5 Ways to Keep Yourself Motivated

motivation Jul 18, 2017

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.  


3.       Select the Right Motivation

Rather than motivating yourself with a picture of just another skinny model stuck to your mirror, grab that piece of clothing in your closet that you’ve always wanted to wear, but never had the confidence to. By doing so, you are setting a realistic goal, as the piece of clothing is around your current size,...

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The Future of Exercise & Training

exercises Jul 18, 2017

 When attempting to lose weight, having a personal trainer may have a huge impact on how successful you are. Having somebody by your side to encourage you and keep you accountable may be the difference between success and failure. Although, a trainer may be important, not everyone may have the capability to hire one, whether it be a scheduling issue or a distance issue, it just doesn’t work. It is this reasoning exactly that has sparked the creation of online sport training. It surpasses the requirements of geographic and timely scheduled convince, as its users may access it on demand, where they want, when they want. This new extension to the health and wellness industry will benefit significantly on the already 3.7 trillion-dollar industry. Michael Krouse, C.E.O. of InhomeSports says, “InhomeSports is one app capitalizing on this trend, offering live, two-way video conferencing at the push of a button, connecting students and instructors anywhere at any...

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Cheesy Lentil Bolognese Bake

food recipes Jul 15, 2017


o    7 ounces noodles of choice (I use fusilli, brand linked below)

o    2 cups sweet potato, peeled & diced into 1/4" pieces (approx. 1/2 lg sweet potato)

o    1 1/2 cups carrots, peeled & diced into 1/4" pieces (approx. 2 medium carrots)

o    1 cup yellow onion, diced into 1/2" pieces (approx. 1/2 lg onion)

o    4 cloves garlic, minced

o    1 teaspoon paprika

o    1/2 teaspoon garlic powder

o    1 teaspoon onion powder

o    1/4 teaspoon black pepper

o    1 tablespoon coconut sugar

o    1/4 cup low-sodium Tamari (sub low sodium soy sauce or coconut aminos)

o    1 6 oz. can tomato paste

o    3/4 cup plain Kite Hill Cream Cheese (sub regular cream cheese)

o    1/4 cup water

o    2 tablespoons avocado oil (sub melted coconut oil, brands linked...

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5 Nutrition Myths

food healthy nutrition Jul 15, 2017

1.       When you eat junk food, you can just burn it off.

Let’s say you crave a doughnut for breakfast. That would contain no less that 350 calories. Depending on what you do, it may take half-an-hour to an hour to burn off. Will you take the time to put in the work? Consider that you may feel tempted to eat something unhealthy again, later in the day. The calories will then add up quick and trying to burn them off, on top on extra calories you are already trying to lose, can become close to impossible.


2.       It’s okay to eat as much protein as you want.

Too much of anything can be bad. This can definitely apply to protein. Side-effects of too much protein can therefore include bad breath, moodiness, potentially damage your kidneys, may feel constipated/bloated, or even, in the long run end up gaining weight.


3.       Eating after you exercise cancels out your...

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The Rabbi with Barbells

faith motivation Jul 14, 2017

Rabbi Carolyn Braun is the state of Portland’s first female Conservative rabbi. Although coming from a non-religious family, knew that she wanted to become a rabbi at the age of 10. However, her story gets even more unconventional. Fitness had always been a part of her life, as she used to run. She also worked out with Israelson (member of six US powerlifting teams and a two-time world champion) where she worked on general fitness and strength training, before Israelson suggested powerlifting. Fast-forward March of 2017, Braun competed in her state’s first-ever all-woman’s powerlifting competition, lifting almost 600 pounds across three events. She says, “In powerlifting, you have to be very centered, very balanced. Somebody’s helping you do that… It balances my life incredibly”.

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The Effects of Exercise on the Brain

fitness motivation Jul 14, 2017

Something to keep in mind, before you decide to skip Monday’s workout, due to the stressful day you’ve had: Physician Monique Tello often prescribes exercise to her patients as a way to improve their cardiovascular health, weight loss regime, stress management and moodiness. The benefits of exercise are therefore numerous. Specifically, exercise can boost brain function as the increase blood flow provides more oxygen and nutrients to the brain. It also releases hormones that aid in the growth of brain cells. The best workouts however, are those that various parts of the brain, i.e. Co-ordination, rhythm and strategy.

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Motivation Through Food

“I found myself listless and enormously anxious, slogging away at a corporate job that I didn’t enjoy. I also became disillusioned with the social routine of late nights and hungover, greasy brunches, which seemed to get so many people through the workweek.” -Laura Lea

10 years ago, the life of Laura Lea, a newly graduated English Lit. student from the University of Virginia, who just moved to the Big Apple, consisted of mind-numbing routine. In the process her shiny, simple view of life deteriorated and anxiety built up, as she got accustomed to the life of the typical New York workaholic. Her situation often led her to eat alone, and, dreading requesting for a table for one, she resorted to cooking.

Laura, from living with her family in Nashville was accustomed to cozy home-made meals, therefore, in an attempt to occupy herself, she took up cooking. So, with a tight budget, her visits to farmers markets became more frequent. She began with a focus on vegetables,...

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Adding Art to Your Workout

exercise fitness toned Jul 07, 2017

Lately, as one perceives going to the gym as more of a chore rather than a benefit, working out can feel boring. A new fitness trend therefore bringing passion to working out is Aerial Silks. Aerial Silks are a type of workout done by climbing, wrapping around and dropping from a fabric suspended from the ceiling. Not only is it a pleasure to watch, but it provides a full body workout, that aids with strengthening, toning and flexibility of the body. A few celebs that have embraced this workout as part of their fitness regime are; Russian supermodel Natasha Poly and actresses Lena Dunham, Troian Bellisario and Vanessa Hudgens.

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The Coconut Oil Dilemma

healthy nutrition Jul 07, 2017

As of June, this year, the American Health Association released a presidential advisory on the connection between dietary fats and Cardiovascular disease. The study suggested the reduction of saturated fats, which included coconut oil. This therefore placed coconut oil in the same company as dairy fat and lard. The study continued mentioning that “A recent survey reported that 72% of the American public rated coconut oil as a “healthy food” compared with 37% of nutritionists”.

All that read were shocked and suspicious as coconut oil has always been known in the home as a great source of nutrition. Dr. Josh Axe a nutritionist and DNM (Doctor of Natural Medicine) estimates that there are over 1,500 studies proving coconut oil to be one of the “healthiest foods on the planet”. These articles rave about the benefits on coconut oil, which include, treating Alzheimer’s, preventing and treating cancer, boosting the immune system, improving energy...

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Be beach booty ready all year round with these 9 exercises!

exercises May 17, 2017

Watch Video

Claim our 30 Day BootyCamp Challenge for FREE: Booty Camp Challenge

All you need is your yoga mat to sculpt and lift your booty!

You ready?

Workout Breakdown:

1.) Oyster (30x)

2.) 90 Degree Leg Lifts (30x)

3.) Fwd Knee Circles (30x)

4.) Reverse Knee Circles (30x)

5.) Kickbacks (30x)

6.) Toe Taps (30x)

7.) Crossover Taps (30x)

8.) Donkey Kicks (30x)

9.) Pulses (30x)

Repeat This Circuit On Your Other Leg!

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

Coach Crystal XO



Coach Crystal & Coach Nelson are your Lifestyle Transformation Coaches!!!

It is our mission, passion & purpose to develop, inspire & EDU-tain our "R3VOLVERS" to evolve into the healthiest, strongest version of themselves through Functional Fitness & Faith!

♥ Connect with Us! We love hearing from our #R3VOLVERS! ♥

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