[12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:23 UTC] PHP Fatal error: Uncaught Error: Call to undefined 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/home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 [12-Oct-2025 14:55:16 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 [12-Oct-2025 14:59:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 Blog – The Human Trainer https://www.thehumantrainer.com Total Body Portable Training System Tue, 28 Mar 2017 08:17:40 +0000 en-US hourly 1 https://wordpress.org/?v=5.3.20 Natalie Jill’s 1,000 Calorie Bikini Abs Workout https://www.thehumantrainer.com/natalie-jills-1000-calorie-bikini-abs-workout/ Tue, 01 Nov 2016 01:20:36 +0000 http://www.thehumantrainer.com/?p=12167 1,000 Calorie Bikini Abs At-Home Workout

Learn the secrets of pro fitness trainer and blogger, Natalie Jill, on how to cinch your core and get your tummy slim and tight at home.

 

1000-calorie-workout

 

The holiday season is quickly approaching. Splurging on your kid’s Halloween candy (admit it, we all do it) doesn’t have to mean weight gain. Luckily, all it takes is 5 simple moves and a little cardio to get a full body burn.

This fat-blasting workout combines Natalie Jill’s secret 5 step ab firming sequence with HIIT metabolism boosting cardio for a complete circuit. This step by step guide is perfect for all fitness levels and can be performed from anywhere in as little as 30 minutes.

All you need is a small space and your bodyweight. That’s it. You never have to set foot in a gym. Do it from home first thing in the morning or while the little one is down for nap for a firm stomach in no time.

workout

 

Instructions: Warm-up first by jogging in place or sprinting across the living room. Repeat the following set twice.

100 Jumping Jacks

100 Mountain Climbers

50 Squats

50 Burpees

5 Minutes High Knees

Now that your heart rate is up, we’re going to jump into Natalie’s 5-step ab cinching sequence.

1. One-Hand Plank: 30 seconds on each side

one-hand-plank

 

2. Knee to Elbow: 15 on each side

Start:

knee-to-elbow-starting

 

Finish:
knee-to-elbow

3. Glute Tricep Push: 15 on each side

Start:

glute-tricep-starting

Finish:

glute-tricep
4. Reverse Bridge: hold for 60 seconds

reverse-bridge

5. Donkey Ladders: 15 on each side

Start:

donkey-ladder-start

Finish:

donkey-ladder-end

 

That’s it! Those muffin tops don’t stand a chance 😉 Watch the full Ab Shred video here?and make sure to follow Natalie Jill on Instagram for daily tips, tricks, and motivation.

Learn Natalie Jill’s #1 SECRET for a full-body makeover from home without ever stepping foot in a gym —>

 

 

]]> Tips to Improve your Core https://www.thehumantrainer.com/tips-to-improve-your-core/ https://www.thehumantrainer.com/tips-to-improve-your-core/#respond Tue, 08 Dec 2015 06:27:27 +0000 http://thehumantrainer.com/?p=10659 Nowadays, most people spend a good portion of their lives imprisoned sitting behind a desk. This leads to weakened abdominal, pelvis, hip, and back muscles. Training your core is the best defence against the effects of too much sitting. Another plus to a strong core – improved posture and balance – which helps you have more effective workouts and prevents injury and pain.

Are you Training Wrong?

When most people think of core training they usually focus on the muscles located in the belly region (transversalis muscles). These muscles are definitely an essential part of strengthening your core, but theres so much more to it! For real benefits to a strong core one must focus on the muscles on all sides of the spine.

Heres a few Tips on How To Build Your Core:

1. Emphasize the Back Exercises.
Most people tend to start with relatively more strength in the ab muscles than in the back muscles as strengthening the back is often overlooked. Put additional focus on the back in the beginning to help your back strength catch up with the front.

2. Strengthen before Stretchin.
Many physical therapists focus on stretching to help relieve back pain, but too much stretching without strengthening the back can lead to vulnerabilities. Only add stretching once there is a base of strength established.

3. Work Groups of Muscles.
Studies show that exercises that focus on using several muscle groups simultaneously as oppose to one muscle at a time is better for us as it is more similar to day-to-day movements we do in real life. The burpee is a great example of an exercise that requires several muscle groups to fire in order to achieve.

4. Do the Flamingo!
Exercises done while standing on one leg help to strengthen the supporting leg and helps improves balance. This concept can be easily achieved by using a suspension gym. The suspension gym gives you something to hold onto while doing one-leg exercises.

5. Breathe Right.
Breathing is extremely important in abdominal exercises, not only for oxygen delivery, but also for getting a better contraction in the muscle. Breathe out on the power stroke of the movement. Exhale as you release the movement.

A great way to constantly keeping your abdominal muscles engaged is to suck your belly-button back towards your spine throughout the exercise.

6. Work your Core 3-4 Times per Week.
If youre doing strength training or any other type of full body exercise, youre absolutely working your core. But you should definitely do core focused exercises 3-4 times a week in order to have a rock hard, strong mid-section.

7. Recovery is important.
Just like any other muscle in your body, recovery time with the core is important for your muscles to build, get stronger, and actually helps burn more fat. Give yourself a day or two in between core workouts.

8. Theres no need to over do it!
Dont worry about doing 1000 crunches as fast as you can. The important thing is to have correct form and that you feel the burn. Start small and work youre way up!

Article By: Fitness Dame
Resources: mindbodygreen, wellbeingescapes.com, jjdancer.com

]]> https://www.thehumantrainer.com/tips-to-improve-your-core/feed/ 0 5 Healthier Versions of your Fav Thanksgiving Sides https://www.thehumantrainer.com/healthy-thanksgiving-sides/ https://www.thehumantrainer.com/healthy-thanksgiving-sides/#respond Tue, 10 Nov 2015 14:30:41 +0000 http://thehumantrainer.com/?p=10245 You can still enjoy Thanksgiving while making healthy choices with these great side dish recipes.

Broccoli Saute

Broccoli gives your festivites the greens your body needs!

broccoli saute

TOTAL TIME: 25 min
Prep: 5 min
Inactive Prep: 5 min
Cook: 15 min

YIELD: 2 to 3 servings

INGREDIENTS
12 ounces broccoli florets (from about 1 medium head)
1 tablespoon olive oil
1/2 teaspoon kosher salt
1/2 teaspoon garlic powder
1/8 teaspoon red pepper flakes
1/2 lemon, zested and juiced

DIRECTIONS
Bring some water to a simmer in a medium pot and set a steamer insert over it. Prepare an ice water bath. Add the broccoli to the steamer insert, cover and steam until al dente, about 5 minutes. Carefully remove the broccoli and plunge into the icy water. Let cool completely before removing it from the water. Pat dry and then set aside.

In a large skillet over medium heat, add the oil and heat until shimmering but not smoking. Add the broccoli, salt, garlic powder and red pepper flakes and saute until the broccoli is soft and brown around the edges, about 8 minutes. Remove from the heat and add the lemon zest and juice.

Fresh Green Bean Casserole

Did you that canned green beans contain the most preservatives over all canned veggies? Go fresh!

green bean casserole

TOTAL TIME: 1 hr
Prep: 20 min
Inactive Prep: —
Cook: 40 min

YIELD: 6 servings

INGREDIENTS
Nonstick cooking spray, for greasing
5 cups sliced green beans
4 1/4 cups low-sodium chicken broth
cup panko breadcrumbs
1 cup grated Parmesan
1 tablespoon plus 2 teaspoons canola oil
1 1/2 cups diced onions
2 cups sliced baby bella mushrooms
2 tablespoons cornstarch
1/2 cup reduced-fat sour cream
1/2 teaspoon House Seasoning, recipe follows
1/2 teaspoon salt

HOUSE SEASONING:

1 cup kosher salt
1/4 cup garlic powder

DIRECTIONS
Preheat the oven to 350 degrees F. Spray a 1 1/2-quart baking dish with nonstick spray.

Boil the green beans in the chicken broth for about 20 minutes, and then drain, reserving 1 1/2 cups of the chicken broth.

Meanwhile, mix together the breadcrumbs, Parmesan and 2 teaspoons of the oil in a small bowl. Set aside.

Heat the remaining 1 tablespoon oil in a large skillet over medium heat. Saute the onions until translucent, 2 to 3 minutes, and then add the mushrooms and continue to cook for 3 to 4 minutes longer. Remove from the heat.

Pour the reserved 1 1/2 cups chicken broth back into the pot the green beans boiled in and bring to a boil. Add the green beans to the skillet with the mushrooms and onions.

While that is coming to a boil, combine the cornstarch and 1/4 cup water in a small bowl to make a slurry. Slowly pour the slurry into the boiling broth, whisking constantly as it thickens, about 2 minutes. Pour the thickened mixture over the green beans and add the sour cream, House Seasoning and salt. Stir well.

Pour into the baking dish and sprinkle with the panko and cheese mixture. Bake until the casserole is hot, about 10 minutes, and then broil until the breadcrumb topping is slightly browned, 1 to 2 minutes.
Mix together the salt, garlic powder and pepper.

Roasted Baby Potatoes with Rosemary and Garlic

Skip the mash filled with butter and roast your potatoes. It adds color to your plate too!

roasted potatoes

TOTAL TIME: 1 hr 5 min
Prep: 20 min
Inactive Prep: —
Cook: 45 min

YIELD: 6 servings

INGREDIENTS
3 pounds assorted baby potatoes (such as red-skinned, white-skinned and Peruvian purple), rinsed and halved
1 large red onion, coarsely chopped
12 cloves garlic
2 tablespoons chopped fresh rosemary
1/4 cup extra-virgin olive oil
1 teaspoon salt
1/2 teaspoon ground black pepper

DIRECTIONS
Preheat the oven to 425 degrees F.

In a large bowl, toss together the potatoes, red onions, garlic, rosemary, olive oil, salt and pepper. Spread the potato mixture out evenly on a baking sheet; roast until the potatoes are tender, crispy and browned, 40 to 45 minutes.

Honey Roasted Sweet Potatoes

Honey instead of sugar. Healthy & Yum!

sweet potatoes

TOTAL TIME: 1 hr 15 min
Prep: 15 min
Inactive Prep: —
Cook: 1 hr

YIELD:
6 servings (serving size 3/4 cup)

INGREDIENTS
2 pounds red-skinned sweet potatoes
2 tablespoons olive oil
2 tablespoons honey
1 teaspoon fresh lemon juice
1/2 teaspoon salt

DIRECTIONS
Preheat oven to 350 degrees F.

Peel and cut the sweet potatoes into 1-inch pieces and put in a 9 by 13 baking dish. In a small bowl whisk together olive oil, honey and lemon juice. Pour mixture over potatoes and toss to coat. Sprinkle with the salt, and bake, stirring occasionally, for about 1 hour, until potatoes are tender.

Cranberry Sauce sweetened with Honey

Cranberry sauce is mostly sugar. Make it yourself and with honey. Honey is so good for you!

cranberry

TOTAL TIME: 12 hr 30 min
Prep: 10 min
Inactive Prep: 12 hr
Cook: 20 min

YIELD: 6 to 8 servings

INGREDIENTS
1/4 cup freshly squeezed orange juice
1/4 cup 100 percent cranberry juice, not cocktail
1 cup honey
1 pound fresh cranberries, approximately 4 cups

DIRECTIONS
Wash the cranberries and discard any soft or wrinkled ones.

Combine the orange juice, cranberry juice and honey in a 2-quart saucepan over medium-high heat. Bring to a boil and then reduce the heat to medium-low and simmer for 5 minutes. Add the cranberries and cook for 15 minutes, stirring occasionally, until the cranberries burst and the mixture thickens. Do not cook for more than 15 minutes as the pectin will start to break down and the sauce will not set as well. Remove from the heat and allow to cool for 5 minutes.

Carefully spoon the cranberry sauce into a 3 cup mold. Place in the refrigerator for at least 6 hours and up to overnight.

Remove from the refrigerator, overturn the mold and slide out the sauce. Slice and serve.

 

recipes and photos by CookingChannelTV

]]> https://www.thehumantrainer.com/healthy-thanksgiving-sides/feed/ 0 Top 10 Lifestyle Changes you can do NOW – Lose Weight & Get Healthier before the Holidays! https://www.thehumantrainer.com/holiday-lifestyle-changes/ https://www.thehumantrainer.com/holiday-lifestyle-changes/#respond Sun, 08 Nov 2015 20:38:10 +0000 http://thehumantrainer.com/?p=10213 You may already feel like you need to lose a few pounds and so the upcoming Holiday Season filled with parties and taunting goodies make you feel like its hopeless – but don’t fret! Making just a few lifestyle changes can help you lose a few pounds, even before turkey day!

Don’t wait until the damage is already done. By making changes NOW, youll create good habits for the holiday season and keep them all winter long!

Follow these 10 tips and your holidays will be happier, healthier, and lighter!

1) Increase your H2O intake.
We tend to think of drinking water less when its cold out, so its easier to become dehydrated in the fall and winter and not even know it. Plus, factors like wind and cold air can contribute to dehydration.

Did you know if you are even a little dehydrated you will actually crave food and so you are more likely to over eat? So before you grab a snack have a glass of water, wait 20 minutes and then see if youre still hungry.

Try drinking a glass of water first thing in the morning even before your coffee. This will help get your metabolism going. Its a known fact that drinking water can help with weight loss.

2) Reduce Your Calories.
Even small changes like drinking skim rather than whole milk in your coffee can make a difference. Water Challenge – Replace all soft drinks and juices with water between now and Christmas. The pounds will melt off!

3) Take a Walk at Break Time.
Use your 15-minute break at work to go for a brisk walk around the building. Youll be surprised how much this short burst of exercise will help you lose a couple of pounds and help you have more energy throughout your day. Added Bonus – If you sit at a desk all day this short burst will get your blood circulation moving, reducing aches and pains from over-sitting.

4) Pack Your Snack.
Keep a small bag of almonds in your car armrest for traffic jams. Carry a banana in your purse when running errands, bring cut up veggies to work for break these are just a few ideas to stop you from running to the most convenient junk food at arms reach during hunger pangs.

5) Be Smart When Eating Out.
Holidays are full of big meals and restaurants and this could wreck even the most disciplined. Order smart: avoid foods that are smothered in grease, butter, or heavy sauces and gravies. Chose meals that are baked, grilled, steamed, or poached. Tell the waiter not to bring bread to avoid grazing while waiting. If youre eating in a place that serves big portions ask to pack up half the plate to-go right away to avoid over eating. Just a few changes to the way you order can make a HUGE difference!

6) Everything in Moderation.
I dont believe abstinence ever works. Allow yourself to have your treat but make a conscience effort to have a third of your normal portion, and dont go back for seconds!

7) Sleep More.
A large number of studies that have linked lack of sleep to weight gain. Aim to go to bed a half hour earlier than you normally do. Youll be surprised how much difference even just an extra 30 minutes of sleep makes to your life.

8) Exercise Early.
The holidays are so busy that its easy to get sidetracked from your workout routine. Aim to workout first thing to avoid skipping it. Dont have time in the morning? Do a mini workout for 10 minutes (Everyone has 10 minutes!). This way, even if you do skip your regular workout you still managed to get in 10 minutes; and 10 minutes a day goes a long way.

Try a workout program to help you have a routine and stay on track. Imagine being able to reach your weightless goals in time for Christmas!

9) Give your Fridge a Makeover.
Place healthy options like cut up fruits and veggies in Tupperware on the shelf at eye level. You’ll be more likely to grab what you see first. Get rid of junk, and sugary drinks.

10) Try Deep Breathing.
The holidays are stressful and deep breathing is a great tool to manage stress. Breathe in slowly to a count of five, hold for a slow count of five, and then exhale to a count of five. This will instantly calm you down and keep you centred. Think of it as a three-minute break you can take any place, any time.

 

These tips are great for all year round so try them any time, not just the holidays!

Article By: Fitness Dame
Resources: realsimple.com

]]> https://www.thehumantrainer.com/holiday-lifestyle-changes/feed/ 0 4 Healthy and Fun Christmas Treats https://www.thehumantrainer.com/4-healthy-and-fun-christmas-treats/ https://www.thehumantrainer.com/4-healthy-and-fun-christmas-treats/#respond Mon, 22 Dec 2014 08:00:00 +0000 http://thehumantrainer.com/4-healthy-and-fun-christmas-treats/

Christmas is a time for family and friends, but it’s also a time for overeating on some pretty unhealthy food choices. Why not give your Christmas menu a spin this year with fun and healthy choices like these:

Fruity Christmas Tree

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  • Cut off one side of an apple so you have a flat surfaceCut off one side of an apple so you have a flat surface
  • Remove the apple core
  • Put the flat side of the apple onto a plate and put a carrot into the hole where you cut out the core. This will be the base of your tree.
  • Cover the apple and carrot with toothpicks
  • Cut up your fav fruits and secure them to the toothpicks. Use as many as needed to achieve the desired shape.
  • This photo used?cantaloupe as a star, but any firm fruit would work. Try pineapple.

* This also works with a cone shaped?styrofoam cone as your base. Found at any arts and crafts store.

String Cheese Snowmen?
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  • Keeping the cheese in their original wrappers, draw on the face and buttons with a marker
  • Cut out black top hats from construction paper. Attach onto cheese using your fav paper glue
  • Tie a ribbon of your choice around the neck for their little scarves

Pita Trees

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  • Cut pita into triangular pieces (like a pizza)?
  • Use a piece of a pretzel stick as the tree trunk
  • Cover pita with your fav green colored spread. This pic is using avocado hummus. Guacamole works great too.
  • Use small pieces of red bell pepper for garland

Santa’s Grape Helpers

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  • Put a toothpick though the tops of large green grapes
  • Slice a banana and put a slice onto each toothpick
  • Cut the leaves off the top of strawberries so you have a flat edge to them. Add them on top of the banana slices
  • Top it off with a mini marshmellow

Merry Christmas!

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Ideas found on Pinterest

 

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