Too often, people think about core workouts as a means to 6-8 pack abs. But this is not about vanity. There are other, far more important reasons to strengthen your core, which includes the muscles in your belly and mid- and lower back.

Core strength means everything for your overall balance and stability. As importantly, in order to exercise your other muscles groups using proper form, you must have core strength.

This is a very specific core workout, and you will need a stability ball. They can be purchased very cheaply at Target, Wal-Mart, or anywhere online.

Just getting started?
If these exercises look scary or too advanced, you can always start to strengthen your core with a basic plank.

Start with three intervals of 30 seconds each, gradually increasing the amount of time you hold the plank position, and then begin to add the below exercises in one-by-one.

Once you are ready to take the next step, I have included tips for making the three most difficult of these movements a little easier for those just starting out.

Stability Ball Roll-Outs

1. Start on your knees with a stability ball in front of you.
2. Slowly roll the ball away from you by pushing with your palms. You want to imagine that from your shoulders to your knees is a block of wood. It doesn’t bend and moves as one.
3. Slowly lean forward as the ball moves further and further from you. Go as far as you can go without losing form. Once your back bends/curves, you have gone too far.
4. Start coming back up by pressing the ball through the backs of your arms, pulling your arms toward you while keeping them straight.

3 sets of 6-10 repetitions

Side Planks

1. While side lying, place your elbow directly under your shoulder, with your hand in front of your body.
2. Place your feet together, with both legs straight (or for the beginner version, bend your knees, and place them together).
3. Lift your hip off of the floor and hold. Your body should be straight from every angle.
4. Remember to breathe.

3 sets of 15 second to 1 minute holds

• Easier variation is a half-plank, in which your knees are bent.

Seal Tricks

1. Start by lying on your back with both arms overhead holding the stability ball, and both legs straight (like you are stretching).



2. Making sure to keep your lower back pressing toward the floor, lift both legs at the same time you are lifting the ball with your arms.
3. Legs should meet arms halfway (do not let one overcompensate), while slightly lifting shoulder blades off of the ground.



4. Pass the stability ball so that your legs are holding it and squeezing so it does not fall.
5. Lower your legs and arms back to starting position (except the stability ball is held with your legs).
6. Reverse. Lift legs to meet your arms and pass the ball from your legs to your hands.

3 sets of 8 for these!

• To make this a little easier, bend your knees when coming up and down.

Stability Ball Pull-In (Advanced)
Use caution when going into the starting position. Once balanced, start the movement.

1. Your wrists are directly under your shoulders with elbows straight. Place one leg (at the front of the ankle) on the stability ball and adjust to make that whole side of your body flat. Quickly take the other leg (at the ankle) to meet the other making sure to hold your core tight to stabilize.



2. Slowly pull both knees toward your chest, as far as you can.
3. Take legs back to starting position.
4. Repeat.

3 sets of 10 repetitions…SLOW

• An easier variation would be to replace the stability ball with a hand towel in the starting position. You must have a smooth surface to do this (tile, wood floors). Pull knees in toward chest and go back to starting position.

As always, the most important thing is to take your time and be safe!

Enjoy,

- Leslie Culbertson Shor, MSSM, CSCS

It’s National Women’s Health Week, as sponsored by the U.S. Department of Health and Human Services, and OurSkinny would like to celebrate by asking you to make your health a priority: go get a checkup!

We also want to take a moment to remind you that, no matter your weight loss goal, creating and maintaining a positive body image is crucial for your mental and physical wellness.

Of course, as summer weather approaches, we look forward to beach vacations and poolside weekends. And that means it’s time to break out the bathing suit.

With magazines and television shows broadcasting fashion-edited ideas of “the perfect body”, you just have to remember that there’s no photoshopping in real life. It’s no use comparing our bodies with the ones we see in print. And it is important not to let those bizarre, photoshopped images impact your sense of self worth. Doing so can derail your pursuit of your own, well-considered goals.

With that in mind, I wanted to offer some suggestions for creating and maintaining a healthy body image, no matter what size you wear:

• Acknowledge all of your positive qualities!

Whether you have beautiful eyes, great teeth, a killer golf swing, or stellar gardening skills, focus on the things you love about your body and the things it allows you to do in the world. Look in the mirror and write down five things you appreciate about yourself and recall that list whenever you start having negative thoughts about yourself.

• Choose to get healthy!

The problem with our national dialogue about weight loss is that we are obsessed with the wrong sort of results. The decision to lose weight should be about health, not about looks. As you make progress toward your goals, embrace the fact that you feel better walking up stairs now, or that you got off of your medication, or that you have a whole new approach to nutrition.

• Treat yourself as you would a friend!

Speak and practice kindness! Do unto yourself as you would unto others. Or, more precisely, treat yourself with respect, as you would demand to be treated by a friend or acquaintance. We are all so hard on ourselves, and while self-deprecating humor can be charming, the fact is that you would never pick apart your best friend as you do yourself.

• Get Moving!

Perhaps the most important thing you can do to maintain your sense of self worth is exercise. We’re not recommending that you train for a Marathon here. Whether it’s a cardio class at the gym, walking in the sunshine with friends, or doing yard work, pretty much any sort of physical activity can have a positive effect on your mood. Make it fun! Change it up. Do something that you haven’t done in a long time. Your body and spirit will appreciate it.

• Set attainable goals!

At OurSkinny, we really try to get our customers to set attainable goals. After all, the light at the end of the tunnel is only motivating if you can actually see it. Strive to do 10 pushups a day, commit to writing a journal-entry every evening, or try a new vegetable or recipe once a week. Make a list of these goals, check them off, and be proud of each step you take toward a healthier you.

The New Skinny

Whe we talk about “The New Skinny” we are talking about a lifestyle that brings peripheral health indicators—cholesterol and blood sugar levels, BMI, and blood pressure—to within a healthy range. OurSkinny is about long-term weight loss success and the “size” that fits you and makes you feel good about yourself.

As Marjani Smith, our President and COO, has said, “You don’t have to be a size zero or size two, four, six, or even a size eight to feel skinny.”

Or, as I like to say, “Healthy is hot, from the inside-out!”

Be nice to yourself today!

- Emma Lowe, Wellness Coordinator

I know that spring is still springing in certain parts of the country, but down here in Savannah it’s getting HOT!

Our concern, of course, is melting bars.

It was 86 degrees here yesterday, and we have already had one or two complaints (speedily resolved) of heat-distressed bars.

As such, our summer shipping policies go into effect on Monday, May 13.

Our Summer Shipping Policy
For the record, our bars are supposed to be fine up to 104 degrees. Of course, it gets a lot hotter in those UPS trucks as they roll from the Gulfstream waters to the redwood forests and beyond.

We mitigate the cruel, melty heat by:

• Packing our bars with gel-ice in foil insulating pouches.
• Attempting to ensure that no bars are on the road for more than three days.
• Attempting to ensure that no bars sit in trucks over the weekend.

Blackout Dates
If you live within three days of Savannah, we will ship your order as per usual, scheduled to arrive no later than Friday of the week.

This means that we may be forced to hold orders placed later in the week.

If you live in the western part of the United States, your two- or four-week order will arrive in two shipments. We will ship your shakes and mini meals via UPS. We will ship your bars via USPS priority mail.

Again, because of the three-day window required by USPS, bars for orders placed later in the week will ship on the following Monday.

That might all sound complicated, but what it means is that we are doing our best to make sure your bars arrive in good condition. We are paying the freight, all that we ask is that you help us out a little bit…

Please click the image at right to see time in transit from OurSkinny’s Savannah home.

What can you do?
There are a few simple steps you can take to help us through the long, hot summer.

1. In the eastern United States, please place your orders on Saturday or Sunday or early in the week.
2. In the western United States, just allow a couple of extra days, knowing that we will ship your bars only on Monday or Tuesday (west of the Rockies) or no later than Wednesday (in the plains states).
3. Please ship to a location where someone will be there to receive them. Bars that sit on front stoops tend badly to droop.
4. When you receive your bars, please place them immediately into the refrigerator for an hour or two. This will allow them to firm up a bit.

The most important thing you can do is be cool. At least be patient with us.

We make every good-faith effort to make sure that you get your Mini Meals promptly and in good condition, but both UPS and USPS occasionally incur delays, and despite our best efforts “things happen.”

Please rest assured that we will replace any melted bars.

Last year, we had one complaint, and once we put these policies in place, everyone got what they needed on time and ready to enjoy.

Thanks for your help,

- The OurSkinny Team

This is the first post in a mini-series of Memorial Day Booty Camp workouts from the OurSkinny wellness team. With three short weeks until the unofficial start of summer, it’s time to dust off your tennis shoes and get back in action! After all, that bathing suit is not going to wear itself.

You can perform this group of exercises 1-3 times/week as you’d like. Add some variation by adding or decreasing weight and/or repetitions. And we will be adding additional exercises in the coming days.

When in doubt, don’t try to be a hero, it’s always better to be safe than sorry. Form is key with these exercises, so perform the movement using no weight at first. If you feel pain, other than burning in your muscles, stop and do not perform the exercise again.

#getyourskinnyon,

- Leslie Culbertson Shor, MSSM, CSCS

Deep Squats
This one’s a classic must-do. If you need a closer look at the form, you can click on the image to see a larger version.

• Stand with feet slightly wider than hip-width apart, with feet in a neutral position.
• Slowly press hips backward, as if you were going to sit in a chair.
• Squat down as far as possible, keeping your heels on the ground and making sure your lower back stays flat throughout the entire range of motion.
• Push down through your feet to come back up, while pushing hips forward as you return to the starting position.

Repeat for 3 sets of 12-15 repetitions. Note: you can do this without using weight, or holding a dumb bell in front of your chest with both hands.

Donkey Kicks
People just love this one…

You can perform this exercise slowly, or quickly. To perform quickly, hold the working leg up and pulse toward the ceiling so that you don’t bring the leg all the way back down.

• Start on the ground on all fours.
• Place a dumb bell behind one knee and squeeze so that it stays in place.
• Slowly lift the leg with the dumb bell so that you are pushing that foot to the ceiling.
• Make sure that your back does not arch and your weight stays even between both arms.
• Once you have gone as far as you can, slowly lower the leg down so it lines up with the other knee. Then repeat.

Repeat for 3 sets of 20 repetitions per leg.

Split Squats
This is similar to the basic lunge, however, lifting the back foot makes it almost like a 1-legged squat.

(This is also a great way to practice form before moving to the more advanced lunge.)

• Stand about 2-3 feet in front of a step or bench.
• Place your left foot on the step, resting on your toe. You want most of your weight to be on your front leg.
• Bend your knees and lower into a lunge until the front knee is at a 90 degree angle.
• Push through the front heel to go back to starting position. Then repeat

Repeat for 3 sets of 15 on each leg. You can make this easier by not holding dumb bells, or make it harder by increasing the weight of the dumb bells and/or using a stability ball in place of the step.

Fire Hydrants
Finally, everyone’s “favorite”…

• Start on the ground on all fours.
• Keeping your back flat, extend one leg straight out and to the side
• Raise that leg as far as you can, without losing form.
• Keep your shoulders and hips square and make sure that your back does not arch.
• Once you have gone as far as you can, slowly lower the leg down to starting position.

Repeat for 3 sets of 20-25 on each side. (You will thank me in June, I promise, however, if you need an easier version to start off with, you can leave your leg bent as you do the raises.)

We are a week into OurSkinny’s Memorial Day Booty Camp, and there’s plenty of opportunities for R and R on this first weekend in May.

There’s the Kentucky Derby on Saturday. Saturday is also Star Wars Day (“May the fourth be with you”). And, of course, a lot of people like to celebrate Cinco De Mayo with a Mexican fiesta, featuring mas cerveza.

At OurSkinny, we don’t think you should have to avoid fun occasions.

Just make a substitution here and there, and you can party with the best of them and still lose weight.

OurSkinny’s Partytime Cheat-sheet
If you are going to lose weight and keep it off, making good choices has to become second nature.

That means you have to make good choices in every situation. Avoiding people and places (and, yes, even parties) isn’t really a solution, because you can’t do it forever.

With this in mind, the OurSkinny team has compiled a series of suggestions for surviving life’s festive occasions. Because even if you aren’t celebrating this weekend, we are in the middle of wedding season, and Memorial Day is just around the corner…

• Do NOT skip breakfast. Eating breakfast helps to kick-start your metabolism for the day.
• Drink at least eight, eight-ounce glasses of water throughout the day.
• Have a snack (or an OurSkinny Mini Meal) 2-3 hours before you go to the party.
• Cut back on the alcohol and eliminate it completely if you can.
• Choose a smaller plate to help control portion size, and no second or third helpings!

And, of course, the best thing to do is to bring your own contribution to the party so that you know exactly what you are eating.

OurSkinny-Approved Fiesta Food
With that in mind, we have posted a whole slew of OurSkinny recipes for your consideration and enjoyment.

• OurSkinny’s Carne Picante is the perfect recipe for tacos.
• Serve in a “No Taco” Salad Shell…
• And top with Good Ol’ Guacamole
• Or this OurSkinny-approved Pico de Gallo recipe.

Alternately, and especially if you are going to a Cinco de Mayo party somewhere, you could make-n-take this old favorite: Avocado-Shrimp Salsa. Or pair either the guacamole or pico de gallo with this healthy “chip” recipe: all the crunch and none of the bad stuff.

Have a great weekend!
It’s probably worth mentioning that Cinco de Mayo is an American observance, not a Mexican holiday.

On May 5, 1862, the Mexicans won a notable victory over the French, but it was Mexican-American communities in the American West who first celebrated holiday. “Cinco de Mayo” eventually became popular in Chicano communities coast-to-coast, but it wasn’t until the beer importers got hold of it that it really took off.

So there’s your history lesson.

And here’s your Kentucky Derby tip: Oxbow-Verrazano-Vyjack for the trifecta in the slop (with Orb finishing out of the money).

#getyourskinnyon,

- The OurSkinny Team

P.S. Don’t forget to enter our Booty Camp Photo Contest for a chance to win a month of OurSkinny and $500!

There’s nothing like a nice, zippy Pico de Gallo to liven up a dish.

Salsa has it’s own charms, but be careful with store-bought varieties. Always check the nutritional information for sugar and/or high fructose corn syrup and other preservatives.

As for Pico, there’s nothing complicated about it.

Ingredients:

• 1 tomato, diced
• 1 onion, finely chopped
• 1 ½ jalapeno pepper, seeded
• 2 sprigs cilantro, finely chopped
• 1 green onion, finely chopped
• Garlic powder to taste
• Salt and pepper to taste

Directions:

1. In a medium bowl, combine tomato, onion, jalapeno pepper (to taste), cilantro, and green onion.
2. Season with garlic powder, salt, and pepper.
3. Refrigerate for 30 minutes.

Makes 4 servings.

The Skinny…per serving:

Calories: 21
Total Fat: 0.1g
Cholesterol: 0mg
Sodium: 42mg
Total Carb: 4.6g
Fiber: 1.2g
Protein: 0.8g

(Adapted from All Recipes)

Everyone should have a go-to guacamole recipe, and this one is OurSkinny-approved.

Keep in mind, when you are putting together your Main Meal, avocado counts as one serving of healthy fat (or two, depending on your gift for self-control).

Ingredients:

• 6 garlic cloves
• 6 avocados
• ½ cup chopped cilantro
• 2 Tbsp. fresh lime juice
• Light dash of salt to taste

Directions:

1. Place unpeeled garlic in a small dry skillet over medium heat.
2. Cook, turning occasionally, until soft and blackened in spots.
3. Allow garlic to cool, remove the skins, and mince.
4. Meanwhile, scoop avocado into a large bowl.
5. Add garlic, cilantro, and lime juice and coarsely mash everything together. Season with salt.
6. Transfer to a serving bowl and place plastic wrap directly on the surface of the guacamole.
7. Refrigerate until ready to serve.

Makes 16 servings!

The Skinny…per serving:

Calories: 123
Total Fat: 11.1 g
Cholesterol: 0 mg
Sodium: 1 7mg
Total Carbs: 7 g
Protein: 1.6 g

(Adapted from eatingwell.com)

Here’s a quick fix for your Cinco de Mayo party, or for lunchtime anytime. Easy to make and takes just minutes to prepare.

Ingredients:

• 2 pounds medium shrimp, peeled and deveined (about 20)
• 2 small avocados
• 2 plum tomatoes
• 2 Tbsp. minced onion (sweet, red, or white)
• 1 Tbsp. fresh lime juice
• Light dash of salt as needed

Makes 4 servings.

Directions:

1. To cook the shrimp, drop into boiling water, count to thirty, remove from heat and strain.
2. Set aside or refrigerate.
3. Peel and chop the avocados. Seed and chop the tomatoes. Mince the onion.
4. Place the above into a medium bowl with shrimp and toss gently.
5. Let stand 5-10 minutes and serve at room temperature.

The Skinny…per serving:

Calories 394
Total Fat 17.6 g
Saturated Fat 2.2 g
Cholesterol 446 mg
Sodium 567 mg
Total Carbohydrate 12.5 g
Protein 51.4g

Here’s the beef (and chicken)!

Spice it up your way, serve in a No Taco Salad Shell, and buen provecho! (i.e. “Enjoy!”)

Ingredients:

• 8 oz. extra-lean ground beef
• 8 oz. extra-lean ground chicken breast
• ½ cup chopped onion
• 1 ¼ cup finely diced tomatoes
• Diced green chili to taste (your choice) (be careful!).
• ½ tsp cumin
• ½ tsp chili powder
• ½ tsp oregano

Directions:

1. Place meat and onion in a nonstick skillet over medium heat. .
2. Cook, breaking up the meat, for about 10 minutes or until done.
3. Drain off fat and wipe out the pan.
4. Return the meat to the pan and add tomatoes, cumin, chili powder, oregano, and diced chilis (to taste).
5. Cook over medium heat, stirring occasionally, until most of the liquid has evaporated.
6. Serve in a No Taco Salad Shell and top with shedded lettuce and Pico De Gallo!

Makes six servings.

The Skinny…per serving:

Calories 127
Total Fat 3.0 g
Cholesterol 52 mg
Sodium 210 mg
Total Carbohydrate 3.2 g
Fiber 0.8 g
Protein 20.4 g

(Adapted from eatingwell.com)

The problem with taco shells, tortilla chips, and (oh my!) Fritos… carbs. Lots and lots of carbs, and if you are trying to lose weight, you know that’s no go. There are, however, a couple of alternatives.

Firstly, you can substitute a large romaine lettuce leaf in place of a taco shell. Alternately, if you must have that crunch, the best thing to do is make a “cheese shell”. Just know that using this low-carb alternative will add a little more fat and sodium to your salad!

Ingredients:

• 1/3 cup low-fat cheddar cheese, shredded.
• Parchment paper.

Directions:

1. Scatter cheese in a thin layer on parchment paper.
2. Microwave for 1 minute, or until cheese is bubbing.
3. While the cheese is still flexible and with parchment paper still attached, shape over a rounded object (a glass bowl, for instance).
4. Once the cheese shell has cooled, peel the from the parchment paper.
5. Fill and enjoy!

Makes one salad shell.

The Skinny…per serving:

Calories 65
Total Fat 2.6 g
Cholesterol 8.0 mg
Sodium 231 mg
Total Carbohydrate 0.7 g
Protein 9.2 g

(Adapted from food.com)