Hey guys!

Here's a quick 12 minute workout you can do at a park! 

And of course, make sure you don't hog the swings...let the kids have a turn too;)

Workout Breakdown:

Warm up: Stairs (10x)

1. Split Legged Lunge
2. Push Ups
3. Jump Squats
4. Chin Ups
5. Alternating Step Ups
6. Dips
7. Bench Jumps
8. Pull Ups
9. Tricep Push Downs
10. Hanging Leg Raises
11. In & Out's
12. Forward & Back Plank

Complete each exercise for 1 minute and move on to the next!  Make sure to cool down and stretch after your workout;)

Want more free workouts?

Click here: FREE WORKOUTS

Happy Training Fit Fam:)

Coach Crystal

Owner, R3VOLVELIFE Coaching & Weight Loss Studio

[email protected]

416.877.0361

Known as Keto or Low-Carb diet, it is a diet that forces your body to convert your fat into energy. You do by starving your body of carbohydrates, rather than calories. A normal body, one not on the keto diet, generally uses glucose as its energy source as the glucose molecule is the easiest to convert into energy. Therefore, in depriving your body of glucose, the body is put into a state of ketosis. This state is the body’s natural reaction to low food intake, where it substitutes the lack of glucose with fat.

The benefits of a ketogenic diet are numerous, and therefore benefit most genders and ages. They include: Weight loss; burns body fats to be used as an energy source, Controls blood sugar; foods that a ketogenic diet calls for, are generally low in sugar and, Better mental focus; the state of ketosis produces ketones which provide fuel for the brain. And these are just a few of the multitude of benefits the ketogenic diet provides.

Author: Minimalist Baker

Recipe type: Side, Salad

Cuisine: Vegan, Gluten-Free

Serves: 4-5

Prep time: 20 mins

Total time: 20 mins

VEGGIES

·         1/2 cup (52 g) thinly sliced cucumber

·         1/2 cup (75 g) cherry tomatoes, thinly sliced

·         1/4 (20 g) red onion, thinly sliced

·         1 Tbsp (15 ml) olive or avocado oil

·         2 tsp apple cider vinegar

·         Healthy pinch each sea salt + black pepper

DRESSING

·         3 Tbsp (45 ml) lime juice

·         1 Tbsp (15 ml) maple syrup

·         Pinch sea salt

...

It's all about the 80/20 rule...eat clean 80% of the time and have a "treat" 20% of the time.  

I consider the following occasions deserving of a treat:

• Birthday
• Anniversary
• Christmas
• New Year's Celebration
• Wedding
• ....and of course THANKSGIVING!

BUT!!!! 

The trick is to not feel bloated after having your "treat" (a.k.a. "cheat meal"). 

Here are 3 Simple Fit Tips to Avoid Feeling Bloated After Eating Thanksgiving Dinner:

[1.]  Drink 2 glasses of water before your meal.  This will make you feel "full".  You'll only have enough room for a taste of your "treat" without binging and feeling "stuffed" afterwards.

[2.]  Take 20 minutes to consume your meal.  We tend to "scarf" down our food, especially when there's a treat involved.  Chew your food well.  Place your utensils down from time to time and have good conversation with your family & friends to avoid over-eating and going for "seconds" when you and I both know you...

1. Discipline is the bridge between goals and accomplishment. -Jim Rohn

2. Insanity: doing the same thing over and over again and expecting different results. -Albert Einstein

3. Whatever the mind of man can conceive and believe, it can achieve. -Napoleon Hill

4. I attribute my success to this: I never gave or took any excuse. -Florence Nightingale

5. The most difficult thing is the decision to act, the rest is merely tenacity. -Amelia Earhart

These five quotes speak of the importance of doing what needs to be done. Meeting your goals requires consistent focus despite what life throws at you.

We at R3VOLVELife wish you good luck!

Yoga is the eastern religion’s practice of mastering strength, awareness & harmony of the mind & body. Crossing over to western culture around the 1980’s, yoga became a trending form of physical exercise & relaxation. Its techniques help many medical problems such as arthritis, headaches, lowers blood pressure, and reduces insomnia. The benefits of yoga therefore include increased flexibility, increased muscle strength and tone, improved respiration and energy, maintaining a balanced metabolism, weight reduction, & cardio and circulatory health. Aside from these benefits, yoga also provides extensive benefits to one’s mental health. Specifically, it is a means of stress management & sharpens one’s concentration. In turn in reduces side-effects of stress including neck pain, sleeping problems, headaches, drug abuse & an inability to concentrate. All-in-all the practice of yoga is a great source of daily exercise, whilst treating the...

Do you recognize yourself in the following description? Devoted to living a healthier lifestyle, you eat well, focusing on protein and vegetables. Your workout consistently. Overall, you’ve been maintaining a healthy lifestyle for a long period of time. Yet, there are little to no results, and your efforts seem hopeless.

Most people, wanting to fit into their old jeans, resort to the following plan: Eat less, move more. Through this process however, one forgets a crucial component: Sleep. “Sleep has its fingers in everything from mood to mental capacity to physical well-being” -Dr. W. Christopher Winter, Ph.D., president of Charlottesville Neurology and Sleep Medicine. Sleep, (or moreover, lack thereof), can have countless health ramifications. These ramifications in turn may affect, your capacity to exercise regardless of your willingness to, and your body’s cravings for unhealthy foods.

 Although your motivation is high, you may not be physically able...

At R3VOLVELife, mindset plays a huge part in what we teach. We believe that once one is committed to the right mindset, their chances of achieving their goals become twice as likely. A few tips from empowering women is a great place to begin.

Learn from Failure

            A successful woman isn’t derailed by setbacks. Rather she is open to them, and sees them as teachable moments that allow for growth and improvement. She analyses her mistakes, so that she is prepared for the next time life challenges her. Most importantly, she never lets it stop her from achieving her goals.

“Failure happens all the time. What makes you better is how you react to it” -Mia Hamm (professional soccer player, Olympic gold medalist, two-time FIFA Woman’s World Cup champion)

Be Open to Change

            Change, for anyone in general can be daunting. It is...

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 minutes

Author: Lee Hersh

Ingredients

·         3 large red peppers (or any color!)

·         1/2 lb. ground pork

·         3 tablespoons olive oil

·         1/2 cup shallot, finely minced

·         1 cup red potatoes, finely diced

·         1 cup sweet potato, finely diced

·         salt and pepper, to taste

·         1 tablespoon minced garlic

·         1 tablespoon Italian seasoning

·         1 tablespoon fresh thyme

...

It's so easy to skip your workout when your bed is WAAAAAY to comfy or you are too exhausted from a long day at work, isn't it?

Here are 5 ways to keep yourself motivated, when you want to give in to your excuses:

1.       Get Your Priorities Straight

Stop procrastinating, and telling yourself that you’re doing it tomorrow. Rather that bending and breaking your weight-loss plans because of your life, whether it be time to work out or, time to cook something a little healthier than your usual quick fixes, schedule time in your life NOW.

2.       Reward yourself along the way

By celebrating the small achievements, you are gaining something through your journey. This provides motivational reinforcements, when you feel like giving up.  However, don't use food as a reward! (why do we reward ourselves with treats like our pets?!?)  Instead, book a massage, mani or a with a new pair of kicks!

...