16h crysp
Video ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ᏟᏒᎽsᏆᎪᏞ Ꮲ
crysp Can you get a good workout in 22 minutes?? Yup! We tested out the last test Tony Horton program titled #22MinuteHardCorps
this morning with Asher along side for about half of it.
The full program comes out in March and this military style workout crushes all excuses about not having enough time to workout at only 22 minutes!

#Sweeps #vitalbehaviours
16h

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1d crysp
X-Pro II ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ᏟᏒᎽsᏆᎪᏞ Ꮲ
crysp Look who finally got to ride again! It's been a long time since I rode a horse and I realized I hadn't since before my sisters horse Solo passed away. He was so wonderful to ride, he was calm and easy but still had a little spunk in him.
Today I rode JD for the first time since my sister got him oh.... 4 years ago maybe! Bout time hey!
Now I'll have to make it more of a regular thing!!
1d

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1d crysp
Mayfair ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ᏟᏒᎽsᏆᎪᏞ Ꮲ
crysp The light was beautiful in the barn tonight while we were visiting the cows. #cowsofinstagram 1d

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1d crysp
Inkwell ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ᏟᏒᎽsᏆᎪᏞ Ꮲ
crysp Impromptu family dinner! After visiting the farm animals and a horseback ride!! #familytime #farmlife #horsebackriding 1d

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2d crysp
Lark ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ᏟᏒᎽsᏆᎪᏞ Ꮲ
crysp Almond-Peanut Butter
Off to get some more nuts ~ this won't be enough nut butter for the week!! #nutbutteraddict #nutsaboutnutbutter
2d

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2d crysp
Valencia ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ᏟᏒᎽsᏆᎪᏞ Ꮲ
crysp Before #juijitsu class this morning Fraser digs into my bag and puts my #kickboxing gloves on. #hiya #hiya he says! This kid can not wait until he gets to start #TKD!! #nothingisordinary 2d

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2d crysp
Video ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ᏟᏒᎽsᏆᎪᏞ Ꮲ
crysp The Grind Includes Friday! Here are a few moves to try tonight.
Keep your goals in sight this weekend. 🏼#TGIF
2d

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3d crysp
Lark ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ᏟᏒᎽsᏆᎪᏞ Ꮲ
crysp The only type of orange I really Love! #orange #orange_nio #purpleoranges #purple 3d

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3d crysp
Clarendon ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ᏟᏒᎽsᏆᎪᏞ Ꮲ
crysp Little victory today.
This sweater fit buttoned up at Christmas but the fabric popped out when buttoned, you know what I mean? You know the spots in between each button? It didn't lay flat. ️ I've been working hard to get beach ready in March for our trip but weightless! Yup zero!! After 6 weeks of crushing my workouts and being on point with my meal plan, my body has changed and I'm so happy with the results but the scale has remained the same.
Luckily I'm used to telling others to look for Non Scale Victories and ignore the scale because sometimes it's just not a great gauge of your progress!
So today I put this sweater on and buttoned up and the buttons laid flat️ little win in the right direction to tell me what I already knew!

What's your little victory today?? Happy Friday!
#victory #littlewin
3d

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4d crysp
Video ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ᏟᏒᎽsᏆᎪᏞ Ꮲ
4d crysp
Crema ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ᏟᏒᎽsᏆᎪᏞ Ꮲ
crysp Hard work. Sure I can help simplify the process and provide accountability but it's you who needs to do the hard work each day, stay consistent and put your self first!
#workit #dothework #grind
4d
  •   stefanielizabethh I love this meme. Constantly rolling my eyes and shaking my head at all those people who think teas and wraps are going to work without changing diet and exercising. 4d
  •   crysp @stefanielizabethh #truth I work with a lot of people who want to make changes to their lifestyle but want a quick fix. It doesn't exist. Here are simplified plans and programs that take the guess work out of it but the real work of it needs to be done every single day. 4d

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5d crysp
Video ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ᏟᏒᎽsᏆᎪᏞ Ꮲ
crysp #workoutwednesday my favourite move from today's workout were these squat jumps with donkey kicks! I'll have to check the proper name for them. They look a bit scary but I promise they are fun and challenging!
I love to be challenged in a workout and this "kill cupcake" workout did just that! You can try it free too! Comment below if you want info on how you can get access to the Netflix of workouts free for 30 days! #cupcake #mombefit
5d

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5d crysp
Normal ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ᏟᏒᎽsᏆᎪᏞ Ꮲ
crysp Healthy Oatmeal Chia Breakfast Bowl

One of my favourite breakfasts, probably because it includes #peanutbutter
Ingredients

1/4 cup Whole Oats
1 1/2 Tsp chia seeds
3/4 Cup Water
½ tsp vanilla
1/2 tsp honey
½ cup rinsed raspberries
1/2 banana, sliced
3 tbsp slivered almonds
2 tbsp melted homemade peanut butter (or other nut butter)
1 tbsp maple syrup *Other optional toppings // sliced strawberries, blueberries,
blackberries, kiwi, peaches, coconut shavings, goji berries,
pomegranate seeds, pumpkin seeds, nut butters, cacao nibs,
or homemade granola

Instructions
1. Add Oats, chia seeds and water into a small sauce pan. Cook on medium high until bubbling.
2. Add in honey and vanilla, stir and cook until oats are
tender and mixture starts to thicken.
3. Rinse and slice fresh fruit.
4. Combine peanut butter and maple in a saucepan or
microwave-safe dish. Heat until warm and thin enough to
drizzle. Add more maple syrup if consistency is too thick.
5. Top with fruit, slivered almonds and a drizzle of
the peanut butter/maple syrup mixture.
6. Serve and enjoy immediately.
5d

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6d crysp
Clarendon ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ᏟᏒᎽsᏆᎪᏞ Ꮲ
crysp These are awesome!! Have you tried them?
A Sweet treat that isn't awful for you yippee!! Made with whole wheat flour, date paste, cane sugar, cocoa, vanilla extract, flax seed, oil. Sure there is sugar but there is also no ingredient I don't recognize and the first ingredient is not sugar!
Oh and they taste awesome!! Yay @naturesbakery!!
6d

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6d crysp
Ludwig ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ᏟᏒᎽsᏆᎪᏞ Ꮲ
crysp Deconstructed Thai chicken veggie wraps with spicy peanut sauce. This lunch will cause some serious work place lunch envy!
23 made lettuce wraps last night with chicken, brown rice and veggies then topped each with peanut sauce, they were AMAZING!!!! I had some left overs so I used them for my lunch today 🏻 Directions

Layer up brown rice, chopped peppers, cucumbers and whatever other veggies you fancy. Top with chicken and Spicy Thai peanut sauce!
For the Peanut Sauce:
3 tablespoons olive oil
2 cloves garlic, peeled or a dash of garlic powder
2 tablespoons low sodium soy sauce
1-2 tablespoons homemade peanut butter
1 tablespoons water
1 tablespoons white vinegar
1 tablespoons honey
a big squeeze of lime juice

Instructions
Place the ingredients for the peanut sauce in a food processor or blender. Pulse or blend until smooth. Add more peanut butter if needed/desired for thickness.
#peanutsaucesalad #peanutsauce #thai #lunch #lunchbox
6d

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6d crysp
Normal ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ᏟᏒᎽsᏆᎪᏞ Ꮲ
crysp I've heard this said so many times that One is naive for being positive and optimistic in a difficult situation but that's fear talking! It's scary to hope.
Hope is putting faith to work when doubting would be easier. #faith #positivequotes #positive
6d

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7d crysp
Valencia ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ᏟᏒᎽsᏆᎪᏞ Ꮲ
crysp What did you have for #breakfast today?
Mine is Peanut Butter Apple Baked oatmeal with plain Greek yogurt! It's my go to week day breakfast!
http://coachcrystalp.blogspot.ca/2016/01/peanut-butter-apple-baked-oatmeal.html?m=1

#peanutbutteraddict #peanutbutterlover #peanutbutter #peanutbutterapple
7d

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1w crysp
Video ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ᏟᏒᎽsᏆᎪᏞ Ꮲ
crysp Broke the thicker adult board in my kickboxing class this morning! First time breaking a board and it was pretty cool! #muaythaikickboxing #muaythai #boardbreaking #breakingboard 1w

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1w crysp
Normal ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ᏟᏒᎽsᏆᎪᏞ Ꮲ
crysp Peanut Butter Bars

1 1/2 cups natural peanut Butter
1/2 cup raw honey
2 tsp vanilla extract
2 large eggs
1/2 tsp baking soda
1/2 banana

Preheat oven to 350
Grease 8x8 inch pan with olive oil
Combine all ingredients into a bowl and mix well
Evenly spread batter into pan
Top with 16 slices of banana (4 across and 4 down)
Bake 20-25 minutes

21DF Treat: 1 2.5

#healthyhabits #healthyhabits #peanutbutteraddict #peanutbutter
1w

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