Vegan Fresh Fruit Tart
Only 85.5 calories and 5 g of fat a serving!
No sugar added!
This recipe is so easy you guys - and you CAN’T beat a fruit tart for less than 100 calories a serving. This isa monster of my own design as far as I know - last night I was looking up tart crust ideas, and I got this crust from Kathy at Healthy. Happy. Life. - but that’s it! (and it’s fabulous). I used pecans instead of almonds because I discovered, to my dismay, that I was out of almonds. I also used Nabisco brand original graham crackers instead of the cinnamon kind - cinnamon went into the banana ‘pudding’ instead.
Anywhere, here’s the recipe! Go nuts.
- 5 sheets of graham crackers
- about 10 pecan halves
- 2 tbsp vegan butter (I used Smart Balance Light w/ Flax)
- 2 RIPE medium-sized bananas
- a drop of vanilla extract
- a drop of lemon juice
- ground cinnamon
- 1 1/2 peaches
- your favorite summer berries
For the crust, as instructed by Healthy. Happy. Life., put the graham crackers and pecans (or almonds, following her recipe) and crush them up. I deviated from her recipe here slightly - I melted the butter and added it to a bowl with the crust mix and mixed it up. Then, settle the crumb mixture into a greased 9” pie pan once fully saturated with the butter and get it even. If you want this to be a raw concoction, leave it as it is - if you want a firmer crust, bake in the oven at 350 for about 5-10 minutes. It’s absolutely fine to leave it raw like this, but it will be crumbly!
Thank you Kathy!
For the banana “pudding”, slice up two bananas and put them into your foodprocessor. Add the vanilla, lemon juice and cinnamon and pulse it up. If it seems too thin, go ahead and add some whole wheat flour - I did. Just a little though! It will thicken up when it chills in the fridge as well. Pour over your crust and spread evenly.
Now comes the fun part! Slice up the peaches thinly and arrange to your desire - same with the berries. I was going to put pineapples on this, but I forgot!
If you REALLY feel the need, you can whip up a quick sugar glaze for this like you see in all the bakeries. I did not feel the need.
1/12 of this tart = 85.5 cal, 5.8 g fat
*I did not count the calories in the fresh berries for several reasons. 1, it will differ depending on which fruit and how much fruit you use. 2, fruit is good for you. Just eat it.
** Editor’s Note: Feel free to use just one banana - two of them makes for a thicker pudding but one would suffice as a nice thin layer. Using one banana brings thid won to 78 cals a slice.
Kick Butt Kickboxing with Jessica Smith
Try this great 35 minute kickboxing workout that will made you sweat and work your entire body. Jessica Smith is great at queuing, so her workouts are easy to follow along to. I did this last night and burned 325 calories.
The Best Butt Workout with Zuzka Light
This is a great workout for the lower body that will have you out of breath and sweating all over the floor. All you need are some dumbbells and a kettlebell if you have it but you can just use dumbbells.
Last night I did 4 rounds in 12:30 minutes, burning over 140 calories. My glutes are definitely sore today! Try it out!
•March 25, 2012 • Leave a Comment
When I was first trying to lose weight, I did a sh**load of cardio. I was unsure of what to do with weights or machines, so I stayed in the cardio room at the gym and would spend 45-60 minutes on the treadmill just steady-pace jogging. I noticed a slight change on the scale, but I wanted more results, so I started doing HIIT (high intensity interval training) on the treadmill, doing bursts of sprints for 30-60 seconds after every 3 minutes of fast-paced walking/light jogging. I definitely burned more calories in a shorter period of time, and kept burning them after I got off because I kept my heart rate up. After I shed a few pounds, I started incorporating weights in to my workouts. My workout routine changes every so often to “shock” my body and so it doesn’t get repetitive. My current workout routine is slightly different right now, but this is my basic workout split when I first started out:
5-10 minute warm-up on the treadmill
- Machine Chest Press 4×12
- Machine Flyes 4×12
- Dumbbell Incline Press 4×12
- Hyperextensions 4×12
- Lat Pulldowns: 4×12
- Seated Row 4×12
- Alternating Dumbbell Curls 4×15
- Machine Tricep Press 4×25
- Rope Extensions 4×20
- Dumbbell Overhead Tricep Extensions 4×20
- Dumbbell Front Raises 4×12
- Lateral Raise Machine 4×15
- Machine Shoulder Press 4×15
- Compound Rowing 4×20
- Leg Press 4×12
- Lying Hamstring Curl 4×12
- Leg Extension 4×12
- Lunges (dumbbell) 4×20
- Calf Raises 4×20
- Stability Ball Hamstring Curls 4×20
(ABS) every other day
- Roman Chair Leg Raises 4×15
- Machine Crunch 4×25
- Russian Twists (w/ medicine ball) 4×25
- Cable Oblique Twists 4×25
- Stability Ball Crunches 4×25
- Leg Raises (w/ stability ball) 5×20
(CARDIO) everyday: 45 minutes on the treadmill or stairmaster (after strength training)
Saturday (FULL BODY or REST DAY) & Sunday (REST DAY)
*please understand this isn’t intended for everyone. Many ask what I did when I started out in the gym so here it is! There are NO set number of reps or sets to achieve a certain goal. Everyone’s body is different. So do what suits your body and your goal. Consult with a trainer if you are unsure, and if you are unfamiliar with any of the workouts, Google and Youtube are your best friends! So stoked every one is on this quest to a better, healthier life! Mike and I went through it, and are STILL going through it! Keep strong, guys! =)
- Jumping Jacks: 25 repetitions
Stand with your feet together hands at your sides. In one motion, jump and spread your feet apart while raising your arms up from your sides. Clap your hands together above your head and bring them back down to your side while bringing your feet together. Repeat. It should be 1 fluid motion.
- Traditional Push Ups: 10 reps
Upper body and core exercise. Hold the push up position and lower your body to the ground until your biceps are parallel to the floor. Then push up. Do the Push Up on your knees if you are a beginner and off your knees if you are more advanced.
Learn the next 10 moves when you keep reading.
- Flutter Kicks: 25 repetitions
Start by lying flat on your back with your hands under your buttocks. Raise your legs about 6-10 inches off of the ground. Holding your legs steady and off of the ground, raise your right leg up to a 45 degree angle, pause and then switch legs. Repeat for 25 repetitions. Change it up by increasing or decreasing the tempo. Bonus: Get more moves for your best butt ever!
- Squat Thrusts: 15 repetitions
From the standing position, squat down and place your hands flat on the floor in front of your feet. Transfer your weight to your hands and shoot your feet back so that you end up in the push up position. Pull your feet forward back to the squat position and stand up.
- Russian Twists: 20 repetitions
Sit on the floor with your feet together and straight out in front you. Slightly bend your knees. Lean back slightly. Hold a light weight about 6 inches to 1 foot in front of your chest, twist to the right and twist to the left, touching the weight to the floor each time you twist. Turn your head with your torso as you twist and complete in a controlled manner. You can increase the intensity by using a heavier weight and/or increasing your tempo.
- Mountain Climbers: 15 repetitions with each leg (30 total)
Start in the Push up position with your knees off of the floor. Bring your right leg forward towards your right elbow resting on the balls of your feet. Keep your weight on your hands and move your right leg back while moving your left knee to your left elbow at the same time. Repeat the motion of alternating one leg forward and one leg back quickly for 15 repetitions on each leg. Plus: More moves for thinner thighs!
- Squat Jumps: 15 repetitions
Stand with your feet about shoulder width apart and your feet facing slightly outward. Keeping your back straight and looking forward, squat down until your legs are just about parallel to the floor. Keep your arms at your side, elbows bent in a 90 degree angle. Pause and then explode up jumping from the balls of your feet as high as you can. When landing, be sure to land with your knees slightly bent to absorb the impact.
- Sprints: 5-10 repetitions
Start with stretching for 2-5 minutes. Follow with a slow jog for 1 minute. Follow that with a 1 minute sprint. Rest for 2-3 minutes and repeat sprinting and resting several times. Cool down with a light jog and full body stretch. Remember to stay focused, relax your body and maintain good form. Plus: Add the right food plan to your exercise and you’ll get fit that much faster!
- Plank Hold: 30 seconds to 1 minute
Lay face down on a mat. Place your forearms on the floor underneath you should-width apart. Make a fist with each hand. Straighten your legs behind you and rest on your toes, similar to a push up position. Contract (tighten) your abs and hold for 30-60 seconds. Rest and repeat.
- Lunges: 15 repetitions on each leg (30 total)
Stand up straight, hands on your hips, feet 6 inches apart. Step forward with your right leg until your knee reaches a 90 degree angle. Keep your weight on your heel through the entire movement. Drive your heel into the floor and step back. Switch legs and repeat. You can increase intensity by doing all reps on same leg and then switching or also by holding free weights.
- Sun Gods: 25-50 repetitions with each arm
Stand up straight with your feet slightly apart hands at your sides. Raise your arms up from your side until they are parallel to the floor. Hold. Slowly rotate your arms in a small, forward, circular motion. Do this until it becomes too hard to hold your arms up any longer. Rest and repeat. Mix it up by changing direction of motion and size of circles.
- Chin Ups: As many as you can
Grab a pull-up bar with your hands facing you. Pull yourself up slowly until your chin rises above the bar. Do not push yourself off the ground, and use the strength of your arms only to pull yourself up. If you can’t do a chin up yourself, find a partner to hold your legs and give you a little lift, but just a tiny one. Do the pulling yourself, as much as possible.
Wall squats 15x 3
Butt blaster 20x2
Leg press 15x3
Hip adductor 15x3
Hip abductor 15x3
Calf raises (3 point) 15x3
Lunges on a plank w weight 15x 3
Leg extension 15 x3
P90x Ab Ripper Workout
Ab Ripper X
By the time you get to Ab Ripper X, if you are working out with a buddy, you are hugging and giving each other high-fives, and in some cases, you may actually feel like crying with joy because the chest and back workout is over! However, the ab routine is approximately 20 more minutes of fun, and although your chest and back get a break, your abs will be screaming for mercy in no time.
In & Out
You are basically using your butt as a pivot point while you kick your legs out, and lower your upper body slightly towards the floor.
This is a very difficult exercise at first, and putting your hands on the floor for support is not only recommended, but probably necessary, because by this time you are seriously tired.
Starting from roughly the same position as the In & Outs, you just simulate the movement of peddling a bicycle, and then you reverse direction.
Yeah, it sounds easy, but it’s not. Don’t be surprised if the hip flexors in your legs give out even before your abdominal muscles do.
Seated Crunchy Frog
By this point, you may feel inspired to say “You MUST be kidding” when Tony demonstrates the exercise. In essence, it is just like an In & Out, only your have to momentarily wrap your arms around your knees, which means that you can no longer have your hands on the floor for support.
Don’t be discouraged if you only get about 5 of these out before you have to take a break. Get right back to it, though. All of the Ab Ripper X movements give you plenty of time to rest for a few seconds, then attempt a few more repetitions.
Wide Leg Sit-ups
Such a simple sounding name for a NOT very simple exercise. Basically you lay down with your legs wide apart, and put one hand behind your head. Then, you lift straight up with the other hand while doing a sit-up, and then reach across your body after you are sitting straight up.
You alternate back and forth like that on both sides of your body, and by this point you are wondering how it is even POSSIBLE for the people on the video to still be doing it.
Much like the standard scissor exercises that many people used to do in gym class, only this one has an added twisted. You do start in the lying down position (which is wonderful by this point!), but rather than just kicking your legs back and forth in a spastic manner, you only do one leg at a time while the other leg is held 6” off of the floor.
By this point in the workout, even holding one of your legs off the floor is difficult, let alone lifting the other leg up a full 90-degrees. As always, don’t beat yourself up if you can’t do it. Just try your best, rest for a few seconds, and then try again. All that matters is that you try your hardest, not that you work as hard as Tony and the other people in the video.
Hip Rock n’ Raise
Again starting in the lying down position, this time with your knees out, and the heels of your feet touching. You contract your ab muscles to bring your lower body off the floor, then push your hips up towards the ceiling.
It does not sound easy, and it ISN’T easy. Don’t be surprised if you find yourself looking at the clock in the lower right-hand corner of the screen, and then being truly grateful that it’s almost over!
This is more of a standard hip raise type of movement where you basically have both feet facing the ceiling, and you do your best to push your heels as high towards the ceiling as possible.
If this exercise was done earlier in the routine, it would not be as difficult, but by this point, it is truly challenging to get out very many reps with good form.
It’s a bit difficult to explain, and even watching it takes a few turns before you finally get it right. Basically you reach both hands up towards your extended legs, then you rock backwards to bring your legs off of the floor. You go about halfway back to the position of having your back on the floor, you stop, and then you reach toward your toes, all the while keeping your legs off of the floor.
It is as difficult as it sounds, but at the same time, it is an incredible exercise. Just take your time and focus on form rather than a high number of repetitions.
Basically this is a side bend while lying on the opposite side of your body, but again, Tony makes it more challenging by saying that you also have to lift your legs up at the same time.
The golden chalice of this movement is being able to touch your thigh with the elbow of the arm that is behind your head. Very difficult to do in the beginning, although you can bend your knees in order to build up strength when you first start doing this exercise.
This exercise is not just difficult because you are so incredibly exhausted by this point, but also because you are all sweaty. Basically what you do is lift one leg about 45-degrees off of the ground, then reach up with both hands trying to “climb” your upper body up your leg until you can touch your toes.
Flexibility goes into this exercise as much as abdominal and core strength do, so don’t be discouraged if you can’t touch your toes. Just keep doing the exercise as long as you can, alternating to the other leg as directed.
The “tour de force” that is the final exercise in Ab Ripper X, and the final exercise of the workout session, they saved the best for last. Once again, you are using your butt as a pivot point, while your upper body and your legs are both held above the floor. Once in that position, you clasp your hand together and rotate very rapidly from side to side, trying to touch the floor on each repetition.
(LOADS OF) WORKOUTS
BRAZIL BUTT LIFT:
30 Day Shred:
Ripped in 30:
6 Week 6 Pack:
The Biggest Loser:
Tone It Up:
Dashama Sun Salutations video
Dashama Sun Salutations 2 video
Dashama Hip Stretches
Tara Stiles Bend It Like Tara video
exercisetv.tv Yoga Fitness Plus 45 minute video
exercisetv.tv Beginner Yoga 20 minute video
exercisetv.tv Yoga Sculpt 30 minute video
exercisetv.tv Yoga Fitness Fusion 45 minute video
Yogis Anonymous Hurts So Good Power Yoga 95 minute video
Yogis Anonymous Blissed Flow Yoga 90 minute
RUNNING:Zumba Workout Videos:Hip Hop Abs With Shaun T: