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Dawna Stone

5 Extreme Calorie-Burning Exercises That Also Tone and Tighten

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Not all exercises are created equal! Some exercises may be great for toning and tightening but may not burn a lot of calories. If you’re looking to tone and tighten your body and burn a ton of calories in the process, these 5 extreme calorie-burning exercises are for you!

Exercise 1: Squat Jumps (Perform to Failure or max 50 reps)

How to do it: Stand with your feet shoulder width apart and arms behind your head. Squat down with knees parallel to the floor. Don’t bend below parallel. Jump up as high as you can while keeping your core tight. Lower back down to your squat position as you land.

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Exercise 2: Burpees (Perform to failure or max 15 reps)

How to do it: Squat with your hands on the ground in front of you. Jump your feet back to plank (or push up) position. Jump your feet back under you to the squat position. Immediately jump up as high as you can with your hands straight over your head. Repeat. Note: if you want to make the move even more difficult, you can perform a push up when you are in the plank position.

Exercise 3: Clap Jacks (Perform to failure or max 100 quick reps)

How to do it: Stand up straight with your feet shoulder width apart. Place your arms out to your side and parallel to the ground. Jump your feet out wide while clapping your hands in front of you. Jump feet back to shoulder and return arms out to the side. Repeat.

BONUS: Disease-Fighting Anti-Inflammatory Recipes – My Gift to You!

Exercise 4: Split Jump Squats (Perform to failure or max 20 reps each side)

How to do it: Stand with your right foot out in front of you with thigh parallel to the ground. Your back leg should be bent and your knee should be a few inches off the ground. Jump up and quickly switch legs in mid air so that your left leg is now in front and your right leg is now in back. Bend your legs as you land so that your back knee nearly touches the ground. Continue to quickly alternate legs. Note: keep your back straight throughout the exercise.

Exercise 5: Mountain Climbers (Perform to failure or max 30 reps each leg)

How to do it: Start in plank position—Lie on your stomach. Place your palms flat on the floor slightly wider than shoulder width. Push up off the ground so your arms are fully extended and you’re on your toes. Keep your back flat and engage your core. Pull your right knee forward and under your body while your left leg remains extended. Then quickly switch legs bringing our left leg under your body while your right leg extends back to the floor behind you. Quickly alternate legs. The faster you switch legs, the more intense the exercise becomes.

Start with just one round of these 5 calorie-burning exercises and slowly build up to doing 3-5 rounds for an intense tone and tightening workout.

**Please note: Before adopting any new exercise routine, you should consult your physician.

 

The Perfect Green Juice

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I can’t think of a better way to start the day than with a glass of fresh green juice. Not only is it nutrient-packed—full of vitamins, minerals and loaded with antioxidants—but it’s also great for your skin and can help you get your recommended dose of fruits and vegetables. This simple green juice has become my “go-to” morning juice. Give it a try!

SPECIAL BONUS! Get all 10 of my favorite juice and smoothie recipes HERE!

Super Green Juice:

Ingredients:

4 large kale leaves or 1 cup spinach

1 green apple, quartered and cored

1 rib celery

½ cucumber

½ lemon

Fresh ginger (optional)

Directions:

In a juicer, juice all ingredients and serve in a tall glass. If you enjoy your juice cold, can pour it over ice.

Makes 1 serving

Rustic Cranberry Cake

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It’s easy to be tempted by unhealthy desserts during the holiday season. Make this simple

cake and put it on your dessert table. By opting for frozen cranberries, you can make this

any time of the year. Recipe below…

P.S. If you want to get healthy or lose weight after the holidays, join me for the Healthy You Challenge. Learn more and read the amazing testimonials here.

TOTAL TIME: 1 HOUR 15 MINUTES

  • 1⁄2 cup gluten-free oat flour
  • 1⁄2 cup almond flour
  • 5 tablespoons coconut palm sugar, divided
  • 1 tablespoon coconut flour
  • 1⁄4 teaspoon sea salt
  • 2 cups fresh or frozen cranberries (thawed and drained, if using frozen)
  • 1⁄2 cup chopped walnuts, divided
  • 2 large eggs
  • 1⁄2 cup fresh orange juice
  • 1⁄4 cup melted coconut oil
  • 1⁄4 cup honey
  • 1 teaspoon almond extract

Preheat the oven to 350°F. Lightly oil a 9″ pie plate.

In a large bowl, combine the oat flour, almond flour, 4 tablespoons of the sugar, coconut flour,

and salt. Stir in the cranberries and 1⁄4 cup of the walnuts. Toss to coat the berries and nuts

with the flour mixture.

 

In a mixing bowl, beat the eggs. Add the orange juice, oil, honey, and almond extract and

whisk until well mixed. Add to the dry ingredients and mix well. (The batter will be thick if

using frozen berries.) Spread the batter into the pie plate and sprinkle with the remaining

1⁄4 cup walnuts and 1 tablespoon sugar. Bake for 35 to 45 minutes, or until a wooden pick

inserted in the center of the cake comes out clean. Serve warm or at room temperature.

Makes 8 servings

Wheat and Dairy-Free Sweet Potato Muffins

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When you want something with a hint of sweetness in the morning, try one of these

wheat-free muffins. Make a batch, wrap them well, and freeze them, so you can pull one

out as needed.

If you're trying to eat healthy or you want to lose a few pounds, join me for the Healthy You Challenge!

TOTAL TIME: 45 MINUTES

  • 13⁄4 cups almond flour
  • 3⁄4 cup flax meal
  • 2⁄3 cup coconut palm sugar
  • 2 teaspoons gluten-free baking powder
  • 2 teaspoons pumpkin pie spice
  • 1 teaspoon ground cinnamon
  • 1⁄2 teaspoon sea salt
  • 1⁄2 cup golden raisins
  • 11⁄2 cups shredded sweet potato
  • 3 large eggs
  • 1⁄4 cup melted coconut oil
  • 1⁄4 cup fresh orange juice
  • 1⁄4 cup raw pumpkin seeds
  • Preheat the oven to 350°F. Place paper liners in a 12-cup muffin pan.

In a large bowl, whisk together the almond flour, flax meal, sugar, baking powder, pumpkin

pie spice, cinnamon, and salt. Stir in the raisins.

In a medium bowl, stir together the sweet potato, eggs, oil, and orange juice. Add to the flour

mixture, stirring well to combine. Do not over-mix.

 

Divide the batter evenly among the paper liners, filling them about three-quarters full. Sprinkle

the pumpkin seeds on the tops of the muffins. Bake for 30 minutes, or until a wooden pick

inserted in the center of a muffin comes out clean. Cool in the pan set on a rack for 5 minutes.

Remove the muffins from the pan and let them cool completely on the rack.

Makes 12 muffins

Poached Egg, Avocado and Spinach Toasts

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I like to make poached eggs on the weekends when there's a bit more time for a leisurely breakfast or lunch. Poached eggs and spinach on toast are a traditional combination, but I add some avocado for another texture.

If you want a jump-start to better eating, join me for a quick and simple 5-Day Detox!

Recipe: 
1 ripe avocado, peeled, pitted, and cubed
Juice of 1/2 lemon
1/4 teaspoon sea salt (+ more to taste)
1 tablespoon extra-virgin olive oil
3 cloves garlic, thinly sliced
3/4 pound spinach, stemmed and rinsed, but not dried
Ground black pepper to taste
2 tablespoons white vinegar
4 large eggs
4 slices gluten-free bread, toasted
Hot sauce (optional)

In a small bowl, combine the avocado with the lemon juice and 1⁄4 teaspoon salt. Set aside.

In a large skillet over medium heat, heat the oil. Add the garlic and cook for 1 minute, or until

fragrant. Add the spinach and cook until just wilted, using tongs to turn the spinach. Transfer

to a bowl and season with salt and pepper to taste. Wipe the skillet clean.

 

To poach the eggs, fill the clean skillet halfway with water and add the vinegar. Bring to a boil

over high heat. Break the eggs into 4 small bowls. Remove the pan from the heat and gently

slide the eggs into the skillet. Cover the pan tightly and let the eggs sit for 4 minutes, or until

the whites are set and the yolks are still runny.

 

Spread the reserved avocado on the toast. Spoon the warm spinach mixture on top. Using a

slotted spoon, carefully transfer the eggs from the skillet to the toast. Serve with the hot sauce

(if desired).

Makes 4 servings

 

What I Ate Today to Stay Fit and Healthy…

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People always ask me what I eat to stay fit and healthy. Every day is a little different, but here's a sneak peak at today's meal plan.

P.S. If you want to jump start your healthy eating, join me for a quick and simple 5-Day Detox! It's the perfect way to clean up your eating, lose weight and improve your health.

Pre-Breakfast: Coffee or Tea
I stopped drinking coffee for nearly 10 years and stuck with tea only. Slowly, coffee has made it back into my life. I gave up coffee because I hated how dependent I became on it. One day I just decided to give it up. I suffered through the intense withdrawal headaches and started drinking tea. Now that coffee is again part of my life, I’ve made myself a promise that I would never again be so dependent on it. I tend to drink one cup of coffee 3 or 4 days a week and on the other days I drink tea.

Breakfast: Smoothie or Green Juice

There is something about starting off your day with a nutrient-packed drink. Not only do I love the smoothies and juices I make, but I also feel good about starting my day off right.

BONUS: I’m giving you two of my favorite recipes (free). Fill out below to Download!

Lunch: Sweet Potato and Kale Salad

I'm big on salads and love to add roasted vegetables in the fall. I usually try and add some protein as well with nuts, seeds, beans or fish.

Snack: Hummus and Vegetables
Today was hummus and vegetables but my snacks often change depending on what I'm craving. Sometimes I have nut butter and sliced apples or tortilla chips with guacamole. The goal is to not go over board on the snacks and instead, have just enough to satisfy me until dinner.

BONUS: I’m giving you two of my favorite recipes (free). Fill out below to Download!

Dinner: Red Quinoa Salad with Black Beans and Avocado

I love this salad and I usually make a big batch so I can have it again the next day. (Hint: this is one of my two favorite recipes that you can download).

After Dinner Snack: Dark Chocolate
I go through phases with my after dinner snack. I try to be healthy but this is typically the time I crave something sweet. At times, I indulge and have some ice cream or other treat. But I try to stick to a piece of dark chocolate or a piece of fruit.

Trying to eat better? Join me for a 14-Day Healthy You Challenge! Learn more HERE!