Stair Steppin’ Workout by The Resource Girls

Stair Steppin' Workout by The Resource Girls

April 14, 2016
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Stair Steppin' Workout by The Resource Girls

The days are finally getting longer, the sun is just a little bit warmer and the smell of new beginnings and a fresh start is in the air! This time of year has everyone feeling like they can conquer the world and their fitness routine, so there’s no time like the present to do just that. Time to get steppin’!

As certified Resource Girls, we never like anything that’s too complicated or expensive. We like our workouts to be quick and efficient so that we can move on with our day. This is how we came up with this short and sweet body weight workout that will leave you burning calories, sore the next day, and feeling like a true boss. The only thing you need is a set of stairs and your own two feet.

It may be a little corny, but we LOVE acronyms when it comes to workouts. You only need to remember one word, in this case STEP,  and this will jog your memory for the specific exercise associated with each letter. It’s simple, so there’s no excuse not to get it done!

S – Step

Find some steps somewhere in your area. Think you don’t have steps? We’re sure there is a local high school that has a stadium or bleachers. We promise you can find steps somewhere. Get creative!

Every two minutes, alternate between jogging up and down the stairs and walking briskly, skipping a step each time. It should look something like this:

0-2 minutes – Jog up/down the stairs

2-4 minutes – Walk up/down stairs skipping a step every time.

4-6 minutes – Jog up/down the stairs

6-8 minutes – Walk up/down stairs skipping a step every time.

Keep this up for a total of twenty minutes!

Stair Steppin' Workout by The Resource Girls

 

T – Tricep Dips

Sit on the bottom step, place hands just outside the width of your body while keeping shoulders down and away from ears. Bend at the elbow to lower your body in front of the step, don’t let your butt touch the ground then press up and extend arms until your arm is straight. Squeeze your triceps at the top of the movement.

To make this movement more advanced keep legs straight, to modify, bend legs as needed. Do 8 reps, rest then repeat.

Stair Steppin' Workout by The Resource Girls

E – Extensions

While sitting on a step and keeping arms at your sides, extend legs straight out in front of you then bring knees into chest and back out again. You should definitely feel this in your lower abs. For a more advanced version also extend arms straight out in front of you, this will force you to balance by tightening your core.

Stair Steppin' Workout by The Resource Girls

P – Push-Up (with incline)

It wouldn’t be a Resource Girls workout without a couple push-ups thrown in! Try to do at least thirty incline push-ups. Modify by going to your knees or try a couple on your toes then go to your knees. You’re stronger than you think you are!

Stair Steppin' Workout by The Resource Girls

S – Squat

Not just any squat though, split squat stance utilizing the stairs. (see picture) With your left side of your body parallel to the steps, place your left foot on the first step and keep your right foot on the ground as you squat. Your right foot should be slightly back from your left, right knee bent, right heel up and weight in toes. Now squat up and down making sure left knee stays above ankle.

Attempt twenty reps then turn around to work your right side! Whether you do more or less than twenty, do the same number on each side.

Stair Steppin' Workout by The Resource Girls

We hope that after this short workout, your worries are less, your smile just a little bigger, and your spirit feels free. Seed Your Soul by opening your heart to something new and STEP into all the new possibilities this day has to offer! We promise you won’t regret it.

Stair Steppin' Workout by The Resource Girls


The Resource GirlsLauren and Cat are two best friends who have a lifestyle blog, The Resource Girls. They blog about what they call their 5 F’s – fashion, fitness, finance, food, and friendship. Their number one goal is to embrace who they are and live a healthy and happy life while not spending a fortune. They especially love DIY projects because they can put their own spin on something and make it 100% unique to them. Their motto is Be resourceful. Be you.

Creamy Breakfast Chia Pudding by Amie Valpone

Creamy Breakfast Chia Pudding by Amie Valpone

April 14, 2016
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My journey to “Eating Clean” started over a decade ago when I was suffering from a dozen health issues and doctors couldn’t figure out what was wrong with me. After being on a cocktail of drugs and losing hope, I have learned how to heal my body from numerous illnesses including Lyme disease to Hypothyroidism and C.Diff colitis. I started my website, TheHealthyApple.com to help anyone suffering from everyday minor symptoms such as a headache and bloating to chronic illness and autoimmune disease. I soon realized I wasn’t the only person suffering and there were others out there who needed healthy recipes that didn’t taste like cardboard! I learned how to get my body working FOR me- not against me. Instead of treating symptoms, I learned how to find the underlying imbalances in my body that were making me feel sick.

My hope is that my new book, Eating Clean: The 21-Day Plan to Detox, Fight Inflammation, and Reset Your Body, helps change lives and gives you hope that you can get to the root cause of any symptom by eating and living a clean lifestyle, which means removing chemicals in our food and our environment on a daily basis so we are lowering our body burden. Something I learned for myself, that doctors didn’t tell me (and I’ve been to over 500 doctors) was that nothing changed until I started to clean up my food and my environment (personal care products, cleaning products and beauty products) because our skin is our biggest organ! I never realized how important it is to look not just at what we are putting in our bodies but also what we are putting on our bodies, as well. I also realized that I had to put my health in my own hands and be my own doctor to navigate through the world from illness to wellness and vitality!

In my new cookbook, Eating Clean: The 21-Day Plan to Detox, Fight Inflammation, and Reset Your Body, I talk about how to start cleaning up your food and your life from chemicals and toxins that are in our everyday lifestyles from our food to our cleaning products. Detox is not what you think. In this book I outline what you need to do to detox your body on a daily basis and how to eat clean to support your overall health. I want to show you that eating clean feels amazing- not because you should, but because once you see life this way, you’ll never go back. There’s not a processed cupcake I’d eat to give up for how incredible I feel and if more people realized what an important role they play in their own health, they could change the quality of their life forever.

This cookbook is filled with over 200 plant-based recipes that are free of gluten, dairy, soy, refined sugar, eggs, white flours, peanuts and other inflammatory ingredients. No xanthan gum, no binders, no fake ingredients- all pure, whole anti-inflammatory foods such as chia seeds, walnuts, ground flaxseeds and more. Here’s a fun recipe from my cookbook that can be served as a quick and easy breakfast that can be made the night before (for busy weekday mornings) or served for a lazy Sunday morning brunch. Enjoy! Xo


For a grain-free breakfast packed with anti-inflammatory omega-3 fatty acids and protein, you can’t beat chia. This makes an easy, no-cook breakfast for a weekday morning.

Creamy Breakfast Chia Pudding by Amie Valpone

 

Ingredients:

  • 1⁄4 cup Mamma Chia Organic Black Chia Seeds
  • 1 1⁄2 cups water
  • 2⁄3 cup raw cashews
  • 6 large dates, pitted, soaked in water overnight, and drained
  • 1⁄2 teaspoon ground cinnamon
  • 1⁄2 teaspoon pure vanilla extract
  • Pinch sea salt

OPTIONAL TOPPINGS

  • 1 cup fresh berries, chopped pineapple, or sliced bananas
  • 2 tablespoons unsweetened cocoa powder or ground cinnamon
  • Handful Amie’s Grain-Free Granola (page 121) or another granola (pages 118 and 122) or Mamma Chia Organic Chia Granola Clusters

Directions:

In a small bowl, combine the chia seeds and water; set aside until the mixture forms a gel, about 20 minutes.

Combine the cashews, dates, cinnamon, vanilla, salt, and half of the chia gel in a high-speed blender. Puree until smooth. Transfer the pureed mixture to a medium bowl and stir in the remaining chia gel. Serve immediately, topped with one or more of the optional toppings, if desired, or store in the refrigerator until ready to serve.

SERVES 4


About the author:

amie-valpone_circleAmie Valpone, HHC, AADP is the Editor-in-Chief of TheHealthyApple.com; she is a Manhattan Celebrity Chef, Culinary Nutritionist, Professional Recipe Developer, Food Photographer, Writer and Motivational Speaker specializing in simple gluten-free, soy-free and dairy-free ‘Clean Eating’ recipes.  Amie recently healed herself from a decade of chronic pain including Lyme Disease, Polycystic Ovarian Syndrome, Hypothyroidism, Adrenal Fatigue, Leaky Gut, Heavy Metals and much more exhausting thousands of doctors in the country and Mayo Clinic; she shares her story of how Clean Eating  and Detox saved her life and inspires you to Clean up your food, too.  Amie lives in Manhattan, NYC where she cooks for a variety of clients including celebrities and people with busy lifestyles who enjoy healthy, organic, whole foods. Amie’s work appears on Martha Stewart, ABC News, Fox News Health, WebMD, The Huffington Post, The Food Network, Glamour Magazine, Clean Eating Magazine, SELF Magazine, Prevention Magazine, PBS and many others. Visit Amie on Facebook, Twitter, Instagram, Google Plus and Pinterest @TheHealthyApple. Amie’s first cookbook, Eating Clean: The 21-Day Plan to Detox, Fight Inflammation & Reset Your Bodywill be in stores nationwide March 8, 2016.

Coconut Yogurt Parfait

Coconut Yogurt Parfait by Connor Haris

April 14, 2016
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Happy Healthy New Year!

This chia-licious Coconut Yogurt Parfait is a fun way to fuel up and get back on track with our 2016 health goals. Big thanks to our favorite male vegan Instagrammer @connorharis for inspiring us with this beautiful creation! Who knew healthy eating could look good and taste even better!?

Coconut Yogurt Parfait | Mamma Chia

Ingredients:

Instructions:

  1. Create your chia seed gel by simply mixing 1/3 cup of chia seeds with 8 oz. of water + a tablespoon of any added sweetener you prefer (or 8 oz. milk of your choice for chia pudding), let it sit aside for 15 minutes to let the chia seeds soak and expand into a pudding like consistency.
  2. Gather your other ingredients and begin to layer your parfait in any order you desire.
  3. Dig in and enjoy!

About the author: 

Connor_Circle

Connor Haris is a teen food Instagrammer who started his health journey at the age of 13 after facing multiple life threatening diseases and mental issues. Connor created his YouTube channel and Instagram to document his journey and share his experiences with his followers. Connor’s Instagram @connorharis has reached an audience of over 13 thousand and growing, and his YouTube channel has over 100 thousand views.

“I want to give people hope that living a healthy and compassionate lifestyle is not just possible for all ages but is also an extraordinary and vibrant way of living.”  

Lemon Dill Chia Dressing

Lemon Dill Chia Dressing

April 14, 2016
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Did someone say “Healthy Thanksgiving?” One of our favorite vegan bloggers Vegetaryn shows us how to make this tasty Lemon Dill Chia Dressing  a delightful side dish for your Thanksgiving table!


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Chia seeds are awesome, nutritious, and tasty! I love them in my water, on my oatmeal, in a cracker, or on my salad. Chia seeds are pretty much great for anything, and I will be sharing one of my favorite recipes, Lemon Dill Chia Dressing.

INGREDIENTS:

DIRECTIONS:

  1. First, juice 4 Lemons.
  2. Then mix the lemon juice with 3 tbsp. of Apple Cider Vinegar.
  3. Add 1 tsp. of Sriracha to the mix.
  4. Add 1 tbsp. of Mamma Chia’s Organic Chia Seeds.
  5. Let sit over night, covered, in the refrigerator.
  6. The next day add 4 tbsp. of fresh, chopped Dill.
  7. Serve or toss dressing with a salad. Personally, I like to use romaine, tomatoes, cucumbers, & chick peas.

Enjoy!


About the author:

Taryn_circleVegetaryn (www.vegetaryn.com) is a place for people to find resources and inspiration on the journey to creating a healthy lifestyle. Food sustains our planet and all life on it, it nourishes us and should be exciting, social and comforting. Vegetaryn will help you will find new, delicious ways to support your mind, body, and soul with whole, plant-based foods. This website contains free, easy-to-follow recipes, grocery shopping lists, suggestions for eating at restaurants (including fast food), an ask the doctor section and a merchandise shop! Throughout the year a portion of Vegetaryn sales are donated to various organizations, such as, PCRM, Animal Place, and Beagle Freedom Project. To learn more about Vegetaryn, click here

Instagram: @vegetaryn
Facebookhttps://www.facebook.com/Vegetaryn/?ref=hl
Pinterest: https://www.pinterest.com/theVegetaryn/
Twitter: @thevegetaryn