Pure Barre Video

So yesterday's snow day turned into a home workout day for me. I found so many great youtube video workouts! One of my favorite videos that I stumbled upon was a pure barre video that really had my legs shaking. Considering pure barre is all the rage right now.. I figured some of you would appreciate this video! I know pure barre can get pretty expensive, so using youtube videos for pure barre is a great alternative to paying for the classes. And better yet, they can be done in the comfort of your own home. This is a huge plus for me considering I look hideous when trying to do ballet, but i'm always down to try something new and give it my best shot. :) enjoy!

Pure Barre Video

Cinnamon Bun Banana Muffins

It's a snow dayyy!!! So what does this mean to me? This means staying inside and trying to find things to occupy my time, such as baking! Apparently we are supposed to lose power, so I decided to go ahead and bake up some cinnamon bun banana muffins.. just in case :) These are just as healthy as they are delicious! The good thing about these muffins is you can take the muffin mix base and add to it what you want. Therefore you can turn this recipe into blueberry, chocolate chip, peach, or banana nut muffins. I got this recipe from Lexis Clean Kitchen, which is a blog I have been flowing for a while. I absolutely love all her recipes! Hope everyone is saying safe and warm during this snow day- xoxo

Muffin Mix Ingredients:

-1/2 cup almond flour

-1 1/2 tsp coconut flour

-1/8 tsp salt (I used pink Himalayan salt)

-1/4 tsp baking soda

-1 1/2 tsp coconut oil

-1 egg

-1 1/2 tsp honey

-1 tsp vanilla extract

-1 ripe banana, mashed

Cinnamon Swirl:

-1 tbsp cinnamon

-1 tbsp + 1 tsp maple syrup

-1 tbsp coconut oil, melted

Directions:

1. Preheat oven to 350 degrees 

2. Mix all dry ingredients in a bowl- almond flour, coconut flour, salt, baking soda

3. Mix all wet ingredients- coconut oil, egg, honey, vanilla, banana

4. Add the wet ingredients to the dry and mix

5. In a separate bowl, mix all the cinnamon swirl ingredients 

6. Grease a muffin tin with non stick spray

7. Pour muffin batter halfway into muffin tin

8. Add about 1 tbsp of cinnamon swirl on top of batter

9. Top muffins with remaining batter

10. Sprinkle the rest of the cinnamon swirl on top

11. Bake for about 20 minutes 

Hill Interval Cardio

This cardio workout is intended to work and grow the quads by using the combination of walking and jogging on an incline. You can always modify according to your fitness level!

Workout Time: 45 minutes

Warm up 5 minutes

Sprint 1 minute- Incline 0

Jog 1 minute- Incline 0

Sprint 1 minute- Incline 3.0

Jog 1 minute- Incline 3.0

Sprint 1 minute- Incline 6.0

Jog 1 minute- Incline 6.0

Sprint/jog fast 1 minute- Incline 9.0

Walk/ Jog 1 minute- Incline 9.0

Jog fast 1 minute- Incline 12.0

Walk 1 minute- Incline 12.0

Jog fast 1 minute- Incline 15.0

Walk 1 minute- Incline 15.0

Repeat back down the pyramid 

Walk for 2 minutes

5 minute Sprints- level 11.5-12.5

:30 sprint

:30 rest

X5

Walk for 2 minutes

Walk on Incline 10.0- 1 minute

Walk Backward on Incline 10.0- 1 minute

Walk on Incline 13.0- 1 minute

Walk Backward on Incline 13.0- 1 minute

Walk on Incline 15.0- 1 minute

Walk Backward on Incline 15.0- 1 minute

Repeat Back Down the Pyramid 

Cool Down

HIIT Treadmill- 1 hour

I used to be the queen of some cardio. I would run for an hour at a steady pace on the treadmill all the time. Once I realized my body got used to my typical steady state cardio and I was never seeing any results, I decided it was time to change things up. There is something to be said for shocking your body, as it is the whole purpose to varying your workouts. You always want to leave your body guessing to help overcome a plateau (Im still trying to grasp this concept as I love my routine workouts).

Other than knowing today was my cardio day, I had no plans for my workout as I was walking into the gym. I hopped on the treadmill for a little warm up jog and to my surprise it turned into an hour long hiit cardio sesh. It was an amazing workout and I felt so great after! The time literally flew by to the extent that I didn't even realize I had been on the treadmill for an hour.

0-5:00 warm up

1:00 sprint

1:00 jog

1:00 sprint

1:00 jog 

1:30 sprint

1:30 jog 

2:00 sprint 

2:00 jog

1:30 sprint

1:30 jog

1:00 sprint

1:00 jog

walk 2 mins

Sprints 10 minutes- Level 11.0-12.0

:30 sprint

:30 rest

walk 2 minutes

Incline walk 10 minutes (do not hold onto treadmill!)

2:00 level 10.0 speed 4.2

2:00 level 13.0 speed 4.0

2:00 level 15.0 speed 3.8

2:00 13.0 speed 4.0

2:00 level 10.0 speed 4.2

Jog the remainder of the time until you attain an hour- Level 7.5-8.0

Tri Colored Quinoa Salad

Tonight's dinner was simple and so filling. Quinoa is a complete protein, therefore it does not take much to give you that full and satisfied feeling. Because Quinoa can be quite bland tasting if eaten alone, I decided to spice it up by adding some different textures and flavors. The flavors in this dish ended up being amazing when all mixed together. You can make it your own by adding your favorite spices! I topped mine with Himalayan pink salt, fresh squeezed lemon, pepper, and sriracha. 

Ingredients:

1 1/2 cups of Tri Color Quinoa

1 Avocado

1 can of white beans

Almonds

1 lemon 

Himalayan pink salt

lemon pepper

pepper

sriracha

Directions:

1. Cook Quinoa according to package

2. Cut avocado into small slices and slice almonds into small pieces

3. Combine all ingredients together

4. Top with sriracha 

2 Servings

Strength & Cardio Arms

Here is today's cardio & arm circuit. This circuit was done using all body weight (except one exercise), so it can essentially be done anywhere! 

Bike 20 minutes 

Warm up 5 minutes

:30 sprint

:30 normal pace

1:00 high resistance standing pedaling 

1:00 normal pace 

Repeat until reaching 20 minutes

Circuit 1- :30 seconds on :15 seconds off

*Dumbbell Push ups with alt arm pull back

*Plank

*Burpees (different variations each round. ex: burpee w/ plank jack, burpee w/ push up, burpee w/ mouton climbers)

*Dips 

*Sit thrus

Repeat X 3

Circuit 2- :30 seconds on :15 seconds off 

*High Knees

*Plank up downs

*Burpees

*Jump Rope

*Plank w/ alt arm & leg raises

Repeat X 3

Abs

Paleo Fudge

Looking for a quick sweet treat that won't leave you feeling guilty? This paleo primal fudge is so simple to make and contains very few ingredients! This fudge is so delicious and so good for you. It is filled with good fats and protein to leave you satisfied after indulging. It is a great alternative to ice cream if you are looking for something cold and chocolately to satisfy that sweet tooth. :)

Ingredients:

1/2  cup melted coconut oil

1/2 cup almond butter (can also use dark chocolate dreams pb if you really like it chocolately!!)  

1/2 cup cacao powder (cocoa powder will also work)

1/4 honey or maple syrup

1/2 tsp vanilla

Directions:

1. melt coconut oil

2. mix all ingredients

3. spray a muffin tin with nonstick spray

4. pour mixture to fill a little less than half of each tin

5. Place in freezer for 20- 30 minutes

ENJOY!