Tag: fitness

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WEEKLY RECAP: lucky charm bites, booty workout + YOGA SCULPT workout!

by Cassie LongLeave a Comment on WEEKLY RECAP: lucky charm bites, booty workout + YOGA SCULPT workout!
WEEKLY RECAP: lucky charm bites, booty workout + YOGA SCULPT workout!

It’s been a busy and great week over here with me finishing and passing my real estate course final, so not too much has happened content-wise BUT I wanted to round-up a few things just in case you missed them on IG… AND A FULL-BODY, 35-MINUTE YOGA SCULPT WORKOUT VIDEO!

LEGS UP THE WALL POSE

This is my favorite part of my nighttime routine, but lately, I’ve been adding it in during my workday and it’s such a relaxing reset when I’m feeling a creativity block, feeling overwhelmed, or just need a minute without a screen in front of my face.

Benefits of legs up the wall pose:

?muscle relaxation
?calms your nervous system
?relieves fatigue
?releases stress + tension
?allows you to pause

https://www.instagram.com/p/CMQAOfQhe7j/?utm_source=ig_web_copy_link

3-Ingredients Leprocauhn Bites

Lucky Charm Leprechaun Bites

These 3-ingredient bites were perfect for St. Patty's day but can totally be made year-round, and subbed with any cereal. Usually, we go with a healthier cereal option, but she absolutely loved it with lucky charms!
Print Recipe
Prep Time 5 mins
Cook Time 2 mins
Course Breakfast, Snack

Equipment

  • Muffin/Cupcake Tin
  • Muffin/Cupcake Liners
  • Small Saucepan
  • Mixing Bowl

Ingredients
  

  • 1/2 Cup Honey
  • 1/2 Cup Peanut Butter
  • 3 Cups Lucky Charms

Instructions
 

  • Melt the peanut butter and honey over medium heat in a saucepan
  • Add lucky charm to mixing bowl
  • Pour melted mixture over cereal + mix until combined
  • Scoop out into muffin tin while slightly pressing the mixture together
  • Allow to "set" in fridge for an hour
  • ENJOY!

SIDE BOOTY WORKOUT

This circuit is great for glute activation (before a glute-focused workout like squats, deadlifts, hip thrusts, etc), a workout finisher for a booty burn after leg day or to utilize as a superset.

If you’re looking to GROW + STRENGTHEN your glutes, doing this alone will not get you the results you want. But when doing this IN ADDITION to strength training, you will start to see your glutes explode!

You will just need a bench and your booty….

ALIGNMENT >>

-Table top position with shoulder over wrists and hips stacked over your knees.

-Allow you working leg to come off the side of the bench onto the ground.

-Turn your toe slightly out to the back corner of your space (working the diagonal targets your side booty!)

-FLEX YOUR FOOT!!!!

-Keep your core engaged by pulling the pit of your belly button in + up towards your spine

-Both hip points STAY squared… resist the urge to open your hip when lifting your leg.

3 ROUNDS:

-10 leg raises (full range, squeeze booty at top, keep core engaged to take arch out of your lower back)

-10 pulses (hold at your high-point and press up an inch…think small + controlled)

-10 heel stamps (feet are super flexed… imagine you’re stamping your entire foot onto the ceiling)

https://www.instagram.com/p/CMm0LqdJYTe/?utm_source=ig_web_copy_link

35-MIN. LOW-IMPACT YOGA SCULPT WORKOUT

Don’t forget to subscribe on YouTube and let me know what you think of the workout! Thanks for stopping by!

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WEEKLY RECAP: Spring Favorites, Barre Sculpt Workout + More!

by Cassie LongLeave a Comment on WEEKLY RECAP: Spring Favorites, Barre Sculpt Workout + More!
WEEKLY RECAP: Spring Favorites, Barre Sculpt Workout + More!

SPRING IS IN THE AIR! I’ve been loving all the spring vibes we’ve had here lately, although as I write this, it’s back to being cold and dreary here. BUT, with the warm spring weather, I’ve found myself wanting to spring clean and shop!

Here’s a round-up of a few of my spring faves… *adds to cart* AND a brand-new Barre Sculpt workout!

disclaimer– this post contains affiliate links from which I may receive a small commission. While it will not affect the price you pay, I greatly appreciate you shopping through my links to keep figs and freedom up and running!

LIQUID IV – Hydration is essential, especially as the temps start to rise. Working out in South GA requires EXTRA hydration. By adding one packet to your water, you’re gaining the same amount of hydration as 2-3 bottles of water!

PATIO CHAIRS – I am absolutely loving the wicker chair vibe for spring and summer! Our back patio is in desperate need of new furniture so I’ve added these to my cart!

SHOES – These cute + casual shoes will go with EVERYTHING. Think jeans or shorts and a cropped tee, t-shirt dresses, or to and from yoga!

ANKLE WEIGHTS – Perfect for home workouts. Level up your HIIT, Barre, Yoga, and Pilates workout with these!

CROP TOP – Hands down my favorite cropped tee that I own, annnnd, super affordable. Perfect for athleisure and working out in. Also, the bright pink color screams spring and summer!

BIKER SHORTS – White biker shorts that aren’t see through? YES PLEASE. These align shorts are the perfect length and buttery-soft!

PLANT STAND – It’s spring and everyone is re-upping their houseplant game – enough said.

LOUNGEWEAR SET – This tie-dye loungewear set is perfect for those rainy spring and summer afternoons… Netflix + chill anyone?

NEW 20 MIN. BARRE SCULPT // FULL BODY WORKOUT

In this 20 minute barre (less) sculpt workout, you can expect to get a full-body workout with a major emphasis on your glutes, inner things, and quads! If you enjoyed this video, be sure to hit the like button, subscribe, and drop a comment!

PS- If you’re local to the Golden Isles, you can join me for in-person barre classes at Omcore Yoga + Body on Saint Simons Island – Mondays 8:15 am and Thursdays 9:30 am!

BOOTY BANDS

DUMBBELLS

YOGA MAT

SPORTS BRA

YOGA PANTS

SUPPLEMENTS

If you have any questions or feedback, I’d love to hear from you! 🙂

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WEEKLY RECAP: Plants from Amazon, Lower Body Strength + HIIT Workout + more!

by Cassie LongLeave a Comment on WEEKLY RECAP: Plants from Amazon, Lower Body Strength + HIIT Workout + more!

This week was a busy one. I am nearing the end of my real estate course so I’ve been pouring most of my energy into that BUT I wanted round up a few things from the week for you guys!

DISCLAIMER– this post contains affiliate links for which I may receive a small commission should you purchase through them. These links don’t change the price for you but I greatly appreciate your support as the funds go back into keeping Figs + Freedom up and running!

LOWER BODY STRENGTH + HIIT WORKOUT

In just 20-minutes, we will warm up, strengthen the lower body with 2 dumbbell circuits, train your endurance with a bodyweight HIIT circuit and cool down with some stretching.

What you’ll need:

Dumbbells – between 10-25 lbs (I’m using 15’s here – you can go lighter or heavier or omit the weights all together).

Exercise/yoga mat – not necessary but it’s helpful depending on the type of floor you’re working out on.

Loop resistance/booty band – all exercises can be done without the band if you don’t have one.

THE WORKOUT:

Warm up circuit (:40/:20)
-squat + reach
-banded walking squat w/ calf raise
-cross jacks
-banded fire hydrants (r)
-banded fire hydrants (l)

Strength circuit (:40/:20) x2
-goblet squats
-split stance rdl (r)
-split stance rdl (l)
-reverse lunge + press
-kneeling squats

HIIT circuit (:40/:20)
-walking plank jacks
-sumo pulse
-scissor squat
-mountain climbers
-banded glute bridges

Cool Down

PLANTS FROM AMAZON

Patrick ordered me a set of 3 air purifying house plants from Amazon and I am so impressed with the quality! For just $43, I got 3 plants with containers that are made from 100% recycled material and they have holes for water drainage. They came well taken care of and so far are doing well adapting to their new home 🙂

Get the exact plants + recycled containers here!

I Hope you enjoyed this recap and have a wonderful weekend!

XO

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WEEKLY RECAP: gymshark try-on, garage gym hiit, barre sculpt workout + gentle beginners yoga!

by Cassie LongLeave a Comment on WEEKLY RECAP: gymshark try-on, garage gym hiit, barre sculpt workout + gentle beginners yoga!

Hi friends! Here’s a quick round-up and recap my 2 most recent YouTube videos! In this post, you’ll find a breakdown of the video/workout, a link to follow my free workouts AND links to my favorite gear from each video!

10-Minute Gentle Yoga for Beginners

Gymshark Try-On PLUS 10-min. (no equipment) HIIT Workout

25-min. Barre (less) Sculpt Workout

DISCLAIMER– this post contains affiliate links for which I may receive a small commission should you purchase through them. These links don’t change the price for you but I greatly appreciate your support as the funds go back into keeping Figs + Freedom up and running!

Wake-up or wind-down with this 10-minute gentle and restorative yoga flow suitable for beginners and all levels. Let’s practice breath, presence and invite calmness to release stress, tension and anxiety. Take in the beautiful mountain scenery from The Toasted Marshmallow cabin located in Blue Ridge, GA. PS- MENTION “TOASTY FIGS” WHEN BOOKING ON AIR BNB FOR A DISCOUNT! Check out my full recap of our trip here.

So is gymshark really worth the hype and money? In this video you’ll get my first look at 3 popular gymshark items and we will put them to the test in a 10-minute HIIT workout in my garage gym! In this no equipment HIIT workout, we will get that high-intensity full body workout that is perfect for a midday energy boost and can even serve as a warm-up before a strength training workout (I used it as a warm up before squats).

GYMSHARK LINKS:

Fit seamless shorts

Fraction crop top

Loose fit training shorts

In this Barre (less) Sculpt workout, you can expect to warm up the body with some sun breaths, plank and core work, a light weight – high-rep arm series to target the biceps and shoulders and mild HIIT bursts. We will then move into the lower body with a quad and butt workout using the booty band. We will wrap up this at-home barre workout with a quick ab burnout and stretching to cool down! Get ready for a quick burn out!!!

PS-If you’re local to the Golden Isles, you can join me for in-person barre classes at Omcore Yoga + Body on Saint Simons Island – Mondays 8:15 am and Thursdays 9:30 am!

FAV GEAR FROM THIS VIDEO:

BOOTY BANDS

DUMBBELLS

YOGA MAT

SPORTS BRA

YOGA PANTS

BCAAS

You can read about my fitness certifications and journey on ‘Where I’m Teaching’ tab. I absolutely love being able to lead bodies through breath and exercise across all forms of fitness. If you find value in these videos, please share with friends, family and on social if you feel so inclined. When you share my content or reach out via DMs it fuels my passion further! I appreciate each and every one of your support SO MUCH.

Don’t forget to follow along on IG and LikeToKnow.IT for daily updates!

ENJOY and go get after your goals! XO.

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Pre-Workout Snacking: DIY Granola Cups w/ Nutsola

by Cassie Long2 Comments on Pre-Workout Snacking: DIY Granola Cups w/ Nutsola
Pre-Workout Snacking: DIY Granola Cups w/ Nutsola

If you’re like me then you’ve probably spent hours wondering + searching for what you should fuel your body with before an intense workout. Well, I don’t have all the answers but I wanted to share a recipe for DIY granola cups because they’re affordable, easy and super nutritious making it the perfect pre-workout snack!

You only need one thing for this recipe… NUTSOLA. Well, 2, because you also need water but we’ll get to that in a minute!

Ive talked about Nutsola before and used it in my Nicecream Nutsola Bites post, but if you’re new here, you might be wondering what Nutsola is.

VEGAN, GLUTEN FREE, GRAIN FREE SNACK: NUTSÓLA is for everyone and for any type of snack. Keep at home, in the office, or on the go. NUTSÓLA is perfect for those who want to live a healthy active lifestyle.“It’s not Granola it’s NUTSÓLA: Use just like Granola but with way more options. Make Bars – Use as a Topping – Blend It – Roll it into Energy Balls. NUTSÓLA can do all this. Get fun and creative!

MISSION: Every NUTSĂ“LA mix purchase we donate 1 pre-made bar to those in need. We believe in being part of a team and everyone makes such a big impact.

FAMILY RUN AND OPERATED: All started in our home kitchen back in 2012 and so happy to share this with the world.”

You can learn more or purchase their bags here ??

NUTSOLA on Amazon!

For this recipe I used the Vanilla Almond, but they have a variety of flavors, and they all would work great here!

DIY Nutsola Granola Cups

-Preheat oven to 250 degrees F

-Combine one bag of Nutsola Superfood Mix + 2 tbsp of water

-Pack tightly into a sprayed or lined mini muffin pan

-Bake for 15 minutes

-Let cool COMPLETELY before removing from the pan. ENJOY!

Here’s why they’re GREAT for a pre-workout snack! Added bonus, they’re hubby AND toddler-approved!

I hope you enjoy this recipe and as always, feel free to reach out to me on IG with questions!

Oh, PS—it’s also the BEST topping for anything, oatmeal, yogurt, toast or even roasted sweet potatoes w/ nut butter.

XOXO

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6-Minute Instant Pot Hard Boiled Eggs

by Cassie LongLeave a Comment on 6-Minute Instant Pot Hard Boiled Eggs
6-Minute Instant Pot Hard Boiled Eggs

These 6-minute hard boiled eggs are by far the fastest and easiest to make + peel that I have ever made ??

What you’ll need:

  • Desired number of eggs (I did 6)
  • 1 cup of water
  • Bowl of ice water for after
  • Steamer basket for Instant Pot (yours should have come with one)

Directions:

  1. Place steamer basket in Instant Pot + add 1 cup of water.
  2. Place desired number of eggs in pot
  3. Close lid and ensure it is on “SEALING.”
  4. Manual pressure cook for 6 minutes (it will first take a few minutes for it to come to pressure, once it does your timer will reappear and begin counting down).
  5. One the 6 minute timer goes off, use a towel or pair of tongs to move the pressure nob from “SEALING” to “VENTING.” Immediately move your hand away as the pressure will begin to release.
  6. Once all pressure is released, about 1 minute, use tongs or a slotted spoon to move all eggs over to a bowl of ice water to stop the cooking process.
  7. Click cancel on Instant Pot to turn off the warming setting.
  8. Let eggs chill until you peel them. Store in an air tight container in the fridge for up to one week!

I’ll be enjoying my eggs plain as well as on salads + toast all week long ?? What’s your favorite way to eat hard boiled eggs?

PS–sharing my favorite tip for peeling hard boiled eggs over on my Instagram, be sure to follow me there for daily eats!

That’s all for now, XO.

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Instant Pot Sweet Potatoes

by Cassie LongLeave a Comment on Instant Pot Sweet Potatoes
Instant Pot Sweet Potatoes

So I got an Instant Pot for Christmas and y’all, I was so excited. And then I got really overwhelmed with all the settings and didn’t have enough time to really research what they all meant so it sat on my countertop up until 2 days ago. I found a recipe for sweet potatoes on Pinterest and it looked really simple so I decided it give it a try!

Y’all, these were the best sweet potatoes I’ve ever had… seriously, ever.

It was the PERFECT way to break in my Instant Pot because now I feel a little more confident even though I still don’t know what most of it means. You can find the recipe I used here or I’ve also posted it below with my own photos + my sweet potato breakfast bowl ?

Instant Pot Sweet Potatoes:

1. Scrub sweet p’s using water + brush

2. Place steamer basket inside your Instant Pot

3. Add 1 cup of water

4. Add sweet potatoes (can do up to 6 at a time)

5. Close top + ensure valve is set to “sealing”

6. Set pressure cook to 15 minutes

7. Once the timer goes off, the Instant Pot will shut off + start counting up from 1. Leave the Pot sealed and let sit for 25 minutes.

When it gets to 25, your Sweet P’s are tender + ready! and tender they were. Y’all, I was able to just peel the skin right off. SO GOOD ?

So far, I’ve had one plain for dinner and one for breakfast. I did a bow of sweet potato, natural peanut butter, banana + ancient seeds + grains.

What’s your favorite way to eat Sweet P’s?

That’s all for now,

xo.

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Journey Into Power: Yoga Teacher Training Intentions

by Cassie Long1 Comment on Journey Into Power: Yoga Teacher Training Intentions
Journey Into Power: Yoga Teacher Training Intentions

In just 2 short days I will be in my first training weekend for my RYT-200 certification in Baptiste Power Vinyasa Yoga + I am so excited to share this new journey with you guys!

During this 200hr training I will learn the following:

  • Anatomy and physiology foundations as they relate to practice and teaching
  • Traditional yoga philosophy
  • Alignment, modifications + adaptations
  • Meditation teaching
  • Sequencing + essential language
  • Hands on assisting
  • 200 hours sounds like a heck of a lot of yoga training but with my stack of 6 books, an empty journal + a brand new mat, I’m sure the time will FLY. The training is set up to be one weekend a month (Friday-Sunday), for 8 months. My particular training will take place from January to August.
  • My personal intentions:
      • I intend to grow my personal yoga practice from a mind, body + spiritual aspect. I want to connect more deeply with the poses–not just take them at physical value, but really strengthen my mind to push past any barriers or limitations I’ve set for myself.
      I want to focus on my drishti, which means gaze, on and off the mat. From the Journey Into Power book, Baron Baptist’s says “Part of drishti is samadhi, which is neutral vision. Neutral vision means to see without judgement, without ego, without impatience. It is to see through a clear lens, rather than viewing your experience through the rear view mirror of your past perceptions.”
      Flexibility–this is something I will have to work at daily for my entire yoga life. I would love to take pictures of my poses BEFORE my training and AFTER.
      Flow–I cannot wait to learn all the poses and how to put them together so that way I can experiment in my own practice with fun flows?????
      The Lingo–I will make flash cards to learn them all, but eventually I won’t have to glance at my neighbor when the instructor says “CHATURANGA DANDASANA” because I will know that she means low push up ?
  • Most importantly, I am looking forward to having this time for myself to work on my own practice, so that in the future, I am able to help others do the same. I’ve always had a passion for health + wellness and I cannot wait to see where this new journey leads. This is only the beginning my dear friends ??
  • I will document my journey on here with a monthly recap of my trainings, so be sure to check back! But for daily updates of my journey, follow me on Instagram!

    • It only feels right to end this post with namaste ??