10-MINUTE BEACH WORKOUT

Summer is the season for our 3 favorite B words – beach, BBQs and bikinis! We’re sure you’ve been crushing your sweat sesh game so far this summer, but if you’re looking to switch up your fitness routine or for a workout to do while on vacation, this is a quick, no-fuss full-body routine you can complete in 10 minutes or less! Take CHAARG of your health and have a little fun while doing it!

Boat Crunches

Abdominal exercise to strengthen your core and flatten your belly.

Timing: hold for 20 seconds, rest for 10 seconds

10-MINUTE BEACH WORKOUT Tricep Dips

Arm exercise that focuses on your triceps while creating a lean chest and shoulders.

Timing: dip for 20 seconds, rest for 10 seconds

10-MINUTE BEACH WORKOUTPlank Knee To Opposite Elbow

Predominately core exercise that engages your entire body.

Timing: work for 20 seconds, rest for 10 seconds

10-MINUTE BEACH WORKOUTSide Plank Hip Dips

Abdominal exercise that focuses on your obliques.

Timing: work for 20 seconds, rest for 10 seconds on each side

10-MINUTE BEACH WORKOUTSquat Jumps

Combine a body weight squat with an explosion between each.

Timing: work for 20 seconds, rest for 10 seconds

10-MINUTE BEACH WORKOUTABOUT CHAARG

We believe that working out can (and should!) be fun. We’re an organization of 5,000+ girls at more than 37 universities that encourages college-aged girls to find their fit, whether it’s yoga, CrossFit or anything in between.

You don’t need to be a marathon runner or a weightlifting champion to join—it’s all about finding what works for you. That’s the beauty of CHAARG. We’re a group of real girls with a passion for leading happy, healthy lives.

Sound like you? Learn more about us, check out CHAARG.com and find us on Instagram, Twitter and Facebook.

ABOUT DELANEY

Delaney Spetnagel is a CHAARG blogger from the University of Cincinnati. Delaney is a lover of new experiences: traveling, tasting new cuisine, discovering fitness studios and anything that puts her out of her comfort zone. When Delaney isn’t trying to perfectly curate Instagram posts, she can be found exploring Cincinnati in pursuit of the best brunch hot spots in the city.

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How to Make a Green Coconut Smoothie

If you’re still a little skeptical about the idea of drinking your vegetables, don’t worry — it does sound strange. But adding leafy greens to your morning smoothie is a great way to start your day with a huge nutrient boost, and added fiber will keep your energy levels balanced throughout the day.

This recipe is lightly sweet and super creamy — kind of like a milkshake that’s actually healthy. With protein, fiber, carbs and healthy fats, this smoothie is definitely a meal. This recipe makes two servings: one for today and one for tomorrow morning. Store the leftovers in the fridge in an airtight container and grab and go the next morning!

How to Make a Green Coconut SmoothieINGREDIENTS

1 cup coconut water

1 scoop vanilla protein powder

2 1/2 cups spinach

1/2 avocado

1 banana

2 dates, pitted

1 lime, juiced

1 tbsp coconut flakes

1/3 cup raw & unsalted cashews

How to Make a Green Coconut Smoothie

DIRECTIONS

1] Fill a small bowl with 3/4 cup of water and heat in the microwave for about 80 seconds. You want the water to be HOT, but not boiling.

2] Soak the cashews in the hot water until they’ve softened — about 20 minutes. You can also put them in room temperature water and soak them overnight to save time in the morning!

3] Combine all ingredients and blend!

How to Make a Green Coconut SmoothieHow to Make a Green Coconut Smoothie

ABOUT CHAARG

We believe that working out can (and should!) be fun. We’re an organization of 5,000+ girls at more than 37 universities that encourages college-aged girls to find their fit, whether it’s yoga, CrossFit or anything in between.

You don’t need to be a marathon runner or a weightlifting champion to join—it’s all about finding what works for you. That’s the beauty of CHAARG. We’re a group of real girls with a passion for leading happy, healthy lives.

Sound like you? Learn more about us, check out CHAARG.com and find us on Instagram, Twitter and Facebook.

ABOUT TERESA

Teresa Sandoval is CHAARG’s Creative Project Lead. She dedicates her free time to any and all activities that let her get outside. When she isn’t taking her dog for a run or spending time in the sunshine, she can be found getting messy and creative in the kitchen.

 

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SWEET POTATO + POMEGRANATE QUINOA POWER BOWL

What happens when you can’t get enough of the avocado and pomegranate combo, but want something a little more filling? You create this quinoa power bowl instead! Filling—but not heavy—this recipe is great for lunch and dinner, and you can prep it ahead of time for the week to come.

fullINGREDIENTS

Makes 4 servings

*For the salad

2 small sweet potatoes

4 cups arugula

1 cup quinoa

1 avocado

1 can chickpeas

½ cup pomegranate seeds

½ cup pumpkin seeds

½ cup feta cheese

*For the dressing

¼ cup lemon juice

2 tbsp apple cider vinegar

2 tbsp olive oOil

Salt + pepper to taste

IMG_1229

DIRECTIONS

1] Preheat the oven to 375℉.

2] Dice the sweet potato and bake in the oven for about 20 minutes. If you don’t have access to an oven, you can microwave the sweet potato instead!

potato

3] Follow the directions on the package to prepare the quinoa.

quinoa

4] Wash and prep your arugula.

5] Slice up the avocado.

6] Whisk together all ingredients for the dressing and add salt and pepper to taste.

7] Assemble your power bowl and eat up!

ABOUT CHAARG

We believe that working out can (and should!) be fun. We’re an organization of 5,000+ girls at more than 37 universities that encourages college-aged girls to find their fit, whether it’s yoga, CrossFit or anything in between.

You don’t need to be a marathon runner or a weightlifting champion to join—it’s all about finding what works for you. That’s the beauty of CHAARG. We’re a group of real girls with a passion for leading happy, healthy lives.

Sound like you? Learn more about us, check out CHAARG.com and find us on Instagram, Twitter and Facebook.

ABOUT TERESA

Teresa Sandoval is CHAARG’s Creative Project Lead. She dedicates her free time to any and all activities that let her get outside. When she isn’t taking her dog for a run or spending time in the sunshine, she can be found getting messy and creative in the kitchen.

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Banana Pineapple Matcha Bowl

Didn’t think your morning smoothie could get any better? Serve it inside a pineapple! This tropical smoothie bowl will brighten your day and help you welcome in summertime.

Banana Pineapple Matcha Bowl

INGREDIENTS

1/2 lime, juiced

1 frozen banana

1 pineapple

1/4 cup almond milk

1 1/2 cups spinach

1 1/2 tsp matcha powder

Banana Pineapple Matcha Bowl

OPTIONAL TOPPINGS:

1 kiwi

1 tbsp chia seeds

1 tbsp coconut flakes

DIRECTIONS

1] Slice the pineapple in half length-wise. Use a knife to cut the outline of the “bowl” in the pineapple and scoop out the fruit with a spoon.

Banana Pineapple Matcha Bowl

2] Place 1 cup of pineapple in a blender, add in all other ingredients and blend until smooth!

3] Pour the smoothie into your pineapple bowl, top with coconut, chia and kiwi and eat up!

Banana Pineapple Matcha BowlABOUT CHAARG

We believe that working out can (and should!) be fun. We’re an organization of 5,000+ girls at more than 37 universities that encourages college-aged girls to find their fit, whether it’s yoga, CrossFit or anything in between.

You don’t need to be a marathon runner or a weightlifting champion to join—it’s all about finding what works for you. That’s the beauty of CHAARG. We’re a group of real girls with a passion for leading happy, healthy lives.

Sound like you? Learn more about us, check out CHAARG.com and find us on Instagram, Twitter and Facebook.

ABOUT TERESA

Teresa Sandoval is CHAARG’s Creative Project Lead. She dedicates her free time to any and all activities that let her get outside. When she isn’t taking her dog for a run or spending time in the sunshine, she can be found getting messy and creative in the kitchen.

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How to Make Overnight Oats with Blueberry Granola

Getting up early to make breakfast is probably low on your list first thing in the AM… mornings are hard enough! Overnight oats are an easy way to get in protein and fiber to keep you satisfied and start your morning right. The best part? This breakfast can be made the night before, meaning you don’t have to give up those few extra minutes of sleep!

How to Make Overnight Oats with Blueberry Granola

INGREDIENTS

For the oats:

1/2 cup oats

1 cup almond milk

1 tbsp chia seeds

1 tbsp hemp seeds

½ tsp vanilla extract

½ cup fresh blueberries

How to Make Overnight Oats with Blueberry Granola How to Make Overnight Oats with Blueberry Granola How to Make Overnight Oats with Blueberry Granola

For the blueberry granola:

2 ½ cups oats

½ cup agave

1 tbsp coconut oil, melted

1 tbsp vanilla extract

1/2 cup sliced almonds

½ cup dried blueberries

1 tsp salt

How to Make Overnight Oats with Blueberry Granola

DIRECTIONS

1] In a small mixing bowl, combine all ingredients for the overnight oats. Stir and place in the fridge overnight.

2] Preheat the oven to 320℉ and line a baking sheet with foil.

3] In a large mixing bowl, combine the salt, vanilla extract, agave and coconut oil.

4] Add the oats and almonds to the liquid and mix.

5] Spread the granola on the baking sheet and bake for 18-20 minutes, stirring every 5 minutes to prevent burning.

6] Once the granola is done baking, sprinkle on the dried blueberries.

7] Layer the fresh blueberries and granola on the overnight oats.

8] Enjoy!

How to Make Overnight Oats with Blueberry Granola

ABOUT CHAARG

We believe that working out can (and should!) be fun. We’re an organization of 2,500+ girls at more than 24 universities that encourages college-aged girls to find their fit, whether it’s yoga, CrossFit or anything in between.

You don’t need to be a marathon runner or a weightlifting champion to join—it’s all about finding what works for you. That’s the beauty of CHAARG. We’re a group of real girls with a passion for leading happy, healthy lives.

Sound like you? Learn more about us, check out CHAARG.com and find us on Instagram, TwitterandFacebook.

ABOUT TERESA

Teresa Sandoval is CHAARG’s Creative Project Lead. She dedicates her free time to any and all activities that let her get outside. When she isn’t taking her dog for a run or spending time in the sunshine, she can be found getting messy and creative in the kitchen.

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How to Make Chicken Tacos

What better way to celebrate Cinco de Mayo than with tacos? You can also easily transform this recipe into a burrito bowl by serving it over rice or into a taco salad over a bed of greens— whatever you want!
How to Make Chicken Tacos

INGREDIENTS

For the salsa:
1 cup of pineapple, diced
1 cup of grape tomatoes, sliced
1/2 small red onion, sliced thinly
1 jalapeño (seeds removed), diced
1 large red bell pepper, diced
1/2 bunch of cilantro, chopped
2 tbsp juice

How to Make Chicken Tacos

For the chicken:
1 lb chicken (breasts or tenders)
1 lime, juiced
2 tbsp olive oil
1 tsp chili powder
1/2 tsp paprika
1/4 tsp cayenne
1 tsp garlic powder
1/2 tsp onion powder
1/2 tsp salt (optional for serving)

How to Make Chicken Tacos

Optional for serving:
Arugula
Avocado
Tortillas

DIRECTIONS

1] To make the chicken, combine the spices and lime juice in a small dish. Season the chicken with the spice rub and allow it to marinate in the fridge for at least an hour.
2] Combine bell pepper, onion, jalapeño, tomato, pineapple and cilantro in a medium-sized mixing bowl. Squeeze in the lime juice and mix to combine. Set aside or place in the fridge.
3] Cook the chicken in a skillet on medium-high heat until it’s cooked through and no longer pink, about four minutes per side. Cut the chicken into bite-sized pieces, assemble your tacos and eat up!

How to Make Chicken Tacos

How to Make Chicken Tacos

ABOUT CHAARG

We believe that working out can (and should!) be fun. We’re an organization of 2,500+ girls at more than 24 universities that encourages college-aged girls to find their fit, whether it’s yoga, CrossFit or anything in between.

You don’t need to be a marathon runner or a weightlifting champion to join—it’s all about finding what works for you. That’s the beauty of CHAARG. We’re a group of real girls with a passion for leading happy, healthy lives.

Sound like you? Learn more about us, check out CHAARG.com and find us on Instagram, Twitter andFacebook.

ABOUT TERESA

Teresa Sandoval is CHAARG’s Creative Project Lead. She dedicates her free time to any and all activities that let her get outside. When she isn’t taking her dog for a run or spending time in the sunshine, she can be found getting messy and creative in the kitchen.

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