This is a full body hitt and sculpt workout that kicked my butt.
Interval workout, set timer 50-10, 3 sets
burpee pushup kickout
spider scorpion pushup
2 jump lunges , jump squat
butt lift knee in
dive bomber with frogger
1 legged squat into warrior
up and down into tuck jump
tabletop ext
supergirl plank with fly
plank hop pushup
As a vegetarian/vegan this is generally what i eat every week. It is always quinoa with some sort of peas/beans and a vegetable. I hate to cook so this is basically what i can handle :-). I have tried loads of recipes and they have ended up in the bin. Needless to say I basically stick with what I know.
quinoa, lentiils,string beans with mushrooms and roasted cauliflower
This recipe was so easy and also so delicious.
Ingredients
1 cup red lentils
1 onion
1 garlic clove
1 tsp tumeric
salt and pepper to taste
Instructions
saute onion and garlic until tender
add rest of ingredients and enough water to cover lentils
cook until lentils are tender
I used an immersion blender but you can also use a normal blender
blend until smooth
vegan, gluten free and yummy
This is a total upper body workout, with some cardio in between. Intense.
8 exercises
4 burpee box jump inbetween each exercise
1.Seated shoulder press
2.Skull crusher
3.Close grip press
4.Chest flyes
5.Trx rev flyes
6.Trx pullup, elbows out
7.Trx pullup, elbows in
8.Alt bicep curls
Lets blast those legs and butt today. This workout is awesome, I have to say my butt was on fire the next day. Enjoy
10 exercises
30’s cardio inbetween each exercise – skipping, high knees, jumping jacks, stair runs….
With these exercises you can choose to use weights or not, still very much effective
1.Deficit lunge left – 10
2.1 legged deadlift left – 10
3.Deficit lunge right – 10
4.1 legged deadlift – 10
5.Jack jump squats – 20
6.DB squats – 20
7.Step up kick left – 10
8.Bulgarian split squat left – 10
9.Step up kick right – 10
10. Bulgarian split squat right – 10
4 Exercises
12 rds
50’s work 10’s rest
1. Sandbag overhead lunges
2.Plank jumps
3.Sandbag candlesticks
4.Froggers
Recipe
2 cups almond flour
3/4 tsp sea salt
2 tbsp herbes de provence
1 tbsp olive oil
2 tbsp water
Instructions
1. preheat oven to 350 degrees
2. mix almond flour and herbs together
3. In another bowl mix the olive oil and water
4. Stir wet ingredients into dry and mix thoroughly. roll dough into ball and press between to pieces of parchment paper to desired thickness
5. Remove top of parchment paper
6. Transfer to baking sheet
7. cut dough into desired shape and size
8. bake for 9-11 min, until lightly golden
9. Let cool for 20 min..
Enjoy
note: Dont buy almond flour it is very expensive. Get raw almonds and blend into flour form with high speed bender.
Gluten free crackers
Recipe and Instructions
ingredients
Roasted almonds / peanuts (you dont have to roast but roasting releases the oils and flavours)
pinch of salt
Instructions
Put nuts into food processor and just have patience
note: Almonds take alot longer than peanuts to process . Every few min stop and scrap down sides.
Homemade Peanut Butter
Homemade Almond Butter
Recipe
1 15oz can back beans(rinsed and drained)
2 large flax eggs(2.5 tbsp flaxseed meal + 6 tbsp water, mix and let sit for 5 min)
3 tbsp coconut oil
3/4 cup cacao or cocoa powder
1/4 tsp sea salt
1 tsp vanilla extract
1 1/2 tsp baking powder
1/2 cup raw sugar(or any sweetener you desire)
Instructions
1. Preheat oven to 350 degrees
2. lightly grease a muffin pan
3. prepare flax egg and let sit for about 5 min
4. Put all remaining ingredients into food processor
5. add flax egg
6. evenly distribute into muffin pan
7. bake for about 20-26 min
8. Let cool for 30 min and enjoy.
This is a ball of goodness. For all those chocolate fanatics this will satisfy you. Vegan, gluten free and sugar free.
Recipe
1 cup dates
1 cup almonds
1/4 cup cacao or cocoa powder
1 tsp vanilla extract
1/4 tsp salt
Instructions
1.Put all ingredients into food process
2. Pulse until mixture is the consistency of sand.
3. Roll into balls and refrigerate for an hour or so.
Enjoy, try not to eat all in one day 🙂
Chocolatey deliciousness