Results for category "Health & Wellness"

24 Articles

Super Simple (Practically Gulit Free) Peanut Butter Brownies

I found the original idea for this recipe printed in the May 2016 issue of Oxygen Magazine (LOVE Oxygen Magazine). It was submitted by Fitness Expert Paige Hathaway. Using the ingredients I had on hand, I made some slight revisions and the result was delish!! (For the record, I’m sure the original recipe is just as amazing). I shared among my Facebook followers, but wanted to be sure I could access it easily again and again….and again….and….you get the point.

Super Simple (Practically Guilt Free) Peanut Butter Brownies

1 1/4 cup Natural Peanut Butter (no added sugar!)
1/2 mashed banana (large)
3 tbsp Pure Maple Syrup (no added sugar)
1 tsp Baking Powder
1 tsp Vanilla
3 tsp Natural Unsweetened Cacao

Blondies ingredients


Method of Preparation:

Heat Oven to 350 degrees.

In a bowl, mix together all ingredients until well blended.

Spray small baking dish (approximately 8×8) with Coconut Oil, and pour mixture into dish.

Bake for approximately 20 minutes, and let cool completely before cutting to serve.

Makes roughly, eight servings.


Note: I did not have an 8×8 dish so I split the mix into two smaller, circular, oven safe dishes

Knee Tap Plank

So your plank, rocks? Form is solid? Looking to add a little some-n’ some-n’?

Knee Tap Planks might be for you. I personally enjoy using this exercise in my own training. When performed properly, you can really feel the boost of intensity. Planks are one of those go-to exercises that can be performed virtually anywhere and with no special equipment. If you have lower back pain (and have been cleared for exercise by your physician), planks are a fantastic way to strengthen your core. A primary reason for lower back pain is muscle weakness. Read More →

Egg-cellent Quiche

Generally speaking, most of the recipes I share are simple and quick. I’m not going to lie…this one is a little more time consuming in comparison. I mean, relatively speaking. It’s not Martha-Stewart spends a day in her apron kind of long. But definitely longer than most of my “I need something quick to throw together between helping the kid with homework, making school lunch, starting the bath and bedtime routine” options. Read More →

Unilateral Squat

It’s very common to have imbalances within our body. One leg is stronger than the other. One arm has more flexibility, or a greater range of motion than the other. This is when unilateral exercises become an important part of our training routines. Working one side of the body at a time, allows the weaker side to gain strength without the stronger side providing any compensation. Read More →

Single Leg Chair Squat

This is a great, unilateral, lower body move. A unilateral exercise is a move that focuses on one side of the body at a time. This is a great training tool when you want to ensure that the stronger side isn’t compensating for the weaker side. You can build strength exactly where you need to.

The Single Leg Chair Squat not only works the obvious larger muscles (glutes, quads, hamstrings) but it also recruits many smaller, stabilizing muscles while engaging your core and working on balance. Here’s how to perform it: Read More →

Concentration Curl – Biceps

If you have a weight and a chair, this is a great exercise for targeting the biceps.

Concentration Curl

Sit on a chair with knees bent and feet planted firmly on the floor. Grab a weight in one hand, and rest the back of that upper arm on top of the inner thigh of same side. Palm should face away from thigh. Straighten arm (leave slight bend in elbow) so weight hovers above ground (not shown). Contract bicep to lift weight up toward shoulder. Read More →

BOSU Star for Lower Back/Core

This exercise is a¬†slight twist on the more traditional Superman. The BOSU provides a level of instability that forces you to engage your core on a deeper level. It may seem awkward at first while you work on your form and secure your balance, but once you get the hang of it, you’ll be happy to have this as an addition to your lower back strengthening sessions. Read More →

Bodyweight Resistance Inner Thigh Lift

This is a great inner-thigh exercise that requires little space and no equipment.

Bodyweight Resistance Inner Thigh Lift

Lie on your right side, supporting your upper body with your right arm. Place your left hand behind your head and be sure to keep your elbow out and chest open. Bend your left leg and place your left foot on the inside of your right knee. Flex your right foot. This is your starting position. Read More →

Turkey Spinach Meatballs

This is another quick and easy healthy dinner option, although I will say when working with lean turkey the finished product can be a bit dry. Serve with the easy homemade cranberry sauce (also posted below) for a simple, tasty solution to this problem. You’ll also notice below, that a few of the ingredients are specified “to taste”. I lightly sprinkle these over the meat before mixing. Read More →

Abs – Crunches with Hand to Hand Dumbbell Pass

I love working my abs. I love feeling strong, and I truly believe a strong core is the foundation for everything else. Want to add a new ab exercise to your routine? Give this one a try!

Crunches with Hand to Hand Dumbbell Pass

Lay on your back with knees bent and feet flat on the ground. Open your arms wide to each side and hold a dumbbell in one hand. You’ll want to start light to allow yourself time to become familiar with the form and motion. Read More →