20-Minute Interval Upper Body Workout

Image  —  Posted: April 17, 2014 in Workouts
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Spicy Salsa Fresca


1 jalapeno, seeded
2 cloves garlic
1 medium onion 1 1/2 lbs Roma tomatoes (about 5 or 6), seeded
1/2 cup fresh cilantro
4 Tbsp fresh lime juice (about 2 limes)
Kosher salt and black pepper, to taste

1.) Pulse jalapeno, garlic, and onion in a food processor until minced. Add remaining ingredients and pulse to desired consistency.

2.) Season and let stand 30 minutes before serving.

Makes 4 servings. Per serving (3/4 cup): 50 cal, 0 g fat, 11 g carbs, 10 mg sodium, 3 g fiber, 2 grams protein.

Image  —  Posted: April 16, 2014 in Fitness Foods
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Clean Chocolate Chip Cookies

Love chocolate cookies but hate their nutritional content? Now enjoy what you love in a healthier version with this clean chocolate chip cookie recipe.

Clean Chocolate Chip Cookies (Bars)

3 bananas
1 cup oats
2 tbsp flax seed
1/2 cup coconut flakes
1/2 cup dark chocolate chips

1.) In a medium sized bowl, mash 3 bananas then add the rest of the ingredients listed above.
2.) Mix well.
3.) Cover an 8×8 baking pan with tin foil. Spray with coconut non-stick spray.
4.) Place dough on baking pan, then flatten out dough with a spatula to ensure a flat level of dough.
5.) Preheat oven to 350.
6.) Bake for 15 minutes. You may need to cook for 17 minutes depending on oven, but check at 15 minute mark.

You can make into cookie shapes and cook for same amount of time and add in a protein power to up the protein content.

Makes 12 servings.
Nutrition Facts (per serving): 101 calories, 3.4g fat, 2.3 fiber, 7.8 sugars, 2g protein.

Image  —  Posted: April 15, 2014 in Fitness Foods
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Yoga Poses Before Bed

Need a little help winding down for bedtime? Click on the photo to view relaxing moves that will help your body prepare for a good night sleep. These moves include the down dog, the seated heart opener, folded butterfly and pigeon twist.

Image  —  Posted: April 15, 2014 in Workouts
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Healthy Burrito Bowl Recipe


1/4 cup black beans
1 teaspoon chicken broth
Pinch of cumin
Pinch of cayenne
Pinch of garlic powder
1/2 cup red cabbage, sliced thin
3 ounces precooked grilled chicken breast, sliced thin
2 tablespoons nonfat Greek yogurt
2 tabelspoons fresh salsa
Fresh cilantro, for garnish
Sliced green onions, for garnish


1.) Microwave black beans with chicken broth, oregano, cumin, cayenne, and garlic powder on high for 30 to 45 seconds until heated. Set aside.
2.) Add red cabbage to your bowl, and spoon the black beans on top. Layer sliced chicken, Greek yogurt, salsa, and cilantro and green onions, and enjoy immediately!

350 calories per bowl, 1 serving per recipe. Click the photo for more information on this recipe.

Image  —  Posted: April 9, 2014 in Fitness Foods
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Work you lower half with this ten-minute workout presented by trainer Tracey Mallet. During this workout, you will lift your glutes, while working on tightening the butt. No equipment is required, so simply play the video and dive right in.

Video  —  Posted: April 8, 2014 in Workouts
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Oblique Workout

Image  —  Posted: April 7, 2014 in Workouts
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