Peak8Fitness + Nutrition Blog
October 5, 2017
- 2.5c oat flour (to create your own, take Steele cut oats, pop them into a nutri bullet or food processor and milk until it becomes flour)
- 2 tsp baking powder
- 1/2 tsp baking soda
- 2 tsp pumpkin pie spice
- Dash of ground cinnamon (I like to really bring out the Fall flavors)
- 1/4 c dark chocolate chips
- 1 c canned pumpkin purée
- 1 tbs vanilla extract
- 1/2 c unsweetened applesauce
- 1/2 c coconut sugar
- 1 tbs coconut oil (melted)
- Preheat oven to 350 (I like to use convection so the bars bake throughout). Prep glass baking dish or baking pan with a little coconut oil cooking spray).
- In a large bowl, Mix all dry ingredients. (Oat flour —> pumpkin pie spice).
- In a separate bowl, mix all wet ingredients, stir until sugar is dissolved.
- Add the wet ingredients to the dry ingredients; stir until evenly combined. Then fold in chocolate chips.
- Pour everything into glass baking dish, use a spatula to even out.
- Bake at 350 for 15-18 minutes. (18 was perfect for my oven).
- Let cool then cut into squares! I love to pair these with a cup of coffee or ice cold unsweetened vanilla almond milk.
October 5, 2017
- 2 Tbsp Of Modena Balsamic Vinegar
- 2 Tsp Of Fresh Lemon Juice
- ¼ Tsp Of Dijon Mustard
- 4 Tbsp Of Extra Virgin Olive Oil
- 1 Garlic Clove Minced
- 3 Pinches Of Sea Salt
- Freshly Ground Pepper To Taste
- 2 Chicken Breast [1-4oz, 1-6oz]
- 1/2 Head Of Baby Kale,
- Washed And Chopped
- 1 Cup Of Mixed Greens
- 1 Pear, Cored, Quartered, And Sliced Into ½ Inch Chunks
- 1/2 Cup Raw Walnuts, Roughly Chopped
- 1 Ounce Of Crumbled Gorgonzola Cheese
- Prep chicken, in glass baking dish, brush with EVOO, “NO salt mixed seasoning from Costco. Once coated, Grill or bake chicken until fully cooked, slice into four 4-6oz servings.
- In a small bowl, whisk together the balsamic vinegar, lemon juice, Dijon mustard. Slowly pour in the extra virgin olive oil, whisking continuously until the mixture is emulsified. Mix in the minced fresh garlic clove, season with sea salt and pepper to taste.
- Slice the washed baby kale in half, remove the core, and chop. Combine the chopped kale and mixed greens in a large salad bowl. Add the pear chunks, walnuts, and sliced grilled chicken. Slowly add the dressing to coat the greens and gently toss the salad. Top the salad with crumbled gorgonzola and enjoy immediately.
October 5, 2017
- 2 Handfuls Fresh Kale, Roughly Chopped
- 1 Sweet Potato 6 Slices Nitrate Free Bacon
- 4 Eggs
- Cut bacon into small pieces, in a medium sized skillet over medium heat, add the bacon pieces and stir evenly to cook.
- As the bacon is cooking, wash and peel sweet potato, wrap in damp paper towel and put in microwave; cook on ‘potato setting’. [check on the potato, make sure it doesn’t get too mushy].
- Once the potato is cooked, chop into cube like pieces and add into the skillet where the bacon is cooking [by this time, the bacon should be 90% done].
- Once the bacon and sweet potato begin to brown, add in the chopped kale and season [pepper, garlic powder] to taste. Stir together, cover with lid, and allow flavors to mix.
- After the kale has softened, remove the lid, and stir again. The kale, bacon, and sweet potato should have a little crisp, once this happens; turn heat off. Cover with lid to keep the contents warm while you fire up your eggs.
- Once your eggs are cooked, put the hash on a plate [or to-go container] place the egg on top and enjoy! If taking to-go, allow to cool before sealing a lid and refrigerating.
September 22, 2017
So you are rocking that shiny sparkler on your finger, you’ve pinned over 1,000 wedding inspired photos, and now you’re envisioning that beautiful wedding gown on your gorgeous body. You are debating what the perfect fitness and nutrition plan is for your wedding journey. The thought of maybe working with a trainer crosses your mind, maybe some crazy detox that involves barely eating then you decide that seems a little drastic because you realize you still want to have fun while you are planning this dreamy day. Then the thought crosses your mind that you should pull out those ‘ole running shoes and take up jogging again; hell, maybe Pilates for that sleek lean look that you’ve always desired.
The options are endless and the results all vary, but when it’s YOUR big day and your body, you want the best fit for a fitness coach and plan. What if I told you, YOU could have it all? Would you sign up?
First, set a timeline, set your goals and figure out what you are looking for:
- Weight loss
- Building lean muscle
- Stress management
- Nutrition-meal planning
- Do you want to work in person with a Trainer?
- Do you want to follow a self-paced plan?
- Does working with a small group of your gal pals sound more like it?
- Should you tackle marriage by storm and sign up with your groom-to-be?
Once you’ve decided on your needs and what is realistic, it is imperative to choose a Trainer who is equally invested in your needs and goals as you are. Training for your wedding day is a process, it’s an emotionally involved journey—there needs to be attention to detail, time-sensitive planning and lots of fun along the way. The timeline is key, for example: you may start training six months out from your wedding day, however, you have to keep in mind the time prep for your engagement photos, bridal shower, the time away for your bachelorette party, dress fittings and the time vested in sampling, touring, enjoying and resting.
Key things to remember: enjoy the process, celebrate your accomplishments and have fun!
Are you ready to get started?
Sign-up for a Bridal Bootcamp Package with Peak8Fitness today!
November 11, 2016
Whether you’re working out in the gym or in your living room, this workout will pack a big punch for your upper body. Try it out!
Complete 4 sets, 12 reps each
- Dumbbell lateral raises
- Box push-ups
- Dumbbell curl to push press
- Box dips
- Split stance dumbbell row