Pumpkin Everything Season

Is anyone else in disbelief that fall is technically upon us? It sure as hell doesn’t feel like it…especially since I profusely sweat last night because I refuse to use the AC after Labor Day. Kevin loves it HA.

Since pumpkin season is in full swing I thought it would be best to kick-start Fall with a new recipe.

I recently whipped together some Protein Pumpkin Bread. In all honesty it was a little too much protein and not enough Pumpkin flavor but it can easily be fixed with any nut butter 🙂

Recipe:

¾ cup Pumpkin

½ cup egg whites

2Tbs Ground Oats

2 scoops Protein. I use Vega vanilla

1 Truvia Packet

½ tsp Baking Powder

Shake as much cinnamon & pumpkin pie spice as you wish. The more the better!

Preheat oven to 350 degrees. Mix all the ingredients. Pour into greased bread pan. Bake 30-40 minutes. Mind you it doesn’t raise much if you want a fuller loaf try doubling the recipe. Once cooled add white chocolate wonderful or sunflower butter and enjoy!

It tasted better than it looked. My taster even said so!

It tasted better than it looked. My taster even said so!

Also while we are on the pumpkin kick. Has anyone tried this? I pick this bad boy up at Whole Foods yesterday and can’t wait to test it out! But since today is national coffee day at DD it’ll have to wait one more day!

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Here is my workout from earlier today. Yesterday I ran a glorious 5 miles. Nothing kicks Munday in the face like a run!

Deadlift 100lbs, Negatives, Battle Ropes

Goodmornings, Landmine Row, Captains Chair

Single leg Squat, Bent over Row, Tricep Dips

Hamstring Curl, Lat Pull down, Decline Bench Sit ups

8 Minutes AMRAP
30 KB swings

15 Pike ups

Crawl 50 ft & Back

10 Monkey Push ups

I’m off to coach an after school program!

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Those little “Ah Ha” Moments

I have been working with a new client this summer. She isn’t new to the fitness world but she is new tofinding a balance between the corporate world and maintaining a healthy lifestyle. She travels a ton for her job so sticking to a regular diet and fitness schedule has been difficult. But, she realized it’s not impossible!

Her main focus is weight loss. Not because of any particular reason (i.e. upcoming wedding or vaca) but,simply because she knows she has put on weight and does not want the trend to continue. From the momentwe met I have loved training her! Her tenacity and drive is so fun to be around. She would remind herself each day that this new journey was a “lifestyle” change not just simply a short term fix. She would also keep me busy with the non-stop fitness related questions which I love because she truly wanted to learn and do it right! To say her summer was a busy one is an understatement. She took a weeklong vaca to Italy on a wine and dine tour with her mom and sisters. I assured her that this wasn’t going to be easy but overall she should try to be mindful of her eating, get a workout in every other day (which I supplied her with), and most importantly have fun! I knew that it would work against the progress that she was making but it was her first time to Italy so lets be real!

When she returned she was ready to kick it into high gear again. She said she would work out twice a day if she needed to. I loved her drive but I reminded her that I did not want her to burn out too quickly and I reminded her again about the long-term goals! Since I knew diet would be the biggest factor right now we got to work on it. She entertains clients multiple nights a week and enjoys her cocktails. I reminded her that even having the salad at dinner but 4 cocktails doesn’t help anything. And if she is anything like me she would be toasted…. drinking on en empty stomach…Amateur move. I learned also that she was having either a bar or a smoothie from a city smoothie cart for breakfast, lunch was minimal, and dinners were big. A few easy fixes here and we hit the ground running.

I gave her a food list for the next time she went grocery shopping and her consistency in the gym has been on point. A week after tweaking these few things she had lost 5 pounds. While I was working with her the other night she mentioned how she was feeling better. She told me that she really thinks everything is helping and is excited about it! She wasn’t the only one excited! I wanted to kiss her right then and there…but I didn’t. I wouldn’t want to cross trainer /client privileges. These little “Ah ha” moments for my clients and myself help remember why you started and keep you on the right track! She had only been consistent for about two weeks but that was it! She understood it. She was starting to get why waking up at 6am to get her workouts in is important. She finally understood what I meant about whole clean eating! It’s the moments and clients like these when I freaking love my job!

Remember…all you need is a little consistency and you will be hooked too and feeling better!

Here is what my workouts have looked like so far this week:

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Monday: Legs

  • Squats 4×10 @ 100lbs
  • Split squats
  • Plie Squats
  • Lunges
  • Single Leg bridges on bench
  • Glute Ham Raises
  • Donkey Kicks
  • Ended with 8 minutes of AMRAP: 15 Wall Balls / 10 Burpees

Tuesday: Upperbody

  • Bench Press
  • Bent over row
  • Pull ups with the band
  • Incline Push ups
  • Plank
  • Bench Flys
  • WG Pull ups assisted
  • Leg Lifts
  • Seated row
  • Dips assisted
  • Side plank Crunch
  • Decline Push up
  • Tricep Dips on Bench
  • 1 mile Sprint