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Thursday, April 18, 2013

Thursday- Workout, Facts, Yum

Workout

Did you miss Tonight's Workout ??? I was the Lone Women working out tonight at church. So I did Burn Intervals and Extreme Abs, then headed home. :) But that is ok, It happens. Here is a quick workout that you can hopefully fit into your day tomorrow at home. 

Start with a Simple Warm Up- Jog/Walk in Place for a Couple of Minutes
Then.......With Light Weights 
50 Bicep Curls 
20 Wide Leg Burpees
50 Tricep Extensions
20 High Knees (NO Cheating) 
50 Lateral Raises
20 Jump switch Lunges (they Burn I know) 
Repeat 3 Times 
GO



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Click on the Link


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Treats

Coconut bars


Nutty, No-Bake Coconut Bars
Serves: 8
Ingredients:
10 dates
1/2 cup pecans
1/2 cup chocolate protein powder (such as Sunwarrior Warrior Blend)
1/4 cup coconut oil
2 tablespoons shredded coconut
1/4 cup vegan chocolate chips
Directions:
1. Blend dates, pecans, protein powder, and coconutoil in a food processor or blender for 1 minute until smooth, scraping the sides as needed. Remove from blender and mix into a bowl with coconut flakes until coconut is evenly distributed.
2. Flatten into a parchment paper-lined 10-by-5-inch pan and place in the freezer for 35 minutes. Remove and cut into 8 even pieces.
3. Melt chocolate over a double boiler or in the microwave and drizzle over squares. Refrigerate until chocolate firms, about 15 minutes.
Nutrition score per serving: 214 calories, 15g fat (9g saturated), 15g carbs, 5g protein, 2g fiber



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