Archive for month: September, 2019

Summer Fat Burner Workout. NO MORE EXCUSES!

THE NO EXCUSES FAT BURNER WORKOUT and BOOTY

 

Going outside and enjoying a workout in the great outdoors is exhilarating!  No matter what your fitness level, weight or age, you can do this workout.  The more in shape you are the faster you go, just make sure you are maintaining your form!  Now get out there and Just Do It!  You will thank yourself afterward!

DIRECTIONS
Perform the exercises as a circuit for a total of 4 times, with little to no rest between exercises.

Running (Modification: fast walk)
Reps: 10 jogs
Pullups (Modification: use a lower bar on the jungle gym and slide legs and body under with straight legs or sit on the ground & pull up towards it)
Reps: 10

Jumping Jacks (Modification: non-jumping Jacks)
Duration: 1 min.

Tricep Dips on Park Bench (Modification: keep knees bent)
Reps: 12
Walking Lunges (Walk with lightweight lunge bring knee close to ground push from front legModification: hold onto a stable post or pole for stability.)
Reps: 10

Mountain Climbers (Modification: high knees, low or high impact)
Duration: 1 min.

Pushups (Modification: standing use the back of a park bench)
Duration: 1 min.

RECIPE: Almond Protein Pancakes Recipe

By Debbie Schumacher

Ready in 20 minutes

Serves 4 Servings

240 calories

Nutrition Facts

Per Serving: 240 calories; 19 g fat; 10.1 g carbohydrates; 9.7 g protein; 93 mg cholesterol; 181 mg sodium

Ingredients

• 1 cup almond flour
• 2 eggs
• ½  cup almond milk
• ½ teaspoon Baking powder
• 1 teaspoon Cinnamon
• 1 teaspoon Nutmeg
• 1 Teaspoon Vanilla Extract

Preparation

• Whisk almond flour, almond milk, eggs, baking soda, cinnamon, vanilla extract, and nutmeg together in a bowl until batter is smooth.
• Heat cooking sprays in a skillet over medium heat; drop batter by large spoonfuls onto the griddle, and cook until bubbles form and the edges are dry, 3 to 5 minutes. Flip, and cook until browned on the other side, 3 to 5 minutes. Repeat with remaining batter.

Tips

Add more cinnamon on top of each pancake when fully cooked for more flavor. Remember fresh fruit should be measured to ensure you don’t go over your Macros :)