Gun Slinging Fit-to-Fight Tip #13
June is finally here and that means summer fun in the sun! It’s time to show off that bikini body that you’ve been working so hard for all these months. Even though it’s summer, there is no reason for not working on another workout goal. If your previous goal was to run two miles, why not try running three? Continue to set goals to push yourself. Although you may have attained your ideal figure, don’t stop now! Exercising a minimum of three times per week for 20-30 minutes will help to burn off those calories consumed at a friend’s barbeque over the weekend. Here are June’s effective, no equipment exercise tips to target each major problem area, and guaranteed to keep you looking your best all year long!
Before you workout, make sure you perform your dynamic stretching also known as a warm-up. Once you are thermally ready, after about 5-10 minutes, you are ready to workout. Please note that these exercises should not be done unless you are in good physical/medical standard and have cleared all medical conditions which may become worse by doing these exercises. If you have any questions about these exercises, the Gunfighter Fitness Center Staff will be happy to answer or demonstrate them for you.
Before you workout, make sure you perform your dynamic stretching also known as a warm-up. Once you are thermally ready, after about 5-10 minutes, you are ready to workout. Please note that these exercises should not be done unless you are in good physical/medical standard and have cleared all medical conditions which may become worse by doing these exercises. If you have any questions about these exercises, the Gunfighter Fitness Center Staff will be happy to answer or demonstrate them for you.
- Jumping Jacks (1 min)
- Push-ups (1 min)
- Squats (1 min)
- Crunches (1 min)
- Lunges (1 min)
- Planks (1 min)
(Repeat cycle upon completion after planks and do this set four times.)
Low Fat Blueberry Coffee Cake
Coffee cakes are notoriously rich and delicious, especially with their buttery-streusel toppings. This low fat blueberry coffee cake is a fruit-filled delight, with a much lighter yet still-flavorful topping.
Prep Time: 15 minutesCook Time: 40 minutesTotal Time: 55 minutesYield: 12 squares
Ingredients:
- 3/4 cup whole wheat pastry flour
- 1 tsp baking powder
- 1 tsp baking soda
- 1/2 tsp salt
- 1/2 cup firmly packed light brown sugar
- 1 cup low-fat buttermilk
- 1 egg
- 1 egg white
- 1 tsp vanilla extract
- 2 cups blueberries divided
For Streusel:
- 1 tbsp whole wheat pastry flour
- 2 tbsp brown sugar
- 1 tsp cinnamon
- 1 tbsp cold butter, cut into small pieces
Preparation:
Preheat oven to 350 degrees.
Coat an 8x8-inch baking pan with nonstick cooking spray.
Place flours, baking powder, baking soda, salt, and sugar in a large bowl. Stir with a wire whisk to combine.
In a medium bowl, lightly beat egg and egg white, add buttermilk and vanilla.
Stir wet ingredients into dry. Fold in one cup blueberries. Spoon batter into prepared pan.
For the streusel, place flour, brown sugar, cinnamon, and butter pieces in a small bowl. Mix with a fork until well combined.
Sprinkle streusel on top of batter followed by remaining cup of blueberries.
Bake for 30-40 minutes or until a toothpick inserted in the middle comes out clean.
Serves 12
Per Serving: Calories 140, Calories from Fat 18, total Fat 1.9g (Sat 0.8g), Cholesterol 22mg, Sodium 264mg, Carbohydrate 27.3g, Fiber 1.9g, Protein 3.2g Calories 140, Calories from Fat 18, total Fat 1.9g (Sat 0.8g), Cholesterol 22mg, Sodium 264mg, Carbohydrate 27.3g, Fiber 1.9g, Protein 3.2g
