Total Body Burner.

Warm up for 5 minutes to heat muscles and raise heart rate. It is mandatory to get your body ready to work.

45 seconds 8 exercises

This workout should take you about 30 minutes to complete.

Break for 15 seconds between exercises to give yourself enough time to set up.

Make sure to properly cool down, stretch, and refuel with protein,carbs and plenty of water!

Enjoy xoxo

The Bunny Hop Workout and Garden Green Smoothie

Bunny Hop Workout

1. SKLZ Hopz Vertical Jump Trainer

2.

 

3.Jump Squat: Stand with your feet hip-width apart, toes forward; lightly touch your fingers behind your ears and extend your elbows to the sides. Bend your knees, then explosively jump as high as you can. Land softly on the balls of your feet and immediately lower into your next squat.

4.

5.

                   

 

   Refuel with your Garden Green Smoothie!!

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10 oz liquid

Vegan Vanilla protein powder

2 cups Power UP Greens

1 small granny smith apple

1/2 large cucumber

dash of cinnamon

ice

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Strong Core Circuit, and I slipped (a disc)

Last Tuesday, I slipped a disc in my back.

Yes, last Tuesday, and I’m still feeling it a week later.

What Is a Slipped Disk?

Your spinal column is made of up 26 bones (vertebrae) that are cushioned by disks. The disks protect the bones by absorbing the shocks from daily activities like walking, lifting, and twisting.

Each disk has two parts—a soft, gelatinous inner portion and a tough outer ring. Injury or weakness can cause the inner portion of the disk to protrude through the outer ring. This is known as a slipped or herniated disk. This causes pain and discomfort. If the slipped disk compresses one of your spinal nerves, you may also experience numbness and pain along the affected nerve.

source

It’s painful, annoying, and the only thing that has worked for me this time, and in the past, is ibuprofen, Epsom salt baths, and sleeping on the floor with an icepack.

glamorous life.

I’ve also been drinking tons of ginger tea to help with inflammation.

Having a strong back is important. Performing bent over rows, supermans, back extensions and lat pull downs are all essential ways to keep your torso strong. However, we sometimes do not pay attention to our posture, or move the wrong way, and this can cause a disc to slip.

In my cause, I am pretty sure that a combination of crooked sitting, arched standing, and ignoring the recent tweaks that I’ve felt in my back brought me to this place of pain.

never ignore those signals. If something hurts, let it rest. It’s the only body you have.

It’s important to keep your body balanced by working both your core and back muscles, and planks are the perfect way to incorporate all of your mid section muscles at the same time.

Since it’s a show day here in Boston, try this at home core circuit that will heat up your center and keep your body strong!

strong core circuit

Remember to always sit, drive, and stand with you shoulders back, never lock your knees, and start incorporating flexibility to your daily agenda.

Just a few minutes of stretching can do wonders as a start to your day.

Take care xoxo

{Off the Coff} and {What Serves You?}

It has been over a week since I’ve given up coffee, and I can definitely feel a difference in my body, mind, and energy level.

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What started out as a “give my digestive track a rest” day, has transpired into something much more than that.

  • My stomach cramping that I experience far too often…gone.
  • Racing thoughts and indigestion…gone.
  • Crazy cravings..gone.
  • Afternoon crash…gone.

The list goes on, and as of right now, I feel way too good to turn back to the dark (black coffee) side.

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I’m not saying that this is a life long commitment… I know that I can have coffee whenever I want.

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In fact, I have an entire caddy full of K Cups in my kitchen right now, but I just don’t crave it like I used to.

The smell of a coffee shop still excites my senses, but it’s as if my body decided, for me, to off the coff and look for something different. And even though I only averaged about 2 cups a day, the results that I feel are undeniable.

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The start of my day remains the same with warm lemon water, but I now follow it with a cup of Yerba Mate Tea, and some sort of Green beverage.

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Green Smoothie.

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Kale, Spinach, Green Apple (cored),Cucumber, Lime, Ginger Root and Cold Water.

On hectic days, I often grab a Green Juice at Starbucks on my way to work, along with a Tazo Zen Green Tea, which is perfect for that extra dose of energy.

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Tazo Green Tea Blend - Zen - 1 Box (20 tea bags)

Some other choices throughout the day have been ginger tea (I grate ginger root into a cup of hot water), sparking water, water infused with cucumbers, mint, or frozen fruit, and coconut water post workout.

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Dark Chocolate Zico = THE best

My mediation practice has definitely helped me figure out what my body wants and needs, and I do not need to run on auto pilot with a cup of coffee glued to my hand.

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I’m sleeping better, my focus has improved, no more upset tummy, and I feel a sense of peace that I’ve never felt before. And I’m still killing my workouts.

Thirty and Done Workout FitGirlsMartini.com

I am not telling you to give up coffee, or any other vice that you may have. I am simply giving you my experience, and asking you to take a deeper look at all of your EVERYDAY choices.

Coffee, cigarettes, diet soda, cramming every last second of your day with work that you go to bed with your head spinning and feel an overwhelming sense of anxiety…

Does any of this serve you, or is it simply a habit?

habitaffirmations #inspiringquotes #lifequotes #crystals