Whole Wheat Banana Muffins

These are seriously so delicious!! They are in my healthy section, although they really should be referred to as a healthy treat 🙂 I put it in this section because it definitely is a MUCH healthier version that your traditional banana bread recipes which are usually loaded with butter and sugar. This recipe uses greek yogurt, bananas, egg whites, and less sugar…AND THEY TASTE AMAZING!! Enjoy!

Whole Wheat Banana Muffins

Ingredients:

  • 1 1/2 cups whole wheat flour
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/4 teaspoon cinnamon
  • 3 large ripe bananas, mashed
  • 1 tablespoon butter, melted*
  • 1/2 cup dark brown sugar
  • 2 egg whites
  • 1 teaspoon vanilla
  • 1/4 cup non-fat vanilla greek yogurt
  • 2 1/2 tablespoons milk of choice (skim, soy, almond, coconut, etc)
  • For walnut crumb topping:
  • 1/4 cup dark brown sugar
  • 2 tablespoons flour
  • 1/4 cup finely chopped walnuts
  • 1/4 teaspoon ground cinnamon
  • 1 tablespoon butter

This recipe is a slightly modified version of Ambitious Kitchen’s Better-For-You Banana Bread. Gotta’ give her credit 🙂

Be Happy. Be Fit.

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12 Minute Burn Workout

12 Minute Burn Workout

A great, fast, strength workout! Do this workout alone if rushed for time, otherwise follow with 20-30mins of cardio of your choice. PS: KB = Kettle Bell (if you don’t have a kettle bell, use something else heavy (dumbbell, dictionary 🙂 … Continue reading

Bumpin’ Booty Workout

Butt Workout

Hope you all had a great weekend! Here is a great glute workout that can be done both at the gym and at home. I showed this workout to a few friends and clients and they loved it! Enjoy!

Bumpin’ Booty Workout

  • 10 each leg Box Step Ups (make sure you are stepping up onto something at least knee height)
  • 30 Alternating Side Lunges (hold something heavy at chest if possible)
  • 20 Squat Jumps
  • 10 each leg Slow Single Leg Squats (decelerate as slowly as possible down, until butt hits bench then stand)- SEE PIC ABOVE 🙂
  • 30 Speed Skaters (aka lateral leaps) (focus on lateral distance not speed)

    REPEAT 4x

No Workout Equipment at Home? No Problem!

“I don’t have any workout equipment at home…” Sound like you? Try this!

This is one of the most common excuses I hear for not working out. Many people falsely believe that without a gym membership, without dumbbells or bands at home, they can’t exercise. The truth: No equipment? No problem!!

There are so many different exercises that only use your body weight, all of which are actually far more efficient than the traditional machines at your local gym. Why more efficient? Because most of those machines isolate one part of your body at a time, but we are multi-joint beings! By involving more than one muscle group in an exercise you can train multiple points in your body at once, thus more efficient! Not to mention more realistic, since we rarely ever isolate one muscle group in our day to day lives.

Anyways, are you stuck at home? Give this workout a try!

THE DO ANYWHERE WORKOUT:

  • 10 Four-Square Jumps (keeping your feet together, image you are standing on the corner of a box, now jump forwards, to the right, backwards, and to the left. That’s one rep, do ten)
  • 100 High Knees (Staying stationary alternate legs up to 90 degrees as fast as possible)
  • 1 min Right Side Plank Hold
  • 1 min Left Side Plank Hold
  • 16 Push Up + Rotational Ceiling Reach (Do your push up, then rotate your core to right and reach up with your right hand; another push up, then rotate to left and reach left hand up)
  • 1 minute Invisible Jump Rope (actually pretend like you have one in your hands 🙂)
  • REPEAT 3-5 times!

How to make it HARDER: 1) Jump farther and/or faster on the 4-Square Jumps; 2) On your Side Planks lift your top leg up towards the ceiling; 3) Do single leg Push Ups.

How to make it EASIER: 1) Instead of running in place with your high knees, just step in place, bringing each knee to 90 degrees; 2) Do your Side Planks with one knee down; 3) Do push ups either from your knees, or with you hands on a bench/couch/something else elevated.

Enjoy! Be Happy. Be fit.

Plank Challenge Workout!

Hello! So here is my first of many workout posts 🙂

The website is still under construction, but give me a couple weeks and this will be up and running with workouts, exercise plans, recipes, and health and fitness info!

Plank Challenge Workout! Happilyforeverfit

THE PLANK CHALLENGE WORKOUT

  • 1min Plank
  • 30 Push Ups
  • 3/4 Mile Run
  • 1min Plank
  • 30 Burpees w/o Push Up (don’t know what this is? see video below)
  • 1/2 Mile Run
  • 1min Plank
  • 30 Squats
  • 1/4 Mile Run
  • 1min Plank
  • 30 Sit Ups

Burpee Video: http://www.youtube.com/watch?v=c_Dq_NCzj8M&list=TLWx2SEb5K60g – But keep arms straight like a plank on your hands