Sexy Stems Workout

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This workout is VERY simple but when done correctly will truly work those legs and glutes. Don’t let the simplicity of the moves fool you, you will feel this workout tomorrow! Take the moves slowly (it’s not a race!) really feel the muscles you are targeting. Pictured here I am utilizing a 45 lb weight vest for my resistance but you may use dumbells, a sandbag, or even items you have around the house!

  • 200 Wide leg squats

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  • 100 ea leg lunges; 100 ea leg lunge pulses

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  • 100 Narrow to wide jump squats

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  • 100 Walking lunges

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Remember — keep good form and listen to your body! I am not a trainer, I just post the workouts that I do and that work for me. Always consult your doctor prior to taking on a new workout regime.

Xoxoxo
Reverent Lion

Wild Child Abs Workout

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Fun little core circuit to add on to your workout for the day!

As always be careful and make sure that your form is on point. I try my best to complete this circuit 2-4 times all the way through but just get going and try to complete it even once! Anything is better than nothing, and who knows, you may really surprise yourself!

Also, please remember that abs are truly made in the kitchen so take a visit to the Master Plan portion of the site and take a gander at the nutrition plan.

  • 120 second forearm plank hold on the swiss ball. (Make sure that your body is in a straight line and you are engaging your core)IMG_1236
  • 50 flutter kicks (place your hands under your seat and lift both legs about 6 inches off of the ground, then flutter kick in small pulses as if you are swimming the back stroke.)      IMG_1240
  • 25 roll ups. (Start in the position pictured and raise up to a seated position raising your arms straight up above your head, then bend forward all the way to touch your toes.  Return to start.)IMG_1237
  • 25 Jack Knifes (Begin as pictured in the first image, then tuck your knees, keeping your back flat as pictured in the second image and return to start.)IMG_1235IMG_1234
  • The 100 (Position yourself as pictured, pulse your arms 100 times. Inhale for 5 pulses, exhale for 5 pulses until you reach 100. Be sure to keep your core engaged.)IMG_1239
  • 25 hanging knee raises.         IMG_1241
  • 25 Eagle Crunches each side. (Place your right arm over your left and your left leg over your right, crunch up until your elbows and knees are touching. Return to start and complete 25 reps. Switch your arm/leg placement to left arm over right and right leg over left and complete 25 reps)IMG_1233IMG_1232

Health Chocolate

 

Health Chocolate

This recipe is pure delight. Tastes like melted chocolate bars, in reality it’s a superfood elixir.

Most hot chocolate mixes you buy in your local supermarket are filled with chemicals and harmful ingredients. For quite some time I ruled out hot chocolate believing that it could not be a part of my nutrition plan, that is until I came up with this recipe.

Raw cocoa is a powerful antioxidant and also contains B and E vitamins, iron, zinc, copper, calcium and magnesium. As you can see, in the table below, raw cocoa has about  40x the amount of antioxidants as blueberries. As with all things, moderation is key, but you should feel great about enjoying this elixir once in a while!

ORAC scores for the Top 10 Antioxidants Foods (per 100 grams)

1) Raw cocoa powder* 95,500

2) Raw cacao nibs* 62,100

3) Roasted cocoa powder 26,000

4) Organic Goji Berries* 25,300

5) Acai Berries* 18,500

6) Dark Chocolate 13,120

7) Milk Chocolate 6,740

8) Prunes 5,770

9) Raisins 2,830

10) Blueberries 2,400

Source: US department of Agriculture/Journal of American Chemical Society

Learn more: http://www.naturalnews.com/022610_cacao_chocolate_raw.html#ixzz2Ijgw5TiY

THE RECIPE

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  • 1 cup coconut milk
  • 2 heaping tbs of raw cocoa
  • 1 tsp maca powder (optional)
  • 1-2 tsp coconut flour (depending on desired thickness)
  • sprinkle of salt
  • sprinkle of cinnamon
  • 1 tsp vanilla extract (alcohol free)
  • stevia to taste (you may also use dates or honey to sweeten)

Place all ingredients into a pot over low heat and whisk to combine.  Bring mixture to a boil stirring continually. (serves 1)

ENJOY!

XOXO- the reverent lion

Mango Coconut Ice Cream

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I love mangos.The best mangos I have ever eaten were in India.  You buy them from a fruit vendor and they are warm from siting in the hot sun.  You then go about squishing the whole mango until it feels much like a water balloon and you break a small hole in the top and drink the mango like a delightful sticky sweet mess.  SO GOOD.  In india they also make a fabulous mango and yogurt drink called mango lassi.  I found myself craving mango lassi, so I came up with this recipe for a vegan mango coconut ice cream.

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Before we get to the good stuff, I also wanted to provide you a bit of information about the nutritional benefits of mangos. Mangos are a great source of vitamins A,C,K and vitamin B6  and also contain potassium. There are also recent studies showing that they prevent cancer, relieve stress, and help to reduce body fat! (see sources below) — OK now back to the good stuff —

Ingredients:

  • 2 ripe mangos chopped (you may use frozen if desired)
  • 1/4 cup filtered water
  • Juice of 1 lemon
  • 2 Tbs raw sugar
  • 2 tsp cinnamon
  • 1 1/2 cups of coconut milk
  • 1 cup chopped pineapple (optional)

1. Place your water, lemon juice, cinnamon, and raw sugar in a pan over medium heat and bring to a boil.

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2. Lower heat, and simmer for 10 minutes. Take off of the heat and set aside to cool.

3. Once the mango mixture has cooled a bit (10-15 mins) pour the mixture into the blender and add the coconut milk.

4. Blend until smooth. Add the pineapple and pulse 2-3 times (this will give you pineapple chunks in your ice cream)

5. Taste the mixture to make sure it is to your liking! (Not sweet enough? Add a touch of raw sugar or stevia and pulse again.)

6. Place the mixture in the refrigerator for one hour to set.

7. Place the mixture into your ice cream maker and follow the manufacturer’s directions.

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8. ENJOY

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Mango Benefit Sources: http://humansciences.okstate.edu/nsci/index.php/component/content/article/1-latest/56-nsci-research-finds-health-benefits-in-mangos; http://www.thebatt.com/2.8485/texas-a-m-researchers-discover-mango-health-benefits-1.1283355

The Perfect Vegetable Spring Roll

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I love any recipe that allows me throw in whatever extra vegetables I have laying around and still produces an amazing meal.  Vegetable spring rolls do just that.  The first time I made these babies it was a disaster, but once you learn how to handle the rice paper you can throw them together quickly and easily and they will soon become a go-to meal in your arsenal!

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First, slice the vegetables that you would like as your filling in roughly the same size as I have done pictured above.  For this batch I have included yellow bell peppers, carrots, snow peas, green onion, cilantro, and arugula.  Here is a list of possible filling choices, but get creative, there really is nothing off limits here!

  • Cilantro (a must!)
  • Lettuce (romaine, spinach, arugula, anything!)
  • Carrots
  • Cucumber
  • Bell peppers
  • Jalapeno
  • Green onions
  • Avocado
  • Red cabbage
  • Jicama

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Next, get out your rice paper sheets and set up your work station.  I have pictured the rice paper that you will likely find at your local grocer.  It is made out of white rice.  I have ordered the brown rice sheets off of Amazon, but they are quite pricey.  Either will do (obviously the brown rice sheets are preferable). Let me know if any of you know of a more reasonably priced brown rice sheet out there!

You want to set up a plate with cold water and a clean dish towel (I have found it easier to roll the rice paper on top of the dish towel.

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Now submerge the rice paper in the cold water and place it flat on top of the dish towel. Place your desired fillings on top of the rice paper and now roll the rice paper around the fillings like a burrito!

VOILA!!

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XOXOXOXO – Alyssa

Booty Workout

Here is a mini-series booty workout to add on to whatever workout you have planned for the day. Do this entire series 4 times all the way through.

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1.) 25 donkey kicks, each leg (25 right leg, 25 left leg)

2.) 25 donkey kick pulses, each leg.  Do not lower your leg all the way back to start, keep it at 90 degrees and pulse up as if you are trying to kick the ceiling.

 

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3.) 25 straight leg lower-lifts, each leg.

4.) 25 straight leg pulses, each leg — lift that leg higher!

 

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5.) 25 side donkey lifts, each leg

 

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6.) 25 side straight-leg lower lifts, each leg.

7.) 25 side straight-leg lower lift pulses, each leg — lift that leg higher!

NOW REPEAT THREE MORE TIMES!

Zippy Morning Energy Green Smoothie

Good morning my beautiful reverent lions! I woke up today with an overwhelming feeling of gratitude and just a zippy attitude.  So, in accordance with my mood, I came up with an awesome recipe for a tangy, spicy, energy packed, antioxidant packed green smoothie to get you going today.

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2 Lemons peeled and quartered

Zest from 1 Lemon

1/4 cup fresh ginger peeled and roughly diced

1 cup frozen organic blueberries

1/2 Green apple sliced

3 handfuls of arugula

1 Tbs matcha green tea dissolved in 1/2 cup of water

Stevia to taste

Place the matcha green tea in the blender followed by the remaining ingredients (it’s helpful to have the liquid on the bottom).  Blend until nice and smooth.  Add a few ice cubes if the texture seems too liquified for your liking. ENJOY!!

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XOXO – Alyssa

Introducing–ME!

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Of course, you can read all about me here and my plan here, but I wanted my first post on this blog to still be an introduction of myself and my story.

First of all, why did I name my site the reverent lion?  Its because that is exactly how I feel about my journey.  My journey to health and vitality required the consistent drive and dedication of a lion and reverent patience and self-mastery necessary to truly make life altering change.

My name is Alyssa and I have not only lost 50 lbs in the past year, I have also gained a healthy and happy lifestyle. I have always struggled with my weight and I hit my all time low a little over a year ago while experiencing high amounts of stress in my personal and professional life. I came to a point where I had to choose, would I continue on my current path citing “not enough time” as an excuse, or would I live my life by design? Not a single ‘diet’ or ‘fitness’ plan out there had worked for me, and so, I decided to do my own research and devise a plan tailored to my needs (THE plan).

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So what made this lifestyle change so different from the many other times I desperately tried to lose weight? I changed my paradigm.  No longer was I concerned about calories or the number on the scale.  I put myself on a journey to health.  I was concerned about eating the most nutritionally beneficial foods and working out to build an efficient healthy body.  I was patient with myself because I wasn’t concerned about getting results in one week.  Although many view my change as drastic for one year, it was still one year of consistency.  Because I was patient, I didn’t get discouraged and binge on unhealthy foods.  Also, because I was making this a lifestyle change, I altered my thought processes.  Instead of saying “I can’t eat that cookie” I changed to “I don’t eat cookies” not because I cant but because I don’t want harmful refined sugars in my system.

Most of all I became content with myself.  If I can do it, so can you.  Love yourself and find within the desire to live by design.  Make a change towards a healthy lifestyle, your heart, mind, and body will thank you!

XOXOXOXO – Alyssa- the reverent lion