Alexis Ren Work Out Guide

So we’ve established that Alexis has a fantastic bod, and I’ve already made an eating/diet guide for her, but I haven’t really gotten into an Alexis Ren’s work out routine.

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I’m going to split the guide up into 4 parts, upper body, abs/back, lower body, and full body.

Upper body:

  • 50 push ups
  • 25 bicep curls w/ 5 pounds
  • 25 shoulder presses w/ 5 pounds
  • 25 tricep press backs

Abs/back:

  • 50 crunches
  • 50 sit ups
  • 75 bicycle crunches
  • 2 minute plank

Lower body:

  • 50 squats
  • 50 sumo squats
  • 25 donkey kicks (each side)
  • 25 lunges (each side)

Full body:

  • 1-2 miles of running (fast jog)
  • 15-60 minutes of yoga
  • 60 minutes of self defense/kick boxing
  • 2 hour hike

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Working out is only 40% of the battle. Healthy eating is about 50% and self love/acceptance is the other 10%. Remember to eat well, lots of whole plant foods while working out to maintain a killer bod and feel your best!

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Take progress pics every week and remember that missing a day at the gym or eating a ton of fries or oreos every once in a while doesn’t make you a failure. It makes you a normal human being!

Sweet Potato Pie Waffles

Fall themed… but not pumpkin spiced?!? What is this? Well in a world of pumpkin spice, I am going to be the sweet potato pie because I enjoy variety.

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Here’s how you make my delicious (unique) sweet potato pie (vegan) waffles:

  • 1/4 cup uncooked rolled oats
  • 1 boiled (peeled) yam or sweet potato
  • 1 1/4 cup almond milk
  • 2 tbs honey
  • A pinch of baking powder and baking soda
  • A pinch of salt
  • A (large) pinch of cinnamon and nutmeg
  • 1 tsp vanilla extract
  • 1/2 cup whole wheat flour
  • 1 tbs coconut oil

Throw these ingredients in your blender and blend em’ up.

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Once your batter is smooth and pourable (you can add almond milk if not – these measurements are really just guidelines) pour them into the waffle maker and let the magic happen. You can utilize this time to make yourself a glorious cup of coffee.

This should be your end result:

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Mmmmmm….

Lazy Girl Chili Recipe

I LOVE chili… vegetarian chili with fake meat, regular chili with real meat and cheese (even though I don’t eat it anymore), and I love my homemade vegan crock pot chili that takes 5 hours to make… but sometimes I’m lazy and all I have is three cans, some spices, and a bowl and then I make my lazy girl chili which takes approximately three minutes to make. All you need is…

  • 1 can of minestrone
  • 1 can chili/pinto beans
  • 1 can kidney beans
  • A little garlic power, paprika, and pepper

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This recipe serves 3-4 people depending on how hungry each person is. If you split it into three servings, each bowl has 220 calories, 14g protein, 40g carbs, and 1g fat. 

Drain the broth from the vegan minestrone soup. Take the veggies and noodles out and save them for later… they are great over some basmati rice! Rinse and strain the beans and but them in the broth. Add some spices and microwave for 2 minutes. This recipe goes great with some avocado toast or topped with cubes avocado. To make avocado toast all you need is

  • Toasted whole grain bread
  • Avocado
  • Pepper
  • Sea Salt

Just spread a little bit of avo on them and sprinkle on the salt and pepper.

Yummy Spiced Oatmeal Recipe

Oatmeal is a great way to start the day, they’re warm, healthy, and filling. I eat oats so much that I have around 1,000,000 different recipes for oatmeal, but this is the most basic, and easiest recipe I have in my recipe box (my head).

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The ingredients you need for this recipe are:

  • 3/4 cup oatmeal (rolled oats, dry)
  • 1/2 cup of boiling water
  • 1 tbs honey
  • Sprinkle of nutmeg
  • Sprinkle of all spice
  • 1 tsp cinnamon

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Make sure your spices are high quality. Good spices are a little expensive, but they last forever and make a pretty big difference in your meals.

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Same with the honey you buy. Make sure it isn’t cut with corn syrup or cane sugar. Real honey tastes best!

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Put the water over the oats and let them sit for a 5 minutes. If the water is not all the way soaked up, stir, and microwave. Next add your honey (or maple syrup if you don’t eat honey). Mix it all the way in to distribute the sweetness. Next add all of your spiced and stir your oats up once more. This recipe is super simple, but super delicious! Easy, fast, and healthy… give it a try!

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How to Live a Beautiful Life

Stress, negativity, and lack of reflection can cause life to blur by in a haze of headaches, self hatred, and emptiness. I’ve compiled three little lists for this guide. One list of things to add to your life, one of things to swap, and one of things to remove.

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Important things to add to your life:

  • A morning walk at least once a week. Almost every place on earth has some element of beauty, and taking the time to walk through it and genuinely stop to enjoy your surroundings can be insanely gratifying.
  • Celebration of the seasons. In the fall, go to the pumpkin patch, in the winter play outside then when you get too cold go back inside drink warm tea and listen to “Baby it’s cold outside.” In the spring go smell all of the blooming flowers, and in the summer soak up the sun, feel the warm breeze, and stay up late around the bonfire.
  • Buy a tapestry of a beautiful piece of art to spice up your living area. A splash of color can do wonders for your life!
  • Spend more time in the sun.

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  • Go swimming in a pond, lake, river, or ocean… any natural body of water.

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Important things to swap out/in to your life:

  • Swap chips, cookies, and icky snacks for carrots and hummus, apples and pb, and rice crackers and avocado.
  • Swap a quick car ride for a bike ride or walk.
  • Swap an hour on the elliptical for 15 minutes of hill running.
  • Swap energy drinks for tea or coconut water.

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Important things to take out of your life:

  • People who put you down or make you feel bad about yourself. You can’t feel good about yourself when people are constantly pointing out your flaws or telling you you’re less than.
  • Junk Food, ie. Meat, dairy, processed foods, eggs, added sugar, artificial colors. Eating real food will do amazing things for your skin, your body, and your life… trust me.

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  • Don’t zone out at the TV… instead meditate for 15 minutes a night. Focus on a cloud of light floating around you and nothing else.
  • Quit half assed at home workouts that frustrate you more than give you a good work out and try yoga! Take a class or watch an online routine (outside preferably), but start doing yoga, and taking it seriously.
  • Less time inside (screen time), more time outside. Take the weekends easy and go to the beach, or the lake,  maybe up to the mountains to hike. Just take a break and live!

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Remember to take time and appreciate everything in life that’s good, because if you don’t life just isn’t going to be as fun. Take pictures, try something new, and don’t let any possible judgment hold you back.

Savannah Montano Diet and Exercise Guide

I am not a huge fan of Savannah Montano but I have been getting a few requests to make a diet and work out guide about her and I will admit she has a pretty great body. After a couple hours of research this is what I’ve gathered. Also I now have a diet plan inspired by her and a few other fantastic bodies available here.

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She has an amazing body, and she loves to workout and live a healthy life style, but she also loves to treat herself. If you go through her pictures you may find pictures of her treating herself to cake, chipotle, and burgers. Although I do not recommend or endorse eating meat/dairy/eggs, everyone should realize that her body is not built on a strict 100% cheat free diet. If you want to eat oreos after a healthy day of eating a couple times a week, go for it, but remember to keep the bigger picture in mind.

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She eats a lot of salads, with sea food and greens. That is her go to meal when ordering out. She also avoids gluten most of the time (she isn’t gluten free).  I personally recommend eating a lot more than she does, but since she eats animal products, she has to restrict in order to maintain her body.

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She does drink soda, but only diet soda. I highly recommend that if you chose to drink diet soda you only chose brands like zevia which contain no artificial sweeteners like aspartame. Why shouldn’t you drink aspartame, check this out! She also drinks coffee, water, smoothies, and juice.

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Some of her go to foods are:

  • Watermelon
  • Kale
  • Salmon
  • Avocado
  • Almonds
  • Raspberry
  • Oatmeal
  • Peanut Butter
  • Grapefruit

Try and add these to your diet along with other whole plant foods. These are all considered flat belly foods and she has shared that she eats these in order to keep her tummy tight.

Now lets talk about exercise!

Savannah does a lot of ab work outs including crunches, sit ups, leg lifts, and planks. She lifts weights (light weight, high rep) and does cardio when she feels like it. Her cardio is usually running.

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Do what you will with this information readers, just remember that her body is HER body and your body is YOUR body. Following a guide isn’t going to make you identical to her, so love yourself, love this planet, love your friends and family, and be happy in your skin!

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Blueberry Nicecream Recipe

I love Nice Cream! It’s totally guilt free because you’re not harming any animals, or the environment, plus it’s healthy and won’t give you a tummy ache. I love regular nicecream, but I recently discovered a cool new little recipe to make my original blueberry nice cream way better, and you don’t have to brush your teeth right after because there is no blueberry skin in it.

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Okay, so this recipe consists of…

  • 2 frozen bananas (Make sure they’re ripe!)
  • 2 tbs almond milk
  • 3 tbs unsweetened blueberry juice

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Just blend that up and voila! Delicious blueberry nicecream!