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Free Cupcakes!

Gluten-free, dairy-free, kinda gilt-free we mean! From Gwyneth's latest book, also check out the new As She Glows cookbook, although probably best for the amazing dinner recipes, I was drawn to the fudgy puddin' cake! Great way to keep you motivated to come to class!!

Basic brownie recipe (cupcake variation)

2 cups gluten free flour (try Healthy Planet for their brown rice one as opposed to Bob's red mill garbanzo bean one if you have digestive issues with bean anything)

1 cup hi-quality cocoa powder (carob powder is interesting too)

1 1/2 TBS baking powder

pinch of fine sea salt

1/2 cup Vegenaise or vegetable oil

1 cup good-quality maple syrup or agave

1/2 cup brown rice syrup

1/2 cup strong brewed coffee or espresso

1/2 cup soy, almond or rice milk

1 TBS pure vanilla extract

1/4 cup roasted almond butter

1/4 cup maple syrup or agave

Preheat the oven to 350F. Sift the flour, cocoa, baking powder and salt together in a large mixing bowl.  In a separate bowl, whisk together the Vegenaise or oil, the syrups, the coffee, the milk, and the vanilla.  Mix the wet ingredients into the dry ones, being careful not to overbeat.  Line a 12 cup cupcake tin with paper liners. Fill each muffin cup halfway with the batter.  Evenly divide the almond butter-maple syrup mixture among the muffin cups and top with the remaining batter.  Bake at 350 for 25 minutes.  Let cool completely before serving. Decadent!

(Almond butter protein pre-workout energy snap!) 

 Carry your own weight

We've been hearing some buzz about this recently and been throwing it around at class so thought we'd do some research to see what it's all about. Mainly because we, uh, work everyday, probably in an environment where we are in front of a computer for a part of the day...sitting... and thinking that because we devote ourselves to an exercise habit, we're good. Aren't we?

In a recent Vogue article, UK researchers compiled studies of over 800,000 participants and found that those who spent the most time in chairs had a 147 percent increased risk of a cardiovascular event, compared with those who sat the least.  They also had a "soaring diabetes risk and were 49 percent more likely to die earlier of may different causes.  Regular exercise wasn't enough to undo the damage."

Apparently only 90 seconds of sitting, "important cellular responses that sensitize cells to insulin begin to switch off, so you don't process glucose as easily; after 30 minutes in a chair, your triglycerides start to climb. BUT, when you stand up, your back and leg muscles engage, your metabolic rate increases; your body processes cholesterol more efficiently".  Some adjusted to a standing or treadmill desk and have seen noticeable weight loss.

Our take, not sure about the desk idea, kudos though.. We're thinking if we are mindful and cognizant of moving as often as we can, and since you're a regular, fired-up SkinnyLegger anyway, don't you get ants in your pants if you sit too long? We think we're in good shape (and you are!) but good to know!  

  Five thoughts of why

Tired, but not in a relaxed, sleepy, dreamy, massage kind of way? Thinking it's SAD (seasonal affected disorder, ie. no SUN?!) or the time change? It's possible that it just may be one of the below.

. Full Moon. Huh? Current Biology explains that a full moon messes with sleep, "it could take five minutes longer to doze off, and you lose half an hour of zzz's from waking up throughout the night"

.More Vitamin D. Low means lacking energy. It said it "could even be a dull pain in your muscles" (so much for noticing that right curtsy gals?) Although a doc may push a supplement, get outside and slurp it in, when we ever see the sun!

.Sinusitus. Apparently chronic sinusitis affects about 12 percent of adults (or almost 30 million people). Can you say dry indoor heat for 9 months of the year? Your sinuses become inflamed and swollen, causing mucus to build up.  You end up with trouble sleeping - fatigued, congested, pained around the eyes, cheeks and nose. Try a natural neti pot or Hydrasense to feel closer to the ocean and breath easier and sleep better.

.Gluten. Are you kidding me? That word again? Yep, intolerance triggers an immune response in your small intestine, producing inflammation that prevents the absorption of nutrients and leaves you malnourished and with an upset stomach. So, no fuel to get through the day.  Give eliminating it a try and see how you feel. Cupcake anyone?

. Depression. Fatigue and depression are intertwined. Low levels of serotonin, norepinephrine and dopamine in the brain affect our energy level. Luckily, you can tick this off the list, exercise and dancing are a super boost to those hormones and cure for depression!   

 Yes, I get that Christy Turlington was born with it, but still, she kept it... And yes I get that Madonna's got the bucks but I truly believe she works for it, you can't get that nice muscle from cash alone.

They look great, and so does Sandra Bullock in hot shorts in Gravity btw. Oh, and another btw, my point really, you'll see a pic of one of OUR 50ish gals on our instagram, with a rockin' bod like them above, the sweetest arms that could kick some serious younger butt!! Woot woot!

Regardless of your age, get the body now and keep it to have someone put your pic in a newsletter when you're 50!

www.skinnylegs.ca