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Delicious Healthy Banana Blueberry Almond Muffin Recipe

recipe Oct 12, 2021

If you need a simple and healthy muffin recipe that is great for breakfast or a sweet treat, look no further. Just like my workouts, this recipe takes less than 30 minutes. I love to bake a couple of batches and then freeze some for future use. 

Banana Blueberry Almond Muffins

Carbs: 13g Fat: 13g Protein: 5g Calories: ~190/muffin

Makes about 12 muffins

Ingredients:

2 cups almond flour

2 eggs

1 ripe banana smashed

¼ cup maple syrup

1 tsp baking soda

1 tbs apple cider vinegar

1 tsp vanilla extract

2 tbsp Olive Oil

1 cup frozen blueberries 

2 tsp cinnamon


Instructions: 

  1. Preheat oven to 350 degrees and line muffin tin
  2. In a large bowl, mix all the ingredients together until smooth
  3. Pour mixture into each muffin tin
  4. Bake for 25 minutes or until muffins are golden brown
  5. Allow 5 minutes for cooling.  Eat and enjoy!

These muffins are great as a side with your breakfast or a grab-and-go snack during the day when you need some extra energy. I love using almond flour...

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How to Choose the Right Weights

As a personal trainer, I’ve worked with all types of clients. Those who love heavy lifting and are always pushing to go bigger. Those who refuse to pick up two-pound weights. And everyone in-between. Weight training is essential in every fitness program as it helps you build muscle, endurance, and overall strength!
 
Choosing the right weights can seem tricky, especially if you are just starting out with training. There is a science to choosing the right weight, which is why so many people either go too heavy or too light. I am sharing my fool-proof method for choosing the right weight for you, for any exercise, every time

Before choosing your weight, it’s important to understand the proper form and technique for each of your movements to ensure you are getting the most out of the exercise and preventing injury. When you can execute the exercise with proper form and technique, for 2-5 reps more than your recommended goal, then it’s time to increase your...

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As with anything, running is good in moderation!

running Sep 14, 2021
I’ve been running since before I can remember. Growing up I was on the track team throughout middle and high school, and I ran EVERY SINGLE DAY! All running, no weight training. That was until I developed patella tendinitis in both of my knees, which let’s just say is super painful. This ailment was the direct result of the repetitive motion of running, without proper strength training to keep my legs and joints healthy and strong.

The moral of the story is that our bodies are not designed to be hitting the pavement every day. Believe me, this was a hard pill for me to swallow. I was truly inspired after reading the book Run Less, Run Faster, and with time I learned that I could become a faster and stronger runner when I ran less. By cross-training, and incorporating strength training, stretching, and rest days into my schedule, I became a more balanced and disciplined athlete. 

Maybe you are currently an...
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Going Zero To Sixty

Uncategorized Jul 29, 2021
We’ve all been there. You feel out of shape, like you’ve packed on a few extra pounds, maybe you’ve been lazy for just a bit too long. Then suddenly something motivates you to get your act together and start working out. You want to ride this wave of ambition, so you go all out. On day one you go for a couple of mile run. On day two you hit up an aerobic workout class. Day three you go for another run, this time even further.

Guess what happens on day four? You crash! You wake up sore. Your legs feel like jelly. You’re exhausted beyond belief. Worst of all, you feel really discouraged. You consider why you even attempted to work out in the first place. Maybe it’s just not your thing. You didn’t feel THAT bad before you started. Certainly, you felt better than you do right now.

Here’s the harsh truth – you set yourself up for failure right from the beginning. You broke the cardinal rules when it...
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The Power Of A Challenge

Uncategorized Jul 17, 2021
Maybe it’s my competitive nature, or perhaps I just like the idea of having a solid plan that I don’t have to make - but I love a good challenge! Is anyone with me? I am talking about anything from 5k races to participating in dry January with a group of girlfriends! Something about the comradery of mutual suffering just sparks something within me! (Just kidding… kind of!)

For my challenges, I like to create workout programs that give you a flexible set of guidelines to follow that help you stay motivated in reaching your goals. I have found these challenges to help my clients time and time again, and now I am sharing the secret to their success by breaking down the top three reasons why joining challenges simply works!

1.  Accountability - With my challenges I always accompany them with support. Because some days you just need that little extra push to get your butt moving! As a virtual personal trainer, I encourage my clients to share their experiences on...
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