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*That can be done without a gymAss to Grass SquatsPlie SquatsSumo SquatsGoblet SquatsNarrow SquatSquat with Heel RaisePrisoner SquatBarbell Front/Back SquatSquat JumpBulgarian SquatSplit SquatPistol SquatBottom Half SquatSquat PulseFrog JumpsGlobe JumpsLong JumpsBasketball ThrowsWall SitKettlebell SwingsLow JacksLungesWalking LungesLunge PulsesReverse LungeLunge with TwistSwitch LungesSide LungeBarbell/Weighted LungesHip RaisesHip Raises with Leg LiftDonkey KicksDownward Dog with Leg LiftExercise Ball Hamstring CurlDumbbell Stiff Legged DeadliftDumbbell Bent Legged DeadliftSingle Leg DeadliftDumbbell Romanian DeadliftGood MorningTuck JumpPlank with Leg ExtensionFront Kick PulsesKnee Lift Pulses

Delicious cheat meals and snacks under 100 Calories for you to enjoy without those unwanted calories! 
-Chocolate Banana: Cut a frozen banana in half and dip it in two squares of melted dark chocolate. 
-Chocolate Dipped Marshmallows: Take 12 marshmallows, 2 ounces melted semisweet chocolate, and 3 tablespoons toppings(crumbled graham crackers, shredded coconut). Dip half of each marshmallow in melted chocolate and add topping of choice. Each marshmallow is 49 cals!
-Maple-Pumpkin Yogurt: Take (1/2) cup nonfat Greek yogurt and add 1 teaspoon maple syrup  with 2 tablespoons pumpkin puree. 
-Chocolate Covered Strawberries: Dip five strawberries in two squares of melted dark chocolate. 
-Frozen Banana Pop: Slice one peeled banana in half and insert popsicle sticks. Put an ounce of of low fat plain yogurt over each half. Put the bananas in the freezer until frozen.
-Chocolate Covered Brownie Bites: Gather 1 8-inch square pan chilled brownies and cut into 1 inch squares. Melt 1 cup semisweet/bittersweet chocolate chips. Dip half of each brownie square the melted chocolate and place on parchment paper and refrigerate for about 30 minutes. 38 cals per brownie bite.
-Banana Chips: Slice one banana and dip it in lemon juice. Preheat oven to 200 degrees and bake for 2 hours. After first two hours, flip banana slices over and bake for another 1-2 hours (Check them periodically) 
-Kiwi & Lime Sherbet: Take (1/2) cup lime sherbet  and add (1/2) sliced kiwi. 
-Vanilla Banana Smoothie: Take(1/4) cup non-fat vanilla yogurt, (1/2) cup sliced banana, and handful of ice. Blend until smooth or at desired consistency! 
-Slim S’mores: Gather 1 roasted marshmallow, 1 small square of dark chocolate, and two graham crackers. 
-Chocolate Pudding: One 4oz pack
-Cinnamon Baked Apple: Core one tennis ball sized apple and fill with one teaspoon cinnamon and brown sugar. Bake until tender! 
-Chocolate Hazelnut Crackers: Take 4 wheat thins and dip in 1 teaspoon Nutella. 
-Coconut Banana Grahams: Smear one graham cracker with nutella and top with one banana slice and coconut.
-Greek Iced Coffee: Take 2 teaspoons instant coffee, 1-2 teaspoons sugar, 2 ice cubes, (1/4) cup cold water, (1/3) cup chilled milk. Put instant coffee, sugar, and cold water into jar and shake for 30 seconds. Add in milk. 
-Hot Chocolate w/ Whipped Topping: Take 8 ounces of sugar-free hot chocolate and add 2 tablespoons of fat-free whipped topping. 
-Frozen Fruit Pops: Gather 2 cups fruit such as strawberries, watermelon, peaches, etc. Also get 1 tablespoon sugar and 1 teaspoon fresh lemon juice. Put fruit in blender and blend until smooth. Add sugar and lemon juice. (You can add 1-2 tablespoons water if you feel necessary) Continue to blend. Pour into paper cups, insert popsicle sticks, and freeze. Each popsicle is 35.4 cals! 
-80 Calorie Chocolate Chip Cookies: You will need (1/2) cup granulated sugar, (1/2) cup brown sugar, (1/4) cup melted butter, 1 cup flour, 1 egg white, (1/2) teaspoon baking soda, and (1/2) cup chocolate chips. Mix ingredients together and drop by teaspoonful on cookie sheet. Bake at 350 degrees for 8 - 11 minutes. Each cookie is 83.3 cals!
Chocolate yogurt pudding: Take a tub of of non fat natural yogurt and mix with 2 teaspoons unsweetened cocoa powder. 
I hope you guys enjoy some of these! Let me know if you try them out! Check out my blog for more!




I did it, your turn!

Drink up!

go for it!

Go, go, go! 

When were in a hurry and need something quick to eat, we often find ourselves in a drive thru line at our favorite fast food restaurant. Although fast food isn’t exactly the best option for a healthy diet, use this guide to help you make the best decision the next time you’re in a hurry! All of these items are under 400 calories, but keep in mind that you have the power to either make or break each meal. If you use dressing or other extras, the calorie amount for each item will be different. Enjoy!
Premium Grilled Chicken Classic Sandwich with bakery style bun, leaf lettuce, grilled chicken filet, and tomato slice. (300 cals. 3.5 g fat.)
Premium Southwest Salad with no dressing or chili lime tortilla strips. (110 cals. 3 g fat.)
Grilled Snack Wrap W/ Honey Mustard (260 cals. 8 g fat.)
Fruit N’ Yogurt Parfait (150 cals. 2 g fat.)
Egg White Delight McMuffin without liquid margarine. (230 cals. 5 g fat.)
Fruit & Maple Oatmeal (100 cals. 2 g fat.)
Side Salad W/ Low Fat Balsamic Vinaigrette (50 cals. 2.5 g fat.)
Grilled Ranch Snack Wrap (280 cals. 13 g fat.)
Burger King: 
MorningStar Farms Veggie Burger with no mayo. (320 cals. 8 g fat.)
Chicken Caesar Garden Fresh Salad with no dressing. (270 cals. 9 g fat.) 
Regular Hamburger (230 cals. 9 g fat.) 
Tendergrill Chicken Sandwich with no mayo. (320 cals. 5 g fat.)
Breakfast Muffin Sandwich (210 cals. 8 g fat.)
Taco Bell:
Fresco Chicken Soft Taco (150 cals. 3.5 g fat.)
Fresco Soft Taco (170 cals. 7 g fat.)
Chicken Soft Taco (160 cals. 5 g fat.)
Fresco Bean Burrito (350 cals. 8 g fat.)
Grilled Market Salad with no dressing. (200 cals. 5 g fat.)
Grilled Nuggets (140 cals. 3 g fat.)
Grilled Chicken Sandwich (320 cals. 5 g fat.)
Fruit Cup (50 cals. 0 g fat.)
Multigrain Oatmeal (140 cals. 3 g fat.)
Yogurt Parfait (280 cals. 3.5 g fat.)
Wendy’s: (This one surprised me. This is probably the worst restaurant out of all. The fat content is crazy! I chose 3 of their items, and even these aren’t too great.)
Grilled Chicken Wrap (270 cals. 10 g fat.)
Spicy Chicken Wrap (340 cals. 16 g. fat.)
Asian Cashew Chicken Salad Half Size (240 cals. 10 g fat.)
Grilled Chicken Drumstick (90 cals. 4 g fat.)
Original Recipe Chicken Breast without breading or skin. (160 cals. 4 g fat.)
Chicken Little without sauce (230 cals. 8 g fat.)
Caesar Salad without croutons or dressing (40 cals. 2 g fat.)
Subway: (The trick with subway is avoid adding condiments and excess cheese. Many people go into Subway thinking everything is healthy, and actually end up with something worse than a big mac due to tons of cheese, meat, and sauce. Tips: Swap lettuce for spinach! Skip condiments!)
6” Veggie Delite® Sandwich no sauce (290 cals. 7.5 g fat.)
6” Turkey Breast Sandwich no sauce (280 cals. 3.5 g fat.)
Oven Roasted Chicken Salad without dressing (130 cals. 2 g fat.)
Veggie Delite® Salad without dressing (60 cals. 1 g fat.)
Egg White & Cheese 3 Inch Flatbread (170 cals. 5 g fat.)
6” Turkey Breast & Black Forest Ham Sandwich (217 cals. 4 g fat.)
Double Chicken Chopped Salad without dressing (220 cals. 4.5 g fat.)
White Castle:
White Castle Original Slider without cheese (140 cals. 6 g fat.)
Breakfast Slider with only egg and cheese (160 cals. 7 g fat.)
Chicken Breast Sandwich (171 cals. 5 g fat.)
Extra Tips: 
-Skip dressing! Dressing is fattening and can add tons of unwanted calories. If you do want a dressing, opt for lime or lemon juice. 
-Goodbye Soda! I don’t think I need to say much more. 
-Ditch the fries. Instead of fries, opt for a healthier option such as apple slices. Or, ditch fries completely. 
-Many fast food items contain tons of sodium. Beware!
-Skip condiments! Condiments such as mayo or BBQ sauce can add tons of calories. 
-Skip dessert! I know that Subway cookie looks good, but punch it and run away with pride. 
-At Subway, you have the power to either make or break your “healthy” meal. Opt for Omega 3 wheat bread or 9 grain wheat. Skip condiments and extra cheese as well. 
And there you have it! Remember that fast food should be avoided as much as possible, and none of these are exactly “healthy.” Follow my blog for similar posts!