2/3 cup roasted cashews
1/3 cup coconut flakes
2/3 cup dried fruit (we love raspberries, cranberries, blueberries and cherries)
2 /3 cup roasted almonds
- Combine all ingredients into a bowl and mix until combined. Store in a plastic container with a tight lid. Stays fresh in the pantry for one month, or in the main compartment of your fridge for up to four months.
GUEST BLOGGER | Meet Lauren
Lauren Gaskills is an inspirational writer, speaker and food blogger whose passion is to inspire others to lead healthy, happy redeemed lives. Visit her at MakingLiftSweet.com
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It’s wonderful to set ambitious goals. There are just so many satisfactions to a great workout. There’s the joy in working hard. The delight in making progress. And the feeling you get when you reach your goal? The best. But there is a danger in overdoing it, which could result in injury or burnout. Let’s make sure you know the signs. We want to make sure you’re happy and healthy and kicking butt in our Snap Fitness community for years to come.
- You Never Feel Like You’re Doing Enough. You may know this mind-set. That nagging feeling that even when you’re not at the gym you should be at the gym, because there’s more to be done. Try not to go down that path. The truth is there is always more that could be done. But that doesn’t mean you need to do more. A way to avoid this feeling is to work with a Snap Fitness trainer, who can design a program just for you. A bit part of a workout is knowing when it’s over and feeling good about it.
- You Want To Match Your Friend’s Time. It’s human nature to be aware of the goals your friends are reaching. But remember: they’re not you. And you’re not them. You might see them hit a PR in a race or competition and think, OK, step aside, let me show you how it’s done. Avoid that. Goals are best when they are about you and nobody else.
- Your Last Workout Was Ridiculous. Some days you just don’t have it. It happens to everyone. Trust us. We guarantee you there are days when Usain Bolt thinks, “Man, I was so slow out there today.” Try not to beat yourself up over it. The risk is that you will go overboard the next time you’re in the gym and hurt yourself. Don’t stress setbacks. They’re temporary.
- You’re a Perfectionist. This is a trait that can sneak up on you. And it may be keeping you from rounding out your program. It could be that resistance training would be good for you but you don’t feel proficient in it so you don’t do it. You keep to things you already do well. Remove that as a barrier. You don’t have to be an expert at every activity from the first day. And you don’t have to start over if it doesn’t go well right away. Do right by your body by giving it what it needs.
- You Are Losing and Not Gaining Energy. It can be great to burn off stress by pushing yourself hard in the gym. But what if you lose energy? That’s not a good sign. There are other signs, namely aches and pains. Watch out for them. If you’re not feeling better after a workout, take a look at what you’re doing and adjust. Injuries and burnout are the opponents of progress.
- You Don’t Rest. This is a common trap. You may pride yourself on being a Type A person, working hard until the job is done, never missing a workout, always being everywhere for everybody. That’s great. But make sure you shift gears for your health. Resting is just as important as working out because it's an equal part of the process for building strength, endurance, and muscle. Working out breaks your body tissues down. Rest allows your muscles, nerves, bones, and connective tissue time to rebuild.
The vision behind our ‘What’s Your Fit?’ campaign is fueled by our passion to help people to reach their goals and figure out what fitness means to them. By providing a supportive culture, we’re hoping communities feel inspired, while also having fun as they complete these full body workouts.
As part of our ‘What’s Your Fit?’ campaign, expert trainers designed four cardio workouts. They are called cardio workouts because each exercise gets your heart up while also incorporating a mix of body weight and free weight exercises.
These workouts provide overall strength, build muscles, help improve balance and burn calories by combing quick movements that require stability and the use of either body or free weights. These workouts can easily be downloaded as PDFs. Just click the link at the bottom of this post!
60 Second Madness: In 60 seconds, complete as many reps with a focus on form. Rest for 60 seconds and then start the next exercise. 15 total exercises and 3 circuits.