Fit Friday Week 26

Fit Friday Week 26

Week 26

Warm-up and cool down for 5-10 minutes each

Tabata 2 minutes rest between tabatas

  1. KB swings VS goblet squats
  2. Side Plank dips L VS R
  3. Triceps Dips VS plank to push up

Complete 5 Rounds in the best time possible

10 Bent over rows

20 Box Jumps / Step-Ups

30 Shoulder taps (in plank position) (1-2)

100 M High Skips

For a complete list of instructions on how to perform these exercises download the Technique Manual that my friend Alicia graciously put together.

With Love and Simple Solutions,

Blueberry Coconut Popsicles (servings 8)

Blueberry Coconut Popsicles (servings 8)

Ingredients:

  • 1½ cups coconut milk
  • 2 tbsp maple syrup 
  • 1 tsp vanilla extract
  • 1 cup blueberries (fresh or frozen)

Directions:

Mix the coconut milk, maple syrup and vanilla in a blender until smooth.

Add the blueberries and pulse until they’ve’ been “smashed” but not completely blended.

Pour the mixture into popsicle molds and freeze for at least 5 hours or overnight.

(Credit: http://wallflowerkitchen.com/coconut-blueberry-smash-pops/)

With Love and Simple Solutions,

Wild Orange Spotlight Oil

Wild Orange Spotlight Oil

Wild Orange is a doTERRA favorite for its fresh, invigorating aroma. It also has a variety of uses from aiding the digestive system to energizing the mind and body. Part of its appeal is thanks to its chemical makeup—Wild Orange has a high amount of monoterpenes, which gives the oil purifying and stimulating qualities that can help enhance immunity. The orange rind is also full of antioxidants that help maintain overall health.

How to Use:

  • Place three drops in your sink or bathtub drain and allow the oil to evaporate before turning on the water.
  • When you lack energy in the afternoon, diffuse Wild Orange to increase your alertness and lift your mood.
  • Make a tea with a few drops of oil in warm water and drink to support the immune system.*
  • For an invigorating shower, add a few drops of essential oil to a body wash.

Key Benefits

  • Lifts mood and energizes body and mind
  • Aids in digestion*
  • Supports the immune system*
  • Freshens a room and purifies the air

FUN FACTS

Oranges have been grown since ancient times and originated in Southeast Asia. Orange trees are a symbol of love and marriage in many cultures.

Recipe

Oil Tip

Roller

With Love and Simple Solutions,

Don’t let Your Portion be Your Poison!

Don’t let Your Portion be Your Poison!

Portion control is one of the BIGGEST contributing factors when it comes to reaching your goals.  Too much of anything is not a good thing.  

Watching your portion size can absolutely mean the difference between success and failure in any weight loss or fitness journey.

It’s a lot easier than you think!  A lot of it comes down to what’s right in front of you when you sit down to eat!  

Researchers in Australia studied 100 adults in a portion control study.  After educating the participants on “eating slowly” and eating only until they were full, the researchers gave one group a 600-gram portion of macaroni and tomato sauce and the other group 350 grams of the exact same meal.

“Overall, the large-portion participants ate 34 percent more food than those given the smaller helping.”

This goes to show that even if you’re educated and know how to eat slowly, most people will eat what’s right in front of them!  So the key here is to be mindful of what you put on your plate.  

Check out these tips for portion control…

  1. Be mindful of what the actual serving sizes are for what you’re eating
  2. Measure and weigh your food until you have a solid idea of what a true portion looks like
  3. Use a smaller plate for your food or put less on a larger plate!
  4. Practice eating slowly and listening to your body
  5. Eat until you’re about 80% full

Follow this link for help with the portion control and size guide

Your challenge this week is to pay close attention to your portion sizes and to focus on eating a little bit slower!

Are you up for the challenge this week!?  Let me know in a comment below with your commitment!

With Love and Simple Solutions,

Fit Friday Week 25

Fit Friday Week 25

Week 25

Warm-up and cool down for 5-10 minutes each

800 meter jog

3 Rounds / rest 90 sec between rounds
50 M Bear Crawl

40 Flutter Kicks

30 Jump Lunges (1-2)

20 Star Jumps

10 Inchworms

For a complete list of instructions on how to perform these exercises download the Technique Manual that my friend Alicia graciously put together.

With Love and Simple Solutions,