Simple Paleo Banana Muffins

 

 

Simple Paleo Banana Bread (Muffins)

 

So, I turned my paleo banana bread recipe into a muffin recipe and it was a hit!

The muffins are dense, filling and well, delicious! The recipe is simple and the muffins (with the prep time included), can be made in less than 1 1/2 hours.

 

Recipe:

3 over ripe bananas

3 eggs

1 tsp vanilla

1-2T honey

1/2 cup melted coconut oil

2 cups almond flour (or almond meal)

1/4 tsp salt

1 tsp baking soda

 

Directions:

1.Combine the bananas, eggs, vanilla, honey and coconut oil into a bowl and blend them into a puree or place the ingredients into a food processor (I have used my NutriBullet at times) to create a puree.

2. Add the flour, salt and baking soda into the puree, mix until all the ingredients are well blended.

3. Pour the mixture into (a coconut oil greased) muffin pan.

4. Bake at 350 for 50-55minutes.

 

And...

That's it! You now, have breakfast or snacks for days with one simple recipe! I am a huge fan, of making my meal prep efficient and these paleo banana muffins are a yummy efficient favorite of mine!

 

If you have any questions, let me know, otherwise...Happy Meal Prep Monday!

 

If we don't plan, we plan to fail...and with the holidays amongst us, planning is key in keeping our nutrition on track!

 

xx,

Melody

 

 

Plyo Burn

First, run 1 mile at an easy pace to warm up.

Then, start your circuit training. Complete each exercise 10 times, then start from the top and complete each exercise 9 times...continue decreasing the reps till you get to 1. Once you hit 1, start from 1 and go back up till you do every exercise 10 times.

10 180- Jump Squats

5 Box Jump to Kettlebell High Pull

10 Lateral Bounds

5 Elbow-To- Knee Push- Ups

5 Side Hope to Burpee

30 Jump Ropes

Run 1 mile at an easy pace to cool down.
 

I was feeling inspired this morning and got up for a 5:00 a.m. work ut. So lucky you, I decided to share! haha Let me know if you have any questions on this workout.

Good luck beauties!

P.s. I am obsessed with Old Navy's workout gear. It's comfortable, and good quality. It's also perfect for running errands before or after the gym because they are so cute! You can find all sorts of colors and patterns. Oh and did I mention I got this gear on sale?? They are running a flash sale today on Tanks and Tees, too! Happy Shopping!

xx,

Melody

500 Calorie Burner

 

 

Quick Workout Of The Day...That Burns 500 Calories!

 

 

Jump Rope: 5 minutes

Jumping Jacks: 5 minutes

Burns 100 calories

 

30 Crunches

10 Push- Ups

40 Jumping Jacks

20 Squats

Burns 100 calories

 

Jump Rope: 5 minutes

Jumping Jacks: 5 minutes

Burns 100 calories

 

60 Crunches

20 Push- Ups

80 Jumping Jacks

40 Squats

Burns 200 calories

 

Jump Rope: 5 minutes

Jumping Jacks: 5 minutes

Burns 100 calories

30 Crunches

10 Push- Ups

40 Jumping Jacks

20 Squats

Burns 100 calories

 

This is just a little something I came up with- it gets your heart beating with some cardio, works some major muscle groups and it's simple and easy! This workout is what you make it. The harder you push yourself the harder it is and the more calories you will burn. 

 

Highlighted in blue is the 500 calorie burning workout.  This will only burn 500 calories if you are moving at a vigorous speed with jumping rope and jumping jacks. I added another round of the circuit, highlighted in yellow,  if you are moving at a more moderate pace, to insure you are still burning those 500 calories. 

 

Personally, I use the first 10 minutes of jumping rope and jumping jacks as a warm up and then increase my intensity with the other two sets of jumping rope and jumping jacks. Also, I will use a weight while doing the squats to increase the intensity. This workout is great because it's versatile in how you can rotate the sets and it is easy to keep track of the calories burned by the intervals.

 

I get a lot of my "out of the gym" workout inspiration from BARE STRENGTH! Check out their site, they have great information on fitness and nutrition!

 

Fun tip: Get some new workout gear!! Especially if you are in a rut! Feeling good in what you are wearing is sometimes the perfect little motivator that's needed to get out and start moving! Plus, it's fun and there are some great prints out right now for workout clothes. (Pictured is one of my more conservative pairings:) )

 

 

Well, I hope you enjoy and have fun kicking your own ass butt!

 

xx,

Melody