HOORAY… Fit Friday is here!

I love to have Nichole from Pure Clean Fitness comes to hang out with us on Fridays!

This week Nichole is sharing a Sweat Workout Routine.  A Healthy Recipe from me + Fitness Tips from Nichole= a healthy, happy, balanced life!

Nichole’s Sweat Workout …
We all have that bit of a sweet tooth every once in a while and we all go a little nutty once in a while. We just have to even it all out with healthier versions (like those provided by Ruthie) and we have to get in some killer sweat sessions too (like those provided by me). Put it all together and you end up with one crazy amazing life full of living!

So, let’s talk sweat session for today!

One of the best ways I have found to help me regain/develop strength is through negative movements. The tempo for these movements is going to be 4 count down (or slower) and one smooth powerful count back to the starting position. Today we are going to mix in some negative movements with cardio. This will require control!

Treadmill or track will be needed for today and a jump rope.

Run .25 miles
50 single jumps with the jump rope
10 negative squats
10 negative pushups
10 negative pullups (this will be the hardest of these movements. just try to control the down)
10 negative leg drops
Rpt. 4-5x

That is it folks. Really focus on the counts and solid movements. Remember we are doing the negatives for a reason, so do them right!
Enjoy it and work hard!

Ruthie’s Healthy Recipe… 

Banana Nut Smoothie brings all your favorite flavors together in a healthy and delicious frosty drink!

This smoothie is pretty amazing, if I do say so myself.   This good for you and has all kinds of healthy ingredients like almond milk, banana, almonds, greek yogurt, and finished off with a dash of cinnamon.  SO good!!

It almost boarders on the mouth feel of ice cream… you know how frozen bananas get that creamy, smooth consistency and all?!  It works like a charm in this smoothie, it plays a little trick on your tongue with an almost-ice cream texture!

Yield: 2

Banana Nut Smoothie

Print

Prep Time 5 minutes

Total Time 5 minutes

Ingredients

• 2 frozen bananas
• 1 cup almond milk
• 1/2 cup vanilla fat free greek yogurt
• 1 cup ice
• 2 tablespoons sliced almonds
• 1/2 teaspoon cinnamon

Instructions

1. Combine all ingredients in blender and blend until smooth.
2. Enjoy!

Banana Nut Smoothie is great for a healthy way to satisfy that sweet tooth we all have!  Enjoy!!

Happy Fit Friday!!!

Much Love and Peace~

Nichole and Ruthie