The Effects of Sleep on Weight Loss

nutrition Sep 15, 2017

Do you recognize yourself in the following description? Devoted to living a healthier lifestyle, you eat well, focusing on protein and vegetables. Your workout consistently. Overall, you’ve been maintaining a healthy lifestyle for a long period of time. Yet, there are little to no results, and your efforts seem hopeless.

Most people, wanting to fit into their old jeans, resort to the following plan: Eat less, move more. Through this process however, one forgets a crucial component: Sleep. “Sleep has its fingers in everything from mood to mental capacity to physical well-being” -Dr. W. Christopher Winter, Ph.D., president of Charlottesville Neurology and Sleep Medicine. Sleep, (or moreover, lack thereof), can have countless health ramifications. These ramifications in turn may affect, your capacity to exercise regardless of your willingness to, and your body’s cravings for unhealthy foods.

 Although your motivation is high, you may not be physically able...

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The Mindset of a Successful Woman

motivation Sep 08, 2017

At R3VOLVELife, mindset plays a huge part in what we teach. We believe that once one is committed to the right mindset, their chances of achieving their goals become twice as likely. A few tips from empowering women is a great place to begin.


Learn from Failure

            A successful woman isn’t derailed by setbacks. Rather she is open to them, and sees them as teachable moments that allow for growth and improvement. She analyses her mistakes, so that she is prepared for the next time life challenges her. Most importantly, she never lets it stop her from achieving her goals.

“Failure happens all the time. What makes you better is how you react to it” -Mia Hamm (professional soccer player, Olympic gold medalist, two-time FIFA Woman’s World Cup champion)


Be Open to Change

            Change, for anyone in general can be daunting. It is...

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Breakfast Stuffed Peppers

recipes Sep 01, 2017

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 minutes

Author: Lee Hersh


·         3 large red peppers (or any color!)

·         1/2 lb. ground pork

·         3 tablespoons olive oil

·         1/2 cup shallot, finely minced

·         1 cup red potatoes, finely diced

·         1 cup sweet potato, finely diced

·         salt and pepper, to taste

·         1 tablespoon minced garlic

·         1 tablespoon Italian seasoning

·         1 tablespoon fresh thyme


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5 Ways to Keep Yourself Motivated

motivation Aug 25, 2017

It's so easy to skip your workout when your bed is WAAAAAY to comfy or you are too exhausted from a long day at work, isn't it?

Here are 5 ways to keep yourself motivated, when you want to give in to your excuses:

1.       Get Your Priorities Straight

Stop procrastinating, and telling yourself that you’re doing it tomorrow. Rather that bending and breaking your weight-loss plans because of your life, whether it be time to work out or, time to cook something a little healthier than your usual quick fixes, schedule time in your life NOW.


2.       Reward yourself along the way

By celebrating the small achievements, you are gaining something through your journey. This provides motivational reinforcements, when you feel like giving up.  However, don't use food as a reward! (why do we reward ourselves with treats like our pets?!?)  Instead, book a massage, mani or a with a new pair of kicks!



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How to Refresh Your Mind to Achieve your Health & Fitness Goal

motivation Aug 24, 2017

 Today we will be focusing on Refreshing your mind body and spirit. What we mean by ”Refresh” is maintaining focus on your why when life tires your inspiration and will power. Without a deep Why, every excuse is going to be more powerful.

Two things that your Why usually stems from are: Fear, or Love. 

One of our members shared her story of waking up every morning hoping to begin eating clean. Yet everyday at around 4pm, after a frustrating dispute with her conscience, she can’t help but eat the wrong thing. She therefore asks what she can do to stop herself from giving in. In order to help her with her goal, we stress the importance of the right mindset, because the only person you are in competition with, is yourself. To therefore defeat the discouraging voice in your head, we use a method called the “Your 10 Deep Why”.

You begin with your surface reason, and keep asking yourself why. You’ll know when to stop when your answer is good...

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How to Renew Your Mind to Achieve your Health & Fitness Goals

motivation Aug 24, 2017

Today, is all about how to renew your mind, body and spirit. Now, we’re going to how to use these tools to achieve your fitness, health and weight loss goals, but, the awesome part, is that it can translate to any goal that you want to achieve.

This is because when it comes to your mindset, that’s where everything begins. So, renewing you mind, body and spirit, regardless of what your goal is. We will be specifically focusing on achieving your fitness goals, however, you can join any weight loss program, any gym, it will work, is what’s in your head.

You’re the only one that’s stopping you from achieving your goals.  Some programs out there are too challenging to maintain for the rest of your life. Point being, any weight-loss program will work, as long as you have the right mind-set.

Renew is something we would like to share with you, more specifically how we apply it within R3 and The Mallari Movement. We specifically use these tools during our...

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Be beach booty ready all year round with these 9 exercises!

exercises May 17, 2017

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Claim our 30 Day BootyCamp Challenge for FREE: Booty Camp Challenge

All you need is your yoga mat to sculpt and lift your booty!

You ready?

Workout Breakdown:

1.) Oyster (30x)

2.) 90 Degree Leg Lifts (30x)

3.) Fwd Knee Circles (30x)

4.) Reverse Knee Circles (30x)

5.) Kickbacks (30x)

6.) Toe Taps (30x)

7.) Crossover Taps (30x)

8.) Donkey Kicks (30x)

9.) Pulses (30x)

Repeat This Circuit On Your Other Leg!

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

Coach Crystal XO



Coach Crystal & Coach Nelson are your Lifestyle Transformation Coaches!!!

It is our mission, passion & purpose to develop, inspire & EDU-tain our "R3VOLVERS" to evolve into the healthiest, strongest version of themselves through Functional Fitness & Faith!

♥ Connect with Us! We love hearing from our #R3VOLVERS! ♥

♥ The Mallari...

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5 Reasons Why You Need To Be Lifting Weights

motivation May 08, 2017

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Want to eat that extra piece of pizza without feeling guilty? Lift weights. When you lift weights, you improve your body's metabolism. Studies have shown that an increase in type II muscle fibers can reduce body fat without changes to diet and might be effective in the fight against obesity.


Anaerobic exercise, such as weightlifting, show little difference between aerobic exercise, such as running, in terms of how well they relieve symptoms of depression.  After training with weights, an instant release of "feel good" hormones called endorphins and a feeling of accomplishment after you finish your workout helps those feeling symptoms of depression.


As you get older, you naturally lose muscle and bone mass.  Just as your muscles adapt to the stress of weightlifting by becoming bigger and stronger, your...

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Best Thigh Slimming & Booty Sculpting Exercises

exercises May 04, 2017

Workout Video

Claim our 30 Day BootyCamp Challenge for FREE:

FREE 30 Day Bootycamp Challenge

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

You ready?

Workout Breakdown:

1.) Squats (20x)

2.) Alternating Reverse Lunges (20x)

3.) Fwd & Back Prisoner Squats (20x)

4.) Marching Squats (20x)

5.) Chair Pose ISO hold (30 sec)

6.) Curtsy Lunges (L/R 20x each)

7.) 3 Pulses Curtsy (L/R 20x)

8.) Curtsy Lunge Pulses (L/R 20x)

Repeat This Circuit 4 times!

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

Happy Training Fit Fam<3

Coach Crystal XOXO

♥ Connect with Us! We love hearing from our #R3VOLVERS! ♥

♥ The Mallari Movement on INSTAGRAM:

♥ Follow our personal account on INSTAGRAM:

♥ Follow our fitness studio account on INSTAGRAM:

♥ Find The Mallari Movement on FACEBOOK:...

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3 Major Perks of a Strong, Firm, Perky Butt with Anything Butt

motivation May 03, 2017

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Ever wonder why JLO, the Kardashian sisters and Nicki Minaj pay TONS of money on their booty's and have such a HUGE obsession about taking care of their butts?

More than likely it helps to sell their brands, HOWEVER, we want to share with you 3 Perk's to Perking up your behind...

...Check out the 3 P's and why sculpting, toning and firming your butt has major benefits:


Powers Your Body

The glutes are the largest muscle group in the body, and produces four distinct actions: extending the hips, swinging the leg outward, rotating the leg laterally, and tilting the pelvis backward.  Whether you're an athlete or a mom chasing after your little ones, strong glutes increase your force and power during everything from sprinting, jumping, squatting to climbing, swinging, and moving from side to side."

Protects Joints

A stronger butt can mean healthier knees, as well as a pain-free lower back and hips. Strong glutes ensure that the femurs track properly over the toes...

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