Keep Your Belly Happy and Fit

You can ask just about anyone if they like saddlebags, tires, muffin tops, and the answer will be No! So you need to eat your veggies, everyone could use a few more servings in a day as it is. The key to a happy and healthy midsection is not just the workouts, its the nutrition too. A recent study has found that getting between 25-30 g of fiber a day will help your belly feel happy and as a bonus, put you at less risk for breast cancer and type 2 diabetes.

Below you will find a list of the most fiber filled veggies:

1/2 CUP	CALORIES	FIBER IN GRAMS
Acorn squash	57	4.5
Artichoke (1 medium)	64	10.3
Asparagus (10 spears)	33	3
Avocado (1/4 fruit)	80	3.4
Beets	29	1.9
Bell peppers (green)	15	1.3
Bell peppers (red)	19	1.6
Bell peppers (yellow)	18	0.7
Broccoli	15	1.1
Brussels sprouts	28	2
Butternut squash	41	1
Carrots	26	1.8
Cauliflower	13	1.3
Celery	7	0.8
Corn	64	1.8
Kale	17	0.7
Lettuce	4	0.5
Mushrooms	8	0.4
Olives (0.5 oz.)	25	0
Onion	34	1.1
Parsnips	55	2.8
Peas	62	4.4
Potato (1 small)	128	3
Spinach	3	0.3
Summer squash	12	1.2
Sweet potato (1 small)	60	2.2
Tomato	16	1.1
Turnip	17	1.6
Zucchini	10	0.6

The awesome part is that most of these are easy to take with you for a quick snack.

Pair the fiber-filled diet with my core workout and you'll be feeling fit and happy in no time.

30 seconds of each to warm up:

Windmill Hip Hinge              
High Knees                          

Standing Gate Opener         
Indian Crunch with Twist      

3 sets of 20 of each:

Torso Tightener – Lower to plie and turn weight up while twisting torso to left, return center, then repeat on right

Breast Stroke – Lie in superman position. Arms come around to back and pull through as close to side while lifting shoulders and feet off floor

Bridge March - Lie with knees bent and arms and heels on the floor. Raise your body into a straight line from knees to shoulders. Bring knee toward your chest. Return and repeat on other leg. That's one rep. 

Spider Plank – Plank position lifting knee to elbow, return, repeat on other leg.

Penguin Tap with weight

Walk out Ab to Plank until fail

30 seconds of each to stretch:

Childs Pose
Cobra
Downward Dog

Cat to Camel
Hug Knees
Twist Knee over Strait Leg lying on back

Insanity: Calories Burned

So Beachbody states that you'll burn up to 1000 calories per hour, but if you recall, very few of the videos are actually an hour long. Plus, you have cool down and stretching that does not burn that many calories per minute.
I searched and searched for the calories burned per video but also for a woman, I found many for men. SO here it is, not only based on a woman's performance but also by weight, no two women are the same. Note in the table I have a column per pound, per minute, and total. This is based off 150 pounds and the minutes are without the cool down and stretching.

Video	Working Minutes	Cals Total	Cals/lb	Cals/min
Plyometric Cardio Circuit	28	388	2.586	13.857
Cardio Power and Resistance	26	358	2.386	13.769
Pure Cardio	25	343	2.286	13.720
Cardio Abs	11	149	0.993	13.545
Max Interval	46	658	4.386	14.304
Max Plyo	43	613	4.086	14.256
Max Cardio	36	508	3.386	14.111
Insane Abs	22	266	1.773	12.091

If you agree with the working minutes I used, just take the Cals/lb column and multiply that number by your current weight. That will be a most accurate approximation for how many calories you burned for the video.
You can add about 1 calorie/minute for additional time spent in stretch and cool down.

I hope this helps. If you would like additional BeachBody programs broken down like this just drop me a message or a comment below and I will gladly work on it.

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Happy Insanity! ;-)