It was another late night workout for me! What can I say? I do them whenever I can. I had to work tonight so I did my workout afterwards. The clock doesn’t really have much bearing on it as long as I get enough sleep. J I actually prefer to workout in the morning, because it energizes me for the day.
I didn’t get to do the stretching video that I had planned, so that is on the agenda for tomorrow morning. I want to give everyone a full body stretching routine. It’s important to keep your muscles supple and healthy. Flexibility has a huge number of benefits that become more apparent as you age. These benefits include a decreased risk of falls as you age, and reduced likelihood of getting injured at any age.
I try to create all of my workouts with muscular balance in mind. If you work your abs, you want to make sure you are maintaining strength in your back so you don’t hurt the alignment of your spine. This is a large part of the reason that I favor full body workouts. Although I may be focusing on a specific area in a workout, I still want to make sure I activate my entire body.
As always move through these exercises as quickly as you can. Keep your heart rate up, and try to keep rest breaks around 10 seconds.
Enjoy the workout!
Melissa
Tight Thighs and Arms Fat Burning Workout
Beginner: 10 reps, 30 seconds for timed exercises
Intermediate: 15 reps, 45 seconds for timed exercises
Advanced: 20 reps, 60 seconds
1.High knees (timed)
2.1 leg jump (left)
3.1 leg jump (right)
4.Mountain climbers (timed)
5.Back lift on ball or floor
6.Leg lift on ball or floor
7.Scissor abs (timed)
8.1 leg pushups
9.Jump tuck
10.Side plank with leg lift (right)
11.Side plank with leg lift (left)
12.Surfer Burpee (if the pushup is too difficult, do this exercise without it).
Today’s workout has a lot of Burpees so I wanted to take a minute to talk about why Burpees are so beneficial.
Burpees work your trapezoids, lower back, pectorals, deltoids, triceps, hamstrings, glutes, calves, quadriceps, and abdominals. This exercise can be a full cardio workout if you complete 15-30 minutes of Burpees. However, it also offers a strengthening aspect that you don’t find in all cardio workouts. Burpees tone your muscles, and increase your flexibility. They also offer intense fat burning benefits. In addition, they can improve your cardiovascular functioning, and your endurance for other activites (like running).
Another bonus, they are FREE and you can do them ANYWHERE!
They are difficult, but you will grow to love them, and get better at them with practice. Plus, there are 5 other exercises in this workout as well. That means you have something to look forward to in between the burpees.
Also, we decided to name today’s workout “Win the Cellu-fight” because it made the back of my thighs and my glutes burn! That isn’t easy to do, it’s the most difficult area for me to work. So if you struggle with cellulite in this area this workout will help because it includes fat burning, and muscle toning in those difficult to work areas.
Enjoy!
Melissa
Win the Cellu-Fight!
Beginner: 10 reps of each exercise
Intermediate: 15 reps of each exercise (except burpees)
Advanced: 20 reps of each exercise (except burpees)
Warm-up: 25 Jumping Jacks
1.1 leg squats (half of your reps should be on your left leg, half on the right)
2.10 Burpees
3.Superman
4.10 Burpees
5.Left Leg Series (with or without the ball, check the video for variations)
Happy New Year!!! I hope everyone celebrated the coming year with joy. Right now many people are making a list of New Year’s resolutions. I have spent the last few days asking people what motivates them. I have also researched ways to make your resolutions a reality.
One helpful tip I found suggested breaking your resolutions up into categories. For example:
Personal:
Fitness:
Professional:
Emotional:
Organizational:
Or any other categories you may need. The more specific your goals are the more likely you are to reach them. If you have a long term goal break it up into smaller steps. That way you can cross items off of your list and see progress. (IE Goal 1: Do 1 full Burpee, Goal 2: Do 3 full Burpees by Feb. Etc.) Until you work your way up to your long term goal. By doing this you are more likely to stick with your goals, and recognize how well you are doing. Don’t be afraid to restructure your goals. You may reach them even sooner than you expect!
Do you have any resolutions? One of my best friends (Bethany) joined me for today’s workout. She isn’t in the video, but she started out her fitness/health resolutions by doing today’s workout. It wasn’t an easy one to start with, but she did GREAT!
Another of my best friends, Rose, started a blog documenting her New Year’s resolutions. Check out her goals and progress throughout the year: www.blossomingrose2012.blogspot.com
If my workouts seem intimidating please remember that wherever you are starting from you will improve. Even if you start by doing one of each exercise you will work your way up to doing the entire workout! Keep at it. J
Melissa
New Year, New You
Beginner: up to 10 reps, 30 seconds for timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds
If you don’t have an interval timer, stop watch or oven timer, you will have to estimate the timed exercises. Don’t let little factors like that allow you to push off your workout.
There are many inspiring people, and events in the world. However, there’s also a lot of other stuff to bog you down and distract you from some of the amazing things that are going on. So today I am taking a moment to share an inspiration.
Today, my fitness inspiration is a person. Her name is Muffy Davis and she has won medals and awards for skiing and cycling. She was inducted into the US Ski and Snowboard Hall of Fame in 2010. She is a mother and wife. She scuba dives, rides elephants, travels the world, and has navigated the Great Wall of China. She is also a motivational speaker. Pretty inspiring list of accomplishments huh?
Oh yeah, I forgot to mention that she is paraplegic. She crushed her spine in a skiing accident in 1989. Since then she has won all of the medals listed below.
So anytime you feel like you “can’t” do something I would like you to take a second and remember this woman. Maybe whatever is giving you a hard time won’t feel so impossible. I believe that you can accomplish whatever you put your mind to. So if you set your mind to failure that’s what you’re going to get. So get rid of that mindset. Check out Muffy’s website, and prepare to be inspired.
What inspires you? What have you been telling yourself you can’t do? Maybe it’s time to reconsider.
Today’s workout was tough, but I felt great afterwards. I recently read an article that said it is best to start exercises with your weaker side first (for most of us that is the left side), so I have been starting reps on the left. This helps us to use this side to our full ability while we are still fresh, and will help correct any strength imbalances we have.
The year 2011 has flown by for me. Many people right now are thinking about their new year’s resolutions. If yours has to do with fitness, congratulations! You will find many life benefits to increasing your health and fitness. It’s important to create a plan that you can actually do, and stick to. Think about your schedule, and what will actually work with your lifestyle. Once you find something that fits it will be much easier to stick to.
I don’t normally make New Year’s resolutions, but I am considering it this year. Do you have any resolutions?
1.Supergirl 2.Lunge Jump 3.Down Dog Leg Lift 4.Jump Squat 5.Ab/decline pushup with exercise ball (variation shown in the video without ball) 6.Jumping Jacks 7.Reach through Abs (left) 8.Reach through Abs (right) 9.Squat 10.Pendulum Squat
Another calorie/fat blasting workout for you today! This one made my abs burn like crazy! It will work your entire body, and jump-start your metabolism.
I have a crazy day ahead of me so I am going to keep this short, but enjoy the workout and have a great day!
I hope you have all been enjoying the holiday season. Jesse and I had an amazing holiday. We are blessed to have such an amazing family and friends.
I went a bit overboard with sweets this year, and I was feeling it during the workout. Sometimes a really great workout can detoxify your body, and I think that was happening for me when I did this routine.
Today’s workout will burn some major calories. It combines cardio and strength training. I feel so much better today after getting back on track.
Enjoy! I will have another workout with Cydney up shortly!
Melissa
Hot Body Fat Burn Workout
Beginner: 10 reps, 30 seconds of high knees
Intermediate: 15 reps, 45 seconds of high knees
Advanced: 20 reps, 60 seconds of high knees
1.Jumping Jack Burpee
2.Plank Leg Lift (left): Alternate 5 leg lifts, 5 elbow taps
3.Plank Leg Lift (right)
4.High Knees (timed)
5.Oblique Twist
6.Surfer Burpee
7.Ab Lift with Hip Lift
8.Lunge Jump
9.Mountain Pushups
REPEAT for a total of 18 exercises.
It took Jesse and I almost 28 minutes, and we were both covered in sweat! It’s a calorie torching workout!
To my everlasting joy the answer is YES! These chocolate peanut butter cupcakes are delicious, packed with protein and veggies, are easy to make, and they are actually healthy!
So if you find yourself craving sweets after a workout you can choose this healthier option and feed your muscles the protein they need to heal!
I first stumbled across this recipe through Shape Magazine. I noticed that they took the recipe from: http://youngmarriedchic.com/ which is a very cool blog.
If you’re ready to try it I posted the recipe below:
Ingredients: For the cupcakes: 1/3 c. whole-wheat flour 1/3 c. white flour 1 tsp. baking soda 3/4 tsp. baking powder 1/4 tsp. salt 1/2 c. cocoa powder 1 tsp. vanilla 3/4 c. brown sugar 2/3 c. pumpkin 1 c. zucchini, grated 1 egg 2/3 c. almond milk (or skim milk)
For the frosting: 1/2 c. natural peanut butter 1/4 c. Greek yogurt 1 tsp. vanilla 1/2 tsp. stevia or other sweetener Honey for drizzling
Preheat the oven to 375 degrees and place liners in a cupcake pan. Mix together the whole-wheat flour, white flour, baking soda, baking powder, salt, and cocoa powder. Set aside.
In a separate bowl mix the vanilla, brown sugar, pumpkin, zucchini, egg and almond milk.
Add the flour mixture to the pumpkin mixture and stir until just combined (the batter will be thick).
Fill each cupcake liner 2/3 of the way full. Bake for 17-20 minutes, until cupcakes are springy when touched. Let cool completely before icing.
The recipe says that it makes 8 cupcakes, but as you can see I made 12 smaller cupcakes, and 10 mini-cupcake bites. I just used a muffin pan, and mini-muffin pan to decrease the portion sizes.
These are all the ingredients you need for the frosting. I didn’t have quite enough natural peanut butter, so I mixed what I had with some Jif.
Allow the cupcakes to cool completely before frosting them.
For the frosting:
Stir together the peanut butter, Greek yogurt, vanilla and Stevia. If you prefer a sweeter icing, add more sweetener to taste. (1 packet was enough for me). Ice the cupcakes right before serving. Drizzle honey over top. Due to the lack of fat in the recipe and the Greek yogurt in the icing, if not eaten immediately, the cupcakes should be kept in the refrigerator.
I am not the best at icing cupcakes, but they tasted amazing!
Enjoy! If you have any healthy recipes to share feel free to comment below or message me.
Tonight’s workout is fantastic, but I can’t take any credit for creating it. J That honor goes to personal trainer, Ronald Adams. Ron trains in Illinois. Some of the places he trains his clients include: The Glendale Heights Sports Club, and the Glendale Heights Center for Senior Citizens. Ron offers one-on-one, partner training, free orientations, free fitness evaluations and small group classes. These sessions vary by location.
In this workout it is very important to keep your intervals as short as possible. I used my interval timer and set it for 6 rounds of 10 and 20 second intervals for each set. This routine goes through cardio, and strength training, while keeping your heart rate and metabolism up throughout the workout.
It is very challenging, but push yourself through it! Jesse and I both agreed that Set Two (pushups!) was the most difficult set for us. I don’t think I could have done any more!
Enjoy the workout today! Special thanks again to Ron for allowing us to do his workout. We loved it! I want to try it again soon and see if I can increase the number of reps I did during each 20 seconds interval!
Melissa
PS I tried out a healthy Peanut Butter Cupcake recipe tonight that is amazing. Check back for my review, and the recipe.
Tabata Interval Training: Burn Baby Burn
Beginners: Do each set once.
Intermediate: Do each set twice.
Advanced: Repeat each set three times.
Super Advanced: Repeat each set four times.
All reps are done for time. Do the maximum number of reps that you can in 20 seconds. You have 10 seconds rest, and then 20 seconds for the next interval, etc.
Equipment. Dumbbells. Level 1. Perform a Romanian dumbbell deadlift (10–15 pounds each). Level 2. Perform downward portion of Romanian deadlift, squat to deadlift then return to standing (5 – 8 pounds each). Level 3. Perform downward portion of Romanian deadlift, squat to deadlift then jump up on return (3 – 5 pounds each).
Set 4: Upper Body – 2 – 4 sets (4–8 minutes)
Equipment. Dumbbells and/or weighted bar (advanced). Level 1. Perform bent over back rowing alternating arms with moderate weights (10–15 pounds each). Level 2. Perform bent over dual arm, single dumbbell, back rowing with heavier weights (20–30 pounds). Level 3. Perform pull up’s.
Set 5: Cardio – 2 – 4 sets (4–8 minutes)
Equipment. Exercise tube or other low hurdle. Place tube in straight line on floor beside you. Level 1. Do single-leg leaps over tube and back. (Change leg used when repeating) Level 2. Perform two-footed jump over tube and return, fast pace. Level 3. Do stationary tuck-jumps or squat-jumps.
Set 6: Core Work – 2 – 4 sets (4–8 minutes)
Equipment. Mat, dumbbells.
Level 1.Goodbye Love Handles
OBLIQUE V-UP
Lie on your side with your body in a straight line. Fold your arms across your chest. Keeping your legs together, lift them off the floor as you raise your top elbow toward your hip. The range of motion is short, but you should feel an intense contraction in your obliques.
10 repetitions each side [Beginner]
Level 2.SAXON SIDE BEND
Hold a pair of lightweight dumbbells over your head, in line with your shoulders, with your elbows slightly bent. Keep your back straight, and slowly bend directly to your right side as far as possible without twisting your upper body. Pause, return to an upright position, then bend to your left side as far as possible.
6 to 10 repetitions each side [Beginner to intermediate]
Level 3.SPEED ROTATION.
Stand while holding a dumbbell with both hands in front of your midsection. Twist 90 degrees to the right, then 180 degrees to your left. Keep your abs tight and move fast. Bring to center. Alternate the side you start with.
Today’s workout is a bit different. It combines high intensity cardio with full body yoga, and some strength training moves. It’s a very dynamic workout that will help you burn fat and get all-over toning.
I’m going to tell you a little secret. I didn’t feel like working out today! I actually found today’s workout to be more challenging than normal. Jesse and I completed it in 21 minutes. I added clips to today’s video of Jesse and I doing today’s workout together. I was very tired today, but I pushed it, motivated myself to workout, and I am glad I did. J
I found a recipe online for a healthy version of chocolate peanut butter cupcakes. I am going to try it out (hopefully tomorrow!) and if it’s good I will share the recipe.
Motivate yourself to do this workout. It’s really great for you, and I promise you will work every inch of your body.
Melissa
Yoga Fitness Fat Burn Workout
Beginner: 10 reps, 30 seconds for timed exercises
Intermediate: 15 reps, 45 seconds for timed exercises
Advanced: 20 reps, 60 second for timed exercises
Note: You go through the entire sun salutations series one time each for exercises: 1, 4 and 7. The way it is demonstrated in the video is one rep. This series works every muscle in your body and you will feel it.
Cydney is back with a vengeance for her weekly workout! This workout is all about working your core, your butt and your thighs. This workout will help you whittle your waist and get nice tight muscles in your abdomen. It is also designed to work your butt from every angle.
If you’re feeling motivated and energetic I recommend that you go through this entire workout twice. J
Every week Cyd impresses me because she shows up with a great attitude, ready to work, and each week the changes are more and more noticeable. She has increased her strength, endurance, and athletic ability. Her waist is getting littler. Put in the work, and you will get the results.
Today we have a new featured guest. Her name is Jessica, and she is my sister (in case you didn’t notice the resemblance!) She did a great job today, and worked really hard. J I hope she comes back soon to do another workout with me.
The Love Handle Loser workout I posted last week was so popular, and I got such great feedback that I decided to do a second one! This one is short, and effective. I hope you enjoy the new exercises I included. Feel free to leave comments below, and have fun with this.
I will have a new workout with Cydney up soon so be sure to check back!
Melissa
Love Handle Loser: Part 2
Beginner: 10 reps, 30 seconds for timed exercises
Intermediate: 15 reps, 45 seconds for timed exercises
1/4 cup (1 ounce) crumbled basil and tomato feta cheese
2 tablespoons (1 ounce) fat-free cream cheese (I used whipped cream cheese)
4 skinless, boneless chicken breast halves
1/4 to 1/2 teaspoon black pepper
a dash of salt
1 teaspoon olive oil (I use extra virgin olive oil)
1 10-ounce package of prewashed spinach (8 cups)-I actually use more than this because I really like spinach
2 tablespoons of sunflower seeds (optional)
Lemon slices to garnish
Note: for the pictures I was cooking a dinner party for 12 people. The ingredients above will make enough to serve 4. Also, I was rushing when I took the “finished” picture because everyone was here. It actually looks much nicer than the picture portrays it!
Total Time: 30 minutes
First I lay all of the chicken out on a tray and cut it in half. Then I cut slits in the thickest part of the chicken. This is where we will be putting the cheese.
Mix the feta cheese and cream cheese in a bowl
Stuff the pockets with the cheese mixture.
Heat oil and in a large pan on medium high heat. Non-stick pans work best.
Sprinkle the chicken with a little bit of salt and pepper.
Cook on medium-high heat about 12-15 minutes or until tender, and no longer pink. Reduce heat if the chicken starts to cook to quickly. I cover the pan with aluminum foil to keep the chicken moist as it cooks.
Remove chicken from the skillet, set aside and cover so it stays warm.
People started arriving so I didn’t get pictures of the rest, but cooking the spinach is as follows:
Add the broth to the pan you cooked the chicken in (be careful!) and bring it to a boil. Fill the pan with spinach, cover about 2-3 minutes until the spinach wilts. Remove the spinach from the pan (keeping the liquid in the pan) and set aside. Continue this process until you have cooked the desired amount of spinach. If you want to add the sunflower seeds add them, and reheat all of the spinach in the skillet.
To serve divide the spinach, and top with the stuffed chicken breast. I garnish with a lemon for both the flavor and the color. I got the last little bit of spinach you see pictured below. The other plates got a bit more. I made some steamed broccoli to have in addition to the spinach.
It was delicious, satisfying, filling, and no one would have suspected I was feeding them “diet” food.
With the nuts this meal has about 231 calories.
This recipe was slightly modified from the Better Homes and Gardens New Dieter’s Cookbook (3rd edition, 2003)
Today’s workout is structured a little bit differently than previous workouts. Every other exercise is cardio. For each cardio exercise you are going for the maximum number of reps you can in the time allotted. You can use a stop watch or interval timer. If you don’t have either of those then go for reps on the jump squats, and estimate the high knees.
The jump squats were especially difficult for me today. My legs were tired, but on the last set I pushed myself to do 5 more jumps than I did the previous rounds.
For today’s workout repeat the entire set twice, or go through once and do 30 minutes of cardio (running or jump rope). There are a few new exercises, so be sure to have fun with this one!
I will be posting a great recipe later tonight so be sure to check back! It’s Jesse’s birthday so I cooked something special!
Melissa
Fat Free Workout
Beginner:
10 reps
30 seconds: high knees and jump squats (Max reps in the time)
I enjoyed today’s workout. If you move quickly between exercises you will get an intense, calorie burning workout. J You really want to keep your rest time in between as short as possible so you are getting the most out of the training.
Let’s get a jump start on any fitness and health related New Year’s Resolutions. Why wait until January 1st to make positive changes in your life? Start now! Since I started this blog I have noticed positive changes in my health, attitude, level of fitness and body. I love hearing from those of you who have started your own Fitness Bender’s. Tell me about your results or any questions you have.
In the meantime, enjoy the workout!
Melissa
Rockin’ Body Workout
Warm up: 5 minutes of cardio. I jump roped. Other options include running, mountain climbers, and high knees.
Beginner: 10 reps of each
Intermediate: 15 reps
Advanced: 20 reps
1.Wall sit abs
2.Lunge jumps
3.Up/down dog
4.Squat jumps
5.Sumo plank
6.High knees
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
7.Leg series sit ups right
8.Leg series sit ups left
9.Heel lift squats
10.Burpees
Repeat! (Go through the entire workout twice. If you are a beginner once is probably enough. Listen to your body).
Today’s workout is a mash-up of a brand new exercise challenge, and the No Limits workout. Jesse really wanted to do the No Limits workout from the other day, so I had him go through it on the video, and I taught the new segment. I also repeated the workout along with the new challenge. The addition of the new exercises will really increase the difficulty of the workout.
If you don’t want to repeat the exercises from the other day you can do four sets of the first five exercises.
There will be another brand new workout tomorrow. J Have a great night!
Melissa
Limitless Exercise Challenge
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
5 minutes cardio (jump rope, high knees, jumping jacks, or running)
If you have love handles or a tummy pouch you are trying to get rid of you are going to love this workout! It will really help pull in your lower abs.
Cydney was with us for her weekly workout. Once again, she was able to do more reps, and is getting great results. Watch the video for her celebration after she does 12 burpees! It’s fabulous! In addition to joining us for our Monday night workout she runs at least 2 miles per day, and includes my workout moves in her gym routine. Instead of high knees or jump roping she runs to get the cardio during her gym days. We started tracking her measurements today. I wish we had started earlier because I can see a difference already.
Enjoy today’s workout. Earlier I posted some healthy recipe options that are great for holiday parties, so be sure to check that out.
In addition to tonight’s workout I also ran 3.7 miles outside with Jesse. I have a head cold I am determined to get rid of it. The cool air and deep breathing really helped. For the workout I recommend doing cardio pre-and-post workout. It will help maximize your results. J
Melissa
Lovehandle Loser Lower Ab Workout
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
Unless noted otherwise below
Warm-up: 5-15 minutes of cardio (running, jump rope, high knees, or jumping jacks)(Beginner: 5 minutes, Intermediate: 10 minutes, Advanced: 15 minutes)
1.Mountain Climbers
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
2.Double Abs
3.High Knees
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
4.Double side plank (right)
5.Double side plank (left)
6.Monkey Jumps
7.Tricep leg lifts
8.Sumo Squats
9.Low Ab Hold
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
10.Sitting Ab Lift (Cyd did the advanced reps for this! Yay!)
11.Bridge Squeeze
12.Burpee
Cool Down: 5-15 minutes of cardio (running, jump rope, high knees, or jumping jacks)
Holiday entertaining, and spending time with family and friends is amazing! If you try to stick to healthy dietary choices, it can also be challenging. I always try to offer my guests a selection that includes healthy choices. Here are a few of my go to holiday appetizers/party food choices. I’m always interesting in learning more, so if you have suggestions be sure to post them in a comment!
This veggie/hummus platter is super easy to move, but allows your guests (and you!) to have a healthy guilt-free option. I also set out some reduced fat wheat thins as an alternate option to go with the hummus.
This snack was surprisingly popular! Cucumber sandwiches on whole wheat bread with a bit of hummus on either side of the bread. Just cut off the crust, cut the bread into squares, and you are ready to go. Obviously I am a big fan of hummus. If that’s not your thing veggie slices (they are like cheese, but made out of vegetables) or some lowfat cheese and mustard can be great alternatives.
Brie cheese and fruit platter. Baked brie, with some sliced almonds, granny smith apples, golden delicious apples, red and black grapes, raspberries and blackberries were a delicious and popular snack. This is also good with a few reduced fat wheat thins.
Some of our healthy options laid out for people to enjoy. We also had a little dish of peanut M&M’s. It’s crazy how artificial they look when you see them next to some whole food options.
Be sure to enjoy your holidays! If you don’t think the party you are going to will have anything healthy you can offer to bring something for everyone to enjoy!
If you tried the recipe I posted earlier I hope you enjoyed it! Tomorrow I will have some healthy party food choices for you. With the holidays coming it’s sometimes difficult to make nutritious choices, but with these delicious ideas it’s a bit easier.
Now on to the workout!
Every time you do a workout you should be striving to do your best each time. Don’t settle for good enough. Good enough implies minimal effort. You can do better than that. It doesn’t matter if right now your starting place is one rep of each exercise. If you push yourself you will be doing more soon.
“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” Bruce Lee
This is one of my favorite healthy wraps. It’s delicious, and nutritious. Eating healthy is not the same thing as eating bland foods. So take some time to explore and enjoy!
My wrap has red grapes and avocado.
Jesse doesn’t like grapes or avocado, so he gets a little bit of feta in his.
Step 1: Take a multi-grain wrap and spread a thin layer of hummus on it. Add spinach. I used fresh baby spinach.
Today I used sliced chicken breast. Sometimes I use deli turkey.
Add the chicken to your wrap. At this point Jesse’s was done. I just added a little bit of crumbled feta cheese.
For mine I sliced 4 grapes.
And a little bit of fresh avocado.
Add it to your wrap. Roll it up and you have the finished product above! This was really filling so I had half for lunch yesterday and the other half for breakfast this morning.
Enjoy! Remember being fit and healthy shouldn’t make you feel deprived. Make healthy choices and you will start to feel a difference.
