This weeks workout essentials!
Ok Monday. We’re back from the weekend feeling motivated to conquer a solid week of workouts.
I know your busy, so do yourself a favour and take the thought process out of what your workouts will be this week. The Body Confident Fitness Program has all your workouts laid out for you with a weekly calendar so you can choose where to plug in which workouts according to your schedule. Only have 20 minutes today? No worries, plug in the cardio portion. Have a bit more time tomorrow? Perfect! Schedule in arms & abs!
Best part, you don’t need to be trapped in a humid, busy gym. Take the Program to the beach, a park, your roof top! Wherever you want to get your sweat on!
Get your copy of the Body Confident Fitness Program by clicking the link in my bio! Happy training❤️
I’m not one to toot my own horn but damn, this is one of the top 3 best smoothies I’ve ever made.
When chocolates on the brain, this healthy, DELICIOUS smoothie bowl has got to be your go to.
I’m currently obsessed with @puricawellness chocolate Chaga protein powder. Chaga is antioxidant powerhouse and an amazing adaptogen for adrenal support! Paired the @puricawellness Complete Immunity mix, you’ve got one scrumptious smoothie bowl to be enjoyed guilt free!
Chocolate Chaga Smoothie Bowl:
1/2 zucchini (cut into 1’ pieces and frozen)
1 scoop @puricawellness Chocolate Chaga protein
1 tsp @puricawellness Complete immunity
1 tsp cacao powder
1 tbsp almond butter
Splash of almond milk
Handful of spinach
Topped with strawberries, bee pollen, pumpkin seeds and buckwheat groats👌🏽
I don’t know about you but I feel so strong, gangsta, and sexy when I do a good arm workout! So today, I’m going to give you the recipe to feel all those things!
-Be sure to get a good stretch before and after this workout.
Warm up & cool down are just as important!
10-12 reps of each round, 3-4 times through.
20, 15 then 10 second rest between each round.
Froggers to squat press
High Plank Rows
Row to tricep kick back
Arnold Press (bicep curl to press)
Hammer curl to shoulder fly
Lateral raise- frontal raise- dumbbell high pull
🌟Go show em!!!💪🏽
Theme of this week continues. Focus.
Yesterday a client blew me away by doubling his personal best when I simply told him to block out the pain, the uncomfortably, the exercise and set to follow, and just focus on the task at hand.
When we make our goals clear and limit our distractions it’s truly amazing what we are capable of. This may sound obvious to some, but we face thousands of distractions everyday that can derail us without us even noticing.
Is your goal to eat better? Exercise more? Get an assignment done?
What are you goals? When is your dead line (set one)? Review them everyday. Every hour is you have to. Take a deep breath, dive in, and focus. And as always, make yourself proud.
Man, this quote hit me hard today.
I feel like all I’ve been doing lately is working. I most definitely miss my friends and my family but I know the success of my business relies on the grind and efforts I put in right now. The goals is to keep moving, progressing every day. Practicing what I preach and working on becoming the best person I can be so I can show up and assist clients as my best self.
I am forever grateful to my amazing circle that holds the space for me to do this and gifts me with endless support. A girls gotta do what a girls gotta do right? I’m just so lucky to have a bad ass crew beside me!
Do you best to not let ‘fomo’ get in the way of your hard work. Keep your head down, your focus strong, and know when it’s time to kick back w/ a sangria in hand, it will be that much more enjoyable!
Packed with healthy fats, fibre and nutrients, these tasty breakfast to go’s are a perfect option to keep on top of clean eating and your summer health and weight loss goals.
Make in bulk for easy grab and go breakfast for your week that will keep you out of the coffee shops and bakeries and feeling great in your 1 piece.
Zoats 3 ways
Base for all 3:
1/3 cup of organic oats
1/2 cup grated zucchini
1 tbsp chia seeds
1/2 tbsp ground flax seed
1 1/4 cup of vanilla unsweetened nut milk
Stevia to taste
Matcha: add 1/4 banana & 1/2 tbsp matcha powder
Very Berry: 1/4-1/2 cup berries mashed in a sauce pan on low with a splash of vanilla , juice from 1 lemon and 1 tsp lemon zest
Carrot cake: 1 tbsp almond nutter, 1/4 grated carrot, large dash of cinnamon, splash of vanilla & pinch of sea salt.
Do you ever have those days that you just feel ...off. I feel like that whenever I don’t incorporate my morning routine.
Here’s what I do to ensure I have the best, most motivated, grounded day:
1. The moment I wake, list at least 5 things I’m grateful for.
2. Drink a large glass of warm lemon water.
3. Take 10 minutes to practice yoga, meditating, visualization, and my goals for the day!
That’s it! 3 steps!
Use the weekend to set up and start practicing your morning routine. It takes at least 2 weeks to build a habit so start now while you have some down time (hopefully). ✌🏽❤️
With the weekend ahead, I have the perfect dish to bring with you to alllll your summer BBQ’s!
Introducing my Mas Por Favor (more please) Mexican burgers.
You’ll love how versatile and easy it is to throw this beauties together.
Click the link in my bio for the recipe!
All about the tofu scramble these days! Great way to sneak in a tons of veggies and greens into your first meal. With added avocado this breakfast keeps you fuelled all morning long!
Tip- I add powdered turmeric for anti inflammatory benefits to assist my clean ‘detox’ week!
Keep your hand on your clean smoothie and your eyes on the prize!
Whose all feeling like they need a little assistance in bouncing back after the long weekend?
I definitely let loose and had my share of fun but am excited to get back on track this week.
Here are a few tips I use to detox from the weekend and get back to where I left off:
1. Drink even more water then normal (I aim for 3+ litres especially on workout days.
2. Try to sweat a little everyday. Even if it’s a sauna or hot yoga! Get that body moving.
3. Take 10 minutes each morning to meditate and set your goals for the day ahead. This will keep you on track and focused.
4. Be kind to yourself. Forget what’s in the past and make the most out of each day. 5. Get a restful sleep. Opt for a book instead of TV before bed. This will ensure your getting the most out of your sleep time.
6. Supplement with a liver support like Milk thistle or Silymarin. Give that liver a boost!
7. Start every morning with a large glass of warm lemon water (this should be a part of your every day routine). It will assist in removing toxins out of your body.
8. Eat organic as much as possible. Add lots of greens where you can. In smoothies, salads, stir fry’s etc.
9. Don’t over eat. Focus on your meal until satiated not full. Overeating is another form of stress we don’t want to put on our bodies at this time, or anytime really!
10. Mentally detox: limit social media time, first thing in the morning, throughout your way and right before you fall asleep give thanks for at least 10 things your grateful and love about yourself.
There you have it! Full body detox!
Having said all that, I feel refreshed, more focused and more motivated having had a care free weekend. We all need it once in a we’ll as it assists in lowering stress, strengthening our social connections, and giving your body a much needed break!
Man, Mark Twain was spot on with this one.
I used to constantly live in my head playing out scenarios that 99.9% of the time never happened. What a way to live... It has become a daily practice of mine to focus on the present moment without any expectations. This has allowed me to work through any problems that arise is a much more calm and level headed state. Enjoy every step throughout your journey in life and trust that it will all work out. Keep your head up, focus strong, and heart open to opportunities and positive experiences. Trust in yourself that whatever is coming your way, you have the power to overcome it at your best ability.
Long weekend vibes.
Heading away for the weekend! Packed a couple good books, my yoga mat, some comfy clothes....may be hard to find a coconut in Coeur d’Alene but I’m up for the challenge. Have a wonderful long weekend friends❤️
Low sugar, high protein breakfast bowl!
Homemade granola, grapefruit and lemon over homemade vegan tofu yogurt. One of my favs👌🏽 Tofu Yogurt (makes 3 servings):
1 package soft tofu
1 lemon peeled
3 tbsp Apple cider vinegar
1 tbsp vanilla
1/2 scoop @genuinehealth Fermented vegan vanilla protein
Splash of non dairy milk
Stevia to taste
-Blend all together for 30-40 seconds. Store in airtight container in fridge.
Wednesday workout. Working those arms and abs in today’s circuit.
Tip: keeps abs engaged throughout each exercise. Focus on form and full extension of each exercise. 12 reps of each exercise, 3-4 times through.
Get to it! -One legged bicep curls
-One legged hammer curls -Standing side crunches (both sides)
-High Plank Row -High Plank weight transfer -Fly to press -Arnold press -Weighted Toe touches with row
Got my work wifey coming over to discuss business so I whipped her up a delicious dish of Moroccan Sorghum Salad w/ roasted Broccoli florets w/ orange tahini dressing because she deserves nothing but the best! @brandspacemedia
We spend a lot of time focusing on what we eat, how often we exercise, our clothes, hair, makeup etc...But so often lack putting practice on really listening to what our body needs.
Are you heading into a workout completely exhausted when what you really need is a rest day? Or committing to social engagements when you know you need some alone time?
Love yourself enough to listen to those cues as that is truly practicing self love and care.
Don’t feel like walking into a crowded gym this weekend? With the 6 week Body Confident Babe Workout Program you can make moves towards your fitness and summer bod goals without leaving the house.
I know my team of supporters (my girls) are loving the convenience and the results!
You can find the program at charamarie.com. Summer is here! No excuses. Let’s get to it! 💪🏽❤️