Treadmill Workout & Detox Friendly Gluten Free Muffins

19 May

Life has dramatically changed for me since high school.

And everything that I once thought I would be and do…Didn’t really happen.

I wanted to be a marine biologist and swim with the dolphins and wear a wet suit.

That didn’t happen.

I can’t jump in the water without plugging my nose, and wet suits really don’t flatter me.

I used to be a bad driver.

This is true. Too true. I have crashed every car that I have owned…all stupidity. One time I ran into my parents house..No Joke.

I was 15.

My music was loud.

That’s all you need to know.

Now, I am much better, all though I have to convince others, I drive safely because I have a Baby Boo, and I am a Mama and a Wifey.

Way more important than blasting ‘Hot In Herr’ with the windows rolled down pretending that your ‘sick wit it.’

Also something I thought would never change..

I couldn’t exercise for the life of me.

I would go to the for 5 minutes…get a little weights…bend and stretch by hot boys..And then go home.

Now..I still bend and stretch by hot boys..kidding kidding

But I can definitely run longer, work harder, and not quit! And if there is one thing I have learned, it’s that you have to do what keeps you motivated when working out…stick to the stuff you love, and run from the stuff you hate.


If you HATE gyms and they just drive the crap crazy-ness out of you..don’t do them. If you love to be outside, dance, run in fresh air, and play sports..Do that. Stick with what keeps you motivated.

As for me, I really love being outside, and dance, and aerobics, and zumba, and I can pretty much handle gyms. But you won’t catch me doing HOT yoga, or yoga period. It has never been a favorite. It bores me..and I need fast pace! And since my Hubby is a hard working student, I am only allowed a certain time period to exercise, and I most often will go to the gym. But after a while the routine can get pretty boring. Running on a treadmill for 30minutes…


Spicing that treadmill workout up…

Priceless..I mean..Not boring…

OK, so IF your a runner, and can handle a treadmill, you can try this little workout out. I have been doing it lately, and it’s kept me focused and determined longer, all the while going by faster!

(*Consult with your Doctor before starting any exercise program*)

No Snoozin’ on the Movin’ Β Treadmill Workout

-5 minute warm up (This can be whatever type of warmup you prefer. I usually just walk)

-4 minutes light jog (this is a slow jog pace, just light and brisk)

-3 minutes run (I adjust my MPH 1 up each this would be at 6 for me, but do at your own level)

-2 minutes sprint (your working harder! Again, I adjusted up 1 MPH, so I was at 7)

-1 minute faster sprint (Run your heart out! I was at 8)

30 seconds fastest you can run sprint ( I was at 9)

-1 minute slower sprint (I went back down to 8)

-2 minutes sprint (I was at 7)

-3 minute run

-4 minute light jog

-5 minute cool down

Total Time: 30 minutes and 30 seconds πŸ™‚

You can adjust you speed to whatever preference you feel, and each week or each time, increase your speed more an more.

I never thought in a million years I would last on a treadmill for 30 minutes.

It’s amazing how far you can go when you push your self..Hopefully soon I can conquer 45 minutes.

It’s not like I couldn’t, I would just much rather be doing some sort of other exercise :)..stubborn much?

You know what else I never thought I would be doing…

I never thought the words Vegan, Sugar Free, Dairy Free, Gluten Free, and Detox Friendly would ever be in my vocabulary.

I don’t even think I knew what Vegan meant..

But I am SO glad I do know, because without them…

I probably would FAIL at this Detox.

Chocolate Raspberry Banana Muffins

*Sugar Free, Dairy Free, Vegan, Gluten Free, Detox Friendly*

Adapted from: Coco-A-Nana Bread


1/2 cup cocoa powder

1 1/2 cups GF baking flour

1/2 cup ground Almond Meal

1/4 tsp salt

1 tsp. Xanthan Gum

2 tsp. Baking Powder

4 ripe bananas

10 pitted dates

3/4 cup rice milk

2 TB water

2 tsp. Vanilla

1/4 cup finely shredded unsweetened coconut


1. For my GLuten Free flours I did a combo of 1 cup Brown Rice FLour and 1 cup Garbanzo Bean FLour.Β 

Then from that I used 1 1/2 cups.

2. Combine all dry ingredients into a bowl and stir together. Set aside.

3. In a food processor or blender combine bananas, dates, milk, water, and vanilla. Puree until creamy and smooth.

4. Pour wet into dry and carefully fold ingredients. Do not over-mix batter. Then gently fold in coconut and raspberries.

5. Pour into prepared (greased) desired pan, (I used a large muffin pan) and scoop batter into pan. Top with a little shredded coconut.

6. Bake in preheated 350 degree oven for about 35 minutes (give or take)

These saved my life.

They were moist, just the right amount of sweetness and enough chocolatey flavor to feel I was sinning πŸ™‚

I guess this goes with out saying,

“Never say Never.”

32 Responses to “Treadmill Workout & Detox Friendly Gluten Free Muffins”

  1. Jenn @ Peas and Crayons May 19, 2011 at 3:08 pm #

    Never say never is right! ❀ They look awesome girl! I'm a horrible driver still… I pray that changes when I have kids b/c they will grow up in fear of cars if it doesnt! haha! Also – totally still plug my nose when I jump in the pool =) allllways! Imagine having to plug you nose while jumping off a pier with an entire squadron of navy, marine, and coast guard guys+girls. So embarrassing =) still did it though!<3 haha

    luff yewwww!

    • ThE DiVa DiSh May 20, 2011 at 9:28 pm #

      We are so alike! I would be right there with you plugging my nose!!

  2. sheila @ Elements May 19, 2011 at 3:46 pm #

    Yummy! Your muffins look so good! Isn’t it great when we can eat something that looks and tastes sinful but it’s actually not! πŸ™‚

    By the way, I can’t jump in the water either without holdin’ my nose. πŸ™‚ I seriously never figured out how people keep the water from going in their nose. I do enjoy hangin’ out at the pool during the summer, and I love swimming!

    Dancing is my favorite kind of exercise because I don’t think of it as exercise…just fun!

    I usually just do my workout routine at home. I have access to a treadmill and stationary bike, but I really find it boring. Maybe I need to just bring my MP3 player and headphones with me next time. That would probably help. πŸ™‚

    • ThE DiVa DiSh May 20, 2011 at 9:29 pm #

      I love dancing! That is so awesome that you have all those things at home. I would love that because sometimes I can’t leave the house!

  3. pawsitivelife May 19, 2011 at 4:36 pm #

    My bf still thinks Im a terrible driver, but who has 5 speeding tickets and who has none? HA! Just because I have road rage and cannot park…jeez!
    Love the chocolate treats, I used to say Im never having vegan chocolate anything…but blogs are changing my mind

    • ThE DiVa DiSh May 20, 2011 at 9:30 pm #

      haha thats how boys are!
      and some of my fav desserts involve the words vegan and chocolate πŸ™‚

  4. mindrunningwild May 19, 2011 at 4:49 pm #

    you have such wonderfully written posts. Seriously. and I love reading about Baby Boo πŸ™‚
    I still don’t drive and I’m 20. I’m so scared I’ll crash. I’m going abroad next year anyhow so I won’t be driving – yay public transport!
    those muffins look so tasty. I love things that taste good but are still healthy.

    • ThE DiVa DiSh May 20, 2011 at 9:30 pm #

      Driving can be scary, but your in control πŸ™‚
      Eating tasty healthy food is the best!

  5. Heidi @ Food Doodles May 19, 2011 at 4:54 pm #

    Awesome recipe πŸ˜€
    I am definitely a hate the gym person. I love getting my exercise outside or at least at home.
    Love the car story, haha. My hubby has had a ton of tickets and even lost his license. I’ve never had a ticket or gotten into an accident and he makes fun of my driving, lol!

    • ThE DiVa DiSh May 20, 2011 at 9:31 pm #

      hhaa alot of girls are saying the same thing..boys boys boys..

  6. Lindsay@LivingLindsay May 19, 2011 at 7:07 pm #

    Please come to my house and bake for me!!! πŸ™‚ I figure if I balance it out by eating half cupcakes/half of these glorious muffins, I’ll be fine. They look so good! So perfect – esp with the raspberries. Mmmm

  7. Callie {Rawxy} May 19, 2011 at 7:11 pm #

    Love, love, love this! I’ve always said ‘find what works for you and stick with it!’ So many different types of exercise – I mean, we all aren’t meant to be runners, tennis players, cross fitters, etc.. If you hate one, try the next. I’ve talked with so many people who think because they dislike running that something is wrong with them – they are out of shape, they are weak minded, etc, etc, etc… And I’m like ‘No way, yo!’ You just don’t like it and that’s cool – Although, I have seen many people (like yourself) who stick with something and eventually start seeing the light at the end of the tunnel πŸ™‚

    • ThE DiVa DiSh May 20, 2011 at 9:31 pm #

      you are so right!! P.S..I am in love with all our recipes πŸ™‚

  8. pumpedforpumpkin May 19, 2011 at 7:15 pm #

    awesome recipe it looks delicious! Great workout I’ll have to write that one down and give it try (except walking or using the elliptical)

    • ThE DiVa DiSh May 20, 2011 at 9:32 pm #

      OH yea on the elliptical would be awesome too!!

  9. Jenny May 19, 2011 at 7:44 pm #

    You are a baking diva I love it. I said I would never lift heavy, I’m picking up the weights. I would never learn how to cook, I think I’m getting by πŸ˜‰ And that I would never replace my cereal for oats. πŸ˜€

  10. Tiff May 19, 2011 at 8:14 pm #

    Sounds like a pretty darn good workout. Good for you! I have to play with treadmill settings too. I helps (but doesn’t solve) the boredom.

  11. Laura @ Sprint 2 the Table May 19, 2011 at 8:19 pm #

    Impressive intervals! I am totally trying this one.

    Love the muffins. Do you think the recipe would work if halved? I only have 2 ripe bananas right now. πŸ™‚

    • ThE DiVa DiSh May 20, 2011 at 9:33 pm #

      Im sure it would, maybe add another fruit puree of somesort like pumpkin or something though..

  12. Alaina Rose @ Sweetness of Life May 20, 2011 at 12:38 am #

    Those muffins! A-M-A-Z-I-N-G! Yay:-) Thank you for sharing. I wanna make those now!

  13. Jessica @ Dishin' About Nutrition May 20, 2011 at 8:56 pm #

    haha that is hilarious about you running into your house! Don’t worry, I won’t tell…I love running but I really only love running outdoors. If I have to run on the treadmill I definitely do intervals. That way the time goes by quickly, you get a better workout and it’s actually kind of fun, like playing a game with yourself!

    • ThE DiVa DiSh May 20, 2011 at 9:34 pm #

      haha exactly…just think of it as a game πŸ™‚ The things we tell our selves to not give up πŸ™‚

  14. kate May 20, 2011 at 9:46 pm #

    Yay for a vegan treat im so making these asap!! Love the workout im looking to spice up my treadmill routine so ill have to give this a try!

  15. Kristen @ The Red Velvet Life May 21, 2011 at 9:31 pm #

    Ooh these little muffins look delicious, Ari!! I’m lovin’ the vegan detox theme!

  16. vegan aphrodite May 22, 2011 at 9:35 am #

    thanks for shaing you treadmill routine Ari! I actually enjoy running on the treadmill, but I always need new routines to try out so it doesnt end up boring!
    And the muffins looks yummi! I love that they are only sweetned with dates and bananas. You are doing a great job with cleaning your body πŸ™‚

  17. Leanne @ Healthful Pursuit May 22, 2011 at 7:35 pm #

    Yum, these muffins look delicious! Looking back at where I was at 15, I had so many goals, none of which I’m even interested in now. Amazing how things change. I was the girl with her windows rolled down and music blaring too! haha I still do it on occasion.

  18. Jenny @ Fitness Health and Food May 23, 2011 at 3:26 am #

    I LOVE fun running workouts, this looks great! πŸ™‚ Now that I have my Garmin I can do this outside, yey! πŸ™‚

    those muffins look soo good. I love that you used the dates, mm mmm! πŸ™‚

    Hope you have a great start to your week! πŸ™‚

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