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Events and other Odds and Ends

At home or on the go, from warm-up, workout, to cool down, 

get fit from your television, smartphone or tablet.

Working out with no equipment needed:


You can rest between exercises or do it as a continuous circuit.

Core in 5:

8 Move 5 Minute Workout


This workout provides some cardiovascular breaks from your strength components

Body Weight Cardio

Healthy Eating:

Each serving has less than 100 calories. It's high in protein, low in fat and less than 10g of carbs per slice!!!

Pumpkin Pie Protein Bread

- Ingredients -

1 can (420g) pumpkin puree

1/2 cup vanilla whey protein powder

1/4 cup buckwheat flour

1/4 coconut sugar

1/2 cup liquid egg whites

1/2 tsp baking powder

1 tbsp vanilla essence

1/2 tbsp cinnamon

1/2 tbsp mixed spice


Macros per slice (out of eight)


75kcals, 7g protein, 9g carbs (out of which 4g is fiber so net carbs: 5g) and 1g fat



- Directions -


1. Using a handheld blender, standing blender, or food processor, blend all of the above ingredients together.


2. Bake at 165 C (around 330 F) - in a silicone bread loaf pan for around 60-65 minutes or until when stabbed with a knife, your knife comes out clean.


3. Let the bread cool before slicing and enjoy a slice - or two - with some butter, nut butter, honey, and/or banana slices. It's really soft inside, like a proper pumpkin pie but in bread form - thus the name. Enjoy!



Soft and Chewy Pumpkin Granola Bars


Prep time Cook time Total time

Author: Amanda @ Running with Spoons Yields: 10 bars


  • 2 cups rolled oats

  • 2 Tbsp. ground flax

  • 1 tsp. cinnamon

  • ½ tsp. ginger

  • ¼ tsp. cloves

  • ¼ tsp. nutmeg

  • ¼ tsp. salt

  • ½ cup canned pumpkin

  • ¼ cup creamy almond butter

  • ¼ cup honey

  • 2 Tbsp. coconut palm sugar

  • 1 tsp. vanilla extract

  • ⅓ cup chocolate chips


  • Preheat oven to 350F and prepare an 8x8 baking pan by lining it with a sheet of aluminum foil, leaving a few inches of overhang on the sides to allow for easy removal. Set aside.

  • In a large mixing bowl, combine oats, flax, spices, and salt. Set aside.

  • In a medium-sized mixing bowl, combine pumpkin, almond butter, honey, sugar, and vanilla. Mix until fully combined. Pour wet mix into dry mix and stir until fully incorporated. Fold in chocolate chips.

  • Pour into prepared baking pan. Using a greased spatula or your hands, spread the mixture evenly in the pan, pressing down firmly.

  • Bake for 18-20 minutes, until top sets and edges begin to turn golden brown.

  • Remove from oven and let cool in pan for ~20 minutes before cutting into bars.


Healthy Eating:

Brown Rice Breakfast Bowl

Prep time 2 mins Cook time 7 mins Total time 9 mins

Author: Amanda @ Running with Spoons Yields: 2 servings



  • ½ cup unsweetened vanilla almond milk

  • 1 Tbsp. pure maple syrup

  • 1 Tbsp. almond butter

  • 2 Medjool dates, chopped

  • 1 medium apple, peeled, cored, and diced

  • 2 cups cooked brown rice

  • ½ tsp. cinnamon


  • In a medium saucepan set over medium-low heat, combine almond milk, maple syrup, almond butter, dates, and apple. Bring to a boil, stirring occasionally to prevent burning and ensure that everything is well combined. Reduce heat to low and cook for about 5 minutes, until dates and apple have softened.

  • Add cooked brown rice and cinnamon, stirring until all the ingredients are fully combined. Continue cooking for about 5 minutes, until rice is warm and soft. Serve immediately.

No Bake Pumpkin Bars


Pumpkin Pie Breakfast Bake

Soft, doughy, and loaded with pumpkin flavor! This healthy pumpkin pie breakfast bake will make you crave the comforts of fall all year long!



Nutty Butter Bar

Looking for a homemade recovery bar that tastes fantastic? Try this delicious recipe by Sport Dietitian Bob Seebohar. -

YUM! Recipe: Nutty Butter Bars | PowerTap®



Fast Breakfast Fixes Jump-start your day--and your run--with these easy tweaks to your usual morning meal.

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