Quinoa Salad Recipe

This is one of my favourite lunches that is not only tasty but so easy to make.

What makes it even better, it's a wonderful fat burning lunch

You'll love it!

Quinoa Salad Recipe

Serves 1 - Calories 385; Saturated Fat 0.6g; Carbohydrates 73.9; Protein 13.7 per serving

Ingredients:

½ Cup quinoa
½ Cup red bell pepper
½ Cup diced cucumber
1/3 Cup diced scallions
¼ Cup chopped bell pepper
½ Cup chopped tomato
½ Cup fresh arugula
1 tbsp. Fresh lime juice
Sprinkle of ground black pepper

Instructions:

Cook quinoa (as instructed) allow to go cold
(If you can get your hands on pre-cooked quinoa without any additives or preservatives then go for it)
Place all other ingredients into a bowl
Pour on fresh squeezed lime juice
Add quinoa, black pepper and stir

This quinoa salad recipe is awesome for on the go, I take it with me all the time when I'm dashing here there and everywhere!


If you make a batch it will keep in the fridge for 2/3 days, ideally you want to eat it withing 24 hours so you get all the nutrients at their best.

5 Minute Abs Workout for Women

Its been a long time coming but it's finally bikini time.

Are you ready?

Or do you need a little help?

Well either way I have a fantastic 5 minute abs workout especially for you.

It’s important to remember that it’s not just an abs workouts that will help you get lean and toned abs!

Strong healthy toned abs are not built by doing hundreds of crunches and you certainly can’t burn stomach fat by doing them!

As you (hopefully) already know, you can’t spot reduce…

It’s important to focus on your diet too, as nutrition is 80% of the battle. That coupled with my metabolic circuit training 3 x each week and some interval training (HIIT) will have you shredding the belly fat in no time.

I always add 3 specific ab workouts after my metabolic circuit training each week and let me tell you they certainly don’t take hours and hours, in fact it’s just a 5 minute abs workout MAX.

As you begin to lose your stomach fat, you want to tone and shape the muscles underneath the body fat.

I will say it one more time, these exercises WILL NOT burn stomach fat!

With this special ab workout that I’ve put together especially for you, you will be targeting your rectus abdominals, transverse abdominals and your oblique muscles.

You be hitting them from all angles which is exactly what’s needed for you to get a sexy flat stomach.

The only equipment you will need is a Swiss ball

Beginner Ab Workout

After you have completed the workout rest for 1 minute & repeat

Swiss Ball Crunches – 12 reps
Swiss Ball Oblique Crunches – 12 reps (each side)
Kneeling Swiss Ball Rollout – 12 reps
Plank – 30 seconds

Advanced Ab Workout

After you have completed the workout rest for 1 minute & repeat 2 more times

Reverse Crunch – 12 reps
Cross Body Mountain Climbers – 12 reps (each side)
Plank with Leg Lift – 12 reps (each leg)
Kneeling Swiss Ball Rollout – 12 reps
Side Plank – hold for 30 seconds

There is no doubt you’ll feel and see the effects of this quick abs workout in no time.

PS > for a whole set of ab sculpting workouts, try my Advanced Abs Workout Book available online now from the Steph Rice Fitness Store

Put Your Fitness First

How many times have you said to yourself, today is the day that I’m going to put my fitness first, come what may…

Then without warning, something more important comes up!

* Your work meeting has been re-arranged
* Your partner wants you to spend more time with them
* Your kids need cookies to be made
* Your dog needs to go to the vet

So many important tasks to fit into your already busy life

So what gives?

Well, I bet you would say 'my workout' because it can be done another time.



That is definitely the wrong answer; you should always put your fitness first.

I’m not saying that the other tasks are less important but your health & fitness should always take priority.

'Why?' I here you ask…..

Because without your health and keeping your body fit and strong, all of the other day to day tasks will be so much harder to manage and cope with.

This is what you achieve when you put your fitness first:

1. You lose weight
2. You strengthen & tone your body
3. Improves your stamina
4. Helps prevent diseases
5. Improves the quality of your life

Those are just a few benefits; the list is endless.

Just as you put important tasks into your diary on a daily / weekly basis, that’s exactly what you should do with your workouts. If they have to be re-arranged then that’s fine but just make sure you fit them into another time during that day.

Don’t cancel completely!

You must take charge when it comes to your health, it’s an absolute necessity.

Putting your fitness first will make you an even better woman, partner, mother, business woman than you already are.

But be warned!

Putting your fitness first may have these side effects:

1. Improved confidence
2. Constant boundless energy
3. Improved physical strength
4. Heightened alertness
5. Everyday tasks become easier
6. Feelings of wellbeing
7. Patience to deal with stressors
8. Weight loss and firm physique

Who’d want all those right?!

You! OK then! So say it with me!

“I will always put my fitness first because I value my health”

How to Get Toned Arms for the Summer

The summer is here....

Yay

That means being proud to show off your arms and not hiding them under long sleeved tops.

If you have a special occasion coming up this year or you just want to know how to get toned arms for the summer, then I have two fantastic exercises for you.

They will tone and sculpt your whole arms but especially the upper back of your arms leaving them firm and jiggle free.

How to get toned arms for the summer!

Sound good…

Then let’s get started with the first exercise…

The Tricep Kickback

All you need is a set of dumbbells and you’re ready to go.

This exercise is awesome whether you’re a beginner or an advanced exerciser.

Include this in your weekly workouts, 3 x each week.

Perform 12 reps for each arm x 3 sets.

Tricep Kickback Description

> Stand with your feet hip width apart
> Hold a dumbbell in each hand
> Bend forward at the hips
> Tuck your elbows into your side
> Keeping your upper arms still, straighten
both arms behind you until the top part
of the dumbbell is pointing towards the floor
> Squeeze triceps
> Your palms must be facing in towards your body
> Slowly return to the start, repeat

The next arm toning exercise I have for you is…

Close-grip push ups

If you are a beginner then please only do the above exercise, but if you’re an immediate or advanced exerciser then this one is for you.

As you progress as a beginner then you will certainly want to include this in your workouts later down the line.

Close-Grip Push up Description

> Start in a push up position
> Keep hands under your shoulders
> Keep your abs tight as if someone was pulling
your belly button through to your spine
> Feet should be directly behind you so you
are in a straight line from your toes to shoulders
> Keep your elbows tucked into your sides
> Lower yourself down
> Press-up to the beginning and repeat

Include this in your weekly workouts, 3 x each week.

Perform 12 reps x 3 sets.

If you want to get toned arms for the summer, then incorporate these moves with my HIIT workouts 3 to 5 x each week and you’ll be jiggle free in no time.

Workout Like a Wimbledon Tennis Star

Wimbledon 2011 is in full swing and I am loving watching the tournament.

Wimbledon is the oldest tennis tournament in the world, and it just so happens to be 125 years old this year. It is also considered to be the most prestigious.

There are some outstanding women tennis players out there and two of my favourites are definitely Serena Williams and Maria Sharapova.

Maria won Wimbledon way back in 2004 at the tender age of just 17; amazing!

Serena Williams is quite a remarkable woman too. After winning Wimbledon in 2010 she was out celebrating and some how cut both feet on broken glass, she lost so much blood that she passed out and realized later that she’d sliced through a ligament and one of her toes was hanging off. Serena then spent 5 months with one foot in a plaster cast Ouch….!

In March of this year blood clots were diagnosed blocking the main arteries to her lungs. Thank goodness they caught it early enough.

This amazing woman is now back and incredibly, ready to defend her title.





How do these inspirational women get physically fit enough after being out of action for so long?

Tennis fitness requires co-ordination, flexibility, endurance and strength. Metabolic circuit training (MCT) is an excellent way to achieve all of these.

Workout Like a Wimbledon Tennis Star

For this MCT workout you’ll need a Swiss Ball and a set of dumbbells.

Circuit 1
Swiss ball push-ups – 12 reps
Jump squats – 15 reps
Swiss ball dumbbell pullovers – 12 reps
Jump Lunges – 12 reps

Circuit 2
Tricep extension – 12 reps
Dumbbell squat with military press – 15 reps
Walking lunges – 12 reps each leg
One-arm shoulder press – 12 reps

Complete circuit 1, 4 x before moving onto circuit 2. The only rest you should be taking is in between circuit 1 & 2 and that should be for 2 minutes.

I challange you to do the Wimbledon Workout 4 x a week for the next 4 weeks to really see some amazing changes in your physique. Share your results on the Facebook page > www.Facebook.com/TheFlatStomachSolution

This workout is best suited if you're an intermediate or advanced exerciser! For workouts better suited to the begginer, please visit: www.stephricefitness.com

Here's hoping that Kim Clijsters also has a speedy recovery.

Good luck to all the ladies in the tournament, my money is definitely on Serena.

You go girl….