Fit Summer Circuit

Fit Summer Circuit

I JUST did this circuit today with two of my fit-crazed coworkers (like myself hah) during our lunch break and it was a blast! 

We got through it in about 20 minutes, with a short pause between each full circuit to catch our breath. Talk about some serious endorphans! :D I hope you give this a try and feel yourself getting stronger....or at the least, proud of yourself for trying something new and challenging. Remember, you gotta start somewhere, so if 4 times through is just too much, try 2 circuits and see how you're feeling, then go from there.

***Do note***if you're not sweating profusely and breathing heavy, you need to keep pushing!!! Why work out if you aren't exhausted and sweaty afterwards?!? You'll be SO glad you did!

GOAL: 4 stations, 1 minute each, 4X all the way through

NEED: a bench, mat and to get pumped up before you start ;)

1. CARDIO - fast toe taps on bench

2. SQUAT with single leg side extension (switch leg after each squat)

3. AB leg extensions on mat - slow and controlled, keep back flat on the mat and squeeze in!

4. PLANK elbows to hands, (start on opposite arm after 30 seconds)

Now crank up the music and get er' done!

The Everything Healthy Muffin

The Everything Healthy Muffin

This recipe started when I realized I had an annoying amount of oat bran left in my cupboard from a previous recipe. I also had 4 very ripe bananas that desperately wanted to be baked into something yummy. 

bananas + oat bran = MUFFINS! 

I always love a healthy muffin that I could eat with coffee in the morning or before/after working out. 

I bake like most people cook.....throw in some seeds or nuts, a little extra vanilla extract or cinnamon, and of COURSE a extra chocolate chips, so have your fun with this recipe! :D

ENJOY! 

Time: 45 mins. Makes: 30 muffins

INGREDIENTS:

• 1 1/2 cup oat bran

• 1/4 cup ground flax seed

• 2 teaspoons baking powder

• 1 teaspoon cinnamon

• 3-4 very ripe bananas, mashed

• 1/4 cup honey or agave

• 1/2 cup nonfat plain or honey greek yogurt

• 1 whole egg plus 1 egg white

• 1 teaspoon vanilla extract

• 1/4 cup chia seeds

Extras:

2 handfuls of any seeds or nuts

1/2 cup toasted shredded coconut 

INSTRUCTIONS:

1. Preheat oven to 375 degrees F. Spray 12 cup muffin tin with nonstick cooking spray or grease with coconut oil

2. In a medium bowl whisk together oat bran, flax, baking powder and cinnamon; set aside.

3. In a large bowl, mix mashed banana, honey, greek yogurt, eggs, and vanilla together until well combined and smooth. Add wet ingredients to dry ingredients and mix until just combined. Add any additional ingredients as well.

4. Divide batter evenly into 12 muffin cups and bake for 15 minutes or until toothpick inserted into center comes out clean. Transfer to a wire rack to cool for 10 minutes, before putting in a tupperware.

5. EAT UP! 

Double Chocolate Almond Biscotti

Helloooooo there! 

If you're looking for a chocolate-y delicious, nutty biscotti recipe, you're in the RIGHT place! I made these a couple weeks ago and let me tell you, these babies are a sinch to make and fun to dip in your coffee/tea/hot cocoa.....and they make for great gifts, too!

Enjoy and have fun!

Time: ~1 hour Makes: about 2 dozen biscotti

Recipe Inspiration: laughingspatula.com

Ingredients

• 1 cup whole wheat flour

• 1 cup all-purpose flour

• ½ cup unsweetened dark cocoa powder

• 1 teaspoon baking soda

• ¼ teaspoon salt

• 3 large eggs

• 1 cup sugar

• 1½ teaspoons vanilla extract

• 1 cup toasted nuts (I used slivered almonds and     coarsely chopped walnuts)

• ½ to 1 cup dark chocolate chips, make it as chocolate-y as you want!

Instructions

1. Preheat the oven to 350F degrees.

2. In a small bowl, sift together the flour, cocoa powder, baking soda, and salt.

3. In a large bowl, beat together the 3 eggs, sugar, and vanilla extract. Gradually stir in the dry ingredients. (if dough seems a bit sticky and dry - add a few tablespoons of water so that the dough is thick, but not dry

4. Mix in the nuts and the chocolate chips until the dough holds together.

5. Spray a baking sheet with olive or coconut oil. Divide the dough in half. On a lightly floured surface, roll the dough into two logs the length of the baking sheet. Transfer the logs onto the baking sheet, evenly spaced apart.

6. Gently flatten the tops of the logs and bake for 25 minutes, until the dough feels firm to the touch.

7. Remove the cookie dough from the oven and cool 15 minutes. On a cutting board, use a serrated bread knife to diagonally cut the cookies into ½-inches slices. Lay the cookies cut side down on baking sheets and return to the oven for about 20 minutes, turning the baking sheet midway during baking, until the cookies feel pretty firm.

8. Once baked, cool the cookies completely then store in an airtight container for up to two weeks. 

Extra deliciousness: melt a small bowl of chocolate then dip the biscotti halfway. Place on wax paper or plate to cool completely.