Ashley Kaltwasser’s Awesome Abdominal Workout

The bikini pro and Olympia and Arnold champion shares her favorite tricks to achieve a head-turning midsection.

Have you heard the phrase “abs are made in the kitchen”? I find this to be 100 percent accurate. Diet plays a major role in unveiling abdominal definition. But if you don’t develop solid muscle in this region of your body, you won’t have as much to show for your healthy eating choices.

Abs come in all shapes and sizes, with genetics playing a big role in their exact form. Some are wide, while some are narrow. Some are symmetrical, while others are “crooked.” These specific traits cannot be changed, but you can work with what ya got! You may naturally have a little extra flesh in the middle, but you shouldn’t lose hope. You may just have to work a little harder. Hey, we all have our strengths, weaknesses and unique beauty!

I try to work my abs twice a week. They can be trained in a short amount of time if you work them out efficiently. There are many bodyweight exercises that can be performed almost anywhere that can engage your core effectively.

Here are some of my top tips for tighter abs.   

Try my favorite ab workout:

Hold a 90-degree “L” on the Roman chair for one minute.

Do 30 reverse crunches using ankle weights.

Do 20 Roman twists (each side), using ankle weights.

Do one-minute flutter kicks on the Roman chair.

Do 10 V-hold-ups using ankle weights and/or small plates.

Repeat the workout three times.

Ready to get abs like Ashley? The Ashley Kaltwaser Challenge will guide you through a fitness and nutrition program that has helped her secure three Bikini Olympia and two Arnold Bikini International championship titles! For more details, click here.

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8 Oxygen Staff-Favorite Recipes

EIC Lara McGlashan plied the Oxygen staff for their favorite go-to recipes that are tasty and clean. Here’s what they came up with. Enjoy!

Since this is our annual nutrition issue, I plied our staff for their favorite go-to recipes that are tasty and clean. Here’s what they came up with. Enjoy!

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8 Tips to Build Better Glutes

Bikini pro and Olympia and Arnold champion Ashley Kaltwasser offers up key advice for strengthening your backside.

Warmer weather is just around the corner, which means we’ll be trading our jeans and sweatpants for bikinis and shorts. Check out my top tips for training your glutes for a rounder, fuller bottom!

Here’s an example of an energizing glute workout you can try:

*Pre-exhaust your glutes with 20 cable kickbacks on each leg.

4×10 leg press (shoulder-width stance, feet high on the sled)

4×10 prone hamstring curl (each leg)

3×10 pistol squat (each let)

3×10 straight-leg deadlift (wide-leg stance)

3×10 sumo squat with dumbbell (wide stance)

3×10 plyo box jump

3×10 one-leg deadlift with dumbbell

3×10 curtsy lunge (each leg)

3×10 vertical leg press

3×10 glute bridge on stability ball

Ready to get glutes like Ashley? The Ashley Kaltwaser Challenge will guide you through a fitness and nutrition program that has helped her secure three Bikini Olympia and two Arnold Bikini International championship titles! For more details, click here.

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Guest Video: Stocking a Primal Pantry

shopping woman in supermarket store buying food and groceryToday’s awesome guest video is served up by Christa Orecchio, Founder of The Whole Journey. I think you’ll enjoy her personal shopping tour and helpful tips today.

Stocking a Primal kitchen can be fun but sometimes also tricky as you want to be sure products use the correct ingredients and sourcing. Today I’ll go beyond the basics of a Primal kitchen and help you find the most versatile and flavorful options in the store! I think you’ll be surprised by a few of them.

Today I’ll walk you through the aisles and share expert tips for:

  • Navigating the Bulk Section for Health and Cost-Effectiveness
  • Upgrading Your Snack Cabinet
  • Using Super Foods to Boost Health and Mood
  • How to Use Healthy Condiments and Sea Vegetables

 

The full 14-part Food As Medicine Healthy Shopping course navigates each section of the store (90 minutes of video) and will help you find healthy choices in any grocery store! These tips and tricks will help you improve your weight, mood, and digestion. Check out the full 14-part grocery store tour here.

Christa OrecchioChrista Orecchio, founder of The Whole Journey is a clinical and holistic nutritionist with a passion for helping as many people as possible to heal and achieve vibrant health. After healing herself from chronic candida, brain fog, thyroid and adrenal problems, Christa was able to access a new level of health and happiness she previously did not think was possible. This inspired her to leave the business world to study holistic nutrition in 2003 so that should could “pay it forward” and help others experience the same powerful shifts. Christa combines her holistic and scientific knowledge to help people heal from the root cause using food as their medicine with a mind, body, spirit approach to wholeness. She has 10 years private practice experience, is a local and national health TV show host, bestselling author of How to Conceive Naturally and creator of Kick Candida for Good and the revolutionary Gut Thrive in 5 microbiome rejuvenation program. Learn more about Christa at thewholejourney.com.

Thanks again to Christa for the Primal tour today. Have questions or your own ideas for navigating the grocery aisles? Share them down below, and thanks for stopping by today, everyone.

Finally, want to take advantage of Christa’s final shopping tip? We’ve got you covered with a brand new Primal Kitchen Avocado Oil Spray.

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