• HOW FALL AND WINTER AFFECT YOUR HEALTH AND MOTIVATION

    Turning the clocks back messes with your appetite. Your body now has to wait an extra hour before meals are consumed. Most of us don’t like that hunger pang feeling and end up snacking in between meals. This becomes a pattern given the days are longer and darker. Excess calories are consumed daily and the

  • Pumpkin Pie Power Bites

    Serves: 22 Ingredients 8 pitted Medjool dates 1/2 cup pumpkin puree 2 tablespoons honey 1/4 cup peanut butter 1 teaspoon pumpkin pie spice 1/2 teaspoon pure vanilla extract 1/4 teaspoon sea salt 1 1/2 cups old-fashioned rolled oats 1/2 cup ground oats (processed in food processor or in a coffee grinder) 2 Tablespoons ground flaxseed 1/4 cup

  • Superfood Bread

      Makes one loaf – 2 cups of cold water – 1 and a 1/2 cups of pumpkin seeds – 1 cup of buckwheat or brown rice flour – 1 cup of almonds – 1/2 a cup of sunflower seeds – 3 heaped tablespoons of psyllium husk powder – 2 tablespoons of chia seeds – 2

  • Cherry Smoothie

    Ingredients: One cup sweet cherries, pitted 1/2 banana 1 cup nonfat milk 1 tablespoon honey 1/4 teaspoon vanilla extract 1/4 teaspoon cinnamon 1/2 cup ice 297 calories, 11 grams protein, 68 grams carbohydrates, 5 grams fiber, 1 gram fat

  • TFit Workout #169 Tuesday Workout 10/27/15

    Here is an other great workout. We did this last night and we are all sore today. Warm up with treadmill run and some ab exercises. We did bicycles, “L” Pulses, Banana hold, Superman. Start with a 4 min tabata. 20/10 sec intervals X 8 (4 minutes) 1. Mountain Climbers 2. Tuck Jumps Workout 1