Pro- stacks plan Herbalife Powders

Here is a convenient way to pack powders for the day- prostacks! 

Let me show u how I use them: 

I fit my Herbalife Beverage mix (snack), Prepare (pre-workout), and rebuild (post workout) shake all in this nifty and easy to use shaker attachment. It's made to put your tablets in for lunch or for day, but I have a tablet box I use. 

The piece on the right screws up and into the lids of these other pieces inside. 

Here is the bev mix and prepare in one container. 

So in the end these r my powders for the day- shake for lunch, snack, pre workout and post workout. A lot packed into one thingy! 

They screw onto each other also and make it easy to take this one item out the door for your day! U can switch the powders and always be ready for your day! 

Cauliflower side dish (blender)

I love mashed potatoes and boy did I need to replace them some. 

Garlic seasoned cauliflower steamed to a mashed potatoe or rice consistency! It's yum! 

1. Cut up cauliflower head (I used 1/2 head for 3 people small servings) 

2. Put in blender and chop it all up small 

3. Pour into microwave safe container. And cook for 5-8 mins. Stir and recook if you need it. The more you cook it the softer and musher it gets like mashed potatoes or more like rice. 

Here is the approximate calorie count. I use extra salt cause I love it! All of the sodium would replace if u want to use a salt free seasoning like Mrs Dash. (I had none on hand but will get back to ya on how that tastes) 

BABES arm workout

Arm workout while dinner is cooking

This workout does a super-set on each muscle we focused on 

Do 3 sets of 20. Lower the weights when u get tired, even just do the motions with ur arms if u have to- to finish the 20 reps 

Keep good posture and shoulders back. Arms in line with the body at all times. 

Over head press:

90 degree angles 

Arms out to sides, shoulders back 

Lateral raises:

Shoulders back. Palms facing the ground. Rotate wrists up (like holding a pop can to drink it) at the end for last set it u want to work more than middle delt 

Bicep curl: 

Palms face up the entire time. Focus on pinkies up like drinking tea :-

Hammer curl:

Palms facing in. No rotation of wrists during the movement. Like ur drinking a bottle. Don't move upper arm at all 

Reverse fly : 

 

Leaned over row : 

Ab move for the day ; 

Plank into down dog on the chair 

Don't let ur hips sink down. You must stay in a straight line so not to hurt your back. 

Herbalife Tea by the Pitcher

We like to make tea by the picture so we can have more on hand for our office or for the week

2 tablespoons of tea mix with 2 Large crystal light flavor mix In 1 gallon of water

Our favorite flavors include 

cherry pomegranate 

berry pomegranate 

raspberry lemonade 

cherry limeade 

orange sunrise

Comment your new and favorite flavors for at home!

Gluten Free Herbalife Shakes

Herbalife also has gluten-free Shake selections! Instead of Protein Drink Mix use the "PPP" Personalized Protein Powder with these Formula 1 shake mixes.
Formula 1 Nutritional Shake Mix Orange Cream (my Favorite)
Formula 1 Nutritional Shake Mix Pina Colada
 Formula 1 Nutritional Shake Mix French Vanilla
Formula 1 Nutritional Shake Mix Vanilla Allergen-Free

*These products are certified gluten-free by the Gluten-Free Certification Organization (GFCO). We are currently exploring gluten certification for other shake flavors.

Fore more information on Frequently asked questions or other interesting facts visit
http://company.herbalife.com/faq/product

If you would like to look at the product label here is another helpful link
http://catalog.herbalife.com/Catalog/en-US/Core-Products/Core-Products/Formula-1-Healthy-Meal-Nutritional-Shake-Mix

Let me know if you have any other questions! but have fun my Gluten Free friends!!!!
kaylakeener@me.com

Spicy tuna salad

This dish is great for the flavor lovers! It is great on chips or sandwiches or completely alone! 

1 diced onion (u can use 1/2 first and then see if u want to add more) 

2-3 lemons (roll them on the counter before cutting in half and squeezing the juice into the salad) 

Salt 

Pepper 

2 diced tomatoes

2 large cans of tuna in water - drain water

1 bundle of cilantro - chopped 

Serrano peppers for spice (leave the inside/seeds if u like spicy. Chop up small) 

Can take that inside out 

These r small Serrano peppers 

Beside the jalapeño in fresh isle 

The final product is awesome!!!! And only good for ya! 

Harrah OK zumba

I had a blast doing zumba in Harrah with my my friend Crysten! She is a hoot and a half and you should definitely go check out her class!! Great way to get in that exercise! Ill help u with the nutrition part! But just go have a BLAST!!! 

https://m.facebook.com/Zumbawith?id=369362333133425&refsrc=https%3A%2F%2Fwww.facebook.com%2FZumbawith

Find her on Facebook Zumba with Crys

Or text me for info! 

Me and Crysten 

Get skinny in Harrah Oklahoma! And have a 

Blast doing it!!! Holler if u are going and I'll meet

You there! Remember your Herbalife rebuild

Post workout!!!! 

405-973-8800 

Tell her Kayla Keener sent you!

Herbalife Facts

 No copyright infringement intended. Only sourcing of learning/education. 
This is amazing information about herbalife! Someone posted a blog stating "facts" about Herbalife. They stated that the products didn't work for them and furthermore created a blog post about it. So some of my smart Oklahoma friends put this post together for said person.

Light up Ice Cube!

Hope some of this information is helpful to you understanding Herbalife, as well as a good laugh! Grab a glass of water and sit down :) 










ALWAYS research the source of your information!!! 90% of what your hear is OPINION~~10% is FACT....
From Kenan Bryant, Mandy Bryant, David Hayes, and Rodi Sutton
So after some nonsense was blasted via some "fans" blog a few of us leaders decided to seek some facts and professional help to aide in each and every one of "The TEAMs" (Herbalifers) confidence as well as instill trust in our brand, products, and integrity! (Not that us true Herbalifers don't already have it) We were researching the mis-information and had a great talk with a friend who is a doctor of biochemistry, and these were his thoughts.... (Please share with any and everyone you believe needs this info, our friend will remain undisclosed as well)
The Real Facts:

#1
Treadmills don’t make people lose weight. *Using* them helps people lose weight. Hence, many people come to Herbalife for the *combination* of the products (which happen to work incredibly well) AND the community Herbalife provides. Imagine having a group of like-minded friends who care about good nutrition, exercise, and being social. That’s how positive lifestyle changes occur. A canister of protein powder, no matter how cheap or “organic” isn’t going to do anything by itself.

#2
Herbalife is not a pyramid scheme, and has never been classified or found as one since its beginning in 1980 or by any of the 90 countries in the world. Furthermore, Herbalife does not pay participants for recruiting. Just as your neighborhood GNC isn’t a pyramid scheme – you buy at retail, the local GNC profits off your sale, the greater-GNC company profits, the companies that make products they stock profit. So essentially, you pay GNC, who pays nutrition companies, who pay manufacturers, who pay suppliers. Seems almost multi-level-esque too, but you’re OK with that?

#3
Fact: caffeine-containing products DO burn one hundred calories. It has been well documented that for every 200mg of caffeine, an additional ~100 calories are burned.

Dulloo, A.G., et al., Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers. Am J Clin Nutr, 1989. 49(1): p. 44-50.

Rudelle, S., et al., Effect of a thermogenic beverage on 24-hour energy metabolism in humans. Obesity (Silver Spring), 2007. 15(2): p. 349-55.

Dulloo, A.G., et al., Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr, 1999. 70(6): p. 1040-5.

#4
It’s pretty poor journalism, and certainly about as far from writing an actual informative piece to sprinkle in words like “poison” only to strike them out. Cheap shot? Sucker punch. Wow, big girl. The Entire Herbalife24 range has been NSF Certified for sport, and the entire Herbalife portfolio is in the process of being NSF certified to gaurantee that products meet label claims, and that the products are safe. Far from poison.

#5
You’re at the bottom of the “blogger” world. Your Alexa-rank is…not ranked. Are you the CEO at the company of your day job? Oh wait, you have to work hard to move up in your company too? What a novel concept.

#6
You say, “when you stop taking these products, that lost weight comes hurdling back to attach itself to you.”

THANKS FOR CONFIRMING THE PRODUCTS WORK. Since, you’re saying taking the products helped keep weight off, and when you stop eating them, you put weight back on. Maybe we should stop here?

#7
What “chemicals” are we adding to keep weight off? Like protein? Vitamins? Minerals? Isn’t EVERYTHING in the world a chemical? I mean, that organic quinoa is a mixture of chemicals, chica.

#8
Please kindly provide a reference to your claim that “It's not healthy when highly processed into this crap.” You’re erudite language clearly indicates you’ve read lots of scientific papers. Because the most scholarly articles say otherwise: like these: Happy Reading.

http://www.ncbi.nlm.nih.gov/pubmed/18328408
http://www.ncbi.nlm.nih.gov/pubmed/20621653
http://www.ncbi.nlm.nih.gov/pubmed/19324440

#9
Last time we checked our biochemistry text book, Sodium Chloride (aka a molecule of sodium and a molecule of chlorine) is one of the most important and essential-for-life minerals in our body. So, how is it that simply having a chlorine molecule makes something pool water?

#10
FALSE: There is no hydrogenated soy
FALSE: MSG isn’t used, and MSG isn’t autolyzed yeast extract.
FALSE: there is no margarine used

Don’t like artifical flavors? No problem, we have lots or products without them. Your choice. I’m sure you’re the same person who avoids sucralose and colors, but then loads up on “Fro-Yo” which is loaded with sucralose and artifical colors.

#11
We actually agree on something! We promote healthy eating too. We love real food, we love exercise.

Here is our thought: For most people, having an organic, farm-raised, locally-grown prepared meal isn’t practical 3 times a day. So for many (most) of the people, it’s about making better decisions. We are offering a healthier alternative to all the junk people are eating to help them live better lives. Our formula 1 shakes are loaded with protein, low-glycemic carbohydrates, vitmains and minerals. Mix this with some milk and fruit and you have a nutirtious and delicious meal. And, Formula 1 is considered “real food” by the US Government. Just because you can chew something, doesn’t make it real.

Sincerely,

Your leadership
Kenan, Mandy, David, Rodi

Have a wonderful end of month and let's get more customers than EVER AND BECOME THE BEST VERSIONS OF OURSELVES POSSIBLE!!!

Thank you Kenan, David, Mandy, and Rodi for putting this together!!! 

Herbalife Pancakes

 I am going to start trying herbalife pancake recipes! Let me know how any of these work for you! And send/comment me new recipes or things you liked!

Great tool for a fun snack to still keep us healthy for the summer time! 

Herba-love from me- Kayla Keener! hugs** contact me at 4059738800, text me :)

Herbalife Pancakes! 

HERBALIFE DULCE LECHE PANCAKES (Serves 1 as Meal Replacement) (Makes about 5-6 pancakes) (165 cals.)

1 egg
1 scoop Herbalife F1 Dulce de Leche or French Vanilla Healthy Meal shake mix
1/2 ripe banana

*Blend well into batter using a fork. Heat a lightly misted griddle (with This Can't be Butter spray) to 350% and pour in 3 " pancakes. Let cook until edges are firm and griddle side is brown. Turn with spatula and cook until other side is browned and pancake is done.

Serve with: 1 tsp. drizzle of light syrup, or honey, or sugar free syrup, if desired.

HERBALIFE CINNAMON APPLE PANCAKES (165 cals.)

1 egg
1 scoop Herbalife F1 Dulce de Leche or French Vanilla Healthy Meal Shake Mix
1/4 c. applesauce

Pinch of cinnamon

*Cook and serve as previously directed

HERBALIFE BLUEBERRY PANCAKES (155 cals.)

1 egg
1 scoop Herbalife Dulce de Leche or French Vanilla Healthy Meal
2 T. blueberries

*Cook and serve as directed above, or with sugar free blueberry syrup.

HERBALIFE CHERRY- PECAN PANCAKES (145 cals.)

1 egg
1 scoop Herbalife Dulce de Leche or French Vanilla Healthy Meal 

1 maraschino cherry, cut in bits
1 pecan half, broken in bits
drop of almond extract if desired.

Cook and serve as above with sugar free syrup.

HERBALIFE STRAWBERRY or WILDBERRY SHORTCAKE PANCAKES (155 cals. or 175 cals. with both berries, and add 10 cal. for real whipped cream)

1 egg
1 scoop Herbalife Wildberry Healthy Meal Shake Mix
1 large ripe strawberry mashed, or 1 large fresh strawberry sliced thinly
Optional: 10 blueberries, if desired
drop of orange or vanilla extract, if desired.

Cook pink pancakes as above. Serve with sugar free syrup and a very small dollop of lite Cool Whip

Permission to use, but please add this source box when copying recipes: Recipes created by (c) ATHENA MARLER CREAMER, Herbalife Senior Consultant, 10 year anniversary. Panama City, Florida. //
----------------------------------------------------------------------------

Option 1:

Ingredients

• 4 Egg whites

• 1/4 cup oatmeal (dry)

• 2 scoops Herbalife Formula #1

• 1 tsp vanilla

• Sprinkle of cinnamon 
  Directions
  Prepare in pan with spray
  Top with fresh berries and Sugar-Free Maple Syrup
  
  

  Option 2:

  (I like to eat these pancakes with sugar-free preserves and cool whip!)
  
  1/3 cup Heart Healthy Bisquick Mix
  1 scoop Herbalife apple fiber
  1 egg white
  1/3 cup unsweetened vanilla almond milk
  1 Tbsp light sour cream 
  
  Directions:
  Mix all ingredients together and cook like a normal pancake with Pam or butter (add calories for butter)
  Makes 1 generous pancake or 2 small pancakes. 
  Nutrition info: Calories: 206, carbs: 22, fat: 5, protein: 13, sodium: 484, sugar: 4
  
  

  Option 3:

  Batter:
  1 scoop protein powder
  1 Tbsp ground flaxseed (optional for an added nutritional boost)
  2 Tbsp almond milk
  1/4 cup egg whites
  1/2 banana – mashed
  1 tsp cinnamon
  1/2 tsp pure vanilla extract (if your protein powder is plain) 
  
  Toppings:
  1 Tbsp sliced almonds or almond butter
  1 Tbsp low sugar/sugar free syrup
  
  Directions:
  1.Mash half of a ripe banana and set aside.
  2. Combine one scoop of protein powder, ground flaxseed, almond milk, egg whites, and cinnamon.
  3. Add the mashed banana and stir all ingredients together until smooth batter is created.
  4. Add pure vanilla extract
  5. Lightly coat a pan with nonstick cooking spray, and place on stove over medium heat.
  6. Pour the batter into 4 inch circles (or one gigantic pancake!). Flip pancakes once they start to bubble. Top with sliced almonds or almond butter and low sugar syrup.
  
  

  Option 4: 

  
  2scoops french vanilla F1
  1 scoop vanilla PDM
  2eggs
  1-1.5 cup organic low-fat milk
  
  cook in grapeseed oil (high in omega-3 fatty acids, heart healthy, healthy for your brain and has a high boiling point.
  
  Makes 2 large pancakes
  
  9g Sugar
  34g protein
  all goodness of an Hebalife shake.. in a pancake

Daily Affirmation #2- Biblical Based

Here is another affirmation to confess over your life (first one on previous post). Shorter and direct if these are things your working on in your life too! Speak this out loud to give it POWER! Set your day with an intention! Line your body, soul, and spirit up! 

I will not be afraid or discouraged today. I have faith in God the Father and feel Him with me today. "Have not I commanded you? Be strong, vigorous, and very courageous. Be not afraid, neither be dismayed, for the Lord your God is with you wherever you go"-Joshua 1:9. "Do no be afraid or discouraged, for the Lord will personally go ahead of you"-Duet 31:8.

I will turn only to God for rest. I will take time each day to be comforted by Him.  "Come to me, all of you who are weary and carry heavy burdens, and I will give you rest"-Matt 11:28. "Whoever dwells in the shelter of the Most High will rest in the shadow of the Almighty"-Psalms 91:1.

 I will give God my burdens so I can be free. Free from worldly stress, anxiety, fears, and disappointments. "Cast your cares on the Lord and He will sustain you; He will never let the righteous be shaken"-Psalms 55:22

The Lord's Joy is my strength, not my own. "I can do all things through Christ whom gives me strength"-Phil 4:13

I will take time each day to recognize God in my life. "Be still, and know that I am God" -Psalms 46:10

The Lord is helping me become healthier in my mind, soul, and spirit. "Lord my God, I cried to you for help, and you restored my health"-Psalms 30:2

Health Affirmation- Bible Based

Here is a confessional/affirmation I wrote if you want to hang it up somewhere in your house to say in the mornings (I suggest the bathroom mirror & in the car). Confessing energy and health over your body, from a Biblical standpoint. Hope it encourages you and gives you motivation in your day. Bringing focus to your day by starting off with an intention!



God,
            I begin this day in you Lord (prov 16:3). A day full of energy and promise. That today I will remember the beauty I posses(song of songs 4:7); that I am unique(song of songs 4:6, 4:13a); and that I can do anything that I want (Phil 4:13). There is no one like me (song of songs 6:8) I ask in your name for help in time management and for encouraging friendships. Friendships that encourage my motivation (Prov 27:17) (3John2). That I will live the life I want to live today, not tomorrow (Prov 16:9). Understanding that being healthy is not just the workout; but a lifestyle I want to live, and I can accomplish. Your word says the energetic have something to show for their life (Prov 13:4). And that I won’t just merely be healthy, I will have God’s over and abundance. His word says I will “glow” with health and my bones will “vibrate” with life (Prov 3:8)! I accept these things in Jesus name! A sound mind makes for a robust body, but runaway emotions corrode the bones(prov 14:30). I will glorify the Lord with everything I do (1Cor 10:31). Thanking you Lord now for the sweet and refreshing sleep provided to me tonight (Prov 3:24). That when I awake in the morning I will be refreshed and completely re-energized(Prov 12:27)!  That I will not grow weary but continue to live a strong and mighty day to day life(Gal 6:9)(prov 13:11) (Isaiah 58:11-12)!
Accepting all of these things in according to your good will,
Amen!

Galatians 6:9
And let us not grow weary while doing good, for in due season we shall reap if we do not lose heart.

Philippians 4:13
I can do all things through Christ who strengthens me.

3 John 2
We’re the best of friends, and I pray for good fortune in everything you do, and for your good health- that your everyday affairs prosper, as well as your soul!

Song of Songs 4:6
The sweet, fragrant curves of your body, the soft, spiced contours of your flesh.

Song of Songs 4:7
You’re beautiful from head to toe my hear love, and beautiful beyond compare absolutely flawless.

Song of Songs 4:13a
Body & soul, you are paradise, a whole orchard of succulent fruits…

Song of Songs 6:8
There’s no one like her on earth, never has been, never will be.

Proverbs 27:17
You use steel to sharpen steel, and one friend sharpens another.

Proverbs 16:3
Put God in front of your work, then what you’ve planned will take place.

Proverbs 16:9
We plan the way we want to live,  but only God makes us able to live it.

Proverbs 16:26
Appetite is an incentive to work; hunger makes you work all the harder.

Proverbs 14:30
A sound mind makes for a robust body, but runaway emotions corrode the bones.

Proverbs 13:4
Indolence wants it all and has nothing; the energetic have something to show for their lives.

Proverbs 13:11
Easy come, easy go, but steady diligence pays off.

Proverbs 12:27
A lazy life is an empty life, “early to rise” gets the job done.

Proverbs 3:24
When you lie down, you will not be afraid; Yes, you will lie down & your sleep will be sweet.

Proverbs 3:8
Your body will glow with health, your very bones will vibrate with life.

Isaiah 58:11-12
I will always show you where to go. I’ll give you a full life in the emptiest of places-firm muscles strong bones. You’ll be like a well-watered garden, a gurgling spring that never runs dry.
12- You’ll use the old rubble of past lives to build a new, rebuild the foundations from out of your past. You’ll be known as those who can fix anything restore old ruins, rebuild and renovate, make the community livable again.

Proverbs 4:23
Above all else, guard your heart, for it is the wellspring of life.

1 Corinthians 10:31
So, whether you eat or drink or whatever you do, do it all for the glory of God.

Circuit training - Babes wk 4 workout

Circuit: do each workout once then do the whole circuit again. Start with 3 circuits then work up to 5-6. 

Don't take breaks in between - we women need this cardio! 

25 jumping jacks

20 standing mountain climbers 

     - 1 knee up / opposite arm overhead    

       press

20 bicep curls with a squat

20 Reach & twist 

     - wide stance deadlift, stretch and 

      reach with dumbbell to one leg with a 

      flat back and stand straight Up to 

       switch sides

10 (each side) "wood chop" squat

     - rotate your hips up to side, slice dumbbell in front of you into a squat (stay
     centered don't lean to a side, just the dumbbell goes to your side with straight arms)

20 overhead tricep press with 1 or 2 dumbbells
     - option do wall tricep push-up  

        instead or super-set it with it

Herbalife Locations Oklahoma

I love the people I'm helping and coaching to eat clean anywhere they go in Oklahoma! Just one more way I can support you! Tell EACH location Kayla Keener sent you!!!!!
Don't Fall predator to fast foods such as McDonalds or KFC! go to healthy and truly fast foods with Herbalife!

Ada
Nutrition Mission

Elevate 

Altus:

Health Shack 

Ardmore
Now Nutrition
Ignite Nutrition Ardmore

Bethany 

Body & Soul nutrition 

Chickasha
Sooner Nutrition

Choctaw:


Davis
Paradise Nutrition

Duncan :

81 nutrition

Durant
Claw Herbalife Nutrition

Edmond
Tru Nutrition 

Momentum Nutrition 

El Reno 

Uptown nutrition 

Enid 

Nutrition nook 

Hartshorne
Total Nutrition

Lawton:
Road Nutrition

Midwest City/Del City
Beach Hut Nutrition

McAlester
X-treme 10 Nutrition

Mustang:
New U Nutrition

Moore:
Fitbody Nutrition
GoodLife Nutrition

Newcastle:

Nutrition alley 

Impact nutrition 

Lifeway nutrition

Noble
New Leaf Nutrition
New leaf fitness & nutrition

Norman:
Rockstar Nutrition 
Fusion Nutrition 

Sooner nutrition

Level 10

Rockstar nutrition 

Sage's wellness lounge 

The Guantlet 

Oklahoma City:
Oasis Nutrition Lounge
Nutrition Revolution
Empower Nutrition
Peak Nutrition
Revision nutrition 

New Life Nutrition 

Paul's valley

Rockin nutrition Paul's valley

Shawnee:
Pure Nutrition Shawnee

Stillwater:
Absolute Nutrition

Tulsa:
The Kaizen Lounge

Weatherford 

Thrive Nutrition

Yukon:
Essential nutrition

Christian Rock for Workout

If anyone is like me I prefer Christian Music; it helps you stay positive and not focus on negativity in your life. I prefer the change it has created in my life (and my fiance’s)! Try it and you will see! So here is my alternative hard rock Christian Music to listen to when I workout, thought I’d share since so hard to compile a list and find them! Have a great workout! Check em’ out on itunes

Ride With Me             by: Decyfer Down     CD: Crash

Monster                      by: Skillet                   CD:Awake (Deluxe Version)

Kill Me, Heal Me        by:Skillet                    CD:X 2003: Experience The Alternative [Disc 2]

Puppet                       by:Thousand Foot Krutch    CD:Set It Off

Awake                         by: Seventh Day Slumber    CD:Finally Awake

Take My Life              By:Jeremy Camp                   CD:X 2003: Experience The Alternative [Disc 2]

Smack Down              by:Thousand Foot Krutch    CD:Welcome to the Masquerade

Boom                          by:P.O.D.                                 CD:P.O.D.: Greatest Hits (The Atlantic Years)

Hypnotized                by:Pillar                                  CD:Where Do We Go from Here

Frontline                    by:Pillar                                  CD:Where Do We Go from Here

Break Free                 by:Decyfer Down                  CD:End of Grey

Game On                    by:Disciple                             CD:Scars Remain

Hands of Time           by:Eowyn                               CD:Silent Screams

Over My Head           by:Decyfer Down                  CD:Crash

Fire It Up                    by:Thousand Foot Krutch    CD:Welcome to the Masquerade

Move                           by:Thousand Foot Krutch    CD:The Art of Breaking

Set It Off                     by:Thousand Foot Krutch    CD:Set It Off

Southtown                 by:P.O.D.                                 CD:Greatest Hits - The Atlantic Years

Feed the Machine     by: Red                                   CD:Until We Have Faces

Let Go                         by:Red                                                CD:End of Silence

Please comment more music to add to my list! Thanks!

Foam rolling

Foam Rolling is great for your muscles! 


For runners:

For back pain:

Great explanation for WHY we foam roll and a great step by step routine for at home

You can use foam rollers for workouts
Here is one for your legs you can easily do at home

Here is a 20min Pilates workout that is refreshing and strengthening, and great for flexibility