weight loss

Mother Funkin’ Pumpkin

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pumpkins

Now is the time when everyone goes pumpkin crazy. Pumpkin lattes, muffins, cookies and of course, pies are all over the place. Unfortunately, most of these foods are loaded with sugar. The good news is that with a can of pure pumpkin puree and a little effort in the kitchen, you can create yummy pumpkin treats that are tasty and good for you. Since after Thanksgiving they’ll be practically giving the stuff away, it will also save you a few dollars that you can spend on gifts for your favorite personal trainer…or your child, whichever you prefer.

Pumpkin is a high fiber, low calorie food. This means that adding it to your recipes will help keep you fuller for longer.  Once opened, your can of pumpkin will last in Tupperware for up to a week, which is why I’m sharing three pumpk-tastic recipes.

Pumpkin Smoothie

Pumpkins are loaded with iron, magnesium, and potassium, minerals that promote muscle recovery. A smart addition to a post workout smoothie!

8 oz Unsweetened vanilla almond milk

1 scoop French Vanilla protein powder. Designer Whey is my favorite brand since it tastes great and mixes well.

1/4 cup pumpkin puree

1/2 banana

1/2 tsp of vanilla extract

1/4 tsp cinnamon

1/8 tsp nutmeg

1/8 tsp ground cloves

Or just use pumpkin pie spice, if you happen to have that.

Ice

Honey to taste

Blend it all up. Boom. Done. Serves 1.

Pumpkin Protein Pancakes

One of these days I'll learn how to make a perfectly round pancake

One of these days I’ll learn how to make a perfectly round pancake

These are so good, I may never make protein pancakes without pumpkin again. The combination of pumpkin, eggs and oats makes this an incredibly filling meal. Additional bonus: they will make your kitchen smell good.

1 whole egg, plus 2 egg whites, beaten

1 tsp vanilla extra

1/2 tsp cinnamon

1 tsp sugar

1/4 cup pumpkin

1/4 cup or 1 package of Instant Oats. I like Arrowhead’s organic blend of oats and flax.

Mix ingredients in the order listed. Heat up a pan with 1 Tb. of coconut oil. Divide batter so that you are making two pancakes. Resist the urge to just make one mega pancake. It will be nearly impossible to flip and will cause you unnecessary stress. Let one side cook on moderate heat for 3-4 minutes. Flip, press it down a little and give the second side another 3 minutes or so. Serves 1.

I like to top mine with all natural peanut butter and a drizzle of maple syrup or honey.

Pumpkin Chia Seed Pudding

Eleven grams of fiber from the chia seeds plus the three grams from the pumpkin, pretty much means that you’ll never be hungry again after eating this snack.

1/4 cup chia seeds

2/3 cup unsweetened vanilla almond milk (or water), Plus a few extra splashes as you go.

1/4 cup of pumpkin

1 tsp vanilla extract.

1/4 tsp cinnamon

1/8 tsp nutmeg

1/8 tsp ground cloves (pumpkin pie spice)

1 tsp or to taste of honey, agave or any sweetener you like

Gently blend mixture, adding the extra liquid as needed. The pumpkin will thicken up really fast. Transfer mixture to a mason jar, then refrigerate. Give it a shake after ten minutes, and again ten minutes after that. Let it chill for at least a few hours. To document the making of this pudding, I made an awesome slideshow with music. You check out my masterpiece here: Pumpkin Chia Pudding: REMIX!

Sober September, It’s Happening

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No AlcoholSeptember is here.  People go back to work, kids go back to school and everyone gets the almost New Years-type feeling that now is the time to get serious about health and weight loss.

Sober September is a month long “detox” I am encouraging my clients to do to get them back on track after a summer of vacations, traveling and BBQ’s. It’s simple: abstain from alcohol and eat only healthy foods for the entire month of September. That’s it. Well, actually there are a few rules of Sober September. Follow them, and you will be looking and feeling your best by October 1st.

Rule #1 Talk about Sober September. You must tell the people close to you that you are doing this. Otherwise, who will hold you accountable when you are faced with a drink or a cheeseburger?

Rule #2 Measure yourself on day one of SS, which is actually Tuesday, Sept 3rd, or at the very least, within the first week of September. Take a waist and hip measurement, and weigh yourself if you have a scale. Repeat on Sept 30th. You can also go by how your clothes feel, but I like to be exact about these things.

Rule #3 No cheating. Under normal circumstances, I do recommend a moderate cheat day once a week. But this is Sober September! So for the next four weeks you must eat clean and abstain for the whole month. If you do cheat, you MUST own up to it. My clients know that they have to admit to any indiscretions. Accountability is key!

I will however, permit wine on the Jewish Holidays. My people have got to have their wine for the New Year!

Rule #4 Exercise. Make it a point to do at least two, 30 minute sessions a week of any weight bearing exercise and 150 minutes of moderate intensity aerobic activity, like brisk walking. If you like vigorous activities like running or spinning, then you only need 75 minutes. These are CDC recommendations. You can read more about them here:  http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html

Going to give Sober September a try? I want to know about! Please leave a comment below or email me at [email protected] to opt in. I will check on you throughout the month.

 

The Anywhere, Anytime Workout!

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Photo 1

 I love the gym. But sometimes it’s just too nice outside to be indoors. Other times, I have space to fill between my clients. Then there are the occasions when I like to tack on a little mixed body training after a run. Whatever the reason, resistance training does not have to be confined to a gym. You can get a good sweat and have fun outside, without any equipment. Check out my bench workout and give it a try for a high rep, endurance boosting circuit. Repeat for at least 3 sets or as many as you can do for 30 minutes.

 Push-ups 

10-15 reps

Place your hands a little wider than shoulder distance on the seat of the bench. Get your body into a plank position. Lower yourself towards the bench and press back up to the start position. This is perfect for a beginner as the bench modification makes a regular push-up easier to do. If you are advanced, why don’t you go ahead and do 20-25 reps.

Push up BYB

 

 Step Ups

20 reps total or 60 seconds

Place your right foot on the bench. Step up and place your left foot on the bench. Step down with your right foot, leaving your left on the seat. Repeat this process with the left and keep going. I like to add a little hop as I switch feet, which is a great idea if you are a runner, as it mimics the movement pattern of running and will enhance your training.

Step up BYB

 

 Dips

10-20 reps

Sit on the bench with your hands holding on to the end with your fingers pointed forward. Lift your butt and shift your body a few inches away from the bench. Keeping your elbows tracking straight back, lower your body toward the ground. Pause when you make a 90 degree angle with your elbows. Push back up to the first position. Beginners can bend their knees to make it easier.

Dips BYB

 

Plyo Jumps (See picture at the top of this post)

10-20 reps

Box jumps, or in this case, bench jumps, help develop explosive power. But they are challenging and should not be anyone’s starter exercise. If you’ve never done anything like this, start with just a basic squat jump or even just squats. Otherwise, if you have a bit of experience with these, start in a quarter squat position, facing the bench. Using your hips and arms, push your feet off the ground to propel yourself onto the bench. Your goal is to land as quietly as possible. Step down and repeat.

Take a look at the entire sequence inthis seven second video by clicking this link:  Blitz Your Body Bench Workout or check me out on Vine (AmyBlitz1), where I have posted this workout and more.