Arms- home workout

Nothing better than fitting a workout into life in the comfort of your home. Time to Grunt louder and take time to flex harder!

DB: dumbells


ARMS!

Circuit arm workout: Do each workout ONCE then do it all again, repeat 3 times then work up to 5-6 times, do NOT take breaks- we are getting cardio in! You must sweat or its not a good workout (by round 2-3 you should) Start out with less weight and then increase weight

1. Standing DB Bicep Curls
5lb x 20reps

 2. Wall Tricep pushup (elbows go straight down, and forearms all the way on wall)
20 reps

3. Bar Curl (use whatever u have at home a barbell or curl bar or other heavier item.
20 reps

4. DB Overhead Tricep Extension (or us a Plate) 10 lbs then as you exhaust go down in weight 8lb>5lbs>3lbs>2lbs>0 and just do motion. But Keep going!
20 reps

5. Hammer curls. 5lbs 20 reps

6. Lateral Raises. 2-3lbs eventually work up to 5ls. Go out to the side, down, then in front of you

7. DB overhead press. 5lbs x 20 reps.

REPEAT!!!!!!

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. //
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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

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!