3 Simple Tips to Lose those EXTRA Holiday Pounds

tips Jan 05, 2018

Hey there!

Can you relate?

Most people "fall off the wagon" and put a complete halt on their weight loss goals for the entire month of December, only to have a rude awakening when their pants are snug now in January and they find themselves making the same New Year's Resolution to get fit...

...again.

This is why most people expect to put on pounds over Christmas.

Want to lose those unwanted holiday pounds?

I'm here to be the one sitting on your shoulder as your voice of reason, to make sure that you don't lose sight of your goal.

These 3 Simple Tips will Help you to Lose the Holiday Pounds:

Step #1: As The Rock famously says, "FOCUS!"

This January stay focused on what motivates you to get fit!

It's important that you don't lose sight of your weight loss goals. Remind yourself of all the hard work and progress that you've made up until this point. Keep your goals in TOPA (Top Of Mind Awareness). Be aware that those extra holiday pounds can trigger you to give up and eat more!...

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Best Butt Workout! Try this workout at home!

exercises Dec 29, 2017

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Claim our 30 Day BootyCamp Challenge for FREE: https://www.r3volvelife.com/p/30-day-booty-camp-challenge

All you need is your yoga mat to slim and trim those thighs!

You ready?

Workout Breakdown:

1.) Weighted Glute Lifts (30x)

2.) Bridge Walks (30x)

3.) Single leg hip thrusters (15x each leg)

4.) Single Leg Heel Taps (30x each leg)

Repeat This Circuit 3 times!


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

 

Coach Crystal XO

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Try this fun workout at home with your spouse!

exercises Dec 22, 2017

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Try this couples workout with your workout buddy!

Workout Breakdown:

(1.) Low Squat (Iso hold) + High Knees

(2.) Inverted Plank + Bent Over Rows

(3.) Isometric Lunge + Med Ball Twist

(4.) Burpee + Med Ball Toss + Low Squat Iso Hold

(5.) Wall Squat + Elevated Push Ups

(6.) Leg Extension Up & Over's

Happy Training!

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Are you ready to get in the best shape of your life, while in the comfort of your own home or on the go?

Our R3VOLVELIFE FIT TV Membership Makes Working Out Fun & Never Boring!

Our "Live Streamed" Workouts are filmed directly from R3VOLVELIFE Coaching & Weightloss Studio, so you feel as you are right in the class with us, sweating beside other R3 members!

Feel the energy and motivation of a great fitness class, at home or on the go.

Classes run from 30 – 45 minutes

Fit a fat-torching, body sculpting workout into your day in under an hour!

...

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Adding Art to Your Workout

fitness Dec 15, 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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Motivation Through Food

motivation Dec 08, 2017

“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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3 Quick & Easy Meals for the Busy Holidays - Episode 3: Umami Burgers

 

Umami Burgers

INGREDIENTS:

1 tbsp of coconut oil

2/3 pound mushrooms, cut in quarters

3/4 cup sliced onions

2 tsp of fine sea salt

1 3/4 tsp of ground black pepper

1 1/3 pounds 80% lean ground beef

Lettuce (for serving)

Pickles, Avocado mayo, sauerkraut, for garnish

DIRECTIONS:

1.) Preheat the oven to 450 degrees.

2.)  Heat 1 tbsp of coconut oil in a large pan over medium-high heat.  Fry the mushrooms and onions until the mushrooms are soft.  Season with a pinch of salt and pepper and remove from the pan.

3.)  Place the ground beef in a mixing bowl and add salt and pepper.  Using your hands, mix and then form meat into four 3/4 inch thick patties.  Season the outsides of the patties with the remaining salt and pepper.

4.)  Fry the burgers on both sides in the pan over medium-high heat until cooked.  Remove from pan and set aside.

5.)  Serve the burgers on the lettuce leaves, if desired add the avocado mayo or thousand island dressing,...

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3 Quick & Easy Meals for the Busy Holidays: Episode 2 - Wings & Chops

 

Lemon Pepper Wings:

(How to Bake) 

1.)  Preheat the oven to 375.

2.)  Cover to baking trays with foil and glaze with olive oil.

3.)  Season both the chicken wings and pork chops with sea salt and ground pepper.

4.)  Place wings and chops on trays and let cook in the oven for 25 - 30 minutes.

5.)  After 25 - 30 minutes, place 1 1/2 tbsp. of butter in a pan, remove wings from oven and place in pan to crisp the skin.  

6.)  Repeat the same with the pork chops and fry for a minute on each side. 

(How to fry) 

1.)  Preheat the oil to 350 in a deep-fryer.  Oil should be at least 3 inches deep.  

2.)  While the oil is heating up, make the lemon sauce:  Place 1/4 cup MCT oil or extra-virgin olive oil in a small dish, grate zest of 1 lemon and the juice of 1 lemon, and whisk to combine.

3.)  Fry the wings, about six at a time, until golden brown on both sides for about 8 minutes.  Remove the wings...

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3 Quick & Easy Meals for the Busy Holidays: Episode 1 - Egg Muffins

#cleaneating #nutrition Dec 04, 2017
 

EGG MUFFINS

Ingredients: (makes 6 muffins)

2 tbsp pre-cooked bacon

2 tbsp onions

2 tbsp mushrooms

3 tablespoons of chopped baby spinach

5 large eggs

1/4 coconut or almond milk

1 cup shredded cheese (we use mozzarella) 

salt and freshly ground pepper to taste

parsley or chives (optional)

DIRECTIONS:

1.)  Preheat the oven to 375 degrees.

2.)  Baste muffin cup tray with butter.

2.)  In a pan, sautee the onions, mushrooms & baby spinach in butter. 

3.)  In a medium bowl whisk the eggs & coconut milk

4.)  Add 1 cup of shredded mozzarella, the sauteed onion/mushroom and baby spinach into the bowl of eggs and coconut milk.

5.)  Bake for 15 - 20 minutes until egg is cooked through.  Easy way to check the egg: touch the middle of the muffins...if they are still wet and gooey, they'll need to be cooked a little longer.

6.)  Serve immediately or store the muffins in the fridge for up to 5 days. 

Enjoy!!!

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5 Nutrition Myths

nutrition Dec 01, 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 Effects of Exercise on the Brain

fitness Nov 24, 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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