Follow my best friend on her weight loss journey!
1/3 Cup Vegetable Oil (<—Or substitute w/ Apple Sauce like I did! still 1/3Cup)
1 Teaspoon Vanilla
1 Cup mashed very ripe Bananas
2 Eggs (You could experiment with 4 egg whites as well)
1 3/4 Cup Whole Wheat Flour
1/2 teaspoon salt
1 teaspoon baking soda
1/4 Cup hot water
1/2 Cup Sweetener of choice (I used Splenda, but you could use honey or stevia)
- Preheat oven to 325 degrees F (165 degrees C).
- In a large bowl, mix oil (or apple sauce) with sweetener. Add eggs, and mix well. Stir in bananas and vanilla. Stir in flour and salt.
- Add baking soda to hot water, stir to mix, and then add to batter.
- Blend in any additions, like chocolate chips, nuts, etc.
- Spread batter into a greased 9x5 inch loaf pan.
Bake for 55 to 60 minutes. Let cool before slicing!
Starting with the dumbbell hot potato squat, do as many reps as you can in 50 seconds. Then rest for 10 seconds as you transition to the next exercise. After you’ve done all three moves, rest for 1 minute and repeat the moves one more time.
1. Dumbbell Hot Potato Squat - Watch Video Here
The hot potato squat may sound like a kid’s recess activity, but don’t be fooled — it’s also a cutting-edge fat-loss exercise that will get your heart pumping and your muscles burning in almost no time, says Gaddour. It starts with one of the most effective exercises invented: The squat. When done correctly, a squat trains a lot of muscles, particularly big ones like your quadriceps, hamstrings and glutes. In fact, it burns more calories per rep than almost any other exercise.
2.Dumbbell Skier Swings- Watch Video Here
Gaddour took the typical form a downhill skier uses when flying down the face of a mountain, and combined it with the action of a kettlebell swing. The combination results in a superfast exercise that simultaneously torches fat and builds explosive strength. Plus, it’s not only great for training your often-neglected hamstrings, but it also works your entire core from your shoulders to your hips. Want an even bigger challenge? Grab one dumbbell that’s slightly heavier than the other, suggests Gaddour. Your core has to work overtime to stay straight during the movement. So go ahead: Swing away your gut.
3. Dumbbell Shoveling- Watch Video Here
This next move will firebomb fat and set your muscles on fire. “Dumbbell shoveling is a dynamic exercise the targets your fast-twitch muscle fibers,” says Gaddour. Fast-twitch fibers have been shown to require more energy to contract than slow-twitch fibers, consequently cranking up your body’s calorie furnace. They’re also the fibers that are the most important for building strength and power.
Plus, the scooping motion involves almost every single muscle in your body. Think about it: Your fingers and forearms contract to grip the weight, your core stabilizes to fight against the side-to-side movement, your shoulder muscles control the acceleration and deceleration of the dumbbell, and your glutes, calves, and quadriceps work as you lower down and up. With just one move, you’ll melt your middle and sculpt rock-solid muscle from head to toe.
Don’t eyeball it
Studies show that people tend to underestimate how much they really eat every day. In doing so, we consume too many calories without realizing it. Research shows that keeping a log by recording exercise and food intake is one of the best predictors of successful weight loss. A written record can point out your eating patterns. After familiarizing yourself with portion sizes, be sure to measure.
Hold the fat
It’s important to remember that not all fats are bad. Certain oils (olive, canola), and nuts are nutritious and healthy to eat. However, fat does havemore than twice the calories per gram than carbohydrates and protein (9, 4, and 4, respectively). And generally, people consume too much and the wrong kinds of fats, which means excessive calories. When cooking, limit the amount of oil you use by using a non-stick pan, use cooking spray, and blot the grease from foods like cheese pizza and burgers.
Drink water, not alcohol
Not only does alcohol contain 7 calories per gram, but it also lowers self-control when it comes to food. Limit your alcohol intake and your body will thank you. Save alcohol for a post-meal indulgence, rather than drinking it before or with food. Studies show that alcohol lowers inhibitions and control when it comes to eating, causing people to eat more than those who waited to drink after finishing a meal. Drink water throughout the day, before, and during meals to help curb your appetite.
- 1/2 Cup Oats
- 1/2 Cup Unsweetened Vanilla Almond Milk
- 1/2 Cup Water + a little more
- 1/2 Peach, chopped up
Put into the microwave for 1 minute, stir, then an additional minute, stop when about to overflow out of bowl.
- Other half of peach
- Heaping tablespoon of FF cool whip mixed with a little FF cream cheese
- (Add additional sweetener, if needed)
Peaches ‘n Cream!