18 Smoothie Recipes That Will Make You Feel & Look FITilicious!

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Candies & Crunches post 18 Smoothie Recipes That Are Super Healthy And Super Delicious!

Originally posted on candies & crunches:

Tuesday was a beautiful day in Montreal! You know that awesome feeling when you take a breath of fresh air and all you can feel is SPRING?! Love, love, love it!

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To me, spring is a time of rebirth, starting fresh and refocusing on things that do matter. It is also the time of the year when the temperature finally starts to climb up. It may sound weird, but when it is warm outside, I lose appetite. I am simply not hungry. Therefore, the idea of getting all necessary nutrients in becomes so much more important. And what could be more exciting than fueling with smoothies?! *Please, be careful here, I am in no way encouraging anyone to replace any meals with smoothies. Your diet should be well-balanced and carefully composed according to the level of your physical activity.* 

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The Secret to a Good Nights Sleep!

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We all want to be healthy, and we’re always told ‘eat healthy food’, ‘do more exercise’. Yes, we do need a good balance of a healthy diet and exercise but another important factor is sleep.

Getting the right amount of sleep for your mind and body is extremely important. During sleep, your body is working to support healthy brain function and maintain your physical health.

Nutritional Therapist, Kerry Torrens (full article here) gives some advice on how small diet changes can help you get to sleep.

  • Swap sugary cereal for a wholegrain alternative topped with milk and a sliced banana.
  • Choose protein foods that are rich in an amino acid called tryptophan. This helps boost the sleep-inducing hormone melatonin. Chicken and turkey, milk and dairy, nuts and seeds are all good choices.
  • Combine these with rice, pasta or potatoes to help the body get the most benefits from tryptophan. Try a chicken and noodle stir-fry or similar. Drink warm milk with a cracker or oatcake before bed.
  • Reduce your caffeine intake gradually. Try decaffeinated coffee or caffeine-free drinks like red bush tea.
  • Build relaxation and exercise into the day to help manage stress.
  • Avoid using a computer late in the evening as the light from the screen can have a stimulatory effect.

 

 

30 Day ‘Little Black Dress’ Challenge!

Squat Challenge? Done!

Now it’s time for a new challenge, and we have the perfect one for those of you who have that LBD (little black dress) hanging in the wardrobe which you look at and think ‘oh I’m not ready for that just yet’. Try this out and let us know what you think!

Those of you who are brave enough, we would love to see some before and after pictures, the best results will get posted and praised!

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Check out www.30dayfitnesschallenges.com for more!

DIY Tip For Whitening Your Nails!

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We’ve all been there girls (and some guys!), wearing a dark nail polish for so long that your natural nail has been stained an off white/yellow colour. We’ve found 2 ways for you to get rid of that discolouration and get back those clean, fresh fingertips!

Lemon & Soapy Water

The acidic properties of lemon juice can help dissolve away stain particles in your nails, and the soapy water can further assist in the removal of those particles from the surface of your nails.

  • Soap helps the process by binding with the particles of stain-causing debris after the lemon lifts those particles from the surface of the nail. This makes it easier to wash those particles away.
  • Mix 1/4 cup (60 ml) lemon juice with 1 cup (250 ml) warm water and 1 to 2 Tbsp (15 to 30 ml) gentle liquid soap in a plastic or glass bowl.
  • Soak your nails in this mixture for 5 minutes.
  • Rinse your nails with running water when done, and apply a lotion or moisturizing cream to prevent your skin from drying out too severely.

 

Warm Water, Baking soda & Hydrogen Peroxide

 A soak made from hydrogen peroxide and baking soda can be a very effective stain remover.

  • Mix 1/2 cup (125 ml) hot water with 1 tsp (5 ml) 30% hydrogen peroxide and 1 Tbsp (15 ml) baking soda in a small plastic bowl. Stir with a spoon until the powder dissolves.
  • Dip your nails into the solution for 1 to 10 minutes, or until the stains disappear.
  • Wash your hands with soap and water when done. Apply lotion or moisturizing cream to your hands when done, as well, since peroxide can be harsh on your skin.

 

“300″ Spartan Work Out

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Another one for the guys! If you want that six pack like Gerard Butler in the movie, see below for the work out thanks to menshealth.com!

Follow the plan below!

1. PULL UPS (25 reps)

Grab the pull-up bar with an overhand grip that’s slightly wider than shoulder width apart, and hang at arm’s length. Pull your chest to the bar, pause, and then lower your body back to the starting position.

 2. DEADLIFTS WITH 135 LBS. (50 reps)

Load the barbell and roll it against your shins. Bend at your hips and knees and grab the bar with an overhand grip, your hands just beyond shoulder width. Without allowing your lower back to round, pull your torso back and up, thrust your hips forward, and stand up with the barbell. Squeeze your glutes as you perform the movement. Lower the bar to the floor, keeping it as close to your body as possible.

 3. PUSHUPS (50 reps)

Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.

4. 24-INCH BOX JUMPS (50 reps)

Stand in front of a sturdy, secure box that’s high enough so that you have to jump with great effort in order to land on top of it. Your feet should be shoulder-width apart. Dip your knees. Jump up onto the box with a soft landing. Step down and reset your feet.

 5. FLOOR WIPERS (50 reps)

Holding a 135-pound loaded bar above your chest, bring your feet up together to the left plate, down to the middle, and up to the right plate before putting them down in the middle. That’s one repetition.

6. SINGLE-ARM CLEAN-AND-PRESS WITH 36-LBS. KETTLEBELL (50 reps)

Stand shoulder-width apart with a kettlebell between your feet. Bend at the knees and grab the kettlebell with an overhand grip. Drive your hips and legs through the floor to bring the kettlebell up to your chest (note: your arm should be tucked in close to your body with the kettlebell resting on the outside of your forearm.) Push overhead before lowering it to the ground in a controlled movement.

That’s one rep. Make sure it touches the ground before each rep. Perform 25 reps per arm.

 7. PULL UPS (25 reps)

Grab the pull-up bar with an overhand grip that’s slightly wider than shoulder width apart, and hang at arm’s length. Pull your chest to the bar, pause, and then lower your body back to the starting position.

This is the ORIGINAL work out, there are beginner and intermediate alternatives for those just starting out!

Good Luck! We’d love to see results from people trying this out!

Homemade Hummus!

Simple Fresh Hummus

 hummus-celery

Ingredients

* 400g Tin of Chickpeas

* Juice of 1/2 a Lemon

* Teaspoon of Tahini

* 1 Peeled Garlic Clove

* Tablespoon of Olive Oil

Wash and drain the chickpeas then blend together with  the remaining ingredients. If the consistency is too thick just add a little water.

This will hold the in fridge for up to 5 days.

–Resident Chef Alicia <3

Salt & Pepper Kale Crisps

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Yummy, Healthy & Easy to Make!

Ingredients

* 1 Bag of Kale

* 1 Table Spoon of Olive Oil

* A Generous Sprinkle of Freshly Ground Salt and Pepper

 

Preheat oven gas mark 4

Wash and dry the Kale, then roughly chop up the Kale (unless already chopped) into a bowl.

Proceed by adding salt, pepper, oil and mix in well.

Get a baking tray and line with parchment paper.

Spread the Kale on the tray, try not to overlap as it will stop the kale from crisping up.

Bake for 15 minutes then take out oven and allow to cool.

There you have it, easy but delicious kale crisps!!

 

 

-Resident Chef Alicia <3