Muffin-tastic: Healthy Muffin Recipe

With Autumn leaves falling in my hometown and I being in the rainy season here in Bangkok, I somehow have been craving the comfort of baking. I truly love baking, its kind of like meditation to me just like putting on makeup, my mind just focuses on creating and the rest of the world disappears. Baking has the benefit of having goodies to give others or in my case my hubby and I truly love the smell of fresh baked goods.

I only had a few ingredients in my kitchen when I decided to get down + dirty so I created these super simple yet energy increasing muffins. The fats in the nut butter will power you through a tough day + the use of gluten free oats adds a wee bit of protein and power carbs without the gluten.

No muffin tops here ladies, this recipe is so easy to make + so tasty I do not think my kitchen will be without these like EVER!

vegan muffins

I can also say the fact my husband is bodybuilding makes it so I am in the kitchen more often + creating new recipes!

Ingredients for Healthy Muffin Recipe ♥

  • 2 cups GFREE rolled oats
  • 1/2 cup almond butter or peanut butter (I used PB as almond butter is hard to find in BKK)
  • 1 banana
  • 4 dates
  • 1/3 cup water
  • 1 tsp baking powder

Preheat oven to 350 F. Mix dry. Mix wet. Mix together. Coconut Oil a muffin tray + place in oven for 15 minutes.

Ok time to heat up my oven + create some new bakes <3

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Remember YOU can not WORKOUT a BAD diet if you want the ULTIMATE fat burning combination meal plan check out this LINK: http://bit.ly/1bfsATg

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A Piece of Fitness Fashion

Drumroolll please..

I have a fellow blogger I would love to introduce you all too, Eilse of A Piece of Elise

Fitness Fashion

THAT SMILE!

No really though, if you are trying to put together an outfit this girl will inspire you to put together an outfit instead of throwing on jeans and a white tee and heading out the door. Elise is a fashion muse, with her sophisticated yet fun style she gives you inspo to take your everyday outfit and add that chic twist to look complete.

When I met Elise at a networking event, I instantly gravitated towards her oversized blazer and beautiful smile and the minute I heard she was a blogger, I attacked her. If you know me, I am kind of a loud mouth and will just run over and bombard someone with questions and excitement! After I viewed her blog, I was hooked and I have had the pleasure of her attendance in my Bootcamp classes. We both decided it would be cool to collab and finally got to doing so this past week.

We met at Siam Square, which is a hub for all things trendy in Bangkok and after searching high and low and almost being run over by motorcys and taxis we made it to a hideaway Pink Park. A day full of giggles, we attempted to have randoms take our photos until we both figured out how to use self timer on our cameras and BAM SNAP here you go..

A Piece of Fitness Fashion

3a

Resistance Bands make for a great accessory piece.

{ Wearing :: Active Vest By: Lyn Around :: Sports Bra: Champion :: Resistance Band: Bangkok Kettlebells}

4a

Sneaker wedges are sporty yet spicy + are the perfect footwear for Bangkok.

{ Wearing :: Target Sneaker Wedges }

6a

Fitness is better with FRIENDS..DUH.

{ Pants: Bangkok Street Vendor :: }

 { Elise :: Pants:: Black Milk Skeleton Pants  Top:: Lululemon }

7a

{ Laughs.:.Giggles.:.Fun }

Fitness Fashion

Music fuels the soul.

{Bag :: Lululemon }

Be sure to follow Elise for Fashion Fun:

Instagram :: Twitter :: Facebook

For more photos be sure to head on over to this LINK <—

Connect With Me:

+Facebook: https://www.facebook.com/courtneyvioletbentley

+IG: http://instagram.com/courtney_bentley_fitness

+Twitter: @CBentleyFit

+To get workouts and recipes in your email go HERE http://bit.ly/1bNWjnJ

Remember YOU can not WORKOUT a BAD diet if you want the ULTIMATE fat burning combination meal plan check out this LINK: http://bit.ly/1bfsATg

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When Fitness Meets Fashion..Zalora Tales

When fitness and fashion meet it can either be a sweaty chic look like that of Miranda Kirr leaving a gym class looking tres chic or it can be myself pretending to be a supermodel with kettle bell in tow.

Zalora

Living in Bangkok makes shopping difficult, although there are stalls and malls everywhere hauling your latest and greatest around town is not so fun. I love the luxury of having my fashion delivered straight to my doorstep as much as the next Bangkok Babe so when Zalora showed me how they do I was instantly hooked.

Outfit Details :: 
Zalora ezra platform wedge sneakers (http://en.zalora.co.th/รองเท้าผ้าใบ-High-Top-Mix-Material-Wedge-125279.html

Zalora ezra drape skirt (http://en.zalora.co.th/กระโปรง-Drapey-123669.html)

SO I wanna know..

  • How do you go from sweaty betty to fashionista?

Connect With Me:

+Facebook: https://www.facebook.com/courtneyvioletbentley

+IG: http://instagram.com/courtney_bentley_fitness

+Twitter: @CBentleyFit

+To get workouts and recipes in your email go HERE http://bit.ly/1bNWjnJ

Remember YOU can not WORKOUT a BAD diet if you want the ULTIMATE fat burning combination meal plan check out this LINK: http://bit.ly/1bfsATg

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Vanilla Cold Brewed Coffee

Move over Starbucks, there is a new barista in town..

I would like to think I had mad skills like the Starbucks baristas and even thought I was a bartender for quite some time I still cannot imagine memorizing all of those recipes!

My goals have changed and like I posted on my Instagram, I am back to lifting which means pre workout drinks are a necessity. Not sure about others, but a cold brew coffee with some coconut oil makes me ready for the gym and I swear I become some kind of super human.

CourtneyBentley

I wanted to share with you all my new favorite recipe because it really is outta this world. The cold brewed coffee is a speciality of mine and can easily be made right at home, just check out my recipe here. Vanilla Stevia Drops (here) is what makes this recipe the best, I really am not sure why but coconut, vanilla and coffee bean blended together makes for an almost sinful pre workout drink. When I sip this, I feel like I am eating dessert and almost feel guilty until the buzz happens and I feel like super woman!

cold brew coffee

So back to my pre workout WONDER..

6 oz. Cold Brew Coffee

3-4 Drop Liquid Vanilla Stevia (recipe here)

5 mL Cold Pressed Coconut Oil

3-4 ice cubes

BLEND baby BLEND..

Enjoy with Expat Ladies Magazine (latest issue here) + get ready to BUZZ through your workout (you can thank me later)

Connect With Me:

+Facebook: https://www.facebook.com/courtneyvioletbentley

+IG: http://instagram.com/courtney_bentley_fitness

+Twitter: @CBentleyFit

+To get workouts and recipes in your email go HERE http://bit.ly/1bNWjnJ

Remember YOU can not WORKOUT a BAD diet if you want the ULTIMATE fat burning combination meal plan check out this LINK: http://bit.ly/1bfsATg

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Healthy Alternative to Potato Chips

The potato chip, the crisp salty snack that hits the spot on those days where a CHIP is needed. Trust me, I am the same way as you, I get cravings that I have to nix before I lose it and being a health nut and knowing what is inside of a potato chip (have you read the ingredients YUCK!) I had to come up with an alternative that hit the spot and that I could eat unlimited amounts of.

zucchini chips

I love these chips, like honestly I think about them while teaching my group class or when working with a client or yah just about all day..I add them to my salad for a crispy crunch + snack on them with some hummus (home made of course) when I am craving a snack, these little guys just do it for me and I hope they can help you on your journey to a healthier and hotter you!

Healthy Alternative to Potato Chips♥

4 zucchinis (washed well)

15 mL Coconut Oil

Sea Salt

Nutritional Yeast (optional, to buy use my IHERB code here)

How To:

Slice zucchini thin (1/8″)

Lay them out on a paper town and pat them to soak up excess moisture. Lay them near a hot spot (near the sun for about 20 minutes)

Pat again.

In a bowl place dried zucchini with 10 mL coconut oil and sea salt and toss.

Preheat oven for 110 C or 230 F and coat parchment paper or foil with coconut oil for cookie sheet.

Lay zucchini chips (may need two cookie sheets) on foil/parchment paper.

Place in oven for 2 hours, (yes this is SO worth it)

Now enjoy.. :)

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+IG: http://instagram.com/courtney_bentley_fitness

+Twitter: @CBentleyFit

+To get workouts and recipes in your email go HERE http://bit.ly/1bNWjnJ

Remember YOU can not WORKOUT a BAD diet if you want the ULTIMATE fat burning combination meal plan check out this LINK: http://bit.ly/1bfsATg

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Why You Need to Breathe MORE

For the last two years I have been having difficulty breathing. As a fitness professional this is not OK, the lack of breathe when I run or the loud exhale when I lift tells others that I am out of shape when of course this is NOT the case whatsoever. Actually I am in the best shape of my life. and after leaving the cardiologist and having to jump up and down on a treadmill I was told my resting heart rate is that of an athletes (not to BRAG but pretty cool).

why you need to breatheThis lack of breathe is due to the fact I do not take the time to breathe correctly. Yes, there is a CORRECT way to breathe and you may be just like myself and be short cutting yourself from oxygen and a relaxed body + mind.

I never realized how bad my breathe was until I started lifting heavy in the gym again. I cycle 8-12 weeks so 8-12 weeks heavy lifting, 8-12 weeks maintenance lifting with HIIT style cardio and 8-12 weeks HIIT style cardio with bodyweight exercises, maybe some weights. I am back on my heavy cycle and let me tell you the power of an exhale can take you up into a higher weight load and give you super POWERS I swear.

So onto deep breathing, this free tool we all possess is a tool that you personally need to take the time to learn how to do correctly. I mean I could say to you breathe MORE but what does that do if you are breathing incorrectly..

I could also say dip into meditation or yoga practice which is something I personally need to get my butt in gear with but if you are not into it then it will be of no help to you. Deep Breathing is something we can all get into, it takes no time, it takes very little effort and if you practice on the regular I think it is safe to say you will experience some awesome benefits.

Why You Need to Breathe MORE:

  • You Calmer: Growing up I always heard the term “take a deep breathe” whenever you feel stressed. There is no hidden agenda here, deep breathing scientifically relaxes the body. When you take a deep breathe, (talking all the way into the tummy breathe) you relax your bodies relaxation response which in a stressful situation is amped up. Remember to take deep breaths before acting on your stress or tumbling down the anxiety rabbit hole. Just breathe.
  • You Relaxed: Practicing breathe throughout your day calms your nervous system down and gives your body the oxygen it needs. Take the time to step back from a stressful day or situation take three deep breaths (how to below) + enter back into the reality in a calm state.
  • You Detoxed: Deep breathing stimulates the lymphatic system and since our bodies are constantly moving out toxins we need our carrier of these toxins our lymphatic system to be in good motion. When a cell is dead it needs to be removed and through deep breathing our lymph nodes receive the oxygen it needs to flow properly making you a less toxic chicka.
  • You Weightless: Ever hear of the term “excess post oxygen consumption?” Basically this means your body is sucking in more oxygen in order to provide oxygen to the muscles  to repay its lactic acid debt (why your muscles BURN). Well when you take deep breathes this triggers your bodies calm state which gives our bodies the oxygen it needs to burn FAT and help build muscle which also burns FAT.

how to breathe

How to Deep Breathe:

According to Marks Daily Apple:

  • Simply get comfortable in any position and put your hands on your chest and stomach.
  • To maximize oxygen intake, it’s important to learn to breathe from your abdomen (“belly breathing”) rather than your chest. Focus on your breath until you feel your stomach rise and fall more dramatically than your chest with each inhalation and exhalation.
  • Breathe in through your nose, hold the breath for a few seconds and then exhale through your mouth. The time it takes to exhale should be about twice what it is to inhale. (Many suggest a 4:7:8 pattern – 4 to inhale, 7 to hold, and 8 to exhale.) Let go of other thoughts while you breathe.
  • Do 4-8 breath cycles 1-3 times every day.

Like I mentioned there is a WAY to do this and if you practice it will become a practice + you my friend will enjoy the benefits!

I can personally tell you this has helped me out so much this week and I feel like a weight has lifted from my shoulders.

SO I wanna know..

Who is breathing with me right now?

Connect With Me:

+Facebook: https://www.facebook.com/courtneyvioletbentley

+IG: http://instagram.com/courtney_bentley_fitness

+Twitter: @CBentleyFit

+To get workouts and recipes in your email go HERE http://bit.ly/1bNWjnJ

Remember YOU can not WORKOUT a BAD diet if you want the ULTIMATE fat burning combination meal plan check out this LINK: http://bit.ly/1bfsATg

Be Sure to Follow Me on BlogLovin: Follow on Bloglovin

Lots of Love. Xx C

 

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