Chocolate Chip Pumpkin bars

Chocolate Chip Pumpkin Bars

 

In light of fall and the seaonal pumpkin flavored items now in grocery stores I thought I'd post a pumpkin recipe for those with a sweet tooth. This is a great recipe I found and adapted.  The macros are very reasonable and these are not loaded with sugar which I love.

 

 

 

 

Yield: 36 bars

Prep 20 mins Bake 350°F 25 mins

 

Nutrition facts:  83 calories, 4 g fat, 12 carbs and 2 WW+

Ingredients

• Nonstick cooking spray

• 1 cup all-purpose flour

• 1 cup whole wheat flour

• 3/4 cup xylitol

• 1/2 cup pecans or walnuts, finely chopped (optional)

• 2 teaspoons baking powder

• 1 teaspoon ground cinnamon

• 1/2 teaspoon baking soda

• 1/2 teaspoon salt

•  4 eggs, slightly beaten

• 1 15 ounce can pumpkin

• 1/2 cup olive oil

• 1/4 cup almond milk

• 1/3 cup miniature semisweet chocolate pieces

• 2 tablespoons miniature semisweet chocolate pieces

Directions

Preheat the oven to 350 degrees F. Lightly coat a 15101-inch baking pan with nonstick cooking spray; set aside. In a large bowl, stir together all-purpose flour, whole wheat flour, granulated sugar, pecans (if using), baking powder, cinnamon, baking soda, and salt.
In a medium bowl, combine egg, pumpkin, canola oil, and milk. Add pumpkin mixture to flour mixture along with 1/3 cup chocolate pieces; stir just until combined. Spread the batter very evenly in the prepared pan. Sprinkle top with 2 tablespoons chocolate pieces. Bake about 25 minutes or until a toothpick inserted in the center comes out clean. Cool on a wire rack. If desired, sprinkle lightly with powdered sugar. Cut into bars.

 

 

 

 

 

 

 

 

Resource: http://my.hearthealthyonline.com/recipe/chocolate/chocolate-chip-pumpkin-bars/

At Home or Hotel Leg/Glute Workout

 

 

At home or Hotel Leg/Glute Workout: 🏠✈️

 

 I loved this workout because all you need is resistance bands, these are easy to travel with too! 

 

Leg/Glutes and Ab workout-

 

  Reverse lunges one leg at a time with foot in band 4x20 each leg. 

 

Superset: 4x25ft. Walking lunges with 4x30 standing squats.

 

Band leg curls 4x20 each leg(shown in video)

 

Band standing abduction 4x20 each leg(shown in video)

 

Superset: glute bridge 4x30 with donkey kicks on all fours 4x25 each leg. 

 

ABS***

 

4x25 leg lifts,

 

4x25 crunches,

 

4x 1min plank,

 

 4x15 each side plank hip lifts on elbow,

 4x40 twisting v-sit.

 

  Try it out! I know I'll be using this workout while traveling. Don't be fooled that this isn't hard, I was dripping sweat 😅 👍keep moving throughout the whole workout with little to no rest. I ended with an hour of yoga. 😄 #athome #hotel #workout #glutebuilding #legs #abs #travel #onthego #athlete #noexcuses

 

Video: Instagram Mrsfitwife
http://instagram.com/p/uNoYl5s2AN/?modal=true

Mrs. Fit's Buffalo Ranch Crockpot Chicken

 

 

My Buffalo Ranch Crockpot Chicken recipe is quite simple.

 

 1/2-1 cup of Franks Hot Sauce or Buffalo Sauce

 

1/2 Packet or little less of Ranch dip seasoning

 

Little dash of water

 

Skinless, boneless thinly sliced chicken breasts or tenders

 

Place all in crockpot and stir well. Cook on low for 4-5 hours. Serve over brown rice, salad or eat alone. Enjoy!

 



My First Bodybuilding Competition

Hey Everyone!

 So I thought I'd recap some of my experience from my competition. I took 12 weeks to prepare for Fitness Helsinki Championship on March 8, 2014. I already had been working hard to gain a lot of muscle since I had planned on training for Figure category. I put my own nutrition and workouts together since I am a certified trainer and nutrition specialist. I had the help from Jessica Issacs, our co-coach on Team Armed Forces Europe. She was my main mentor through prepping for the show especially closer to the show since I didn't know as much about "peak week" and doing all that needed to be done as far as cutting water,etc.

 At about two weeks out was the point at which I didn't want to compete anymore. I was having such a hard time mentally. I wasn't sure if my body would get to where it needed to be and was freaking out to say the least. I trusted the process and with the support of my family, friends, team mates, and coaches I was fully ready for peak week. I loved the last week up to the show. I was nervous for the show, because I didn't know what to expect stepping on stage for the first time.

The show was on a Saturday morning and I flew out from Germany with my friend Chelsea and my husband to Finland on Thursday morning. We arrived to Finland with some of my team mates around 1pm and were greeted happily with a promoter of the show. We got to ride in a Range Rover from the airport to the hotel because Range Rover and Jaguar were some of the sponsors for the show. It was amazing being with the team, seeing everyone excited and ready to compete.

 We all went to the athlete meeting Friday night before the show then headed back to get some rest before the big day. I had to wake up at 1am for makeup and hair due to how many team mates had to have their makeup and hair done. Our show started at 11am, I competed first in Model category with clubwear, sportswear, bikini and Figure category. I ended up taking 2nd place in Figure category. I was so overjoyed and thrilled to have done so well for my first show. I won't forget the look on my husband's face in the crowd as the announced my placing. My coaches were also super proud of how well I had done and cannot wait for me to compete again. I also cannot wait to compete again and plan to later this year.

 

Chocolate Protein Granola

 

 

Here's a protein recipe I found from Micheal Kory on Youtube. I modified the ingredients a little. This is one that the whole family can enjoy!

 

 

Recipe:

 

2 c. gluten free rolled oats

 

 1 T. cacao powder

 

2 tsp. stevia

 

1/2 scoop chocolate peanut butter whey protein powder

 

1 tsp. coconut oil, melted

 

1/4 c. water or almond milk

 

Cinnamon

 

 

Directions:

 

Preheat the oven to 350 degrees.

 

Mix everything together in large mixing bowl.

 

Spread onto greased cookie sheet.

 

Bake for 20-25 minutes. 

Mrs. Fit's Gluten Free Peanut butter Chocolate Chip Cookies

 

 

This recipe is adapted from Ashley Horner's Clean Chocolate chip recipe,

 

Ingredients:

 

1 c. gluten free oat flour

 

1/4 c. coconut flour

 

3 Tbsp. PB2 (optional)

 

4 egg whites

 

2/3 c. unsweetened almond milk

 

1/4 c. stevia

 

1 T. baking soda

 

1/2 T. baking powder

 

1/4 c. vegan dark chocolate chips

 

1/4 tsp. sea salt

 

Optional: Add 1/2 scoop chocolate pb protein powder to increase the protein content, increase almond milk to 1c.

 

 

 

Directions:

 

Preheat oven to 350 degrees.

 

Mix everything all the dry ingredients in large bowl until well mixed.

 

Then add the wet ingredients.

 

Combine well. Form 10 big cookies on greased cookie pan.

 

 Bake for 15-18 minutes

Mrs. Fit's Super Bowl Party Appetizers

Super Bowl Party Time:

 

Here are a couple options for healthier dishes to take to a superbowl party or any other get together.

 

Buffalo Turkey Bites:

 

 1 lb. ground turkey

 

2 egg whites

 

3 Tbsp. chopped celery

 

2 Tbsp. crumbled blue cheese

 

1/2 tsp. cracked black pepper

 

1/2 tsp. garlic powder

 

1/2 tsp. onion powder

 

Sauce:

4 oz. ghee or coconut butter

1/2 c. frank's hot sauce original or buffalo style

 

Directions:

 

Preheat oven to 350*F . Combine all ingredients for bites together in large bowl until well combined. Form into 1 inch size balls. Bake for 10 minutes.

 

For sauce combine both ingredients in small saucepan on stove over medium heat or microwave on high for 2 min. Stir in intervals or frequently.

 

Once the 10 minutes are up, dunk balls into the sauce mix and place on a greased cookie sheet. Bake another 12 minutes.

Zucchini Parmesan Fries:

 

 

2-3 egg whites

 

Parmesan cheese

 

2-3 zucchini or summer squash

 

 

Directions:

 

Preheat oven to 425* F

 

Wash and then cut zucchini into 8 long pieces, like fries.

 

Then dip pieces into bowl of egg whites.

 

After coat with parmesan on a plate.

 

Place coated pieces onto greased cookie sheet.

 

Bake for 25-30 minutes or until slightly golden. 

Happy Super Bowl! xo Mrs. Fit

Mrs. Fit's Leg Blasting Circuit

 

 

Mrs. Fit's Leg Blasting Circuit:

 

3-4 rounds of 10-12 reps each exercise

 

Plie DB Squats
Stiff legged deadlift
Jump Squats
Jump Split lunges

30 second rests between sets

TAFE "Reps 4 Relief"

 

BENEFITING: AmeriCares

EVENT DATE: Jan 25, 2014

DAYS TO GO: 10THE STORY:

Team Armed Forces Europe (TAFE) is eager to do their part to help disaster relief efforts in the Philippines. Your donation will go directly to AmeriCares - a non-profit emergency response and global health organization currently hard at work helping the victims of Super Typhoon Haiyan.

TAFE is ready to work for your charitable donation! For every $1 we raise, we will complete 1 repetition of an exercise/skill. Our team athletes will be doing everything from handstand push-ups, to burpees, pull-ups, squats and more! Once we've hit the deadline for this fundraiser, we will get to work in the gym and put together a video that we will post on our page facebook.com/TeamArmedForcesEurope.

We thank you in advance for your generosity and support in helping the victims of Haiyan.
Instagram:  @teamarmedforceseurope #reps4relief

 

http://www.crowdrise.com/reps4relief/fundraiser/teamarmedforces?fb_action_ids=10203047784185861&fb_action_types=og.likes&fb_ref=s%3DshowShareBarUI%3Ap%3Dfacebook-like&fb_source=other_multiline&action_object_map=%5B234147156745995%5D&action_type_map=%5B%22og.likes%22%5D&action_ref_map=%5B%22s%3DshowShareBarUI%3Ap%3Dfacebook-like%22%5D

HYLETE Performance Wear

For all Mrs. Fit and Sophisticated followers Hylete Performance Wear is offering a 20% discount off their products and gear.

Use Promo Code (20% Off): TRTY62YJ0

 

To shop: http://hylete.com

 

 

 

 

 

My Support System is AMAZING!

Good Morning!

Over the past year I have been blessed to have such amazing and unconditional love and support from my close friends and family. My husband, RJ, especially has been incredible! I haven't always been nice and pleasant to be around or in the mood to cook or clean around the house, yet he has stepped up and been understanding. He has continued to motivate me day in and day out eventhough he's been deployed for the past six months. I also have some pretty great friends. They have been supporting and understanding when I couldn't go out to eat and when I had to stop what we were doing to eat my meals. They have kept encouraging me and kept my eye on the prize. I even have helped motivate them too. One of my friends has lost 20lbs the past couple months. Another has lost weight and put on more muscle and definition. I'm so proud of my friends! My family has also been encouraged by my transformation. Both mine and my husbands family have started making changes slowly, both nutritionally and exercise wise, resulting in weight loss. My new teammates on Team Armed Forces Europe have become a great support system as well. We all get along so great together and really encourage each other to be better. I am honored to be apart of such an amazing group of athletes. I'm also extremely glad to be the person that has inpired the people around me. To me, that is truly the best gift of all. I know that I have done my job and mattered, because I have helped those I love and that are close to me.

 

 

 

Keep up the great work everyone!

 

-Mrs. Fit

 

 

Looking back....

Hello Fitness Enthusiasts!

The past couple weeks I've been prepping for Fitness Helsinki I sometimes have noticed I get hard on myself. I start questioning what I'm doing with my workouts and nutrition. It is a very slow and patient process to go through in prepping for a bikini or figure competition. This show I planned on competing in both figure and bikini, but with more insight from my coach and team I decided it's best to do figure. I have put on so much more muscle since August, when I orginally wanted to compete in in a Utah NPC bikini show. I'm so pleased with how my progress has come along that I wanted to look back at the past year to help motivate me for the year to come...

 

Top right in order: Sept 2013-Jan 2013

 

 

 

Right side to left: November 2013 to December 2013

 

 

Keep in mind it wasn't all about just the workouts. It was a combination of mental and physical obstacles that I had to overcome. It wasn't always easy, but I never gave up. If I can do it, so can you!

 

What's stopping you from becoming the best you?!

 

xoxo Mrs. Fit

New Year New Mrs. Fit!

I have been super busy lately with all that has been going on in my life lately. A lot of new and exciting things have happened...

I became apart of Team Armed Forces Europe, a bodybuilding competitor team.

 

Photo: Brian Cann, Heirlooms and Intimacies People

 

Photo: Simply Laura Sports Photography

 

 

Photo: Simply Laura Sports Photography

 

 

FOLLOW US:

Instagram: http://instagram.com/teamarmedforceseurope/
Youtube: http://www.youtube.com/user/teamarmedforces
Twitter: https://twitter.com/TeamArmedForces
Facebook: https://www.facebook.com/TeamArmedForcesEurope

Photographers:

https://www.facebook.com/SimplyLauraSports

https://www.facebook.com/pages/Heirlooms-and-Intimacies-People-Brian-Cann-Photography/169237196595017


Our first show of 2014 is March 7, 2014 in Helsinki, Finland.

Stay tuned for compeition prep... :)

Mrs. Fit's Full Body Melt Down!!!

A little update on Mrs. Fit....

So I'm sure some readers have been wondering where I am!  Lately I've been slacking on posting directly on my blog page, because I am in school again, taking 18 credit hours and working with a couple clients on top of that. I have really been focusing on getting my body ready for a competition in April here in Germany. However, competing in Europe is not the same as the states. It has been a little difficult to find out about shows and where to get competition suits, etc. I've been focusing hard on my training, specifically with building my glutes and hamstrings, as they are my weak area. I was practicing posing today and tried to get a couple shots for my own progress pictures and for update on how my body is changing. Thanks for all my supporters, I really appreciate it!

My hard work has definitely paid off...lifting heavy, clean eating, and consistency!!!! No fat burners or any crazy things. Just plain healthy eating...I do take multivitamin, BCAAs, whey protein powder, and pre-workout occasionally. I lift heavy and only do minimal cardio. I am eating carbs too! Losing weight/fat the healthy way is the best to ensure you don't ruin your metabolism.


My weight Sept. 23, 2013 : 132lbs, 18% bf              Nov: 125lbs. 16%

 

 

Any questions, feel free to message me or email me! I'd love to help answer any questions you might have.  Happy Training! :)

Mrs. Fit's Carbless Pizza Bites

 

 

I was really craving some pizza, but knew the regular cheese and bread would make me sick. I looked on Pinterest and found egg and bacon muffins and thought I could do something similar for my pizza craving. I came up with these gems...

 

 

 

You'll need:

 

Muffin tin

 

Pam Spray

 

1 c. Egg whites

 

17 Turkey pepperoni or your choice of meat

 

1/4-1/2 fat free cheese (I use lactose free kind)

 

1/2 Tbsp. Italian or Pizza seasoning

 

about 1/2 Tbsp. Nacho Cheddar popcorn seasoning

 

Sauce for dipping

 

 

Directions:

 

Preheat oven to 425*

 

Spray muffin tin with pam

 

Mix eggs and seasonings together

 

Pour egg mixture about 1/2 way of muffin tins (Filling about 6-7)

 

Add pieces of pepperoni to each cup

 

Top each cup with a little cheese

 

Bake about 12-15 minutes

 

Allow them to cool a couple minutes

 

Plate the bites, dip into sauce and....

 

 

ENJOY!!!!

 

 

Now on Instagram!!!

I finally caved in and got instagram follow me at:

 

http://instagram.com/mrsfitwife

 

I post more pictures on there than Facebook sometimes, because it's more convenient. Thanks for all the support! Love you guys



Mrs. Fit Fat Be Gone WOD

 

 

Fat Be Gone WOD

 

****Use proper form and brace your core to prevent injury, make sure to choose your weight according to your fitness level or even use no weight!!!!

 

Also if you don't understand the terms or description, please look up the exercise and practice before taking it to the gym. Be careful and go lighter till you get the proper form.

 

 Try for 2-3 rounds, resting 30 sec between exercises and resting 1-2 min after 1 round.

 

 

KB or DB Jump Squats:

 ( Hold weight with both hands between legs and press from your heels, jump up in same place) X8

 

KB or DB Swings:

(Hold weight with both hands, squat and swing weight in front of you like a front shoulder raise) X8

 

KB or DB Head Cutters:

(Hold weight with both hands and circle the weight behind your head and around from one side to the other alternating directions) X8

 

Half Turkish Get Up:

(Lay on the floor, bend one knee and same side arm hold weight. The other leg is straight and use the other free arm to help you lift your body up off the floor) and  X8 each

 

DB Burpee:

 ( hold two DB in hands whole time, even during push up part) X8

 

Renegade Row:

(Start in plank position with DB or KB under your hands. Then alternate rowing each arm) X8

 

Clean and Press:

(Bar upright row, then flip bar and press overhead) X8

 

DB Pull over:

(Lay down and hold weight overhead with slightly bent elbow use lats to pull the weight towards your belly) X15

 

Bike X 3 min. 

 

Side plank walk:

 (plank position walking hand to hand, foot to foot) X 12

 

Broad Jump:

(Stand with legs slightly bent and jump as 2 feet or so in front of you landing on both feet. Use your arms to propel yourself forward) X 12

 

Sprinters Sit up:

(Lay on floor with body extended. Crunch body up like full sit up, but bring opposite arm and knee up together. Alternate sides) X8 each side

 

 

 

Reference: Similar workout from Pureworkoutslc.com 

 



Motivation Monday...(even thought its tuesday)

 

 

So for those don't know me well my husband left a couple weeks ago for his 2nd deployment. This is our first deployment being married and has been by far the hardest. It has been different than the first foremost I am only going to school and training right now. I also am across seas away from all my family. We've been living together for two years now and we've definitely grown closer in that time. I have been a little out of it and been slacking with my blog as you probably have noticed. I'm sorry for that. I've decided to make my writing more structured by writing M, W,F.

 

 

Monday-Motivational

 

Wednesday- Workout

 

Friday- New Recipe

 

 

I hope this helps keep my blog writing regular and will give my schedule a little more structure. Feel free to give me any requests for workouts and recipes that you'd like to see on my blog.

 

 

Now for some Motivation....

 

 

Because of how I've been feeling lately I decided that it's time for me to take control of myself. Sitting around being sad and depressed is no way to live. I started a new training plan at the gym and stocked up on healthy foods. No more binge eating on the weekends because I'm sad, depressed, angry, whatever!!! If you are going through something emotional and tough, know you are not alone. Life always throws obstacles in our way for the opportunity to break through them. Kick life in the face! Take a stand for yourself and your health. Be the best that you can be inside and outside the gym. You owe it to yourself more than anybody to give yourself great health and wellness from the inside out.

I've learned that I am my worst enemy. I am so hard on myself for binge eating and not giving it my all. I know what I am capable of and just need to prove it to myself that I can get to where I once was or do better even. I know that as women we try to bring others down that are having a hard time. We pick on the weak and that has to stop. Everyone is going through something and even with a pretty smile on their face, they could be breaking inside. I know with my husband gone, I've definitely been this way. It's hard to put on a smile, but sometimes you have to fake it till you finally get there. I keep slipping in my mind, feeling that heart sinking sadness, but I know that I can get through this. Later on when this is all over I'll realize that it wasn't as hard as I thought. So say hi or give a smile to that stranger...you never know you may just make their day! :)

 

Thanks for letting me vent and get out my emotions. I hope that I helped even one person feel a little less alone today! Stay strong, You WILL make it!!!!

 

 



WOD MRS. FIT

 

 

 

 

WOD MRS. FIT

 

*Repeat 2-3 rounds

 

Make sure to choose your weight accordingly and watch your form.

 

.25 mile sprint

 

40 pushups (toes or knees)

 

40 squat and press

 

.25 mile sprint

 

40 dips

 

50 walking lunges

 

.25 mile sprint

 

40 DB flys

 

50 crunches

 

40 DB bicep curls

 

.25 mile sprint

 

40 DB bent over row

 

1 min jump rope

 

50 Russian twists