Circuit Blast

Circuit Blast

Today, I'm featuring my workout group at work! We always have a BLAST together doing CIRCUITS so I'm calling this CIRCUIT BLAST......SOooooooo corny, but it's awesome and you'll feel awesome after doing it! 

Try for at least 2 times a week to build strength throughout your whole body. I'm all about FULL body workouts in short bursts of time. If you're going to workout, might as well make it efficient and powerful.

That's me in the pink tank top raising my fist....pretty excited :)

LET'S GET STARTED! 

CARDIO (gotta do it….burns that fat off!)

5 min warm up - fast walking with incline on treadmill 

30 second sprints (hop off for 15 seconds in between sprints) – start at 8.5 increasing a couple mph each sprint until you're at 10 mph! (6 sprints total)

Hop off, it's circuit time...YOU CAN DO IT! 

CIRCUIT

1. 40 mountain climbers with hands gripping a weight ball (balancing works your core)

2. 20 jump squats (option: holding weight ball)

3. 20 backwards lunges with a twist (option: holding weight ball)

4. Hold plank for 1 minute……straight into 10 rocking planks - stay parallel to the ground and squeeze your abs! 

5. 20x (each leg) pulses towards ceiling - on all fours 

REPEAT 3X

Then.....stretch and have fun :)

(Whole Wheat) Carrot Cake Cookies

CARROT CAKE COOKIES

Happy Easter!

These cookies are delightfully soft and have that delicious carrot cake spice flavor with every bite. Bake these for a healthier alternative to carrot cake (they're easier to share too!). 

Have a great Easter weekend :)

"Do not be alarmed, You seek Jesus of Nazareth, who was crucified. He has Risen; he is not here!" -Mark 16:6

Ingredients

• 1½ cups whole wheat flour

• 1/4 tsp of salt

• ½ tsp of baking soda

• 1 tsp of cinnamon

• 1/4 tsp of freshly grated nutmeg

• ½ cup of butter (I knooooow, I don’t usually bake with butter, but it adds a smooth/creaminess to this recipe!)

• ½ cup of brown sugar

• ½ cup of white sugar (could try 1/4 c honey or 1/2 c coconut sugar as substitute)

• 1 egg

• 1 tsp of pure vanilla extract

• ½ generous cup of grated carrots, about 1 large carrot (wash and peel first)

• ½ cup shredded/flaked toasted coconut*

• ½ cup of lightly toasted chopped pecans (optional)

For the Cream Cheese Frosting

• 1/4 cup cream cheese

• 1 1/2 cups powdered sugar

• ½ tsp vanilla extract

Instructions

1. Preheat oven to 350. Lightly spray one cookie sheet with spray oil or line with parchment paper.

2. In a medium sized bowl sift together flour, salt, cinnamon, nutmeg and baking soda.

3. In a large bowl, cream together the butter and sugars until light and fluffy. Add the egg and vanilla and combine thoroughly.

4. Add the flour mixture to the sweetened butter mixture. Fold in the carrots, coconut and pecans.

5. Form cookies by dropping a small spoonful of dough on the prepared cookie sheet two inches apart.

6. Bake until light brown around the edges, about 12-15 minutes.

7. Cool for 5 minutes on the baking sheet before removing to a wire rack to cool thoroughly. Top with a small amount of frosting, if desired

To make the cream cheese frosting

1. Whisk the cream cheese, vanilla extract and powdered sugar together until well combined and smooth.

2. This should be a pretty thick frosting so that it doesn't run off of the cookies.

*Toasting coconut flakes - Preheat oven to 350F, spread evenly on a baking sheet. Every two minutes or so, take out and move coconut around with a spatula and after about 6 minutes, it should look just lightly toasted brown. Coconut does tend to burn quickly so watch it carefully. Let cool then add to recipe!

Cucumber Tuna Bites

Yummy Cucumber Tuna Bites

I don’t usually post an appetizer recipe, or hors-d'oeuvre as someone fancier than I might say, BUT I couldn't help myself because these were just so fresh and tasty I had to share with you! These would be a perfect starter for any dinner party or bridal shower because what shower doesn't have cute little “sandwiches” of all kinds! 

I also love that you can eat 4 or 5 or even 8 of these and not feel bad because they have almost ALL healthy ingredients! Feel free to add more veggies or pickles, since that is common with tuna.

Start planning for your next gathering (or just something yummy for yourself like I did!)

Makes about 20 open-face cucumber sandwiches

INGREDIENTS:

• Peeled cucumber, sliced
• 2 cans of tuna, drained of all liquid
• 1/2 red pepper, chopped finely
• 1 carrot, chopped finely
• 1/4 onion, chopped finely
• 1 heaping spoonful of mayonnaise (***you have options: light mayo, cottage cheese, plain yogurt depending on what you like and how healthy you want it to be)
• Crumbled goat cheese (feta would also taste good!) - I didn’t measure but a couple tablespoons sounds about right, adds GREAT flavor!
• Salt and pepper to taste

DIRECTIONS:

1. Place all chopped veggies and tuna in a medium bowl 
2. Add *mayo and goat cheese and stir until all ingredients are mixed together
3. Spread cucumber slices on a big plate and put a small spoonful of tuna mixture on top of each slice
4. Serve cold and enjoy!

Almond Chia Cookies

Almond Chia Cookies

INGREDIENTS

• 2 cups almond meal (food processed almonds or you can buy almond meal)
• 1/2 cup chocolate chips
• 1/2 cup shredded unsweetened coconut
• 1/4 cup chia seeds
• 3/4 tsp baking powder
• 1/4 tsp salt
• 1/3 cup brown sugar
• 1 egg
• 3 Tbsp coconut oil, melted
• 1 tsp vanilla extract

INSTRUCTIONS

1. In a large mixing bowl, stir together almond meal, chocolate chips, coconut, chia seeds, baking powder, salt and sugar.

2. In a separate bowl, beat egg then whisk in the coconut oil and vanilla.

3. Add wet and dry ingredients together and mix until just combined.

4. Chill in the fridge for at about 30 minutes

5. Preheat oven to 375 degrees.

6. Shape small spoonfuls of dough into balls and place on baking sheet with a little space between each cookie. Press down slightly with a fork to flatten a bit.

7. Bake until edges begin to brown, 7-10 minutes.

8. Remove from oven and let cool before serving on a wire rack.

Enjoy these HEALTHFUL cookies!

PROTEIN ENERGY BALLS!

PROTEIN ENERGY BALLS! 

I am in LOVE with this healthy energy snack! It tastes like dessert, but with health benefits. I take a couple with me to work to snack on throughout the day or before/after a workout since it's packed with fiber and protein.

Make a batch before you start your week. You will be so excited to grab one of these on your way out the door in the morning....and afternoon and night :)

Makes - a couple dozen balls (depending on how big you make them)

Time - not long

Ingredients:

- 2 cups old-fashioned oats

- 1 generous cup peanut butter (or any nut butter)

- 1/2 cup ground flax seed

- 1/4 cup chia seeds (they get super in your teeth, but are so so good for your tummy)

- 1/2 heaping cup of chocolate chips (I prefer mini chocolate chips)

- 1 teaspoon vanilla

- 1/2 cup honey

- 1/2 overflowing cup of toasted shredded coconut (I speed coconut on a baking sheet and bake at 350 for 7ish minutes, make sure to toss around so the edges don't burn)

Directions:

Mix all ingredients really good in a large bowl with a spatula or with your hands. Refrigerate for about 20 or so minutes before rolling into balls. I put all the balls in a tightly sealed tupperware and store in either the fridge or freezer, whatever you prefer.

THEN......EAT!  :)

Banana Almond Oatmeal Cups

BANANA ALMOND BAKED OATMEAL CUPS

Sadly, I can’t take credit for the delectable muffin images on my post, BUT I have an excuse I promise! My muffins were eaten before I could take a picture!!! They were oh-so-tasty and oh-so-HEALTHY! Obviously I’m pretty excited about them. :) 

I made these for a family brunch and they were great on their own or with a dollop of honey greek yogurt on top with berries. YUM. Feel free to add some nuts or chocolate chips or whatever you think sounds fun to this recipe. 

Recipe inspiration/muffin image from: 

http://www.coffeeandquinoa.com

Total Time: 35 mins

Yields: 24 muffin-sized cups

INGREDIENTS

1/2 cup peanut butter (You could use any nut butter)

4 mashed ripe bananas + 1 extra banana, sliced

3 cups old-fashioned oats

1 1/2 cups milk (I used 2%, but any milk works!)

1/4 cup honey

1 tsp vanilla extract

3 spoonfuls of chia seeds

1/2 tsp kosher salt

1 cup raw sliced almonds

INSTRUCTIONS

1. Preheat oven to 375. Grease a muffin tin with   baking spray.

2. Combine all ingredients in a large bowl and stir until thoroughly combined. Spoon about 3/4 full into muffin cups. Top with a slice of banana in the middle.

3. Place on rack in the center of the oven and bake until oatmeal cups are firm to the touch, about 20-25 minutes.

4. Wait several minutes for oatmeal cups to cool before running a knife around the edges and removing them from the tin. Serve hot or let cool on wire rack.

Enjoy for breakfast or a snack!

Layered Vegetable Dish (Vegetable Tian)

Layered Vegetable Dish

(Aka Vegetable Tian)

Get ready for a delicious, healthy, garlicky, veggie dish that would be a perfect entrée or side dish to roasted chicken or chicken sausage. This also makes a ton, it fed my husband and I for about 6 meals. I put some leftovers on a bed of spinach for lunch, so you got some options!

Feel free to add any herbs or spices that fit your fancy, however, if I do say so myself, the garlic and thyme make a pretty good match.

Recipe inspiration from good ole' Pinterest: Vegetable Tian 

Ingredients:

1 Tbsp olive oil

1 medium yellow onion (finely diced)

1 tsp minced garlic (minced)

2 medium zucchinis

2 medium yellow squash

2 medium potatoes

2 medium sweet potatoes

1 medium tomato

1 tsp dried thyme

Salt & pepper to taste

1/2 cup cheddar cheese

1/2 cup parmesan or romano cheese

Directions:

1. Preheat the oven to 400 degrees. Add olive oil to your skillet. Once hot, add diced onion and minced garlic. Sauté until softened (about five minutes).
2. Meanwhile, start thinly slicing the rest of the vegetables (zucchini, squash, potatoes and tomato)
3. Spray the inside of a 9x12in baking dish with non-stick spray. Spread the softened onion and garlic in the bottom of the dish. Place the thinly sliced vegetables in the baking dish vertically, in an alternating pattern. Sprinkle generously with salt, pepper, and thyme.
4. Cover the dish loosely with foil and bake for 30 minutes. Remove the foil, top with both cheeses and bake for another 15-20 minutes or until the cheese is golden brown.

YUM! Enjoy!