COOKIE CRUNCH – Calorie Free

Are you still feeling those holiday cookies lingering around your middle?

Oh, the sweet goodness of a cookie is so tasty in the moment. Days later you may wonder, “What was I thinking?!” You probably weren’t! But not to worry… That moment on the lips is NOT forever on your hips and waistline.

A quick Total Gym circuit will get your heart pumping and your muscles moving to burn off those extra holiday calories!


Let’s face it, if you have a sweet tooth for cookies, or any other sugary treat, chances are it’s just a matter of time when you have a craving.

I have two great solutions for a post cookie addiction that will have your mouth watering and ABSolutely get your body burning!

1. Cookie Swap (Recipe for a Healthy Cookie Alternative)
2. Calorie-free Cookie Crunch Circuit


Ok friends, before we get into a ‘calorie free- cookie crunch workout’, I have to share one of my favorite cookie recipes that you can savor with delight and not feel an ounce of guilt!

The next time you have an “I want a cookie” moment, try this healthy, super tasty recipe that requires only 3 ingredients and bakes in minutes. They’re so healthy you could have them for a post-workout snack! (Ok… maybe pre-workout so you have energy to burn!)

Get out your cookie sheet and bake up a heavenly, and healthy, treat!


• 1/2 cup creamy almond butter (or preferred nut butter)
• 1/8 cup pure maple syrup (add more for a sweeter taste)
• 1 1/2 cups almond meal


1. Preheat oven to 350°F.
2. Combine the almond butter and maple syrup in a bowl and mix until creamy.
3. Slowly add the almond meal until it solidifies into a dough ball.
4. Roll into 1-inch cookie balls and place on a lightly greased baking sheet. (Parchment paper works too)
5. Bake for 6 minutes, then press the dough down with a fork.
6. Bake an additional 4-5 minutes or until the bottoms are golden brown.
7. Cool before serving.
8. Enjoy the goodness, you cookie monsters!

WORKOUT || COOKIE CRUNCH (calorie-free)

You can have your cookies and work it off too!

Think of this workout as a cookie swap. Make a deal with yourself that if you want a cookie, choose a healthier alternative. Also, in exchange for your treat, perform ‘1 complete set of the Cookie Crunch Circuit’. But keep in mind, for every cookie (or treat) you devour you’re committing yourself to more circuit sets.

Get focused on burning off those lingering cookie calories from your middle while developing your core strength.

Set Up:

AbCrunch accessory / incline will vary based on your strength level


Perform the following exercises in a circuit with little to no rest between exercises.

• 10 reps / exercise
• 2-3 sets

1. Knee Tucks
2. Side Knee Tucks R/L
3. Straight Leg Pikes
4. Back Extensions
5. Incline Straight Leg Lowers

Be sure to check out the video to see a demonstration of how these exercises are performed with the AbCrunch Accessory on your Total Gym.

Crunch it Away!


Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

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