GymKitchen: Breakfast Cookies Recipe

Yes, these cookies make an acceptable, wholesome breakfast! You’ll notice that there is zero sugar added to these cookies – the natural sweetness comes from banana and applesauce. Adding a large scoop of vanilla protein powder to the dough, increases the protein content of each cookie. While it does take some time to make a batch of these breakfast cookies, you’ll have instant breakfasts for days to come afterwards. Servings: 10 (2 cookies each)

Here’s what you need…

Breakfast Cookies

Breakfast Cookies

  • 300g ripe bananas, mashed (about 2.5 bananas)
  • 1/2 cup unsweetened applesauce
  • 2 Tablespoons coconut oil
  • 1/3 cup raisins
  • 1 teaspoon vanilla extract
  • 1 teaspoon apple cider vinegar
  • 1/3 cup coconut flour
  • 1 teaspoon ground cinnamon
  • 1 teaspoon baking soda
  • 1/4 teaspoon sea salt
  • 1 Scoop of vanilla protein powder
  • 1/2 cup unsweetened shredded coconut
  • 1/4 cup sliced almonds
  • 1/4 cup ground flaxseed
  • *(Optional) 1/4 cup unsweetened, dried berries
  1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.
  2. In a food processor, combine the bananas, applesauce, coconut oil, raisins, vanilla extract and vinegar. Pulse until smooth.
  3. In a medium bowl combine the coconut flour, cinnamon, baking soda, salt, ground flaxseed and protein powder. Add to the food processor and pulse until combined. Add the coconut flakes, almonds and optional dried berries. Pulse briefly until just incorporated.
  4. Use an ice cream scooper to place the 20 small dough balls 2 inches apart on the prepared baking sheet. Flatten slightly. Bake for 25-35 minutes, until golden and baked through.
  5. Allow to cool for 5 minutes on the pan, then transfer to a cooling rack. Store in an airtight container in the fridge.

Nutritional Analysis: Each 2 cookie serving equals: 128 calories, 7g fat, 187mg sodium, 15g carbohydrate, 4g fiber, and 4g protein, 8g sugar.

Breakfast Cookies Nutrition Analysis

Breakfast Cookies Nutrition Analysis

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30 Day Transformation … 30 days to a new you!

The holidays are on the horizon, and with them come two straight months of eating too much, sweet indulgences, and missed workouts.

Then 2015 will begin with you 5-10 pounds heavier than you are today.

Ugh. No thanks.

What if you spent the next 30 days dropping excess pounds and getting into better shape? Then you could ride out the holiday months fitter than ever and more likely to eat healthier, indulge less and stick with your workout schedule.

You’d welcome the New Year feeling fabulously fit and confident. You’ll definitely be ahead of everyone else too!

Sounds good, right?

I’ve got just the plan to get you there. Follow these 5 steps to transform your body over the next 30 days…

1) Go Bread Free: Going bread-free for 30 days is such a simple way to accelerate fat loss. It’s the easiest way to slash carbs from the diet. Just think of all the extra carbs and calories that you’ll be saving yourself from. And it’s not so bad, once you get used to it. Wrap sandwiches and burgers in lettuce or on top of a pile of greens.

2) Add 4 Minutes: Tack on a 4 minute Tabata after each workout you already do and/or 3x a week starting today. Take the next 30 days to really focus your efforts. Train as if you were preparing yourself for an athletic event, with the mindset that each and every workout is important in seeing you through your goal. Make a log of each time that you exercise, noting the duration, intensity and activity.

3) Slash Your Sugar: Sugar is the biggest thing holding you back when it comes to dropping fat and getting lean. And not just refined sugar. I’m talking about all sugars. Take the next 30 days to cut down on sugars and limit your intake of junk candies and even sweet fruits. This will be hard at first, especially if you have a sweet tooth, but the rapid change in your body is a fantastic incentive to keep going.

4) Focus on Protein and Veggies (semi Paleo): Enough about all the things you can’t eat, let’s talk about what you can eat. Your meals should be a variety of protein and veggies. For protein stick with organic, hormone-free meat that has been roasted, baked or grilled. For veggies, avoid starchy veggies like potatoes, and instead stick with an assortment of colorful, fiber-filled veggies.

5) Commit to be Fit: The quickest way to get your body into tip-top shape is to follow me. I’m here to get you into the best shape of your life, with my proven, effective system. Make the commitment now, and together we can make the body of your dreams a reality.

So there you have it, 5 simple steps to transforming your body before the holidays even begin.

Remember, the next 30 days are going to pass whether you jump on board with a fitness plan or not! So you’re going to spend the next 30 days simply getting older and more out-of-shape OR you could buckle down and finally make your amazing transformation.

The choice is yours.

GymKitchen: Low Carb Pumpkin Muffins Recipe

Here’s a muffin that isn’t sugary, starchy and devoid of nutrients – like the muffins at your favorite coffee shop. These muffins are rich in beta-carotene and contain half an egg’s worth of high quality protein. You could use sweet potato if you don’t like pumpkin. The delicately sweet flavor will satisfy and have you coming back for more. Servings: 12

Here’s what you need…

Low Carb Pumpkin Muffins

Low Carb Pumpkin Muffins

  • 1/2 cup coconut flour (in the health food or baking section of stores)
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon ground cloves
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup canned pureed pumpkin
  • 6 eggs, beaten
  • 3 Tablespoon coconut oil, melted
  • 1/3 cup honey
  • 1 teaspoon vanilla extract
  • 12 pecans for topping
  1. Preheat oven to 400 degrees F. Oil muffin pans.
  2. In a medium bowl, combine the coconut flour, spices, baking soda and salt.
  3. In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined.
  4. Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared.
  5. Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden.
  6. Place on wire rack to cool. Happy #gymkitchen eating!

Nutritional Analysis: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g protein.

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Killer Abs Exercises

True, crunches won’t make your muffin top disappear, but that doesn’t mean you shouldn’t strengthen your abdominal muscles. Consistent core exercises are an essential part of a well balanced exercise routine. They strengthen your back, abs and other core muscles. Try these killer ab exercise:

Ladies Forearm Plank Oh Fitness LLCForearm Plank: Lie face down on a mat resting on your forearms, palms flat on the floor. Push off the floor, raising up onto your toes and resting on your elbows. Keep your back flat, in a straight line from head to heels. Squeeze your glutes and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold for 15, 30 on up to 60 seconds, lower to the start position and repeat for 2 more times.
Ladies Reverse Crunch Oh Fitness LLC

Reverse Crunch: Start on your back, bend your knees with your feet on the floor. Extend both arms down on the floor on each side of your body, palms facing down. Exhale and bring your knees up towards your chest. Slowly lower them back down to start position. Repeat for 10 or up to 20 reps 2 more times.
Mens Lower Body Twist Oh Fitness LLC

Lower Body Twist: Start on your back with your knees bent and feet raised parallel to the ground. Place your arms to either side of you, palms on the floor. Lower your legs to one side as low as you can toward the floor. Pick them back up toward the center, then lower them down to the other side. Try to keep your shoulders on the floor the entire time to focus most on your midsection twisting. Repeat for 1o or up to 20 reps 2 more times.For an extra challenge extend your legs straight into the air instead of bending them.Ladies Lower Body Twists Oh Fitness LLC

GymKitchen: Turkey Apple Nut Butter Wrap Recipe

Here’s a quick, tasty snack that’s big on protein and fiber and low on carbs and sugar. Take a few of these delicious turkey wraps to work with you, and enjoy as a power snack – rather than turning to the vending machine. This recipe is saved in MyFitnessPal now!!! Enjoy! Servings: 3

Turkey Apple Nut Butter Wraps

Turkey Apple Nut Butter Wraps

Here’s what you need…

  • 3 low sodium turkey slices
  • 1 small apple
  • 2 Tablespoons nut butter butter
  • 1 Tablespoon raisins
  1. Assemble the turkey slices with a smear of nut butter, a few apple slices and a sprinkle of raisins. Roll up and happy #GymKitchen eating!

Nutritional Analysis: One wrap serving equals: 136 calories, 10g carbohydrate, 6g fat, 11g protein, 2g fiber, 150mg sodium

Nutrition Analysis: 1 wrap

Nutrition Analysis: 1 wrap

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How To Stop Craving The Wrong Foods

How To Stop Craving The Wrong Foods

You wake up each morning with every intention of eating “healthy”.

You’ll skip the drive thru line on your way to work. You’ll take the high road & refuse to get fast food with co-workers at lunch. You’ll boycott the vending machine in the mid-afternoon. And you won’t even think about having a sinful dessert after dinner.

But then your cravings win.

Your friend drops by with a big fluffy muffin and a latte for breakfast. A group of co-workers invite you to that greasy spoon down the street for lunch. Cake is passed around at the mid-afternoon staff meeting. And after dinner your mate surprises you with a bowl of your favorite ice cream.

You tell yourself that tomorrow will be different.

Tomorrow you won’t give in to food cravings.

But then tomorrow comes with its own special circumstances, and cravings get the best of you once again.

Why Do Food Cravings Always Win?

Let’s face it, we live in a world where food temptations are everywhere…which lead to cravings, which lead to you eating things that you shouldn’t. Again. And again. And again. Until you’re so fed up with your body that you don’t even know where to begin to get yourself back on track.

Stores display the most tantalizing junk food items right where you could easily reach them. TV commercials for greasy, fattening foods portray them so scrumptiously that you literally salivate. Sugary snack items have full-page, glossy pictures in your favorite magazines. And as if all of these weren’t enough, the people in your daily life are another, constant source of food temptation.

To make matters worse, you’ve been conditioned since childhood to have a positive association with the act of indulging in your cravings. You use food as a reward. You use food as a source of emotional comfort. You use food as a way to relieve stress. And quickly these associations and uses of food become habit. A habit not easily broken.

New Technique to End Food Cravings
Food cravings don’t need to have the upper hand on you anymore. Here’s how you can fight back using your most powerful asset: your brain.

Remember that your mind is an amazing thing. Once your mind is made up about something it’s nearly impossible to change it.

Try This Powerful Mind Exercise: Imagine that you are peacefully floating down a river on a raft. The sun is shining, birds are chirping, and you are having a fun, relaxing time.

You feel wonderful about the river because it’s making you feel happy.

Now change perspectives for a moment. You’re now in a plane flying over the river and the raft. Instantly our eye is drawn to an enormous rocky waterfall. Then you look back to the person floating on the raft, having a wonderful time, headed straight for the treacherous falls.

With this new perspective of the river, do you think that you’d agree to get on a raft and take your chances floating toward the falls? Laughable, right? You’ve seen the hidden danger of the river. You know it leads to pain and suffering.

Now your negative association (watery death) with the river has replaced your initial positive association (relaxing fun).

This is the key to overcoming food temptations and putting an end to food cravings: building negative associations in place of existing positive ones. I’ll break this process down for you in two steps:

Step One: Create a STRONG Negative Association with Unhealthy Food
You may not have realized it, but up until this point you’ve placed unhealthy, fattening foods on a pedestal in your mind. As long as the wrong foods are on that pedestal you’ll continue to give into your cravings and will continue to gain fat.

Take the wrong food off that pedestal by listing off everything negative about them…

  • These foods make you unhealthy.
  • These foods cause weight gain.
  • These foods drain your energy.
  • These foods kill your confidence.
  • These foods lessen your quality of life.
  • These foods damage your love life.

Every time that you feel tempted to eat an unhealthy food, focus on your list of negatives. Kick the junk off the pedestal and put something healthy in its place. If a craving is really strong, COMPROMISE. Pick 1 day a week to have the food you crave. You can call it a “free”/”cheat” day. You may find that you will no longer want it when your free/”cheat” day comes. If so great. If not, 1 cheat won’t kill you considering you ate healthy & worked out the rest of the week.

Step Two: Create a STRONG Positive Association with wholesome foods
Now that your mental food pedestal has been cleared, put truly nutrient dense food items on it. Juicy fresh fruit, crispy vegetables, nuts and savory lean meats are the place to start.

List off the things that you love about healthy food…

  • These foods make you healthy.
  • These foods promote fat loss.
  • These foods boost your energy.
  • These foods build your confidence.
  • These foods improve your quality of life.
  • These foods enhance your love life.

I encourage you to immerse yourself into the world of healthy, wholesome, nutrient dense foods. Browse the aisles of your local natural foods store. Stroll through a farmer’s market. Pack healthy snacks to bring to work. Clear your kitchen of junk.

Use the technique above consistently and you will soon find that healthy, wholesome foods are what you want most.

And craving the wrong foods will be a thing of your past.

Gymkitchen: Chicken Spinach Salad

Here’s a quick and flavorful salad that makes a wonderful fitness meal. It’s filled with fiber, protein and satisfying flavor. Use the dressing recipe below whenever salad is on the menu for dinner. You could use your favorite low sodium store dressing too. Servings: 4

Here’s what you need…

Chicken Spinach Salad

Chicken Spinach Salad

  • 1lb shredded roasted chicken breast or turkey
  • 1 apple, chopped
  • 2 celery stalks, chopped
  • 1/4 cup fresh mint leaves, finely chopped
  • 1 cup, red grapes, halved
  • 4 cups baby spinach or other leafy greens

Salad Dressing:

  • 1/4 cup olive oil
  • 1/4 cup fresh squeezed orange juice
  • 1 Tablespoon orange zest
  • Stevia/Splenda to taste
  • 1 Tablespoon Dijon mustard
  • Salt and pepper to taste *optional
  1. In a small bowl whisk the olive oil, orange juice, orange zest, stevia, Dijon, salt and pepper*.
  2. In a medium bowl combine the turkey, apple, celery, mint and grapes. Toss with the dressing.
  3. Prepare each plate with a pile of spinach. Top with equal portions of the turkey salad mixture.

Nutritional Analysis (Salad ONLY): One serving equals: Calories: 162  Carbohydrates: 13 g Fat: 2g Protein: 28g Sodium: 267 mg Fiber: 4 g

Chicken Spinach Salad Recipe nutrition Oh Fitness LLC

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Workout Tips: Pump Up Your Intensity

Use these tips to increase the intensity of your workouts:

  • Add Some Resistance. Lunges, squats, hip bridges and even crunches can all be made more intense with some added resistance. A set of dumbbells, kettlebells, sandbags, medicine balls or resistance bandswould do the trick. Pay attention to when the resistance starts to feel too easy, and add weights accordingly.
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  • Increase Your Speed. If you think you could go faster, then do it. The more that you push yourself during your sprinting intervals, the quicker and more stunning your results will be. Remember, you can do anything for just a few seconds.A heavy Speedsac or weighted vest will weigh you down & challenge your muscles to work harder. When you take it off and perform the activity again, you’ll blow right through. Amazon Image
  • Change Your Intervals. If your workout is starting to feel less challenging then switch up your interval training…add a few seconds to your intense intervals. Start by adding 5 seconds and go up from there. You could also remove 5 seconds, but add another round at the end. Programmable interval timers make this an easier to keep track of.
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GymKitchen: Honey Grilled Chicken Recipe

Flat abs are made in the kitchen, just as much as in the gym. In order to flatten your stomach, enjoy lean meals like this Honey Grilled Chicken. Lean, high protein chicken breast is best paired with a steamed veggie side for phenomenal results. This recipe is saved in MyFitnessPal.com. Just search Honey Grilled Chicken by Oh! Fitness. Servings: 6

Here’s what you need…

Honey Grilled Chicken

Honey Grilled Chicken

  • 3 Tablespoons honey
  • 1 Tablespoon Splenda/Stevia
  • 3 Tablespoons spicy mustard
  • 1 teaspoon grated lemon peel
  • 3 Tablespoons olive oil
  • 1/2 teaspoon minced garlic
  • 4 boneless, skinless chicken breasts (24oz total)
  1. Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes.
  2. Combine honey, sweetener, mustard, lemon peel, olive oil and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.
  3. Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer. Happy #gymkitchen eating!

Nutritional Analysis: One serving equals:  319 calories, 14g carbohydrate, 11g fat, 28g protein, 413mg sodium, 0g fiber.

Honey Grilled Chicken Nutrition

Honey Grilled Chicken Nutrition

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Get The Most From Your Workout

This question might make you squirm, but I’m going to ask it anyway…

How effective are your workouts?

Do you feel like you always give it your best shot?

Or would you describe your workout more like a comfortable trot? Do you coast along, maybe even break a slight sweat?

Since you are spending a portion of your valuable time working out, I assume that you desire to have a leaner and more toned body. And I also assume that if you had the option to achieve that defined body even faster you’d say, “Yes, please!”

The following tips are going to show you how to spend less time slacking, while achieving quicker, more noticeable results. Sounds good, right?

  • Be Focused. It sounds obvious, but this crucial requirement for an effective workout is often overlooked. Don’t be one of those people who exercise their jaw muscles (chit chatting) more than any other muscles. When you’re performing moves, focus on that specific muscle group. Researchers have proven significant increase in muscle activity when people focused on what they were doing, compared to thinking about unrelated topics. Make the mind body connection.
  • Be Confused. More specifically, your muscles should be confused. Do this by changing up your routine often. This helps to avoid plateaus and to continuously challenge your body. I like to switch up exercises at different intensities and weights.
  • Be Nourished and Hydrated. Stay on top of your food and your hydration levels. The best results are achieved when you’re drinking enough water and eating real, wholesome foods.
  • Be Strategic. Plan your workouts, block out time, and make sure your family, friends and anyone else respects that. You deserve it!
  • Be Watched. There’s a benefit to working out with eyes on you. Researchers saw a significant increase in strength and endurance in the people who had an audience versus those training on their own. EVERYONE tries to do a better job when they’re being watched .
  • Be Pumped Up. Check this out: researchers found that personal music motivated weightlifters to complete two more repetitions on average than those who were not listening to music. That’s a great reason to listen to upbeat music while you exercise. Make it fun, and create a workout playlist. I like to listen to “Eye Of The Tiger” by Survivor when I run. It reminds me of Rocky!  : )
  • Be Comfortable. Not only will you be happy to put comfortable workout clothes on, but you will also be able to focus better on your workout. This isn’t supposed to be a fashion show.
  • Be Smart. Working with a professional ensures that you’re being challenged and are seeing results. If you can’t afford a professional, ask a fit friend to mentor you. When you know better, you do better. And that’s just smart, right?