Banana Almond Protein Cookies

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Lately I have been experimenting a bit with some healthier baking. My findings have been not only delicious, but full of good fats, healthy carbohydrates, fiber, and protein – Yay! I want to share this recipe with you, so you can have something sweet on hand that won’t sacrifice all of your hard work in the gym. These little treats are dense with healthy fats from nuts, and they make a great post workout snack – but be sure not to eat the whole batch!!!

Enjoy,

Crystal

BANANA ALMOND PROTEIN COOKIES

  • 1/4 cup natural almond butter (I make mine in the food processor)
  • 3 tablespoons rolled oats
  • 1/3 cup almond meal/flour
  • 1/2 cup cooked quinoa
  • 1 tablespoon hemp seeds
  • 1 ripe banana, smashed
  • 2 tablespoons coconut flour
  • 2 tablespoons applesauce (unsweetened)
  • 1/3 cup nonfat Greek yogurt
  • 1 teaspoon almond extract
  • 1 tablespoon chopped nuts (I used macadamia nuts – optional)
  • 2 scoops vanilla protein powder
  • 2 tablespoons finely chopped dried apricots (or other dried, unsweetened fruit – optional)
  • 1 tablespoon local honey (optional)
  • 1 teaspoon cinnamon

Preheat oven to 350 degrees. Smash banana in a large mixing bowl with a fork. Add all other ingredients and mix well. Line a baking sheet with wax paper and spray lightly with healthy oil sprayer (I use avocado oil in my Misto sprayer.) Scoop small spoonfulls onto wax paper and bake for 20 minutes, or until slightly golden brown on top. Makes approximately 22 cookies.

Nutrition information for 2 Cookies:

Calories
128
Total Fat
6.7g
Sat. Fat
0.6g
Cholest.
3.3mg
Sodium
33.8mg
Carb.
13g
Fiber
1.7g
Sugars
5.9g
Protein
5.6g

Incredible Hulk Workout

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Today’s workout is a full body circuit composed of 9 dynamic exercises. Each exercises is a combination move designed to maximize the muscles targeted. Move quickly through each exercise, but be mindful of your form. Have fun with it, and don’t forget to time yourself, so you have a mark to beat next go around.

Enjoy!

Crystal

INCREDIBLE HULK WORKOUT

  • 1 Jump Forward/2 Back – 30 sets
  • Cursty Lunge Combo – 15 sets
  • Burpee Deadlift/Plank Fly Combo – 15 sets
  • 1/2 Burpee Jump Tuck/Side Jump Combo – 20 sets
  • Pistol Squat/Warrior 3 Tuck Combo – 20 sets
  • Plank Jack/Cross Knee Combo – 50 sets
  • Ball Pike/Knee Tuck/Push Up Combo – 20 sets
  • Burpee Deadlift/Plank Fly Combo – 15 sets
  • 1 Jump Forward/2 Back – 30 sets

Yellowtail Poke

POKE

This recipe is super delicious, high in protein and low in fat, sugar and carbs. Prepare a bowl for your dinner guests or whip some up for a lunch snack. Perfect for any sushi lovers out there and a breeze to prepare.

Enjoy!!

Crystal

Yellowtail Poke

  • 8 oz raw fresh Yellowtail or Ahi tuna steak
  • 1/4 cup diced white onion
  • 1/4 cup diced cucumber
  • 1/2 fresh jalapeno pepper, finely chopped
  • 1 tablespoon Thai chili paste (I used Sambal Olek brand)
  • 2 tablespoons rice vinegar
  • 1 tablespoon low sodium soy sauce, liquid aminos, or tamari
  • 1 tablespoon sesame seeds

Chop tuna steaks into small bite sized pieces. Combine all ingredients in a medium sized bowl and mix to distribute evenly. Serve over wonton chips, brown rice, or a bed of lettuce.

**This recipe is slightly high in sodium, due to the soy sauce. You could cut down on the amount by removing soy sauce from the recipe, but the flavor will be a little different.

Makes 2 servings

Per serving:

Calories
179
Total Fat
3.7g
Sat. Fat
0.6g
Cholest.
51mg
Sodium
549.4mg
Carb.
6.6g
Fiber
1.4g
Sugars
1.9g
Protein
28.9g

Daily 100’s Challenge

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This challenge is designed to improve your overall fitness, no matter what your ability level is. By incorporating 3 body weight exercises to your daily routine, you will be maximizing your metabolism, and training your muscles to withstand a bit more activity every day. This challenge is designed for the month of February – but can obviously be done as a 30 day challenge as well! Have fun with it.

-Crystal

The rules are simple:

  • 5 days a week (2 rest days)
  • 100 push ups (any)
  • 100 squats (any)
  • 100 surprise exercise – posted daily – move of my choice
  • You may modify exercises as necessary, and break up reps into as many sets as you need throughout the day. Beginners start at 50 reps and work your way up.

 

Day 1: 100 Push Ups, 100 Squats & 100 Jump Lunges

  • From and lunge position, jump up and switch legs, landing in the opposite lunge position. Repeat. It is important during this movement that your front knee does not bend out in front of your toes, and to keep your back knee from touching the ground. Keep shoulders back and down, with chest out high.

Day 2: 100 Push Ups, 100 Squats & 100 Plank Jack Combos

  • Assume the low plank position, with elbows planted under shoulders, and a straight body line. Jump feet out wide and back in, then slightly bend the knees just lightly tapping the floor. Each combination of these 2 movements equals one rep. Make sure to keep core tight and hips in line with shoulders and ankles. Make sure to breathe!

Day 3: REST DAY

Day 4: 100 Push Ups, 100 Squats & 100 Glute Bridges

  • Using a chair, table, couch etc., elevate your feet with your knees bent at a right angle, and stabilize your body by planting your arms and shoulders on the ground. With a thrusting motion, move your hips toward the ceiling, pressing through your heels, not your toes. Make sure to tighten your glutes and core with each movement, and get those hips as far forward as you can. SQUEEZE your butt! You should really feel this in your hamstrings, glutes, and even the lower back.

Day 5REST DAY

Day 6: 100 Push Ups, 100 Squats & 100 Plank Leg Lift & Knee Cross

  • From low plank with your elbows planted underneath the shoulders, keeping a straight body line, lift your leg toward the ceiling, then bend your knee and bring underneath your body and try to touch the opposite elbow. Repeat on the other side. Make sure to keep your core engaged throughout the movement, and reallllly reach that knee across your body! Left & Right = ONE rep.

Day 7100 Push Ups, 100 Squats & 100 Ankle Touch Plank & Reach

  • From a high plank with feet about shoulder width apart, reach one arm forward while keeping your body line straight and your core engaged. Then reach under your body, folding your hips up toward the sky (like a pike,) touch your opposite ankle, and reach forward again. Return to high plank, re-set your core and body line, and repeat on the other side. Each time you touch your ankle = ONE rep.

 

Winter Workout for Everyone

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Today’s workout is an incredibly effective, yet short approach to full body fat burning/toning/shredding. This workout is for everyone – there is no equipment needed, and you can do this workout in a small space virtually anywhere. Don’t ever use the excuse that you don’t have time to workout, because in under 30 minutes, you can get a KILLER sweat on, burn fat, and build muscle.

This workout was featured in The Tahoe Journal. Click HERE to see the full article!

Have fun, and push yourself hard. The idea is to get as many rounds completed as possible during the allotted time frame. Beginners start with 10 minutes, intermediate 20 minutes, and advanced go for the full 30 minutes.

Cheers!

Crystal

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13 Minute “Lazy Day” Workout

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Sometimes it can be challenging to fit a workout into our busy schedules – but NOT impossible! Tonight, all I wanted to do was lounge back and watch some mindless TV before crashing for the night. Instead of just sitting on the couch, however, I fit a nice quick and fun 13 minute workout in while I was watching some Netflix, running a load of laundry, and cooking some sweet potatoes for tomorrow’s protein pancakes. You don’t need a lot of time, space, or any equipment to get a quality workout in. I did this whole workout from the floor, and still got to watch some Anthony Bourdain – HA!

Don’t let your excuses get in your way, and next time you are watching a movie, waiting for the laundry, or waiting for dinner to cook, try this workout. You won’t regret it!

I left this video in the real time for those of you who prefer to follow along for the entire duration of the workout. This way you can see and hear the real struggle! I didn’t add any music, so you can hear the original timer that I used.

HERE is a pre-set timer if you prefer to write down the exercises and do them on your own!

Cheers,

Crystal

 

13 Minute “Lazy Day” Workout

*1 Minute for each exercise, 20 seconds of rest in between.

1. Chaturanga Push Up

2. Prone Scissor Kicks

3. Leg Lift/Knee Curl (R)

4. Leg Lift/Knee Curl (L)

5. Plank Knee Tap

6. Donkey Kick/Hydrant (R)

7. Donkey Kick/Hydrant (L)

8. Boat Kick

9. Plank Shuffle

10. Knee To Elbow Plank

HIIT It To Win It

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Today’s workout is a high intensity interval workout designed to work your entire body and burn major calories. It is extremely beneficial to incorporate HIIT workouts into your weekly routine to promote a healthy metabolism, and strong cardiovascular health.

You do not need any equipment for this workout, although I chose to use a 25 lb kettlebell for the mini squats. One round takes only 10 minutes, and can be repeated up to 3 times.

Push at your max effort for each 50 second interval – the idea is to keep your heart rate up and get as many reps as you possibly can inside the interval. You will have 10 seconds to rest between each exercise. HERE is a pre-set timer for one round.

Enjoy!

Crystal

HIIT IT TO WIN IT

50 Seconds Work, 10 Seconds Rest

1. PLANK KICK THROUGH

2. BOAT TAP

3. PLANK JACK

4. 1 LEG HIP THRUST (R)

5. 1 LEG HIP THRUST (L)

6. MINI SQUAT

7. PUSH UP TOE TAP

8. TRICEP DIPS
9. HIGH KNEES TOE TAP
10. ANGEL ABS