Fall Group Fitness Challenge

I haven't done any kind of challenge in awhile so here is one for those of you who like have fun, socialize and sweat all at the same time.  Cooler weather is on its way and there's no better time than right now to become your fittest, most fabulous self ever.  

All you have to do is tell me you want to be part of the challenge and start earning as many points as you can between Sept 13 and October 31st.  Each point earned is one entry into a prize drawing.  Prizes will be announced soon...

Here's how to earn points:

Share this post on your Facebook Page (1 point)

Bring a friend to a group workout (1 point)

Bring a friend to a group workout and have them participate in the challenge with you (5 points)

Friend me and log your food on My Fitness Pal

5 day streak (1 point)
10 day streak (2 points)
15 day streak (3 points)
and so on...

Attend 10 group sessions between now and October 31 (10 points)
 

Healthy Breakfast Ideas

I've been asked numerous times for meal plans and meal ideas so here we go, I'm starting with the most important meal of the day.  I tried to pick things that would be fairly quick and easy to assemble with only 3-4 ingredients.  Each combo contains whole grains, a fruit or vegetable,  healthy fat and protein to keep you feeling satisfied and avoid blood sugar spikes.  The best part is, all of these are approximately 300 calories so you can enjoy every last bite with your favorite hot beverage (I recommend green tea)!

1 Whole Wheat Waffle + 1 Tbsp Peanut Butter + 1/2 Sliced Banana   
1 Whole Grain Tortilla + 1 Egg + 2 Tbsp Hummus + Cooked Veggies  
1 Whole Wheat English Muffin + 1/4 C Nonfat Ricotta + 1 tsp Honey + 1/2 C Sliced Grapes + 2 Tbsp Chopped Pecans  
1 C Cooked Oatmeal + 1/2 C Fresh or Thawed Frozen Berries + 1 tsp Chia Seeds + 2 Tbsp Sliced Almonds   
1 Whole Wheat Bagel Thin + 1 Poached Egg + 1/2 Small Avocado 
6oz Greek Yogurt + 1/2 C Mixed Berries + 1/2 C Kashi Go Lean Cereal  
2 Breakfast Cookies + 1 Hard Boiled Egg + 1 C Melon
1 Slice Whole Wheat Bread + 1 Egg + 3 Egg Whites + 1 C Spinach (scrambled) + Salsa

Healthy Pumpkin Spice Protein Cookies

1 C Rolled oats
1/2 C Almond flour
2 Scoops Sprouts Vanilla Whey Protein Powder
2 Tbs Chia Seeds
1/2 C Pecan pieces
1 1/2 tsp Pumpkin pie spice

1 ripe banana
1 C Pumpkin Puree
1/2 C Pasteurized egg whites
1tsp Vanilla Extract

In a large mixing bowl combine all dry ingredients. In a medium mixing bowl, mash the banana then add remaining ingredients.  Mix well then add to dry ingredients.  Mix, then spoon onto a greased cookie sheet.  Bake at 275 for 25 min.

This recipe is pretty forgiving so ingredients can be added or changed according to taste.  I added dark chocolate chips to part of the batch so my kids would enjoy them more.  Makes 12: 90 Cal, 3.5 g Fat, 10.5 g Carbs, 4.8 g Protein.

With the right ratio of carbs:fat:protein these cookies make a great healthy snack when on-the-go.

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Breakfast Cookies

I've been making these breakfast cookies for years now.  I started making them from a recipe I found on Pinterest and it has slowly evolved into my own version.  With a mix of protein, simple and complex carbs and good fats they're healthy, satisfying and great as a quick breakfast, or post workout snack.  

Breakfast Cookies

1 C rolled oats
1/2 C unsweetened shredded coconut
1 tsp ground cinnamon
1/2 C almond meal
1/4 C sliced almonds (or chopped nuts of your choice)
1/2 C dried cranberries (of dried fruit of your choice)
1 scoop vanilla protein powder
2 Tbsp hemp seed protein powder

1 mashed banana
1 Tbsp olive oil
1 C liquid egg whites

Mix the dry ingredients in one bowl and wet in a small separate bowl.  Add the wet ingredients to the dry, mix well and scoop onto a greased cookie sheet.  Bake at 270 for 15 min.
Makes about 12 cookies, each cookie is about 120 Cal, Fat (g) 4.7, Carbs (g)14.8, Fiber (g) 2.5, Protein (g) 5.3