Rest 10 seconds
Side Plank 30 seconds, Rest 10 seconds
Reverse Crunch 30 seconds, Rest 10 seconds
Plank Knees In and Out 30 seconds, Rest 10 seconds
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Pineapples are at the top of our list this spring! Don’t be intimidated to slice the pineapple lengthwise for serving, but be careful. Our recipe creator Lauren of “Making Life Sweet” said it was easier than she anticipated – and it’s just oh-so-beautiful. Prepare yourself for an oasis of flavor. A pineapple packed with chicken, bold flavor, vegetables, and coconut rice cannot be outdone!
382 calories per serving | 21g protein | 20g fat | 33g carb
Chicken Teriyaki Pineapple Bowls with Coconut Rice
2 chicken breasts
¾ cup teriyaki sauce
1 tablespoon lemon juice
1 teaspoon garlic, minced
1 teaspoon coconut oil, melted
1 pineapple, halved
1 tablespoon coconut oil
½ red bell pepper, chopped
½ orange bell pepper, chopped
½ yellow bell pepper, chopped
½ onion, diced
½ cup broccoli, chopped
For the coconut rice:
1 ½ cups uncooked jasmine rice
1 ¼ cups water
1 can (14 ounce) coconut milk
1 teaspoon sugar
- Place chicken, ½ cup of teriyaki sauce, lemon juice, garlic, and coconut oil in a resealable plastic bag. Seal and shake to coat.
- Place bag into the refrigerator for 24 hours before grilling.
- Prep pineapple bowls before you begin cooking by setting the pineapple on its side and carefully slice it in half lengthwise. Remove fruit with a pairing knife and grapefruit spoon, then set aside. Reserve ½ cup of pineapple chunks and place the rest in a storage container in the refrigerator.
- For the rice: In a saucepan, combine coconut milk, water and sugar. Stir until sugar is dissolved, then stir in rice. Bring to a boil over medium heat, cover, reduce heat, and simmer about 20 minutes until rice is tender.
- While rice is cooking, heat coconut oil in a large saucepan over medium heat.
- Add bell peppers, onion, broccoli and reserved pineapple chunks and stir-fry until slightly softened, about five to seven minutes.
- Preheat grill to high heat and lightly oil grill grate.
- Remove chicken from bag and grill each side for six minutes until juices run clear when pierced.
- Let chicken cool on a cutting board and cut into one-inch cubes.
- Place chicken, rice, stir-fried fruit, and vegetables and remaining ¼ cup teriyaki sauce in a large mixing bowl and stir until combined.
- To serve in pineapple bowls, fill each half with equal amounts of the chicken and rice mixture. Eat out of the bowls or scoop onto plates.
In 2009, Michael weighed 340 pounds. At 6’ 5’’, he had 40.1 percent body fat and a 54-inch waist. Numbers like that put him in high risk for heart disease, type II diabetes, and other medical issues that ran in his family. “My father who passed away that year triggered a reality check of leaving my wife as a window and single mother over something I have the ability to manage: my health,” Michael said. “Realizing it was just a matter of time before I experienced an early death like my father, I made the bull-headed decision to do my best at bettering my health.”
Michael admits he had a general idea of what good health and fitness looked like. He started by cutting back on sweets and soda. However, Michael knew he needed to educate himself on nutrition and hold himself to a consistent, regular exercise routine if he wanted to take control of his health.
That brought him to Snap Fitness last March. Michael credits the staff at both the Gainsville, VA and Bealeton, VA locations. “The staff is great. Derreck and Lance are some great guys and really know how to encourage others,” Michael said. The clean, friendly environment was also a big draw in helping Michael stay dedicated to his workouts.
We’re proud to say Michael found a perfect fitness routine and diet! He’s come a long way since 2009. He’s lost over 100 pounds! Beyond that, he’s lost inches around his entire body; his chest measurement went from 51.5” to 44”, his hips went from 50” to 40”, and his waist went from 54” to 34”. “I physically feel 120 percent better,” Michael said. “I’m able to walk the stairs in my home without gasping for air. In short, I’m able to enjoy life in more abundance.”
Fitness has become such a passion for Michael that he wrote a book on his fitness journey, “Drop Weight Daddy.” Next up for Michael is becoming a personal trainer. He became certified two months ago, and his current goal is to pay it forward and help others who want to take control of their health.
Way to go, Michael! We are so proud of you and the strides you’ve made. Keep moving and inspiring Snap Nation!