Another week has flown by.  With the first long weekend here to kick off the warm weather season, I definitely feel the need to step it up.

I did two 5k runs and three 3k walks, I also walked to the grocery store and did two stregnth training routines.  I am trying to pump up the cardio a bit because I really would like to lose my last ten pounds.  You know the ones that never want to leave.  Despite feeling good in my clothes lately I really want to see those pounds come off.  We have also being playing outside a lot. So it helps to step away from the kitchen.

This week I wanted to show another ab exercise.  Although my photos only show it one way there is actually another way to do it, which intensifies this workout.

Introducing the Raised Leg Crunch.

Start lying on your back with your knees raised – and this is where you can intensify it – either on your couch or in the air.  If you don’t lean your legs on the couch (or chair) your abs get just that much more advantage because you are holding your leg up and doing crunches.  Something to work towards if you are new to working out.

Arms tucked behind your head – but not doing the lifting – raise your head and shoulders slowly.

 A little further.Try to keep your back as straight or aligned as possible.  If you can only come up a bit to start that is better than curling into your abs to raise your head.  The stronger your abs get the higher you will be able to lift your head and shoulders off the ground.

 And a little further still. When you reach your top point, hold and release slowly to your second position.  This keeps your exercise going and doesn’t allow your body to come to rest before starting again.

Do 12 – 15 reps, take a 30 second break and do another set.  And if you are feeling good after another 30 second break to one more.  For good measure.

**disclaimer: I am in no way a Doctor or Physical Trainer. I am going to share with you my thoughts and ideas about how to get into shape again. I strongly advise consulting a medical professional prior to starting any workout routine as well as a professional trainer. I am in no way responsible for any injury you may sustain from trying any of my suggestions.

I know this is not the usual way of writing a Thank You note, but be assured that there will be another one coming your way the old fashioned way.

I am not sure how to Thank You properly really, so bear with me while I stumble through.  I was first introduced to your website by Bakerella and her glorious cake pops.  I don’t make them right now because they go straight to my hips and if you see my Workout Wednesday posts, I am trying desperately to get rid of my extra baggage. When I first clicked over to your site from Bakerella I was immediately drawn in.  Your love of cooking, photography, decorating and renos is everything I love and more.  Oh yes, and you are a Mom and live on Ranch.  If Hubby had had his way years ago we would be living on a Farm and I would be sneezing my way through life.

I found it very interesting that you gave away prizes all the time.  At first I was very shy to enter, because I had just started stopping by and was getting to know you.  I didn’t feel that was fair to others who had been visiting your site for two and a half years.  But, when I realized that you had some 15,000 – 20, 000 people entering your contests, I started popping my name in here and there, but never in a millions years did I ever expect to see my name in the list of Winners.  Or Wieners as you like to call them sometimes.

Well, a few weeks ago, I entered your Kitchen-Aid Mixer contest because I wanted you to make Croques Monsieur for your guests who were meeting Smitten Kitchen.  Well you didn’t chose to make the Croques but, I did win a Mixer!  I know, how crazy is that? It took a little while to get here, but it arrived on Saturday morning by way of a very good looking delivery man.

You were expecting a photo of him weren’t you?  Didn’t think of that.

I chose Blue Willow, because my kitchen is blue and blue in my decor makes me happy.  I feel closer to the beach when I live in a blue world.

Fresh out of the box, look at that baby shine!

This is the Artisan Model, it is beautiful.  A large bowl (5 quart) with handle and spill guard with a pouring spout.  Just think of all I can make.

I planned and had the ingredients for Chocolate Chip Cookies.  A favourite in my house, I figured Saturday morning was a good day for cookies.

And in action…

And the end result after all that mixing, more because it was new.

A boat load of cookies.

That were gone by Sunday morning.

I did give some away, but the rest were consumed by the four of us here chez BeachMama.  And today, I went for a run.  A long hard run.

Thank you so much for inspiring so many people, sharing your stories and recipes and photo tips. And for constantly being so generous towards your readers.  I never thought in a million years that I would ever win something, but I am truly grateful and I love it!

Thank you with all my heart,

BeachMama