4 Weeks to fit - Try something new for Week 2

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PHOENIX - We've come to second week of our four-week fitness challenge, and fitness pro Tiffani Bachus says it's time to try something news, both in terms of diet and exercise.

On the food front, Bachus suggested incorporating chia seeds and and flax seeds into your diet. Check out her recipes below.

On the exercise side, anything you haven't done before is fair game, be it yoga, Zumba, boxing, CrossFit or hiking. The goal is to get you out of your comfort zone and shake things up.

Bachus demonstrated two of her favorites exercises for 3TV's Scott Pasmore. The first was dancing. She said she love Zumba because you use your whole body.

For those who like boot-camp style workouts, she suggest squat-jumps to get your heart rate up.

Follow Bachus' “4 Weeks to Fit” plan on Twitter at www.twitter.com/tiffbachusfit (#FebruaryChallenge) and/or on Facebook -- www.facebook.com/tiffani.bachus.

Refreshing Chia Fresca

4 oz. lime juice
4 oz. pomegranate juice
1 Tbsp. chia seeds
9 cups of water

Pour lime juice and pomegranate juice into the water.

Add chia seeds and stir or shake vigorously until the seeds are evenly dispersed.  Shake or stir again after a few minutes to prevent the seeds clumping together.

Shake or stir again before serving.

Banana Chia Jam
Ready in 25 minutes ~ Serves 4

1 Tbsp. chia seeds
2 oz water
1 tsp. honey
1/2 tsp. cinnamon
1 medium banana

Make the chia gel by combining chia seeds with 2 ounces of water in a bowl.  Whisk vigorously for 30 sec and set aside for 20 minutes until a gel is formed. 

Mash the banana with a fork. 

Add in honey and cinnamon and mix together. 

Combine gel chia seeds with the banana, cinnamon and honey.

Nut Butter Protein Balls
Ready in 5 minutes ~ Serves 10

1/3 c creamy almond or peanut butter
¼ c honey
3 Tbsp ground flax seed
1 scoop chocolate whey protein powder
3 Tbsp chocolate chips

Mix together all ingredients. Should be the consistency of play dough. Roll into 10 small balls. Place in fridge to firm up.

Yogurt Fruit Muesli
Serves 2

1/2 cup rolled oats
1 cup nonfat berry Geek yogurt
1 Tbsp. ground flax seeds
1 Tbsp. crushed almonds
1 Tbsp. agave nectar
1 cup berries

Stir oats into yogurt. Mix in ground flax seeds and crushed almonds.  Refrigerate overnight.  Next day layer berries with yogurt muesli topped with agave nectar.