Month: April 2022

Protein Banana Bread

April 21, 2022
INGREDIENTS
  • 6 ripe bananas well mashed
  • 2 eggs beaten
  • 2 – 1/4 cups unbleached all purpose flour
  • 2 scoops of DOTFIT unflavored protein powder
  • 1/2 cup chopped walnuts
  • 1/2 cup dark chocolate chips
  • 1 – 1/2 teaspoons baking soda
  • 1/4 cup brown sugar
  • 1 teaspoon cinnamon
  • 1/4 cup cane sugar
  • 1 tablespoon vanilla extract
  • 1/4 cup melted butter or applesauce
  • 1/4 cup plain Greek Yogurt
INSTRUCTIONS
  • Whisk eggs, butter or applesauce, yogurt and vanilla until well combined.
  • Add mashed bananas and stir until well blended. Set aside.
  • In a separate mixing bowl combine flour, protein powder, baking soda, brown sugar, cane sugar, cinnamon, walnuts and chocolate chips.
  • Add dry ingredients to moist ingredients. Stir well until forming a smooth batter.
  • Oil a 9 x 5 loaf pan, or use parchment baking paper.
  • Pour batter into pan.
  • Optional Topping: top with more chopped walnut pieces.
  • Bake at 350 degrees for 1 hour or until top turns gold. Test by inserting a toothpick in center of bread.

Virtual Fitness: How To Do Sliding Leg Curls

April 21, 2022

Sliding Leg Curls Is A Bodyweight Strength Training Exercise That Works Glutes, Hamstrings and Obliques

Single Leg Bridge Curl

INSTRUCTIONS: The Single Leg Curl starting position is knees higher than hips and hips higher than shoulders. Using a folded towel under your feet, slowly slide outward, only as far as you can maintain stable hips and shoulders. Slide both feet back to the starting position.
EXERCISE GOAL: Maintain stable hips and shoulders. Avoid sagging the tail bone toward the floor or rocking hips back and forth. Shoulders remain in neutral position and do not rise up toward the ears.

Shoulder Elevated Single Leg Bridge

INSTRUCTIONS: Maintain a straight line from shoulders to knees without sagging your tail to the floor. Lift tail up and raise knee upward. Lower down to the start position and repeat either on the same side for several repetitions, or alternate left and right legs.
ALTERNATIVE: If the exercise is too difficult, perform single leg raises on an exercise mat while lying on your back in a bridge position.

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EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider