Wow. After working in a large, corporate gym setting for the past four January’s I have heard this question (or some variation of it) more times than I could ever count. The past three years when asked this question I would always smile, giggle and tell the person asking me to just simply wait it out. “Don’t worry, by the first week of March, they’ll all be gone”. I feel bad admitting it but honestly, I just wanted to train my clients without having to fight with people over equipment.

I’m a horrible person. Correction. I WAS a horrible person. I’m not sure what changed in my brain but this year I get a little bit mad when I hear this question.

Why should we want people to give up after two months? Shouldn’t we get excited because of all the newly motivated people surrounding us? This year I am SO proud of everyone who bombardes my small training area and congests the Cardio room. In fact, these “new year’s resolutioners” have inspired me. Thank you to all of the newly motivated people, I hope you can find happiness in living a healthy lifestyle and choose to stick with the daily dose of physical activity.

IF you are one of my fellow gym junkies who hates this time of year, try and see the positive. Congratulate the newbies for actually joining and taking the first step to committing to a life of good health.

NOW… IF you just can’t stand it, here is another great at home workout!

ALL LEGS Pyramid

Go through this whole pyramid once. THEN repeat two more time….Oh yeah! your legs are going to hurt…Make sure to rest in between pyramids and drink a nice big glass of water.

50 Squats

30 lunges

10 toe touches (lay on your back with legs straight up and reach hand up towards toes)

30 second wall sit (arms up!)

100 Jumping Jacks

30 second wall sit (arms up!)

10 toe touches

30 lunges

50 squats

Now ask yourself again why you didn’t want to go to the gym?? haha enjoy this, your booty will thank you later

There are times when I know I have to do cardio and all I want to do is cry. However, Plyometrics are an amazing way to burn calories, get your heart rate up and act as a substitute once a week for those painful 30 minutes on the stair mill. Mixing it up not only helps with you desire to get back in the gym the next day, but it also forces your body to have to keep up and change with you. So try these out and you may find the fun in cardio again!

Take these 4 exercises, do each for 30 seconds, rest 30 seconds in between each and go through all four 3 times.

1. Butt Kicks

Target Muscles: hamstrings, glutes, calves

How to do it: Stand with your feet hip-width apart, arms at your sides and elbows bent. Jump and bend one leg behind you to draw your heel toward your glutes; on your next jump, switch legs. Continue, alternating quickly, for your entire set.

2. High Knees

Target Muscles: glutes, quadriceps, calves

How to do it: Begin in the same starting position as the butt kicks. As you jump, raise your knee in front of your body, alternating legs with each jump. Land lightly on the ball of your foot, and aim to get your knees as high as possible. Repeat for your set.

4. Squat Jumps

Target Muscles: glutes, quadriceps

How to do it: Stand with your feet shoulder-width apart, knees slightly bent. Bend your legs to sink into a squat; at the bottom, explode upward into the air, raising your arms overhead to help you gain height. Land with soft knees and immediately sink back into your squat. Repeat for your entire set.

Enjoy!

THIS is AMAZING! While I was exploring my vegan side, almost a year ago now, I made up this bowl one night. At first glance its going to seem bland and boring. But let me tell you, this bowl is packed with deliciousness. Each bowl contains a full serving of whole grains, vegetables, healthy fats and protein. Give it a try and add in anything you want…If you like what end result let me know what you’ve added!

Super Delicious Protein Bowl

Ingredients:

• 2 cups uncooked quinoa + 4 cups water 1 teaspoon salt
• 1-2 tablespoon of extra virgin olive oil
• 2 cups chickpeas, canned
• 1 large sweet yellow onion, chopped
• 1 clove garlic, minced
• 1 cup sunflower seeds, toasted if preferred
• 2 cups asparagus, cut into 1/2-inch segments
• 1 tablespoon chia seeds per bowl
• 1/4 cup Better Than Bottled Balsamic Vinaigrette, to taste
• Black pepper and sea salt, to taste

Directions: Cook 2 cups quinoa in 4 cups of water in a medium sized pot. Bring to a boil and then reduce to low, stirring frequently for about 10 minutes. While this is cooking you can sauté the chopped onion and minced garlic in a lightly oiled pan on medium heat. After a few minutes, add the chopped asparagus to the onion mixture and cook for another 5 minutes or so, or until lightly browned. Fluff cooked quinoa and pour on some Better Than Bottled Balsamic Vinaigrette- use as much or as little as you want. I probably used about 1/4 cup to lightly toss the quinoa and then I used a bit more of the dressing to pour over top of the bowl when I was ready to eat. Scoop quinoa as the base for the bowl and then start adding your toppings in each section- asparagus, sunflower seeds, chia seeds, chickpeas, and onions. Serve and enjoy the leftovers for days to come!

Better than Bottled Balsamic Vinaigrette

Ingredients:

• 2.5 tablespoons balsamic, white, or red wine vinegar
• 2 tablespoons apple cider vinegar
• 1 teaspoon Dijon mustard or regular mustard
• 2 tablespoons pure maple syrup
• 1/4 teaspoon sea salt
• Ground black pepper to taste
• 1/2 minced clove of garlic (optional)
• 2 tablespoons extra virgin olive oil

Directions: Toss all ingredients into a bowl and whisk! Makes about 1/2 cup of dressing.

Enjoy!

Watch this video then start by trying the move with no weight. Do three sets of 12. As your form improves and you feel more stable throughout, then add weight. Make sure to sit back and keep your knee behind your front toe.

Get it!

Lauren

2. Switch It Up
Instead of traditional hot dogs, high fat hamburgers and sausages, choose leaner cuts of beef, fish, poultry or game meats. Salmon, for example, is packed with protein and omega-3 essential fatty acids. And experiment with your condiments as well — rather than traditional BBQ sauce or mayo, try some salsa. It’s delicious, it’s fresh and it has even topped ketchup in some sales reports as America’s most popular condiment.

3. Better Meat
Use leaner cuts of beef when making a hamburger. A four ounce patty of 80/20 “chuck” will pack in around 280 calories and 18 grams of fat, whereas a 95/5 ground meat slashes almost 100 calories and cuts that fat down to about eight. Just be careful when cooking. Leaner cut cook more quickly. For added flavor, toss on some spices, like a pinch of chili powder, crack blacked pepper and a pinch of salt to add more flavor since a lot of the fat is gone.

4. Go Green
Slice a variety of veggies, like squash, bell peppers, onions and any others you like — toss them with some vinaigrette and throw them on the grill. Just a few minutes each side and you’ll have a side that will surely be a crowd pleaser!

5. Healthy Slaw
Coleslaw is a BBQ staple, but it’s usually loaded with fat and calories. Rather than adding mayo, swap it out and go for a fresher recipe. Here’s a simple recipe to try:

Shred about 4 cups of red and green cabbage (total)
Shred 1 cup carrots
Add 1-2 tsps of fresh ginger
2 TBS soy sauce
2 TBS sesame oil
2-3 TBS rice vinegar
Season with a pinch of salt and cracked black pepper and a dash of red pepper and voila! Sweet and spicy slaw without the heavy fat and calories.

Enjoy!

Lauren

Power Breakfast Granola

Ingredients:

1Cup of your favorite whole grain granola or cereal (today I used Honey Bunches of Oats, not my usual)

1/2 Cup Blueberries (you can also use other berries or half of a banana sliced in small pieces)

2 tablespoons chia seeds (not sure what in the world these are? check this out)

3/4 Cup of Almond Milk (or lowfat milk of your choice)

1/2 scoop of vanilla protein powder ( I use V-Core vanilla from my buddies at Complete Nutrition, this stuff is awesome and tastes GREAT!)

Directions:

Place all ingredients in a bowl, mix it up until the protein is smooth and enjoy!

Yummy!!

Oh its SO delicioso, AND you will have amazing energy to get you  through the morning! Dont forget to pack a mid-morning snack so that you dont crash before lunch time!

Keep checking back, second part of the Summer Body series to come verrrry soon!

Lauren

My first focus will be core/abs.

oh yes.

This is not only the most talked about section of the body when it comes to that summer convo but it is also (in my opinion) the best to focus on. When we are concerned about having “killer abs” we have to follow not only a great workout routine but we must also have an impeccable diet and cardio plan in order to get there. So PLEASE, by all means, lets focus on abs

Before we get to the exercises lets get the cardio and diet plan out of the way. When it comes to cardio do 30 mins 5 days a week with two of those days being more intense. Try my Summer Interval Plan for those two days a week when you need to ramp it up! for the other days stick to steady state and if the weather is nice, take it outside for a run, bike ride, hike just make sure you get that heart rate up! Any questions? let me know.

Next, Diet…dun dun dun… everyones favorite discussion (not). Its easy people, challenge yourself to cut out the bad things in your diet. No refined sugars, limit the dairy and watch the fat and carbohydrate intake. Moderation is key and MAKE sure to intake lots and lots of lean protein. Try to include some form of fish, Chicken breast, turkey, protein powder or eggs in each meal. Watch the carbs at night (fruit included) and eat lots of brightly colored veggies! try a spinach shake – check out my Green Machine Smoothie! oh its so so SO yummy. hmm if I think of anything else, I will add it below.

Ok on to the fun stuff! Here is the workout plan for your abs- REMEMBER, treat your abs like every other muscle group and only train them 2- 3 times each week. They need time to repair themselves just as your biceps do. Don’t over-do it. Complete three sets of this workout 2-3 times each week along with the rest of your normal workouts, cardio and awesome diet and you will be blowing people away with your killer mid-section.

1) Weighted Ball Crunch

Set Up: Lie on stability ball holding a medicine ball or dumbbell with your arms above your head and close to your ears.

Action: Contract your abs and exhale while moving into a sit-up position, keeping the weight above your head. Inhale while returning to the start position and repeat.

No ball or weights? no problem try this modification:

Set Up: Lie on your back with your knees bent and feet flat on the floor, hip-width apart and extend your arms above your head (with or without a weight).

Action: Exhale while slowly lifting your shoulders off the floor. Inhale while returning to the start position and repeat.

Do 15 reps.

2. Reverse Crunches

Set-up: Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.

Action: While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. At the end of this movement your knees will be touching your chest. Hold the contraction for a second and move your legs back to the starting position while exhaling

Do 15 reps.

3. Russian Twist

Set-up: Grab a medicine ball, dumbbell, or weight plate and sit on the floor with your hips and knees bent 90 degrees. Hold the weight straight out in front of you and keep your back straight (your torso should be at about 45 degrees to the floor).

Action: Explosively twist your torso as far as you can to the left , and then reverse the motion, twisting as far as you can to the right.

Do 20 reps

Remember…3 times through, 2-3 times each week. As they become easier, USE MORE WEIGHT. Our bodies react to change, mix it up and you WILL see results

Let me know how it goes and if you have any questions/feedback!

Enjoy!

Lauren

Found yourself with only one dumbbell? Maybe you just want to use one, it doesn’t matter- Here is a great single-dumbbell, Total Body workout.

Do 15 reps of each move, then rest before starting from the top. Complete 3 full times.

All exercises are done holding a single dumbbell with BOTH hands unless otherwise stated (trust me)

1) Dumbbell Wood Chop (low to high)

Don't forget... start Low and twist High

2) Squat (dumbell held at chest height)

3) Biceps Curl (One arm at a time)

4) Tricep Overhead Extension

5) Chest Press (one arm at a time)

6) Crunch (weight held at chest)

7) Shoulder Press (one arm at a time)



Enjoy!

Lauren

Pizza is one of my favorite cheat foods.

I try not to keep myself from eating things that i love but I found a recipe and decided to make a few adjustments and create a super healthy  version of my favorite food.

Not only is there zero dough (wheat, yeast, flour…etc) there is NO DAIRY. I know how amazing and delicious dairy is. Dont get me wrong, I love my greek yogurt, but dairy just doesn’t make me feel great.  So, I cut it out. This recipe is fantastic and SO easy.

And side note, that is not my photo. Cant get my own photos up here tonight but this one is ALRIGHT compared to mine this is from the original recipe.

Enjoy!

Portabello Pizzas

Lauren

We look tough, right?

As a romantic valentine’s day gift my boyfriend and I decided to buy each other’s entry to an 8-12 mile mud obstacle course that boasts that it is, “Probably the Toughest Event on the planet”. Lovely. I think we may be crazy. However we both enjoy pushing each other whether its our weekly Crossfit saturday workouts, or class 3-4 11 mile 14er hikes, sounds romantic  doesn’t it? ha. So here is a description of the event…

“Tough Mudder is not your average lame-ass mud run or spirit-crushing ‘endurance’ road race. It’s Ironman meets Burning Man, and it is coming to a city near you. Our 10-12 mile obstacle courses are designed by British Special Forces to test all around strength, stamina, mental grit, and camaraderie. Forget finish times. Simply completing a Tough Mudder is a badge of honor. All Tough Mudder sponsorship proceeds go to the Wounded Warrior Project.

WARNING: A Tough Mudder is 3-4 times longer and much tougher than a typical mud run such as Warrior Dash. Only 78% of participants at our last Tri-State event in New Jersey finished. Only those in reasonable physical condition should enter.”

I might die.

Needless to say, even though it isn’t until the end of June, I am NERVOUS.  I started thinking the other day, how are people supposed to train for this event? Obviously there are many many different ways one could train but then I stumbled upon a workout designed specifically for the event. How convenient! I looked through it and its great, a lot of things I already do and have my clients do, but the way it is formatted is nice. and tough, too!

I thought posting it on here and challenging you to see how tough you are, might be a good idea. So… here it is! HOW TOUGH ARE YOU???

The Tough Mudder Workout consists of 16 exercises that collectively work every part of your body. You’re a busy person, so each exercise is a 60-second station designed to challenge your heart and lungs as well as your muscles. The final product is a high-intensity circuit designed to torch everything from your chest and legs to your abs and arms, sending your fitness to an elite Tough Mudder level. You’ll sculpt a rugged, gritty, and classically athletic body that’s built Mudder Tough.

Do the Get Fit circuit 3 days a week and perform each exercise once, one right after the other, and spend no more than a minute on each one. Do as many reps as you can in that time, then move on to the next station, limiting yourself to 15 seconds of rest in between. Build your endurance to the point where you can comfortably do the circuit twice in one week before Tough Mudder. Make sure to use a weight that’s challenging for the 20 or so reps you’ll be doing for each exercise.

You can use dumbbells, kettlebells, or anything heavy with a handle for most if not all of the exercises below.

Exercise 1

Running Man

To get yourself in peak cardio condition, you can either:

1) Get on a treadmill. Start jogging at a slow comfortable pace for the first 5 minutes, then increase the speed to a full sprint for a full minute before reducing the speed back down to a jog for a minute or two. Alternate speeds every minute between jogging and sprinting for 35 minutes.
2) Free run. As you head outside for a jog, choose a point or landmark in the distance that’s reasonably far and sprint to it. Do this 10 or so times throughout the course of your run, paying attention to mixing in jogging and sprinting equally.

Related Obstacle: The Braveheart Challenge

Exercise 2

TM PUSH-UP

Start out in a regular pushup position, arms straight, with two dumb bells in each hand. As you push your body upwards, rotate slightly at peak height and bring one hand up behind you so that your hands are in a vertical line.

Related Obstacle: Boa Constrictor

Exercise 3

THE FIST AND THE FURY

Grab a dumbbell, kettlebell, or anything heavy with a handle, and let it hang in front of you. Lower the weight below your hips and let it swing between your knees and legs. Try to keep your core sturdy and straight, explode upwards and swing the weight up to about eyelevel in a fully upright position. With control, do this as many times as you can, spending about 45 seconds on each arm.

Related Obstacle: Berlin Walls

Exercise 4

SCISSOR KICK

From a regular standing position, take one big step forward and lower yourself into a forward stepping lunge. This is the start position – jump and explode off the ground, getting enough air under you to scissor kick your legs and land with your opposite leg forward and ready to crouch down to the lunge position. Keep doing this, alternating your legs on each jump/repetition for 60 seconds.

Related Obstacle: Fire Walker

Exercise 5

BACK ROW

Grab a pair of dumbbells or kettlebells, hold them in front, and bend over, keeping your back perfectly parallel to the ground with your weights hanging below you at each side. Keep your core steady and begin to pull the weights in a controlled manner up to your chest, hold at the top fo the rep, pause, and repeat.

Related Obstacle: Hold Your Wood

Exercise 6

DUMBBELL SIDE LUNGE
Grab your dumbbells and let them hang by your sides. Take a lateral step, stretching your leg all the way to your right, bend forward at your hips, and touch the dumbbells to the floor of the foot at finish position of your lunge.

Related Obstacle: Swamp Stomp

Exercise 7

PUSH UP + ROW

Grab some dumbbells and assume a pushup position, with your arms straight. Perform a regular pushup, but as you fully extend your arms at the height of the push up, take one dumbbell and bring it all the way to the side of your torso. Lower your arm and descend back ot the start position. Repeat with the other arm. That’s one rep.

Related Obstacle: Devil’s Beard

Exercise 8

LUNGE + TWIST

Grab a heavy object and clutch it tight to the middle of your chest as you stand with feet shoulder length apart. Take a step forward as you would with a normal lunge, but as you lower your body with weight in hand, twist your torso to the right, pause, and return to a full upright position. Do the same with the opposite leg. That’s one rep.

Related Obstacle: Sweati Yeti

Exercise 9

SHOULDER PRESS

Grab some dumbbells or small kettlebells in each hand and spread your feet shoulder length apart as you would for a squat. Bring the dumbbells up to your shoulders as if you were doing a shoulder press. Lower yourself as you keep the weights cocked at the shoulder, as you explode upward from the squat position, push the weights up and above your head.

Related Obstacle: Cliffhanger

Exercise 10

DECLINE PUSH UP

Simple, quick, and easy. Get into a normal pushup position, but put your feet on top of an elevated park bench or box, arms extended out in front of you so that your body is perfectly parallel to the floor above the ground. Begin to do as many pushups as you can in the next 60 seconds.

Related Obstacle: Kiss of Mud

Exercise 11

Quick Feet

Staying in the pushup position, rapidly bring each knee towards your chest, as if you were sprinting in place or pedaling a ridiculously small bike.

Related Obstacle: The Bastard

Exercise 12

Tough Chin Up

Just like your old man used to do, hang from a bar with either an overhand or underhand grip and pull yourself up – be sure to try and touch your chest to the bar, or get as close as you can. This will get progressively harder as the set wears on. Remember to do as many as you can for the full 60 seconds. Even if you have to take a slight break, be sure to finish the set.

Related Obstacle: Underwater Tunnels

Exercise 13

Superman Plank

Get back into the pushup position you’ve grown accustomed to, placing your forearms on the ground and keeping your core – abs and hips – tight as possible. Hold this position for a full 60 seconds.

Related Obstacle: Greased Lightening

Exercise 14

Drunk Superman Side Planks

Get on your side and hold yourself up by left forearm, creating a half triangle between your lats, forearm, and ground. Like a regular plank, keep your core tight – flex if you have to – and hold the position for 60 seconds, then alternate with your right side and repeat for another 60.

Related Obstacle – Walk the Plank

Exercise 15

Angelina Jolie
Get in between two chairs, bars, or if at a gym, a dip machine. Grab each bar or handle with each arm and lower yourself slowly and with control, as you push up with your arms try to explode up, lifting your self completely off. Be sure to start out slow until you get used to jumping off and regaining control fo the bars.

Related Obstacle: Ball Shrinker

Exercise 16

THE TOUGH SQUAT

Take a dumbbell, kettlebell, or large stone, anything you can find, hold it in front of your chest, stick your hips out behind you, bend the knees, and lower yourself until you’re in a full squat position, take a second and then push yourself back to the start position.

Related Obstacle: Death March

ENJOY!

Lauren

SNOW!

Three things…

first…

Make a giant pot of :

Chicken CHILI!!

but dont worry, I didn’t eat out here:

brrrrr

Second…

Whip up a tasty batch of:

fuel-packed Grano-love (made with LOTS of love)

annnnnd lastly…

do an indoor…

WORKOUT on my TRX!

I know, I am a huge dork but i promise the food is delicious and so fantastically healthy. Here are the recipes, and as always, Enjoy!

Light and Tasty Cha-Cha-Chili

Ingredients:

1lb ground chicken (or ground turkey)

1 large can diced tomatoes (no salt added)

1 small can tomato paste

1 can pinto beans (no salt added)

1 can kidney beans (no salt added)

1 can white navy beans (no salt added)

1 green pepper, chopped

2 red peppers, chopped

1 large white onion, chopped

1tsp black pepper

2tsp garlic powder

2tsp cumin

2tsp chili powder

1tsp cayenne powder

(add more seasonings to taste)

Directions:

1. place meat in large pot and stir occasionally until browned.

2. add in vegetables, and stir of med. heat for 5 mins

3. add in rest of ingredients and bring to a boil

4. turn down heat, cover, and let simmer for 45 minutes

Homemade Grano-love

Ingredients:

1 cup raw almonds

1/2-3/4 tsp Himalayan sea salt

1/4 cup flax seed

1 tbsp chia seed

1/4 cup sesame seed

1/4 cup sunflower seed

1/4 cup pumpkin seed

1/3 cup dried cranberries

1/2 tsp pumpkin pie spice

2 & 1/4 cups oats

2 tbsp cacao nibs

1/2 cup maple agave

1/4 cup coconut oil, melted

Directions:

Preheat oven to 400F. In a large bowl mix all ingredients except the dried cranberries, apricots, maple syrup, and coconut oil. In a medium sized bowl mix the maple syrup and coconut oil. Dump wet mixture onto dry and stir well. Scoop onto baking sheet and bake for 10 minutes. Remove from oven and stir oat mixture all around. Bake for another 10 minutes watching carefully during the last 5 minutes. When you remove from oven, carefully stir in the dried fruit. Makes 5 cups.

Enjoy!

Lauren

Here is part 1- we will focus on shoulders. With toned shoulders, comes toned arms. Here is a quick breakdown on the muscles that make up our shoulder complex.

The three main muscles that make up the shoulder complex are the Front, Middle, and Rear Deltiods. In this workout we will do specidic exercises to target and work each specific muscle to build optimal strength and tone for the entire shoulder complex.

Here is a perfect, yet extremely silly photo to demonstrate the Shoulder Complex:

haha Muscle Man!!!

Okay, on to the workout!

1. Tuck Jumps

Start with feet hip width apart, do two small jumps then do one explosive jump bringing your knees up toward your chest. allow for two small jumps in between each tuck jump, try not to exceed two. Keep going for one minute.

2. Overhead shoulder press

Sitting is optional, however it is the easiest way to make sure you are not arching your back. Engage your core and stay as strong as solid as you can. Start arms at 90 degrees, press over head and return to 90 degrees.

3. Lateral shoulder raise

Same thing here, keep that core engaged and try not to swing your body at all.

4. Front shoulder raise

5. Rear Deltoid fly

Check out Gabby’s perfect form!

Again, Keep your core engaged, strong stance, chin down and dont swing!

6. Side Plank

7. Burpees

Complete 3 sets of 12 reps for each workout. For the side plank, burpees and tuck jumps go for one minute straight, three times through (side plank, dont forget to do both sides!).

I would love feed back! Let me know how it goes and In the next week expect part 2!

Enjoy!

Lauren

Super Yummy Mashed Sweet Potatoes

Ingredients:

• 4 large sweet potatoes, peeled and cooked
• 2 tablespoons vegan butter (I used Earth Balance)
• 1 teaspoon vanilla extract
• 5 tbsp pure maple syrup
• 1/2 teaspoon fine grain salt
• 3/4 teaspoon freshly grated nutmeg
• 3/4 teaspoon cinnamon

Topping:

• 1/4 cup Earth Balance
• 1/2 cup Sucanat (or brown sugar)
• 1/3 cup white or spelt flour
• 3/4 cups chopped pecans (I didn’t have- optional)

Directions: Preheat the oven to 350 F and lightly grease a 2 quart casserole dish with canola oil. I wipe a bit on with a paper towel. Peel and then boil sweet potatoes until tender.  Mash the sweet potatoes with the margarine until smooth. Add the vanilla, maple syrup, sea salt, nutmeg and cinnamon. Pour into casserole dish. Next, mix the topping ingredients together until well-combined. Sprinkle topping mixture over the casserole and bake for approx. 50 minutes, checking it every so often.

Makes 10 servings at approximately 215 calories per serving (without pecans)

Pumpkin Brownie Pie

Ingredients

Pumpkin Brownie Layer:

• 1 cup canned pumpkin

• 1/2 cup + 3 tbsp sugar

• 1/4 cup coconut oil, softened

• 3/4 cup white kamut flour (or white)

• 1.5 tsp pure vanilla extract

• 1 tbsp cornstarch (or arrowroot/tapioca)

• 1/4 cup dutch processed cocoa powder

• 1/2 tsp sea salt

• 1/2 tsp baking soda

Pumpkin Pie Layer:

• 1 cup canned pumpkin

• 2 tbsp cornstarch (or arrowroot/tapioca)

• 1 tsp pure vanilla extract

• 1/3 cup sugar

• 3 tbsp almond milk

• 2 tsp pumpkin pie spice (or 1 1/4 tsp cinnamon, 1/2 tsp ginger, 1/4 tsp nutmeg)

• Shaved chocolate, for garnish

Pecan Topping:

• 1/4 cup margarine

• 1/2 cup Sucanat (or brown sugar)

• 1/3 cup spelt flour

• 3/4 cups chopped pecans (I didn`t have- optional)

Directions:

1. Preheat oven to 350F and grease a pie pan.

2. For brownie layer: In a stand mixer or by hand, mix together the coconut oil, pumpkin, vanilla, and sugar until blended well. Sift in the flour, cocoa powder, cornstarch, baking, soda, sea salt and mix until incorporated. Take the entire mixture and place in pie pan. Wet spatula and spread around evenly so it is smooth.

3. For pumpkin layer: In a large bowl mix together the pumpkin, vanilla, and milk. In a small bowl, mix together the cornstarch, sugar, and pumpkin pie spice. Slowly add the dry ingredients to the wet and mix well until all clumps are gone. Now add on top of brownie mixture. Garnish with grated chocolate (I used a lemon zester to grate the chocolate).

4. For Pecan topping: Mix all ingredients until well combined and sprinkle on top of the pie.

5. Bake for 35-40 minutes at 350F. Remove from oven and cool for 20-30 minutes and then move to the fridge to chill for 1.5 hours.

6. Serves approx 8-12 slices.

Both dishes were soo yummy and fantastic. the sweet potatoes taste like pumpkin pie and could easily kill a sweet tooth craving. I hope everyone had a great Thanksgiving and was able to spend the time with Family and Friends.

Green Machine Smoothie

Yum Yum Yum

Ingredients:

all ingredients plus protein powder

1 cup Frozen Strawberries or ½-frozen banana

3 cups organic spinach

1 scoop Amazing Greens, green powder

1 tbsp flax oil

2tbsp chia seeds

1 scoop vanilla (or plain) protein powder (I use IsoPure)

8oz. unsweetened vanilla almond milk

1 tsp minced ginger

1 tsp ground cinnamon

Directions:

Lots of YUMMY Spinach!

Place all ingredients in blender and blend until smooth. Enjoy!!!

Ignore the dog. They will get better, I promise!

Fall “Lower half” Workout

This workout is designed in two circuits go through circuit one three times through then move on and do the same with circuit 2.

Circuit 1

**I LOVE doing this circuit with a 25lb plate or a set of dumbbells. I use the same plate or set of dumbbells for each exercise- makes it easy and quick- fuss free!**

1) Walking Lunge

hehe

This is more like it

You can either walk the length of 24 lunges or, if you are limited on space, do 24 total alternating each leg. Don’t let your front knee go over your front toes, keep your shoulders back and never let that back knee touch the floor (it take much more muscle control to keep it from dropping all the way down). If using weight, either hold in front of chest or at sides. For an extra challenge hold the weight with straight arms over your head!

2) Dead-Lift

Dont forget- the KEY to a proper romanian dead-lift (remember- we are targeting the hamstrings an glutes) is to feel the stretch in the back of your legs. REMEMBER- flat back, chest out, butt out, slight bend in the knees…keep that in mind and your form will be perfect every time.

20 repetitions

3) Wall Sit

That’s right- think back to middle school basketball practice. 90 degrees angle bend in the knees, back flat and LIFT YOUR TOES… ahhh feel the burn! For a challenge- place that weight on your lap.

Hold for 60-90 seconds… breathe.

Circuit 2:

Floor Bridge

These old school bad boys really get the glutes and hamstrings firing- Keep feet and knees hip-width apart (don’t let them collapse in). Lower hips without touching the floor and lift, do 20 repetitions.

What to do with your hands? You can either place them out to your sides or stretched out over your head, for a nice latissimus dorsi stretch.

Step-ups

Step-Ups are amazing! Start on one leg, come up into a balance and bing foot back to the floor. For a challenge don’t remove the leg you stepped up with from the box, bench, kitchen chair (whatever you have). Don’t forget to keep your glutes and core activated! Also, try doing this while holding some weight, you can go as heavy or as light as your body will allow.

Do 12 repetitions on each leg.

Squat Jumps

Simple enough…muahaha. Squat down, with feet hip-width apart. Descend into a parallel position and then drive up as high as possible, making sure to consciously push as hard as you can through your ankles, knees, and hips. Upon landing, attempt to absorb the load of the jump by landing on the front half of your feet and then sinking back onto your heels as the hips descend into the next squat.

Do 20 repetitions and rest!

Enjoy and let me know how it goes!!!

Train hard. Eat clean. Live happy.

Lauren

Here are a few photos from my adventures

Ingredients:

• 1 sweet potato
• sea salt and ground pepper, to taste
• 1/2 cup low-fat Greek yogurt
• 2 tsp honey
• 1/2 tsp ginger, grated

Chips:

1. Preheat oven to 400 degrees.
2. Slice potatoes into very thin slices.
3. Sprinkle with slat and pepper.
4. Bake for 5-7 minutes.

Dip:

1. In a bowl, Whisk together yogurt, honey, and ginger.
2. serve with chips

Lauren