Fitness
Body Burn On The Block

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Fahim Kassam

Run around the block to warm up.
Find a bench and go to work.
10 dips
15 jump squats
25 bench crunches
10 15 yard sprints (either sprint from one bench to the next and walk back or sprint over the distance of the length of 2 houses and walk back.)

That’s a full body on the block!

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Health & Wellness
Goji Berries

Goji berries STS Health Goji Berries have been considered a superfood since ancient times in China. They are most popularly eaten sundried either on their own or in salads and parfaits. They are sweet, chewy, and have a slightly herb-like aftertaste. Goji berries have been known to help boost the immune system and protect the eyes. And like other berries, goji berries are also an excellent source of vitamin C which reduces tough cold symptoms. What really makes them a superfood is their high amount of Antioxidants which help slow down aging, prevent wrinkles, and aid in fighting disease.

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Fitness
Vlada’s 15 Minute No Excuses Metabolic Circuit

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At least twice a week on her own time Vlada does this workout routine that was given to her by her trainer. Simple, quick, and can be done anywhere she goes, there’s a reason why it’s called No Excuses Metabolic Circuit.
10 minute run to warm up.
1 minute of each of the following exercises for a total of 15 minutes.
Jumping Jacks
High Knees
Heel to butt jogging
Finish with a stretch.

No stopping, no excuses, lets go!

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Food & Drink
Vlada’s No Time Protein Mug Cake

SweatTheStyle_VladasProteinMudCake Ingredients:
Grounded Oats: 1 Tbsp
Baking Soda: Just a touch
Protein Powder: 1/2 Scoop
Egg: 1 Whole, or just the white
Almond Milk: 2-3 Tbsp
Stevia: 1 Package
Cacao: 1 Tbsp

Instructions:
Mix all ingredients in a blender.
Pour in a mug.
Back in microwave for 2-3 minutes.

No Time Protein Mug Cake for those who don’t have time. Depending on desired flavour add berries or adjust amount of cacao.

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