Cardio And Ab WorkOuts

Dear World Changer,

I LOVE working out. Seriously! I think it all started when I was a competitive gymnast. Every practice would consist of conditioning exercises (workouts). Most of my team mates dreaded this, but I thrived off it! I loved feeling sore the next day because it meant I worked hard (and maybe didn’t stretch enough!). I love setting goals and the feeling you get when you reach them. Conditioning never felt like a punishment, it felt fun! And since then I’ve always viewed and created workouts with fun, goal setting and challenge in mind.

Here are my go-to Ab and Cardio workouts! Some require equipment and others don’t! I will post my leg, arms, back and chest workouts another time! And remember, always stretch BEFORE and AFTER a workout! This is super important for your muscles!

  1. Cardio: I do this treadmill routine every time I hit the gym. I get really bored on the treadmill so I switch up the speeds and incline often. I found this routine on one of my favourite dancer’s blog! It works like a charm!

A. Walking at 0% incline 4.0 speed for 10 minutes

B. Walking at 4.0% incline 4.0 speed for 10 minutes

C. Jogging at 0.5% incline 5.0 speed for 10 minutes

D. Running at 0.5% incline 6.0 speed for 10 minutes

E. Cool down 0% incline at 3.5 speed for 10 minutes

I didn’t start with doing each step for 10 minutes! I started by doing each of these for 4 minutes then worked my way up! It’s better to do it right, then do it fast! If I want a quicker cardio workout, I’ll do 5 minutes each!

2. Abs!

All the pics posted are from that dancers blog!

A. Mountain Climbers – I like to do 3 sets of 20

Fix Jenna10

B. Medicine Ball Crunches – I like to do 50 with arms behind head, then 50 with arms up.


C. Medicine Ball Pikes: I do 3 sets of 10. You can also try it without piking and by simply bringing your knees into your chest (it’s a little easier).


D. Twisties with weighted ball (can also do them without a ball)! I do 3 sets of 20

E. Side Planks: See how long you can hold each side and try to beat your time at every workout! Tip: Try to get your hips up as high as you can – it burns more!


And that’s my cardio and ab workout! Sometimes I mix it up with other cardio and ab exercises to shock my body (I’ll talk about that later). But these are always my go-to!

Remember – always set goals! Start by seeing how many/how long you can do these exercises and write it down on a chart with the date beside it. Then write down where you want to be in a month! Continue recording your time/reps each workout and reach for that goal of yours! Once you hit it, set another goal! I always set fitness goals for 1 month, 6 months and 1 year!

Any questions about how to make a goal chart or about these workouts, just fill out that contact page and I’ll write you back!


Love Yourself

Dear World Changer,

You are magnificent! Loved and lovely, you are a temple of the Holy Spirit. Created with purpose, intentionally designed. And with that being said, you are called to love yourself.

Maybe like me, that last sentence scares you. “I can’t love myself, that’s pride” or “I am not worth it” or “who would love this”. Maybe like me, you have said those things. But Christ loves you, and He showed you just how much He loves you when He sacrificed Himself for Y O U.

As followers of Jesus, we are called to love. And that love includes, and must start with, loving ourselves. Because until we have both allowed Him to love us, and learned to love ourselves, we can’t effectively love the world!

So, that is why I am here chatting with you today. One of the ways we show love to ourselves is how we fuel our bodies. My fitness teacher taught me that I teach my body to trust me (and, as a result, work well) when I consistently feed it what it needs (healthy, nutrient rich foods and beverages) when it needs it. She taught our class that our body needs a rejuvenating snack POST-WORKOUT, consisting of both Carbs and Proteins (the ratio is ONE palm sized serving of PROTEIN to TWO of CARBS). Carbs give us energy, and refuel us quickly following a tough workout! Some examples of carbs include: cucumbers, bell peppers, carrots, brown rice, quinoa, beans, etc. (basically any fruit, veggie, legume, or whole grain). Proteins restore our muscles, which is super important after tearing/straining them during a workout. Great proteins include: nut butters (peanut, almond, etc.), meats (chicken, beef…), cheese, etc.

Some quick and easy post workout snack ideas are:

  • Energy Balls,
  • Peanut butter and banana,
  • Carrots and hummus…

…And so many more! Check out Pinterest or pick up a cook book and just experiment with some quick and easy recipes. I am actually going to outline two of my favourite recipes below and insert their links, so check those out as well:

  1. No Bake Energy Balls

I LOVE THIS RECIPE! I found it a few weeks ago, and have been making these up consistently since then. I used to struggle to find a recipe without dried fruit (I am NOT a fruit in my snacks kind of gal) but these balls are super healthy WITHOUT the fruit (*insert all the praise hands*)! I leave out the drizzled chocolate, and play around with the amounts a bit (ex. I really like coconut, so I add some more in addition to what’s written…), but let’s just say this recipe is a keeper! Pop two in your bag for school or bring them to the gym for after your workout, and you’ll get a healthy serving of both your carbs (oats) AND your proteins (chia seeds = the bomb)!

  1. Hummus

Talk about heaven in a bowl, this stuff is golden! My mom made it for the first time while on the 21 Day Fast in January of this year and it has frequently graced the top shelf in our fridge ever since! It is so easy and quick and stays good for 1 week in the fridge (but trust me, it will be gone before then!). Cut up some yellow and red peppers to go along with it, and you’ve to another simple and carb/protein power snack. One tip: if you don’t have fresh parsley, use 1/8 cup dried parsley. Also, taste test the hummus as you blend, and add little amounts of different things one at a time. I find myself adding more salt and lemon juice most times I make it, but that is just me so don’t stray from the recipe until you have tasted it for yourself! And remember that it will taste best once it has been in the fridge for a few hours.

So, lovely, you’ve got some inspiration, now go feast on some healthy goodness! I just wanted to encourage you to honour the way God has so intentionally designed you. He didn’t make a disposable garbage can, but a purposeful World Changer who must learn to love herself in every way, including how she nourishes herself.

I love you and I’m rooting for you, my sister! You’ve got this.


Jen L.