Building a strong core doesn’t require hours in the gym or complicated equipment. In fact, the most effective ab training for women often comes from short, controlled movements performed consistently. Below is a complete, beginner-friendly guide that helps women build strength, stability, and confidence—whether they are just starting or restarting their fitness journey. 1. Why Core Strength Matters for Women A strong core supports nearly every movement you make. Beyond aesthetics, the real benefits run much deeper: • Improved posture Helps counteract the effects of sitting, driving, and daily tasks. • Reduced lower-back pain A stable core distributes load evenly and protects your spine. • Better balance & stability Critical for avoiding injury—especially during other workouts or busy day-to-day movement. • Enhanced athletic performance Whether lifting, walking, or picking up your kids, everything becomes more efficient. • Increased confidence A strong midsection helps you move and stand with more assurance. 2. Easy Ab Workouts (Beginner-Friendly) These can be completed at home, at the gym, or even during a lunch break. Aim for 2–3 rounds, resting 30–45 seconds between movements. Exercise 1: Dead Bugs Reps: 10 each side Dead bugs train deep core muscles without stressing the lower back. Keep your spine glued to the floor and move slowly. Exercise 2: Glute Bridge March Reps: 20 total Glute-driven core work improves hip stability, reduces back strain, and tightens your lower abdominals. Exercise 3: Modified Side Plank Reps: 20–30 seconds each side Side planks target obliques, strengthen lateral stabilizers, and build overall trunk integrity. Exercise 4: Heel Taps Reps: 20 total A gentle movement that isolates the lower abs while reinforcing pelvic control. Exercise 5: Bird Dogs Reps: 10 each side Perfect for beginners, bird dogs improve balance, posture, and spinal alignment while targeting the deeper core. 3. Recommended Weekly Routine Beginner: 2 sessions per week

Just wrapped up reading One Minute for Yourself by Spencer Johnson (co-author of The One Minute Manager and Who Moved My Cheese?). I got it for free with credit at my favorite used book store. It's a quick, simple read, but the core message is a total mindset shift: taking just one minute a day for intentional self-care and self-reflection can dramatically improve your entire life. In a world that constantly demands our attention, this book is a necessary anchor back to ourselves. Rootedness isn't just about being in nature; it's about being present and connected to your own needs. Here are my main takeaways: - You must take care of yourself first. It sounds selfish, but it's essential. You can't pour from an empty cup. Johnson emphasizes that finding personal fulfillment is the first step to genuinely helping others. - Life is lived minute by minute. Instead of feeling overwhelmed by huge chunks of time, focus on the small, intentional moments you can carve out daily. Small, consistent steps lead to lasting change. - Self-love and self-sufficiency are non-negotiable. The book suggests that to be truly happy and balanced, we must first achieve a solid sense of self-love and not rely entirely on external validation. - The "one minute" reduces stress. This tiny pause helps bring a sense of peace and balance, making you more effective at work and at home. It's a simple hack for a busy life. - Bringing out the best in yourself is an active process. It’s not just about waiting for things to get better; it's about using that one minute to actively decide how to respond to situations and proactively manage your life. The main principle I'm integrating into my own routine is the idea that if you once gain time for thought, you will more easily command yourself and your reactions. Check out the book to dive deeper into these simple yet powerful ideas at my Amazon store https://amzn.to/3KRCp53 I've already started implementing my 60-second self-check-ins.

I had a lot of creamed corn leftover so I decided to make Corn Fritters for breakfast! I might make some Creamy Corn Soup as well later. It's a corny kinda day 😁 Ingredients: • 2 cups leftover creamed corn • 1 cup all-purpose flour • 1 teaspoon baking powder • 2 large eggs • 1/2 teaspoon salt • 1/4 teaspoon black pepper • 2 tablespoons finely chopped onion (optional) • Vegetable oil for frying (better even, evoo or avocado oil) Instructions: • In a large bowl, combine creamed corn, flour, baking powder, eggs, salt, pepper, and onion. • Heat 1/4 inch of vegetable oil in a skillet over medium heat. • Drop batter by heaping tablespoonfuls into hot oil. Flatten slightly with the back of a spoon. • Cook 2-3 minutes per side until golden brown and cooked through. • Drain on paper towels and serve hot with hot sauce, or maple syrup.

At Purely Rooted, we believe wellness is not just a destination—it’s a journey best taken together. Our mission is to cultivate a safe, inclusive, and uplifting parental community that empowers families to transform their lives through weight loss, invigorating workouts, and embracing a non-toxic, holistic lifestyle all while having the option to earn as you learn⭐ Here, you’ll find more than just guidance—you’ll find a family. We are rooted in cooperation, fueled by encouragement, and strengthened by the collective wisdom of our members. Purely Rooted is a judgment-free zone where everyone’s unique path is respected and celebrated, because we know real progress thrives in an environment of support and understanding.😍 We are committed to fostering open communication, sharing ideas, and learning from one another. Whether it’s discovering the perfect workout, swapping healthy recipes, or making small, sustainable changes to reduce toxins in your life, every step forward is a shared victory.💯 Together, we are building something powerful: a vibrant, connected community of parents rooted in balance, health, and financial stability. At Purely Rooted, you don’t just meet goals—you redefine what’s possible. Come as you are, grow at your own pace, and stay for the support that lasts a lifetime.😃 🌿Be inspired. Be empowered. Be purely rooted.🌿

The whole country accidentally turns into its best self for about five days straight this week. Gratitude Week game plan (one tiny thing each day so it sticks without feeling cheesy): - Sunday (today): Text one person you don’t thank often enough. Just “Thinking about you and really grateful you’re in my life.” Takes 12 seconds, makes their whole week. - Monday: Write down 3 specific things from the past year that would’ve wrecked you if they hadn’t happened. (Keep the note in your phone; reread it when December gets rough.) - Tuesday: Thank someone who can’t do anything for you, cashier, janitor, mail carrier, random dude holding the door. Say their name if you catch it. - Wednesday: Cook or prep one dish for Thursday and play your favorite music loud. Gratitude tastes better with good playlists. - Thanksgiving Thursday: Phone-off, shoes-off rule for at least two hours. Eat slowly, tell at least one person at the table why you’re glad they exist. - Friday: Instead of shopping, send one voice note to a far-away friend or family member telling them a specific memory you love about them. - Saturday: Walk outside (even if it’s freezing) for ten minutes and just notice you’re alive. That’s it. You got this! Happy gratitude week! 🙏