willowmadeco-blog

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Skinny Peach Crisp for two

2 medium peaches, skins removed, diced 1 teaspoon flour 1/2 teaspoon cinnamon 1 teaspoon sugar 2 tablespoons brown sugar 2 tablespoons oats 3 teaspoons flour 3 teaspoons coconut oil

Spray two small dishes with nonstick spray. In a small bowl, toss peaches with flour, cinnamon, and sugar, until evenly coated. Divide the peaches evenly between the ramekins. In another small bowl combine brown sugar, oats, and flour. Cut in butter or coconut oil using your fingers or a fork until the mixture has sort of clumped together and the butter is in pea-sized pieces. Crumble the topping over the top of the peaches.  Microwave 3-5 minutes.

adapted from thebakerupstairs.com

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Follow us @willowmade_ for all things happy fit and beautiful!

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Natural Nail envy?  At lovewillowmade.com our supplement Fortify can help support the health of hair, skin, and nails.

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What’s your favorite healthy snack that helps you stay on track?

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A happier, healthier, more beautiful you with the WillowFit band.

Tracks steps, distance, and calories

Watch function, and time display

Tracks sleep quality, and sleep time

Incoming call notice

Fitness goal setting

Comes with a free phone app to manage your fitness! 

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How to Break Out of Your Workout Rut

5. Make Time to Recover. 

Try Active Recovery. Do an easy activity (light cardio, a restorative yoga class) on days between tough workouts. 

Take a Day or Two Off. You need at least one no-exercise day each week.

Occasionally, Take a Week Off. If you’ve been hitting it hard five to seven days a week for months, take seven days of downtime.

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source: SELF.com

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How to Break Out of Your Workout Rut

4. Change Frequency. 

Break Up Sessions. If you run 4 miles twice a week, try doing 2 miles four times a week (or vice versa). 

Be Flexible. Mixing up the time of day you sweat can give you an edge, depending on your goal. To melt fat, work out before breakfast, when you haven’t eaten for several hours—it helps you burn stored fat instead of dietary carbs (muscles’ usual energy source), a study in the Journal of Physiology shows. To boost strength and calorie burn, go in the evening.

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source: SELF.com

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How to Break Out of Your Workout Rut

3. Go Harder.

Progress Your Moves. One shortcut to toned muscles is to increase the amount you’re lifting, but it’s not the only way. Experiment with using your body weight differently. 

Take Baby Steps. Small, incremental changes aren’t overwhelming, and they keep you moving forward.

Tone Up. If 5-pound weights don’t tap your strength, move to 8-pounders. You won’t bulk up, but you will notice definition.

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source: SELF.com

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 How to Break Out of Your Workout Rut

2. Trick Your Muscles.

Do the moves you love, just change the tools.  Trade dumbbells for a cable machine or TRX. Do ab exercises on a stability ball instead of the floor.

Change the order. If you have a go-to strength routine, work through it backward. Or mix up the moves entirely.

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source: SELF.com

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How to Break Out of Your Workout Rut

1. Warmup.

Take Five. Spend five minutes doing moves that gently work as many muscle groups as possible (jumping jacks, butt kicks, windmills). 

Roll, Don’t Stretch. Just one minute of loosening muscles with a foam roller increases their range of motion (ROM) without sapping your strength the way static stretching does.

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source: SELF.com

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Hustle and Heart will set you apart! 

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Inspire and empower others to start their own health and happiness journey. 

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The Willowmade tumbler

Stay hydrated with the cute and sleek new Willowmade tumbler.  

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YOUTHBLOOM

Supports and renews healthier, younger looking skin.

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Willowmade Fleece Jacket

This lightweight microfleece jacket keeps you warm without unnecessary bulk.

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Self-love

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Butt Moves That Beats Squats

Single Leg Glute Bridge 

Hydrants with Leg Extension

Rainbows

Curtsy Lunge with Kick

Heel Lifted Squat

Bear Plank Leg Lift 

Single Leg Dead Lift

Sumo Squat with Calf Raise 

Squat to Sumo Squat 

Source: Cosmopolitan

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Inner Thigh Exercises 

Ball leg lifts 

Glider slide lunges 

Sumo squat with side raises 

Inner thigh leg lifts 

Narrow Squat with overhead press

Side lunge 

Bridge with squeeze

Chair pose 

Elbow plank with leg lift

source: popsugar