It's Friday!! YAY.
Dark Chocolate Cranberry Raw Bars from Ruthie at Cooking with Ruthie are a healthy way to fuel the day plus it's Fit Friday so I will be giving us some tips for awesome legs.
I adore raw bars for several reasons~ they're packed with good-for-you ingredients, SO simple to make, and taste amazing! Who doesn't like oats, dark chocolate, chia and flax seeds, cranberries, almond butter, honey, and almonds?!?! If there's something in the ingredients you're not a fan of then just swap it out for something you like better. I love it when recipes are flexible like that :)
Raw Bars or Bites are simply different shapes for the same type of raw bar recipe- check out these recipes too Berry Medley Raw Bars, Chocolate Trail Mix Power Bites, and Almond Power Bites. Any of these recipes can be pressed into a pan to make bars or rolled into balls to make bites! Any shape you make them just put them in an air tight container and then into the fridge... they'll easily keep for up to week. (if they stay around that long)
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.
Super set number two:
Super set number three:
I adore raw bars for several reasons~ they're packed with good-for-you ingredients, SO simple to make, and taste amazing! Who doesn't like oats, dark chocolate, chia and flax seeds, cranberries, almond butter, honey, and almonds?!?! If there's something in the ingredients you're not a fan of then just swap it out for something you like better. I love it when recipes are flexible like that :)
Cranberry Dark Chocolate Raw Bars
Recipe Type: Dessert
Author:
Prep time:
Total time:
Serves: 12
Ingredients
- 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
Instructions
- 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.
- Enjoy!
Raw Bars or Bites are simply different shapes for the same type of raw bar recipe- check out these recipes too Berry Medley Raw Bars, Chocolate Trail Mix Power Bites, and Almond Power Bites. Any of these recipes can be pressed into a pan to make bars or rolled into balls to make bites! Any shape you make them just put them in an air tight container and then into the fridge... they'll easily keep for up to week. (if they stay around that long)
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.
Super set number two:
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.
Super set number three:
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.
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