Tag Archives: weightlifting

Spinach Pesto

This sauce is bright and tangy, colorful and simply delicious. It is divine on flatbread pizzas, toast, eggs, chicken, rice and more. Whip up a batch and try it for yourself!

Check out my recipe for Veggie Flatbread Pizzas using this delicious pesto sauce.

Enjoy,

Crystal

You will need:

  • 2 tablespoons olive oil
  • 100 grams raw spinach leaves
  • 1/2 cup nutritional yeast
  • 2 tablespoons fresh lemon juice
  • 1/4 cup chopped walnuts
  • basil leaves, approx 40
  • salt and pepper

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Combine all ingredients in the blender or food processor, and blend until smooth and creamy. You may want to add up to 1/4 cup water as you are blending until you achieve the desired consistency.

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Recipe makes 16 servings. One serving is a tablespoon.

Per 2 tablespoons:

Calories
85
Total Fat
6.8g
Sat. Fat
0.8g
Cholest.
0mg
Sodium
9.1mg
Carb.
3.9g
Fiber
2.6g
Sugars
0.8g
Protein
5.1g

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Hourglass Attack Workout

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Today’s workout is going to challenge mainly the core muscles (abs, obliques, stabilizers, and even low back.) I’ve also sprinkled in a little bit of glute work. πŸ™‚ Working muscles in the lower body substantially improves metabolism, burns more fat, and coincidentally, is a great way to also train your ABS.

This workout is meant to be repeated 2-5 times depending on your ability level. Enjoy!

HOURGLASS ATTACK:

  1. Knee Cross Plank – From low plank, bring right knee underneath body toward left armpit. Return to low plank and repeat on other side – left knee to right armpit. Keep core engaged and body in straight line. Left and Right together equals ONE rep. (20 reps)
  2. Plie Squat (weight) – Step feet wide apart and toes slightly outward. Hold a dumbel up near your face (this position puts more emphasis on the abs.) Reaching your butt backwards, squat down til thighs are parallel with ground. Return to standing position while squeezing through the glutes. Keep gaze upward and core engaged. (20 reps)
  3. Oblique Lift and Kick – Get into high side plank with left hand beneath the shoulders, body in a straight line with hips off the ground, and right hand placed behind head. Lift extended right leg into the air and back, then kick it forward, keeping leg extended and body in a strong, straight line. Keep your balance! Each lift and kick together equal ONE rep. These are tough! (20 reps each side)
  4. Split Squat – Hold a dumbell (go heavy!) up near your face. Using a chair or bench, step right foot forward and place left foot on bench behind you. Lunge down until thigh is parallel with the ground, knee not reaching past the toes, and return to standing position. Push through the heel to place major emphasis on glutes. The balance of this exercise is a great challenge for stabilizing muscles. (10 reps each side)
  5. Ball Pass – Lay on back with low back pressed against floor. Extend arms back and hold a stability ball or medicine ball between hands. Lift the ball and your feet together and exchange the ball from hands to feet. Extend arms back and lower ball, but don’t let it touch the ground! Now lift ball and hands and exchange back to the hands and back down (but not touching the ground.) Each exchange equals ONE rep. Keep the low back on the ground throughout the movement and squeeze through the abs with each exchange. (20 reps)
  6. Exploding Squat Jump – With legs together, push glutes backward, and reach down to touch the ground next to toes (keeping back straight, knees behind the toes, and gaze outward.) Jump up while bringing your arms above your head and clapping them together, and jumping each leg outward. The movement looks like making a snow angel! Land with legs back close together and crouch back down to touch the ground, but keep back straight, gaze outward, and knees behind the toes. Repeat jump. (20 reps)
  7. Weighted Cross Abs – Lay on your back and hold a light weight in right hand, with arm slightly extended behind head. Reach right hand up while reaching left leg, and touch left foot. Return to lying position and repeat. Same movement for left side. Keep core engaged and don’t forget to breathe. (20 each side)

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