Abdominal breathing slows your entire body down; your heart rate and blood pressure reduce with each controlled deep breath you take. Your aim during this technique is to focus on your diaphragm, not your chest, as you breathe. To begin, place one hand on the chest and the other on the belly. Breathe [...]
1 cup coconut milk unsweetened 2 tbsp avocado (optional) 1 cup blueberries 1 scoop vanilla pea protein 1-2 stalks of celery 1 squirt vanilla stevia Dash of cinnamon 1 tbsp of greens powder (optional) ½ Cup ice Other additions frequently: 2 tbsp Hemp hearts (fiber, protein, healthy fat) 2 tbsp Pumpkin seeds (protein, [...]
A chocolaty delight with delicious flavor coming from foods that promote serotonin and the feel good vibes for your taste buds and mind. ¼ Cup Cashews 2 Tbsp Cacao Powder or Nibs 1 Tbsp Ccoconut butter 2 Tbsp Hemp 1 Squirt Chocolate Stevia 1 squirt Vanilla or caramel liquid stevia Directions: BLEND into puree [...]
Morning time? You can add chilled coffee as a base or add 1-2 tbsp ground coffee. 1 cup almond or coconut milk 1 tablespoons almond butter 1 scoop chocolate Protein powder 1 tablespoon cocoa or cacao powder 1 tablespoon flax or chia (for fiber and consistency) 1 squirt to dash of stevia to [...]
Breakfast booster, coffee alternative or afternoon pick me up. This drink will be a new favorite of yours. Works great as a latte or in refreshing form when blended with ice. Matcha tea is a green tea powder that is high in theanine which helps balance 8 oz Almond or coconut milk 1 [...]
This exercise is used by some of the most successful people around the world to clear the negativity from their minds. Get a notebook and every day at the end of the day write down up to 3 things you are grateful for. There’s no wrong way to keep a gratitude journal, but here [...]
Monday Breakfast: Eggs or omelet Lunch: Coconut lime Curry Chickpea Stir-Fry Dinner: Broccoli and brussels with Cashews with chicken Snack: Low sugar ice cream and berries Tuesday Breakfast: Super smoothie Lunch: chicken/salmon salad with grilled veggies Use arugula and/or mixed greens as a base Dinner: Chicken+ cauliflower rice [...]
5x CrossFit Regionals Competitor and multi-gym owner Justin Fallon writes programs that help women get tone and men get shredded.
Do you like to get your grocery shopping done over the weekend?On Sundays you will receive your meal plan for the week, but we want to give you a head start so you can get your shopping done over the weekend. Every Friday you can expect to see your grocery list right here in [...]
Warm-Up: Run Warm-up include : high skips butt kickers walking lunges carioca Endurance: Run Set 1 - 8 rounds of 30sec ON, 20sec OFF, set treadmill to 12% grade or steep grade Rest 3 minutes Set 2 - repeat 8 rounds with a weight vest or sandbag *All out efforts *Start with a pace and [...]
Warm-Up: :30 Sec dead hang from pull-up bar 200 Meter run Box step up 5 each leg :30 Sec Handstand hold x 3 OCR Strength: Deadlift 3-3-3-3-3 Building through those 5 sets to a 3 rep max OCR WOD: For time 400 Meter run 16 Pistols total alternating legs 12 Handstand Push-ups (HSPU) x 3 [...]
Warm-Up Run Warm-up include : high skips butt kickers walking lunges carioca Endurance: Run 800m repeats, rest 2:30 Remain consistent and keep splits within 3-5 second Short course - 6 sets Medium course - 8 sets Long course - 10 sets Cool down 10:00 Easy pace – repeat warm-up drills Add in ankle rolls 2:00 [...]
