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Wake Up Healthy

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bikini boot camp by tone it up | view video here!


"If you want to become the best runner you can be, start now. Don’t spend the rest of your life wondering if you can do it."
-Priscilla Welch


"If you want to become the best runner you can be, start now. Don’t spend the rest of your life wondering if you can do it."

-Priscilla Welch


How to Stay Motivated

“you cannot ‘find’ motivation, you must create it!” - yoga-body 

50 Ways to Stay Motivated for Weight LossHow to Stay Motivated to Exercise
12 Ways to Get Motivated
Staying Motivated to Lose Weight
More Articles about Motivation

Take it One Day at a Time
Don’t worry about tomorrow, focus on today. Focus on eating right for today, make it your goal for the day, and repeat it tomorrow, and the day after that and the day after that. 

Surround Yourself with Positivity
“Change your thoughts, and you change your world”, it’s really true. Think you can, and you can do anything. Think positive, breathe positive, live positive, be positive as much as possible. Focus on the solution, rather than the problem. Surround yourself with good people, good food (food that’s good for you), and good thoughts.

Create a Dream Board
Bring your dreams to life. Look at them every day. Never lose sight of what you want. Fill it with your favourite quotes and pictures to inspire you. 

How to Make a Dream Board
Digital Dream Board
Create a Dream Board

Visualize Accomplishing your Goals
If your goal is to lose weight, create a mental picture of yourself having already achieved it. What will you look like, feel like, and move like when you have accomplished that goal? Living as if you are already there makes realizing your vision something you focus on daily. 

Make Realistic Goals
Ask yourself what you want. What do you want from life? Who do you want to be? Where do you want to be? And make realistic goals. Now that doesn’t mean you can’t have your dream body, it just means realizing that it won’t happened overnight. Make S.M.A.R.T goals. Specific, Measurable, Attainable, Relevant, & Time-bound goals. 

SMART Criteria
Example of SMART goal

Reward Yourself, Be Kind to Yourself & Recognize your Progress
When you know you have been good to your body, treat yourself! Find a reward that inspires you- a new pair of sneakers or workout outfit, a new music CD for your walk or pamper your feet with a pedicure for all of your efforts. Give yourself a hug once in awhile! Train hard, eat right, sleep well, but once a week, allow yourself an indulgence. Enjoy your favorite dessert, get a massage, or simply take some time for yourself to relax.

It’s Okay to Cheat!
Once in a while, cheating will keep you on track! Planning a cheat, whether it’s a snack, a meal, a weekend or a week vacation, can make all the difference in the world. Allowing yourself a little “controlled” wiggle room, you can avoid falling off the wagon. And once your “cheat” is done, go right back to your plan.

Forget about the Scale 
Focus on how you’re life is changing, on how you feel. Focus on how you’ve changed. Focus on the inches lost, the muscle gained. Focus on how much better you’re becoming and how much you’re gaining. Alternatively, weigh yourself once a week, or even once a month. Measure your entire body monthly as well. Take one picture of yourself daily in the same outfit for the duration of your journey. 

Don’t Compare Yourself to Others
Focus on yourself, on creating the best you possible. Remember that everyone is different, everyone has their own experiences, and their own unique imperfections. Different people are at different stages at different times. Comparing yourself to others can lead to bitterness, anger, jealousy, envy and even unhealthy competition.

How to Stop Comparing Yourself to Other People
Learning to Live: Don’t Compare Yourself to Others


Raw Vegan Recipes…from EatYourRainbows.com

Fruit Platter - Banana, yellow watermelon, strawberries, pear, grapes, pomegranate frozen blueberries and figs. 

Veggie Platter with a yummy Caramel-Apple Dip - made with 3 large medjool dates, 1 small apple and enough water to blend.

Papaya Smoothie Bowl! Topped with frozen blueberries, banana slices, strawberry chunks, green grapes, mint, lime, hemp hearts and papaya seeds. 

Fruit Platter - Strawberries, grapes, pear, two tiny tangerines, two bananas with date paste, pomegranate and blueberries, with hemp hearts and mint.


Rustic Carrot Banana Bread with Walnuts

1 1/3 cups gluten-free flour (Bob’s Red Mill used)
1 tsp ground flax seeds
1/2 tsp salt
3/4 tsp cinnamon
1/8 tsp cayenne
1/2 tsp baking soda
1 tsp baking powder
1 tsp xanthan gum

1/4 cup maple syrup
3 very ripe bananas, mashed
1 orange, juiced + pinch of zest (room temperature)
2 Tbsp extra virgin coconut oil, melted
1/4 tsp vanilla extract - optional
1/4 tsp fresh ginger, grated

fold in:
2 medium carrots, grated
3/4 cup rolled oats or oat flour
3/4 cup raw walnuts, chopped

optional cinnamon cream topping:
1/2 cup raw cashews, soaked
1/4 tsp cinnamon
2-3 Tbsp non-dairy milk
1 Tbsp maple syrup, grade B

  1. Line a loaf pan with parchment paper or grease with coconut oil.
  2. Preheat oven to 410 degrees.
  3. Combine the wet ingredients in a large mixing bowl, mashing the bananas very well with the sweetener, citrus juice and oil.
  4. Fold in the dry ingredients until a thickened batter forms.
  5. Fold in the fold-in ingredients.
  6. Pour batter into pan and sprinkle a few rolled oats over top. I like to add a sprinkle of coarse sugar or a drizzle of sweetener over top too.
  7. Bake at 410 for twenty minutes, then reduce heat and bake for an additional 15 minutes at 350. The loaf will firm up a bit as it cools, but keep in mind that this is a hearty, more dense loaf because it is gluten-free and contains a lot of knobby, dense ingredients. Tons of texture in each bits.
  8. Cool a bit, slice and serve. Store leftover, covered, in the fridge or freezer and re-warm to serve.


Tonight I made a delicious new cake from scratch, which has all healthy ingredients and is vegan (can also be gluten free if you use a gluten free flour)!

Victoria Sponge Cake! 

1 cup whole wheat flour (or equivalent)
2 tsp baking powder
6 packets stevia
1/2 cup avocado (that was one full avocado)
1/2 cup applesauce
2 Tbsp ground flaxseed meal
6 Tbsp hot water
1/2 cup almond milk
1 tsp vanilla

In a small bowl, mix together the flour and baking powder (sift if you have a sifter, otherwise just mix thoroughly). Set that aside. Place the avocado, applesauce, and stevia in a mixing bowl and cream (mix at a medium speed for a while, until the mixture almost doubles in size). Then take the flaxseed meal and water and mix them together, and add to creamed mixture. Blend that all together. Now place flour mixture into mixing bowl with wet ingredients and mix until smooth. Add the milk and vanilla and mix until even throughout. 

Place in a greased 8-inch round pan and bake at 400degrees for 20 minutes. 

For the red topping:

Take a bunch of strawberries (I probably used about 10) and blend them up until smooth! That’s it for the red part!

For the white topping:

1 can of coconut milk (full fat) and place in fridge overnight if it is not thick at the top already. Once ready, take the thickened portion out of the top and place into a whipping blender. Add vanilla and 1 packet stevia and whip it up!

Each slice (if you slice the whole cake into 10 slices and make it exactly according to this recipe) has only 70 calories, 2 grams of fat, and 14 grams of carbs! 


Mini Cauliflower Pizza Crusts, vegetarian and gluten free…RECIPE


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A warrior feeds her body well. She trains it, works on it. Where she lacks knowledge, she studies. But above all, she must believe in her strength of will and purpose and heart and soul.
David Gemmel   (via tobeheal-ed)