Find Your Calm

START YOUR DAY OFF RIGHT 5 Push-Ups 10 Squats 16 Plank Taps 20 Jumping Jacks 45 seconds of Rest Repeat until 10 minutes is up 4 MOVES TO LEAVE YOU BREATHLESS Do each move for 30 seconds, repeating 4x: — Squats — Knee Pushups — V-Ups — Mountain Climbers — Rest CARDIO BLAST Repeat 2x: — Mock Jumping Rope — Burpee with Push-Up — Squat Jump — Plank Taps — Jumping Lunge Tailor this one to your fitness level changing your work/rest circuits Beginner: 30 seconds or work/ 30 rest Intermediate: 40 work / 20 rest Advanced: 50 work / 10 rest Try these: Mindfulness Bell - A 5 Minute  Mindfulness Meditation: https://www.youtube.com/watch?v=wGFog-OuFDM  Tibetan Healing Sounds https://www.youtube.com/watch?v=Q5dU6serXkg  Rain https://www.youtube.com/watch?v=jX6kn9_U8qk  Stress Relief Salad Broccoli, Avocado and Lime Salad Not only is this salad backed with stress-fighting nutrients, but it's also simple to make and delicious! Ingredients: – 3 ripe avocados – 1 1/2 broccoli head – a handful of fresh coriander For the dressing: – Juice of 3 limes – 2 tablespoons of tahini – 3 tablespoons of olive oil – 2 teaspoons of tamari or soy sauce – 2 teaspoons of honey or pure maple syrup –Here’s something you can indulge in, Blueberry Banana Spelt Muffins. These little guys are packed with powerful antioxidants to help fight stress. Ingredients: – 3/4 cup mashed ripe banana – 3/4 cup + 2 tablespoons unsweetened almond milk – 1 teaspoon apple cider vinegar – 1/4 cup pure maple syrup – 1 teaspoon pure vanilla extract – 1/4 cup coconut oil, melted – 2 cups white spelt flour – 4 to 6 tablespoons coconut sugar or natural cane sugar – 2 teaspoons baking powder – 1 1/2 teaspoons cinnamon – 1/2 teaspoon fine grain sea salt – 1/2 teaspoon baking soda – 1/2 cup walnut halves, chopped – 1 1/4 cups frozen or fresh blueberries Instructions: 1. Preheat oven to 350°F and grease a muffin tin. 2. Separately mix wet and dry ingredients. 3. Pour wet ingredients onto the dry ingredients and stir until just combined. 4. Fill each tin about 3/4 full and top with extra blueberries. 5. Bake at 350°F for 25 minutes. 6. Let cool and enjoy! a sprinkling of salt