Categories
Quotes

WEEKS

IN TWO WEEKS, YOU’LL FEEL IT.

IN FOUR WEEKS, YOU’LL SEE IT.

IN EIGHT WEEKS, YOU’LL HEAR IT.

Unsure

affiliate

affiliate

January 2021
S M T W T F S
 12
3456789
10111213141516
17181920212223
24252627282930
31  

affiliate

SHOP NOW ! 20% OFF +FREE SHIPPING

Dump trailer for rent. Marcos. 623-986-0123. Buckeye, AZ.

affiliate

https://www.teespring.com/stores/risesetonline/

https://www.maps4u.com/

Photo by Pixabay on Pexels.com

affiliate

Categories
Exercises

Exercises

affiliate

Take Your Pick

120 double under

240 double under

60 leg raises

two mile jog

three mile jog

six mile jog

nine mile jog

eleven mile jog

Glutes & Legs

donkey kick 30 secs

bridges 15 secs

forward lunges 30 secs

squat 15 secs

side lunge 30 secs

stand up crunches 30 secs

high knees 30 secs

wall push up 40 secs

Push Ups & Jump Ins

357

three push ups jump in five push ups jump in seven push ups one set

do ten sets

Categories
Exercises

Daily Workouts

From Everywhere

affiliate

Some workout program schedules

Mon work

Tues rest

Wed work

Thur rest

Fri work

Sat rest

Sun work

Monday thirty minutes full body

Tuesday thirty to sixty minutes cardio

Wednesday thirty minutes full body

Thursday thirty minutes full body

Friday thirty to sixty minutes cardio

Saturday thirty minutes full body

Sunday thirty to sixty minutes cardio

Walk fifteen minutes

Walk thirty minutes

Walk forty-five minutes

Walk one hour

10 push ups

10 close grip push ups

10 wide grip push ups

10 reverse crunches

10 sit ups

10 crunches

10 cross crunches

30 sec elbow plank

As many sets as you want/can

Rest up to 2 minutes


https://fantastic-mw.com/6030/315/3/?

Categories
Exercises

Breakfast

Spinach Frittata + Goat Cheese:
3 eggs
2 Tbsp goat cheese
1 handful spinach.

Mix all ingredients in a bowl and add to a pan. Bake in the oven at 350 degrees for 10 minutes or until completely cooked through. Enjoy!

– The Mindful Tech Team

BREAKFAST

Tomato-Avo Omelette:
3 eggs
½ cup cherry tomatoes
½ avocado

Cut the cherry tomatoes in half and cook with the eggs on a stove. Add avocado on top of the finished product.

Health Hack: Cooking tomatoes boosts their antioxidant effect – one of the rare foods that are better cooked rather than raw.

The Mindful Tech Team

Tomato Basil Frittata:
3 eggs
½ chopped tomato
2 Tbsp basil leaves

Mix all ingredients in a bowl and add to a pan. Bake in the oven at 350 degrees for 10 minutes or until completely cooked through.

The Mindful Tech Team

BREAKFAST

Coco for Noatmeal:
¼ cup chia seeds
1 cup almond milk
¼ cup coconut flakes

Cook the chia seeds with the almond milk on the stove on low heat. When the chia seeds have soaked up all of the liquid and have plumped up, pour this into a bowl and stir in the coconut flakes. Enjoy with a spoon!

Health Hack: if you are watching your carbs but you love a hot bowl of oatmeal, this recipe is for you!

The Mindful Tech Team

Breakfast

Banana Pancakes:
2 eggs
1 banana
1 Tbsp coconut oil

Mash the banana with the eggs, cook this mixture on the stove on low heat until fully cooked through. Top the finished product with coconut oil.

– The Mindful Tech Team

Almond Butter + Yogurt Chia Seed Pudding:
¼ cup chia seeds
1 cup plain yogurt
¼ cup slivered almonds

Mix all ingredients in a bowl and leave in the fridge for 20 minutes to allow the chia seeds to plump up.

Note: Adding a dash of cinnamon will add a bit of sweetness to this dish.

– The Mindful Tech Team

Raspberry Sweet Omelette + Almond Butter:
⅔ cup egg whites
½ cup raspberries
2 Tbsp almond butter

Mix the egg whites with the raspberries and cook on the stove on low heat until completely cooked through in one flat shape. Then put on a plate and spread the almond butter on top, fold one side over the other. Enjoy!

Categories
Exercises

Upper Body Strength Workout

  1. 5×15 push ups
  2. 30 shoulder taps
  3. 20 push ups
  4. 10 push ups
  5. 2×20 shoulder taps
  6. 2×15 count plank hold
  7. 2×10 plank rotations
  8. 30 plank side crunches
  9. 2×20 punches
  10. 4×30 punches
  11. 3×20 knife hand strikes
  12. 10 burpees
  13. 2×10 leg raises
  14. 20 crunches
Categories
Exercises

After Waking Up

drink two cups of water.

stay hydrated through out the day.

do arm circles.

do push-ups.

do crunches.

pray & be grateful for a blessed day.

do some curls. Arm curls.

do some raises. Lateral, side, and front.

do some squats

do some bridges

do some lunges

Might be time to shower & coffee?

Dump trailer for rent. Marcos. 623-986-0123. Buckeye, AZ.

https://www.teespring.com/stores/risesetonline/

https://www.maps4u.com/

Get Up