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Let’s work those booties! Throw this booty building routine on to the end of your workout and feel the booty burn!!
10-15 reps of each on each leg. Repeat 3x
Over The Rainbow
Leg Lifts
Knee To Chest Leg Raises...
Pulse Up Kick Backs
Fire Hydrants
High Plank Knee To Chest- Knee To Elbow
High Plank Leg Lifts

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Posted by Chara Marie
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Hands down best granola I’ve ever made and you wouldn’t even believe the benefits it offers! The secret ingredient to this magical recipe is Matcha! Matcha is the most concentrated green tea in the world and provides antioxidants to help to prevent and maybe even treat age-related disorders, arthritis, cardiovascular disease and much much more. Add some to your fruit salad, with no dairy milk or on top of your smoothie!
Recipe:
1/2 cup dried coconut shreds
1/4 cup hemp seed...s
1/2 cup oats
2 tbsp matcha
2 tbsp chia grounded then mixed with 1/4 cup almond milk
1/4 cup coconut oil
Tiny dash of stevia or maple syrup
Instructions:
Mix everything together. Bake at 400 for 25-30 minutes stirring every 7 minutes or so. Granola is a tricky one when trying not to burn! I recommend keeping an eye on it as I found every oven is a bit different. Enjoy!

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Happy Hump Day! You know what that means, time to work those booootays 🍑 add this workout to your weekly regime. Best part is, you don’t even have to leave your house! All you need is a chair and as always, some good beats! Workout: 20x Pop Squats 10x 2 Backwards Lunge to 2 Side Lunges 10x Bulgarian Split Squat Right Leg 10x Bulgarian Split Squat w/ Hop Right Leg -Repeat On Left Leg 20x Open To Close Squats 20x Hip Raises 20x 3 Mountain Climbers to 3 Jackouts 20x Leg Lifts -Repeat Entire Circuit 3x
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Little Friday night sweat. Do 10 of each exercise 4x through. Finish with 5x 30 second sprint, 30 second test.
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Ab alert! Add this little circuit to the end of your workout for a total ab burn! Circuit: 10x side to side leg drops 20x cross overs 10x in’s and outs 3x 10x weight transfer opposite arm 10x knee to chest knee to elbow (both sides) 10x vinyasa flow chaturanga sequence X3 Feel the burn. See results!
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So I followed my own advice and embraced the uncomfortableness! Long hair has always felt like a security to me. I always felt like I looked better with it and was always afraid to embrace my very fine hair as it naturally is. But this year is all about embracing yourself and saying ‘F- it! I’m going to be the best version of me as best as I can!’ So here we go! I can’t wait to see what else is to come!
Hair by: @veronicagomeshair

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Inspirational quote
Embrace the uncomfortable. Welcome the new and have faith in yourself completely.

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‘Everyday I’m preppin’
Set your week up for a success by building your favour smoothies in ziplocks bags and keeping them in the freezer. Come Morning time, empty the bag into the blender, add your liquid and get ready to power through your day!

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I love how popular bullet journals are becoming. Journaling can turn a lot of people off because it can take time. Bullet journals are the same idea as journaling but without the commitment. I carry mine with me everywhere and when I need a break from work I’ll take 10 minutes to write my thoughts, inspirations, favourite quotes and a little list of what I’m grateful for this week.

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Taste like a nut, looks like a nut but it’s nut free. Could it be true? Better believe it! Super into this new ingredient I’ve recently discovered! This Brazilian Baru seed not only has a 2:1 protein to carb ratio but has many weight loss and cardiovascular benefits! It was the perfect topping to my healthy, vegan, gluten free, sugar free- banana muffins! I even added a couple scoops of the @nowfoodsofficial rawsome mix for extra an nutritional boost!

Banana Baru Bread Mu...ffins
1 1/3 cups mashed ripe banana or 3 large
2 tablespoons ground flaxseed mixed with 5 tbsp water
1/3 cup non dairy milk
1/3 cup coconut oil, melted
2 teaspoons pure vanilla extract
1/2 cup rolled oats
1 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon sea or Himalayan salt
1 tsp cinnamon
2 tbsp @nowfoodsofficial rawsome mix
Top with raw cacao and Baru seeds.
Instructions:
Set oven to 375. Mix all dry ingredients together. Separately, mix wet ingredients together. Then mix both dry and wet.
Pour into 6 lightly greased muffin cavities. Sprinkle chopped Baru seeds and raw cacao nibs on top. Bake for 30 minutes. Allow to cool. Store in fridge.

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With spring break right around the corner, I thought I’d share my number one Travel-Life-Hack.
Every trip I throw together some delicious oatmeal ingredients ensuring I get a filling, healthy meal that brings together a wide variety of vitamins and nutrients keeping you away from the unfavourable choices airports offer.

Here’s what I add:
Organic oats...
Handful of my favourite trail mix
Vanilla protein powder
@organictraditions matcha latte (amazing flavour and healthy benefits)
@nowfoodsofficial rawsome mix (this stuff is so nutrient packed. Vitamins, minerals AND healthy fats! Love this new product!)
Make this tasty mix at home. Throw it in a zip lock bag and when you get to the airport or on the plane, all you have to do is add hot water. Most coffee shops in airports have bananas too which is a tasty addition!
Start your trip off on the right food with a meal you can feel good about.

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Happy day of love my beautiful friends. In my books, who cares if your single or not on Valentines. Love can be celebrated with whoever you want! Spoil a friend, a family member or yourself to something they’d love and appreciate. Plan on spending the evening alone? A bubble bath and a glass of vino sounds like the perfect Valentine’s Day gift to yourself❤️🍷 You deserve it.

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Single, committed, unsure? Whatever your status in this Valentine’s Day, treat yourself to this DELICIOUS healthy dessert! No added sugar, only healthy, feel good ingredients! So easy, so tasty, you’ll love it!
Can’t Believe It’s Healthy- Mousse:
2 ways!
Serves 3
Ingredients:...
1 Avocado
2 Tbsp vanilla
¼ Cup coconut milk
1 ½ Tbsp raw organic cacao powder
2-3 Drops Stevia
Pinch of sea, rock or Himalayan salt
Top with coconut shavings
Instructions:
Place all ingredients in the blender. Blend well for 50-60 seconds. Adjust ingredients as needed.

Red Velvet Mousse
Serves 3
Ingredients:
1 Avocado
2 Tbsp vanilla
¼ Cup coconut milk
1 Tsp raw organic cacao powder
1 Tsp beetroot powder
2-3 Drops Stevia
Pinch of sea, rock or Himalayan salt
¼ Cup frozen strawberries
Top with cacao nibs
Instructions:
Place all ingredients in the blender. Blend well for 50-60 seconds. Adjust ingredients as needed.

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Ab alert! Add this little circuit to the end of your workout for a total ab burn!
Circuit:
10x side to side leg drops
20x cross overs
10x in’s and outs...
3x
10x weight transfer opposite arm
10x knee to chest knee to elbow (both sides)
10x vinyasa flow chaturanga sequence
X3
Feel the burn. See results!

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Posted by Chara Marie
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Weekend brunching!
I love coming home and show my parents just how easy and delicious plant based meals can be. They loved this blueberry chia jam parfait.

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Whenever a client, friend or family member approaches me about the most affective way to reach their goals, no matter who it is or what their goals are, I always tell them the same thing. One day at a time.

Looking at the big picture of what it is you want to accomplish can be daunting. So much so, we often think it’s too much work, too hard..... forget it. Instead think of today. What’s one thing you can do today to get you a little closer to accomplishing your goal. Then ask yourself the same question tomorrow and the day after that. One day at a time.

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After an extremely long day, my Thursday nights are ones I look forward to putting my feet up and relaxing. Not tonight. With a 9 hour course and 3 rides to conquer tomorrow, tonight was spent getting ahead on work and in the kitchen doing meal prep.
Reaching your goals doesn’t come without making sacrifices. If it’s important to you, you’ll stop saying ‘but, when, if, can’t’ and you’ll just do it.
Figure out what you want and how you plan to get there. Create an action plan and start now. Not Monday, not next week. Your time is now. So get to it😉

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Morning routine. Breathe, connect, give thanks for what you have and ask the universe for what you want.

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Breakfast should always be this beautiful. Unfortunately most of the time it looks more like a black coffee and a awkward green smoothie in a mason jar but hey, that’s life!

Simple Smoothie Bowl Recipe:
1/2 @sambazon unsweetened acai pack
1/2 cup frozen strawberries ...
1/4 cup vanilla unsweetened cashew milk
Large dash of cinnamon
Topped with strawberries, bananas, homemade sugar free granola and bee pollen.

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