To the Core - 20 minute workout - NO EXCUSES!

"I don't have time to work out"
"I don't have any equipment"
"I don't have the room to exercise in my apartment"

Those aren't reasons why you aren't taking care of your body, they are excuses.

Anyone, anywhere, anytime, can work on their body for a few minutes a day, even with limited equipment and very little available space.

My fiancee found a jump rope work out online and this is my twist on it. If you don't have a jump rope, I would suggest either jogging in place or doing step ups if you have a single step anywhere near you (surely, you do.)

The core work is pretty intense. If you are a true beginner, start with 30 second rounds, which will be a 10 minute workout. Who doesn't have 10 minutes? Most of us wait twice that long for a meal when we dine out. No excuses. Get up and move! You could safely practice this routine 3-4 times per week (every other day would be great!) Here are some other suggestions if you don't have a jump rope:

• Jumping Jacks
• Alternating front kicks (think about your lower abs bringing the knee up, don't extend the leg all the way out in your kick; keep a soft bend in your knee)
• High knee jog in place (if you really want to get your heart rate up!)
• Lateral shuffle-step side-to-side in a mild squat (think basketball drills)
• Skipping (yep, skipping)

To the Core - 20 Minutes - 1 minute each station

START:
1 minute jump rope (or your sub of intense cardio) - from here on referred to as MOVE!
1 minute plank
MOVE!
Ball Crunches (if you don't have a ball, do regular crunches with legs at 90 degrees)
MOVE!
Left side plank (lower bottom knee if you need to)
MOVE!
Right side plank (ditto) BREATHE!
MOVE!
Reclined bicycles (for more work, keep legs closer to floor; keep back extended, not rounded!)
MOVE!
Twister plank (alternate: knees come toward opposite elbow, keep moving! Do your best)
MOVE!
Reverse ball crunches (belly/hips on ball, crunch up, works the erector muscles) If you don't have a ball, try "lifting locust" - lay on your belly and lift/lower your chest; arms raised slightly by your sides, palms down, fingertips reaching for your toes
MOVE!
Twisting ball crunches (if you don't have a ball, do you regular twisting crunches with 90 degree legs)
MOVE!
Mason's Twist (V-Sit, twisting torso left and right, keep low back long and not rounded. BREATHE.)
MOVE!
Flutter kicks (or supine straight leg raise/hold with hands under tailbone)

If you finished, great job! If you didn't finish but gave it your best effort, way to go! Next time maybe you can make it a little further along in this routine. Good luck, and keep moving (no excuses!)

Unstuffed Cabbage Rolls - Hearty Low-Carb Deliciousness!

The day after I found this recipe, my neighbor offered up a head of cabbage from his garden. Kismet!

This dish is hands down one of the easiest and most delicious meals I've prepared lately. I have been cooking lower carb meals for several months now, and although this has more "sugar" in some of the ingredients that I used this time, I think there are ways to modify it. The diced tomatoes, specifically, can be found with lower sugar. I used Red Gold diced tomatoes with basil, garlic, and oregano, with 5 grams of sugar.

Here are the ingredients, and my modifications:

• 1 1/2 - 2 pounds lean ground beef (this time I used 1 lb. ground turkey and 1 lb. mildly spicy pork sausage)
• 1 Tbsp. olive oil
• 1 large onion, chopped
• 1 clove garlic, minced (I used two large cloves, I love garlic)
• 1 small cabbage, roughly chopped
• 2 14.5 oz. cans of diced tomatoes
• 1 8 oz. can tomato sauce
• 1 tsp ground black pepper 
• 1 tsp sea salt

Here are the preparation instructions:

In a large skillet (I used a dutch oven, this wouldn't have worked in my skillet), heat olive oil over medium heat. Add the ground meat and onion and cook, stirring, until the meat is no longer pink and onion is tender. Add the garlic and cook for another minute or two. (I didn't drain the juices from the meat, but I imagine some people would. The original recipe called for 1/2 cup water. I would probably use beef broth if I felt it needed more moisture, but leaving the juice from the meat in was perfect.)

Add the chopped cabbage, tomatoes, tomato sauce, salt and pepper. Bring to a boil. Reduce heat, cover and simmer for 20-30 minutes or until the cabbage is tender. 

This is now in my regular rotation! It reminds me of goulash - but without the heavy carb load. I think you could also easily make this vegetarian by adding some more vegetables for bulk such as zucchini, squash, bell peppers, celery, etc.

Enjoy!