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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

Ingredients

  • 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

T

  • 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.

VIRTUAL TRIATHLON 101

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

 

Ingredients

  • 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

Instructions

  • 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

http://www.runningwithspoons.com/2014/10/21/pumpkin-spice-granola-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!

 

http://www.runningwithspoons.com/2014/09/22/pumpkin-pie-breakfast-bake/

 

 

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®http://ow.ly/BWYZe

 

 

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

 

http://www.runnersworld.com/recipes/fast-breakfast-fixes?cid=NL_Nutrition_1866012_10092014_FastBreakfastFixes

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