Sunday, March 4, 2012

Week 4 Challenge; Sexy Sleek Arms!

Mum, I could do with a bath, Want to train arms?

This week we are hitting arms, they are a bit of a trouble area for most women, but I have good news for you, they respond well to training and are one of the first areas most people see a change in when they start training.
So what are we going to do? and where are we going to squeeze another few minutes out of your already busy day? Bath time! once the kids are washed there is usually a few minutes when little Johnny is happily splashing away and very content, that's your time you are in the bathroom making sure he is safe so you may as well let him play and gain some lean muscle while you are at it.

So at night when you are bathing the kiddies (or yourself if you don't have any ;) using the edge of the bath perform 3 Sets of 10 Tricep Dips, with either legs straight or knees bent feet flat on the floor. keep your elbow close to your body throughout the movement

The following night sitting on the edge of the bath perform 3 Sets 10 Concentration Curls on each arm, slowly control the movement aiming for about 3 Seconds up and down. I have popped some weights in the bathroom for this purpose, any object that will give resistance will do, hey you could even use your child? ha ha Odette loves it when I make her the weight. But for gods sake use something a bit heavier than soup tins!
Any questions let me know, good luck this week, I know you are going to smash it!

Saturday, March 3, 2012

Dairy & Egg Free Peanut butter Cookies

I have been meaning to get this recipe up onto the blog for a while, but I keep losing it, so now before it vanishes again here goes! To make them even more mysterious I don't have a picture of the cookies (can you believe it!?!)but I'm posting some of the other gluten free beauties I have made in the past few months cookies are so good its dangerous, they seem to disappear by themselves, so before to you proceed, know you have been warned! ;)
Finding a good dairy and egg free cookie is a little on the difficult side and I have been thru many a disastrous hunt, I was so delighted with these crunchy little babies.
Coconut Slice

1 Cup of Almond Flour (firmly packed)
1/4-1/2 Tsp Salt (depending on the salt content of the brand of peanut butter you use, start small and taste test)
1/4 Tsp Baking Soda
1/2 Cup Peanut butter (I used the Macro Organic from Woolworths)
1/4 Cup Honey
2 Tbsp Coconut Oil
1 Tsp Vanilla
Paleo Plate Trifle, AMAZING!

Preheat oven to 175C/350F
In a small bowl combine the flour, salt and soda, mix well
in a medium bowl combine the Peanut butter, Honey, Oil and Vanilla
combine well with a stick mixer
slowly blend the dry into the wet using the stick mixer
once combined spoon 1Tbsp dollops onto a lined baking tray
Bake for 6-10 mins or until they start to gold on the edges

I hope you enjoy them :)