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TABATA WORKOUT || Series B

  • angelammoscarelli
  • January 29, 2020
Tags: fitness, hiit workout, hitt, tabata, tabata workout, workout

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Previous PostCHOCOLATE CHIA SEED PUDDING
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Welcome! I’m Angela.

Welcome! I’m Angela.
I am the health and wellness blogger and writer behind Guided Wellness. I am a happily married, busy working mom raising four amazing kids. I am passionate about living a balanced healthy lifestyle "as close as nature intended" and my desire is that you will be inspired to join me on the path to wellness.

Recent Posts

  • WHEATGRASS POWDER || Daily Green Drink
  • Citrus Beet Salad + Tangy Cumin Dressing
  • SNICKERS NICE CREAM BARS
  • IMMUNE-BOOSTING SOUP
  • HOMEMADE CHOCOLATE || 3-Ingredients

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  • I have a very important question...are you “team chewy” or “team crunchy” when we’re talking cookies? . . . Personally I don’t like to discriminate when it comes to homemade cookies but there’s something about a warm chewy cookie straight from the oven that gets me really excited 🙃 . . COOKIE BARS have something for both the CHEWY and the CRUNCHY cookie lovers and they are perfect for when you’re looking for a dump-and-go baking experience. . . . Just follow your favourite cookie recipe, then evenly spread the entire cookie batter into a 9x13 parchment lined baking pan (or an 8x8 pan if you like ‘em thick 🤭) then bake at 350 degrees for about 18-22 mins. . . Team Crunchy 👉 you’re gonna want to call dibs on the outside pieces especially those corners! . . Team Chewy 👉 go ahead and reach for those middle pieces and careful not to over bake. I like to pull my cookie bars out of the oven a minute or two early to guarantee that soft chewy centre! . . You’re not gonna want to miss this recipe for my CHOCOLATE CHIP OATMEAL COOKIE BARS so be sure to 👇 . . >>> CLICK the link in my BIO 🔝 and *SUBSCRIBE* to the Guided Wellness Community to get this recipe direct to your inbox! . . . Happy Baking! . . .
  • CITRUS BEET SALAD with a TANGY CUMIN DRESSING . . Looking for delicious ways to pack in more fresh fruits and veggies into your day? . . . Then you need to try this CITRUS BEET SALAD packed with RAW 🌱 nutrient dense beets, carrots and apples. Covered in a sweet and TANGY CUMIN DRESSING made with the juice of fresh oranges and lemons it’s seriously addictive! And as if this salad wasn’t healthy enough, its topped off with a generous sprinkling of raw pumpkin and sesame seeds 👉 further adding to this salads already serious CrUnCh factor. . . Consuming RAW whole fruits, vegetables, nuts and seeds allow the body to put its energy into cleansing and getting rid of harmful toxins. They will NOURISH the body on every level ~ physical, mental, emotional and even spiritual and you will no doubt notice an increase in energy! . . 👉 FULL RECIPE for this CITRUS BEET SALAD and TANGY CUMIN DRESSING available on the BLOG at www.guidedwellness.ca and don’t forget to *SUBSCRIBE* to the Guided Wellness Community to get recipes direct to your inbox! . . .
  • “SNICKERS” NICE CREAM BARS . . . Skip the coloured eggs this Easter and get to making these “health-ifed” ice cream bars that taste just like that classic candy bar 👉 ONLY these bars are refined sugar free and contain no artificial ingredients. They are made with whole foods you can feel good about eating and feeding to your family. . . . These SNICKERS NICE CREAM BARS are fun to make (not to mention the excess finger licking expected) which makes this the perfect activity to do with the KIDS 👧🏻🧒🏻👦🏻🧒🏻. . . . >> Be sure to CLICK the link in my BIO 🔝 and *SUBSCRIBE* to the Guided Wellness Community so I send you the STEP by STEP instructions on how to make these “SNICKERS” NICE CREAM BARS direct to your inbox 👌 . . .
  • PUMPKIN PIE SMOOTHIE . . I know we’re way past pumpkin season BUT I was rummaging around in my freezer cause #quarentinebordom and I found one of my pumpkin pie “smoothie freezer packs”. . . . I love a good freezer find like this one and actually this may be the perfect time to bring back pumpkin since many of us are limited to our pantry’s for inspiration. . . . To make a single serving 👉 simply blend a few pieces of sliced frozen banana (about 1/3 of a large banana), a few spoonfuls of pure pumpkin purée, 1/2 tsp of pure vanilla extract, a splash of pure maple syrup, about 1/3 cup coconut milk (or milk of choice) and a dash of my DIY Pumpkin Pie Spice blend (check out the recipe on a previous post) and☝️ pasture-raised raw egg yolk. YES, trust me on this it really adds to the creamy texture as well as provides added protein and other good stuff + you won’t even know it’s there...but if you’re a bit squeamish (or pregnant) of course you can omit. . . . Stay safe and be well ✌️ . . .
  • #tbt...The days when I ‘used to’ baking supplies for granted. . . Where’s all that FLOUR at? . . ...and who snatched up all them CHOCOLATE CHIPS??? 🤨 . . .
  • IMMUNE-BOOSTING SOUP . . This immune-boosting healing soup is filled with nutrient-dense herbs, spices, and veggies that are high in antimicrobial properties, healing broth, and immune-supporting vitamins and minerals, making it the perfect soup to enjoy during winter months to help your body fight against colds, flus and other viruses #corona . . . This should come as no surprise, but your body needs nutrient-dense foods to support its many complex functions, which also includes the immune system. . . . Nutrient-dense vegetables, fruits, grains, and traditional foods like broth have an abundance of vitamins and minerals that can help the immune system work properly and influence its response. . . . CLICK on the link in my BIO🔝for the full RECIPE including a list of IMMUNE-BOOSTING foods and their beneficial properties. . . . Be sure to *SUBSCRIBE* to the Guided Wellness Community to be the first to receive RECIPES like this one direct to your inbox 👌 . . Stay safe and well 😊 . .
  • Now that we’re all prisoners in our own homes #corona why not work on creating healthy daily habits. During times like these we need to mindful of our mind and body. . . A GREEN DRINK A DAY is a great place to start ☘️. I usually switch up my green drinks between #spirulina #chlorella or #wheatgrass powder mixed with water. . . . What are the ingredients in my WHEATGRASS powder? 👉 Just plain old WHEATGRASS 😯 I could buy a green drink powder that is packed with other greens and...fillers and...sweeteners and...artificial flavours and colours...but I like to keep things simple. . . When do I drink my green drink? 👉 In the morning during my workout 🏋️‍♀️ I prefer to workout before breakfast #fastedworkout and I find my green drink gives me a small ‘pick me up’ and...there’s the added bonus of being able to ✔️ check this off my healthy habit list first thing in the am! . . What does WHEATGRASS taste like? 👉 Well...to be honest...it tastes pretty much like grass. Toasted grass 🤷🏻‍♀️. I mean sometimes healthy really does taste like ‘healthy’ and I’m ok with that. I feel good drinking this as I know it’s good for me! I’m fuelling my body with #vitamins , #minerals , #antioxidants , #aminoacids #chlorophyll and more... . . . ✅ Guided Wellness Tip: If you’re new to green drinks (or find them hard to stomach), my #guidedwellnesstip would be to start small 👉 Try adding 1 tsp of wheatgrass powder (or other green drink powder) to 500mL of water. Then slowly increase to 1.5 tsp, then 2 tsp until you reach your desired serving. Or if you really want to mask the flavour, try adding your green drink powder into a fruit smoothie! . . . Stay happy and healthy everyone. Continue to eat healthy food, move your body everyday and try to stay positive, this too will pass 😊 . . .
  • MUFFIN PREP...Yes it’s a thing...it involves Making, Many, Marvellous, Muffins...individually wrapping them and storing them in freezer ready to be added to school lunches, enjoyed as an afternoon snack or serve in case of unexpected company...whatever your hearts desire 😉 . . If you follow me regularly, you know that I’m all about making extra-large batches of almost everything. No exceptions when it comes to BaKiNg ! . . In roughly the same time it takes for me to prepare and bake 12 muffins I can just as easily double the recipe and bake 2️⃣4️⃣ MUFFINS instead. . . Being more efficient in the kitchen = spending a few extra minutes upfront having to prepare and bake a double batch which will last us a few weeks instead of a few days 👌 . . Making homemade treats from scratch allows me to control the ingredients and the level of sweetness. Pre-made, pre-packaged foods are convenient. Let’s face it...it’s much easier to open a box of cookies then to BAKE up a batch from scratch. BUT I’m sure we can all agree that homemade baked goods are 💯x better! . . . So I encourage you to start making more treats from scratch and spend less time in the kitchen by doubling up your recipes. Taking an extra step to individually wrap your homemade goodies and store them in the freezer not only guarantees they’ll stay fresh but it means you’ll have your very own freezer stash of pre-made, pre-packaged treats made from scratch 👍 . . Having homemade treats like these BANANA OAT CHOCOLATE CHIP MUFFINS 👆 already wrapped and ready to be tossed into the kids lunch bags is effortless. The same is true for homemade granola bars, cookies or any other homemade treat. If it’s going to be part of packed lunches or a great grab-and-go snack, then you bet I’m...▪️making an extra-large batch▪️wrapping each individually▪️loading them up into a reusable freezer bag or air tight container and▪️ storing them in the freezer for later! . . CLICK the link in my BIO 🔝 and *SUBSCRIBE* to the Guided Wellness Community to be the first to receive the recipe for these BANANA OAT CHOCOLATE CHIP MUFFINS direct to your inbox 👌 . . Happy baking! . .
  • Feeding my kids something delicious and healthy after a long day at school is important to me. Just a reminder that SNACK TIME doesn’t have to be complicated or elaborate 👇 . . Snacks in our house usually involves: . 🍎 🍉 FRUIT 🍌🍓 . . ...PAIRED with a healthy homemade treat. Clean eating treats made with healthy fats and/or healthy protein that are naturally sweetened and easy to prepare some examples include... . . ▪️ ENERGY BALLS like the ones shown above RECIPE in my IG stories (dates + cacao + rolled oats + peanut butter) . . ▪️ 3-INGREDIENT COOKIES (made with mashed bananas + rolled oats + mix-ins of choice, we like dried cranberries or dark chocolate chips) . . ▪️RICE CAKES jazzed up with a variety of toppings (nut butter + blueberries or raw honey + walnuts) . . ▪️ YOGURT BAR perfect with fresh fruit (choose plain natural yogurt and set up a variety of toppings like nuts, dried fruit, seeds, oats...whatever your heart desires) . . Majority of kids crave the sweet stuff (so do adults let’s be honest 🤫) but integrating healthy sugars and healthy fats from WHOLE foods is so important for the health of our children. . . ❓Did you know that within 20 minutes of consuming refined sugar 👉 the ability of our white blood cells to be able to eat up GERMS is significantly reduced for up to 5 hours ❓ . . It’s no wonder why after a birthday party filled with cake, frosting, candy, juice and soda that our little ones may come down with a fever, cough or cold the very next day! . . Remember that refined sugar is everywhere and in almost everything (READ YOUR LABELS). Another reason why FRUIT ❤️ is such an easy choice when it comes to snacking! . . Let’s offer our kids nutrient dense food and be sure to explain our choices to them so that we can help foster good eating habits that will last them a lifetime 🙏 . . ✅ Guided Wellness Tip: Be sure to pair your FRUIT with healthy fats and/or healthy proteins to slow down how quickly the food is absorbed into the blood stream to avoid those spikes in blood sugar levels! . . Want to make these CACAO PEANUT BUTTER ENERGY BALLS 👉 CHECK OUT MY HIGHLIGHTS under “⚡️BALLS” for the RECIPE. . . Happy snacking 😉 . .
  • Making some homemade chocolate treats for the lovely Valentines in my life 🥰 . . Basically a healthified version of the popular chocolate “Turtles” only BETTER because my CHOCOLATE CARAMEL PECAN TREATS are made with naturally sweet and chewy dates for that “caramel” layer topped with crunchy roasted pecans and coated with homemade chocolate and a sprinkle of coarse sea salt for good measure 😉 . . These chocolate treats are so simple to make and naturally sweetened with no artificial ingredients, preservatives or refined sugars and as a BONUS you get all the benefits virgin coconut oil and raw cacao has to offer using my homemade chocolate recipe ~ so do me a favour 👉 SKIP the store bought stuff and MAKE these instead! . . To make 👉 simply start by making a batch and of homemade chocolate - LINK in my BIO @guidedwellnessbyangela melted coconut oil, cacao powder and pure maple syrup). Next flatten out some pitted dates and place them on a parchment lined baking sheet. Top each one with 2 or 3 pecans that have been lightly roasted. Coat each treat with homemade chocolate and add a sprinkle of sea salt then let them firm up in the freezer for at least 30min. In case you have leftovers (highly unlikely 🙄) you can keep them stored in the fridge or freezer. . . CLICK the link in my BIO 🔝 and LEARN how *easy* it is to make your own HOMEMADE CHOCOLATE using just 3 simple ingredients, even quicker then melting down the store bought stuff (not to mention much more affordable!) . . I love healthy treats made with whole foods I can feel good about eating and feeding my special Valentines. . . Enjoy! 😘 . . .
  • OVERNIGHT OATS || Meal Prep . . Want another great meal prep option for breakfast? #overnightoats . . . As the name suggests, you can make this the night before and store in the fridge overnight or you can make an extra-large batch and keep it in the fridge for days - making this the perfect breakfast option to include as part of your weekly #mealprep . . The chia seeds and rolled oats will absorb the liquid and you will have a delicious healthy breakfast ready to enjoy straight from the fridge or warm them up if your craving something warm and comforting 😉. . . Once you have the basic recipe down...the flavour combinations are endless 👌 . . To make the BASIC RECIPE 👉 simply add 1/2 cup rolled oats, 1 tbsp chia seeds, 3/4 cup milk of choice, 1 tsp pure maple syrup. I also like to add 1 tsp of ground flax seeds but that’s totally optional. Then mix together until well combined, cover and refrigerate overnight. . . Raspberry overnight oats are my kids 👧🏻👦🏻🧒🏻👦🏻 favourite. I just mix in 1/2 cup of frozen raspberries the night before or add fresh berries right before serving. My kids are pretty simple but I have a ton of amazing FLAVOUR COMBINATIONS up on the BLOG. . . http://guidedwellness.ca/overnight-oats . . CLICK the link in my BIO 🔝 and check out my favourite overnight oat RECIPES as well as TIPS on the best ways to MEAL PREP your OVERNIGHT OATS. . . Be sure to *SUBSCRIBE* to the Guided Wellness Community to be the first to receive RECIPES and more MEAL PREPPING ideas direct to your inbox 👌 . . .
  • CHOCOLATE CHIA SEED PUDDING . . Breakfast is not only the most important meal of the day but also the BEST meal of the day, if you ask me! Which is why it is so important to start your day off right by FUELING your body with something nutritious but also delicious- like this CHOCOLATE CHIA SEED PUDDING! . Yes, CHOCOLATE for breakfast! . CACAO is considered a ‘superfood’ due to the density of essential nutrients packed into this bean. It is full of antioxidants, essential fatty acids, fibre, vitamins and minerals. . . CHIA SEEDS are packed with protein, calcium, fibre, manganese, omega-3’s and more! . . So it only makes sense to start your morning with #cacao + #chiaseeds 😊 . . Made with only 4️⃣ simple ingredients; chia seeds + milk of choice + pure maple syrup + cacao powder. Simply stir together and refrigerate! . . CLICK the link in my BIO 🔝 for the full RECIPE and TIPS on the best ways to MEAL PREP this CHIA SEED PUDDING. . . Now let’s talk toppings...fresh fruit, nuts, seeds, shredded coconut...anything goes! My fav 👉sliced bananas + cacao nibs! . . http://guidedwellness.ca/chocolate-chia-seed-pudding . .

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