s time for some delicious pumpkin recipes! So I will be posting a new holiday/festive recipe from me or others weekly! Todayâ€s recipe is brought to you by Cynthia from We Make a Beautiful Mess. I was so inspired that I created some as well!
Ingredients:
– 2 Slices of Udiâ€s Gluten Free Bread
– 3 Eggs
– 1 cup of Almond Milk
– 1 tbsp of Pumpkin Spice
– 1 tbsp of Pumpkin Puree
– 1 tsp of good Vanilla extract
– Pomegranate Seeds (optional)
– Organic Pure Maple or Agave Syrup
– Coconut Oil for Cooking
Directions:
Place the milk, eggs, pumpkin puree, vanilla and pumpkin spice seasoning in a bowl and whisk until all ingredients are well incorporated. Once the mixture is ready, dip the bread in and allow it to soak some of the mixture making sure you get both sides. Spray coconut oil on a hot griddle and place the bread. Allow it to cook for about 3 minutes on each side or until golden. Top the french toast with pomegranate seeds and sweetener of your choice. This is such a delicious way to enjoy french toast and is kinda guilt free!
Question:
What is your favorite thing to make with pumpkin?
——————————————————————————————————————————-
Guest Post: A New Way to Get Active Outside
by LAURA BAKER FROM ETHOS ADVENTURES
Iâ€m an outdoor exercise enthusiast…itâ€s an addiction and Iâ€m not ashamed of it!
If you are anything like me (and I imagine that you are as you also follow Bobbi), you take on an incredible amount. Between work, family and friends itâ€s astonishing that you ever find the drive to lace up your sneakers, pump some iron or hit the pavement.
You make it work though because you love the challenge of doing it and breathing hard, and the benefit of feeling healthy and looking strong. Some weeks you can make everything fit while others are more of a struggle, a teetering game of real-life jenga where the wrong move sends the carefully balanced pieces crashing down. This very scenario is one of the many reasons that I think everyone needs to rest, recoup, recharge and escape sometimes. Itâ€s part of healthy living.
Recognizing that it takes time and energy to plan the perfect escape, Iâ€m creating something to remove that hurdle, a real-world Choose Your Own Adventure mobile app. The mobile app allows users (people like you and me) to experience an adventure with virtually no advanced planning and to customize on the go as they literally choose between veiled options, such as “land†or “sea.â€Â So rather than pouring over countless websites, yelp reviews and guidebooks, you can just download and go!
Everyday we hear about the danger of excessive stress and a sedentary lifestyle. This app is an easy way to hit the mental and physical reset button by getting outside and breathing hard in a way that you havenâ€t experienced before. Iâ€ve found that removing expectations and the opportunity to overanalyze an upcoming event, forces a presence of mind that we rarely get to experience anymore and with that comes clarity and serenity.
Iâ€m currently in the midst of a crowdfunding campaign to raise the funds necessary to complete the mobile app ( http://igg.me/at/ll join me and commit to doing this for yourself. Thereâ€s nothing like breathing fresh air, releasing your expectations and indulging in a true Adventure!
——————————————————————————————————————————–
What do you say? Are you up for a little Adventure???
]]>I am starting new series here at NHerShoes called Monday Motivation. I want to hear your motivating stories from all of you!! Everyone had a story and I want to create a place on this blog to SHARE those stories. You donâ€
Todayâ€s story comes from my sweet dear friend Carly Jones:
Decide. Commit. Succeed
These 3 words make up the Team Beachbody mantra.
{My sis & I, hysterically laughing on the Jungle Cruise @ DisneyLand. She’s a fantastic fitness instructor, excitedly pursuing her dream of becoming a personal trainer in Colorado Springs.}
For years, my sister (Jenny Jones, an awesome trainer & encouragement) has been driven and committed to a healthy lifestyle. I have learned tons from her over the years and truthfully haven’t been too unhealthy myself. But I haven’t been all that healthy either – some days I would only eat one meal and most days only two. But nutrition & fitness was Jenny’s thing, and I didn’t want to take that from her.
About 2.5 months ago, my good friend Bobbi McCormick was putting together a group of women who, for 60 days, would be willing to commit to a challenge of health and fitness. At this time, I was sick of being hyper conscious of my poor self-esteem and body image. My lack of confidence in my shape was distracting me from being fully present for ministry. I didn’t feel good about myself. And I was over it. After talking with my sis about this chance that Bobbi was offering to her friends, I expressed interest.
Within a week of giving Bobbi my goals of truly just jump starting a healthy lifestyle and toning up my body, I was rear-ended by another driver, which resulted in back injuries including a pinched nerve that severely limited the use of my left arm. I thought, “Well, that’s it. I can’t do this fitness challenge because I can’t even move.”
But Bobbi wouldn’t accept that excuse. Her response was that health starts in the kitchen, and she encouraged me to start by just changing my eating habits. And so I did. As my back began to recover some, I started walking regularly. And once my Chiropractor gave me clearance for intense exercise again, I began the TurboFire workouts. And the results over the past 2 months have been astounding!!!!
I weigh less than I did in college. My muscles are toned. I’ve dropped 2 pants sizes. But more than this I just feel good. Mentally, I am not distracted by wishing I looked differently than I do. I don’t get angry with myself for not eating healthy, or eating too much. Truth is that unhealthy foods don’t even look appetizing to me anymore. I honestly crave turkey burgers and veggie burgers over beef… tho I’ll still get beef every now and then. I know to ask for whole wheat pasta and bread. I eat only half of entrees when I go out… which means I get at least 2 meals out of a more expensive meal, making it more manageable for my budget! I snack on veggies and healthy proteins (like cottage cheese with fruit & almonds). Basically, everything I put into my body counts.
Yes, I feel good. I have more energy and confidence. I have courage and determination. I actually am loving myself enough to take care of my body. I always used to think that I had to run marathons or triathlons in order to be committed. But that’s just silly. I used to think that if I cared so much about my looks it was vain and would just boost my ego. But it’s not.
Being healthy has freed my mind to worship God differently and more fully. It is giving me the confidence in God’s truth that I am beautiful and worthy. It’s making me realize that any “normal” person can feel good about themselves and their health without having to be a marathon runner or super involved in culture of races around the country… that’s just not my thing.
Bobbi McCormick has been passionate about fitness & nutrition since I’ve known her. Her own story is inspiring, and she has helped many friends rewrite their stories to become confident, healthy women.
The accountability of Bobbi’s Summer Beach Body Challenge, the encouragement & expertise of Bobbi & Jenny, and the success & struggles of the other women in our challenge group encouraged me to follow through on this commitment. I can truly say that I have succeeded in my goals of a healthier lifestyle, the result of this is physical, emotional, & spiritual health! Thank you Jesus for this story! Each of us is different, and are driven differently.
But all of us have the ability to be healthy and whole in body, mind, & spirit.
You can do it too!
You can keep in touch about my journey in life by following my blog at whereismybrain.wordpress.com.
]]>Iâ€m Athena and Iâ€m a fitness instructor/enthusiast blogging over at Fitness & Feta. Iâ€m Greek too, could you tell?
NHS is on my list of daily must read blogs, so needless to say I’m thrilled to be guest posting today for Bobbi! The two of us definitely share a love for all things fitness, and I often come to Bobbi’s little corner of the healthy living world for workout inspiration. I’m hoping that I can inspire you all with some creative workout ideas of my own today!
A few months ago, I took a workshop called “No Equipment Necessary.†Us fitness instructors and personal trainers are required to keep up with a certain amount of continuing education credits every year, and I thought this one sounded really interesting. Plus, I had just started teaching hyperlink and definitely wasn’t used to working my clients hard without full access to my precious classroom gym toys! Benches, balls, weights, bars, mats, bands… the list goes on.
During the workshop we learned how to think outside the box and find everyday items that we could turn into “toys†and include in our strength training classes and/or individualized client workout plans. Some of these suggestions included:
– Water bottles
– Towels
– Chairs
– Stairs
– Body weight
– A wall
– A heavy hardcover book
– Tennis balls
Not only did I find these ideas helpful for my strength training and outdoor bootcamp classes, but for at home workouts as well. Lets be honest, we all have those days where we are pressed for time and might not be able to make it to the gym, but still would like to get a quick and sweaty workout in at home. I’m willing to bet that you can really spice up your at home workouts by incorporating some new common household items. I betcha all have some of these just lying around too!
8 Common Household Items To Spice Up Your Workout Routine
1. Water Bottles
Water bottles are a wonderful option if you aren’t privy to a set of dumbbells. A full sixteen ounce water bottle weighs about a pound and can be used in place of dumbbells for exercises such as bicep curls, overhead triceps extensions, chest presses, or shoulder raises. If these seem too light, increase your number of reps. You can also try using gallons of water, which weigh in at about 8 pounds each. Don’t have water bottles or gallons? Canned goods work well too. You might get some weird looks from your roommates, significant other, or kids for exercising with green beans, but whatever works.
2. Towels
There are so many moves you can do with a towel! First, you can use it if you would like to do floor work but don’t have a mat. I had all my bootcampers bring a towel from home to use for abs instead of having to lay on the dirty ground! You can also use towels for plyometric exercises that get the heart rate up, such as placing the towel on the ground and just jumping back and forth over it, keeping your feet together.
Towels can also be used as resistance bands. My favorite way to use towels for upper body resistance work is to combine them with moves that target the lower body at the same time. This way you get more bang for your buck! One of my go to exercises is to start standing with feet hip width apart while holding the towel overhead, pulling at each end for the resistance. Squat down and bring the towel down in front of your chest, then stand back up and raise the towel so it is overhead again. That’s one rep. Maintain that squeeze throughout all the workout.
3. Chairs
Chairs can be used in place of exercises that you might normally use a bench for at the gym. The same goes for tables, ledges, boxes, and more. Triceps dips are a great example of how to effectively use a chair, or in this case a picnic bench, to switch up your workouts.
Other great chair moves include step ups, incline or decline pushups, planks with your feet on the chair, and one legged squats.
4. Stairs
Stairs can be used in a similar way as chairs, but I like to use them to add some cardio to my at home or outdoor workouts! You can jog up and walk down, sprint up and jog down, or really do any combination of cardio that you wish. I love to incorporate stair runs into high intensity interval training. Do 2 minutes of stair runs as fast as you can in between other strength moves. You could even make a whole stair themed workout!
These are the stairs I like to workout on at the reservoir near my Boston.
5. Body Weight
What greater tool do you have at your disposal than your own body? Squats, Lunges, Plies, Pushups, Crunches, Planks all these and more can be done with just your own body weight. I love to make all the “regular†moves harder by adding some higher intensity options such as jump squats, burpees, spiderman pushups, and side planks. You can even get some great cardio in with just your own body with jumping jacks (just watch out for ceiling fans!), jump ropes, high knees, and quick feet. The possibilities are endless.
6. The Wall
Everyone has access to a wall somewhere! The wall is a wonderful option for beginner pushups, balance exercises that require you to use one leg at a time, and even for stretching too. There’s nothing better than a good standing calf stretch against the wall!
My favorite way to use the wall? Wall sits!
8. Tennis Balls
Another great way to incorporate cardio. This was actually the suggestion I brought to the discussion during the workshop. In bootcamp, I like to make class more of a game with the tennis balls by setting up a bucket in the center of the field, dividing the class into four teams standing at the four corners of the field. Each team has to then sprint to the middle, get one ball at a time, and either lunge back to the corner, back jog, etc. Whoever has the most balls in their corner at the end wins! Then later in the workout, you’d do the reverse to put them back.
If you’re doing this at home on your own, just don’t make it a game! Run back and forth its the same concept and a great way to get your heart rate up.
And now go try some on your own! Here’s a sample total body circuit for you, to be done all the way through and then repeated two more time for a total of 3 circuits. Remember to honor your injuries, listen to your bodies, and check with a doctor before starting any new fitness regimen.
Exercise Duration At Home Equipment
Warmup: Jog in place 2 minutes Body Weight
Run up & down stairs 2 minutes Stairs
Alternating front lunges with bicep curls 1 minute Stairs + Water Bottle
Weighted crunches 45 seconds Heavy Book
Plyometric side to side jumps 1 minute Towel
Wall Sit + Lateral Raises 45 seconds Wall + Water Bottle
Plank 30 seconds 1 minute Body Weight + Towel
Triceps Dips 45 seconds Chair
Jumping Jacks 1 minute Body Weight
Decline Pushups 30 seconds Chair
This total body workout should take probably 30-40 minutes, depending on how many breaks or rests you incorporate. You’ll work legs, biceps, core, triceps, shoulders, chest, and get cardio in too!
]]>I adore Bobbiâ€s blog and love how she balances her busy schedule with her commitment to herself and her family. Thanks for giving me the opportunity to guest blog while you are cruising!
In 2001, I battled with severe stomach pains. My stomach constantly hurt and was always distended. I felt miserable ALL THE TIME. A family member urged me to see a doctor, and in the mean time suggested I try to eat a bland diet involving a lot of white pasta and breads.
I was one of the lucky ones. I only was miserable for a few short months before the doctor ran a battery of tests and quickly put me on steroids to control Crohnâ€s Disease, a medication called MP3 to manage the symptoms going forward, and recommended a gluten free diet for the additional bonus illness: Celiac.
The first few years were difficult. Being young, I struggled with eating different foods than my friends, planning portable gluten-free foods to bring class, and the constant pill popping. At every follow up appointment I told my doctor the pills made me feel better initially but I never felt like they were the right long-term solution.
In the summer of 2009, I went to a new doctor who after reading my chart was anxious to see me due to the rarity of the disease combination. As I explained my symptoms to him and my concern that the pills I was constantly taking never felt “right,†he advised a complete redo of all of the tests, along with a few new ones. The outcome: there never was Crohnâ€s Disease but I definitely was a Celiac.
I knew this was the right diagnosis and the gluten free diet finally clicked. I started reading a lot about clean eating and started researching how to happily blend a gluten-free diet with clean eats. Thankfully, gluten free and clean eats are a perfect match.
I find people often over-think both of these eating plans and as a result make it more difficult on themselves. With both meal plans, it is easier to start with the foods that naturally fit into the plan before trying to complicate it with modifications of favorite recipes. The core of both these plans includes eating foods that are naturally clean, whole foods, which luckily for me happen to be gluten free!
My diet definitely isnâ€t perfect, I feel we all need an occasional cheat/treat and if that cheat happens to be healthier than our old habits, we are in pretty darn good shape!
Here are a few of my favorite recipes:
– Ground Turkey Skillet (4 servings) –
1 pound ground turkey (or sub: chicken or beef)
1 purple onion
2-4 garlic cloves
2 tomatoes
1 red pepper
1 yellow pepper
Salt, pepper, homemade taco seasoning
½ avocado
1 tsp sour cream or Greek yogurt
Directions:
Start by browning the onion and garlic, add in the turkey, drain the liquid, add in vegetables and seasoning and cook in pan until warm and veggies are softened to your liking. Top with avocado and sour cream or Greek yogurt.
– Chocolate Banana Coconut Pancake (1 serving) –
½ banana
1 egg white
1 scoop chocolate protein powder
¼ cup Greek yogurt
¼ cup almond milk
1/8 cup unsweetened coconut flakes
¼ teaspoon vanilla
Directions:
In a small bowl, mash banana and then stir in remaining ingredients. Pour onto oiled, warmed skillet and cook like any other pancake.
– Crustless Quiche (3 servings) –
3 large eggs
2 egg whites
1 red pepper, chopped
½ cup milk or milk substitute
2 cups cleaned and chopped kale
1 purple onion, chopped
1 tbsp chili powder
1 tbsp cayenne pepper
½ tbsp sea salt
Optional: ¼ – ½ cup cheddar cheese, ½ cup crumbled bacon
Directions:
Combine eggs, egg whites, and milk in a bowl, next stir in the seasonings, then add the vegetables and combine thoroughly. Pour into pie pan and bake for 30-35 minutes at 350* or until the eggs set up.
– Protein Chocolate Cake (1 serving) –
3 tbsp protein powder
1 tbsp cocoa powder
1/8 tsp salt
1 tsp Stevia in the raw
¼ tsp baking powder
3 tbsp milk (milk substitute)
¼ tsp vanilla
1 tbsp applesauce
Directions:
Combine all dry ingredients and then mix in the wet ingredients. Microwave in a small oiled ramekin for 60-90 seconds.
Occasionally I will make a frosting by combining: 1 tsp Earth Balance, 1/8 cup chocolate chips, a splash of vanilla, and enough milk (milk substitute) to thin it out after microwaving until the chocolate chips melt. Cool in freezer before spreading on cake.
]]>
Tabata: 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes
(8 cycles = 4 minutes).
With a Bosu or a step if possible
high knees
squat over and back
Weight Circuit
5, 8, 10, 12 lb. dumbbells for 1 minute each.
squats with shoulder press
bicep curls with walking lunges
abs or crunches on large stability balls
dead lift with upright row
Tabata
lunge off BOSU
squat jumps
Weight Circuit
5, 8, 10, 12 lb. dumbells for 1 minute each.
squats with shoulder press
bicep curls with walking lunges
abs or crunches on large stability balls
dead lift with upright row
Repeat entire workout another time if needed.
Come visit me for more workouts and fun, healthy recipes at www.thehealthyhostess.com
]]>Hello everyone!
Iâ€m so honored to write a guest post here on nHerShoes for Bobbi while she is soaking up some sun! I donâ€t know about you, but reading about her cruise has made me crave beaches, swimming pools, cold drinks, sunshine—anything that doesnâ€t involve sweaters, heaters, or shivering mornings. OK, OK, so it is only 50 degrees here in sunny Florida as I write this, but that is COLD to a thin-blooded Floridian like me! 
To help ease our cruise-envy, I concocted a little pre-Summer treat to share with you. It tastes like a day at the beach and it is kind to your waistline. Itâ€s really a mini-vacation in a glass…
Sunshine & Summertime Smoothie
Serves 1, about 280 calories
Ingredients:
1 cup Coconut Water (or almond milk if you prefer a creamier texture)
1 large Banana
1 cup Frozen Mangos
2 Tablespoons Unsweetened Shredded Coconut
Directions:
Add ingredients to blender in order above. Blend for 1-2 minutes, or until the smoothie reaches your desired consistency. Pour into your glass and ENJOY!
]]>