Physio Ball Knee Tucks This exercise works to stabilize your lower back, abdominals, obliques and muscular balance. You begin this exercise by being on your hands and knees near the physio ball, then carefully place your feet up on the ball and straighten your body so you are in a declined push up position. Begin the movement by using your lower abdominals to tucks your knees in towards your chest and roll the ball along the top side of your ankle, foot and legs. If needed you can rest the ball more towards your needs to give make the motion a bit easier and give you more room to perform the knee tuck. Complete 15-20 repetitions of this exercise and three total sets.

Physio Ball Knee Tucks This exercise works to stabilize your lower back, abdominals, obliques and muscular balance. You begin this exercise by being on your hands and knees near the physio ball, then carefully place your feet up on the ball and straighten your body so you are in a declined push up position. Begin the movement by using your lower abdominals to tucks your knees in towards your chest and roll the ball along the top side of your ankle, foot and legs. If needed you can rest the ball more towards your needs to give make the motion a bit easier and give you more room to perform the knee tuck. Complete 15-20 repetitions of this exercise and three total sets.

I would like to preface this information by saying that sticking to the FIT guidelines,and adhering to the "Eat This, Not That" is recommended and preferred so that you do not halt your current weight loss achievements. We do understand however, that certain concessions may be made this Thanksgiving and we want to help you come up with a strategy and give you a game plan so you have healthier options. With the changes laid out below to the"traditional" turkey day dinner, you limit your carbohydrate intake and thereby limit fat storage and decrease the negative affects.

Ingredients 1lb lean Ground beef Lettuce leaves finely minced onion crushed and minced garlic Dash of garlic powder Dash of onion powder Dash of dried oregano Fresh chopped cilantro to taste Cayenne pepper to taste Salt and black pepper to taste

90 degree Ball squats This is exercise allows you to do a full squat with 90 degree knee flexion while the ball is supporting a % of your weight. It allows for perfect form even for these with knee stability issues. Items needed: Physio Ball A wall Begin this exercise by standing near a wall with the Physio ball placed half on your rear-end and half on your lower back. Lean against the ball so that it is supporting your weight and shift your feet out in front of you so that when you squat your knee angle is 90 degrees and your knees do not go out past your toes. Perform 15-20 repetitions with your arms straight up and toes pointed straight forward, repeat this exercise for 3 sets.