Friday, September 30, 2011

Today's Food

This morning, my dog decided she was jealous of my study time. She kept sticking her face on my book, then when I'd go to pet her, she'd pout and walk away. Seriously. This dog has personality.

Here's my food for today...

Breakfast - oatmeal with pumpkin, protein powder, NuttZo and half a grapefruit.
Snack1 - greek yogurt with pumpkin, Sweet Pure Honey, and my homemade granola
Lunch - grilled chicken breast, black beans, steamed peppers/zucchini and the other half of my grapefruit
Snack2 - chicken muffins and an apple (maybe today I'll have time to eat them!)
Dinner - Date Night!!!!! Yay!!!!

So, if you read my earlier post, What The Midi-Chlorians Taught Me, you might be looking at my food there a bit differently, eh? :-) Up the Rebels! LOL!

Anti-Oxidants in today's food:  coffee, oatmeal, pumpkin, protein powder, NuttZo, grapefruit, tea, ... geeze, as I make the list, I'm realizing everything has anti-oxidants in it! Sweet! And again, Up the Rebels! Ha!

What the Midi-Chlorians Taught Me...

I finally get it. Finally! For years I've heard about and read about free-radicals and anti-oxidants, but I couldn't have explained them - not if my life depended on it. For some reason I just had a block where this subject was concerned. Um... One was good and one was bad? Isn't that all I need to know? Not quite. But... I finally get it. And all thanks to Star Wars.

So I'm sitting on my back patio, reading (again) about free-radicals and anti-oxidants when something in the textbook language finally gets through to me. You see, free-radicals started out as healthy workers. In the body, they start as oxygen molecules - essential to life, which work in a gazillion (yes, very technical term there) ways to improve health and fight disease. But then they got twisted (lost an electron) and began working for the dark side. Being unstable (the loss of an electron will do that to you), now those former protectors are the destroyers - eating, decaying, and diseasing everything in their path. They are, in fact, the Imperial StormTroopers.

Enter the Rebels... anti-oxidants. They work both directly and indirectly to fight the free-radicals. From guerrilla warfare (strengthening cells and contributing to metabolic function) to blowing up the Death Star (actually destroying free-radicals! those little buggers are bad-ass!), anti-oxidants are hard at work.  In enough numbers, they can not only stop the StormTroopers from taking over more of the Empire, but also undo much of the damage already done.

When a diet high in anti-oxidants is combined with deliberate supplementation, this is called Anti-Oxidant Therapy... or, the secret plans that will allow us to destroy the Death Star. Those ingested Rebels (anti-oxidants) fight the good fight as they "work synergistically in restoring normal function to all bodily tissues"... hello, Yoda & the Force.

So see? It finally makes sense!

And being the good sci-fi geek I am, I have begun naming my anti-oxidants...

Yoda: Green Tea (duh!)
ObiWan: blueberries of course :-) Ever try to get blueberry stains off your hands? They're like Obi-wan... you can kill him, but he won't go away!
Luke: He's kind of a whiner anyway, so he gets to be olive oil.
Han: My favorite - PUMPKIN!

Yeah, I really am this odd. :-)

May the Force be with you.
he he he

On Living With 3 Teenage Girls - OR - Why Mom is Still Queen

You know I have teenagers. My oldest, Joey, is out of the house and making his own way in the world, while I have two daughters who graduated this last May from High School and one more who is a Freshman this year. Living with teenage girls, we have a phenomena in our house I like to call "Where is my...?"  The question could be, where is my black purse, or my new jeans, or my favorite t-shirt, or my perfume, or my makeup... pretty much anything can fall into that phenomena... including strange things like my computer cord (really??), my cooler bag, or my bowl of sugar-scrub (BETHANY!!!!).

So, there's a new rule in my home, in hopes of combating and defeating this phenomena. I call it, "You Take, I Take". It's pretty simple. Every time I discover something missing, I remove something from the Takers' rooms. It's been rather amusing so far. Here's how it goes...

Daughter 1 to Daughter 2: Did you take my ______?
Daughter 2: No, did you check [Daughter 3]'s room?
Daughter 1 then searches Daughter 3's room. Does not find item.
Daughter 3: GET OUT OF MY ROOM!
Daughter 1: I'm looking for my _____!
Daughter 3: I don't have it, GET OUT!
Daughter 1: Well then who took my ______?!!!?
Daughters 2 & 3: Not me!
Daughter 1: Then where is it??? It was on my [bed, floor, whatever] when I left for work!
Daughter 1:  MOOOOOOOOOM!!!!!!! Do you know where my ______ is?
Mom: Nope. Sucks when someone takes your stuff, huh?
Daughter 1: [rolling eyes] Duh! Where is it?
Mom: I dunno.
Daughter 1: This pisses me off! I bought that with my own money!
Mom: Gee, that's tough - I know what it's like to bust your butt to buy something you want only to have someone come into your room when you're not there and take it, then not even bother to return it. Blows.
Daughters 1, 2, and 3 all look at each other.... Mom walks away hearing the whispers, "Do you think...? Nah, Mom wouldn't.... would she???
Mom snickers as she continues on her way.

Oh, and girls - if you're reading this... don't bother to search my room. I'm older, wiser, and far sneakier than you. And FYI - the new rule works in reverse, too... You Return, I Return.

This is why Mom is Queen.

Thursday, September 29, 2011

Food, Yummy Food!

I love food. I really do. Even when I'm sick, I love food. Know what I love even more? Having it ready to go! LOL! Dinner last night was easy - chicken muffins and an apple (actually, dinner was really yesterday's snack2 as I didn't have time for it at work). Final snack (at the bowling alley) was greek yogurt (plain) with pumpkin & 2 Tbsp granola. I love easy. :-)

Here's some pics of yesterday's food...

Pumpkin oatmeal with protein powder & NuttZo & half a grapefruit

grilled chicken breast, steamed red potato, steamed snow peas & grape tomatoes
Plain greek yogurt with pumpkin, pumpkin pie spice & homemade granola

Today's food....

Breakfast: You guessed it! Pumpkin Protein Oatmeal and half a grapefruit
Snack1: greek yogurt with pumpkin and Jackie's cocoa peanut butter bar
Lunch: Grilled chicken breast with steamed red potato, red pepper and zucchini and half a grapefruit
Snack2: chicken muffins and an apple.
(not pictured) Dinner: Taco salad
(remember, you can find the majority of my recipes here:

So what is that Jackie's Cocoa Peanut Butter Bar? It's yummy, that's what it is! Soon as I get permission from Jackie to post the recipe, I'll share it - it's a keeper! :-)

Ok, I've got work to do, then I have another blog post on the way today that will show my geek-side :-) hehehe. Happy Thursday!


Wednesday, September 28, 2011

Today's Food and a Hint of What's Coming...

Breakfast: The new-usual :-) Oatmeal with protein powder, cinnamon, pumpkin, pumpkin pie spice and 1 Tbsp NuttZo with a half grapefruit
Snack1: 1 cup Chobani plain greek yogurt mixed with half a cup of pumpkin & pumpkin pie spice, 1 tsp honey (Sweet Pure Honey) and 2 Tbsp homemade granola
Lunch: 4 oz grilled chicken breast, steamed red potatos (3.5 oz) and steamed snow peas with grape tomatoes & 1/2 tsp coconut oil.
Snack2: Chicken Muffins (2 muffins = 1 mini loaf, plus I added extra veggies this week) and an apple.

It's Wednesday, and normally that would mean attending Tab's Muscle Class after work, but I'm still trying to hack up a lung so that's a no-go. Boo. I am feeling better, definitely on the other side of this, but just not ready to hit the gym yet. Mega bummer.

A Hint of What's Coming...
I am using the time off from the gym for something other than moping about being sick, lol. I'm posting on and anxiously awaiting the premier issue of the publication - World Physique Women (my recipes are in it!!), I'm posting weekly on Facebook for Champion Nutrition (Awesome sponsor!!), I'm doing a ton of recipe development and testing, tons of studying (gotta love that continuing ed!), and tons of planning!

 Planning for what? 

Kidding. Sort of.

Ok, here's a sneak peak at what I'm working on...

Totally new interactive website - all the resources, recipes, blogs (Tab will have her own, too!) and more PLUS downloadable booklets - recipes, exercise, plans, etc. Everything on the site(s) in one easy-to-navigate location. and www.RecipeForFitness will merge and there are so many exciting things about this, I can't wait to share them with you! It's all about what Pinky is showing here... everything made simple.

In addition to all the existing free resources, Tabitha and I will be offering.....  

Ha! I said "hint" not "whole shebang"! LOL! Seriously though, we are very, very excited about what's coming soon here, and it's awesome!! We've got big plans, and big dreams - and they all hinge on YOU. Your success. Your transformation. Your growth. It's time to put all those certifications and initials after our names to work for YOU. And if I didn't mention it before, WE'RE REALLY EXCITED!!!!!  hehehe.

PLUS.... I'm working on a book submission, my training & nutrition plan as I head into prepping for the Spring shows (more Figure Competitions! woot!), and of course my life as a wife, mom, and employee - it's a busy time. Oh, and I have a kickin' Halloween Party to plan! One thing I know, without a doubt... I am right where I'm supposed to be, but that doesn't stop me from looking forward to where I'll be tomorrow. :-)

Where do YOU want to be tomorrow?  Can I help you get there?

Tuesday, September 27, 2011

Champion Nutrition USA - Weekly Recipe! Protein Laced Granola!

Protein Laced Granola
This is one of my favorite recipes, and a standard in my Sunday Food Prep. My family gobbles this up like crazy, and since it's lower sugar than store-bought, and it's laced with protein - I can enjoy it too! A friend introduced me to the recipe, and I've made a few tweaks - mostly to increase the protein content. It's incredible in yogurt, as cereal, and simply by the handful. If your diet doesn't allow for granola right now, save this recipe - trust me, you'll want to make this one!

3 cup rolled oats
1/3 cup oat bran 

4 scoops Vanilla protein powder (my scoop = 1/3 cup)
1/4 cup ground flax seed
1/4 cup wheat germ
1 cup whole raw almonds
1/2 tsp sea salt
1/2 cup honey
1/4 cup maple syrup
1 tsp vanilla
2 T coconut oil
1/4 cup water
1/4 cup raisins
1/4 cup cranberries (dried)
1/4 cup tart cherries (dried)


  • Preheat oven to 300.
  • In bowl whisk the oats, oat bran, flax, wheat germ, protein powder, almonds and sea salt.
  • In saucepan bring the honey, maple syrup, vanilla, oil, and water just to a bubble over low heat. Remove from heat and allow to cool slightly
  • Pour the honey mixture over the oat mixture and stir until oats are evenly moistened.
  • Spread onto un-greased, rimmed baking sheet (cookie sheet).
  • Bake at 300 for about 21 minutes stirring twice.
  • Cool completely and then add the dried fruit.
  • Stir again and store in a sealed container. Can be frozen as well.

Nutrition data for Chelle's granola recipe
NUTRITIONAL INFO Per 2 Tbsp - Recipe makes 35 servings
(Note: the protein powder you use will change your nutritional data, so if you're tracking closely, you can use to plug in the recipe with your own protein powder to have accurate numbers).
Cals: 111, Fat: 4g, Carb: 15g, Sugars: 8g, Fiber: 2g, Protein: 5g

TIPS:  Swap out the fruit & nuts! Try blueberries, walnuts, maybe even some dark chocolate!
You can view more of my recipes at

Food for Today

Today's Food...
Breakfast: Oatmeal with protein powder, cinnamon, pumpkin, pumpkin pie spice & 1 Tbsp NuttZo with half a grapefruit.
Snack1: 6 oz Chobani Greek Yogurt and a peach
Lunch: Quiche, black beans and steamed snow peas & tomatoes with 1/2 tsp coconut oil
Snack2: Chicken muffins and an apple.
(not pictured) Dinner: Pizza (yes, it's clean!) and salad
(not pictured) Snack3 (if needed): Protein Ice Cream
Liquid intake... water and tea (lots and lots of tea!)

I would be lost right now had I not done my Sunday Food Prep. I'm still sick, fighting off this cold, and having my food already prepared is a lifesaver - especially at night when it's time to set out dinner! I'm frustrated because I haven't been in the gym, but I have learned from my mistakes (at least this one, lol) and do not workout when I'm sick (which thankfully is rare). When I'm sick, all my nutrients and energy are going toward fighting back the illness... hitting the gym, I'd have no energy leftover to workout, and that's just self-defeating (yeah, I've done it, and yeah, it was utterly demoralizing). So, I'm out until this cold has run its course. Sucks because I'd planned to start yoga again this week. Blek. Stupid cold.

Oh well, onward and upward :-)

Monday, September 26, 2011

Monday food and weekend recap

The weekend was busy - it began friday with some much appreciated R&R... got to let down my proverbial hair and just relax and have fun. Bill and I enjoyed the time alone as all the kids were at various events. I think it was the first time in weeks we both got to just truly chill (without any of the trauma & chaos hanging over us). Saturday, Bill golfed and I helped Tab and her hubby a bit with their move, then Saturday evening was Homecoming for Bethany.

Yes, I am the short one in the house. :-)

With Homecoming excitement behind us, Sunday was my food prep day. I planned out the menu, the grocery list, then hit the stores. Once back home, I realized I'd forgotten Vanilla, so I ran back down to Fresh & Easy on the corner... however, muscle-memory caused me to drive to the gym instead, lol... I was looking for a parking space before I realized what I'd done!

Here's what was prepped...
Grilled chicken breasts, chicken mini muffins (chicken mini loaves recipe), grilled london broil. Steamer bags with: zucchini & red & yellow peppers; snow peas & grape tomatoes. I also have sweet potatoes and red & white potatoes. Oatmeal baggies with protein powder & cinnamon, NuttZo in containers, and pumpkin mixed with pumpkin pie spice in containers. Greek yogurt. Taco meat. Granola. Because I wasn't feeling well, I cheated on the taco meat, and got a rotisserie chicken & shredded the breasts - didn't feel like dealing with the crockpot.

Once everything was portioned out and put away, it was time to toss dinner in the oven - crustless quiche - it was awesome and really hit the spot. Later I made some protein ice cream and the cold helped my throat.

This morning I studied until my eyes threatened to bugg out, lol, then got my cooler together...
Breakfast: Oatmeal with protein powder, cinnamon, NuttZo, pumpkin & pumpkin pie spice with half a grapefruit.
Snack 1: 6 oz Chobani yogurt & a pear
Lunch: leftover quiche with black beans and steamed snow peas/grape tomatoes with a bit of coconut oil (half tsp)
Snack 2: chicken muffins, string cheese and an apple.
(not pictured) Dinner: probably leftover quiche again, lol, with steamed zucchini.
(not pictured) Snack 3: protein ice cream :-)

Prior to dinner and snack 3, I'm at about 1200 calories. After work, provided I don't get sicker today, I have Tab's Total Body Conditioning class, then it'll be home for food. At the moment, I'm ready for a nap, lol! But, no luck - back to work I go!

Lunch update...

Friday, September 23, 2011

Today's Food & Current Calorie Intake

Here's my food for today...
click to view larger
Breakfast: Oatmeal with protein powder, cinnamon, pumpkin, pumpkin pie spice, NuttZo plus half a grapefruit.
Snack 1: 0% Chobani Greek Yogurt mixed with 1/3 cup pumpkin, pumpkin pie spice and 1 Tbsp Sweet Pure Honey (darn good stuff!!) and 1/4 cup granola.
Lunch: 4 oz chicken breast, half cup brown rice, 1 small sliced raw red pepper.
Snack 2: chicken muffins, pear-apple and a string cheese. 
Just in case... 1 pumpkin muffin

I've had a few people ask me where my calories are at nowadays... the last couple weeks I was between 1500-1800 cal/day (closer to 1800 on weight days). This week, I've been inconsistent with snack 2, which is leaving me at around 1400-1600 cal/day, but my exercise has also diminished so it balances out in the short term. My nutrient ratios are about 40% protein; 30% carb; 30% fat. When I kick in for my building phase (gotta build a better butt & shoulders, lol) I'll adjust those ratios and my calories will be higher.

A Moment of Transparency

This week has been rough. Actually, personally speaking, the last two weeks have been vicious. Between my job and my personal life, I've hit some major bumps that have me thinking hard about balance and goals. As a blogger, I strive to be transparent, but as a person (with people in her life) I also have to be discreet and protective. It's a fine line to balance on.

In many ways, blogging is anonymous, and cathartic, but once something hits the web - it's out there, forever, and may not be suitable for all audiences, therefore it's important to handle blogging responsibly. Example... one thing that happened this week had me steaming - FURIOUS! And because it's something that I know I'm not the only one dealing with, I wanted to blog about it - but can't because there are people in my life who would read it and be hurt by it. So I take the high road and keep my fingers off the keyboard on the subject - though I may or may not have spent time this week on a website that exposes deadbeat paternal entities. Ok, maybe I'm not totally on the high road. But I didn't post on the site, so I get points for that, right? Yeah, I'm still pissed.

Getting more serious, there are things I experience that effect me beyond my emotions... things that interfere with my routines, my fitness and life goals, that challenge where I'm going - sometimes I can share them, other times I can't. Soon after my show, I was presented with one of these experiences, and it's dragged out for weeks, only now starting to resolve. It shook me hard - would this have happened had I not been solely focused on my stage-goal? Had I not been distracted by my own path, would I have seen and prevented this? It creates a monster of guilt that has grabbed me by the throat and slammed me to the ground. Logically, I know that I had no control over the situation, regardless of where my focus was. Emotionally, I question. Did I fail? Is this my fault? 

While life moves on, I struggle with my balance. Family, work, passion & goals press on me, overlapping and tangling. Sometimes I just want to hit the pause button and breathe for a moment - that's all, just breathe. There's so much to do, so many hats to wear, there are moments when what I feel can only be called despair. I don't like to say that. I'm a very positive person, but there are those moments.

What's my point? Why am I sharing this? My point is that I'm normal and I share this because I promised transparency & honesty. Life can be hard and hurtful - we all have challenges, I'm not exempt from them. I continue to draw strength from loved ones, from you guys, from my hopes, dreams and goals, from experience and achievement, and from failure. I continue to grow. I continue to move forward. If sometimes I fret over whether or not I can get it all done, well, I guess that's just part of the journey, isn't it?

Thursday, September 22, 2011

Another Protein Ice Cream Recipe!

First, the good stuff... New Protein Powder Ice Cream Recipe.
After work yesterday I did a bit of errand running and came across a gallon of local fresh apple cider... hmmmm. Bomb, baby!

Apple Harvest Protein Ice Cream
recipe by Chelle Stafford
serves 1


  • 1 cup apple cider 
  • 1.5 serving vanilla protein powder (my scoop is = 1/3 cup, I used 1 1/2 scoops)
  • 1/2 cup 0% Chobani plain greek yogurt

Blend all ingredients well (I used a Magic Bullet), then pour into ice cream maker and run for about 20 minutes.

YUM!! The strength of the apple cider flavor was awesome and when I added caramel, even better!

TIPS... Add sugar free caramel syrup! After you've put it in the machine, let it run about 10 minutes then add 2 Tbsp caramel syrup to the mix an let it go. And/or drizzle caramel over the top!

Even better with Caramel!!
Yes, I was very, very sad when it was gone. 
Moving on to today's food... I have been scrambling since 5:30 this morning, and still have a ton to do. Oy.
Here's a quick glimpse of my food ...

Breakfast: pumpkin protein oatmeal and half a grapefruit
Snack1: Chobani yogurt and half cup of blackberries
Lunch: Stuffed pepper w/1 Tbsp reduced fat feta, brown rice, half grapefruit
Snack 2: stuffed pepper w/1 Tbsp reduced fat feta
Extra: chicken breast for just in case I need it.

breakfast :-)

Bethany's flowers - aren't they gorgeous?? 
she also got a teddy bear :-)
 And now I've gotta run again. I am really looking forward to the weekend and hopefully tomorrow will be more balanced than the rest of this week has.

Happy Thursday!!

Wednesday, September 21, 2011

Silly Stuff

I'm halfway through the day. A ton of work cleared, a ton more to go. I look down to grab my pen and see the strangest thing on my arm. Huh, both arms. What is it? It's one of the things no one shares with you about post-competition life... Stubble. I'm talking finger-in-the-light-socket style stubble. I would take a picture but the resolution on my phone camera just doesn't capture it. It's ridiculously funny looking. I guess I never realized I had so much hair on my arms... or that it was so pale. What in the world? 
Other silly things today... total epic fail on snack 1. I'm talking Titanic failure. Bleh! Adding pumpkin and pumpkin pie spice to plain 0% greek yogurt did NOT work. Bitter doesn't cover it! Next time I'll add maple syrup. Or something. Anything. I feel a bit like I'm suckin' on a lemon here.

Second fail of the day... treat time! I had to run to FedEx to pick up printing for the new sales center and guess what's in the same parking lot? Starbucks. Oh heck yeah! I was so ready for a treat! Salted Caramel Frapp, baby! I hit the drive through, drove through, headed back to the office, took a sip and thought... hmmm, something not right. I looked down and my Salted Caramel Frapp had no salt, no caramel! Whaaaaaa! Dagnabbit! My treat turned into a trick. Boo. (and yes, I ordered it skinny, lol!). However, Look what a great job FedEx did!

Ok. Back to work.

More Recipes!! Plus other stuff :-)

Last night I made the yummiest protein ice cream! Yes, I just might be addicted to protein ice cream, LOL! Here's what I made...

Super-Chocolaty Protein Ice Cream
makes 2 servings, or 1 very large, very tasty serving :-)

  • 3 scoops (1.5 servings) Champion Nutrition Pro-Score 100 Chocolate protein powder (roughly half a cup of powder)
  • 1/2 cup 0% Chobani Greek Yogurt, plain
  • 1 cup unsweetened vanilla almond milk
  • 1 tsp almond butter

Blend well (I used a Magic Bullet), then pour into ice cream maker. Let it run about 20 minutes, then serve! I added sliced banana and sugar-free caramel syrup. You could add some instant coffee crystals to your mix for a mocha flavor, too!
Nutrition:  (just the ice cream) per serving: 183 calories; 29 g protein, 6g carbs, 5g fat, 2g fiber, 2g sugar, 259 mg sodium.

No gym this morning, instead I have Tab's killer Muscle Class this evening :-)  I'm still sore from Total Body Conditioning on Saturday! LOL! Food today...
Breakfast - Oatmeal & grapefruit
Snack 1 - Greek Yogurt (plain 0% Chobani) with pumpkin and granola
Lunch - 4 oz grilled chicken breast, half cup brown rice, 1.5 cup steamed zucchini
Snack 2 - Chicken muffins & pear-apple
Post Workout - Pumpkin Protein Muffin

Dinner is TBD as I'll be heading from the gym to the bowling alley - might run home during the day to grab some more chicken muffins and slice up a red pepper - those make great meals on the go :-)

I am loving my oatmeal these days! Pumpkin pie, woohoo! 
Here's my recipe:
Pumpkin Pie Oatmeal
  • 1/2 cup dry quick oats
  • 1 scoop/serving (20g of protein) vanilla protein powder
  • 1 tsp cinnamon
  • 1/4 cup pumpkin (not pie mix)
  • 1 tsp pumpkin pie spice
  • 1 Tbsp NuttZo (or almond butter)
  • water to mix

Mix everything but the NuttZo/almond butter, microwave 1 minute, stir in nut butter and enjoy! Woot! 

I begged my daughter for permission to blog this and got a resounding "YES!", lol!  So here's her news (she'll be 16 in Dec.)...
Homecoming is Saturday, and she's all ready to go... has dress, shoes, jewelry, etc, got her nails done yesterday, lol. She was planning to go with a bunch of friends, then this morning at school....she got this...
I mean c'mon, how sweet is that? :-)

Tuesday, September 20, 2011

Crazy Tuesday!

There simply are not enough hours in the day! But knowing myself... were there more, I'd find a way to max them all out. Yeesh. Here's a shot of my desk... that was at 9am. It's even worse now, lol.

Somewhere in that mess is my cell phone. Hmmmmm. Might should find that!
 Here's a quick rundown of what all that is... ads being placed in Canada, ads being placed in Flagstaff AZ, displays and marketing materials (36x36 map; 21x17 podium pieces) for a new sales center in Flagstaff, brochure for Flagstaff, website edits, MLS changes, more ad quotes for other newspapers, website work for other communities, craigslist notes (yeah, that won't happen today), a defective toner that must be returned, changes, an email blast, and more printing quotes.

And yes, with the exception of Craigslist, it will all get done today. Oy. When I'm asked what I do for a living, Girl-Friday comes to mind, but that's not very descriptive. Lol! Needless to say, I'm a bit frazzled.

Moving on... Here's today's food:

I started my day with a killer 30 minute interval set on the stair-mill. Woot! Intervals! I was so excited to do those again! My knee didn't bother me much, so I'm crossing my fingers and knocking on wood :-)  Here's how it went...
5 minutes warmup at level 4
2 minutes stepping up with kickback and squeeze (squeeze that butt!)
1 minute cool down
2 minutes side steps (1 min each side) with side-leg raises, quad and butt squeeze at the top of the raise.
1 minute cool down
1 minute - increase to level 6 and go every other step
1 minute - every other step with a kickback and butt squeeze
2 minute cooldown
1 minute - reduce to level 3, step up and squat down (I reduced it that slow so I wouldn't fall off, hehe)
1 minute cooldown
2 minutes - increase to level 6 and go every other step
1 minute cooldown
2 minutes -reduce to level 4 - side steps (1 min each side) with side leg raises, quad and butt squeeze at the top of the raise.
1 minute - every other step with a kickback and butt squeeze
3 minutes - single steps, pushing through each step, squeezing the glute & quad
4 minutes - regular walking at level 5.

I then headed back home, grabbed a pumpkin muffin (perfect carb to protein ratio for post-workout!) and coffee, and got ready for the day. Here's the rest of my food...

Breakfast: 1/2 cup dry oatmeal mixed with 1 scoop protein powder, 1 tsp cinnamon, 1/4 cup pumpkin, 1 tsp pumpkin pie spice and 1 Tbsp NuttZo plus a small grapefruit.

Snack 1: 1 cup plain fat free Chobani Greek yogurt with 1/4 cup homemade granola.

Lunch: 4 oz grilled chicken breast, 1/2 cup brown rice, 1.5 cup steamed zucchini

Snack 2: chicken muffin and an apple-pear.

Dinner tonight will be either Taco Salad or leftover Enchilasagna :-)

I forgot to share this with you yesterday!! When Tab and I were grocery shopping, we came across this... Can you see what that is??

Indeed, those are maple frosted, over-sized donuts sprinkled with bacon.  I literally could not look away. I'd heard of such things but thought they were urban myths. Evidently this myth has taken up real-life residence in my local grocery store! YIKES!

What crazy food have you seen lately?

Champion Nutrition USA - Weekly Recipe! PUMPKIN Muffins!

I think this is my favorite time of year... while I love a cool breezy Spring, and seriously dig chilling poolside in the Summer, Fall brings all those wonderful flavors, colors, scents and... recipes! I LOVE pumpkin! And I love using it in recipes. I am currently working on my Fall/Winter tan, based on the amount of pumpkin I'm eating! LOL! Gotta love that beta-carotene! 

Today's recipe utilizes this wonder-food (90% water and full of anti-oxidants!) and is a great way to not only boost your nutrients, but enjoy a tasty-post-workout snack!

Chelle's Pumpkin Protein Muffins
Makes 12

  • 1/2 cup quick oats
  • 1/2 cup coconut flour, sifted
  • 1 Tablespoon baking powder
  • 2 Tablespoons Pumpkin Pie Spice
  • 1 cup Vanilla Protein Powder
  • 1/4 teaspoon sea-salt
  • 1 cup pumpkin (not pie mix)
  • 1 Tablespoon Vanilla extract (pure)
  • 2 whole eggs
  • 3/4 cup Unsweetened vanilla almond milk
  • * 1/4 cup plain fat free Greek yogurt - optional (see Tips & Substitutions below)
  • * 1/4 cup maple syrup (pure) - optional (see Tips & Substitutions below)
  • * 1 oz chopped chocolate  (see Tips & Substitutions below)
  • Preheat oven to 350 degrees.
  • Place foil cupcake liners in a muffin tin (12) and spray lightly with cooking oil.
  • In a large bowl, mix dry ingredients together until well blended.
  • In a smaller bowl, using a hand mixer, blend pumpkin, eggs, greek yogurt, maple syrup and vanilla.
  • Add pumpkin mix to the large bowl, stir ingredients together, adding almond milk a little at a time until batter looks like wet cookie dough.
  • Stir in the chopped chocolate.
  • Drop batter by heaping tablespoons into the foil cupcake liners, dividing evenly among the 12 cups.
  • Bake at 350 for about 20 minutes, until you can insert a knife into a muffin and it comes out clean.
  • Remove pan and place on wire rack to cool for 10 minutes, then remove the muffins from the pan, placing them on the wire rack to cool completely.
  • 4 oz fat free or low-fat cream cheese (I used Neufchatel)
  • 1/3 cup scoop vanilla protein powder
  • 1/4 cup maple syrup (pure)
  • 1 Tablespoon vanilla extract (pure)
  • Optional - 1 tsp to 1 Tbsp pumpkin puree plus 1/2 tsp pumpkin pie spice
  • With a hand mixer, in a medium size bowl, blend ingredients until smooth.
  • Divide evenly among the 12 muffins.
  • Store in airtight container in refrigerator for up to a week.

Tips & Substitutions
Maple Syrup:  You can substitute a sugar-free maple syrup for the pure maple in this recipe. I had great results with Ali's Natural Maple Flavored Sugar Free Syrup (sweetened with Stevia).
Chocolate: You can substitute your favorite sugar-free chocolate for the real chocolate in this recipe, but with just 1 oz spread out in 12 muffins, if your diet allows - go for the real thing! The higher the % on the chocolate, the more antioxidants and less sugar you get. I personally like 78% best, but my family likes the 64% (unless they twist my arm and I let 'em have milk chocolate).
Greek Yogurt:  The yogurt in this recipe really made the muffins more cakey - soft and smooth. When I made it without yogurt, they were pretty dense. Your call - if your diet allows for it, I recommend using the Greek yogurt.
Vanilla (pure): Always use pure vanilla extract. Google how imitation vanilla is made and you'll never use it again. Scary stuff. Also, read the labels and go for the one that either doesn't use alcohol or lists the alcohol at the bottom of the ingredient list. Keep an eye out, too, for sugar. Some brands add sugar to vanilla extract. 

Nutrition Information, Per Muffin: 166 calories; 10g protein, 20g carbs, 5g fat, 3g fiber.


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