Happy Fit Friday!!

Nichole from Pure Clean Fitness comes to hang out with us on Fridays! This week Nichole has an awesome Leg Workout for us ~ A healthy recipe from me and Fitness Tips from her keep us healthy and happy all winter long.

Nichole’s Fitness Tips…

Last week we did some killer abs. Today we are working on the lower half of that body, we are talking legs everyone. Some people are genetically blessed, some people work at it, and the ones with really great legs are the ones that do are both genetically blessed and are willing to work. Today we are working ’em!

I love my legs, not because of the way that they look but simply because I am so grateful for all that they let me do. I love running, walking, hiking, playing, etc for that fact alone I work my legs. I want them to continue to carry me through all of my endeavors. With all of that said….let’s talk about a great leg workout! We are going to be using weights today, if you are without weights you can go through this routine with just body weight.

Power Legs:

Back Squat: sets of 8-10. Get enough weight on that your legs are working for those reps, but not so much that you can’t do each rep perfectly.

Single Leg Squats: no weights. 10 on each leg.

Front Lunges: keep your bar, but you will most likely need to lower the weight. Sets of 8-10 reps on each leg. Alternate front lunges (right, left, right, etc). You need to be able to step all the way back to your starting position safely and smoothly.

Single Leg Hops: find a good amount space and hop forward on alternating legs. Take it slow and find your balance through each hop. This mean if you hop off your right foot you will land on your left foot. Stay there until you find your balance then hop off and land on your starting foot. 10 on each leg.

Dead Lifts: we are loving that bar today. Be safe! If you cannot keep your back flat lighten your weight and focus on good form. Sticking with our 8-10 reps for these solid strength lifts.

Single Leg Straight Leg Dead Lifts: 10 on each leg. Slow and focused! You will complete all 10 on one leg before switching to the other leg. Find your balance and strive to complete all 10 without putting your non-working leg down at all.

Form is so important here folks. Focus on staying strong and engaged throughout every singe rep. As always work hard and earn those rewards you are striving for.

Ruthie’s Healthy Recipe…

Apple Orange Cranberry Swiss Muesli is a simple, healthy, and delicious breakfast recipe!

I love Swiss Muesli! It’s such a healthy breakfast plus I love that it’s simple to make too! Just make sure to plan for some soak-time; at least an hour or it can go overnight. This is a winter spin on the Swiss Muesli recipe I got from Chef Franz who taught my Garde Mange class in Culinary School.

I think Swiss Muesli is the perfect week day breakfast; it keeps for several days in the fridge so make up a batch and then enjoy it all week long! You can throw in whatever dried fruit or nuts you have hanging around the pantry too. I just like to add about equal amouts of dried fruit and nuts then add in a fresh apple, orange, or pear…. you get the idea! Make it work with the ingredients you have on hand or according to your preferences.

Yield: 6

Apple Orange Cranberry Swiss Muesli

Name: Apple Orange Cranberry Swiss Muesli
Prep time: 10 min
Cook time: 1 h
Total time: 1 h 10 min
Yield: 6
Ingredients: 2 cup rolled oats; 2 cup low fat milk; 1 cup fat free vanilla greek yogurt; 1/2 cup dried orange flavored cranberries; 2 tablespoons sliced almonds; 2 tablespoons pumpkin seeds; 2 tablespoons walnuts, chopped; 1 red apple, small diced; 1 orange, peeled and cut into chunks; 2-3 Tbsp agave, adjust according to taste; 1 teaspoon cinnamon; 1/2 teaspoon sea salt; additional fruit and nuts to garnish, if desired

Prep Time 10 minutes

Cook Time 1 hour

Total Time 1 hour 10 minutes

Ingredients

2 cup rolled oats
2 cup low fat milk
1 cup fat free vanilla greek yogurt
1/2 cup dried orange flavored cranberries
2 tablespoons sliced almonds
2 tablespoons pumpkin seeds
2 tablespoons walnuts, chopped
1 red apple, small diced
1 orange, peeled and cut into chunks
2-3 Tbsp agave, adjust according to taste
1 teaspoon cinnamon
1/2 teaspoon sea salt
additional fruit and nuts to garnish, if desired

Instructions

Combine all dry ingredients in bowl; mix to combine.
Add milk and yogurt, mix well.
Rest Muesli in fridge for at least 1 hour but can go over night.
Adjust moisture with additional milk if necessary.
Serve in individual bowls and garnish with additional fruit
Enjoy!