Pumpkin Muffins

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Pumpkin season is here & I am pretty happy about that! I was inspired by my sister & sister-in-law to do some baking the other day & I made these pumpkin muffins. I wanted to share this recipe with you all as it is decently healthy for a baked good, plus I got the hubby’s approval on them! They are also incredibly simple and easy=my kind of baking!

Put the following ingredients in your blender.

  • 2 1/4 C rolled oats
  • 1 C pumpkin puree
  • 2 eggs
  • 1/2 C pure maple syrup
  • 1/4 C unsweetened vanilla almond milk (I used unsweetened original almond milk)
  • 4 Tbs almond butter (I used 3 T melted coconut oil)
  • 1 Tbs vanilla extract
  • 1 tsp baking soda
  • 1/2 tsp baking powder
  • 1 tsp cinnamon
  • 1/2 tsp salt

Once this is all blended, fold in 1/2 cup of chocolate chips & spoon into a greased muffin pan. This recipe makes exactly 12 muffins.

Bake for about 22 minutes at 350 degrees. Allow them to cool in the pan & enjoy!

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Why CrossFit?!

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After thinking, researching, and praying about it, I decided (with Will’s encouragement!) to go for my level 1 CrossFit trainer certificate a couple of weekends ago.

Maybe you aren’t really familiar with what CrossFit is. Well the definition they have given it is; “constantly varied, functional movements, performed at high intensity”.  And that is what it s, but you also have to just go experience it for yourself at your local ‘box’ to see what it is all about!

Why I am sharing this? Because I truly believe in the benefits of CF. Not to become the fittest man or woman in the world (which those men and woman are super impressive and can do work!), like Mr. Spencer Hendel here who came in 5th in 2015’s CrossFit games!!IMG_3014
Instead, to do your everyday life better and reap the benefits of proper function and strength.

Most people start exercise programs with the goals of improving physique & lowering body fat, which are not necessarily bad things! CrossFit however approaches fitness from a different perspective, focusing on improving functional everyday movements that our bodies are made to do.  How many times do you pick things up off the ground? As a mom I am constantly picking either Liam up or his toys, etc. Not using good form on these everyday things breaks down your body over time. People that have careers who lift heavy things daily are often ones who end up having major back problems. No one wants that. As you focus on improving & strengthening these functional movements your resting heart rate, physique and body mass index will all improve!

It doesn’t matter how old or young you are, you can still learn and get stronger! In the CrossFit community everyone encourages one another at whatever level they are at to improve. We had all ages in our level 1 seminar. How encouraging to look at the older ones and think, ‘I want to be where they are Lord-willing at that age!’

CrossFit is such a well rounded fitness regiment. You won’t find someone who has been doing CF huffing and puffing up a set of stairs like someone who maybe only focuses on weightlifting. You are challenged constantly in both cardiovascular endurance and muscular endurance. It is fun because you can always be learning/improving on new skills, therefore you definitely don’t get bored of doing the same things!🙂

I am praying for opportunities to use my CF-LV1 trainer in not only my own home gym, but in other ways as well! As I was working out the other day a song came on that said ‘Its Your breath in our lungs, so we pour out our praises to You Lord’. It reminded me that all that we are able to do comes from Above & that God gives each breath & life & all things. As He has given me this opportunity I want to use it to glorify Him as He opens doors.

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Clean eats!

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Have you ever heard of  Zoodles?? Some people I follow on Instagram were making them and I wanted in!🙂 So last week I finally got a Zoodler! As you can guess it makes zucchini ‘noodles’. Pasta is SO high in carbs, and processed carbs at that. So this is a much healthier option and extremely tasty still!

Tonight I made a delicious chicken alfredo dish with zoodles. The alfredo sauce I made was also healthier than the norm. I used this recipe: (from werefarfromnormal.com)

         2- Tbsp Olive Oil
         3- tsp Minced Garlic
         2- Tbsp Flour
         1- Cup Chicken Broth
         1/4 Cup Plain Greek Yogurt
         1/4 Cup Milk 
         3/4 Cup Parmesan  Cheese
Heat the oil and minced garlic, slowly add the flour stirring constantly. Turn the heat down and add the rest of the ingredients, stirring until it thickens.
We really enjoyed this! I even got Will’s approval on this one!🙂
Another recipe I wanted to share was a Kale salad recipe that I had made by a someone while we were on our trip out west. Did you know Kale has protein? Pretty great!
      1 bunch of kale- take out the thick stems (I totally made the mistake of not doing this on a  different recipe…ugh!)
      2 carrots- shredded
      1 sweet onion-chopped
      juice of one lemon
      1/4 cup olive oil
       sea salt- about 2 tsp.  
Add in what you like! (cherry tomatoes, black olives) It is good just like this though. I let it sit over night to let it ‘cook’ so that it isn’t so hard. It also keeps for days, which is a great lunch option!
Hope you get a chance to try these out!

Complexes

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Hello all! Isn’t it so wonderful to have some warmer weather again! (this is for my fellow Pennsylvanians! We don’t want to hear it from the warmer climate peeps! ha!) I wanted to introduce a different form of HIIT workouts today in this post called complexes.

Complexes are a great way to incorporate a short weighted regiment into your workout routine with only a little time commitment, but a WHOLE lot of effort!😉

What is a complex?

Well a complex is 2+ movements done in a row without putting down the weight between each rep. For example if you were doing a 3×6 complex of dumbbell curls and dumbbell press you would do 6 curls followed by 6 press without stopping in-between. That would make up 1 of the 3 sets! How long you rest in-between each set is dependent on your level of fitness. For a beginner you would want your rest time to be as long or longer than your work time. You could just start with a 2 minute rest time.

Complexes are so effective because your body continues to “work” even during  your rest time and after you are done with the complex as it works to recover from the movements. Your heart rate will be so high that you will find your cardiovascular system continues to work while you rest in between sets.

For someone who is worried about not getting enough cardio in with a weighted workout, I challenge YOU to try one of these! Just think, your body is working harder in say 12 minutes than it would be during a 30 minute run. That’s a time saver right there!

NOTE! You should be using a weight that is challenging for you, yet you can do all the movements properly. Form is always extremely important so that you do not hurt yourself!

Here was a complex I did today. I video tape myself occasionally to give examples, but also so that I can critique my form! For instance in this hang-clean I am lacking in shoulder mobility to get my elbows all the way forward to rack the barbell properly. I am doing some stretches that will hopefully help with that! My hubby is the crossfit pro😉 so when he has time he helps me with form as well since it is so important!

 

 

Strawberry Rhubarb Baked Oatmeal

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Needing a fresh new way to use some rhubarb this summer??

Will and I inherited some rhubarb plants when we moved into our home last summer. I wanted to make sure we used it this year and thus began my search for rhubarb recipes and came across this one that we really enjoy!

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  • 2 c. rolled oats
  • 1/2 tsp. baking powder
  • 1/2 tsp.salt
  • 1/3 c. brown sugar (I don’t make it a packed amount at all!)
  • 2 eggs
  • 1/3 c. butter* (I use coconut oil)
  • 1/3 c. vanilla greek yogurt
  • 2/3 c. milk
  • 1/2 tsp. vanilla
  • 2/3 c. chopped rhubarb
  • 1 c. sliced strawberries (I have been using ones I froze from last summer!)
  1. Grease an 8×8 baking dish and preheat the oven to 350 degrees. (as you can see I just used a pie pan…I only have one 8×8 and it always seems to be used at the time when I need it!)
  2. Combine the dry ingredients and the wet ingredients in separate bowls (or you can be like me  to save a bowl and do the wet first and add the dry!)🙂 Fold in the rhubarb and strawberries.
  3. Bake for 30 minutes (until it looks set and golden brown).

Let me know how you like it and PLEASE share some other ways that you may enjoy using rhubarb!

*Did you know that you can substitute coconut oil for butter because of the fact that it is a solid at room temperature? Coconut is a huge rave right now, but for a good reason as it is easier for your body digest and to use as energy!

 

 

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Delicious Peanut Butter Chocolate Bars

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These bars are delicious and several people who have tried them wanted the recipe. So better late then never with getting it out there for you all!!

I originally found this recipe on foodfaithfitness.com where she has a ton of great recipes so go check it out!

This last time I doubled it so make a 9×13 & put them in a freezer to pull out as we need! We LOVE these things!

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Here you go:

1 C of peanut butter (preferably natural!)

1 T of honey

1/4 C brown sugar

1 C rolled oats

1/2 C oat flour (simply put 1/2 a cup of oats in a blender for a few seconds and bam! you have oat flour!!)

1/4 C vanilla protein powder

1/4 t. salt

1/2 t. baking soda

1/2 t. baking powder

1/4 c peanuts chopped (once again I just throw mine in the blender for a split second!)

1 t. vanilla extract

1 egg yolk

3/4 C milk (I use unsweetened almond milk)

1/3 C. (mini) chocolate chips

Preheat your oven to 350 degrees and spray an 8×8 dish so you are ready to go!

In a microwave safe bowl heat the peanut butter and tablespoon of honey for about 1 minute. Add the brown sugar to this mixture.

In a bigger bowl mix all the dry ingredients together. Then add the vanilla and yolk to the peanut butter mixture. Once that is well combined mix that into the dry ingredient mixture with the milk. Now add the best part, the chocolate chips.

Press it into the pan and bake for 20 minutes.

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Try a piece warm…SO GOOD! So far all my batches have been almost cake-like, which I am not exactly sure why, but it tastes good so we don’t care.🙂  I do cut them into pieces and send with Will in his lunch as a ‘granola bar’ and I enjoy them here at home as well!

Let me know if you like them as much as we do!

 

‘Shamrock’ Protein shake

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I know March is over, but we just tried this Shamrock Protein shake here at our house for the first time this past weekend and both Will and I really enjoyed it! I am a sucker for the McDonald’s Shamrock shake that comes around just once a year (ask my college friends!!), but that thing is far from good for you…delicious, yes, but not so nutritious! Here is the recipe I found/modified a tad.

1.5 Cups of spinach
1.5 Cups of almond milk (or milk of your choice)
1 Cup of ice
2 scoops of vanilla protein (or whatever the serving size is for your powder) >>>since we are aiming for the protein here!
4-7 drops of peppermint extract (depending on how minty you like it!)

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It was snowing in April…

**Getting protein in before or right after your workout is important to assist your body with rebuilding muscles that were torn down during your workout. Also, having carbohydrates post workout will help restore the glucose stored in your muscles. Try to have your protein and carb ratio be 2:1 (Ex:  25g of protein with 12g of carbs).

Barbell Work

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What a gorgeous day we had here Tuesday! And to think it is only the beginning of February! I was loving it!!!

Since it was so nice out, I got to enjoy a workout in our garage again!

Here is the WOD(workout of the day) I did:

5 rounds of 10 deadlifts at 95#, 10 lateral burpees (demonstration here>>Deadlift/lateral burpee)

5×5 hang-clean & press with 65#

Ended with 50 burprees & 50 air squats.

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I had Liam out there with me, so we had to take a couple of breaks to do some pushing in the stroller. I actually just incorporated that into the workout as well & did lunges while pushing him! You’ve just got to roll with the punches when being a mom! ha!

So I thought I would end with this today since it was in the one song during my workout!

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What Nehemiah told the Israelites then, is still true for us today. We can find strength in the joy found only in Christ.  No matter what our circumstances, in God we can find joy and He gives strength for whatever we may be go through!

 

Oat Recipes!

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Here are 2 of our favorite things to keep on-hand in the Wilkinson household!

Granola & Granola bars! I first need to give credit to my sister-in-law Kim for the delicious granola bar recipe & I got the granola recipe from my cousin Laura.

Both recipes are easy to make & I usually just whip them up at the same time since a lot of the ingredients are the same.🙂

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I had some CUTE company!!! 

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Here’s what’s up for the granola bars:

  • 2 c. oat
  • 1 c. flour
  • 1/4 c. brown sugar
  • 1/2 c. wheat germ
  • 1/2 tsp. salt
  • 1/2 c. oil
  • 1/2 c. honey
  • 1 egg
  • 2 tsp. vanilla
  • 3/4 c. raisins

Lay wax paper in a 9×13 & spray it with oil. Mix dry ingredients and then add the wet ingredients. Press the mixture into the 9×13. Bake at 350 degrees for 15-18 minutes. Cut it into squares and wrap individually. These are great for lunches, snacks or just something to grab for on the go! Sometimes instead of raisins I splurge & put craisins in with some white chocolate chips…so yummy!IMG_0991

While those are in the oven go ahead and whip up some of this delicious granola!!

Throw 4 cups of rolled oats into a bowl with whatever else you want to add! I usually put in dried cranberries & almond slivers. IMG_0992

In a saucepan combine 1/4 cup brown sugar, 1/4 cup oil, 1/4 cup honey, 1 tsp cinnamon &. bring to a boil. Remove the mixture from the heat & add 1 1/2 tsp of vanilla. Spread the mixture over the oats & spread in a shallow pan. Bake at 350 for 15-20 minutes.IMG_0993

 

 

 

Allow the granola to cool in the pan until it is hard & ready to break up.

Enjoy it as cereal, in yogurt, or just to eat as-is!

 

 

 

 

Oh & I got my own treadmill this past weekend!! I am stoked to have one here at the house & have already put it to good use! I now can still enjoy doing just some straight-up running, but also include some running in my crossfit style workouts. For example, Monday I did 4 rounds of 10 burpees, 20 kettlebell swings, run 400 meters. It was a fast workout, but definitely high intensity!  I am extremely grateful for this treadmill & very satisfied with how it operates!

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Happy New Year! > Some workout goals.

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New year…new beginnings, Right?!

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I don’t really do new year resolutions, but I do have one major goal for fitness this year! That is to get my pre-baby body back (well, back into shape that is)!

Before I go any further I MUST say something to all of those who are pregnant right now (as IMG_0491I have a lot of family & friends who are!)…I really encourage you to do your best to workout during your pregnancy. I know it was my first pregnancy so I don’t have anything else to compare it to, but getting back into working out was honestly quite easy because of staying active up to Liam’s birth. No, I am nowhere close to the fitness level I was before I got pregnant, but getting back to it wasn’t horrible because I was still somewhat in-shape. If you have questions about what kind of exercises to do, just ask & I will do my best to answer!🙂

Okay now that I’ve said that I wanted to just quickly post about workouts for those of you who may be setting goals for this new year!

HOW OFTEN? Working out out 5 days a week is a great way to go! That gives you 2 days of the week to rest and let your body rejuvenate. I have found that I always feel the best when I stick to my 5 day workouts.

HOW LONG? I would suggest that you do at least 20 minute workouts. There isn’t any magic number for how long to workout, but 20 minutes is a good amount of time to get a good workout in. The higher the intensity the better!

JMyiYL1426450502WHAT TO DO? STRENGTH train! This is especially for the women out there reading this. I know cardio may be the mindset of lots of you, but honestly you burn more calories while doing high intensity conditioning and weight training. Plus, the more muscle you have, the better body fat percentage you have and you actually burn more calories at rest because muscle burns fat!!! Which all equals, being more toned!! This is why I love to incorporate crossfit style workouts at least 3 times a week for myself.

Now that the craziness of the holidays are over, I am really focusing on being consistent with my workouts since Liam & I are in a better schedule as well. I also am trying to cut out the sweets…I of course didn’t want to do that before Christmas!!😉 Winter finally decided to show up here in PA, so I have to mentIMG_0882ally get myself geared up to head out to the garage if I am doing my workout in there as it is quite chilly without any heat!

I hope you set & stick to those goals this year! I promise you will feel more energized & overall better if you workout!

 

 

Here are some of my latest favorite pictures of our sweet boy!❤ He is such a smiler!

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Now just put it into action! :) IMG_0915