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Make Up By Lacey

High-Fives to Friday and to awesome friends! I know it’s hard to believe that I’m not doing a food or workout post, but sometimes we all need a change…and a fun one of course. I may wear yoga pants, my hair in a ponytail, and sneakers on a daily basis, but deep down, I’m a girly girl and love dressing up and doing my hair and makeup. I clean up quite nicely. 😉 So, I asked my good friend Lacey, who I met a couple of years ago, while I lived in Denver to share with all of you her “5 Favorite Finds for Athletic Women”. Lacey is the owner and founder of Makeup by Lacey. If you are in the Denver area, make sure to contact her for questions, advice, or events that you need to get dolled up for. She’s an amazing make-up artist, a great friend, and a athletic woman! Take it away Lacey and THANKS!

Hi there! My name is Lacey Klein. I’m a makeup artist in Denver, CO, and I am so excited to be writing a guest blog for She Rocks Fitness!  My works takes me in all directions, from photo shoots, to editorial, to updating models portfolios, to brides, to makeup lessons for women who want a refresher on makeup application and product recommendations, and even teens who’s moms hire me to show their precious girls how to wear age-appropriate makeup (that they are all to willing to liberally apply no matter what it is…omg, when I’m a mom…lol!).

This was a super fun blog for me to write because I got to combine every day practicality, with a few fun current trends for you all to try out. I’m going to start with my 5 Favorite Finds for Athletic Women, and end with my 5 Favorite Fall Trends for 2011.

 My 5 Favorite Finds for Athletic Women

**A Fun fact about the main brand I use and recommend for long-lasting and             waterproof makeup (and why it works so well no matter how hard you sweat), is             that Make Up For Ever’s Dany Sanz originally created many products from this             line for performers of water ballet!  Anything and everything I mention in my blogs I have personally used or currently use on my clients and myself.

Concealer: Make Up For Ever’s Full Cover Concealer. It’s a truly waterproof, full coverage concealer that works better they you would even hope. Enough said!

Foundation: I absolutely adore Make Up For Ever’s Mat Velvet + Matifying Foundation. This stuff provides beautiful, natural coverage, and is very water-resistant. No sweat lines down the cheeks with this product. 🙂

Mascara: Lancôme’s HYPNÔSE DRAMA WATERPROOF. I can’t speak more highly of this product. It was I personally use for waterproof makeup, what I use for all my photo shoots, and also what I use on all my brides. I haven’t had a bad experience yet. I have time and time again worn this product in the rain, literally swam laps in it, and still have never had dark under my eyes after.

Eyes: Make Up For Ever’s Aqua Liner (which is a liquid liner) or their Aqua Eye (pencil). These are both 100% waterproof, smudge-proof, and completely dependable even in the rain.

Lips: Make Up For Ever’s Aqua Lip Waterproof Lip liner Pencil. Like the Aqua Eye, but for lips. It truly is waterproof and long-lasting, but not at all drying…one of the problems I find many “waterproof” products. It’s a creamy, velvety consistency that I love. The best thing though? You can apply your favorite chap stick over it time and time again, and it will still stay on.

Now to the Fun Stuff!…My 5 Favorite Fall Trends for 2011!

Colored nail polish: This is probably my favorite trend for fall, for a few reasons. I’m a pretty casual dresser, and even when I got out at night, I tent to stick toward clothing colors that aren’t exactly, well, “vibrant.” I suppose I’m kind of a creature of habitat at times.  That said, I really think that doing a bold, bright, or otherwise unique color on your nails is the easiest, least-intimidating and affordable way to try a new trend and have fun, while still feeling 100% like yourself.  I have seen so many women lately that are out running errands, etc., in jeans and a t-shirt, but they have a fabulous manicure with some really cool color, and it looks fantastic and soooo very chic.

My favorites that I have seen so far this season are:

  • Butter London Nail Lacquer in Toff, $14 (A darker variation on rose pink.)
  • MAC Nail Lacquer in Purple Majesty, $15 (This color is gorgeous!)
  • NARS Nail Polish in Galion, $17 (An awesome slate grey.)
  • Essie Nail Polish in Going Incognito (A fabulous, light royal blue.)

Matte Lipstick: I am so happy matte lipstick is back in style. It adds instant sophistication and looks so beautiful on creamy skin. Gloss is always fun, but try something new next time you go out, and stick to a matte lip. Its modern, chic, and on trend this season! I couldn’t be more excited about this.

Some product suggestion to check out:

Super affordable, and used by even the most discerning makeup artists out there. If you are on a budget (and ever if you aren’t!), you have to try:

  • NYX’s Matte Lipstick. I adore this product, and love how shocked at the high quality everyone is when I first recommend it to them! Colors I love right now are Hippy Chic, Pale Pink, and Merlot. Luckily, they are affordable enough to try more then one! Don’t bother going to their website because they are all sold out. The best place to find them is usually Ulta.
  • Sephora Brand’s Maniac Mat Long Wearing Matte Lipstick. Especially love it in 05, 08 and 09.
  • NARS Pure Matte Lipstick.

Graphic (or double winged) Eyeliner: I have been doing this look as a makeup artist for a while now, but I love that it has gone mainstream as a trend for Fall 2011. Here is a great link for how to do it, and products to use. I think all the products they suggest are great. Just keep pointed Q-tips and eye makeup remover close buy, and please, practice before you plan on wearing it for a night out. I love using a flash car or even blue tape to do the lines: http://www.bellasugar.com/How-Get-Double-Winged-Eye-Makeup-Look-Like-Chanel-Iman-14587713.

Monochrome Eyes and Lips: I love how this trend can make anyone look instantly modern and fresh. I tend to stay with neutral shades for this look. For example, a light/warm tan or brown on the eyelid, going just slightly up into the crease at the outer corner of the eye, and a matching or complementary color on the lips, like a brownish nude or peachy color. Depending on your skin tone, you can really have fun playing around with monochrome colors and finding which complements you when worn on the eyes and lips. Just a suggestion: I would keep the rest of the face fairly matte and simple and let the monochrome eyes and lips be the focus. Also, try to keep the same texture on the eyes and lips as well (i.e.: forgo the lip gloss).  Any cream eye shadow would be perfect for this look, since it can be used on the lips as well.

Metallic Eye Shadow (but only up to a point): This fall I am seeing the “metallic smoky eye” all over the place. It’s definitely a cool trend, but one that could be easy to go overboard with if you aren’t careful. I am loving the controlled use of metallic shadow (especially warm, coppery colors!) at the inner corner of the eye. For an evening look or for a holiday event, I also love the metallic shadow in place of eye liner, especially for the bottom lash line. To make sure it stays in place all night, use a cream shadow, or if using a powdered shadow, a good primer will do wonders. My favorite is Urban Decay’s Eye shadow Primer Potion.  I use this on the lids, lips, and even under the eye before applying concealer sometimes!  If you can find a shade of metallic shadow to compliment your natural eye color as well, it will make your eyes sparkle and pop even more…especially at night!

Makeup By Lacey

Website:www.makeupbylacey.com

Makeup by Lacey

Email:lacey@makeupbylacey.com

Makeup by Lacey

Blog:blog.makeupbylacey.com

Makeup by Lacey

Twitter: _makeupbylacey

WIAW

I cannot believe it is already Wednesday! I still don’t have a Halloween costume and I’m still trying to get through my never-ending “to do” list. It frustrates me sometimes how long it gets, but at the same time I am slowly, but surely crossing items off, so I cannot beat myself up over it. Anyway, this week, I’m working on getting back on the “clean eating wagon” and training hard, after a FABULOUS weekend down in VA for my 10 year Homecoming reunion. Post to come later this week…

Today was not only a beautiful fall day here in Jersey, but it was also filled with great clients, helping a client/friend, killer workouts, and eating lots of great foods. My workout today involved a 4.5 Mile run in 33:45 Minutes and a 40 Minute Back & Biceps workout. My legs were so SORE from yesterdays workout, but I pushed through the run and really worked on speed and climbing the hills. My heart rate way up, I was breathing hard, and my legs now feel better! 🙂

If you haven’t checked out Peas and Crayons, it’s a great blog to find creative meals and ideas. This is where WIAW was born! Have a Happy Hump Day!

Breakfast: “On the Go Pumpkin Parfait”

  • 1 c Chobani 0%
  • 1/2 c pumpkin
  • 6x diced strawberries
  • 1/2 c Nature’s Path Pumpkin Flax Plus Granola
  • Dash of cinnamon

Lunch: “The Kitchen Sink Salad”

  • Chopped lettuce
  • 3x small tomatoes
  • 2x green peppers
  • 1/4 c chickpeas
  • 3x slices of spicy turkey breast
  • 2 T hummus
  • 2 T hot salsa

Snack: “My Favorite Fall Flavors”

  • 1 diced apple
  • 1/2 c pumpkin
  • 1 “heaping” T of Teddie’s PB

Dinner: “Healthy, Easy, and Ready in 20 Minutes”

  • 4 ounce salmon filet (lemon, fresh basil, red pepper flakes)
  • 1 c re-heated quinoa
  • Sauteed broccoli, mushrooms, and garlic

Do you make weekly goals for yourself? If so, what is your goal this week?

Road Tripping to Williamsburg, VA

“To live you have to experiment, to have the ability to experiment you have to have confidence, to have confidence you have to be loved, to be loved you have to love.”~ Unknown

Good Morning and Happy Friday! I’m sitting here at my computer, having a delicious cup of coffee, feeling the cool fall breeze, and watching the sky slowly start to get lighter. I love mornings like this. It’s peaceful and oh so relaxing! My morning client cancelled, due to work related reasons, so I figured, I’ll get up early, and get my workout in, and then hit the road to my 10 Year Homecoming Reunion down at the College of William and Mary! High-Fives! Hopefully leaving a little bit earlier will get me down there in time tonight to watch the Tribe field hockey team play!

After inhaling a delicious blueberry packed protein pancake with the last bit of my Teddie’s Peanut Butter, it’s time to hit the road. Have a wonderful weekend and see y’all next week…Get outside and enjoy these wonderful fall temperatures.


Workout Schedule:

  • Monday: 1:15 Min Vinyasa Hot Yoga & 30 Minute Full Body Circuit
  • Tuesday: 1:30 Min Run
  • Wednesday: 1:15 Min Vinyasa Hot Yoga & Chest & Triceps Workout
  • Thursday: 35 Min Cardio & Back & Biceps Workout
  • Friday: 35 Min Stair Master & Leg Workout
  • Saturday: OFF
  • Sunday: OFF

Do you always attend your college reunion?

WIAW and Random Distracting Thoughts!

Last day to enter the GIVEAWAY! I’ll be announcing the winner Thursday morning! If you haven’t…seriously why haven’t you? I’ll be posting the winner around 1:00 PM.

Let’s talk food and something that was bothering during my yoga practice this morning. I’m never one to complain about yoga at all, but once in a while you have one of those classes, when there are just certain things that irritate you. I had 2 this morning. One: Why do people bring their cell phones into the room? Unless you are a doctor who is on call, which I know that these people weren’t, there is NO need for it. Two: When teachers talk politics. I understand we all have an opinion, especially with so much going on in the world, but when I come into the yoga studio, I like to leave all of this behind. Without letting this frustrate me, I closed my eyes, took a few deep breaths, and focused on my intentions for the practice. Whew!

That felt good to release and I apologize for complaining, but hey it happens. 🙂 On that note, check out my eats from this Wednesday. Lots of good eats, new dishes, old dishes, and the regulars (aka: peanut butter). Hard to believe, but I took a week off from pumpkin. HA!

Breakfast: Chocolate Berry Protein Pancakes

  • 1 scoop whey protein
  • 1/2 T unsweetened cocoa powder
  • 1 whole egg & 1 egg white
  • 1/2 T chia seeds
  • 1/2 c raspberries & 1/2 c blackberries
  • Splash of unsweetened almond milk & water
  • 1 “heaping” T of Teddie’s Peanut Butter

Lunch: Venison Stir-Fry

  • 1 handful broccoli
  • 6 diced mushrooms
  • 1/4 c chickpeas
  • 1/4 diced tomato
  • 4 thin slices of venison
  • 2 T hot salsa
  • Seasoned with garlic powder, fresh pepper, Italian seasoning

Snack: Apples, Cinnamon, and PB (shocker!)

Dinner: Creative Leftovers

What’s the weirdest thing you’ve experienced in a yoga class?

My 4 Fall Essentials!

Don’t forget to enter my GIVEAWAY…Winner will be announced on Thursday morning!

It’s a new week, new day, and as always a great way to start the week fresh with healthy eating, and kick butt workouts! I typically start my Mondays bright and early, with coffee, a stellar breakfast, and then yoga at Powerflow! Sundays are my well earned rest day, so diving right into hot yoga first thing on Monday is a great way to clear my mind, sweat out the toxins, and stretch it all out before the week begins. It feels oh so good!

Let’s talk about “My 4 Fall Essentials”! These are 4 things that I have been using on a consistent basis for the past month and 4 things that well I’ve been obsessing about, but are important to my health and strength.

  1. Pumpkin: Ever since pumpkin was available in the stores this season, I’ve been eating it on a regular basis (aka-obsessed). It’s just flat-out delicious, healthy, and versatile. In the blogging world, as soon as fall rolls around, the abundance of recipes that are posted daily are through the roof (soups, smoothies, muffins, pancakes, casseroles…) It’s amazing how creative people can get with pumpkin. But let’s talk about the health benefits and why you should be eating it this fall: rich in anti-oxidants & beta-carotene; slows down the aging process; low in calories & fat; and is filled with iron, zinc, fiber, Vitamins C & E, riboflavin, and potassium. High-Fives!

    Pumpkin Smoothie

    Pumpkin Oats

    Pumpkin Pancake

  2. Wide Barbell Squat: Oh these babies BURN and I love them! This past month I’ve recently taken a step back from so much emphasis on endurance training and taken more of a focus on strength training. It’s a nice change and I’m already seeing changes in my physique and a serious increase in my appetite. 😉 Anyway, these squats are powerful. They mainly work the quadriceps, but also focus on the glutes, hamstrings, lower back, and calves. Why you should include this in your strength training regimen: helps develop overall strength; sends your fat burning metabolism through the roof; and increases the muscle mass in your lower body.
  3. Protein: Since I have increased my strength training, I have also increased my protein intake. My main sources of protein are: eggs, chicken, steak, tuna fish, whey protein, and Greek yogurt. Why is protein so important in your daily eats: supports the growth & maintenance of body tissues; builds antibodies; maintains fluid & electrolyte balance; repairs exercise-associated muscle damage; and provides energy & glucose. Source. Check out my friend Lauren’s piece on a Lesson in Protein. This is a great read that is straight to the point!

    Tuna Salad

    Eggs & Ground Venison

    Green Monster Smoothie

  4. Bridge Pose: This is a beautiful pose that is not only a regular in my yoga practice, but I also use with many of my clients. Lately in my yoga practice, I have been experiencing some lower back pain, especially when I go into wheel. So, I’ve taken a step back and focused on bridge and working on the basics to build up my strength and to take the pain out of the lower back. I’m doing this by grounding the feet, using the legs, and lifting the chest. Oh it feels so good! So what are the benefits of bridge pose: stretches the chest, neck, and spine; rejuvenates tired legs; improves digestion; and calms the brain & helps alleviate stress & mild depression. Source

Do you have a Monday routine that you follow on a consistent basis?

Healthy Bites GIVEAWAY!

I’m SO EXCITED about this Friday giveaway, not only because I haven’t done one in forever, but because it is for the incredible blogger, wife, athlete, and close friend Lindsay Cotter and her business Healthy Bites!

Lindsay and I met over a year ago and she has been so supportive both personally and professionally. She’s an amazing woman! 🙂 I reached out to her a couple of months ago about purchasing some Healthy Bites to try out before doing this giveaway and she sent me a variety of all the flavors below. I honestly looked at them and thought “those little things are going to give me energy?” Since I drastically increased my endurance training this summer, I needed to learn what, when, and how to fuel my body. On runs or rides, I typically eat 3 of these and they are AWESOME! These little treats pack so much flavor and energy, I couldn’t believe it. Enough blabbing…read about them below and ENTER!!!!!

Healthy Bites is a company dedicated to providing healthy snack and fuel options for all people. It was started by myself (Lindsay Cotter) and my husband (James Cotter).  I am a certified Nutrition Manager and Fitness Consultant and my husband James is a professional triathlete. In an effort to help James have good pre and post recovery snacks I started making him healthy bites. Realizing, that I was onto something I enlisted my friends and colleagues to help me expand my idea into a small business.  All of us worked hard to create different flavors and break down nutrition for each Healthy Bite. James and I are grateful for the hard work and direction we received from our friends and family. They are our best supporters! Now about our Healthy Bites……..

We’ve created 4 standard flavors: Apple Cinnamon, Apricot Fig, Chocolate or Vanilla Whey Protein, and Cookie Dough. Each flavor is unique in its taste and function. All are made with mostly all-natural, gluten-free and organic ingredients. The mission is to offer the most minimally processed bites proving to people that eating healthy can taste really good while still being really good for you. Each box comes packaged with the ingredients and nutritional information so that every customer knows exactly what is going into their bodies.

Functions of the Bites

Apple Cinnamon is also known as the “fuel bite.” It is perfect for a pre-workout energy boost to start the metabolism running and give you those extra carbohydrates you need. It is made with dried apple, organic almonds, organic peanut butter, organic flaxseed grounds, Texas honey, and cinnamon.

Ingredients: dried apple, organic almonds, organic peanut butter, organic flaxseed grounds, natural honey, cinnamon. Nutrition : 65.5; 3.2g FAT (0.3g sat; 0.9g poly; 1.9g mono) 0mg CHOLESTEROL; 11.4mg SODIUM; 75.7mg POTASSIUM; 9g CARB; 1.4g FIBER; 7.2g SUGAR; 1.52g PROTEIN

Apricot Fig is also known as the “fiber bite.” It is has a high fiber content and works really well for regularity. It is made with dried figs, organic dried apricots, organic pecans, and organic unsweetened dried coconut flakes.

Ingredients: Organic dried figs, organic dried apricots, organic pecans, and organic unsweetened dried coconut flakes. Nutrition (per bite): 45.0 CALORIES; 1.3 g FAT (0.3g sat; 0.3 g poly; 0.6g mono); 0mg CHOLESTEROL; 2.3mg SODIUM; 115.0mg POTASSIUM; 8.4g CARB; 1.3g FIBER; 6.3g SUGAR; 0.5g PROTEIN

Whey Protein is also known as our “recovery bite.” This is the perfect post-workout snack because it offers a nice ratio of carbohydrates to protein to aid in the repair of muscle and tissue breakdown from exercise. It is also a healthy alternative for people looking to increase the amount of protein in their diets. It is made with all-natural vanilla or chocolate whey protein powder (sweetened with Stevia), organic almond butter, raw almonds, dried banana, and organic wild honey.

Ingredients: All Natural Chocolate/Vanilla /Strawberry Whey protein powder ( w/ Stevia), natural almond butter, raw almonds, dried banana, and natural honey.  Nutrition (per bite): : 75 CALORIES; 4.6g FAT (0.4g sat; 1.0g poly; 2.9g mono); 1.0mg CHOLESTEROL; 13.9mg SODIUM; 88.6mg POTASSIUM; 5.9g CARB; 1.0g FIBER; 3.34g SUGAR; 4.0g PROTEIN

Cookie Dough is also known as our “goodie bite.” This is a perfect sweet bite that won’t ruin your hard work. Everyone needs a little treat and these bites fit the bill. But surprise…they are healthy! They are made with Organic natural peanut butter, gluten-free chocolate chips, dried goats milk powder (lower lactose), organic honey, and raw almonds.

Ingredients: Organic natural peanut butter, gluten-free chocolate chips, dried goats milk powder (lower lactose), vanilla whey protein, natural honey. Nutrition (per bite): 45.32 CALORIES; 2g FAT (0.7g sat); .2mg CHOLESTEROL; 15.36mg SODIUM; 41.0mg POTASSIUM; 5.5 CARB; 0.3g FIBER; 4.7 SUGAR; 2g PROTEIN

To Enter this Giveaway, you MUST:

  1. “Like” Healthy Bites and She Rocks Fitness on Facebook;
  2. Follow Healthy Bites and She Rocks Fitnesson Twitter and Tweet about this giveaway: “I love Healthy Bites & She Rocks Fitness and I entered this GIVEAWAY http://wp.me/pXbLs-Aw”:
  3. Subscribe to She Rocks Fitness;
  4. Leave a comment that you did all of the above and tell me which flavor you are most excited to try AND if you were a superhero, what superpower would you have?

Winner will be randomly chosen next Thursday, October 20th and will receive a box of these delicious treats! Thanks for entering and GOOD LUCK!

WIAW

High-Fives to Hump Days! It’s was a rainy day in New Jersey and I actually enjoyed it. I was able to squeeze in a long run yesterday, which meant it was a yoga + strength training day. Today I had clients, some business meetings, lots of e-mails, and delicious eats. I trained Kathy bright and early this morning and CANNOT wait to write my “Bride-To-Be” post on her, once she gets her photos back from the photographer. I’ve been working with Kathy for almost a year and here are 2 photos from her wedding. She looked absolutely stunning…stay tuned!

Outside Christ the King

Late Night Festivities

Meanwhile, take a peek at what I was munching on this Wednesday! It was a good day…

Breakfast: Protein Apple Pancake

  • 1 scoop whey protein
  • 1 whole egg
  • 1 diced apple (heat in microwave for 1 minute)
  • 1/4 c pumpkin
  • 1 “heaping” T Pumpkin Spiced Almond Butter
  • Splash of water & dash of cinnamon

Lunch: Green Monster Smoothie with Granola

  • 1 scoop whey protein
  • 1/2 frozen banana
  • 2 “heaping” handfuls spinach
  • 1/2 T unsweetened cocoa powder
  • 1/4 tsp xanthum gum
  • 6 ice cubes
  • 3/4 c unsweetened almond milk
  • “large” serving of granola (I’m craving something sweet and this will do it!)

Snack: Random Protein Wrap

  • 2 slices turkey breast
  • 1/2 green pepper
  • 1 T hummus
  • 1/4 c pumpkin divided

Different...but pretty good! 😉

Dinner: Big Salmon Salad

  • Grilled salmon: seasoned with fresh basil, lemon, 1 garlic clove, pepper
  • Spinach and fresh escarole
  • Sliced mushrooms and red onion
  • 2x diced small tomatoes
  • 1/4 diced green pepper
  • 1/4 c chickpeas
  • 1 T hummus
  • 2 T mango salsa

What was your favorite meal on Wednesday?

Whole Wheat Pumpkin Muffins

I love when Jocelyn sends me recipes! It always brings a smile to my face, because her recipes are to die for. She shares my obsession for almond butter, pumpkin, chocolate covered almonds, and a delicious glass of red wine. On the healthier side, we both love running, hot yoga, and intense circuit training. 🙂 It’s all about BALANCE.  Jocelyn was my first client and one of my closest friends when I lived in Denver. Even though she is thousands of miles away, I still train her on-line and love following her progress. She is super mom! Anyway, this post is about her Whole Wheat Pumpkin Muffins, so read below, try them out, and enjoy the fall flavors! YUMMY!

Jocelyn Ege

On Friday mornings I always bake, it has become a sort of ritual for me to mark the start of the weekend in a healthy way.  It’s my reward for eating well all week and a chance to eat some good carbs before my Saturday morning long run.  I am always experimenting with ways to make healthy and low fat options and for fall there’s no better way than by adding pumpkin!

Whole Wheat Pumpkin Muffins

Ingredients:

  • 1  1/4 cups whole wheat flour (I like to use pastry flour)
  • ¼ cup ground flaxseed
  • ½ cup packed brown sugar
  • 1 teaspoon pumpkin pie spice
  • 1 teaspoon cinnamon
  • ¾ teaspoon baking powder
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • 2 eggs
  • 1 cup pumpkin puree
  • 2 tablespoons canola oil
  • 2 tablespoons agave syrup
  • 1/3 cup greek yogurt

optional but delicious:

  • ½ cup dried cranberries
  • ½ cup chopped walnuts

Directions:

1)   Preheat oven to 350 degrees and spray or line a 12 cup muffin tin.  Place the cranberries in a cup and cover them with warm water.  This makes them nice and plump.  It also helps to soak off some of the sweetener if you are using craisins.

2)    In a large bowl mix your dry ingredients, including sugar, together and stir with a whisk until well mixed.  In another bowl, beat eggs then add pumpkin, oil, syrup and greek yogurt.  Note, if you measure the canola oil before the agave, the agave wont stick to the tablespoons.

3)   Form a well in the dry ingredients and add wet, stir until combined but do not over mix.  Fold in cranberries and walnuts at this point.   Spoon mix in to muffins cups, about 2/3 full.  This should make 12 – 14 muffins.

4)   Bake for 16 minutes then check, should take no more than 18 minutes to be done.

5)   Cool and enjoy!  Top with greek yogurt and diced pear for a fall breakfast or slice in half and pile with turkey and spinach for a super healthy sandwich.

Approximate nutrition:  255 calories and 9 grams of fat (mostly from nuts!).  These are low sodium and low cholesterol as well with healthy protein from yogurt, nuts and lots of vitamin A from the pumpkin.

Sweet!

Savory!

Do you crave savory or sweet for breakfast?

Black Bean and Butternut Squash Chilli

It’s kind of crazy that it is already Friday…The week went by very quickly, which is always a good thing in my book. 😉 The weather in Jersey was spectacular! Lots of sunshine, crystal clear skies, and perfect fall temperatures. This weather is too awesome to not get outside and train outside, so I’m doing just that today. One of my mini goals this October is to focus more on strength training, but it’s hard getting in the gym when it’s this nice out. So I compromise…run to the gym…lift…run home. Here’s what my training schedule looked like for the week:

  • Monday: 1:15 Minute yoga at Powerflow
  • Tuesday: 35 Minute Stair Master & 35 Minute Isolated Chest & Triceps Workout
  • Wednesday: 40 Minute run with Kala & 1:15 minute yoga at Powerflow
  • Thursday: OFF
  • Friday: 40 Minute run & 35 Minute Isolated Back & Biceps Workout
  • Saturday: 1:15 Minute yoga at Powerflow
  • Sunday: OFF

With the cooler evenings it’s time to bring out the slow cooker and start cooking with some fall produce. I coincidently found this recipe in last months Oxygen Magazine and it looked perfect, easy, and as always healthy. My Mom was not a fan, but I loved it. I poured one serving of this over 1/2 c oatmeal and it was exactly what my stomach needed. Since Mom didn’t like it, I have TONS of leftovers. 🙂 I’m definitely going to add oats again, and possibly quinoa, or even a sweet potato.

Black Bean and Butternut Squash Chilli

Ingredients:

  • 1 onion, chopped
  • 4 cloves of garlic, minced
  • 2 28 ounce cans fire-roasted tomatoes (with juices)
  • 4 cups, diced butternut squash
  • 1 can black beans rinsed and drained
  • 1 pound ground turkey
  • 1 bay leaf
  • 1 T ground cumin
  • 1 T dried oregano
  • 1/2 t black pepper
  • 1/8 t sea salt
  • 1 T chilli powder
  • 1/8 t cayenne pepper
  • 2 cups of water

Directions:

Put all the ingredients into the slow cooker and put on low for 8 hours. Garnish with whatever your heart desires…Cheese, avocado, oats, quinoa, sweet potato. Be creative!

Nutrients per serving:

Calories: 268, Total Fats: 4g, Saturated Fat: 1g; Trans Fat: 0g; Cholesterol: 51mg, Sodium: 577mg; Total Carbohydrates: 34g; Dietary Fiber: 8g; Sugar: 13g; Protein: 27g; Iron: 5g

What is your fall favorite produce?

WIAW

Happy Hump Day! Well, I can honestly say, that I think I’m 100% recovered from my “Girl’s Weekend”…Thank goodness! One thing about getting older that is not fun…recovery time after a fun time. 😉 Amazing how that changes. Anyway, let’s recap what I ate on Wednesday. Today I had early morning clients and the evening was free, so my workout for the day included:

  • 40 Minute easy run with Miss Kala (too gorgeous to not take her outdoors)
  • 1: 15 Minute Vinyasa Class at Powerflow (my hamstrings need some love)

This week I’m also trying to finish everything up in my fridge, so there are some repeats with snacks, vegetables, and fruits, but I hate letting things go to waste, and plus it’s a good time for me to experiment with seasonings and different combos. Time to get creative! So far so good…Enjoy!

Breakfast:

6:30 AM photo shot! 😉

This was DELISH!

Lunch:

  • 2 sunny side eggs
  • 1 c diced eggplant
  • Large slice of diced red onion
  • 6 diced mushrooms
  • 1/4 c kidney beans
  • Handful of spinach
  • 1/4 avocado
  • Dollop of mango salsa

Lots of veggies...Detoxing!

Snack:

  • 1 large apple
  • 1 heaping T of almond butter
  • Cinnamon

Dinner:

  • 1 filet (seasoned with fresh rosemary, garlic powder, oregano, chili powder)
  • Lots of lettuce
  • Diced mushrooms
  • 1 c eggplant
  • 1/4 c kidney beans
  • 1/4 Mexican cheese
  • Dollop of mango salsa

What was your favorite meal this Hump Day?