(Source: tonned-tanned-fit, via fitforinfinity)

wondertokki:

HEALTHY YET DELICIOUS POPSICLES!

- Cranberry, blueberry and strawberry popsicle.
55 callories

Ingredients for one popsicle:

• 5 strawberries 
• 3 blueberries
• Cranberry juice

Instructions: 

Put 3 blueberries in the popsicle maker. Cut the strawberry in half and put that in the popsicle maker too.Fill it up with cranberry juice, and put it in the freezer for at least 5 hours!

- Apple, tea and ginger popsicle.
55 callories

Ingredients:

• 2 bags of greentea
• A few slices of fresh ginger
• 6tbsp liquid honey
• 1 squeezed lemon (lemon juice)
• 1 apple

Instructions:

Boil 500ml water, after it’s boiled let it cool down a bit for 5 minutes. Put the teabags and the slices of ginger into the boiled water, and let it stay for 3 minutes.    Now add the liquid honey and lemon juice to it and let the whole mixture cool down. Remove the teabags and ginger. Now cut the apple in 6 wafer-thin pieces, and divide them over the seperated parts of the popsiclemaker. Fill every part of the popsiclemaker with the tea and put it in the freezer for at least 5 hours.

- Kiwi and mint popsicle.
85 callories

Ingredients:

• 80g sugar
• 6 peeled kiwi’s
• 6 leaves of fresh mint 
• 1 squeezed lemon (lemon juice)

Instructions: 

Boil 100ml of water togheter with the sugar, boil it untill all sugar is dissolved and let it cool down. Cut 2 kiwi’s in tiny pieces. Now mash the other 4 with the sugarwater, mint and lemon juice in a blender. Mix the tiny pieces of kiwi with the mashed-kiwi mixture and divide all of it over the seperated parts of the popsiclemaker and put it in the freezer for at least 5 hours.

- Vanilla yoghurt and raspberry swirl popsicle.
85 callories.

Ingredients:

• 125g raspberries
• 1tbsp powdered sugar
• 500g vanilla yoghurt

Instructions: 

Mash the raspberries with the powdered sugar in a blender. Divide the yoghurt over the seperated parts of the popsiclemaker, fill it up till ±5mm under the edge. Now fill it up with the mashed raspberries in powdered sugar, and blend it a little with a skewer. Put it in the freezer for at least 5 hours or more! 

- Orange and nectarine popsicle.
80 callories.

Ingredients:

• 80g sugar
• 3 squeezed oranges 
• 1 nectarine in tiny parts

Instructions:

Boil 100ml of water togheter with the sugar untill all of the sugar has dissolved. Let it cool down. Now add the orange juice to it, and divide the tiny nectarine parts over the seperated parts of the popsiclemaker. Fill those seperated parts with with the orange-sugar juice and put it in the freezer for at least 5 hours or more! 

- Mango and Banana popsicle.
80 callories.

Ingredients:

• 1 banana
• 200ml coconut milk
• 2tbsp sugar
• 1 peeled mango
• 1 squeezed lime

Instructions:

 Mash the banana with the coconut milk and 1tbsp of sugar in a blender. Put in each seperated part of the popsiclemaker some of the mashed banana mixture, don’t fill it up! Cut the mango into tiny pieces. Now add the mango, lime juice and the left-over sugar to the left over mashed banana mixture and blend it again. Put this mixture carefully on the mixture you already had in the popsiclemaker, and put it in the freezer for at least 5 hours or more.

That are all the popsicle recipes, enjoy your delicious popsicle!

(via get-skinny-be-skinny)

(via startingwiththelittlethings)

leanmeanworkoutmachine:

The 21-Minute Ab Workout! 

The routine: Do all of the core exercises, followed by two minutes of cardio. Repeat the sequence three times; it’ll take about 21 minutes. 

What you’ll need: An exercise mat and a jump rope (optional). 

1. Single-Leg Stretch 

Minute 0:00-1:00 
Strengthens abdominals, stretches, hip flexors 

• Lie faceup, knees into chest, abs engaged. 
• Lift head, place left hand on right knee, right hand at right ankle, and extend left leg 45 degrees. 
• Pull right knee into chest while reaching left leg out and up. 
• Switch legs and hands. 
• Do 20 reps total, continuing to alternate legs. 

2. Double-Leg Lower/Lift 
Minute 1:00-2:00 
Strengthens abdominals 

• Lie faceup, abs engaged. 
• Place hands under the bottom of your spine. 
• Lift head and extend legs over hips. 
• Lower legs toward floor for 3 counts, then lift up for 1 count. 
• Do 10 reps. 

3. Saw 
Minute 2:00-3:00 
Strengthens obliques, stretches back and hamstrings 

• Sit with legs a bit wider than mat, arms out to sides at shoulder height, abs engaged, back straight. 
• Twist to the right for 3 counts, reaching your pinky finger past your pinky toe, keeping butt on floor. 
• Return to center; twist to the left. 
• Do 3 reps on each side. 

4. Sidekick 
Minute 3:00-4:00 
Strengthens abdominals, hips, hamstrings 

• Lie on your right side along the back of the mat, with legs, hips, and shoulders stacked. 
• Lean on your right elbow and bring legs to the front corner of the mat. Kick left leg forward twice, then swing leg behind you in a sweeping motion. 
• Do 10 reps; switch sides and repeat. 

5. Double-Leg Stretch 
Minute 4:00-5:00 
Strengthens abdominals, stretches lower back and hip flexors 

• Lie faceup, head lifted, knees into chest, abs engaged. 
• Straighten arms overhead, in line with ears, while extending legs 45 degrees. Keep legs still and head lifted as you circle arms wide to your sides, then hug knees back into chest. Do 5 slow reps, then 5 faster reps. 

6. Cardio Burst 
Minutes 5:00-7:00 

• Jump rope, jog in place, or do high knee or butt kicks. 
• Repeat full sequence 2 more times. 

(via fitforinfinity)