YOGA CRUNCHES

Lie on your back and bring your knees to your chest. Rest your hands over your head on the floor behind you raise your leg with your feet flexed toward the ceiling. Use your ab muscles to slowly guide your legs downward. Stop when you feel your back arching. Hug Your leg to your chest again. Repeat. Build up to 10 or 20 in a row.

Lesa”s Tips for Looking great

” If you take care of yourself, you’ll feel empowered.”

* Her a trick for soft skin: Coconut oil. It’s a good body moisturizer because it’s antimicrobial and antifungal.”

* Once a week i do a hydrating Greek yogurt face mask.

” Honey is hydrating and packs lots of antioxidants, while the yogurt will wake up dull dry skin and give a glow”

2 tsp organic Greek yogurt

2 tsp organic honey

1 tsp sweet almond oil

Combine all ingredients into a paste. Apply a generous to face and leave on for 10 minutes, then since with warm water.

Look and feel younger!!!

7 Rules to Good Eating Habits

1~ You get about 1500 to 1600 calories a day

2~ Eat often- every 3 to 4 hours

3~ Down at least 80 grams of protein a day

4~ Eat 25 grams of fiber per day

5~ Cut out sugar

6~ Eat Whole Grains only

7~ Drinking~ Moderation

Coconut Water/Green/Protein Breakfast Drink~

1/2 liter  Zico coconut water,  100 calories, 720 mg potassium, 5 essential electrolytes, gluten free

1 cup crushed ice

4 cups Fresh Kale leaf’s,  60 calories

4 cup Fresh Spinach, 60 calories

2 Tablespoons Fresh Lemon juice, 0 calories

1/4 teaspoon cinnamon

1 or 2 shakes of red cayennne pepper to taste ” Good for your metabolism”

Valencia Orange “Sweet Leaf Stevia Drops to taste”

2 inches Ginger, 5 ~ 7 calories, organic minced ginger ” the ginger people” mother market, great for your digestion system.  {check out my lemon ginger dressing }

1~ 2 oz of Bragg’s apple cider vinegar {AVC} Good for digestion

1 or 2 scoops ” Vegan Sport Protein” 90 calories in one scoop and 8 grams protein and 14 Sugars, 180 calories in 2 scoops and 16 grams protein,28 sugars. It Brown Rice Sweetened and Stevia extract.

Throw it all in the blender, on puree for 1 to 3 min or sooooo, I like  mine more icy then foamy~

Total calories ~310

You can add 2 more scoops of protein &  share this with  a friend or  with your loved one ~  add’s  180 calories ~ the healthy choice Breakfast ~  just put it in your  big gulp cup and out the door in 5 min, fueled for the morning with all your yummy greens and protein~

Let me know what you think ~

~ Like it ~ love it~ or ~  Got to have it ~ Enjoy ~

 

Top Ten mistakes people make in the gym~

10.  Consuming energy bars and sports drinks during moderate workouts

9.  Jerking while lifting weights

8.  Not exercising intensely enough

7.  Leaning heavily on the stairstepper

6.  Not drinking enough water

5.  Exercising too intensely

4.  Not cooling down after any type of workout

3.  Not warming  up prior to aerobic activity

2.  Lifting too much weight

1.  NOT STRETCHING ENOUGH …….