Vegan and Soy Free Pumpkin Bread and Muffins

I tried these pumpkin muffins and I was really happy with how they turned out. My three year old daughter loved them! My husband, brother and his girlfriend also really liked them! Hope you enjoy them also. They are quick and easy.

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Almost Everything You Might Want to Know About Push Ups

There are many different kinds of push ups, and we like to use them to switch things up during our workouts. Here I’m going to explain 11 different variations and the muscles groups that they work, so that you know exactly which version to use depending on what your goals are.

Standard push ups: hands directly below your shoulders, hands and elbows pointing out at about a 45-degree angle as you go down. Targets chest, triceps, shoulders, core. This is your baseline.

Wide push ups: hands placed to the outside of your shoulders, 6 inches or so to each side, but still in line with shoulders. Targets chest and shoulders more, triceps a bit less. Continue Reading →

CSAs Are Great + A Yummy Recipe

This year my family is part of a CSA (community-supported agriculture). I’ve always wanted to join one, but the timing has never seemed quite right. Then, finally, it was! It’s been so fun to get fresh fruits and veggies while supporting a local business and being forced to try new recipes in order to use them. I would recommend joining a CSA to everyone!

One of the greatest benefits of being part of a CSA is how it’s helped my daughter try some new foods. She’s always been a picky eater, with verystrong preferences based on texture. At one point in her life she would only eat crunchy food; she survived on freeze dried fruit, and green bean and beet chips dipped in hummus! Thankfully, we’ve moved beyond that, but we still have a hard time with new foods. There’s something about going to a farm, however, seeing where the veggies are grown, picking them out ourselves, and carting bagfuls of them back to our house, that makes them seems more appealing. I have found, too, that leaving them on the counter where she can see them (and reach them) is helpful. As we unload the bags, or as she walks by the veggies sitting out in the kitchen, she’ll ask to try them. Since the start of the summer, she’s tried: scallions, grape tomatoes, chard, radishes, beets, zucchini, peppers, eggplant… so many new things! Her favorite has been the little cherry tomatoes, which shocked me. But they’re just the right size for her, and we started calling them “squirty tomatoes;” since then she thinks they’re really fun to eat. She will frequently grab one when she sees them out in the kitchen. Continue Reading →

Protein Powders + Cholesterol

In our latest virtual accountability group, we got into a discussion on protein powders.  In general I recommend to look for two things when choosing a protein powder:

  1. It has 25-30 grams protein per serving
  2. It has five grams of carbs OR LESS

And now a third criteria is watch the cholesterol.  Our resident #specialkindofcrazy mom and local OBGYN Elyse gave us some pointers when it comes to cholesterol.

Here is what Elyse said:

“Dietary cholesterol guidelines used to be 300 mg per day or 200 mg for heart disease diabetes etc.  The American.Heart Association updated those guidelines a few years ago because low fat diets were leading to high sugar diets and sugar is actually the problem not fat (check the link for more info on this!)  The reason I bring this up is I have seen a dark chocolate protein powder at the commissary (military grocery store) with 800 mg cholesterol per serving.  Even though AHA recommendations aren’t specific they still recommend low consumption of dietary cholesterol… and 800 mg is almost 3 times the old recommended limit.”

This is a great nugget of info to have when choosing a protein powder! Thanks so much Elyse!

Kid Snack! Energy Bites!

Ok there are definitely some pinterest ideas that my kids just turn their noses up at.  #reallife. But then they decide to love something I thought would be a fail. I can’t ever figure it out!

Enter: Date Balls. I was sure my hubs and I would be the only ones eating these but go figure JACKSON inhales them.

I love popping these in lunches or using them as a grab and go snack after school.  Packed with nutritious ingredients – I don’t feel worried when they ask for more than one. Continue Reading →

Mango Overnight Oats

Last night I tried out some overnight oats again with the kiddos and it was a success. Now by success I mean Elli loved it – straight from the fridge cold. Jackson was able to get it down.  #success  He had me warm his up (I can’t blame him, I like a hot breakfast). He wasn’t sure about the chunks of mango but I assured him he loved mangoes so he ate them.  Again, it isn’t a party trying to feed him but this is a win in my book.

This really would be a great breakfast for anyone – for moms too post high cardio workout – great refuel with a balance of protein and natural carbs.  Check out how easy it is to prep! Continue Reading →

Fit at Disney – No Equipment Needed Hotel Workout

disney-day-4Today’s Fit Tips start with: accountability. I love my group of#specialkindofcrazy ladies. We support each other – we hold each other accountable. If someone doesn’t show up to workout in class, we message them, we tag them we find out WHY. So even on vacation – I am getting all kinds of awesome tags and notices about workouts being done. That motivates me to keep going. And then my #specialkindofcrazy girl Mandi posted a workout she did while traveling so it inspired me to try it. I’m going to share with you! Find a friend or join us – DO SOMETHING to build some community around your FITness Journey.

Love my ladies!!!

Referring back to yesterdays tip – I had to change it up a bit to make it work for my time constraints and lack of equipment so here is what I did.

Set timer for 5 minutes. Do each exercise 10 reps continuously. When you get to the 2:00 minute mark STOP and do cardio indicated. Then after 30 seconds go RIGHT back where you were in circuit and continue. At 4:00 minute mark do 30 seconds of cardio again Then finish out last 30 seconds of routine.disney-day-4-me

Set One: Arms
Cardio: high knees and mt climbers (15 seconds of each)

10 push ups
10 tricep dips
10 v push ups
10 tricep push ups

Set Two: Legs
Cardio: burpee down, plank walk right and left with push up at each end

10 in/out squats
10 running lunges
10 squat front kicks jumping the kicks if possible
10 vertical jumps

Set Three: Core
Cardio: high knees

10 in/out in v sit
10 squat to plank
10 plank jax
10 in/out in plank

Set Four: Cardio
Cardio: Running up down curb (high knees would work)

10 mt climbers standing
10 burpees with tuck
10 jumping jax
10 hop hop squat

Set Five: Recovery/glutes
Isometric Hold: v sit then second time chair sit
10 rainbow arches each leg
10 fire hydrants each leg
10 donkey kicks each leg in plank
10 squat side kicks each leg

Be Aware – Eating Out

All of September, our PowerFull Fitness crew focused on being aware!

One thing we need to be aware of – is what we order when we eat out.

Now…before we EVEN start – does this mean you can’t go out and have a big juicy burger and fries? NO! In fact every now and again, I want you to. Without those splurges we won’t be able to maintain a FIT balance – we’ll feel deprived and sad. (Because life without pizza IS sad).

But these splurges can be an occasional part of your week. If you are going to maintain a FIT style, it is important to know what you are putting in your body and balance the splurges with nutrition. But life is life right? So sometimes we have to eat out – it is just necessity. WHAT can you do order when aren’t looking for a splurge but have to pick food up to go?

One restaurant we frequent here in NOVA is Chipotle.  So how can you be AWARE there?

Check out these stats:

Healthier Option: 
Chicken Chicken Burrito Bowl:
Chicken, black beans, fajita veggies, salsa, 1⁄2 guac
460 cals, 19.5g fat, 21.5g fiber, 42g protein

Vegetarian Option:
Rice and Bean salad:
Romaine lettuce, brown rice, black beans, corn salsa
420 cals, 8g fat, 15g protein, 18.5g fiber

I don’t have nutrition facts but I always get a salad bowl – so lettuce with double chicken, double veggies – no rice or beans. I put guac on the side and yum!

Maybe compare to a not so FIT choice:
Burrito with Carnitas:
Carnitas, white rice, pinto beans, sour cream, cheese, chips and salsa
1690 cals, 71g fat, 25g fiber, 56.5g protein

Just a few simple swaps and subs can keep you on track with your fit goals and macros.

Enjoy friends (with caution!)

 

Interval Run – Track Work

For this workout- find a local track and use their field to burn up some calories!

Circuit 1:
800 meter dash – 5k pace (two laps)
Recover
800 meter dash – 5k pace
Agility work:
20 yard side shuffle switch sides and 20 more yards all the way to end
Then return with same thing

Circuit 2:
400 meter dash – AFAP (one lap)
Recover
400 meter dash – AFAP
Recover
Core strength work:
Alternate plank walk and groucho walk every 10 yards down
Repeat on way back

Circuit 3:
200 meter dash – AFAP (half lap)
Recover
200 meter dash – AFAP
Recover
Plyo power:
10 squat jumps
10 180 jumps
10 tuck jumps
Repeat plyo power

Circuit 4:
100 meter dash – as fast as possible (straight way)
Recover
100 meter dash AFAP
Bleachers!!
Run up/down bleacher one side
Coming back jump up stairs and run down next
REPEAT bleacher work

Building Routine – Tips from a FITness Instructor

I love it when my instructors share their tips and tricks for FITness.  I think it is an awesome glimpse into ‘REAL LIFE’ FITness.  As we focus on routine this month, Amanda shares with us some of her tips and tricks for routine in #reallife.

Routine often gets a bad wrap.  Some call it “getting in a rut” or “same old, same old”.   Routines aren’t sexy, but that’s the point!  Routine are suppose to be predictable and stable and the right routine can help us accomplish our goals amidst life’s general chaos.

All that being said, routines come in all shapes and sizes and can be set to meet any goal.  Larger goals require larger more set routines, smaller goals, smaller ones.  I have three young children and husband who is hardly ever home.  To meet my goals, routines run my life.  I have big goals like, keep children alive.  That requires a pretty monstrous routine of getting up for school on time, breakfast, packing lunches, drop off, pick ups, dinners, child hygiene and bedtime.  Most of us are familiar with those kind of big routines, but those are not the only kind of routines nor are they the only kind of routines that matter.

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