Cardio Blast

Cardio Blast- 30 minute at home no equipment

100 Each

Jumping Jacks
High Knees
Butt Kicks
Vertical Leaps
In and Out Squats
Jump Lunge
Side to Side Lunge

50 Each

Push-ups
Pike Planks
Up and Downs (Knees)
Frog Leaps

25 Each

Burpees
Star Jacks

Can I make it through? 22 days vegan Challenge

Well we all know I love a challenge.  Most people shy away from these eating or exercising challenges for fear of failure.  Well I am taking on this 22 day vegan challenge and will share some of my ideas on what and how to eat and some simple and quick recipes that don't taste at all "vegan" like....Whatever that means.


Go To Dishes:

-Stir fries
-Soups
-Overnight Oats
-Smoothies

Favorite Dishes

Pre-Made
Vegan mock chicken salad (Whole Foods)
Vegan pop corn
Raw Oats (Big Squeezy)

Home-Made

Sweet Potato casserole- bake sweet potato. Place in blender and blend with almond milk, pecans, vanilla extract, and cinnamon. Place oven on 350 degrees. Place sweet potato mixture in pan and add some crumbled pecans on top.

Stir fry- asparagus, broccoli, red bell pepper, purple onion, yellow squash, place EVOO in a skillet, toss veggies with lemon juice, sea salt, black pepper, garlic powder, and onion powder. Cook in skillet on medium for 15 minutes... NO MUSHY VEGGIES!

SW Spicy Soup- 4 cups of dry SW soup mix (Whole Foods), one onion. In a crock pot add 1 diced onion, dry mix, and 8 cups of water or vegetable stock.  Cook overnight! EASY!

Chug-A-Lug

Hey guys are you getting enough water???

Here is a simple formula for water intake
Body weight divided by 2= oz of water you need
If you workout add 24oz of water to that number

For example

140lb woman should drink 70 oz of water daily.  If this 140lb woman work out she should drink 94oz of water.

Rise and Shine

When you wake up in the morning immediately drink 12-20 oz of water.

Before you leave the house drink another 12-20 oz of water.

 

That's 24-40oz already down for the day.

Night time warning!!!

Please don't drink after 9pm unless you work the night shift or you don't mind waking during the night to go potty!