3 sets of wall holds for as long as you can this works out what most women call "the pouch" or your lower abdominals

Couch to 5K Running

Black Bean Salad with Corn, Red Peppers, Avocado & Lime-Cilantro Vinaigrette

Servings: 6-8

Total Time: 30 Minutes

Ingredients

• 2 15-ounce cans black beans, rinsed and drained
• 3 ears fresh cooked corn, kernels cut off the cob
• 2 red bell peppers, diced
• 2 cloves garlic, minced
• 2 tablespoons minced shallots, from one medium shallot
• 2 teaspoons salt
• 1/4 teaspoon cayenne pepper
• 2 tablespoons sugar
• 9 tablespoons extra virgin olive oil, best quality such as Colavita
• 1 teaspoon lime zest (be sure to zest limes before juicing them)
• 6 tablespoons fresh lime juice
• 1/2 cup chopped fresh cilantro, plus more for garnish
• 2 Hass avocados, chopped

Instructions

1. Combine all ingredients except for avocados in a large bowl and mix well. Cover and chill for a few hours or overnight. Right before serving, add avocados and mix gently, being careful not to mash avocados. Garnish with a more chopped cilantro if desired. Serve at room temperature.

Orange Creamsicle Smoothie

And doing lots of slurping.

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Orange Push-Up Smoothie (Vegan, Gluten Free)

1 can orange juice concentrate, slightly thawed

1 cup milk (half and half, cream, nut milk, soy milk)

1/2 cup sugar, or to taste (you can reduce the sugar or use an alternate sugar substitute such as stevia but it won’t taste as close to classic Orange Push-Ups. Many people use much more than 1/2 cup, myself included. I used about 1 cup in my version)

1/2 teaspoon vanilla extract

2 cups ice, or to taste

Combine all ingredients, except ice, in a large blender or Vita-Mix and blend until smooth and creamy, taking care the sugar has dissolved and is well incorporated.  If desired, add a splash more water or more milk.  Add the ice and blend until smooth.

Makes approximately three eight-ounce portions.

Avocado and Grilled Corn Salad with Cilantro Vinaigrette

Avocado and Grilled Corn Salad with Cilantro Vinaigrette

Serves 4

5 Ears Corn, husk removed, brush with olive oil and grilled, remove corn with sharp knife
2 Avocado’s, diced and sprinkled with lemon juice to prevent browning
2 C. Tomatoes, red and yellow cherry variety or equivalent
1 Small red onion, finely diced
¾ C. Feta, crumbled
1 ½ C. English cucumber, skin on and chopped small dice

Add to a large bowl and refrigerate until ready to use.

Cilantro Vinaigrette

6 T. Olive oil

2 T. Sherry vinegar
1 t. Garlic powder
2 T. Fresh cilantro, minced
½ t. Salt
10 Grinds of fresh ground pepper

Add all of the above ingredients in a small glass jar with a lid. Shake really well. Taste and adjust seasoning and ratios of oil and vinegar as you desire.

When ready to serve salad, add the dressing and gently toss.

Veggie Tacos with Queso Fresco

Veggie Tacos with Queso Fresco makes 8 to 10 tacos

• 1 white potato, chopped
• 1 red bell pepper, chopped
• 1/2 yellow onion, diced
• 1 clove garlic, minced
• 1 tablespoon canola or grapeseed oil
• 1 zucchini, chopped
• 1 yellow/summer squash , chopped
• 1/2 cup sweet corn kernels
• 1 cup black beans, drained (if using a can of beans rinse before use)
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/2 teaspoon salt
• 1/4 teaspoon dried oregano
• 8 to 10 corn tortillas
• 4 ounces queso fresco, crumbled*
• chopped cilantro for garnish
• lime wedges

* Queso fresco is a Mexican farmers style cheese. I find it at my local grocery store but I live in Texas where queso fresco is popular. It can also be found at specialty markets.

Heat oil in a large skillet over medium heat. Place potato, onion, red bell pepper, and garlic in the skillet and saute until the potatoes are browned and al dente, about 8 to 10 minutes.

Once the potatoes are browned, add squash, zucchini, corn, beans, chili powder, salt, and cumin to the pan. Stir to combine and saute for 5 minutes until the squash and zucchini are tender. While the vegetables are cooking place the tortillas a few at a time on a griddle or skillet and warm until the tortillas are soft and ready to serve.

To serve, place two large spoonfuls of the sauteed vegetables on a corn tortilla. Top with a large pinch of queso fresco, a squeeze of lime, and cilantro. A few drops of a hot sauce like Piquin or Chalula is always acceptable.