1 15 oz can of pumpkin
1 ripe bananas
2 tsp cinnamon
1 scoop of vanilla whey protein powder
Whipped Cream Frosting
1 can full fat coconut milk (refrigerated)
1 tsp vanilla
Preheat oven to 350.
In a food processor, combine all the ingredients and blend until smooth.
Spoon the mixture into lined or silicone muffin pans.
Bake for 20-25 minutes.
Let these cool completely before removing from the muffin liners. Since they are soft like pumpkin pie, then place in the fridge so they can harden a little.
To make the whip topping, place coconut milk, vanilla, and maple syrup in a mixing bowl. Use your mixer and mix on medium to medium high until it becomes a “whip” like texture. Place on top of the pumpkin bites and sprinkle a little cinnamon on the top for extra enjoyment!
Do you ever get stuck in a place that you just can’t seem to get out of?
You wake up just not feeling yourself,
you use your “go to” happy tricks and they are just not getting you out of your funk …
Its ok to not always be OK
You go on Facebook it is a “false reality” people only put what they want you to see not the whole truth. Which can lead us to feel even worse. ( I challenge you to limit your Facebook time and keep it very focused).
I listened to a really good podcast this past week and guest was Dr. Brooke Kalanick. She was talking about how in today’s society we as people (especially women) don’t allow ourselves to say we are “having a bad day” or feeling “over whelmed or stressed”. We down play it by saying “I should be thankful for what i have”, or “Some people have 4 kids I should be fine with 2″ and so on and so fourth. The more we down play our emotions the more they “eat” away at us literally and figuratively.
So It is ok to say we are feeling “off” or overwhelmed we are human but also have tools and tricks to get you out of your rut and feeling like yourself again.
Here are 4 things I do that have really helped me out of “noise” in my head:
3. reading my goals or inspirational quotes or sayings
I also have learned that allowing myself to be ok with having 1 morning or being ok with not always be 100% 100% of the time I am able to move on much quicker and get myself back on track.
So Fit Ones what tactics do you use when you are feeling down?
Post in the comments below…
We have so many wonderful things in this world to be thankful for, sometimes we forget about how much the little things in life can bring so much gratitude and happiness.
We have all heard the phrase “Stop and Smell the Roses” sometimes that is exactly what we need to do. We have so much to be grateful for right in front of our eyes.
For Instance conversations with friends in our workout classes, school, work etc …
Hugs from loved ones
Laughing with the people you love
Doing the right thing
Here is a great article I recently read that goes into detail explaining how much we truly have to be thankful for!
We don’t even have to leave our front door to get it.
Happy Friday Fit Ones!
It is tomato season there is an overwhelming amount of tomatoes we have. So what better way to use them and help filter their production.
10 Roma tomatoes (diced)
1/2 cup chopped yellow pepper
1/2 cup fresh basil, chopped
1/3 cup freshly grated parmesan cheese (optional)
2 cloves fresh garlic
2 tablespoons balsamic vinegar
1 1/2 tablespoon olive oil
1 Tbsp of Pesto
2 tsp of lemon juice
1 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
2 Tbsp fresh oregano, chopped
In a large mixing bowl, combine tomatoes *(diced), and yellow pepper.
Pour Olive Oil, pesto, lemon juice, and Balsamic over the top and mix ingredients together.
Top with basil, oregano, salt, garlic and mix well with hands until thoroughly combined.
Last add the parmesan cheese and mix one last time until combined.
Serve over cucumber slices, sweet potato rounds, or zucchini slices.
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I have been on the lookout for a new workout tote to carry with me to a business meeting, drinks with friends, and of course the gym … Can there be such an item?
Yes there can .. I like to use the phrase from work to workout bag. Here are five gym bags that keep you feeling stylish yet prepared all in one.
Top 5 Gym Bag Must Haves ….
The Lululemon Two Times a Yogi Bag -
It has amazing colors and the bag is the perfect size to take to a lunch meeting, or to hold your yoga mat for next yoga class. This bag can help cart our clothes and laptop, plus an external strap to secure our mats. The Perfect bag for every occasion.
The Athleta Spring Tote -
This is a fun design made from polyester and nylon which is great for cleaning. It is also water-resistant and has two compartments separating your dirty clothes from your clean. This bag is the perfect tote to go to lunch with friends and then hit the gym for a workout.
The Puma Crossover Tote -
I love bags that I can throw over my shoulder and run errands but I can have all of my gym bag essentials that I need to take me to my next workout. They have great colors and fantastic fabric. It has fun innovative zip compartments on the inside and out, top webbing handles, and adjustable shoulder straps; perfect for every occasion.
The Stella Mccartney Adidas Yoga Bag -
I am a huge lover of Stella! She has such great styles and colors. I love “ballet pink” and so I was in love the minute I saw this bag. Not only can I be a fashionista, I can be prepared for my next workout too!
The Under Armour “Gotta Have It Tote”
People are loving the under armour brand right now, so it was great knowing they have a quality tote for both workout and play! I am loving the colors and the fabric of this transitional tote now you can have the best of both worlds!
Now you have all the tools you need to keep your style and still maintain your workouts!
This is the perfect way to any man and woman’s heart. It is hard to find recipe that appeal both to men and women but here is one that will please both sides!
4 pre-baked sweet potatoes
1 1/2 lbs of grass-fed beef, bison, ground turkey
1/2 onion, diced
1/2 green pepper, diced
1/2 red pepper, diced
2 cloves of garlic, minced
1 14 oz can of diced tomatoes with green chiles
1 tsp cumin
2 T coconut oil
1 tbs tomato paste
1 tsp cinnamon
1/2 tsp of cloves
2 Tbs honey
Saute coconut oil, onions, red and green pepper, and garlic, together in a skillet until onions are tender
Add and brown the ground beef in the same skillet
Next add the spices, honey, to the skillet.
Pour in the can of diced tomatoes with liquids and the tomato paste
Simmer on low for 15 – 20 minutes until sauce is thick
Cut sweet potatoes in half and scoop out a portion to form a little bowl and fill with sloppy joe mix.
*Top with cilantro
This past weekend, our gym CPMFITness had a “combine” event or test of skills if you may. We had all walks of life, and many different levels of athletes all performing tasks to test their skills. My eyes were glued to the individuals, as each of them persevered, challenged themselves, and pushed themselves past limits they didn’t think were possible.
My point to all of this is they are not only inspiring individuals with a ”No Excuse” mentality… They acted as champions!
There was a group of inspiring encouraging empowering people who have put hours into the gym, pushed through pain, and didn’t let their excuses get in the way of their championship mind-set and boy did it show!
It was so astounding to see these athletes moved so gracefully and efficiently on these tough movements’. This of course was very inspiring to watch, and made me and everyone around want to push harder, and strive to do my best.
It will not always be our day, we may not always win, but the hard-work, dedication, and willingness to compete to the finish no matter what the outcome represents a TRUE champion.
So Fit Ones what kind of athlete are you going to represent? Are you going to give up sulk, make excuses for why things are not going your way?
Are you going work hard day in and day out, and when some days are just not yours finish what you started, get better from it and put a smile on your face because you did what you came to do!
We all get a high on life kind of feeling after a workout, but why? I always use an expression when I teach and we are holding difficult poses or movements “Bring a smile to your face it makes everything better”.
It is such a simple statement but resonates a lot of truth. Here are some great examples that explain why working out can really make you live a happy healthier life!
#1 1. It releases happy signals to your brain.
Dopamine, a chemical that plays a role in happiness, is a neurotransmitter in the brain that’s necessary for feelings of pleasure and happiness.
The best way to increase your brain’s dopamine production is exercise. So run, lift, jump, play and you will become a happier person.
#2 It’s a stress reliever
Not only will working out alleviate stress in your life, it helps you sweat out the days worries, anxieties, and tension. Sweating out the emotional baggage, with exercise will definitely turn that frown upside down.
Also, when you exercise, you’re actually putting yourself through a low-level form of stress by raising your heart rate and triggering a burst of hormonal changes. When you subject yourself to the stress of exercise, your body will eventually get better at handling the rest of life’s stressors.
3. It reduces anxiety.
If you suffer from anxiety, exercise may be just the cure.
Exercise has been known to show that those who suffer from anxiety, have an immediate mood boost from exercise which leads to long-term relief, similar to the effects from meditation and talk therapy.
So next time you’re feeling anxious, try a hard workout — you’ll feel happier for days on end and sleep much better too.
4. It boosts your confidence.
When you don’t feel good about your body or how you look, it’s easy to become down on yourself and depressed due to low self-esteem. And that can have a negative effect on all areas of your life including your relationships, your career, and your goals and motivation.
But when you start to see the results you are looking for from exercise, you will become a much more positive person to your self. You will now enjoy the way you look and feel empowered.
This will just pour over into other aspects of your life; You will have confidence, have more fun, and even your walk will gain a little swagger. Which will bring a smile to others faces as well as yours. There’s nothing like a boost in confidence to increase overall happiness.
The next time you are feeling down in the dumps, don’t be a couch potato get up and get out for some fun physical activity. You will be a much happier healthier person if you do!
I am so excited we are entering pumpkin season! I absolutely love pumpkin and everything pumpkin has to offer! I also like that it only comes around this time a year, I think the exclusivity makes me want it even more.
Here is a great easy recipe that is perfect for an afternoon snack or after dinner treat. I hope you enjoy this as much as I did!
1 cup pumpkin puree
1/3 cup coconut butter
1/4 cup coconut oil, melted
1 tsp pure vanilla extract
4 tablespoons of maple syrup (grade B)
1/2 teaspoon cinnamon
1/4 teaspoon ground pumpkin spice
1/8 teaspoon ground cloves
1/8 teaspoon salt
Place coconut butter in a small bowl and microwave until soft.
Line a 8×8 pan with parchment paper.
Then place pumpkin, coconut oil, vanilla, maple syrup. Then top with spices.
Blend till smooth and creamy.
Pour the mixture into the prepared pan. Place the pan in the refrigerator for about an hour or until firm to touch.
Remove and slice into your desired slices.
For leftovers, store in refrigerator for 5-6 days.
Nutrition is such a key ingredient to the our overall health and wellness. There are so many wonderful foods that can have a huge impact on how we look, feel, and perform on a daily basis.
Here are a list of super foods that really help to keep that heart pumping efficiently.
Salmon is rich in omega 3 fatty acids which studies show to help lower the risk of heart disease and arrhythmia.
#2 The Berry Family:
Blueberries, strawberries, and blackberries are delicious but also have shown to have a 32.5% chance of lowering your risk of a heart attack by lowering your blood pressure.
#3 Dark Chocolate:
Yes chocolate lovers .. studies show that dark cacao 70% and above (with no soy lecithin and additives) can help reduce the risk of massive heart attacks and strokes. Dark chocolate contains flavonoids called polyphenols, which may help blood pressure, clotting, and inflammation. Now you can feel great while indulging in this delightful treat!
Tomatoes like sweet potatoes are high in potassium. Tomatoes contain “Lycopene” a carotenoid that may help get rid of “bad” cholesterol, keep blood vessels open, and lower heart attack risk. Tomatoes are also low in calories and sugar, which keeps on track with a healthy diet.
#5 Broccoli, Spinach, and Kale
Truth be told that “mother does know best” especially when it comes to making you eat your veggies. Green vegetables may give an extra boost to your heart along with many other wonderful benefits. These are high in carotenoids, which act as antioxidants and free your body of potentially harmful compounds. They’re also high in fiber and contain tons of vitamins and minerals. Kale also has some omega-3 fatty acids which like salmon reduce the risk of heart disease.
Now you have a well-balanced diet and know what “go to” foods to eat to help the heart.