Peanut Butter Raisin Granola Bars!

I have always absolutely LOVED granola bars ever since I was a kid. I remember I would always eat the Quaker chocolate chip granola bars. When I was in high school, I would always eat the nature valley crunchy bars. All of the bars on the market taste AMAZING, I will give them that. That is all the credit they are going to get though. These bars may taste amazing, but they really are not good for your body. They are okay in a pinch if it is all you have and really need something, but these are not something I would buy daily. They are very highly processed and contain a ton of sugar and chemicals that your body does not need. That goes for protein bars as well. Are they better than donuts? Yes, but still. Not something you want in your body every day. Now, there are some bars out there that are completely clean, but they are super expensive and hard to find. Making your own at home will save you money and you can put whatever you want in them. Plus, they are convenient. The recipe I am sharing today contain protein, good fats, fiber, grains, & other stuff that is good for your body. Oh, and they do not contain any flour. I have so many other recipes, let me know if you want to see them! Hope you enjoy this recipe!

            INGREDIENTS

. 2 cups oats

.1/2 cup Peanut Butter

. ½  tsp salt

.1/2 cup raisins

. 2 TBS sunflower seeds

. 2 TBS cinnamon

. 1 Scoop Protein powder ( if you don’t have this, that’s ok, they just won’t contain as much protein)

.1/4 cup of Honey

.1 TBS pure maple syrup (if you don’t have this, replace it with honey)

.1/2 tsp vanilla

.2 TBS oil

.1/2 cup applesauce

-Mix all ingredients together, use your hands to really blend ingredients.

- Preheat oven to 350 degrees

- Pour ingredients onto a pan and flatten it with your hands or a spatula. Cut into bars.

- Once oven is preheated, put in oven and bake for 20 minutes. 

- Let them completely cool when they are done. Once they are completely cool, split bars apart. You can also drizzle melted peanut butter on them if you want. Keep in the fridge.

Advanced Lower Body & Core Workout

     Welcome back! Hope you are ready for an intense workout because this one is NOT easy. Anyway, if you are a beginner, do not be frightened. This would be a good workout if you know how to modify it. If not, I have a couple you can do! This is for people who like to switch up their workouts and challenge themselves. If you are anything like me, I get bored SO easily. That is why I have to switch up my routines every single day. Anyways, onto the workout! 


         To start off, this workout is going to be three sets of five different workouts. It is going to be repeated three times, doing most exercises ten times. (10 reps) Some of the Pilates and core exercises are timed for a minute, and some require more than ten reps. Each set is going to include a lunge exercise, a Pilates exercise, a dead lift / squat exercise, a plyometric exercise, and finally that core exercise. I suggest using dumbbells for all the exercises except the pilates one. (Although, you can use ankle weights to make it a lot harder)  

                                                             SET # 1 Repeat 3 Times

1. Lunge pulses x 20

2. Leg circles (each side, left & right)  (1 min) 

3. Dead lift x 10

4. Lunge jumps x10 (plyometric)

5. Toe touch crunches (1 min)

                                                           SET # 2 Repeat 3 Times

1. Side lunges x 20 

2. inner thigh side leg raises x 10 (each side, left & right)

3. Straight leg dead lift x 10

4. Static squat ( 1 min) 

5. Breast Stroke ( Back exercise) ( 1 min) 

                                                           SET # 3 -Repeat 3 Times

1. Lunge with knee up x 20

2. Quad`Lifts x 20 (10 on each side, left & right) ( this is easier to do sitting on something, like a bench, couch, or fitness ball for more range of motion, but the ground is fine too) 

3. Squats x 10

4. Pop Squats x 10

5. Russian Twists (1 min)