This fat-burning HIIT workout is incredibly effective and can be done in less than 20 minutes- no gym membership required! It is ideally performed outside, where you have access to a bench or other elevated platform. If you are pressed for time, smash out this workout while your kids are playing on a playground- you can be right by their side while getting an effective fat burning workout in!
As always, modify this workout to your liking. Instead of doing 20 reps for many of the exercises, you could focus on doing a really solid 10 reps of each exercise. If it’s not challenging enough for your liking, add a resistance band.
This workout includes sets of three exercises, with ten second breaks in between each exercise and thirty second breaks in between each set.
These fat-burning exercises will improve your endurance all while toning and sculpting your entire body.
Pin for easy reference, so you can keep killing this workout and see optimal results!
Let me know how this workout treats you!
These habits are perfect to take the place of damaging ones that we all have done before. Keep in mind- it is impossibly difficult to successfully abandon a bad habit if you don’t have another habit to replace it with. Check out 5 Morning Habits Killing Your Productivity to pinpoint what substitutions you can make.
We all know by now that sitting for long periods of time is not good for our bodies or our minds! Doing so is unfortunately often the norm in the workplace and in academic environments. These exercises are perfect for doing on work breaks or anytime you feel like you need to get your blood flowing! Here are nine on-the-go toning workouts that you can do anywhere and anytime.
There are a zillion and one blog posts that provide advice on how to stay healthy during the holidays. I don’t want to repeat what is said in those posts, but I do think I have one unique tip to offer- Think in Grey.
Heed the mainstream advice to maintain your exercise routine, stay hydrated, eat as close to your normal diet as possible-but don’t expect yourself to not falter from these tips. This time of the year is my favorite: the lights, music, hustle and bustle, cheesy Lifetime movies, and most importantly the spiritual connection I feel to all of these things. It just makes my heart happy! I don’t want to jeopardize my enjoyment of this special time because I am stuck feeling guilty about eating pie or skipping a day (or two) of training!
It is incredibly hard to be balanced or “see the grey”. Even though humans don’t SEE in black and white, we are wired to PERCEIVE in black and white. For individuals who have experienced an eating disorder, you know that this limited spectrum is what disorder thoughts THRIVE on. It’s very easy for us to categorize things in two very disparate groups, neglecting to recognize the in-between. For example, if I enjoy a cookie with my friends, my brain jumps to the thought: “Okay well you had one cookie, you don’t do this everyday, and now you’ve already eaten something ‘not good’, so reach for the stars! Have 10 more! Who cares!” These thoughts unlock a mental Pandora’s box of bad feelings and guilt.
I’m going to work really hard to keep that Pandora’s box shut tight this Holiday season. I shouldn’t feel bad for enjoying one cookie; I should savor it and enjoy it in moderation! There are definitely many special treats I can’t wait to bake this month. I’m not going to deprive myself of them! Most people are very susceptible to this All-or-Nothing Thinking (one of the 10 Cognitive Distortions). When you catch yourself having these black or white/all or nothing thoughts, I advise you to remind yourself to try to think in grey.
With that being said, I’m so looking forward to challenging myself with this task during this season.
I’ve created a Mindful Health Holiday Challenge, which is a printable calendar that has a fun health- oriented activity for each day of December!
Everyone is familiar with the movie scene featuring kids being forced by their parents to eat these horrible “green trees” and then furtively feeding these trees to the dog, who seems void of any dietary preferences. This has probably promoted the thought- How can I actually get my kids to eat vegetables?
Getting in an abundance of fruits and vegetables is so important because they are rich in antioxidants, which kill free-radicals, and high levels of vitamins that are essential for a healthy body. It’s no surprise that most Americans do not get adequate servings of these foods, inhibiting their own ability to fight off inflammation, disease vulnerability, energy, and aging. Not only will look your best
when you eat a diet rich in plants, but you will more importantly FEEL your best.
When kids are introduced to these foods from a young age as something their body needs, they won’t resist it later with such obstinence, and you will have instilled in them a lifelong healthy habit to practice.
If you or your kids have simply grown to have a distaste for most vegetables, or the word ‘salad’, there are still many ways to get in a sufficient daily dose of veggies without making anyone miserable.
-If you buy a pre-made smoothie from a store or restaurant, it’s likely to have a whole lot more fruit than vegetables. Fruit is great, but all that concentrated sugar can be disastrous for already-hyper kids. Instead, try substituting 1/2 of your normal amount of fruit and adding that half in vegetables. There are many vegetables that absorb the sweetness of the fruit and aren’t conspicuous in the smoothie, like: spinach, cauliflower, zucchini, sweet potatoes (actually enhances the sweetness), and squash. I love freezing these veggies to add into my smoothies because it increases the creaminess of the smoothie, mirroring the texture of ice cream!
To make smoothies more filling, add in some kind of plant based protein powder. My favorite is Vega. This protein powder tastes amazing in smoothies, oatmeal, and even baked treats. The Protein and Greens powder is my favorite; packed with alfalfa, broccoli, kale, and spinach- and you can’t even taste it!!!
-Here are some of my personal favorite smoothie recipes that include vegetables:
Green Goodness Smoothie
-Splash of almond milk
-Vanilla Plant- based protein powder (Optional)
Berry Well Smoothie
-Frozen, destemmed kale
-Frozen mixed berries (get mine in a big bag from Costco)
-1/2 Frozen banana
-Splash of almond milk
Decadent Delight Smoothie
– Cooked then frozen Sweet Potato
– 1 to 2 tbsp nut butter
– Splash of almond milk
– 1/2 frozen banana
2) Savory Dishes
-Instead of using chicken stock, switch over to vegetable stock;it is usually made up of veggies like onion, garlic, carrot, celery, and herbs/spices.
– Soup it up! Soups are an amazing comfort food and they are almost always easy to make. Best of all, you can literally add any vegetable into soup and make it taste good. I regularly make an ‘Everything but the Kitchen Sink’ soup when I need to use up produce that is about to expire. Add in lentils, beans, or tofu to the soup for a healthy plant-based protein source that will keep you full and nourished.
– Here are links to a couple of my favorite plant based recipes that rely on vegetables to mimic popular dishes that are typically filled with heavy cream, dairy, and cheese:
– Try out this deliicous and simple recipe by Kristen from the Endless Meal:
-Mac ‘n’ Cheeze
– This creamy Mac n Cheeze is soooo yum, from Lindsay’s blog Vegan Yumminess:
Because what kid doesn’t love dessert?!
-One of the best ways to add to the thickness or creaminess of a dessert is to add Avocado! This healthy source of fat provides you with healthy unsaturated fats, fiber, and vitamins C and E.
– Try this recipe for Chocolate Mousse created by Elena from As Easy As Apple Pie:
-Zucchini is another great addition to baked goods and sweets because of its moisture and fluffiness.
– Check out the recipe for these Incredible Vegan Brownies by Brandi from The Vegan 8:
Make sure to give some love to the recipe creators who I have linked throughout this post. The delicious recipes featured here make it so easy and YUMMY to incorporate more veggies into your kids’ everyday meals.
Let me know if you’re successful in sneaking in some vegetables into your kids’ meals….. and let me know YOUR favorite recipes that are plant based and rich in vegetables.
Thanks for reading,