Living Happy Living Strong

Equipment:  mat, resistance bands, bungee cords. Workout:   3 sets: 45 secs on: 15 secs off 1. Worlds Greatest stretch 2. Bungee Pulls 3. Backwards Bungee Pulls 4. Squat Walks Forward 5. Squat Walks Backward 6. Squat Walks Lateral World's Greatest Stretch: Lunge forward and set your hands down in a plank position. Rotate your arm (same side as the leg that you lunged with) up to the sky. Bring your elbow down to the mat. As you stand back up, stretch your hamstrings in a split position, sliding backward. You should feel a pul behind your knees and quads.  Bungee Pulls: Loop your bungee cord around a pole or tree. Step back until you feel that you are being lightly pulled forward by the cord. Bend your knees at 45 deg. and pull the cord to the side of your body. Hold. Alternate arms.  Backward Bungee Pulls : Same as Bungee Pulls, but you turn away from the pole and extend with your triceps.  Squat Walks: Place your resistance band above your knees. (you can place the band under the

  The immune system   i s a complex network of cells and proteins that defends the body against infection. The immune system keeps a record of every germ (microbe) it has ever defeated so it can recognize and destroy the microbe quickly if it enters the body again. You can see why we should keep our immune systems healthy and strong. Here are 9 ways we can do just that:

If you love lettuce wraps, this one's for you.   Ingredients: -  1 can of light tuna in water - 3 tbs of olive oil-based mayo  (I prefer using vegan mayo , aka veganaise) - 1 tbs lemon juice - 1 tsp mustard -  pinch of salt - pinch of pepper - romaine lettuce hearts Directions: 1. Mix the tuna, mayo, lemon, mustard, and spices in a bowl. 2. Wash the romaine lettuce hearts  3.  Scoop tuna mixture into the romaine.  3. Enjoy!

 Love pancakes already? Let's add some protein and superfoods to fuel your morning, without taking away the deliciousness.  Ingredients: - 1 1/4 cup unbleached all-purpose flour (I love using  King Arthur Unbleached Hard Red Wheat Flour ) - 1 scoop of your favorite vanilla protein - 3 1/2  tsp baking powder - pinch of salt - 1 tbsp monk fruit sweetener or maple syrup - 1 1/4 cup unsweetened almond milk - 1 egg - 1 tbs avocado oil Directions:  1. In a large bowl, sift together the flour, baking powder, salt, sweetener, and protein powder. Make a well in the center and pour in the milk, egg, and avocado oil; mix until smooth. 2. Heat a lightly oiled griddle or frying pan over medium-high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot .

 Do you love chocolate? If yes, umm..... I think you'll LOVE this recipe. Ingredients: - 1 scoop of your favorite chocolate protein (My favorite is  Vega® Protein & Greens  ) - 1/4 cup oat flour (If you don't have oat flour, blend a 1/4 cup of oats at high speed until it becomes a powder) - 3 tbs maple syrup or honey - 1/3 cup almond milk  - 3 tbs cocoa powder Toppings: - pinch of salt - cacao nibs (to taste) Directions: 1. Mix all ingredients together in a bowl and enjoy! Optional: add toppings to the top

Let's get started LHLStrong Fam!!! Equipment (optional) : mat, resistance band Workout: Warm-up:  Jump in place                                                            60 Seconds The workout:       15 Lunges on each side (30 total) Start by standing up tall. Step forward with one foot until your leg reaches a 90-degree angle.  Lift your front   lunging   leg to return to the starting position. 15 Pushups Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs. Lower your body until your chest nearly touches the floor. Pause, then push yourself back up. Repeat. 15 Resistance Crunches Lie down on your back. Place the band under your knees. Bend your knees and place your arms across your chest. Contract your abs and inhale.  Exhale and lift your upper body, keeping your head and neck relaxed. As you lift, pulse your legs to create a stable tension in your quads and glutes. Inhale and return to the starting position. 15 Full Situp

  Well hello there summer! Here's a fun fact: In the U.S. the summer season starts June 20, 2021. I KNOW that many of you will be sitting by the pool a little while before that 😅 (or at least I know I will). Now at LHLS Fitness, we will be releasing a new summer challenge. On the  LHLS Fitness: Summer Challenge page , you will find a meal plan and workout calendar for the two weeks. I hope you find this fun and encouraging as we make our way into the new season.