Skinny Breakfast - Pumpkin Spice Pancakes

Just in time for fall! These pancakes have amazing flavor. I LOVE PUMPKIN! =]

Ingredients

1 1/2 cups Oat Flour

2 tbsp Splenda, Truvia, or Ideal

1 tbsp Baking Powder

1/2 tsp Salt

1 tbsp Cinnamon

1/4 tsp Allspice

1/4 tsp Nutmeg

4 Egg Whites

1/2 cup Raw Pumpkin

1 1/2 cups unsweetened Almond Breeze

*To make these protein pancakes instead, use only 1 1/4 cup of oat flour and 2 scoops of your favorite vanilla protein.

Directions

Preheat griddle to medium heat.

Mix oat flour, Splenda, baking powder, salt, cinnamon, allspice and nutmeg in a bowl.

Wisk egg whites and pumpkin. Mix in Almond Breeze.

Add wet ingredients to dry ingredients and mix together.

Spray griddle with non-stick butter spray.

Scoop batter with a 1/4 cup measuring cup onto griddle. Cook 3-5 minutes on a side.

Makes 10 pancakes

Having a Relationship with Myself

Just ME

If I did not have a GREAT relationship with myself, I would be a complete mess.  This is just not a physical existence for me, but a very deep spiritual bond with God, and being truly content with me and my life.  The healthy lifestyle that I maintain comes from how I treat myself, how I allow others to treat me, how that is perceived, how I grow from my journey, continually being enlightened by both positive and negative experiences, setting healthy boundaries, and wrapping all that up into how I respond to life’s circumstances. 

 

As I have journeyed through this life, I have suffered physically and emotionally and would not be honest if I did not say that I have felt the sting of both from time to time even now.  The difference in the now is my past experiences have been a life education on how to love myself enough to see things and handle things in a healthy way, and navigate through boundaries that I now have to take

care of me.  A great example would be a person that has hurt me emotionally through an insensitive act or words.  I have realized that this has nothing to do with me or who I am as a person, but all about the offender not knowing how to be sensitive or compassionate in that moment.  Would it hurt…well of course but the important thing is realizing the behavior is not my fault, and even more important is responding to it in the healthiest way possible.  The best part about life is learning through the experiences, being enlightened by what is acceptable and not acceptable, not reliving the unacceptable, and “the knowing” of what is wanted and not wanted.  Looking at all things this way has created a healthy perspective of circumstances and a clear understanding  that God wants me to learn something from the situation and possibly create a circumstance that I will be able to help others going through a similar experience in the future.   Emotional growth has not been an overnight learning method of how to handle things, but a cultivation of experiences, over time that has developed my emotional self and created a bit of thicker skin as well in a positive way. 

Having a relationship with me also includes my physical day to day actions.  Believe me, there are days where I need to be In Your Face MOTIVATED to get my bootie moving to workout.  I feel very comfortable eating healthy a very high percentage of the time, but as I get older, I find that the workouts are my more difficult area and because of that, I have become wiser with my workouts.  This has become an enlightenment experience for me as well as some days I will be gang busters and full of pep in my step, and other days…OH MY…throw a towel over my ARC trainer monitor and beep when it is over.  I have also fine tuned my fitness training using what works for my body to reduce/avoid the chance of aggravation.  Nothing is worse than aggravating an injury during a workout and spending days rehabilitating something that could have been prevented.  My relationship with my physical health is all about HEALTH and feeling great, not so much on how great I will look on the outside.  Although, I do appreciate that my outward appearance is a reflection of living a healthy life.  I also want to add that I do not feel looking healthy to be a “vain or ego” thing and that it is OK to enjoy the “physical look” of living a healthy lifestyle.  Many people get so caught up in “acceptance”, and I think that is healthy to a point…but not to be taken to an unhealthy one.  No one should accept being in an unhealthy state of life in my opinion...how can that be a happy place or something to accept? 

Both the emotional and physical parts of my “self” relationship have taken years

to fine tune and develop, and still nothing in life is great all the time.  Life is not perfect or even easy, and in fact it is all the challenges, bumps in the road, hard work, and experiences that sand down the roughness of our inner and outer shells into smooth, beautiful gems.   Through it all, I have learned to not give up, be patient, and above all to know that I am worthy of great things, and I have definitely learned not to settle for anything less.  Life is too short to not want to be healthy physically and emotionally and the BEST place to start and maintain all that is within ME. 

IN YOUR FACE MOTIVATION

Me with My Fabulous Kids

Thanks for stopping by my Blog and I hope you enjoyed the content.  Let me know by leaving a comment, a LIKE, or whatever you are inspired to do. I look forward to responding, and if you have not become a follower yet, I would love to see your face on my friends list.   

Stay Healthy~ 

Darla 

5 Killer CrossFit Workouts

CrossFit requires some insanity with a “don’t quit until you’re dead attitude”. These are extremely tough workouts but when you push yourself and finish, you’ll be left feeling more than accomplished.

Workout 1

Treadmill – Running for 1 Mile

Pull-ups – 100 reps

Push-ups – 200 reps

Self-Squat - 300 reps

Treadmill – Running for 1 Mile

Workout 2

Barbell Thruster – 25 reps

Pull-ups – 25 reps

Workout 3

Barbell Thruster – 100 reps for time with 5 burpees on the minute every minute.

Workout 4

Barbell Deadlift – (1.5 bodyweight) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps

Powerclean - .75 of bodyweight 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps

Barbell Bench Press – Medium Grip at body weight 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps

Workout 5

7 Rounds for Time

Kettlebell Swings -15 reps

Power Clean – 15 reps

Box Jump – 15 reps

12-Week Beginners Guide to Muscle Building // Phase 1

Congrats on making the decision to start this journey to a fit lifestyle!  This 12-week program will guide you to becoming fit while teaching you all the tools you’ll need to maintain that fit and healthy lifestyle. Feel free to contact me with any questions you might have along the way!

Phase 1 is the muscle endurance phase so you’ll need to do 3 sets of 12 repetitions with 1 minute rest between sets. Remember not to push yourself beyond your abilities – it could cause injury or burnout due to sore muscles. You’ll want to lift 60% of your maximum ability.

Phase 1 // Week 1 // Day 1

The Workout

Chest and Triceps

Dumbbell Bench Press

3 sets of 12 reps
1 min rest 

Flat Bench Cable Flys

3 sets of 12 reps
1 min rest

Narrow Pushups

3 sets of 12 reps
1 min rest

Standard or on knees

Standing Dumbbell Triceps Extension

3 sets of 12 reps
1 min rest

 Triceps Pushdown

3 sets of 12 reps
1 min rest


Phase 1 // Week 1 // Day 2
Back and Biceps

Wide-Grip Lat Pulldown

3 sets of 12 reps
1 min rest

 One-Arm Dumbbell Row

3 sets of 12 reps
1 min rest

 Seated Cable Rows

3 sets of 12 reps
1 min

 Underhand Cable Pulldowns

3 sets of 12 reps
1 min rest

 Dumbbell Alternate Bicep Curl

3 sets of 12 reps
1 min rest 

One Arm Dumbbell Preacher Curl

3 sets of 12 reps
1 min rest

Standing Biceps Cable Curl

3 sets of 12 reps

1 min rest

Phase 1 // Week 1 // Day 3

It's LEG DAY! I LOVE leg day! =] 

Leg Press

3 sets of 12 reps
1 min rest

Leg Extensions

3 sets of 12 reps
1 min rest

Wide Stance Barbell Squat

3 sets of 12 reps
1 min rest

Seated Leg Curl

3 sets of 12 reps
1 min rest

Standing Calf Raises

3 sets of 12 reps
1 min rest

Seated Calf Raise

3 sets of 12 reps
1 min rest

Phase 1 // Week 1 // Day 4
You’re almost done with your first week of training! That wasn't so bad right?!

Shoulders and Abs

The Workout

Seated Dumbbell Press

3 sets of 12 reps
1 min rest

Standing Dumbbell Straight-Arm Front Delt Raise To A 'T' (up and open)

3 sets of 12 reps, 1 min rest

Side Lateral Raise

3 sets of 12 reps
1 min rest 

Seated Bent-Over Rear Delt Raise

3 sets of 12 reps
1 min rest

 Exercise Ball Crunch

3 sets of 12 reps
1 min rest

Air Bike

3 sets of 12 reps
1 min rest

Phase 1 // Week 1 // Day 5

REST

Phase 1 // Week 1 // Day 6

REST

Phase 1 // Week 1 // Day 7

REST

Phase 1 // Week 2 // Day 8
To Recap:  3 sets of 12 repetitions with 1 minute rest between sets

 Chest and Triceps 

Wide Pushups

3 sets of 12 reps
1 min rest

Standard or on knees

Dumbbell Bench Press

3 sets of 12 reps
1 min rest

Flat Bench Cable Flyes

3 sets of 12 reps
1 min rest

Narrow Pushups

3 sets of 12 reps
1 min rest

Standard or on knees

Standing Dumbbell Triceps Extension

3 sets of 12 reps
1 min rest

Triceps Pushdown

3 sets of 12 reps
1 min rest

Phase 1 // Week 2 // Day 9

Back and Biceps

Wide-Grip Lat Pulldown

3 sets of 12 reps
1 min rest

One-Arm Dumbbell Row

3 sets of 12 reps
1 min rest

Seated Cable Rows

3 sets of 12 reps
1 min

Underhand Cable Pulldowns

3 sets of 12 reps
1 min rest

Dumbbell Alternate Bicep Curl

3 sets of 12 reps
1 min rest

One Arm Dumbbell Preacher Curl

3 sets of 12 reps
1 min rest

Standing Biceps Cable Curl

3 sets of 12 reps
1 min rest

Phase 1 // Week 2 // Day 10
You're on your way to some killer stems! You guessed it - LEG DAY!

Leg Press

3 sets of 12 reps
1 min rest

Leg Extensions

3 sets of 12 reps
1 min rest

Wide Stance Barbell Squat

3 sets of 12 reps
1 min rest

Seated Leg Curl

3 sets of 12 reps
1 min rest

Standing Calf Raises

3 sets of 12 reps
1 min rest

Seated Calf Raise

3 sets of 12 reps
1 min rest

Phase 1 // Week 2 // Day 11

Shoulders and Abs

Seated Dumbbell Press

3 sets of 12 reps
1 min rest

Standing Dumbbell Straight-Arm Front Delt Raise To A 'T' (up and open)

3 sets of 12 reps, 1 min rest

Side Lateral Raise

3 sets of 12 reps
1 min rest

Seated Bent-Over Rear Delt Raise

3 sets of 12 reps
1 min rest

Exercise Ball Crunch

3 sets of 12 reps
1 min rest

Air Bike

3 sets of 12 reps
1 min rest

Phase 1 // Week 2 // Day 12

Rest

Phase 1 // Week 2 // Day 13

Rest

Phase 1 // Week 2 // Day 14

Rest

Phase 1 // Week 3 // Day 15

Today is a big day! It’s the first day of muscle building! The last 2 weeks you’ve been prepping your muscles, now is when we start building and toning them! We're starting with our legs!

Leg Extensions

3 sets of 10 reps

Wide Stance Barbell Squat

3 sets of 10 reps

Walking Barbell Lunge

3 sets of 10 reps

Single-Leg Barbell Deadlift (shown with kettlebell)

3 sets of 10 reps

Lying Leg Curls

3 sets of 10 reps

Seated Calf Raise

3 sets of 10 reps

Standing Calf Raises

3 sets of 10 reps

Phase 1 // Week 3 // Day 16
Back and Biceps

Hammer Strength Lat Pull

3 sets of 10 reps

Wide-Grip Lat Pulldown

3 sets of 10 reps

Alternate Option:
Pullup

Seated Narrow Grip Cable Rows

3 sets of 10 reps

T-Bar Row

3 sets of 10 reps

Alternate Option:
Bent-Over Barbell Row

Back Extensions

3 sets of 10 reps

Barbell Curl

3 sets of 10 reps

Incline Dumbbell Curl

3 sets of 10 reps

Alternate Hammer Curl

3 sets of 10 reps

Phase 1 // Week 3 // Day 17

Keep up the hard work! You're probably doing things you you've never done and that is something to be proud of! Don't stop - let's keep pushing forward!

Chest and Triceps

Wide Pushups (close hand position also shown)

3 sets of 10 reps

Incline Dumbbell Press

3 sets of 10 reps

Flat Bench Flyes

3 sets of 10 reps

Alternate Option:
Machine Flyes

Decline Flyes

3 sets of 10 reps

Bench Dips

3 sets of 10 reps

Alternate Option:
Bar Dips

Lying EZ-Bar Triceps Extension

3 sets of 10 reps

Dumbbell Triceps Kickback

3 sets of 10 reps

Overhead Two Handed Triceps Extension

3 sets of 10 reps

Cable One Arm Triceps Extension

3 sets of 10 reps

Phase 1 // Week 3 // Day 18
LEG DAY!!

Leg Extensions

3 sets of 10 reps

Wide Stance Barbell Squat

3 sets of 10 reps

Walking Barbell Lunge

3 sets of 10 reps

Single-Leg Barbell Deadlift (shown with kettlebell)

3 sets of 10 reps

Lying Leg Curls

3 sets of 10 reps

Seated Calf Raise

3 sets of 10 reps

Standing Calf Raises

3 sets of 10 reps

Phase 1 // Week 3 // Day 19

We're focusing on shoulder and abs today! If you're struggling with motivation, make a motivation board if you haven't already. Here are some examples of some of  my favorite motivation boards, here, here and here. 

Seated Dumbbell Press

3 sets of 10 reps

Rear-Delt Cable Flyes

3 sets of 10 reps

Dumbbell Front Raise

3 sets of 10 reps

Seated Arnold Press

3 sets of 10 reps

Dumbbell Lateral Raise

3 sets of 10 reps

Seated Bent-Over Rear Delt Raise

3 sets of 10 reps

Crunches

3 sets of 10 reps

Roman Chair Leg Raise

3 sets of 10 reps

Oblique Crunches - On The Floor

3 sets of 10 reps per side

Phase 1 // Week 3 // Day 20

REST

Phase 1 // Week 3 // Day 21

REST

Phase 1 // Week 4 // Day 22

We're focusing on legs again today. Did you know that most people's "problem areas" are their butt and legs? We'll fix that! Keep up the hard work!

Leg Extensions

3 sets of 10 reps

Wide Stance Barbell Squat

3 sets of 10 reps

Walking Barbell Lunge

3 sets of 10 reps

Single-Leg Barbell Deadlift (shown with kettlebell)

3 sets of 10 reps

Lying Leg Curls

3 sets of 10 reps

Seated Calf Raise

3 sets of 10 reps

Standing Calf Raises

3 sets of 10 reps

Phase 1 // Week 4 // Day 23

Today is a back and biceps day! Men, you know the drill - ladies, don't fret, conquering these muscles shows hard work and dedication. If you're not feeling like a bombshell yet, get ready because your back and biceps are the cherry on top.

Hammer Strength Lat Pull

3 sets of 10 reps

Wide-Grip Lat Pulldown

3 sets of 10 reps

Alternate Option:
Pullup

Seated Narrow Grip Cable Rows

3 sets of 10 reps

T-Bar Row

3 sets of 10 reps

Alternate Option:
Bent-Over Barbell Row

Back Extensions

3 sets of 10 reps

Barbell Curl

3 sets of 10 reps

Incline Dumbbell Curl

3 sets of 10 reps

Alternate Hammer Curl

3 sets of 10 reps

Phase 1 // Week 4 // Day 24

Get ready to forget about flab with this triceps and chest work out. 

Wide Pus-ups (close hand position also shown)

3 sets of 10 reps

Incline Dumbbell Press

3 sets of 10 reps

Flat Bench Flyes

3 sets of 10 reps

Alternate Option:
Machine Flyes

Decline Flyes

3 sets of 10 reps

Bench Dips

3 sets of 10 reps

Alternate Option:
Bar Dips

Lying EZ-Bar Triceps Extension

3 sets of 10 reps

Dumbbell Triceps Kickback

3 sets of 10 reps

Overhead Two Handed Triceps Extension

3 sets of 10 reps

Cable One Arm Triceps Extension

3 sets of 10 reps

Phase 1 // Week 4 // Day 25

Legs! Legs! Legs! You're about to have some killer legs. =] This leg workout will target your calves and quads. 

Leg Extensions

3 sets of 10 reps

Wide Stance Barbell Squat

3 sets of 10 reps

Walking Barbell Lunge

3 sets of 10 reps

Single-Leg Barbell Deadlift (shown with kettlebell)

3 sets of 10 reps

Lying Leg Curls

3 sets of 10 reps

Seated Calf Raise

3 sets of 10 reps

Standing Calf Raises

3 sets of 10 reps

Phase 1 // Week 4 // Day 26

 Shoulders and Abs are on the agenda today. We're about to step into fall but that's no reason to slack on your midsection. Show your determination and focus while you build your best body. 

Seated Dumbbell Press

3 sets of 10 reps

Rear-Delt Cable Flyes

3 sets of 10 reps

Dumbbell Front Raise

3 sets of 10 reps

Seated Arnold Press

3 sets of 10 reps

Dumbbell Lateral Raise

3 sets of 10 reps

Seated Bent-Over Rear Delt Raise

3 sets of 10 reps

Crunches

3 sets of 10 reps

Roman Chair Leg Raise

3 sets of 10 reps

Oblique Crunches - On The Floor

3 sets of 10 reps per side

Phase 1 // Week 4 // Day 27

REST

Phase 1 // Week 4 // Day 28

REST

Congratulations on completing phase 1 of 3 in the 12-Week Beginners Guide to Building Muscle Series. Up next is Phase 2 where we take it to The Next Level.

Phase 2 - Level Up

No Equipment CrossFit Workout

Move from one exercise to the next without resting.

Jump Squats – 10x

Butterfly Situp -10x

Burpee -10x

Triceps Dip -10x

Lunge Hop – 10x

Pushup – 10x

Complete as many rounds as you can in 15 minutes

Skinny Snacks - Lemon Protein Bars

Protein bars make a great post workout snack but they get expensive and typically if they taste good they aren't that good for you. These lemon protein bars are an inexpensive, healthy alternative. 

Pick a day to prep your snacks and meals for the week. Sundays are always best for Troy and I to get our shopping and weekly meal prep out of the way. 

Ingredients

1 cup oat flour

2 scoops vanilla whey protein

1/4 tsp salt

1/2 tsp baking soda

2 qt mix Crystal Light

4 egg whites

1/2 cup Splenda, Truvia, or Ideal

8 oz baby food applesauce

4 oz water

Directions

Preheat oven to 350 degrees.

Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl.

Mix egg whites, Splenda, applesauce and water in a bowl.

Add wet ingredients to dry ingredients and mix together.

Spray 8x8 glass dish with non-stick butter spray.

Pour ingredients into dish.

Bake 23 minutes.

Makes 16 squares.

Bombshell Muscles - Back and Biceps Workout

Back and biceps are a couple of my favorite muscles to hit. Training these muscles will make you look like a knockout! It shows dedication and hard work.

The Workout

Wide-Grip Lat Pulldown

3 sets of 12 reps
1 min rest

 One-Arm Dumbbell Row

3 sets of 12 reps
1 min rest

 Seated Cable Rows

3 sets of 12 reps
1 min

 Underhand Cable Pulldowns

3 sets of 12 reps
1 min rest

 Dumbbell Alternate Bicep Curl

3 sets of 12 reps
1 min rest 

One Arm Dumbbell Preacher Curl

3 sets of 12 reps
1 min rest

Standing Biceps Cable Curl

3 sets of 12 reps
1 min rest

Get fit! 

Skinny Breakfast - Blueberry Pancakes

My big pregnancy craving has been pancakes and waffles. =x But I don't feel as guilty munching on these. I love this pancake recipe! I cook them at night and stick them in the fridge for the next morning. There’s no way I’d have enough time to whip up some pancakes in the am. They aren’t quite like fresh pancakes when they’re microwaved the next day but it beats skipping breakfast!

Ingredients

Egg Whites 6

Old Fashioned Oats1/2 cup

Baking Powder 1 tsp

Unsweetened Vanilla Almond Milk 1/2 cup

Salt 1 dash

2 tiny scoops Stevia or 2 packets Truvia

Blueberries 1/4 cup

Unsweetened Applesauce 1/2 cup

Cinnamon 1 dash

Directions

Put egg whites, oats, baking powder, almond milk, salt and Splenda in the blender.

Blend for 30 seconds on med-high speed.

Spray a pan with non-stick cooking spray, pour batter on pan and add half the blueberries.

Cook like a regular pancake.

For topping, add applesauce and cinnamon.

Recipe makes two pancakes