This is a suitable size for a mid-sized gravel or concrete/asphalt recycle business operating at 15-60 tons per hour with feed size up to 14. We supply this machine with either a 40 hp 3 phase electric motor or a Perkins diesel engine. It is well suited for our 16 x 24 Jaw Crusher Module, consisting of a vibrating feed hopper, jaw crusher and discharge conveyor. Applications for use include:
Jaw crushers are the workhorse of the crushing industry for mining, construction, and demolition recycling. Mt. Baker Mining and Metals jaw crushers are industrial grade, continuous duty machines. They take large pieces of rock, ore, concrete, or other materials, and crush them down to smaller sizes, for further processing in a ball mill or hammer mill, or for use in ballast or fill applications.
We bought a turn-key ore processing system that included a hammer mill. The equipment did exactly what it was promoted to do and more. The combination of the jaw crusher with the hammer mill and shaker table did has good if not better than it was advertised by MBMM. I Read More
We have an MBMM 24 x 16 HD turnkey-scrap metal processor. We primarily process 6-8lb motor stators, smaller transformers and radiator ends to separate out the clean copper. We run this hard day after day and are very happy with how it performs and the on-going support from MBMM. This Read More
As a countertop fabricator, stone waste from the edges of the slabs is a constant headache and expense to deal with. We dispose of 5,000 lbs of cut-offs a day and the dumpster fees for disposal was getting out of hand. We purchased a crusher system from MBMM and have Read More
This customer reports they process mostlyPC boards populated with components and sell the concentrated mix of copper, base metals and precious metals to a copper refinery in Poland. Read More
The crusher (16 x 24 Jaw Crusher Module) is great! I probably have 300 hours on it and we are in the process of swapping around jaw plates. I am very impressed with your product and would have no hesitation in recommending you guys. Read More
ATTENTION: machine currently awaiting overhaul, the photos are of an identical crusher previously overhauled! __ Crusher Loro Parisini 500 CR with new jaws, new toggle, new toggle support cushions, new tie rod an...
ATTENTION: machine currently awaiting overhaul, the photos are of an identical crusher overhauled previously! __ Secondary crusher Loro Parisini CRS 70, SKF bearings checked perfect, new toggle and toggle cushion...
ATTENTION: machine currently awaiting overhaul, the photos are of an identical mill previously overhauled -Mill with hammers Loro Parisini type 66 overhauled with impeller in excellent condition and new bearings,...
ATTENTION: machine currently awaiting overhaul, photos are of an equal mill overhauled previously - Free hammer mill with Magutt 64 grid, overhauled 2019, perfect Skf bearings, new manganese steel inner lining, n...
Impact granulator Loro Parisini BS 120 revised 2020, original impeller with 4 hammers in brass, like new, SKF bearings in perfect condition, machined body regenerated as new, internal coating in new manganese ste...
ATTENTION: machine currently awaiting overhaul, the photos are of an identical mill previously overhauled! __ Loro&Parisini M86 hammer mill in excellent condition, with manganese steel inner lining and new hammer...
ATTENTION: machine currently awaiting overhaul, the photos are of an identical machine previously overhauled! __MMill with hammers Loro Parisini BS 150 S (secondary unidirectional), mouth 1000x400 mm., max feed s...
ATTENTION: machine currently awaiting overhaul, the photos are of an identical screen previously overhauled! Loro&Parisini 554 2 deck rock vibrating screen completely overhauled, shaft and bearings have been chec...
Loro Parisini CR 61 jaw granulator overhauled in 2020, SKF bearings in perfect condition, the fine-pitch toothed jaws are new, the toggle brace is new and the toggle brace cushions are like new; the adjustment ti...
Primary crusher with double toggle Loro Parisini DCR800 overhauled in 2020, mouth opening 800x600mm., Bearings checked in excellent condition, (+ 2 new SKF spare parts), new toothed jaws, knee pads like new, supp...
Gone are the days of giving up on your resolution. Whether you want torun a race,lose weight, get more sleep, have more energy, or up your cooking game, we're here with the ultimate guide to helpyou *finally* accomplish those goals. Our secret weapon: Jen Widerstrom,all-star trainer fromThe Biggest Loser,author ofDiet Right for Your Personality Type, and our very owncontributingfitness director.She helped create this goal-crushing challenge, so you can tackle every obstacleand create healthy habits that last a lifetime (but that won't feel like a pain in the butt to build).
How does it work? We have 40days of daily tasksand six weeks of workouts that'll refresh your fitness routine, jump-start your healthy eating habits, and reshape the way you think about your health. Plus, we have a 40-day progress journal workbook that you can use to track your victoriesand reflect on your mindset throughout the challenge (coming soon!). The best part? There's a whole #ShapeSquad of Goal Crushers along for the ride.Join our exclusive Shape Goal Crushers Facebook Groupfor extra support andfollow along with the #ShapeGoal40 hashtag to share your wins. And don't forget to download ourexclusive 40-day progress journaland join in on the exclusive 15-day partnership with guided journaling app Jourboth are designed to be used with the program and will help you track your wins and stay inspired with fun tips and activities.
Let's start with your why. "Getting to the bottom of your why will reveal a goal that's immediate and true to you," says Jen. Why are youtaking on this challenge? What makes it important to you? What will keep your health important to you going forward? "The answer to these questions will fuel your success as much as any trainer couldeven me!"
How it works: You have 1 minute to do as many reps as possible (AMRAP) of each exercise. Keep track of how many reps you get for each round. Then for the final round, you have 4 minutes towalk, bike, run, or row for distance. That means go as far as you can and keep track of how far you went. At the end of the challenge, your goal is to beat your scores for every exercise. (Yes, that means write them all down, and don't lose them!)
Finally, sign up for the Goal Crushers newsletter to get daily updates and reminders, special ~love~ notes from Jen, and exclusive workoutboostersto add to all your gym sessions each week. (Hint: This week'sburnout is a kickass abs workout.)
1. Write down your goal.Reallywith a pen and paper. (Better yet: Write it down in your 40-Day Progress Journal!) Talk to your friends and family about it. Even post it on social. This way, you have support everywhere you turnrather than excuses to hide behind, says Jen. (See: How Social Media Can Help You Lose Weight)
2. Buy a reusable water bottle. "Identifyhow much water you're consuming," says Jen. "As I help increase your water intake, you'll end up going through a lot of bottles! That translates to about 2,000 water bottles per year! Let's be awesome and help the planet as we hydrate, yeah?" Drinking water encourages better digestion and blood flow, improves skin tone and texture, and keeps your body from hoarding fat, says Jen. How? One of water's main responsibilities is to regulate your body temperature. When you're short on water, your body will hold on to extra fat so it can regulate your temperature that way. Remember: Your body is smartand will do whatever it takes to get the very big job of body homeostasis done, she says. (More on that here: 6 Reasons Drinking Water Solves Any Problem)
Living a healthy lifestyle doesn't mean having zero fun. But making smart choices when yougo out can make it easier to getback on track. (When's the last time you made smart food choices while hungover? Never? Same.) Tonight, enjoy any and all celebrations with Jen's tips so you can't still have a fun-as-hell time without going totally off the rails.
1. Don't go out starving."Whether it's to dinner and/or drinks, you need a little something in your belly to make surethat your head will be driving the bus, not your stomach," says Jen. "It's just too easy to end up facedown in the bread basket and ordering a heavier entre (which will make you puffy and sleepy) or cocktailing too fast and ending your night early (because you need to go home to prepare for the massive hangover you're about to have)." Her go-to pre-party snacks:a serving of nuts, an almond milk protein shake with some kale blended in, or a bunch of raw spinach wrapped into a medium tortilla with a little bit of melted cheese and chili flakes.
2. Alternate between drinks and waters. A 1:1 ratio is ideal, says Jen. Not only is this good for hydration and digestion, but for pacing yourself. (Or consider skipping the alcohol altogether. After all, more and more people are practicingsobrietyto score the legit benefits of quitting alcohol.)
3. Don't be afraidof a late-night snack.Yes, seriously. When you get home at night, have a mini meal. Your body will be long overdue for calories,so eatingwill fire up your metabolism and helpyou break down all the sugar and carbohydrates from the evening (versus just storing them as fat). A Jen-approved solution:eggs, made any way you like 'em!
Desperately want to start your diet freshnow that you're embarking on this challenge? Lucky for you, we also have a 30-Day Clean-ish Eating Challengethat makes your healthy food prep, shopping, and meal planning insanely easy. Don't want to commit to a full plan? Jen shared her go-to grocery list, which serves as a perfect starting point for healthy eating at home. Take this with you to the store today and stock up. "Here'swhat I need in your house so I know that if ever you get stuck, you have something healthy to reach for," she says.
Welcome to #SleepClub. "You're going to think I'm crazy, but a bigger focus than workouts this week is sleeping," says Jen. "Not only is the amount you're getting important, but (once again) the consistency of it is critical for you reaching your goals." (There's a super-strongconnection between exercise and sleep.)
This week is all about getting grounded and finding consistencyin the gym and in the kitchen. Remove chaos and prioritize a stabilizing energy for yourself. "I want these weeks to be replicable," says Jen. "Real success is foundin consistencythat's what allows your bodyto trust you, and that's exactly what we're building this week."
Welcome to the first workout of the challenge! We're working on building that base body with a one-dumbbelland bodyweight workout. Watch the video of Jen to get form tips and move instructions, or to do it right alongside her.
How it works:Do each of the following exercises for 45 seconds on and 15 seconds off. One round is 10 minutesyou can repeat the circuit 1 to3 times, depending on your current fitness level. Do the routine three times this week on alternate days.
#Realtalk: junk food happens. If you feel like your body needs a bit of a digestive reboot, Jen has just the thing: two easy, body-reset tasks and an entire day of healthy recipes to help you get back to100, stat.
Watermarks:"Identify a daily total that you can consistently hit," says Jen. "Instead of doing 75 oz one day and only 20 oz the next, I'd rather you consume 50 oz on a regular basis." (Seriously. These seven things that might happen if you drink a gallon of water a daywill convince you to finally prioritize H2O.)
It's no secret that most peoplederail from their healthy intentions as soon as it hits 5p.m. on Fridayand research supports it. Dieters are most likely to lose weight on Tuesdays and gain weight on Saturdays, according to a study published inObesity Facts. Other research published in the journal Obesityfound that, in a study of 48 healthy adults age 50 to 60 years old, dieters consistently increase their calorie intake over weekends and decrease their physical activity level on Sundays, leading to weekend weight gain. Add nights out during the week, and you may find that your health or fitness goal hits a standstill.
Treating yourselfto atreat (on a weekend or otherwise) definitely isn't a sin, but nixing one night of booze can certainly help you stay on track. That's why this tonight is all about staying ~in~. (If you already have plans to go out, no worriesjust follow the smart party tips on Day 4.) Here's achecklistto make the most of your chill evening in:
2. Go homemade. Your homework is to stop on the way home from work and pick up ingredients for a healthy but hearty dinner. "I don't need Martha Stewart's Thanksgiving dinner, but I do want you to make something, anything Just. For. You." says Jen. (Good thing we have a whole list of healthy comfort food recipes right here.)
3. Plan. Look at the time you have this weekend; assess where and when you want to do stuff and how you want toinvest your time. Workouts? Friends and fam? Netflix and a nap? "Your weekends are a genie in a bottle with unlimited wishes. You decide where your energy goes and therefore where your life goes," says Jen.
Today's self-discovery to-do has nothing to do with fitness or healthy eatingbut everything to do with getting outside yourcomfort zone and,in this case,into the spotlight. Your task: Do something that puts you at the center of attentioneven just for a sec.
"I need you on 'stage' speaking publicly or taking a take a leadership role," says Jen. "Heck, I'd even include karaoke or making a toast at a family dinner!Do something that puts you in the spotlight!"
"Setting yourself up for success is easier than it seems, and you're more equipped that you probably know," says Jen. "You don't go on a road trip with no gas in the car. You don't go to Vegas without any money. You don't head into cold weather without a warm jacket on. You already know how to prep and execute for all the other events in your life, so why aren't you doing it for the main eventYOU?? Having healthy meals on standby to reach for during your week will elevate your commitment, your consistency, and your ability to carry your momentum over from day to day. "
There's nothing quite as satisfying as being strongbodyandmind. This week's workout will help build muscular strengthbut also fine-tune your mental game. We're adding weight, subtracting distractions, and focusing on what'll work for you for the rest of this challengeand beyond.
Time to break out double the dumbbells! This week's workout is all about building a strong body with some classic, all-over strengthening movements.Watch the video of Jen to get form tips and move instructions, or to do it right alongside her.
How it works:You'll do three rounds of the following moves: the first time, do 20 reps of each exercise; the second time, 15 reps; the third, 10 reps (resting as needed). The whole thing should take just about 10 minutesrepeat one tothree times, depending on your current fitness level. Do this routine three times this week on alternate days. (Feel free to add some rounds of the Week 2 routine in your workouts this week too!)
FYI, not all comfort foods need to be unhealthy. That's why today's challenge is afoodchallenge. Whip up this One-Pot Mexican Quinoa Chowder from Jen's book,Diet Right for Your Personality Type,and watch it become one of your new faves. (Not appealing? Whip up one of these other one-pot dinner recipes.)
"The focus this week is, in part, building strength in our bodies," says Jen. "Tomaximizeyour time in the gym, you need to give your body the right combination of foods when youleaveit. Healthy starches are a key component to hardening and strengthening your muscle bellies, which is why quinoa is one of my favorite ingredients in this recipe." (These other foodsare also great for building muscle.)
Turn your ~bleh~ day into PUMPDAY.Step 1:Try a mood booster below to get psyched for the day.Step 2:Go conquer this week's dumbbell workout.Step 3:Hop over to the Shape Goal Crushers Facebook Group to talk through any questions or share your progress.
You're officially in the #LIFTCLUB. What that means: No matter whathistory you have with lifting weights, you're becoming anofficial fan as of right now. Jen'sthrowing the spotlight on some moves that may feel too foreign to try on your own. (Need convincing? These benefits of weightlifting will do the trick.)
Set up plans to train after work with a friend or two, or three.... Then host a potluck at your home right after! Share the responsibly of the meal with everyone included and let that family-style dinner buzz commence. "A community you choose and help cultivate will be one of your greatest assets not just for your goal but in your life," says Jen. "It reminds us of our value and that we're not alone."
Bonus: Use this supportive community to open up to about your goals and be honest in sharing what scares you about pursuing them. "You'll be surprised how many people believe in you, and often that's just the push we need to stay in it another day," says Jen.
"Pick something outside the box for you," says Jen. "If you always are lifting weights, try a restorative yoga class. If youmostly run, try a cardio kickboxing class or silks class. Changing the way you move is not onlygreat for balancing outyour body but it's excellentbrain training too."Plus you might find out you really enjoy something that you had previously written off! Talk about a breakthrough. (This woman uncovered a secret talent just by trying a new workout class!)
Not sure where to start? This choose-your-adventure workout flowchartwill help point you in the right direction, or this cross-training guide will help you find the perfect pair foryour usual workout. (Either way, you're about to reap all the benefits of trying something new.)
A word on cravings: "At this point in the game, I know many of you are experiencing them," says Jen. "Cravings do not mean there's something wrong with you or that you have self-control issues! It simply means that your body is desiring a simple accessible sugar because it is low on energy/fuel." This feeling is usually due to one of two things.
1. You're dehydrated. If this is the case, your body is"reactingwith a fight-or-flight response, reaching for accessible sugars to store," says Jen. "It does this because it can't decipher whether you're hungry or thirstyso its reaction is to crave a starch because it can break down that energy source the fastest."
Solution:Keep your water intake up by tracking it like you did at the beginningof the challenge. "I can't tell you how often I work with people that say they're drinking tons of water and then when they actually track it, they are well below what they thought they were consuming," says Jen.
2. Your body wants quick energy. Your body's most accessible form of fuel is through sugar (glucose). It's found in really healthy food (e.g., sweet potatoes, oatmeal, fruit) but it's also found in not-so-healthy food like candy, baked sweets,and soda. "Because your body is only aiming to get immediate energy, you feel drawn to those very unhealthy junk foods, and therein lies yourcraving," says Jen.
Solution: It's all about nutritional timing. Make sure you're not goingmore than three hourswithout having a meal or a healthy snackwhether it's protein, healthy fats, starches, fruits, whatever. "Keep your body satiated with good fuel so you're not reaching for bad fuel," says Jen. (Craving something super specific? There could be another reason behind why you're craving that one food.)
"I really want you to check in with yourself to make sure you're engaging in your days with purpose," says Jen. The best way to kick out of autopilot and make these changes last? Add some accountability.
Think about what you're actually doing in your workouts versus what you could be doing. "Are you operating at 50 percent? Are you skipping out early? Be responsible for your work ethic in the room," says Jen. This week is focused on finding that accountability squad. "I want you enlisting workout buddies every day this week," says Jen. Connect with someone else doing the challenge (hi, Goal Crushers Facebook Group!) or enlist a family member, friend, or even a coworker to establish support.
Get ready for a new workout, Goal Crushers! This week's routine uses a medicine ball to work yourbody in super-dynamic ways. The best part? It can be done with a partner or solo. So grab your BGF (best gym friend) and get sweaty.
How it works: Welcome to the wheel workout. There's one "hub" exerciseand nine "spokes" exercises. You start with 5 reps ofthe hub move, then cycle through the 10 reps of each spoke move, going back to the hub in between each spoke. Continue working through the circuit until 10 minutes is up. Repeat one tothree times, depending on your current fitness level. Do this routine three times this week on alternate days. (You can totally keep doing rounds of the workouts from Weeks 2 and3in your routine this week, too.)
Remember how much you loved last week's One-Pot Mexican QuinoaChowder? It's time to make room for a new favorite in your routine: this Slow Cooker Sweet Potato Chili from Jen's book, Diet Right for Your PersonalityType. You can make it with meat or veg-friendly, and it takes super-minimal prep. (Literally just chopping and tossing everything in the slow cooker and chowing down laterthat's the magic of a slow cooker.)
First up: Do you have a workout buddy? If not, it's about time we find you one. For one, read up on how to choose the best workout buddy. Next, check in with the Goal Crushers Facebook group; there's a whole crew of like-minded people ready to help keep you accountable for crushing this challengeand your goals. (Think you're better off alone? Here are eight reasons your workout will benefit from a friend.)
What exactly isthe #OneThingClub? "I want you to pick one thing that motivates you," says Jen. "Right now, you're motivated to hit your goal. But I want to layer in the big picture. What is going to keep you motivated after this challenge?" (FYI, there's legit science behind motivation and how to increase it. Read up, and your goal will be better off because of it.)
What is the ONE THING......that's going to get you to put on those gym clothes and work out?...that keeps you focused on your goals?...that will keep you planning your food?...that will help you prioritize your goals in the face of everything life throws at you?
We've been loading you up with kickass workouts and healthy lifestyle to-dosbut don't forget that a sustainable health and fitness routine includes plenty of rest too. Take a rest day every once in a while, and go with your gut if something feels off. (Seriouslyyour brain needs that rest day, not just your body.)
And why not make it today? #Treatyoself to some friend time with your support squad, either kick back (you know how to do that from Day 11) or head out (Day 4) while keeping your health in mind, but don't be afraid to let loose a little. Remember: We're building a lifestyle.
"The kitchen is often even scarier than the gym!" says Jen. "Today, I'm assigning you akitchen workout: I want you to attempt a recipe that you've never made but have always wanted to try and just go for it!" Make it for yourself, your roomie, your family, or companydoesn't matter. All that matters is that you challenge yourself the same way you've been challenging yourself in the gym.
"For instance, I've never roasted a chicken before," says Jen. "I'm always terrified it's going to be raw or overcooked and either way taste terrible, so I've never attempted it. That's what I'm going to tackle today and, worst case scenario, it sucks, andI'llhave some cheese and crackers on standby."
Whipping up healthy meals when you're tired and out of time? UGH. "I'm always rushinghome,then when I get there, I'm overwhelmed thinking aboutwhat to cook," says Jen. "I end up snacking on random things and then filling up on small bites of random cabinet items with the fridge wide open, never really eating a realmeal, and then cravesweets all night."
Grab a big piece of aluminum foil anda baking pan and preheat your oven to 400F.Throw a piece of fish, a chicken breast, or a turkey breast on the foil. Addvegetables, a little bit of olive oil, salt, pepper, garlic, and any other seasonings you prefer. Wrap it all up and bake for 15 to 20 minutes or until done. (Want specific recipes? We have a whole list of foil packet dinner ideas right here.)
"There's SO muchgoing on in this journey that can't be seen or measured," says Jen. "Honoring these victories as much asthe tangible ones will be critical for your success." That's why this week is about balancing out the laser-focus on your goal with some attention to some non-scale victories. Think of things likeclothes feeling looser, logging a full night's sleep, lifting heavier weights, having better cardio stamina, saying no to dessert, and inspiring someone else to keep going.
A fun way to play with balance during your workout? Swap dumbbells for kettlebells. The lopsided tool offers a different way to weight your movesand comes with some serious benefits. Before you start, make sure you're not guilty of these common kettlebell mistakes. Then watch the video with instructions and form tips from Jen, or do the workout right alongside her.
How it works:You start off with a one-minute kettlebell complex, meaning you cycle through those three moves until the minute is up. You do two kettlebell swings, then clean the kettlebell up to perform a front squat,and then press the bell overhead. Then you'll move on to the next two moves for 30 seconds each and rest for 30 seconds. Then you repeat the entire circuit for four rounds total.
One round is just 10 minutes, so you can just do it once or repeat until you're totallytoasted. Do this routine three times this week on alternate days. (You can add rounds of the workouts from previous weeks in your routine this week too.)
"Make your first meala priority," Jen says. Studies show thatbreakfast eaters are more active (and therefore burn more calories) than people who skip a morning meal. Another study found thathigh-protein breakfasts specifically are great for weightloss.
If lack of time or energy to cook/plan is your usual excuse for skipping breakfast, we have the perfect solution:thesefive foolproof healthy breakfast ideasfrom Jen's book,Diet Right for Your Personality Type. Add them to your rotation to make starting your day *strong* even easier.
Today, we're talking #fitspo. No,not the kind that makes you want to look a certain way (because comparing your body to anyone else's body is never a good idea). Rather, we're talking about the motivation and inspiration you get from others who are hustling to crush their goals. Post about your non-scale victories in the Goal Crushers Facebook Group, and let's be each other'sfitspo.
Waste a little time: Spend just a little time today (or every day!) doing something you enjoy as opposed to something that provides some sort of productive outcome. Watching a guilty pleasure TV show, falling into an internet hole of cat GIFsanything.The only requirement: Don't feel guilty about it.
Welcome to #ReadClub, Goal Crushers! Reading might seem like it has nothing to do with health and fitness. Think again! "I'm my happiest when I'm learning new things," says Jen. "Knowledge gives me more to think about, more to say, more to contribute to any circle I'm in."
Not to mention, it comes with some legit health benefits. Studies show that reading can help keep yourbrain sharper for longer,fight Alzheimer's, andreduce stress. It's even linked to a longer life span. Today,crack open one of these picks straight from Jen's reading list:
You do you this Friend Daywhether that's parting in or partying on. Either way, set aside a sec with your friends to write some love notes: "I want you to sit down with your homies and write out something you love about yourself, something you are proud of accomplishing, or even a non-scale victory you've achieved since we started our challenge together, " says Jen. "Then, I want you toshare with the friend(s) you're with."
Last but not least,share it with Jen and the Goal Crushers group:"Saying often is the beginning of believing," says Jen. "Now you have the #ShapeSquad and your own accountability squad to help you see it through." (That's why positive affirmations actually work.)
You're probably conditioned to go into full hibernation mode when you want to relax. Read: couch, fuzzy blanket, Netflix, snacks. But setting outsidein any seasoncan make youappreciateyour workout even moreand leave you with extra happy, buzzy, endorphin feels.
Real talk: Sugar tastes freaking good. But you don't need ber-processed, unhealthy sweet treats to satisfy that your sugar cravings. Jen's sharing two of her fave ready-whenever desserts so you can have a healthy snack on hand when you need a doughnut NOW.
It's the final. freaking. week. and it's time to go out with a bang. This week's workouta barbell and turf challengewill push you to your limits and show you what your body can really do. Take that momentum and the rest of the healthy habits we're building this week and use them to keep the progress going long after this challenge is over. Remember: You're in this for the long haul, so you needto figure out how to make it last.
It's the sixth and final week of the challenge, and Jen is serving up the perfect finale for all your hard work: a barbell and turf AMRAP (code for "as many reps as possible"). Yeah, it's tough, but it'll show you exactly how far you've come in the last 30+ days. Get ready to crush it.
How it works:There are six sets of movesbelow. Follow along with Jen in the video, or work through the moves on your own. Do all barbell movements for 12 reps (unless indicated otherwise), and then move on to the turf work (you need about 20 yards of open space).One round is10 minutes; cycle through the circuit below until time runs out. You can do the 10-minute routinejust once, or repeat until you're really done. Do this routine three times this week on alternate days. (You can add somerounds of the workouts from previous weeks toyour routine this week too!)
Snacks are a (fit) girl's best friend. Being prepared and having healthy snacks on hand will prevent that "hangry" feeling between meals and keep you from overdoing it once you do get your hands on some food. Try thesethree healthy snack recipes from Jen Widerstromfor big-batch snacks (including those no-bake energy balls) from her bookDiet Right for Your Personality Type. Bonus: check out her favorite energy and protein bars and current superfood obsession below.
"Chlorella is one of the healthiest, most potent foods in existence," says Jen. (Here, all the health benefits of chlorella that you need to know about.) It's a plant-based source of protein and can help stabilize your blood sugar to help ward off cravings, she says. "Spirulina is also a great source of an extremely high energy food and great before a workout," she says. (Don't worry, we have a guide on the health benefits of spirulina too.) Try out some of Jen's favorite chlorella/spirulina tablets ($37;shop.watershed.net)and a bonus beauty favorite, Vital Proteins Beauty Greens ($80; vitalproteins.com).
How often do you keep promises to other people? How often do you keep them to yourself? Today's all about pondering the power of your word. That means honoring the things youtell yourself you'll do. You need to establish trust with yourself the same way you establish trust with someone else.Following through with your ideas, plans, and goals feelsgoodbut when you don't, you likely lose a little faith in yourself.
It's arts-and-crafts time, guys! Tonight, your task is tomake a vision board. Go analog and pull from magazines and pictures and freehand doodle. Or go digital, and turn a Pinterest boardinto your masterpiece. In both cases,collect anything that moves you: colors, words, and images that light you up. "Give your brain a rest and let your instincts guide you without limits," says Jen.
Why are we crafting? It's all about visualizationa tool that can help you ace everything from waking up early totapping into your secret workoutmotivation. By creating a vision board, you're taking the "visualization" concept super literally, but it's just another way to layer on the positive goal-crushing reinforcement. Read up more on how visualization can help you crush your goalsthen get crafting.
Sleep isthe most important thing for your health(yes, even more than eating healthy and exercising). Sleep is crucialfor your body to handle stress and emotions and to repair your muscles post-workout. But you don't get a great night's sleep just by lying down.
Today, read up on what exactly a good night's sleep means, and prime your room so it's the perfect place to make that happen: "I need you to walk into that room and know that the chaos of your day is left at the door," says Jen. Bonus: Grab some of her favorite rest nest picks:
Today's challenge: Go somewhere! Leave your 'hood or your town,your usual workout spot, food spot, or Friday night spot. Go alone or with others. Nomatter what, make it a point to meet someone new. You can't only be successful in a bubbleit's time to test out those new wings.
"Different people, places,and things are a catalyst for confidence because it breaks up the monotony of what our default behavior is," says Jen. "Change inspires change, in a great way." Whatever comes your way, see if you can hold on to that "I'vegot this" mentality that you've (hopefully!) built up over the course of the last six weeks. Remember: True success travels withyou.
Remember that fit test you did on Day 1? Now, it's time to retake it. Bang out those squats, push-ups, sit-ups, and timed cardio, and give yourself a pat on the back for all the progress you've madethen post your results in the Goal Crushers Facebook group to show off all your hard work.
The tools and inspo you need to crush *your* goals (whatever they are!)all year long.Join ourPersonal Best Facebook Groupfor 24/7 squad support and share your winsbig and smallon social using#mypersonalbest.Get in Touch with Mechanic