Cranberry Dark Chocolate Raw Bars
Recipe Type: Dessert
- 1 1/2 cup rolled oats
- 1/2 cup almond butter
- 1/3 cup honey
- 1/4 cup milled flax seed
- 1/4 cup chia seeds
- 1/4 cup sliced almonds
- 3/4 cup dried cranberries
- 1/2 cup dark chocolate chips
- In mixing bowl combine oats, almond butter, honey; mix until incorporated.
- Add flax seed, chia seeds; mix.
- Gently fold in almonds, cranberries, and dark chocolate chips.
- Press into a 8x8 pan and chill in fridge.
- Once cold, cut into 2x2 bars and serve.
- Keep bars refrigerated and air tight.
Now let's talk about those legs....I will be honest, I have been genetically blessed when it comes to legs. My legs have always been one of my better features, but that doesn't mean I don't work on them as well. I am also lucky in this category because I am a runner, I actually like running and do it regularly. Because I am a runner I naturally end up with a lot of clients that are runners, and many of them try to tell me that they don't need to work on legs to which I calmly explain that runners especially need leg work in order to assure that their legs are maintaining muscular integrity.
This Friday I wanted to share a couple important leg exercises. If any of you have talked to Ruthie about her workouts she will attest that I love super sets. Super sets take 2 or 3 lifts and alternate between them. This means less down time and allows for those of us that don't have three hours to dedicate to the gym to still get in an awesome workout.
Super set number one:
Walking lunges with dumbbells; find some where that allows for you to take 20 steps. Holding your dumbbells step forward, lunge til back knee touches the ground, stand up and next leg comes forward.
Single leg hops; once you have reached the end of your space (20 steps later) drop your weights and single hop back to start. In order to single hop jump off your right foot, land lightly on your left with knee bent, take 2 to 3 seconds to find and maintain your balance before hopping off of your left foot.
Squats with dumbbells; holding dumbbells at your side, feet hip width apart and facing forward, sit back til legs are parallel with the ground keeping feet flat on the ground, stand and repeat for a total of 15 reps.
Bounding Squats; go back to where you completed your first super set and complete squat hops moving forward. Start and end in your squat.
Single leg deadlifts holding a dumbbell; start with weight in left hand and right foot planted firmly, take the weight to the ground keeping your right leg straight and back flat. Complete 15 on each leg and switch. Remember to go slow and maintain balance.
Hop Switches; these are lunges in place hopping to the next lunge. Start right leg back and knee to the ground, hop up, land with left leg back and knee to the ground.
Start with just one set of each. If it feels ok and you are ready for the challenge move up to three rounds of each super set.