Hey guys, try this healthy and refreshing blueberry cranberry smoothie that uses low fat yogurt!

Ingredients:

• ½ cup frozen cranberries
• 1 cup low-fat plain kefir

Directions:

1. Combine banana, blueberries, cranberries and kefir in a blender. Puree until smooth.

Hi everyone, it's coach Crystal, and welcome to the get the crystallized show, also known as coffee talk with coach crystal. And as you can see I have a beautiful guest today and so um I have lily here, we're gonna do a little interview. She is one of our inner circle members. She is enrolled in the r3volvelife method and I wanted to bring her on because um we have one more day left where you have the opportunity to book a discovery call with me and doors close um Saturday at midnight and then we don't reopen our doors until closer to the summer and when we do remember, member fee does go up.

So I wanted to get lily on. She is awesome. Um, some of you may have seen her testimonial throughout the whoop and so she's just a few months ahead of you ladies. So I wanted to invite her on and share her story and I put in the topic there because it's interesting and I'm sure you'll share a little bit about that lily where she has been eating more and has lost weight.

That's why the topic is...

Hey guys, during thanksgiving we always eat seasonal foods only during dinner time, however what happened to enjoying a nice thanksgiving breakfast? Here's a thanksgiving twist on pancakes that will start off your holiday season just right!

Ingredients:

• 3/4 cup rolled oats (60g)
• 1 cup whole wheat flour (or all-purpose or Bob’s gluten-free) (125g)
• (CCK Note: Vitamix’s recipe does not call for this, but I’d recommend adding a pinch stevia or 2 tbsp sugar of choice)
• 2 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp salt
• 1 1/2 cups milk of choice (360ml)
• 1/4 cup dried cranberries (30g)
• 2 tbsp raw sunflower seeds (15g)

Directions:

Combine the first 5 ingredients in a mixing bowl, and stir. (A trick for even fluffier pancakes: combine the first 5 ingredients in a Vitamix or blender instead of a mixing bowl, and blend for 20 seconds.) Stir in remaining ingredients to form a pancake batter. While waiting 5-10 minutes for the batter to set, lightly grease a medium skillet....

Have two of my coaches here who once upon a time were members as well and I want to invite them to share their story because they were exactly where you were with and they know that it's scary but they jumped and so without further ado, you may recognize these two faces. I'd like to bring on coach Janae and coach Nicole.

Hi ladies, how are you? Good kids. So high. Um, I would love for each of you and I will start with you jenny to share. Um, you know what, where were you before you joined R3 where was your health? Where was your mindset before becoming an R3 member? Because you have to keep in mind ladies that before these who became coaches, they were members first.

So they know exactly how you guys have been feeling and the frustration that you've been feeling. So I'll start with you, Janae. What was your mindset? Um and I think I froze. Oh yeah, you are but at least you're smiling because sometimes freer and it's like an ugly face.

Did it happen? No no no you're smiling. It's a...

Hey guys, are you tired of the same old pumpkin pie at every thanksgiving dinner. Try this healthy dessert that doesn't use pumpkin at your next dinner.

Ingredients:

• 1/2 cup zucchini, shredded very finely (I used a food processor) (120g)
• 1 cup almond butter OR allergy-friendly sub
• 1 tsp pure vanilla extract
• 1 1/2 tsp baking soda
• 1/8 tsp salt
• 1/4 cup + 2 tbsp flour (I had success with spelt, white, sorghum, almond, and ww pastry)
• 2/3 cup granulated sugar of choice or xylitol
• 1/4 cup or more chocolate chips

Directions:

Zucchini Bars Recipe: Preheat the oven to 350 F. Grease an 8-inch square baking pan and set aside. In a medium bowl, gently heat the nut butter if it is not already stir-able, then stir in the zucchini and vanilla. Set aside. In a separate mixing bowl, stir together the flour, salt, baking soda, sugar of choice, and chocolate chips. Pour dry ingredients into wet and keep stirring—it may seem dry at first, so be sure to break up the nut butter and stop...

Okay, here we are. Welcome welcome welcome everyone to a very special edition of the coffee talk with coach Crystal. As you can see, I have 3 beautiful guests with me this afternoon. I've got Nicole, Grey, and Hoda who I will be interviewing you and um interviewing and there will be sharing their stories of how they moved from whoop to the R3 inner circle now for those of you who are brand new to me um I know that there's a handful of ladies that just joined ladies get fit with R3, let me introduce myself.

My name is coach crystal. I am the owner of ladies, get fit with R3, the CEO of R3 evolution, and the creator of the R3VOLVELIFE METHOD, which is the number one mind-body transformation and personal growth coaching program. And these girls are right now in our program reaping amazing results.

So without further ado, I would love to yeah, Nicole’s like yeah, welcome to the gun show. Hello, I would love to introduce you guys to my stunning guests. Um, we'll start with grey if...

Hey guys, I don't know about you but pecan pie is way to sweet and full of sugar. While it is a good treat to have during thanksgiving, it has way too much sugar in it making it very unhealthy. Here is a healthy recipe for pecan pie that doesn't have as much sugar but the same great taste.

Ingredients:

• 1 cup raw pecans, plus extras for garnish
• 2 tsp pure vanilla extract
• 1/4 tsp salt
• 2 tsp cornstarch or arrowroot
• 1/2 cup pure maple syrup, honey, or agave
• pinch uncut stevia OR 1 tbsp sugar 
• 12.3 oz silken-firm tofu OR raw cashew butter
• 2 tbsp molasses (can sub additional maple syrup)
• 2 tbsp cocoa powder

Directions:

Blend all ingredients, except pecans, in a food processor until very smooth. Then add the pecans and pulse a few times until they’re chopped. Pour into a prepared pie crust, and top with additional pecans if desired. Bake in a preheated oven at 350 degrees, for 45 minutes. If you serve the pie immediately, it’ll be very gooey (not necessarily a bad...

Hi guys, my name is Daphne, I'm a member of the R3 feet farm, today is my birthday, so I did that reform so excited uh that it happened in this season where I get this opportunity to work on myself. So before I joined R3, I always felt like I was too busy for life, you know, uh my day would be, would, would revolve around work, ah and I felt like I didn't have enough time for anything else really like I was too busy back to back, I would get home at night and just too exhausted and I would just drop, you know, just, I wanted to rest, so reward myself.

I feel like I worked too hard during the day, so I look for sugar, look for cubs, and I was on this roller coaster that was not ending. So working out was not a priority to health-wise when I joined. I really, wanted to lose around 44 lbs because I felt like I was 40 for around 44 lbs overweight.

And um and so far I've lost 13 lbs. I feel better. I feel better. I fit into my clothes better. I think today I will address what I've not...

Hey guys, want to try a new twist on mashed potatoes? If you are tired of the same old mashed potatoes and the unnecessary carbs, try this mashed cauliflower recipe.

Ingredients:

Like our food can mimic what our body trying to naturally produce. Uh, the wheat we talked a little bit about melatonin last time. Yes and also Sarah toning inhibited as uptakes. So if you're talking like an ss ri it's coming in and stopping that normal hormone production.

Um, I remember one time a doctor had given me like said well hey do you want this? And I feel like you know overprescribe sometimes but I was like okay if it's gonna make me feel better and I think three months later I was like no way. Like I didn't realize how much it was going to affect my hormones. I knew I could get out and exercise.

I could change my diet. I could change my mindset. There were just so many things that we can naturally do to help that natural body process. Um with the estrogen p. C. O. S. And also with the fibroids your environment, your chemical environment is so important to pay attention to.

So not only on the food that we eat, we have these chemicals coming in because of the sprays that...