Workout Wednesday: Plank workouts

To keep in the spirit of this weeks Plank Challenge below you will find a few workout routines that include planks.

Plank Workout Routine to Flatten your Abs

Advanced Total Body Plank Workout Routine

Happy Wednesday!!!


What are Chia Seeds?

Once again I may be behind the ball on this one.  I have been seeing Chia seeds every were and in everything lately.  So I finally decided to look it up to see what the hype is about.

According to Wikipedia:

Chia is grown commercially for its seed, a food that is rich in omega-3 fatty acids, since the seeds yield 25–30% extractable oil, including α-linolenic acid (ALA).

Nutrient content and potential health benefits

In a one-ounce (28 g) sample, dried chia seeds contain 9% of the Daily Value for protein (4g), 13% fat (9g) (57% of which is ALA) and 42% dietary fiber (11g), based on a daily intake of 2000 calories. The seeds also contain the essential mineralsphosphorus, manganese, calcium, potassium and sodium in amounts comparable to other edible seeds, such as flax, or sesame.

Top 10 Benefits of Chia Seeds

  1. Lose Weight Without Starving
  2. Balance Blood Sugar
  3. Help Prevent Diverticulitis/Diverticulosis
  4. Add healthy omega-3 oil to your diet
  5. Feel more energized all day long
  6. Bake with less fat
  7. Add age-defying anti-oxidants
  8. Cut cravings for food
  9. You can pack in more flavorful punch
  10. Save your money

40 Ways to use Chia Seeds-   Click here to find out 40 ways to use Chia Seeds

1. Mix 1 dessertspoon of chia seeds with a quarter cup of water to make an egg substitute for baking cakes and cookies.

2. Add chia seeds to apple juice to make “sago”.

3. Grind seeds and add to hot milk to make a “porridge”

4. Mix seeds through yogurt.

5. Add seeds to soup to thicken.

Have you had Chia Seeds?  If so share with us how you use them.

Plank Challenge: August 27-31

Join FFM the week of August 27-31st for our Plank Challenge.

During this week set a new goal for yourself each day. How long can you hold the traditional plank? How many reps can you do from say the side touch plank?  Either way try something new and challenge yourself this week.  Share with us your accomplishments. Send us pics, post on twitter, post here on FFM’s blog and even Facebook.  Have a ball while strengthening your core at the same time.

Try these out this week:

  • The Traditional Plank
  • Modified Plank
  • Up-Down Plank
  • Side Plank
  • Modified Side Plank
  • Star Side Plank
  • Side-Plank Flip
  • Side Plank on Ball
  • Side Plank with a Stability Ball
  • Transversus Abdominus: Horizontal Plank
  • Plank with Knee Touch
  • Reverse Plank
  • Reverse Plank with Leg Raise
  • Alternating Toe Touchdown


Recipe Sunday’s: New Recipes this week

This week I tried two new recipes which were semi successes.  I had some issues with both dishes but over all they tasted pretty good.  Will have to work on somethings next go round.

Broccoli and Cheddar Quiche with a Brown Rice Crust

Makes: 6 servings


  • 2 cups cooked brown rice
  • 1/4 cup cheddar cheese, finely grated
  • 5 eggs
  • 1 cup milk
  • 2 cups broccoli, cut into bite sized pieces and blanched
  • 1 cup sharp cheddar cheese, grated
  • 4 green onions, sliced
  • 1 pinch nutmeg (optional)
  • Salt and pepper, to taste

  1. Mix the rice, finely grated cheese and one egg in a bowl. Press the rice mixture into a pie plate, about 1/4 inch thick.
  2. Bake in a preheated 450 degree F oven until the edges and bottom just start turning golden brown, about 5 to 7 minutes.
  3. Mix the remaining eggs, milk, broccoli, sharp cheddar cheese and green onions in a bowl and season with salt and pepper. Pour the egg mixture into the pie crust.
  4. Bake in a preheated 375 degree F oven until golden brown and set in the center, about 30 to 35 minutes.5 Ingredient Peanut Butter Granola Bars

    makes 12-16 granola squares

    4 cups rolled oats

    2 tablespoons chia seeds (these are optional, I just love the texture they give)

    1/2 cup unsalted peanuts, chopped

    3/4 cup natural peanut butter, melted

    1/2 cup brown rice syrup (honey works too!)

    add ins:

    chocolate chips

    wheat germ


    dried fruit (I made some with cherries!)

    other nuts


    Preheat over to 350.

    In a large bowl, combine oats, chia seeds and peanuts. Add brown rice syrup (or honey) and mix to combine. Add melted peanut butter and mix until moistened. This works as a perfect, simple granola bar, but you can also throw in any add-ins at this time. Fold them into the dough. You may need to get in there with your hands and work the granola dough! If dough is still too dry (this can depend on your ingredients) add more peanut butter or syrup (or honey) 1 tablespoon at a time until moistened.

    Press dough in a greased (non-stick spray) 9 x 13 baking dish. Bake for 25 minutes.

    These would also work as a great no-bake granola bar, but I liked how they came together and the chocolate chips melted as they got warm. If you want to make no-bakes, simply press the dough into the pan and refrigerate for 60 minutes.


    Some issues I came across:

    Quiche– may have over cooked the brown rich crust, I also used Almond Milk instead of reg milk.

    Granola Bars- they did not come out like bars and were somewhat dry in some areas.  It was more like trail mix/granola.  There are some tips listed on the recipe link that may help out with my next batch.  Overall it was tasty and good snack.

Traveling with Little Ones

I must say that I feel like an expert in airport travel with my child. Nkoyo, girl how many kids do you have? Just one. How long have you been traveling with him? Since, he was 6 weeks old. Girl, what makes you an expert. Hahaha! I am what I say I am, If you believe it you can achieve it.

I WILL a great day and pray for traveling MERCY! It’s a mental game. I mentally play the travel day out in my head the night before. I like to insert, rude comments and whispers too. Yes, and the occasional *side eye*, for when he’s acting like a “toddler” and running all over the place. If I act unphased the innocent bystanders will just laugh it off and for those who don’t. I like to place them in the, you def don’t have kids, don’t want kids, don’t work with kids, can’t stand kids category. And that’s where the *side eye* comes in because I think, to myself clearly they have forgotten that they too were a child once. 🙂

Now this works well when it’s just me and Yus but when daddy is involved things are a bit more uptight. 🙂 Daddy likes more order and Yus tends to do slightly better. I say slightly, because we normally have a 30 minute wait period that I try to alleviate when we travel just the two of us. Either way my main tips are:

  1. Snacks are a must!
  2. Multiple sippy cups (if possible)
  3. Visit the family restroom before the flight (those airplane bathrooms are the irk of my life)
  4. Fully charged iPhone/iPad
  5. New movies/games (on #3 devices)
  6. Remember to breathe, laugh, & give the *side eye*

In all seriousness if your tense and uptight, your child is going to be tense and uptight. And a child’s tense and uptight plays out in crying, screaming, and temper tantrums (which shall be ignored, I don’t care where I am). Either way just make the day fun, if you have extra time explore and let your child walk around because sitting on a plane for 2+ hours will test the both of you.

Yus: 0 Parents: 1

Most recent travel find that I thought I would share, click here.

Safe travels!