I am so excited to announce the theme of our November fit club… the Gains + Gratitude Bootcamp Challenge! It will be a 30 Day challenge of our minds + bodies to get GAINS physically and mentally.
We have so much to be grateful for! This month, we are going to show gratitude for our bodies by fueling them with delicious eats and moving them each day. Then, we will share gratitude by reflecting on our days and tracking the things we are grateful for, big and small, each day!
Here are our theme days to get excited about!
📔 Stronger than Yesterday Mondays!
📔 Eat, Drink and Be Thankful Tuesdays!
📔 Pump Up Wednesdays!
📔 Thankful Thursdays!
📔 Never Have I Ever… Fridays!
📔 Accountability Saturdays!
📔 Gains + Gratitude Sundays!
What is a goal you have on your mind? I’d love to share more about my bootcamps, workout access, and nutrition plans to see if working together will help you reach it!
Time to talk about gains!
Did you know that the most dynamic changes in our body come from our nutrition and not our workouts? Muscle growth and toning happen when you’re consistent with a great program, but working out for 30 minutes a day, alone, won’t get you there.
Nutrition does not need to be complicated though! Just by making an effort to eat healthy foods, your body will have the energy it needs to push through that workout and grow and repair your muscles after you put in the work.
Here is a challenge to get you started: sub one processed food choice each day with a whole, clean eating option. If you stop for a fast-food lunch each day, pack a bento box of fruits, vegetables, whole carbs, and protein!
To build muscle, you’ll need to focus on getting enough high-quality protein in your diet. The daily recommended intake (DRI) for inactive adults is 0.8 grams of protein per kilogram of bodyweight. (Try a DRI calculator out if you don’t feel like doing math!)
But once you add exercise into the mix, protein requirements go up. High-protein foods include chicken, turkey, eggs, cheese, and yogurt.
If you’re vegetarian or vegan, you can build muscle with the help of plenty of tasty and versatile plant-based protein options from nuts and seeds to legumes and soy products like tofu and tempeh.
How can you add more protein to your meal plan today? Make a substitute this week that cuts the processed foods and increases your protein intake!
It’s a cold, cozy morning in late fall and your house is filled with a warm aroma of spices. Cinnamon, coconut sugar, sweet, fresh dough… fresh cinnamon roll muffins are ready in the oven!
These are gluten-free and made from clean ingredients that will fill you up without leaving you full of guilt. Here are our Cinnamon Roll Muffins!
½ cup coconut sugar
½ cup unsweetened coconut milk beverage
1⁄3 cup pure maple syrup
¼ cup ghee, melted
1 large egg
1 tsp. ground cinnamon
1 tsp. pure vanilla extract
1½ cups gluten-free all-purpose flour
½ cup almond flour
1½ tsp. baking powder, gluten-free
½ tsp. sea salt (or Himalayan salt)
3 Tbsp. + 1 tsp. reduced-fat sour cream
3 Tbsp. + 1 tsp. powdered sugar
1. Preheat the oven to 350° F.
2. Line a twelve-cup muffin pan with muffin liners and lightly coat with spray. Set aside.
3. To make muffins, place sugar, coconut milk, maple syrup, ghee, egg, cinnamon, and extract in a blender; cover. Blend until smooth. Set aside.
4. Combine flour, almond flour, baking powder, and salt in a medium bowl; mix well.
5. Add flour mixture to the blender; cover. Blend until a smooth batter forms, scraping sides of the blender with a rubber spatula as needed.
6. Evenly divide batter among prepared muffin cups.
7. Bake for 18 to 20 minutes, rotating the pan after 10 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Cool completely before topping with icing.
8. While muffins are baking, make the icing. Combine sour cream and powdered sugar in a small bowl; whisk to blend. Refrigerate until muffins are cool. Top each with 1 tsp. icing.
Serves 10 (about 1 muffin per serving)
Just a wife, mom and teacher sharing her fitness journey with the world!