Pilates + Yoga Hybrid

 
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WHAT IS PIYO?

PiYo is a low-impact, high-intensity body-transformation program that uses the most effective Pilates- and yoga-inspired moves to sculpt long, lean muscles and burn fat. Trainer Chalene Johnson uses fluid movements, keeping you in constant motion to give you a dynamic cardio workout that typical Pilates or yoga workouts lack. It's low-impact so you won't have to jump around or strain your joints and also high-intensity so you get the fat-burning results of a more extreme program. PIYO is designed to help you get an intensely defined, long and lean physique.

WHAT MAKES PIYO UNIQUE?

You get the benefits of Pilates, yoga, and cardio—all in one! PIYO is an authentic, effective body-transformation program that combines Pilates- and yoga-inspired moves, all set to a faster pace, so you get your strength, flexibility, and cardio all in each workout. PiYo delivers the long, lean muscles and flat, toned abs of Pilates, a firm butt and strong arms like you'd get from yoga, and the weight-loss benefits of fat-burning cardio. The workouts range from 25–45 minutes each! It requires no weights and no jumps - you won't have to do the kind of high-impact moves that can cause joint strain which  makes it ideal for any age, body type, or fitness level. If you're a beginner, you can follow the modifications workouts demonstrated in each video.

WHO IS IT FOR?

I would recommend PIYO to people who:
• Want to lose weight and burn fat without the high-impact jumps or complex choreography found in some cardio programs.
• Want to build lean muscle but don't want to lift heavy weights or bulk up.
• Want to get the results without straining their joints.
• Like the benefits of Pilates and yoga, but also want the calorie burn of a cardio workout.
• Don't have time to go separate cardio, strength, and yoga workouts.
• Want a workout that doesn't require a lot of equipment.
• Want to give their body a break from extreme programs but keep getting results and improve their performance in other sports by restoring their flexibility and core strength.

 

WHAT ARE THE WORKOUTS LIKE?

  • ALIGN, THE FUNDAMENTALS: 40 mins. This workout breaks down the most important and effective moves in the program to help you perfect your form and get the best results possible.
  • DEFINE, LOWER BODY: 25 mins. Get your sleekest and leanest legs ever as you lengthen and strengthen your entire lower body—from your glutes and hamstrings to your calves.
  • DEFINE, UPPER BODY: 20 mins. Use this incredibly effective workout to start chiseling away at your upper body to help shape your arms, carve out your triceps, and define sexy shoulders.
  • SWEAT: 35 mins. A traditional PiYo workout that incorporates effective dynamic conditioning, fast-paced cardio yoga-flows, and bodyweight resistance strength training to help sculpt your entire body.
  • CORE: 30 mins. This ab-centric workout hits your powerhouse from every angle to build a strong core, flat, sculpted abs and obliques, as well as a strong and sexy back.
  • DRENCH: 45 mins. This endurance workout maximizes fat burning while it works every muscle in your body. It will not only leave you drenched—it will kick-start your metabolism as you scorch away the fat.
  • SCULPT: 30 mins. This workout uses varying tempos to keep your muscles under tension for different periods of time. This generates muscular endurance and metabolic changes that will totally transform your figure.
  • STRENGTH INTERVALS: 25 mins. Nonstop body-carving, calorie-incinerating workout that uses no weights, no equipment, and gives you no bulk!
  • BUNS: 30 mins. Focused on the glutes, this workout is designed to lift, redefine, and tighten the entire backside of your body for the perfect tight and round butt.
  • HARD CORE ON THE FLOOR: 30 mins. Chalene developed this targeted 30-minute workout to specifically tighten and strengthen every muscle throughout your core!

WHO IS THE PIYO TRAINER?

Chalene Johnson is a high-energy celebrity fitness trainer and New York Times best-selling author that has revolutionized the fitness industry by turning her lifelong love of health and fitness into exciting, challenging workouts that burn calories and fat. Her efficient, results-driven workouts and ability to inspire people to reach their fitness goals has made her programs some of the most popular at-home workouts in the industry (including TurboFire®, Turbo Jam®, and ChaLEAN Extreme®). Her live fitness classes—Turbo Kick® and PiYo—are featured in thousands of gyms all around the world. In addition to being a hands-on mother of two, Chalene is a highly sought-after motivational speaker on subjects ranging from creating confidence to building a business on social media. She originally created the PiYo class because she loved the benefits of yoga and Pilates but got bored with the sitting still in yoga and the repetitive motion in Pilates. Plus, she wanted to move and burn crazy calories!

Get Your Fix

 
 
 

WHAT IS 21-DAY FIX?

The way 21 Day Fix® works is simple—it's a combination of easy portion control meals and 30-minute workouts. That's it! What makes it different is that there's no guesswork involved. Everything is laid out for you so you don't have to count calories or points. What I love about this program is that you can lose weight without ever feeling deprived or being forced to cut out your favorite foods. Also, the workouts are easy to follow so no matter what your fitness level is, you can keep up and get results.

21 day fix WORKOUTS:

21 Day Fix includes 7 base workouts that are a comprehensive mix of weight training, cardio, yoga and pilates, plus two bonus workouts that can be added or swapped.

  • Total Body Cardio – This full-body cardio workout keeps your heart rate up and your metabolism revved high long after the workout is over.
  • Upper Fix – Targeted resistance training helps shape your chest, back, shoulders, arms, and abs in this upper-body workout.
  • Lower Fix – Firm and tone your thighs, calves and glutes while you blast fat and burn calories.
  • Pilates Fix – This active rest workout strengthens your core, elongates your muscles, and firms your hips and thighs.
  • Cardio Fix – Get your heart pumping as you melt away the pounds with this vigorous, 30-minutes of cardio.
  • Dirty 30 – Four rounds of fat-burning exercises help carve out a leaner, stronger physique.
  • Yoga Fix – Improve your balance, flexibility, and strength as you help relax your muscles during this active rest routine.
  • 10 Minute Abs Fix – Strengthen your core and strip away fat while sculpting a killer six-pack in this quick fix workout.
  • Plyo Fix – Six rounds of heart-pumping, calorie-blasting moves will help you burn off the fat in record time.

CLICK TO PLAY VIDEO:

WHO IS 21 DAY FIX FOR?

Anyone who’s ready to commit to three weeks of hard work, even those who have never exercised before. If you’re an INSANITY or P90X grad, you’ll likely find the workouts a little too easy (21 Day Fix Extreme would be a better fit). This program was intended to be short so you can get in, get out, and get on with your day. The workouts will challenge you at every level to help maximize fat loss but there’s always a modifier on screen to show you how to dial down the intensity without losing the benefits. 

WHAT EQUIPMENT IS NEEDED?

Light weights and an exercise mat or towel. We also have a free IOS 21 Day Fix Tracker app to help you keep track of your daily workouts and progress.

WHAT IS THE MEAL PLAN LIKE?

Forget about counting, cups, and calories. When it comes to losing weight, simplicity equals success. The 21 Day Fix’s seven color-coded containers deliver exactly the right portions every time, so you never eat too much or (too little).

Fill them up as directed in the eating plan based on your calorie target. You can choose from the regular or vegan eating plans based on your dietary needs.It’s not another diet. In fact, it’s exactly the opposite. 21 Day Fix encourages you to eat – only in just the right portions, so you don’t feel miserable and deprived—but you can finally start losing weight.

What’s the secret? Our Portion Fix Containers. Each one is color-coded for a different kind of food, and pre-measured for the precise portion. You’ll never have to “eyeball” your measurements again—if it fits in the container, you can eat it. Combine this eating plan with one 30-minute workout a day. It’s that simple.

In addition to the program meal planner you will receive, we also have a FIX-approved cookbook with hundreds of recipes and the FIXATE cooking show that's available On-Demand.
 

WHO IS THE TRAINER FOR 21 DAY FIX?

Autumn Calabrese is a celebrity trainer, best-selling author, and working mom who revolutionized the Beachbody® fitness model with her simple approach to portion control. Her breakthrough hit workout, 21 Day Fix®, and follow-up 21 Day Fix EXTREME®, have been Beachbody’s top-selling program for the past two years, while her cookbook FIXATE™ has sold more than 400,000 copies.

Following that success, she collaborated with bodybuilder Sagi Kalev to create the body-sculpting programThe Master’s Hammer & Chisel™. In the summer of 2016 she released her hot new dance workout program, Country Heat, bringing fun cardio fitness to people around the country. 

She has held certifications from the National Academy of Sports Medicine (NASM) and the American Fitness professionals & Associates (AFPA), and has taken home top-10 titles at national-level bikini competitions.
 

All About 'Dat Base

WHO IS IT FOR?

Almost anyone can do Brazil Butt Lift. While it’s targeted to women, men who are so inclined will also strengthen their hip/pelvic region, which makes your body both stronger and much harder to injure.

PROGRAM DETAILS:

Brazil Butt Lift is a 60 day Program and the workouts range from 10-50 minutes. There are 8 core workouts and 3 bonus workouts that you will do over the course of 8 weeks.

  • Booty Basics - 20 mins
  • Bum Bum - 35 mins
  • High & Tight - 35 mins
  • Sculpt - 50 mins
  • Cardio Axe - 30 mins
  • Tummy Tuck - 20 mins
  • Bum Bum Rapido - 10 mins
  • Leandro's Secret Weapon - 20 mins
  • Rio Extreme - 50 mins * Bonus
  • Abs Rapido - 10 mins * Bonus
  • Uppercuts - 13 mins * Bonus

     

WHAT IS BRAZIL BUTT LIFT?

Leandro's proven TriAngle Training method works the three major muscles of the buttocks: the gluteus maximus, medius, and minimus from countless angles. It's Leandro's unique angles that enable the focus on the "heads" of the muscles (where they attach to the pelvic bone and hamstrings) for the sexiest results. This is why Brazil Butt Lift can shape, lift, and firm the booty like no other workout!

WHAT EQUIPMENT IS REQUIRED?

An exercise band is needed for some of the workouts.

WHO IS THE TRAINER FOR BRAZIL BUTT LIFT?

An acclaimed professional dancer, Leandro Carvalho's approach to movement and aesthetics give his programs a unique, results-driven angle. He’s been profiled in major fashion and fitness magazines and featured on top entertainment and news TV shows. His fitness programs are known all over the world.

As a native of Brazil, a former ballet dancer, and a fitness trainer in New York City, He's helped sculpt some of world’s most beautiful bodies, including those belonging to several of the world’s most successful lingerie and runway models. Back home in Brazil, women are not shy about their butts. Quite frankly, they are obsessed with having a tight, lifted, and perfectly round butt, which he call the “bum bum” (pronounced “boom boom”). The “secret” behind his success is TriAngle Training. He uses fat-burning cardio, Brazilian dance, and his signature sculpting moves to lift, firm, and shape a beautiful butt. By working the butt from all different angles, you will target every possible muscle fiber to get the ultimate booty-benefits.


WATCH HOW SUPERMODEL ALESSANDRA AMBROSIO GETS RED CARPET READY


Double Time

 
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WHAT IS DOUBLE TIME?

Double Time is Tony Horton’s very first fitness program that makes living a healthier lifestyle something you can do with another person. It's a great way to get a friend, spouse, or your kids to workout with you! Having a partner not only makes it fun but it also holds you accountable!

PROGRAM DETAILS:

Double Time is 30 days of total-body workouts that are 35 minutes or less (feels more like play, than work). 

WHO IS DOUBLE TIME FOR?

 Anyone at any fitness level (ages 8 and up) can do Double Time.

CLICK TO PLAY VIDEO

WHY WORK OUT WITH A PARTNER?

Studies show that you’re more likely to succeed with a fitness routine when you work out with another person. You’ll encourage each other to show up. You’ll cheer each other on. And they’ll make it way more fun, too! Using the Beachbody Buddy Ball, you and your Double Time partner will communicate and rely on each other to complete every single move. You’ll be so focused on laughing and working together that you won’t be looking at the clock — so imagine how much easier it will be for you to stick with your new healthier habits!

WHO IS THE DOUBLE TIME TRAINER?

As the creator of fitness programs like P90X, 22 Minute Hard Corps, and 10-Minute Trainer, Tony Horton knows a thing or two about helping people get in shape. But he’s always wanted to create a fitness program that does more than that. One that helps people connect — whether it’s family members, friends, or parents and their kids.

Double Time is Beachbody and Tony’s first partner workout program designed to help you and a partner get fit as a team while also having fun. Together, you’ll have everything you need to successfully complete the full 30 days — the built-in support of a partner, along with Tony’s signature resistance and cardio moves, proven weight-loss techniques, and his motivating teaching style.

WHEN WILL IT BE AVAILABLE ?

This program will launch in November 2017 and will be added to Beachbody's On-Demand Library, so if you are already a member, you will have instant access once it is released. You can also purchase the individual DVD program separately, if you prefer.


Make The Shift


What Is SHIFT SHOP?

The SHIFT SHOP is a ramp-up fitness program. The first week is intended to be easier for your body to adjust and for you to get acclimated to the moves. Then he gradually increases the intensity of the cardio and strength-training workouts week by week — all while refining your nutrition. 

Week 1, Chris uses shorter, 25-minute workouts that’ll help you stay focused and committed. And you’ll be eating a healthy balance of carbs, protein, and fat.

Week 2, just as your body adapts to the workouts, Chris increases their length to 35 minutes. Plus, you’ll cut back on the starchy carbs, while revving up the proteins and veggies.

Week 3, it all comes together. Seven days of higher-intensity 45 minute workouts, while eating clean. This is your grand finale.

And there’s even a modifier you can follow, so you can always get through all the moves, and still get a great workout.

What can you expect after 3 weeks in the shop? Nothing but results. Your body should be leaner, faster, stronger. And because Chris will be shifting you toward a healthier mindset as well, you’ll be able to build on these accomplishments.

Do you need a lot of space to do the workouts?

We recommend doing SHIFT SHOP cardio workouts in a 6 feet by 6 feet space for optimal results and experience but you can make it work in just about any size space (living room, hotel room, dining room, etc)


ClICK TO PLAY VIDEO:


Who is SHIFT SHOP for?

Because of Chris’ “ramp-up” method, and because there’s an incredible modifier to follow, anyone can use the SHIFT SHOP to reach his or her next level of fitness:

  • Men and women of any age or fitness level
  • Beginners looking to start their fitness journey
  • Graduates of Beachbody beginner programs, such as 21 Day Fix, and people of intermediate fitness levels who want a bridge toward more extreme workouts
  • Those who enjoy athletic activities and want to become leaner, faster, stronger
  • Anyone who wants to achieve significant results quickly

the SHIFT SHOP workoutS:

  • Speed :25 - Jumpstart your cardio with 1-minute intervals designed to work your entire body and make you break a sweat. Equipment required: Agility Markers.
  • Strength :25 -  Build a strong foundation with easy-to-learn 1-minute intervals of resistance movements designed to set you up for success. Equipment required: Weights.
  • Speed :35 - Intensity increases as does the formations. This workout was designed to improve your agility, build your stamina and burn more calories. Equipment required: Agility Markers.
  • Strength :35 -  By combining the foundational moves, the intensity ramps up creating new challenges as you continue to get stronger. Equipment required: Weights
  • Speed :45 - Up the ante with new dynamic drills that continue to ramp-up your conditioning and get your ready for any challenge. Equipment required: Agility Markers.
  • Strength: 45 -  The ultimate resistance workout created to challenge every muscle group to increase definition and get the very best out of you. Equipment required: Weights.
  • Shift Core - Strengthen your core as you breath through 9, 1-minute ab-shredding exercises. Equipment required: None.
  • Shift Mobility - 20 minutes of focused stretching to alleviate tightness and get you ready to continue the Shift. Equipment required: Towel.

           BONUS WORKOUTS:

  • Super Speed :50 - Adding in the Beachbody PT Sandbag, this workout bring you 3 rounds of calorie-scorching drills guaranteed to shift your endurance into high gear. Equipment required: Agility Markers.
  • Super Strength :50 - Three rounds of resistance intervals designed to challenge your strength with the Beachbody PT Sandbag. This workout will challenge your body and your mind. Required equipment: Weights.
  • Super Shift Core - Take the Beachbody PT Sandbag to the mat for 9 intense 1-minute core-focused exercises. Required equipment: None.

What equipment is needed?

We recommend you use the Agility Markers which serve as directional targets in your cardio workouts to help improve your reflexes while building your coordination, speed, and endurance. It also asts as personal MOTIVATION! Chris encourages you to write a few goals on each of the markers as a way to push you through your workout. You can purchase them <here>. Some workouts also require weights that are appropriate for your fitness level (I started with 5lbs and gradually moved my way up to 10lb).

What do I love about Chris Downing?
— He keeps It Real.

He has real-world experience, training everyone from beginners to pro athletes. This means his workouts and eating plans aren’t just theories, they’re based on experience. The SHIFT SHOP is about so much more than helping you just get fit and lose weight. It’s about shifting your body and mind to a place that allows you to reinvent yourself. Chris will be there every step of the way to guide you, motivate you, and challenge you.

What is the SHIFT SHOP meal plan like?

The Simple Shift Nutrition guide is compatible with the Portion Fix container system. Based on your current weight, you will be assigned to a category according to the Shift Shop meal plan that dictates how many servings of each category (carbs, vegetables, protein, etc.) you can eat every day. Because the Shift Shop is a ramp-up program, you will start to reduce your intake of starchy carbohydrates and replace them with proteins and vegetables in Weeks 2 & 3.

Why should you stream the SHIFT SHOP on Beachbody On Demand?

As a Beachbody On Demand member, you get access to the 3 additional SHIFT SHOP Bonus workouts mentioned above, plus hundreds of other proven Beachbody routines — including exclusive Beachbody On Demand workouts and future releases. Your membership also includes access to Beachbody’s cooking show — FIXATE. If you're interested in trying this workout, as well as being able to access 100's of others click the link below.
 


Super Bowl, Super Snacks

 
healthy super bowl snacks

Impress your friends with these guilt-free party snacks! If you prefer the commercials over football,  
I promise these healthy recipes will make watching the game all worth your while!

The Super Bowl has become a favorite American tradition where we gather with friends and family to cheer on our favorite NFL teams. It has also become a traditional "cheat day" where all diets are forgotten and fatty foods reign supreme! A recent study found that the average football fan will gain an extra 10lbs during football season, but I guess it's not that surprising since the Super Bowl ranks as the 2nd largest day for food consumption in the US, right behind Thanksgiving. In just one day, people will eat upwards of 6,000 calories, that's almost 3 days worth of food binging!

I will be the last one to throw my nose in the air because I am 110% guilty of over-indulging in all of the Super Bowl's cheesy-carbo-loading greatness...but not this year! Nope, this time I'm sticking to my guns! So, in an effort to not be the debbie-downer at a friends Super Bowl soiree, I decided to come up with some delicious skinny girl alternatives that have been kid tested and husband approved! Feel free to try them out or share them with friends! I'd love to hear feedback on how they turned out!


black bean nachos

BLACK BEAN AND CORN MACHO-NACHO'S
Just mix together a cup of organic corn, black beans, diced red and green bell peppers, chunks of jicama, one avocado, a dash of cilantro and there you have it! It doesn't get any more macho than that! If you want some spice, feel free to add some jalapeno! I like to use homemade tortilla chips, but any store bought brand will do.

 

*Hummus recipe from the great, Ina Garten

*Hummus recipe from the great, Ina Garten


FIRE-GRILLED VEGGIES & GARLIC HUMMUS
There's really no culinary secret to this one. Next time you visit the local Farmer's Market pick out your favorite veggies. Fire up the grill and let them simmer for a few minutes on each side. If you're looking to keep it simple, try Hope Hummus, or make your own by blending:

- 4 garlic cloves
- 2 cups canned chickpeas, drained, liquid reserved
- 1 1/2 teaspoons kosher salt
- 1/3 cup tahini (sesame paste)
- 6 tablespoons freshly squeezed lemon juice
- 2 tablespoons water or liquid from the chickpeas
- 8 dashes of hot sauce
- 1 pinch of Paprika

bacon avocado chips healthy super bowl snacks


 

LOADED BACON-AVO VEGGIE CHIPS

Let's be serious, anything with bacon is boss-status in my book! This tasty treat only requires three ingredients which includes one bag of my favorite Tera Veggie Chips, two ripe avocados, and [more than a few] bits of BACON! There you have it! Touchdown! This recipe is a sure game winner!

 

Tarragon Shrimp with Risotto

 
 

Whether you're just looking for something new to try, or want to impress a hot date - this dish is a winner! I prefer to pair mine with a glass of Chardonnay, but you can pick your beverage of choice. Bon Appétit!!

  • 1 tbsp. lemon juice
  • 1 tbsp. olive oil
  • 3 cloves garlic, minced
  • 1 tsp. crushed dried tarragon
  • 1/4 tsp. salt
  • 1 tbsp. butter

 

  •  1/3 cup chopped onion
  • 2/3 cup cooked arborio rice
  • 1   14.5-oz can reduced sodium chicken broth
  • 1 cup sweet corn
  • 1/4 cup grated parmesan cheese
  • lemon wedges for garnish
  • 1 lb fresh large shrimp (deveined)


Start with prepping the shrimp by peeling and deveining them. Rinse, pat dry, and put them in a resealable bag and set in a shallow dish. In a small bowl combine lemon juice, garlic, tarragon, and salt then pour over the shrimp, seal the bag, mix it together and set it aside to marinate for 15-25 minutes. 

For the risotto, heat butter over medium heat in a saucepan until melted. Add the onion and cook for 5 minutes, stirring occasionally until tender then mix in the rice and cook for 2 minutes. Slowly stir in broth and bring to a boil, reduce heat. Simmer, uncovered for 15 minutes then remove from heat and stir in corn. Let stand for a few minutes, until heated through. The rice should be tender but slightly firm and creamy. Stir in the parmesan. Now it's time to cook those shrimpies! You can use a skillet or the grill. Your choice!

-If you use a skillet, heat over medium heat, add shrimp and marinade and cook for about 3-5 minutes, or until they are opaque. 
-For the grill, drain shrimp and save the marinade. Place the shrimp on metal skewers and brush them with the remaining marinade. Place the shrimp on the grill rack directly over medium-high heat. Cook for 2-3 minutes, turnover then cook the other side for another 2-3 minutes. 

40 minutes. 308 calories, 8g fat, 171mg chol., 32g carbs, 2g fiber, 27g protein, 643mg sodium

 
 

30 Day Fitness Tracker Printable

 

Stay on track with your fitness goals by downloading this free 30-day workout printable. I like hanging mine either on my fridge or near my bathroom scale... it's good for those days when I need a little extra motivation - It's like a friendly little accountability nudge. You can download it here, 30-Day Fitness Tracker. Just print it out and check off each circle for every workout you complete. My daughter likes to award me with a sticker for each of my workouts, it's a fun way to get her involved and teach her healthy habits. If you want me to change or customize something specific for you, just comment below with your request.

 

Zucchini Corn Soup + Crispy Bacon

 
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This month, our family decided to do a little home cooking-challenge. For the next 4 weeks, we'll be researching, prepping and taste-testing some new healthy recipes that come highly rated.

I would chalk this first recipe up to a family success! It was easy, fun to make and delicious to eat. Even our 2 year old daughter, Chloe, was able to get in on the action (I think she earned the award for cutest corn husker). 

3 ears of corn (or 1.5 cups frozen corn), 1 Tbsp. olive oil, 1/2 cup finely chopped yellow onion, 3/4 tsp. salt, 1.5 tsp. thyme, 1/2 fresh ground black pepper, 2 minced garlic cloves, 5 cups low sodium chicken broth, 1 bay leaf, two zucchini (quartered, 1/2in. thick), 4 slices of bacon (cooked & crumbled)

Remove husks from ears of corn, clean, and cut kernels from cob. In a 4qt dutch oven heat oil over medium heat. Add onions, salt, pepper and cook about 5 minutes. Next, stir in thyme and garlic until fragrant then slowly add broth, bay leaf and bring to a boil. Simmer, uncovered for 10 minutes. Stir in zucchini and corn kernels and let simmer for another 5 minutes. Serve soup into bowls and sprinkle the crumbled bacon on the top. 

TIP: for a Veggie option, substitute vegetable broth for chicken broth and bacon for kidney beans. Let us know what you think! 

172 Calories, 20g carbs, 3g fiber, 9g protein (no joke!), 35 minutes to make.

 

Banana Apple Muffins

 
21-day-fix-muffins

The is one of my favorite healthy recipes for a cozy fall day because not only do they taste amazing, but they will also fill your home with the delicious smells of banana bread, cinnamon spice and apple pie! (Yes, Please!)

It's a 21-Day Fix Approved recipe from Autumn Calabrese's cookbook FIXATE. For those following the program, it translates to 1 purple and 1 blue container per muffin. Please leave a comment below on any additions or suggestions you used when baking your own at home! Enjoy!

fixate-muffins
banana-apple-muffins-fixate
  • Preheat oven to 350F and prepare 9 muffin cups by lining them or coating them with a spray.
  • Combine 2 large beaten eggs, 1 cup of mashed ripe bananas, and 1 Tbsp of melted grass-fed butter. Mix the ingredients well and set aside.
  • In a separate medium bowl, mix 1 1/2 cups of almond flour 3/4 tsp. baking soda, and 1 dash of sea salt. Next, you want to add this almond flour mixture to the egg mixture and blend well.
  • Once the ingredients are blended, fold in 1/2 cup of finely chopped apple (about 3/4 of a medium apple). I decided to add 1 tsp of cinnamon for added flavor, but that's up to you :)
  • Divide the batter evenly between the 9 muffin tins and bake for 16-18 minutes or until they are golden brown and pass the toothpick-test. Transfer the muffins to a cooling rack.
  • Once they've cooled down find a good book, pour a cup of tea and enjoy!

Nutritional Info (per serving/muffin)
Cal: 161, Total Fat: 12g, Sat Fat: 2g, Cholesterol: 45mg, Sodium: 157mg, Carbs: 11g, Fiber: 3g, Sugar: 4g, and Protein: 6g