3 Ingredient Gluten Free Bread Recipe

Super Easy Gluten Free Bread. High in protein, fiber & nutrients. Yay!

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Take a look at the ingredients list on your bread. Seriously, like right now, go take a look. How many ingredients are there? How many do you actually recognize as real food? No wonder I have been so intimidated by even the idea of making my own bread. Even on natural bread options, the list of ingredients is more like a paragraph.  Until I came across this recipe! Only 3 ingredients! and one of them is optional!! Can it be true? But how? I was so curious, it seemed so simple I had to give it a try!

This recipe actually uses fermentation rather than yeast and wheat ingredients.
In addition to adding flavor, fermentation also increases the bioavailability of vitamins, minerals, and macronutrients.

Buckwheat is an excellent source of protein and it contains twice as much fiber as wheat bread. Buckwheat is actually not a grain. It’s a fruit seed that belongs to the same category as rhubarb and sorrel, which makes it naturally gluten free. Buckwheat bread is also a great source of vitamins and minerals and an excellent choice for blood sugar management because it doesn’t spike your insulin levels.
Our ancestors used to soak, and ferment their grains for thousands of years until just recently. The way bread is made today is far from what our ancestors would have consumed. This bread is a wonderful compliment to the fitness lifestyle!

I have found several versions of this recipe, all very similar. Only difference I have found is that the seeds are totally optional. I chose just to sprinkle some on top. Feel free to mix up the seeds and nuts to your liking or completely leave them out.

tips: I used filtered water as there are some concerns that chlorine in the water could interfere with the fermentation process. All soaking and rising was done on the kitchen counter not in the fridge.


2 1/2 cups buckwheat groats (raw not toasted) I like Bob’s Red Mill
3 cups of filtered water for soaking the groats
1 1/3 cups filtered water for the batter
1 tsp salt

Optional nuts & seeds:

1/3 cup pumpkin seeds
3 Tbsp of toasted flax seeds
Several handfuls of pumpkin seeds and toasted flax seeds for decorating the top of loaf

Glass bowl or large Pyrex measuring cup
Dish towel, cheese cloth, or paper towel
Loaf pan (I used a 1.5 quart glass loaf pan 8 3/4 x 5 1/4 x 3 inches. A small Pullman pan would work also but with a shorter ~60 minute cooking time)
Parchment paper
Soak the buckwheat groats in water for 5-6 hours.
Drain the groats in a colander but do not rinse. The run-off will be gel like.
Blend the groats and new water in a blender or food processor. You may need to do this in two parts if you use a food processor, so as to not  have leakage.
Pour into a glass bowl or large measuring Pyrex, and cover with a towel. This will be about 5 cups of batter.
Set aside for approximately 24 hrs at 67-70 F. Fermentation time is significantly shorter at warmer house temps or in the oven with the light on. Batter expansion is roughly from 5 to 6.5 cups. Do not mix the batter until the fermentation is finished or the batter will deflate.
At the end of the fermentation, gently mix in the salt and any seeds you wish to add.
Pour the batter into the parchment paper-lined loaf pan, and sprinkle the seeds or nuts on the top of the loaf.
Let the batter rise for another 30 minutes to an hour in your lit oven.
Preheat the oven to 350 F with pan in the oven.
Bake for approximately 80 minutes (less for a long narrow pan) or until the inside temp is about 200 F.
Remove from the oven and lift the parchment paper out of pan onto a cooling rack. Peel it off and let the loaf cool for at least 30 minutes before slicing.

Store in the freezer with parchment paper between each slice for easy use. Simply pop in toaster to reheat! Enjoy!




We eat brown rice and beans for dinner regularly so I love when I find a new way to make it new and exciting! This was so delicious! The original recipe is from the wonderful theclevercarrot.com (love!) I didn’t follow the recipe exactly, just used what I had and it came out great! Being vegetarian and gluten free, rice and beans have become a staple for us. Brown rice & beans combined, according to studies, makes a complete protein, so we chose to use brown rice. I’m sure its absolutely delicious with white or basmati  rice as well. The combo of flavors is amazing! I especially love the fresh cilantro + the squeeze of lime for the finishing touch is perfection. This goes wonderfully with a big green salad or sautéed greens on the side to make a beautiful, gourmet meal that just happens to be gluten free and vegan! Yay! I love dishes that I can sub what I have and make it my own by improvising with what I have in my fridge. If you give this a try let me know!

This was super filling. Serves 4 easily.
2x 14 oz. cans black beans, rinsed + drained
1 small red onion, thinly sliced
1 green bell pepper, thinly sliced
½ tsp. cumin
2 cloves of garlic, minced
1 c. vegetable broth
olive oil
salt + pepper
Marinated tomatoes
1 pint mini grape tomatoes, sliced in half
1 tbsp. roughly chopped cilantro or parsley
olive oil
salt + pepper
2 c. brown rice
1 can of coconut cream* ( I used coconut milk and added a little rice flower to thicken it)
Avocado, fresh cilantro and lime wedges

Cook the rice according to the package instructions. Set aside.
Gently warm the coconut cream until it becomes liquid. Transfer to a bowl; it will slightly thicken again as it sits.
Add the sliced tomatoes and herbs to a large bowl. Drizzle with olive oil, salt and pepper. Toss gently to combine. Allow the tomatoes to marinate while you prepare the rest of the dish.
In a large skillet, warm a splash of olive oil over moderate heat. Add the onion, peppers and cumin. Sauté until soft and golden, about 10-15 minutes.
Add the garlic and sauté until fragrant, about 30 seconds.
Add the beans.
Add the stock and bring to a gentle simmer. Taste and season with extra salt and pepper as desired.
To serve, portion the rice onto plates. Add the beans, and top with marinated tomatoes and any of their juices. Garnish with chunks of avocado, cilantro, and drizzle with coconut cream. Serve with fresh lime wedges.


Health & Fitness Goals, Contentment & Soup


Embracing the gifts that abound all around me today. I am prone to dream of something or somewhere better than where I currently am. Dreaming is fine as long as I don’t let it block me from seeing all the beauty that surrounds me and the blessings in everyday. On our way home from our trip to Trader Joe’s and Wholefoods I watched as the sun set behind a forest of pine trees. My pine trees. The same ones I had grown up looking at all of my life  but not truly seeing. Yes, mountains and waterfalls pull at me with the allure of something magical and exotic, but these pine trees, some how speak to something deep with in me. As I soaked in the majesty and glory displayed in the setting sun I was consumed with gratefulness and a sense of contentment. Ahh, contentment.

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“The moment you start acting like life is a blessing  it starts feeling like one”

This quote is ringing true in my life right now and for that I am grateful.

Being content and grateful is important in our physical lives as well. Don’t be to hard on yourself if you are not yet where you would like to be in your fitness goals or if your new years resolutions are not falling into place as you had hoped and planned. Keep moving forward and doing the best you can with each decision taking you one step closer to your fitness goals. Be kind to yourself. Honest, but kind.

Some how soup and contentment sometimes go hand in hand for me. There is nothing like a warm bowl of soup on a winter day. Plus homemade soups can be a super food meal if you make them with pure ingredients and pack them with organic veggie goodness.

I found a bag of organic colorful carrots at Trader Joe’s and whipped up a big pot of  warm lentil vegetable soup. It is delicious, comforting, and filling. A great way to get in a lot of veggies and high in protein and fiber. This can be a complete meal or add a green salad or a side of quinoa. I had mine with a slice of toasted Ezekiel bread spread with a little  coconut oil on it. This soup just happens to be completely vegetarian, vegan and gluten free.  I rarely measure any thing so here is a rough list of ingredients

1 box trader joe’s vegetable broth (and some filtered water, just a little to cover veggies)

1 cup trader joe’s golden split lentils

2 large cloves garlic

fresh ginger root peeled and grated (the piece I used was about the size of my pinky )

turmeric, basil, oregano

Sweet  potatoes roughly chopped

red potatoes roughly chopped

2 green zucchini chopped thick

several carrots chopped (purple, orange and white ones!)

Organic Kale ( Bj’s has large bags of organic frozen kale)

coconut oil about a tea spoon

I sautéed the garlic, ginger and spices in the coconut oil for a few minutes then added all of the veggies except the zucchini to the pan and mixed with all the spices for a few more minutes, add the broth and additional water or broth if needed. bring to a boil, then reduce to a simmer and cover. simmer for about 10-15 minutes then add the zucchini and simmer 5-10 minutes or until vegies are tender. Salt and Pepper to taste. I used Himalayan sea salt and fresh black pepper

The result was a warming, healthy meal filled with nutrients that kept me coming back for more. I made enough to last a few days so adjust your amounts to how ever much you want.

Enjoying my hot soup and reading about essential oils



Experiment with the ingredients. Add whatever vegetables, beans, spices you prefer or have on hand

What is your favorite soup?

Happy, Healthy, Natural New Year!

2016 is here!  Can you believe it? I hardly can! Another year has gone, but with the new year starting I can’t help but think of new beginnings full of new possibilities. Don’t get me wrong, I am not one to make resolutions, to wait for Monday or the New Year, I believe in starting now, where ever you are, just start. But there is something about another year ending and a new one starting that reminds us that life is moving forward. By setting goals, being intentional about what we really want in our lives and considering  what is important we can position ourselves to move closer to our goals and dreams.  So write down those dreams and goals and take action now to incorporate them into  your daily life to see them come to fruition!

One of my goals this year is to dig deeper into getting rid of any toxins in my life. This includes beauty products, supplements and home cleaners, etc.. So to take action and start now, I have finally  become a member & distributor of Young Living Essential oils. This is something I have been thinking about for years and I am soooo happy I finally joined. In my opinion they have the highest quality oils and offer a HUGE range of products, I am excited to try.   I love the idea of using safe, non toxic products for my family and in my home.

I ordered the premium starter kit  with my membership which included 25% off retail price for all products, a diffusor +  11 essential oils + mini glass bottles for DIY blends or for sharing oils + 2 NingXia Red Single packs + roller top + 10 essential oil sample packets + Young Living Product Guide + Essential Oil Magazine + all kinds of learning and marketing info.



I have already been using lemon essential oil in my detox water, thieves oil on my feet for the immune boosting properties this winter (smells amazing), purification in my diffuser to naturally get rid of odors in my home, frankincense during prayer and meditation, stress away roll on my wrist during busy work days and so much more.

Pure, therapeutic grade lemon essential oil
Comfy, cozy and content sipping coconut oil coffee, working on new years goals. Loving my new dew drop diffuser, diffusing “purification”


Did you set any new year’s goal this year?

Let me know if  I can help!

And, If you are interested in learning more about starting your wellness journey with  essential oils send me your email.


Nature Gurl Vitamin Water

vit water This is one of my favorite ways to hydrate on a hot summer day. Sometimes  plain old water doesn’t quite hit the spot. This fruit infused water is all natural, with nothing artificial added so you can feel great about what you are putting in your body. What could be more natural than fresh organic fruit, loaded with vitamins and minerals, that our bodies already recognize as nourishment? Store bought vitamin waters and sports drinks are usually loaded with all kinds of crazy, unnatural ingredients, preservatives and coloring. Who even knows what all that stuff is or where it comes from. This refreshing drink is super easy and absolutely beautiful. You could use whatever fruits you like or have on hand, play around with the flavor combos and see what you like! For this version: In a mason jar I squeezed the juice from 1/2 a lime, added a handful of frozen organic berries (strawberries, raspberries and blackberries) that  I had in my freezer (but fresh fruit works great too) and a spring of mint from my  garden. Fill jar with filtered water, stir and cover. Let it sit in the fridge over night or for a few hours and enjoy!  I always eat the fruit at the bottom to make sure I get in all the yummy nutrients. What flavor combos sound good to you? vit water grass

Mango Pineapple Dressing

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This salad was sooo good I couldn’t’ help but dance as I was eating it!

It was like paradise in a bowl!

This was my fully raw lunch for the day. And I must say, I loved it. It was refreshing, delicious and completely satisfying. Full of nutrients and live enzymes, this salad is also energizing and detoxifying.

The salad greens are an organic “super greens” mix I get from BJ’s. It has baby kale, arugula, chard and spinach. I chopped it into smaller bite size pieces and chopped up 1 head of organic romaine and threw that in as well. I also added 1 diced apple and a quarter of a large avocado diced.

For the dressing I blended a very large handful of frozen organic mango  with a few chunks of frozen organic pineapple, the juice from 1 large lime and almost half an avocado, a little water just to get it going in the magic bullet and blended until smooth.

delish! mango dressing

Coconut Bites

I love to create healthy treats. I believe that the ingredients that are best for us should be the most delicious and enjoyable. We should have no reason to desire to put junk into our bodies when we discover how amazing all natural, pure ingredients can taste.

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These healthy treats are so delicious and simple to make. Made with all natural ingredients, this tasty treat is  guilt free as well as gluten free, dairy free and vegetarian. With a few small adjustments they can even be made vegan and  raw too!


To keep this recipe “clean” and natural make sure your nut butter has only 1 ingredient. And the shredded coconut is unsweetened with no added ingredients. Coconut oil is best raw and unprocessed and should have no added ingredients. Almond extract (or vanilla) should be all natural and not artificially flavored (what the heck is that any way?)  I prefer raw honey for the added nutrients. Raw honey is a natural source of minerals such as calcium, iron and potassium as well as vitamin B complex and enzymes too.  Never give raw honey to infants. For a vegan option you could try agave nectar. For the  chocolate drizzle I like Green & Black brand 70% coco. Their chocolate is organic and fair trade, they use only pure organic ingredients and the higher the coco % the less sugar and possibly dairy and other ingredients. But I realize 70% is too dark for some, and it is only a small drizzle, so you could use a lower coco % but keep in mind that is more sugar though.

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Raw Coconut Oil is a good fat. It is said to Improve metabolism, increase energy, balances hormones, help with weight loss and more
Raw Coconut Oil is a good fat. It is said to Improve metabolism, increase energy, balance hormones, help with weight loss and more!

I might be a little obsessed with pure, natural ingredients 🙂 They just make me happy. The beauty of nature and the real foods grown from the earth are like little miracles we can enjoy every day. Perfect gifts from our creative God, nourishment in all its vibrant colors, exciting flavors and aromas….Ahhh, what Eden must have been…

Shredded Coconut: all natural, nothing added


Beautiful, creamy, enzyme and nutrient packed raw honey :)
Beautiful, creamy, enzyme and nutrient packed raw honey 🙂
I used Trader Joe's Peanut Butter. Only ingredient: Peanuts <3 Yay!
I used Trader Joe’s Peanut Butter. Only ingredient: Peanuts ❤


arrange on a single layer and refrigerate to set


Makes 12-14 1 inch  bites

1 cup of unsweetened shredded coconut, plus extra for coating

1 Tablespoon of  raw honey or agave

2 Tablespoons coconut oil

2 Tablespoons peanut butter (or try almond and other natural nut butters!)

3/4 teaspoon Almond Extract (you can substitute vanilla)

pinch of sea salt

A few chunks Dark Chocolate ( I used Green & Black Organic  70% Dark Coco)

In a large bowl, combine all ingredients except the chocolate and extra coconut shreds. Mix with a hand held mixer just until combined.

Roll into 1 inch balls and roll in  shredded coconut.

Melt the chocolate and drizzle over the coconut bites

Place on a platter in a single layer and refrigerate for 1 hour to set or in freezer for 20 minutes. Store in an airtight container in the fridge.


coconut bites

Tomato Basil Angel Hair Pasta (gluten free!)

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It is just amazing to me that spaghetti can be picked from the earth! Spaghetti squash is very easy to cook and you can find it year round in most markets. The best time to buy it (for both price and freshness) is when it is in season in your area.  I like to bake it the day I buy it and store it in the fridge in an airtight container for up to 3 days, that way it is ready to throw together on a busy weeknight and can have a delicious, healthy and nutritious dinner ready in minutes. I often double the recipe so I have healthy leftovers available in the fridge.

This recipe is delicious and I do prefer it with fresh tomatoes, but since it is winter here and the tomatoes at the market have zero flavor, I tried it with organic diced canned tomatoes and it came out great.

I love trader joe’s and eden organics for canned products. I find that they have all natural ingredients with no additives and do not use a chemical lining in their cans like most other companies. I did find some organic options at my local Shoprite

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I love the addition of beans to this recipe to boost the protein in this one dish meal.

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The layering in this baked dish makes it feel like a comfort food and just a little cheese helps hold it all together.

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To bake the spaghetti squash you can cook it whole or in halves. I like to cook it whole because it is easier to cut after it has been cooked. But it maybe easier to remove seeds and pulp without taking out to much of the squash before cooking. Whatever works best for you.

To cook it whole, preheat oven to 375 degrees F

Next pierce the skin of the spaghetti squash several times on all sides, you may need to use a sharp knife for this.

Place the squash in a foil lined baking pan and cook for 40-60 minutes or until it has softened so that you can easily pierce the squash.

Let cool for 15-20 minutes or until cool enough to touch.

Cut squash in half and remove the seeds and pulp but be careful not to remove the stringy flesh from the sides.

At this point you can put the cooked spaghetti squash in an airtight container in the fridge for future use or move on to next step

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With a fork, separate the flesh of the squash by scraping the fork lengthwise into stringny, pasta looking shreds.

Ok, so here is the recipe!

  • About 3 cups cooked spaghetti squash or 1 medium
  • 2 large garden tomatoes sliced (or 1 can diced organic tomatoes, drained)
  • 1 can black beans (or beans of your choice) drained and rinsed)
  • Sea Salt
  • Fresh minced garlic or garlic powder, onion powder, basil and parsley for sprinkling over the layers
  • 5 ounces organic shredded Mexican cheese blend (trader joe’s is a great source for affordable natural ingredients)

Preheat the oven to 350 degrees Fahrenheit

Spray a 11 x9 casserole dish with olive oil

Spread about 1.5 cups of spaghetti squash on bottom

Top with a layer of tomatoes and beans. Sprinkle with sea salt, pepper and herbs

Sprinkle with 1.5 ounzes of cheese

Repeat layering ( because all squashes are different just layer until you have used all the squash)

Bake for 30 minutes uncovered



 ss layering

I like to finish with a light sprinkle of cheese and herbs for the top layer

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 It comes out of the oven smelling and looking amazing!

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Wild Berry “Nice Cream” and breaking free from unhealthy food thinking

I used to have a problem with desserts and snack foods. The problem was manly the things or ways that I thought about them. Desserts used to be “forbidden”, “bad” for me foods. And I must admit, back then the desserts or treats I consumed were not good for me, full of processed unnatural ingredients, added sugars and artificial whatever. How we think about our foods is very important. Negative thinking about what we are putting into are bodies is not healthy and it can create an unhealthy cycle of negativity, cravings that seem uncontrollable and guilt.  It wasn’t until a tried a raw food diet that the way I saw food changed for me. It was kind of a reset,  a detox and a pallet cleanse all in one. Only after I fasted from all processed and cooked foods and began eating only whole foods, raw fruits, vegetables and nuts did I start to make the connection of what is actually real food. My cravings started to change. The more nourishing, pure foods I put into my body, the more I craved those types of foods. After completely cutting out processed foods my taste buds seem to wake up. I could taste amazing flavors in vegetable and fruits like never before! I believe that the processed, artificial and over seasoned, over cooked foods  can distort our taste buds and even cause “out of control” cravings in a vicious cycle. After a time of  eating only pure, real, nutrient rich whole foods it hit me that most of what is in the supermarket, restaurants, even cafeterias and on our plates today is not real food.  I was becoming free from the Standard American Diet (S.A.D.).  Food was no longer “good” or “bad” anymore. Now it was real food, pure, natural, fresh, nourishing, “REAL FOOD ” vs  “PROCESSED CHEMICALS” to me.  I found that, for me, when I was eating only Real Food, I could eat as much as I wanted with no guilt or regret and I began to feel better and look better, excess body fat was just falling off and cravings were for fresh, juicy, nutrient rich Real Food that would give me a better completion and a clearer mind. I do not eat 100% raw today but It was such an awakening experience for me, bringing me back to what food really is; nourishment and fuel for our bodies and for our brains.  Today I incorporate lots of  raw fruits and vegetables  into my diet and try to keep the processed foods to a minimum and at least make sure they are organic with all natural ingredients. So with all that said, lets get to the recipe!

This recipe is for Wild Berry “Nice” Cream. It is delicious. I eat it for a dessert, a treat or any time. It is vegan, vegetarian, raw, clean eating. Berries are an excellent source of vitamins, minerals and antioxidants, Avacados are en excellent source of healthy fats that can help with weight control, balance hormone, beautiful hair, skin and nails.

1 Large Frozen Banana

Generous Handful of Organic frozen wild berry mix (Mine had Raspberries, Blackberries, Cherries & Strawberries)

Half an avocado

Pinch of shredded unsweetened  organic coconut

In a blender ( I used the nutribullet) combine all ingredients except shredded coconut. Add just a splash of water. Just enough so that you can blend to a nice thick ice cream or sorbet consistency, too much will make it too watery and give it more of a smoothie like consistency, you can fix by adding more frozen fruit. Serve in a bowl and top with the shredded coconut if desired. You may have to stop and stir the frozen fruit around to get it to combine depending on the strength of your blender.

I hope you enjoy this as much as I do!


The No Excuses Workout

I know we are all busy with work, kids, family, friends…..fill in whatever else. We have plenty of valid excuses for not exercising, No time, can’t afford a gym membership, don’t have any equipment, travelling, etc… Well hopefully this will help some of us out. I have put together my “No Excuses Workout” for all of us to enjoy! You can do this workout any time of day and almost anywhere. No fancy equipment is needed to do these exercises. You can customize it to be a 5min workout or do extra rounds to make it longer if you have the time. This workout is fat burning and toning. You can do this in your living room, back yard or hotel room.

Even if you only have a few minutes a day to workout, you can have results if you are consistent.  It is important not to skip to many workouts. So this is a great way to keep moving forward in you fitness goals without loosing momentum and falling far behind. It is important to keep good nutrition in mind. If you are not eating properly that will also set you back.

I suggest you do this workout before you get in the shower each morning. Just make it part of your daily routine, like brushing your teeth. You will start to see results if you are consistent and you will feel great and energized for your day!

You can do this workout every day but always rest at least 1 day each week.

Always warm up before working out. A warm up should consist of lower impact moves that warm up your entire body, it can include lighter versions of the exercises to follow.  I like to do 3-5 minutes of  marching in place (moving arms as well as legs), shoulder rolls forwards and backwards, jumping jacks, shallow  squats, jump rope, etc. Remember you don’t want to exhaust yourself in the warm up, just prepare your muscles and to prevent injury. Always include a cool down and some gentle stretching after your workout.

The Workout:

Set your timer for 5 minutes ( or 10 or 15) and complete as many rounds as possible

10 push ups

15 squats

10 knee hug crunches

Repeat the circuit until the timer goes off. Don’t stop until the time is up, keep moving.  Don’t rest between exercises, keep moving as fast as you can while maintaining proper form and alignment at all times. You can modify each exercise according to  your fitness level, for example ; squats can be done shallow and slower for beginners, and deeper/faster for intermediate and  advanced or maybe even change to a jump squat for more of a callenge . Push ups can be done on your knees if needed but try to do at least one full push up or as many as you can, this will increase your strength and ability to do more over time. If you can not do a knee hug crunch start out with regular crunches and work in knee hug crunches over time as you build up strength.

These are pretty basic exercise but I want to go over some of the details for proper form and body alignment. It is most important that we do the exercises correctly, we don’t want to waste any of our time and effort and most importantly we don’t want any injuries, its just not worth it.

Squat: Stand with feet a little wider that hip distance apart, Hinge at the hips sitting back, bend knees, back strait, do not round your back, shoulders down and back, knees over ankles and never shoot out past your toes, chest lifted and head inline with spine, return to standing pushing through your heels and squeezing glutes.

Push up: Your body should be in a strait line. Your wrist should be positioned slightly wider than shoulder width apart, in line with middle of your chest. Hands strait, not twisted at all. Your ears should be in line with your shoulders. Keep your gaze slightly out in front of you (you don’t want to look down towards  your  torso or straining your neck upwards) Keep your back flat, keep your hips and torso level and your core engaged. Do not drop your low back or hike up your hips. lower and push up in a controlled movement going through the full range of motion

Knee Hug Crunch: Lie flat on your back with arms stretched out at sides, flex at the hips and bend knees to raise the legs and torso off of the floor, bring the arms up to hug the knees, pause at the mid pint and then return back to  the start position.To make it harder try  to keep you feet from touching the ground, to make it easier let feet touch ground between reps.

Here is what each exersice is working:

Squat: glutes (butt),  legs, hips, thighs, abs, lower back:  BOOTY LIFTING, THIGH TONNING!

Push up: arms, shoulders, chest, core/abs, upper back:  RIPPED ABS AND TONNED ARMS!

Knee hug cruch: abs: SIX PACK ABS AHEAD!