Pumpkin overnight oats

Its fall so I am pumpkin obsessed!

After those cookies I had some pumpkin left over and couldn’t figure out what I could do with it!
now we have pumpkin over night OATS!
SO EASY, perfect rushed breaky and GREAT for on the go!

let me know what you think & be sure to share to your facebook for friends and family to try too!

WHAT YOU NEED

1/2 cup Plain greek yogurt

1/2 cup pumpkin puree

1/4 cup old fashioned oats

1 TBSP sweetener of choice ( honey, syrup, stevia)

1/4 tsp Ground Cinnamon

NEXT

add everything to a jar or anything with a airtight lid!

Stir until everything is combined nicely

store in the refrigerator overnight ( 8 hours)

enjoy

xo

Watch “Lower body workout – baby weighted!” on YouTube

One of Brayden and mines favorite mini-workouts!!

While performing these, watch your posture and your form -Be sure that you can see your toes past your knees!

10 reps of each exercise
2 sets
(Or more)

Feel free to use a dumbbell if your not yet a mommy or your baby is too big 😉

Be sure to give your feedback and subscribe for more!!

k. xo

3 Day Refresh!

CONFESSION MONDAY!!!
this weekend I was human….

I over indulged
ate things I knew my body hated…
ate more things I knew my body hated
did some baking
and ate out … a lot
LOL

this is all totally normal & OKAY! but how I am feeling today.. is so not okay.
its like a food hangover if there is such thing.

THANK GOODNESS today is day one of the FIRST fit for fall 30 day challenges! & in my case, I am KICKSTARTING my challenge by starting off with a wonderful 3 Day Refresh!

NO this is not a 3 day ‘DIET’, or some ‘quick fix’, but the 3 day refresh is such a lovely god-sent body cleanse with REAL FOOD after weeks, or weekends like mine, where I added a few lbs, bloated like a balloon from my body not knowing what to do with what I was fueling it with and now I am feeling HEAVY and FRUMPY!
the cleanse gives you 3 shakes a day, a colon cleanse once a day and allows for lunch and dinner as well!! ( and no .. you don’t live in the bathroom for the 3 days!!)

SO I hope that you guys keep me accountable to these 3 days as I ‘de-fluff’ and get back on TRACK while loosing a couple inches and regaining my engery!!!
I will post a picture each day and a little blurb to let you all know how im doing!
wish me luck!!

DAY 2!!!
Yesterday was hard for cravings… Didn’t help that Brian had made cookies the night before and they were taunting me!!!!
BUT I stuck it through and today I feel AMAZING!
I feel light, not as bloated and ENERGIZED which is incredible! – if you know me you know my obsession with coffee … And I have yet to have any caffeine today!
I am allowed a tea with each meal which I might cave after lunch!🙈🙊

Day 2 of 3 Day Refresh!!

I’ve been asked how I survive on ‘no food’ ..

Well, each shake you are given are a WHOLE foods nutrition shake ( shakeology to start the day then ‘ vanilla fresh ‘ with lunch and dinner. You can have one fruit serving ( from the food lists) in your shake, and then there are dinner recipes provided and veggie and healthy fats listed for you as well for your lunch!

For LUNCH I just had a mixed fruit shake with water, and half a small squash and I actually am FULL! My body has gotten every bit of nutrition that it needed from that meal!

I am doing light/moderate exercises for these 3 days ( I will post a video later under ‘Workouts’! )

DAY 3!!

I can say I survived the 3 day refresh, no cheating and surprisingly NO cravings today! I thought for sure I’d be running for the fridge LOL

Its mind set, we are in control of ourselves, we just have to dig within for that strength! I wanted to feel better, I wanted to loose the bloat and I wanted my energy back – no, it wasn’t a walk in the park but you are NOT hungry, you get to eat and drink REAL FOODS, and in my case it was worth every minute!!!

My stomach, hip and upper abdominal areas ( see after photo) are much firmer, no more flab, giggly or muffin top when I put on my jeans! My main goal here was energy and to get back on track and I am happy to have achieved that, and happy to know my body is happy ( on the inside too ;)) after all .. That’s what matters right!
I lost a whopping 2 lbs, which is fine I wasn’t looking to drop much as every body is so very different and we all get are very own results. But I did loose a TOTAL of 7 inches head to toe.

Thanks for keeping Me accountable, off to feel wonderful and do wonderful things!

xo

Interested in how you too can give your body a do-over, a clean up and your mind start a start over? fill out the small form under FIT GIRL challenges, I have monthly specials and monthly accountability groups!

start living today.

 

 

My health & fitness journey

We all get to that point .. That point where were just so DONE feeling and looking the way we are. Some of us start our journey for ourselves, health risks, with our partners or for our entire families sake!

My journey to a healthy, fit and happy lifestyle was not by any means done overnight! When I was in the 12th grade I took an extra ‘health and fitness’ course and thought why not! Well.. I fell in love!I knew that I had to make some changes when I couldn’t handle more then 5 minutes on the stair master or do 15 situps without an intense burn! Some of you may be able to relate 😉
Anyways .. School ended, I was tossed out into the working world for a year ( wanted to save money, find myself a little ect) well in that time Brian and I were going out for meals, hitting the movies anything out of the house pretty much! But that meant bad food choices .. Then it happened.. I got caught in my ‘slump’ and kept slumping deeper and deeper!! I may have only gained a few pounds, lots of pimples but very LOW self esteem, very negative attitude, just simply not ME!!!
So then September came again and it was time for college, and I don’t know if I was more excited about this next chapter of my life or about slowly getting back on track and back on a schedule!
Week by week it got a tid bit easier, the choices I made got better and better and my self esteem was slowly coming back!! For 12 months I got up at the crack of dawn and ran on the treadmill before school! Usually also when I would cram in my studying🙈. By the time I was graduating college everything just felt easier!! It was no question to get the chicken salad or chicken wings when we did go out for meals and I still did my basic home workouts but I wasn’t pushing myself anymore! A couple years later, a couple moves and a positive pregnancy test later and I found that itch again! I had to be healthy, I had to take care of myself and my baby and my FAMILY💙 so I was then introduced to #beachbody!!
I did my workouts, I ate clean and whole foods ( with of course some cheat meals and indulging!!), drank my shakeology and I had the BEST pregnancy! I felt SO great, SO healthy and SO happy! Not one day where I was sick let alone even feeling sick and I gave birth to a beautiful HEALTHY and happy baby boy at 38 weeks!💙 Brayden Crawford, 6lbs 5oz on march 4th 2015!
I have still never turned back and I will never turn back!! I do a lot of my workouts with Brayden, and if not than he’s playing and watching me push myself, watching me succeed in my goals and I don’t have it in me to show him how to give up on something you want so bad! I am beyond blessed to get to work from home, when and where I want and have him here with me!! I can’t wait for the day he can workout with his momma and talk about his goals and dreams💙💪.

If you have goals or ambition to stay home and raise your babies up but just not sure how to get there?
Add me to Facebook, or IG or even email me just reach out to me!! Id love to help, chat and motivate you to never give up!!

xo

kandice.crooker@hotmail.com