3 Simple Tips to Lose those EXTRA Holiday Pounds

tips Jan 05, 2018

Hey there!

Can you relate?

Most people "fall off the wagon" and put a complete halt on their weight loss goals for the entire month of December, only to have a rude awakening when their pants are snug now in January and they find themselves making the same New Year's Resolution to get fit...

...again.

This is why most people expect to put on pounds over Christmas.

Want to lose those unwanted holiday pounds?

I'm here to be the one sitting on your shoulder as your voice of reason, to make sure that you don't lose sight of your goal.

These 3 Simple Tips will Help you to Lose the Holiday Pounds:

Step #1: As The Rock famously says, "FOCUS!"

This January stay focused on what motivates you to get fit!

It's important that you don't lose sight of your weight loss goals. Remind yourself of all the hard work and progress that you've made up until this point. Keep your goals in TOPA (Top Of Mind Awareness). Be aware that those extra holiday pounds can trigger you to give up and eat more!...

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Best Butt Workout! Try this workout at home!

exercises Dec 29, 2017

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Claim our 30 Day BootyCamp Challenge for FREE: https://www.r3volvelife.com/p/30-day-booty-camp-challenge

All you need is your yoga mat to slim and trim those thighs!

You ready?

Workout Breakdown:

1.) Weighted Glute Lifts (30x)

2.) Bridge Walks (30x)

3.) Single leg hip thrusters (15x each leg)

4.) Single Leg Heel Taps (30x each leg)

Repeat This Circuit 3 times!


Master this workout and we’ll see you next Wednesday for #WeWorkoutWednesday:)

 

Coach Crystal XO

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Try this fun workout at home with your spouse!

exercises Dec 22, 2017

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Try this couples workout with your workout buddy!

Workout Breakdown:

(1.) Low Squat (Iso hold) + High Knees

(2.) Inverted Plank + Bent Over Rows

(3.) Isometric Lunge + Med Ball Twist

(4.) Burpee + Med Ball Toss + Low Squat Iso Hold

(5.) Wall Squat + Elevated Push Ups

(6.) Leg Extension Up & Over's

Happy Training!

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Are you ready to get in the best shape of your life, while in the comfort of your own home or on the go?

Our R3VOLVELIFE FIT TV Membership Makes Working Out Fun & Never Boring!

Our "Live Streamed" Workouts are filmed directly from R3VOLVELIFE Coaching & Weightloss Studio, so you feel as you are right in the class with us, sweating beside other R3 members!

Feel the energy and motivation of a great fitness class, at home or on the go.

Classes run from 30 – 45 minutes

Fit a fat-torching, body sculpting workout into your day in under an hour!

...

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3 Quick & Easy Meals for the Busy Holidays - Episode 3: Umami Burgers

Umami Burgers

INGREDIENTS:

1 tbsp of coconut oil

2/3 pound mushrooms, cut in quarters

3/4 cup sliced onions

2 tsp of fine sea salt

1 3/4 tsp of ground black pepper

1 1/3 pounds 80% lean ground beef

Lettuce (for serving)

Pickles, Avocado mayo, sauerkraut, for garnish

DIRECTIONS:

1.) Preheat the oven to 450 degrees.

2.)  Heat 1 tbsp of coconut oil in a large pan over medium-high heat.  Fry the mushrooms and onions until the mushrooms are soft.  Season with a pinch of salt and pepper and remove from the pan.

3.)  Place the ground beef in a mixing bowl and add salt and pepper.  Using your hands, mix and then form meat into four 3/4 inch thick patties.  Season the outsides of the patties with the remaining salt and pepper.

4.)  Fry the burgers on both sides in the pan over medium-high heat until cooked.  Remove from pan and set aside.

5.)  Serve the burgers on the lettuce leaves, if desired add the avocado mayo or thousand island dressing,...

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3 Quick & Easy Meals for the Busy Holidays: Episode 2 - Wings & Chops

Lemon Pepper Wings:

(How to Bake) 

1.)  Preheat the oven to 375.

2.)  Cover to baking trays with foil and glaze with olive oil.

3.)  Season both the chicken wings and pork chops with sea salt and ground pepper.

4.)  Place wings and chops on trays and let cook in the oven for 25 - 30 minutes.

5.)  After 25 - 30 minutes, place 1 1/2 tbsp. of butter in a pan, remove wings from oven and place in pan to crisp the skin.  

6.)  Repeat the same with the pork chops and fry for a minute on each side. 

(How to fry) 

1.)  Preheat the oil to 350 in a deep-fryer.  Oil should be at least 3 inches deep.  

2.)  While the oil is heating up, make the lemon sauce:  Place 1/4 cup MCT oil or extra-virgin olive oil in a small dish, grate zest of 1 lemon and the juice of 1 lemon, and whisk to combine.

3.)  Fry the wings, about six at a time, until golden brown on both sides for about 8 minutes.  Remove the wings...

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3 Quick & Easy Meals for the Busy Holidays: Episode 1 - Egg Muffins

cleaneating nutrition Dec 04, 2017

EGG MUFFINS

Ingredients: (makes 6 muffins)

2 tbsp pre-cooked bacon

2 tbsp onions

2 tbsp mushrooms

3 tablespoons of chopped baby spinach

5 large eggs

1/4 coconut or almond milk

1 cup shredded cheese (we use mozzarella) 

salt and freshly ground pepper to taste

parsley or chives (optional)

DIRECTIONS:

1.)  Preheat the oven to 375 degrees.

2.)  Baste muffin cup tray with butter.

2.)  In a pan, sautee the onions, mushrooms & baby spinach in butter. 

3.)  In a medium bowl whisk the eggs & coconut milk

4.)  Add 1 cup of shredded mozzarella, the sauteed onion/mushroom and baby spinach into the bowl of eggs and coconut milk.

5.)  Bake for 15 - 20 minutes until egg is cooked through.  Easy way to check the egg: touch the middle of the muffins...if they are still wet and gooey, they'll need to be cooked a little longer.

6.)  Serve immediately or store the muffins in the fridge for up to 5 days. 

Enjoy!!!

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12 Minute Full Body Park Workout

Uncategorized Oct 14, 2017

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

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3 Tips To Avoid Feeling Bloated After Eating Thanksgiving Dinner

Uncategorized Oct 06, 2017

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...

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How to Refresh Your Mind to Achieve your Health & Fitness Goal

motivation Aug 24, 2017

 Today we will be focusing on Refreshing your mind body and spirit. What we mean by ”Refresh” is maintaining focus on your why when life tires your inspiration and will power. Without a deep Why, every excuse is going to be more powerful.

Two things that your Why usually stems from are: Fear, or Love. 

One of our members shared her story of waking up every morning hoping to begin eating clean. Yet everyday at around 4pm, after a frustrating dispute with her conscience, she can’t help but eat the wrong thing. She therefore asks what she can do to stop herself from giving in. In order to help her with her goal, we stress the importance of the right mindset, because the only person you are in competition with, is yourself. To therefore defeat the discouraging voice in your head, we use a method called the “Your 10 Deep Why”.

You begin with your surface reason, and keep asking yourself why. You’ll know when to stop when your answer is good...

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How to Renew Your Mind to Achieve your Health & Fitness Goals

motivation Aug 24, 2017

Today, is all about how to renew your mind, body and spirit. Now, we’re going to how to use these tools to achieve your fitness, health and weight loss goals, but, the awesome part, is that it can translate to any goal that you want to achieve.

This is because when it comes to your mindset, that’s where everything begins. So, renewing you mind, body and spirit, regardless of what your goal is. We will be specifically focusing on achieving your fitness goals, however, you can join any weight loss program, any gym, it will work, is what’s in your head.

You’re the only one that’s stopping you from achieving your goals.  Some programs out there are too challenging to maintain for the rest of your life. Point being, any weight-loss program will work, as long as you have the right mind-set.

Renew is something we would like to share with you, more specifically how we apply it within R3 and The Mallari Movement. We specifically use these tools during our...

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