Walkout push up (x10)
Inverted kick-back (x30; 15 per side)
Tuck jumps (x10)
Cat-cow (x10)
Hop Scotch (x40)

View all movements via YouTube here!


and the full hopscotch move here!




Witches’ Brew Smoothie


  • 1/2 frozen banana
  • 1 huge handful spinach
  • 1/4 avocado
  • 1/2 cup OJ
  • 1/4 cup pineapple juice
  • 1/4 cup original Sealand Birk
  • 5 frozen mango chunks
  • 5 frozen pineapple chunks
  • 1/2 frozen peach
  • Optional: One scoop vegan protein powder


  1. Add all ingredients into a blender
  2. Blend until everything is evenly mixed
  3. Enjoy!

Witches’ Brew

For the witches who prefer tea to coffee:

  •  Ingredients
    1. 1 cup green tea
    2. 1 slice orange
    3. 1/4 slice lemon
    4. 1-2 drops mint extract
  • Directions
    1. Brew green tea
    2. Squeeze lemon & orange slices into cup of green tea, then throw in fine for extra flavoring if desired
    3. Add drop(s) of mint
    4. Let cool and enjoy!

For the witches who prefer coffee over tea:

  •  Ingredients
    1. 1/2 cup choice of cold brew coffee, diluted following brand’s instructions
    2. 1/4 cup unsweetened coconut milk
    3. Handful of ice cubes
    4. 3 tablespoons Chocolate Glazed Donut Flavor God
    5. 1-2 drops mint extract or peppermint essential oils
  • Directions
    1. Add all ingredients except ice to large cup and mix
    2. Add ice and enjoy!
    3. OR – add all ingredients to blender; blend and enjoy!


Witch’s Teeth

  • Ingredients
    1. 1 apple of choice, sliced
    2. 2 tablespoons nut butter of choice
    3. 1 tablespoon raisins
    4. 2 tablespoons unsalted, raw nut of choice (recommended: peanuts, cashews, almonds, macadamia nuts, pumpkin, etc…)
  • Directions
    1. Slice apples into wedge slices
    2. Dry tops of apple slices with a paper towel so you can add nut butter without it sliding off
    3. Add nut butter to dry tops of apple slices
    4. On top of one slice’s layer of nut butter, add nuts to look like teeth, adding in raisins here and there to look like missing teeth
    5. Add slice with peanut butter atop “decorated” slice, so two apple slices now look like a mouth
    6. Enjoy!









1 Comments on “#upandautumn challenge DAY THREE”

  1. Pingback: Healthy Snack Ideas | Sea Shells & Sit Ups

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