Full Body Circuit Workout- No Equipment Necessary

After a quick warm-up, this is the perfect workout to get your body moving without having to be in the gym. Repeat each circuit twice, resting for 60 seconds after completing the entire circuit twice.

Healthy Lemon Square Recipe

With only 35 calories per square, this is the perfect recipe for lemon bar lovers!

Ingredients:
1 1/4 cups all-purpose flour
1 cup white whole-wheat flour
1/2 cup confectioners’ sugar
12 tablespoons (1-1/2 sticks) butter, melted
4 eggs, lightly beaten
1 cup granulated sugar
1/3 cup lemon juice
1/2teaspoon baking powder
Confectioners’ sugar (optional)

Directions:
1. ) Heat oven to 350 degrees F.
2.) Line a 13-by-9-by-2- inch baking pan with foil, letting edges extend over sides; set aside.
3.) In a large bowl, combine 1 cup all-purpose flour, the white whole-wheat flour, 1/2 cup confectioners’ sugar and butter.
4. ) Spread mixture in the bottom of prepared pan. Bake for 15 to 20 minutes, or until edges are golden.
Meanwhile, make filling:
5.) In a medium bowl, stir together eggs, granulated sugar, lemon juice, 1/4 cup all-purpose flour and baking powder.
6.) Pour filling over hot crust.
7.) Bake 20 to 25 minutes more, or until center is set.
8.) Cool completely in pan on a wire rack. Grasping foil overhang, lift from pan.
9.) Cut into bars. Right before serving, sift confectioners’ sugar over tops, if desired.
Cover and store in the refrigerator.

Healthy Savings:
4. We cut 34 calories, 6 g carbohydrate and 2 g fat.
5. Nutrition facts per 1 Cookie
6. Makes 36 bars

Abs of Steel

 

 

Love working on your core and achieving that solid core? Here are nine moves that show your step-by-step how to work that core to a tighter you!  Click here to view your next core-changing workout.

20-Minute Upper Body Interval Workout

Spicy Salsa Fresca

Ingredients:

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

Directions:
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.

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)

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

Directions:
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.

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.

Healthy Burrito Bowl Recipe

Ingredients:

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

Directions:

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.

10-Minute Butt-Lifting Workout

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.

Oblique Workout