25 Days Of Fitmas

Christmas advent calendars are so last year.

This year we present to you... 25 Days Of Fitmas!

25 days to keep you inspired and motivated during this festive season. From recipes, workouts, hints and motivational quotes, join in on the fun to countdown Christmas, the healthy way!

      

1. Apple Pie Quinoa Porridge

• 1/2 cup Morlife Certified Organic Quinoa Flakes
• 1 cup almond milk
• 1 apple diced
• cinnamon, ginger, nutmeg spice
• chopped walnuts
• honey

Directions:
Bring almond milk and spices to a boil, add in quinoa flakes and cook for 10 mins or until cooked. Add in apple, place into bowl and top with walnuts and a drizzle of honey. 

      

2. "Wake up with determination, go to bed with satisfaction."

      

3. Ab Superset

No gym required.

Rest 1-2 minutes after each the 2 sets and repeat for a total of 4 times.

15 sit ups + 15 Russian twists end

15 reverse Crunches + 15 elbow to knee

End with 1 minute plank.

       

4. Super Green Smoothie

• 1 cup spinach leaves
• 1 banana
• 1/3 cup frozen berries
• 1/2 cup coconut water
• 1 tsp Morlife Alkalising Greens

Directions:
Blend all ingredients in a blender with ice & water.

      

5. "It’s a slow process, don’t make it slower by quitting."

 

6. No Processed Foods!

If you see more than 5 ingredients on the back of a food package and can’t pronounce any of the names, then put it down! Stick to only foods in their most natural and wholesome form: fruits, vegetables, meats, rice, oats, yoghurt etc.

       

7. High Intensity Interval Training

Gym: treadmill

walk for 1 minute at 5kmph, sprint at 12kmph for 30 seconds.
Repeat for a total of 20 minutes. Warm down with a 5 minute walk

       

8. Cacao Chia Dessert 

• 1/4 cup Morlife Chia Seeds
• 1 ½ cup Almond milk
• 1 tsp Morlife Certified Organic Cacao Powder
• 1 tsp. coconut sugar
• 1 tbsp. Morlife Goji Berries

Directions:
Mix all ingredients together in a glass and leave in the fridge to set for 4-6 hours. 

     

9. "Ambitious goals make for outstanding achievements."

 

10. Wall Workout

Find a blank wall and repeat each exercise for a total of 5 times.

15 wall windshield wipers
30 second wall squats
15 wall push ups

      

11. Quinoa Tabbouleh

• 1 cup cooked Morlife Certified Organic Quinoa Grains
• 1/2 cup chopped spring onion
• 1 1/3 cup chopped tomatoes
• 1/2 cup chopped parsley
• Juice of 1 lemon
• Flaxseed oil
• Salt and pepper to taste

Directions:

In a large bowl, place the quinoa plus the remaining ingredients and oil. Mix well.

           

12. 3 Minute Arms

No gym required.

Perform each exercise for 30 seconds with a 1-2 minute rest after the round, do a total of 3 rounds (9 minutes).

Arm circles
Knee pushups
Overhead press
Floor triceps dips
Bicep Curls
Plank

      

13. Supercharge your meals for added nutritional benefits. 

Chia seeds, Goji berries, maca powder and spirulina are highly versatile and add a great boost to meals.

      

14. Lucuma Chia Banana Smoothie

• 1 cup almond milk
• 1 cup water
• ½ cup ice
• 1 banana
• 1 tsp. cinnamon
• 2 tsp. Morlife Certified Organic Lucuma Powder
• 1 tbsp. Morlife Chia Seeds

Directions:

Blend all the ingredients in a blender until smooth. 

      

15. 8 Minute Workout

No gym required.

Perform each exercise for 30 seconds, one after another. Rest for 1-2 minutes after a round, do a total of 2 rounds.

Jumping jacks
Wall push-ups
Walking lunges
regular push-ups
Star jumps
plank
high knee jumps
Sumo squats

     

16. Make a playlist 

Make a playlist of your favourite songs for different activities, e.g cleaning the house, exercising, cooking. It will make the time go much faster!

      

17. Superfood Salad Bowl

• 1 cup chopped kale
• 1/3 cup cooked Morlife Certified Organic Quinoa Grains
• 1 cup cooked sweet potato
• 1/2 avocado
• 2 tbsp. Morlife Goji Berries
• 1/2 cup sprouts

Dressing:

• 1/2 lemon juices
• 1 tsp. olive oil
• 2 tbsp. tahini 
• 2 tbsp. water

Directions:
Place all ingredients into a bowl. In a separate bowl mix together the dressing ingredients adding more water for smoother consistency. Mix the dressing into the salad well and sprinkle with Himalayan sea salt.

        

18. Leg Strengthening

No gym required.

Complete the round once. 

30 jumping jacks
45 second wall sit
20 jump squats
12 push-ups
20 walking lunges
1 minute high knees
20 squats
30 calf raises
20 dead lifts
1 minute plank
20 crunches

 

19. Don’t take the lift or elevator today and park your car that little bit further away!

 

20. Caramel Bliss Balls

• 1/4 cup Morlife Certified Organic Lucuma Powder
• 2 tbsp. Morlife Certified Organic Maca Powder
• 1/2 cup cashews 
• 10 medjool dates
• 1/4 cup Morlife Chia Seeds
• 1 tsp. vanilla extract
• 1/2 cup desiccated coconut to roll balls in.

Directions:
Add all the ingredients in a food processor and blend until combined. Add water if needed for mixture to stick. Roll into 2cm size balls. Roll the balls into desiccated coconut and keep refrigerated.

     

21. Variety Workout

Complete each exercise one after another. 

10 Push-ups
10 Squats
10 Jumping Jacks
10 sit-ups
10 Lunges
10 Tricep Dips
10 Burpees
10 Crunches
10 Squat jumps

     

22. Teriyaki Chicken Lettuce Wraps

• 1 packet cooked Morlife Teriyaki Quinoa Risotto 
• 1 head of lettuce
• 1 large chicken breast (250g)
• 1 tbsp. olive oil

Directions:
-Cook the chicken breast in 1 tbsp. oil in a large saucepan until both sides are cooked.
-Once chicken has cooled down cut into small bite size pieces.
-Spoon both chicken and teriyaki quinoa risotto into lettuce leaves. 

     

23. "Exercise not only changes your body. It changes your mind, your attitude and your mood."

      

24. AM Workout

No gym required

Complete each exercise one after another in the morning.

80 Jumping Jacks
20 Push-ups
40 Sit ups
50 Squats
20 Lunges
60 Second wall sit

      

25. HAVE A VERY MERRY CHRISTMAS!

    

Love from Morlife.