Tag Archives: absolutely abbey

Chia Seed Pudding

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Ch-ch-ch-ch-chia!

Chia seeds are tiny  black seeds that were a staple food for the Aztecs and Mayans and actually were named after the Mayan word for “strength” and with a long list of health benefits, it’s not hard to understand how they got their name.

Chia seeds are considered a superfood because they are packed with nutrients despite the small amount of calories per serving. A 1 oz serving is only 138 calories and it contains 11 grams of fiber and 4 grams of protein.

The tiny seeds are also packed with antioxidants, Omega-3 fatty acids and calcium.

For a delicious and nutritious treat make this super easy chia pudding.

Ingredients:

1/4 cup chia seeds
1 cup coconut milk
2 teaspoons honey
2 teaspoons unsweetened shredded coconut
1 teaspoon cinnamon
Directions:
1. Mix all of the ingredients into a mason jar or small cup.
2. Cover and leave in the fridge overnight.
3. Top it with some fresh fruit and enjoy!
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The chia seeds expand overnight and the pudding should have a similar texture to tapioca pudding.

This was my first time making chia pudding and I loved how it turned out. It only takes a few minutes to prepare before you go to sleep and it makes for a very easy breakfast in the morning or midday snack.

XOXO – Abbey

http://abbeyway.yolasite.com/

Follow me on Twitter and like my Facebook page!

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5 Refreshing Summer Smoothies

When it’s hot outside and you are craving something sweet try making yourself a smoothie as a healthy and refreshing snack. Smoothies are a great way to sneak some fruits and vegetables into your diet throughout the day plus you can take them with you anywhere! They may look intimidating to make but they are really very simple. Check out these 5 easy smoothies that are great for summer time:

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Orange Dreamsicle Smoothie: 

Blend together:
1 Cup Frozen Peaches
1/2 Cup Frozen Mango
1/2 Cup Vanilla Greek Yogurt
3/4 Cup Orange Juice

Pineapple Kiwi Smoothie:

2 Kiwis
1 Cup Frozen Pineapple
1 Cup Frozen Green Sliced Apples
1 Large Celery Stick
1/2 Cup Kale
2 Cups Water

Strawberry Shortcake Smoothie: 

Blend together:

2 Cups Frozen Strawberries
2 Cups Vanilla Almond Milk
2 Teaspoons Vanilla Extract
1 Tablespoon Ground Flax Seeds
1/4 Cup Raisins
1/2 Teaspoon Cinnamon

Cran-Strawberry Smoothie: 

Blend together:

2 Cups Coconut Water
1 Cup Frozen Strawberries
1/2 Cup Cranberries

Green Smoothie: 

1/2 cup chopped Kale
1/4 cup Parsley
1 Frozen Banana
1 Apple Sliced
1 Cup Orange Juice
1 Cup Water

I prefer to use a little bit of frozen fruit in my smoothies for convenience but if you don’t have any frozen fruit just add in some ice for that great smoothie texture!

XOXO – Abbey

http://abbeyway.yolasite.com/

Follow me on Twitter and like my Facebook page!

FREE shipping and a 110% back satisfactory gaurantee >> Abbey.1stphorm.com

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27 Battle Rope Exercises

Battle ropes are an excellent way to blast fight, burn calories and build muscle! They are becoming a popular piece of equipment in gyms but if your gym doesn’t have a rope you could easily bring your own just about anywhere and anchor it around a pool or post. A basketball goal would be an easy and accessible place to put your rope to good use!

The options are pretty endless on how to get your sweat on with battle ropes but a great way to start is by picking any number of battle rope exercises and doing 20 seconds of work with 40 seconds of rest for 10-20 minutes.

Watch the video below for 27 different ways to get an intense workout with a heavy rope.

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How To Use A Yoga Strap To Improve Flexibility

Yoga straps are a great tool for yogis of all levels to improve flexibility. They are used to basically extend your arms to reach your furthest point of flexibility.

They typically cost around $10 but I actually found mine on clearance at TJ Maxx for only $3! I’ve been using it in my yoga practice for a few weeks and I’m already loving the benefits, especially with the shoulder opening poses.

Here a ways to use a yoga strap to improve your flexibility.

 

Shoulder Openers

Secure the strap around your feet and reach your hands down the strap as far as you can into bow pose and keep inching your hands a little closer to your feet as much as you can.

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This could also be done one foot at a time like in the photo below.

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You can also use the strap to open your shoulders by standing in dancers pose and gripping the strap with both hands as close as you can reach to the end secured around your foot.

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Can you touch your hands together in Cow Face Pose? If you can’t a yoga strap can help you get there! Just grasp the strap with both hands and inch them as close to each other as you can.

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Standing Poses

The strap can also be used to assist with standing poses for example Extended Hand To Big Toe. The strap helps with balance which makes it easier to improve your alignment and be able to hold the pose longer.

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Seated Poses

If you have trouble reaching your toes, you can use a yoga strap to help you go a little deeper by securing it around your feet and reaching as far as you can on the strap with a straight spine.

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Binds

Take your binds to the next level by grasping the strap in one hand as you begin the bind and then grab the strap with your other hand and inch your hands closer together as much as you can.

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It’s important to always respect your body and the stages you are out in your practice. So pick up a yoga strap ASAP to start taking your flexibility to a new level in a safe and effective way.

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26th Birthday Workout and Giveaway!

This year for my birthday I am giving away 1 jug of 1st Phorm Phormula-1 Juicy Watermelon Protein. For your chance to win all you have to do is post a video or photo of you doing my Birthday Workout and share it on Facebook, Twitter or Instagram with the hashtag #AbsolutelyAbbeyBirthdayGiveaway. Also, tag me in the post! Must be completed by midnight June 17th and I’ll announce a winner on the 18th!

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26th Birthday Workout

Equipment: Dumbells, Box or Bench, Chin Up Bar, Medicine Ball, Kettle Bell, Jump Rope

*If you don’t have all of the equipment or can’t do something just make up something similar to do in place of that exercise.

1 Round For Time, 26 Reps Of Each Exercise

1. Double Unders (Or 50 singles with a jump rope)
2. Pushups
3. Toe Touches With Medicine Ball
4. Jump Squats
5. Plank Rows With Dumbells
6. Russian Twists With Medicine Ball (26 each side)
7. Box Jumps
8. Squat To Shoulder Press With Dumbells
9. Bicycles (26 each side)
10. Burpees (With a pushup at the bottom)
11. Mountain Climbers (26 each side)
12. Pullups (Use A Band or Other Assistance If Needed)
13. Froggers
14. Kettlebell Swings
15. Lunges With Medicine Ball Above Head (13 Each Leg)
16. Plank Walks
17. Super Mans
18. Single Leg Deadlift To Arm Curl (13 Each Leg)
19. Toes To Bar
20. Hip Extensions
21. Flutter Kicks (26 Each Leg)
22. Side Lunge With Arm Curl (13 Each Leg)
23. Alternating Frogger (13 Each Leg)
24. Split Lunges (13 Each Leg)
25. Side Plank Leg Lift (13 Each Leg)
26. Broad Jumps

I accidentally didn’t record the split lunges, sorry! It’s just a lunge with your back foot resting on a box or a bench.

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XOXO – Abbey

http://abbeyway.yolasite.com/

Follow me on Twitter and like my Facebook page!

FREE shipping and a 110% back satisfactory gaurantee >> Abbey.1stphorm.com

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Let’s Just Be Real

Let me start by saying I compare myself to others just like you do. But it’s something I actually try not to do. And when I catch myself doing it, this is what I try to remind myself.

1. Nobody is perfect.

2. Photoshop is very real.

3. I’m my own worst critic.

Social media is great and I’m inspired every day by things I see people post online. But it can also do a lot of harm. Because more often than not people are only going to post the perfect picture, not the one that shows off their biggest physical insecurities.

For example this photo below! I couldn’t wait to post this one because I thought I looked fit, strong and happy! I want to inspire my followers to work hard to be fit and healthy, so why not show them all the perfect shots? Until recently, I never really thought too much about how only showing my favorite photos could actually cause a negative feeling instead of a postive one.

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Photo Credit: Danielle Bertrand

When you constantly see photos that feature only the best angles, perfect lighting and often times intense editing, especially in magazines, it’s easy to fall into that trap of beating yourself up and wishing you looked like someone else.

I can promise you and would be willing to bet anything, that any Victoria’s Secret Model, professional athlete or World Champion body builder has something that they are insecure about. There is no way that they are completely satisfied being exactly how they are.

And I’m not saying you should be completely satisfied. Working towards improving and making yourself better in all aspects of your life is a good thing. But beating yourself up for being exactly where you are right now is not.

I saw an article by Women’s Health today talking about a new trend on social media called “Body Honesty” and it inspired me to finally be brave and make this post like I have been wanting to. Basically it’s about people sharing more than just the perfect photos. If people share more of the real stuff and less of the fake stuff, I think it could really make a difference.

I don’t have 3% body fat. My thighs touch when I walk. I have rolls on my stomach and I have cellulite, just like 90% of other women. But you know what else I have? Confidence. And so can you.

The comparing stops TODAY. Who’s with me?

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Before I get to my photos that I’ve been to embarrassed to share in the past, I first want to give a shout out to Aerie for starting the #AerieReal campaign and putting an end to retouching their photos. And to all of the women that have been brave enough to start something as powerful as #BodyHonesty and #BodyBeautiful, especially Shawn Johnson and Ashley Horner.

Ashley Horner is one of my biggest fitness inspirations and this is an example of a typical photo she posts on her Instagram:

But then one day she posted a photo sharing what her stomach looks like when it’s relaxed and when I saw this photo it gave me even more motivation to do this post!

I'm posting this because you guys ask me what happened to my stretch marks and loose skin from my now 3 beautiful boys (one standing behind me). Well surprise they are still there… You just don't ever see me sitting relaxed like this. Do I like it? Well no, but I don't allow it to be an excuse to let myself go or stop being healthy. Let go of your insecurities and #findbeautyinstrength I started out in the fitness industry so scared because I thought I had a flaw and I wouldn't be able to achieve my goals. Today I am confident enough to say I am one of the more successful fitness models, but I am nowhere near perfect. I am no different from you. And now that I have a voice in the industry I will tell you that it's okay; doesn't matter so get over it. I created these #becomingextraordinary trainers to take you down a different kind of journey; one that builds you up internally first where it matters most. www.ashleyhorner.co #ashleyhorner #ashletes #beautyinstrength #becomingviral #horner – Email my team at TEAM@ASHLEYHORNER.CO with your goals to get paired with the best trainer for you.

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I’m not going to just talk the talk I’m going to walk it too. So here we go!

All of these photos were take on the same day.

Here is another one that I loved:

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Photo Credit: Danielle Bertrand

With this one I thought, “Yes! Love the angle, my stomach looks really flat!”

I was initially really excited when I saw most the photos from this day but then when I saw some of them I thought, “Geeze! I can’t post these my stomach looks bad!”

For example this one:

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Photo Credit: Danielle Bertrand

And when I saw this one my first thought was, “Wow that has to be one of my best crow poses ever! But OMG where did that cellulite on my arm come from?”

Enough with the negativity. Enough with comparing yourself to photo shopped magazine covers. Focus on making yourself better instead of trying to bring others down. I never claimed to be perfect. I don't want to be perfect either. I'm always blown away by how complete strangers feel the need to comment on other people's posts on social media making fun of them or accusing them of not being good enough. And I'm not just talking about my own experiences. I see it all over other pages as well. Pretty sure we all learned that if you don't have anything nice to say then don't say anything at all. I have flaws. So do you. And so does everybody else. Perfect is boring. Perfect has no room for growth. I'm not competing with anyone. I just want to be a better person and a stronger person every day. Everyone always seems to want what they don't have. Girls with straight hair want curly hair, girls with super long legs want to be shorter, the short girls want to be taller, skinny girls want to be curvy and the curvy girls want to be skinny. You are beautiful. Every part of you is beautiful. Every flaw. Don't let someone else's negative mind influence yours. Embrace what makes you different. If you are real it will show. Real is beautiful. Fake and mean, well that's just ugly. I just want to be real. ✌💖🙏

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And here is another example of two photos taken on the same day. In one my leg looks very smooth but in the other you can see that there is cellulite. This is my number one insecurity but it does not define me. It’s something that I know a ton of females struggle with and that’s why I’m sharing this.

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I know some people will look at these photos and think that they should never take fitness advice from me because I’m not “perfect.”  I also know that these photos could and probably will make people mad, because to some people it wont even look like much.

But the point is, to me it is a big deal! These are my insecurities. I think of myself as someone that has always been an above average athlete and it’s hard for me to accept that I don’t have a 6 pack all year round and virtually no body fat like I used to.

Instead of being scared of what people think of me I’m going to just put my focus on being proud of how far I’ve come and using any negative thoughts as motivation. But I will not continue to compare myself to others. I am happy with just being me and working to be my best possible self. I have complete control over how I want to look and it’s in my hands and nobody elses.

In addition to comparing myself to others, I’ve also definitely struggled with comparing myself to my younger self! Most of my life I was always skinny, infact way too skinny! But I was young and an extremely active athlete with a great metabolism! Never in a million years did I think I would ever want to “tone up” or “be thinner.” In fact, I spent most of my high school years trying to gain weight!

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And then Hypothyroidism set in when I was 19 and my body was never the same. Instead of not being able to gain weight my body did a complete switch on me and now because of an underactive thyroid, I am more prone to gaining weight!

But it really isn’t fair to compare my soon to be 26-year old self to my 17-year old self, hypothyroidism or not, it’s part of growing up and everyone goes through it.

So here’s to accepting my body and all that it’s been through! Every mark and every wrinkle or dimple just represents life and we all have different journeys and obstacles.

So next time you look at someone and judge them because of their appearance, remember that you don’t know their story and it’s not your decision to decide how they should look anyway. You don’t know why that person is so extremely skinny or maybe 40 pounds over weight or even 100 pounds over weight! And when you see the perfect models on magazine covers remember that it’s their best photo, with the best lighting and it’s airbrushed to look perfect.

Part of being healthy is being happy and if we can’t be accepting of ourselves or eachother than we can never be fully happy and free!

It’s your choice and your right to look and feel exactly how you want to. Never let society’s messed up standards make you feel like you aren’t good enough, because you are beautiful and you are perfectly you!

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Comparison is the thief of joy.” —Theodore Roosevelt

XOXO – Abbey

http://abbeyway.yolasite.com/

Follow me on Twitter and like my Facebook page!

FREE shipping and a 110% back satisfactory gaurantee >> Abbey.1stphorm.com

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Workout Wednesday: 21 Minute Full Body Box Workout

For this full body workout all you need is a box or a bench and 21 minutes. When it comes to short workouts like this, it’s important to keep the intensity up so you get the most out of it. I like to do a circuit like this as a form of cardio instead of just running on a treadmill to keep things interesting!

Do 1 Minute Of Each Exercises X 3 Rounds:

1. Pushups with feet on box

2. Side step ups (30 seconds on each side)

3. Dips

4. Alternating toe taps

5. Reverse alternating single leg crunch

6. Split Lunges (30 seconds on each side)

7. Side plank with leg lift (30 seconds on each side)

If you try it be sure to let me know what you think!

XOXO – Abbey

http://abbeyway.yolasite.com/

Follow me on Twitter and like my Facebook page!

FREE shipping and a 110% back satisfactory gaurantee >> Abbey.1stphorm.com

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30 Ways To Make Oatmeal Exciting In 5 Minutes Or Less!

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I start almost every morning with a hearty bowl of oatmeal because it takes less than five minutes to make, it’s full of fiber and it provides a natural energy kick in the morning. Oatmeal alone is a great option for a quick breakfast but it’s even better if you load it with fruit, nuts and other delicious toppings.

I use quick oats most of the time for convenience but I prefer the texture of steel cut oats if I have time to make it. Typically it takes about 20 minutes to cook steel cut oats on the stove so to save time I like to make about 6 cups of it for the week to store in the fridge. If you do this ahead of time I think it’s even more convenient to just microwave the cooked oats out of the fridge rather than making quick oats because you don’t have to worry about adding water.

None of this recipes call for milk but I do add skim milk or almond milk a majority of the time but that is also just a preference! The options are really endless but here are 30 combos that I’ve made and loved:

1. Oats, Bananas, Strawberries and Almonds.

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2. Oats, Almonds, Raspberries and Blackberries.

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3. Bananas and Blackberries.

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4. Pumpkin Puree, Cinnamon, Chia Seeds And Honey.

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5. Blueberries and Mango.

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6. Bananas and Peanut Butter. (To drizzle it like in the photo just melt in carefully in the microwave in a mug and then pour it over your oats!)

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7. Peaches, Strawberries, Banana, and Almonds.

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8. Banana, Peaches and Granola.

 

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9. Peaches, Banana and Dark Chocolate Morsels.

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10. Mango, Apple, Strawberries and Granola.

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11. Apple, Blueberries, Peanut Butter and Banana.

 

 

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12. Raspberries, Peaches, Granola and Apple.

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13. Apple, Strawberries, Blueberries.

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14. Banana, Peanut Butter, Almonds and Granola.

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15. Protein Powder, Blueberries, Banana and Strawberries. (To add the protein powder just add some more hot water to the cooked oats and mix in the powder until its blended.)

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16. Strawberries, Blueberries, Blackberries, Banana and Granola.

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17. Apple, Granola, Unsweetened Shredded Coconut, Blueberries and Crunchy Peanut Butter.

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18. Pecans, Blueberries and Apple.

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19. Peaches and Blueberries.

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20. Mango, Blueberries and Banana.

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21. Blueberries, Pecans, Raspberries and Granola.

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22. Peaches, Granola and Blueberries.

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23. Blueberries, Raspberries, Unsweetened Shredded Coconut and Mango.

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24. Peaches, Blueberries, Granola and Almonds.

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25. Blueberries and Granola.

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26. Raspberries, Raisins, Banana and Blueberries.

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27. Pineapple, Strawberries and Granola.

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28. Strawberries, Peaches, Banana and Granola.

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29. Banana, Granola and Strawberries.

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30. Peaches, Blueberries, Strawberries, and Granola.

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A few more things to remember:

1. First of all don’t be intimidated by the photos. I don’t always make my oatmeal look this complicated, I only try to make it look pretty when I need pictures to show you all! Usually I just throw all the ingredients on top of each other!

2. Fresh fruit always is the best option. But a lot of the time I use frozen fruit that’s already sliced for convenience…except for bananas those ones are pretty easy to slice in a hurry!

3. As far as the frozen fruit goes, you can just put it in the microwave with your oats and it should thaw out perfectly after you mix it all together!

4. Try having a different variety of granola and nuts in your kitchen so it’s easy to mix the flavors up and keep things interesting.

XOXO – Abbey

http://abbeyway.yolasite.com/

Follow me on Twitter and like my Facebook page!

FREE shipping and a 110% back satisfactory gaurantee >> Abbey.1stphorm.com

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Protein Cherry Ice Cream

Who doesn’t love to snack on salty foods and sweets at night? I know I do! My biggest weakness with food is popcorn before I go to bed but at least I’ve moved on to olive oil popcorn instead of microwave popcorn!

But as far as the late night sweet tooth goes, I’ve found that home made ice-cream with a little bit of protein powder mixed in satisfies my sweet tooth just as much without all of the added sugar!

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To make this cherry ice cream you will need:

2 Frozen Bananas
1 Cup Frozen Cherries
1/2 Scoop Cherry Lime 1st Phorm Phormula-1 Protein

Yes, that’s it! Only 3 ingredients for this sweet treat!

In a high power blender mix the 2 frozen bananas until it becomes the consistency of ice cream. Be patient because it is going to take a lot of blending until you can get it to the perfect texture. Have a rubber spatula handy so that you can scrape down the sides as you blend.

Next blend in 1/2 a scoop of Cherry Lime 1st Phorm Protein. You could definitely go for a full scoop if you are looking for more protein.

And finally blend in 1 cup of frozen cherries. Don’t worry if they aren’t blended in super smooth because the bites you get with a big chunk of cherries in it is extra delicious.

This recipe serves two people or you can just save some for later!

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Enjoy! And if you make this recipe be sure to let me know what you think!

XOXO – Abbey

http://abbeyway.yolasite.com/

Follow me on Twitter and like my Facebook page!

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10 Yoga Poses For Neck And Back Pain

Do you wake up in the morning with neck and back pain or tightness? Believe it or not, just 10 minutes of yoga in the morning can can help loosen up those tight muscles and ease your pain throughout the day!

I was in a car accident nearly a year ago and I’m still dealing with pain in my neck and back as a result of a straight cervical spine and a bulging disc. I’ve seen countless doctors and physical therapists and I’ve found that nothing helps me more consistently than yoga!

I think these poses are most effective if I do them in the morning before exercising or going to work. It’s common for people to become tight in the neck area if they are stressed out so be sure to take deep breaths in and out while doing each pose to calm your body and mind. Hold each pose for 5-10 breath cycles or whatever you have time for.

Here are 10 yoga poses that can help with some of the tightness you experience after waking up in the morning:

1. Forward Fold With Shoulder Opener

From a standing position with your feet together or hip widths apart clasp your hands behind your back with your arms stretched out and fold over. Relax your neck and let your arms fall forward to a comfortable position.

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2. Thread The Needle

Start on your hands and knees and then bring your left shoulder and the side of your head as close to the floor as you can. Use your right hand to hold the rest of your torso up in a twisting position while on your knees. Then repeat on the other side.

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3. Cat Cow

Start on your hands and knees and on an exhale, arc your back into the cow position with your eyes gazing forward. Then on an inhale arc your back in the other direction to go into the cat pose with your eyes gazing down at the mat.

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4. Seated Fold With Chin Tuck

Sit on the floor and bend forward reaching for your toes and tuck your chin to your chest to get a stretch in your upper back and neck.

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5. Seated Spinal Twist

Start in a seated position with your feet crossed under your legs. Bring your left hand to your right knee and take your right hand to the ground and reach behind you while sitting up as tall as you can. Repeat on the other side.

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6. Downward Dog

Start standing straight up and go into a forward fold and then slowly walk your hands out in front of you and your feet behind you with your hips reaching towards the sky. Be sure to let your neck relax.

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7. Upward Dog

Begin by lying on your stomach and then pushup onto the top of your feet and bring your hips off the ground with your arms pushing off of the ground below your shoulders and hold for a few breaths.

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8. Seated Head Circles

Sit in a cross legged position with your back nice and straight and sit up tall. Makes circles with your head going up and down and around and then go in the other direction after a few breaths.

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9. Corpse Pose With Chin Tuck

Begin by lying on your back in corpse pose and then simply tuck your chin to your chest and lift your head off of the ground. Try to hold it for 20 seconds and repeat 5-10 times.

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10. Spinal Roll

Begin by lying on your back and bring your knees to your chest and wrap your arms around your knees. Rock back and forth on your back to give yourself a back massage!

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XOXO – Abbey

http://abbeyway.yolasite.com/

Follow me on Twitter and like my Facebook page!

FREE shipping and a 110% back satisfactory gaurantee >> Abbey.1stphorm.com

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