affiliate
DIDDYS
PTSBRGH
IMMA GO
W WA PL
2 EX TX
LVDLND
affiliate
https://teespring.com/stores/risesetonline
D3NNIIS
BRIZA
PHBUILD
ZACSMEX
LIVATL
DEE H3
| S | M | T | W | T | F | S |
|---|---|---|---|---|---|---|
| 1 | 2 | 3 | 4 | |||
| 5 | 6 | 7 | 8 | 9 | 10 | 11 |
| 12 | 13 | 14 | 15 | 16 | 17 | 18 |
| 19 | 20 | 21 | 22 | 23 | 24 | 25 |
| 26 | 27 | 28 | 29 | 30 | 31 | |
https://www.savethechildren.org/us/what-we-do/education/girls-education
affiliate
https://teespring.com/stores/risesetonline
| S | M | T | W | T | F | S |
|---|---|---|---|---|---|---|
| 1 | 2 | 3 | 4 | |||
| 5 | 6 | 7 | 8 | 9 | 10 | 11 |
| 12 | 13 | 14 | 15 | 16 | 17 | 18 |
| 19 | 20 | 21 | 22 | 23 | 24 | 25 |
| 26 | 27 | 28 | 29 | 30 | 31 | |
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
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
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!
decline leg raises & scissors
3×15
v-sit bicycles
3×20 secs
incline boxing sit-ups
3×20
pilates 100
2×100
alternating leg raises
3×20
tuck ins to leg extensions
3×12
alternating toe touches
3×12
hollow hold
3×15
Rise Set Online 