My Pumpkin Cravings are out of control! This is an amazing option:)

Now that we are hitting Fall my body naturally craves Pumpkin. I dream of the pumpkin spice latte from Starbucks and my Mamaw's homemade pumpkin pie. Although it is ok to indulge every now and then I wanted to find a healthy option to help me through my Pumpkin cravings. Try this great option to keep you on track this month. I think they are great. The recipe is from Jamie Eason who has a lot of amazing recipes:)

 

Pumpkin Protein Bars Recipe

Pumpkin Protein Bars

Nutrition Facts:

Nutrition (without walnuts): 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein
Nutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein

Ingredients:

• ½ C Xylitol Brown Sugar Blend (Ideal)
• 1 - 4 oz. jar baby food applesauce
• 2 tsp. ground cinnamon
• 1 ½ tsp. ground ginger
• ½ tsp. ground clove
• 1 tsp. baking powder
• 1 tsp. baking soda
• ½ tsp. salt
• 2 tsp. vanilla extract
• 4 large egg whites
• 1 - 15 oz. can of raw pumpkin
• 2 C oat flour
• 2 scoops vanilla whey protein
• ½ cup almond milk
• ½ C chopped walnuts (optional)

Directions:

1. Preheat the oven to 350.
2. Spray a 9 X 13 Pyrex dish with non-stick spray.
3. Combine first 11 ingredients and mix well.
4. Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.
5. Makes 24 squares.

A Tip on Resolutions by Devon Sasser - Lite Lessons #6

Devon will be documenting her experience as she goes through our body transformation package! Stay tuned for her results and story! Go Devon!!! This is her sixth "Lite Lesson"

Welcome back everyone. I hope everyone had a great holiday season and are in for a better 2012. It’s a new year, a clean slate, another opportunity to accomplish overlooked goals from 2011.

By now millions of people have made New Year’s resolutions, including myself. And I bet some people have already broken those resolutions. Again, I’m included. The problem with resolutions is that we try to make them in one grand swoop.

For example, one of your resolutions might be to stop smoking. By declaring, “I will quit smoking by the end of this year” involves a daunting task, which may seem impossible to even start. Already, this resolution has set you up for disappointments.

Yes, some people are “all or nothing” types, but the majority of us probably need some type of incentive, based steps to get us there. Therefore, instead of, “I will quit smoking by the end of this year”; state “I will cut down from 2 packs a day to one pack for an entire week”. Now the affirmation doesn’t seem so overwhelming. Focus on completing that first week. Once accomplished, pat yourself on the back, and adjust the “resolution” to go a step further. If you slip up, don’t beat yourself up; remember you can start over at any time.

I remember when I first started seeing a therapist for my depression, I felt so hopeless about my life. I had all of these “things” I wanted fixed, in order to be happy again. There were so many I literally could not concentrate or fathom the idea of making any of these changes.

The bottom line was that I just wanted to feel better. So before I left my therapist’s office, she made me decide on one small change that would make me feel better that week. I chose to drink 8 glasses of water a day.

Seems a little ridiculous, I know. Water would not magically give me a new job or a date with a guy, but it would keep me from feeling so sluggish, rid my headaches, and hopefully make me feel a little better. Once, I achieved this menial step I had the confidence to make another small change forward.

So grab those New Year’s resolution lists, and see if you can break them down into smaller steps. If one of those resolutions is to go to the gym, first start by packing your gym clothes the night before. Next, actually drive to the gym after work. You might find that once you park, you will want to go in. And besides, Cyclelates validates parking for one hour!

All I want for Christmas is two good knees…

Devon will be documenting her experience as she goes through our body transformation package! Stay tuned for her results and story! Go Devon!!! This is her fifth "Lite Lesson"

Progress Report: These pictures are of me in my old jeans. The inches are falling off! Thanks Cyclelate!

Down 4 pants sizes going on 5:)

LITE LESSONS:

I have completely torn my Anterior Cruciate Ligament (ACL) in my left knee two times to date. And the stories leading up to the injuries are worth mentioning.

As a teenager, I prided myself on being able to play backyard football with the big boys. So here I was proving that I was a worthy teammate (even for a girl), by going after my brother who had the ball. My left knee gave out, twisted, and my brother scored a touchdown. The embarrassing thing was that it was tag football not even tackle.

Treatment: complete repair of the ACL using part of my patellar tendon (the one located on the front of your kneecap).

The second tear happened in college. I reinjured the same knee trying out for cheerleading. It didn’t tear completely, but enough to keep me from making the squad. After that, I decided to hang up my pom poms for awhile.

Fast forward to senior year, my boyfriend of 3 years just broke up with me, and I was looking for some much needed cheering up. So where does a girl go to get this solace, you ask. Duh, a gay club on Bourbon Street.

The boys always tell you how pretty you look, all want to dance with you, and even encourage you to grab their behinds. Picture this, heart-broken me, showing my best, back-up dancer moves on top of a platform in New Orleans’ hottest gay bar. I leaped off to grab my amaretto sour, and…Bam, ended up on the floor with no drink in hand. My friends put me in a taxi, and I cried all the back to my dorm room, knowing I had torn it again.

Treatment: complete repair of the ACL using part of my hamstring.

Two surgeries, months of rehab, and frequent ice massages later, I shied away from most extreme sports and high impact activities. I did not want to add another surgery to the list, so I concentrated on strengthening my quads and low impact cardio. I tried my first spin class and loved that it was easy on my knees, without a lot of jarring. And on top of that, it was challenging and great heart-pumping workout.

I still have crappy knees with hardly any cartilage, but recently found that a combination of pilates and spinning is the perfect antidote. So maybe Santa will bring me a non-invasive procedure this holiday season; but until then, I will stick with taking classes at Cyclelates.

Do you believe a “Suit” tells the truth? - Lite Lesson Week Four

Devon will be documenting her experience as she goes through our body transformation package! Stay tuned for her results and story! Go Devon!!! This is her fourth "Lite Lesson"

LITE LESSONS:

Suit – (ˈsüt ) noun: A set of matching outer garments, especially one consisting of a coat with trousers or a skirt. slang: proper noun for a business person —usually used in plural.

Being an accountant, I guess I would be considered a “Suit”. You know, the corporate type, in a more traditional business setting. But ask anyone that knows me, and that person can attest that I never stay a suit at any one job for more than 2-4 years. And with the search for a new opportunity, comes a need for a new suit (as in the garment, not the proper noun).

Looking over my resume, I can tell you exactly what suit I wore while interviewing for each job. Just like my multitude of job titles and responsibilities, my suits varied in different sizes. My very first interview suit was a simple black duo from Petite Sophisticate (remember that store?): the top was a size 2 petite and the skirt was a size 10 petite. For those of you who like to compare body shapes to fruit, I was a perfect pear.

Four years after that, my next suit was a 6 petite (jacket)/8 petite (pants). With each new interview, my suits had an upward trend; with my last interview suit being a size 18 for both jacket and skirt. Unfortunately, my body shape was now more like an apple (curves no longer as apparent).

With my new size and current job, I vowed that when and if I had a new interview, that suit would be smaller. Because this job has steady work hours and rarely any overtime, I am able to consistently workout. For those of you following my blog, you know that I have been dedicating myself to pilates and spinning at Cyclelates for about 6 months now.

My exercise efforts are more focused, and maybe I am more focused in my career direction too, because I realized I needed a change much earlier than in the past. Don’t get me wrong, I still like my organization and all the benefits (especially the work hours that provide time for a workout program), but I find myself wanting more. That being said, I began looking at internal job openings and was recently invited for an interview for a different position in another division.
I was excited for the opportunity but cringed at the fact that I was going to have to put on that size 18 suit for my interview this week. Just for comparison sakes and with no expectations, I thought I would give my 2008 suit a try. I stepped into the pants; all was well, clearing the knees and then slipping past the hips. So it was a little snug in the waist, but in my best Barney Stinson impression (from “How I Met Your Mother”), “This is going to be legen………wait for it…….…derriere’y!” It totally fit in the derriere, and I could conceal the slight pinched waist with the jacket. I had to look at the labels to remind myself of the size. Results - 12 petite jacket and 14 regular pants (hemmed of course). Morale of the story: This “Suit” doesn’t lie!

"Makes Me That Much Stronger" - Lite Lesson Week Three by Devon Sasser

Devon will be documenting her experience as she goes through our body transformation package! Stay tuned for her results and story! Go Devon!!! This is her third "Lite Lesson"

I was finally able to make it to the Model Body Workout that the studio offers at 8pm each Thursday. I have to admit I was a little nervous going in. I had no idea what to expect, except that David Kimmerle (my Guru) was the instructor for this class. For those of you who haven’t had the pleasure to meet him, he is one of the most dedicated, inspirational, people I have been introduced to while pursuing my fitness goals. He is hard core about fitness and training. To say I was intimidated was an understatement. I was really quite scared.

The class size was small, so I immediately knew I was not going to be able to hide in the back, so I might as well pick a reformer up front close to the mirror. At least this way, I can see the pain pouring from my body, Right? David explained that the class was centered on partnering with another person and we would provide added resistance to our “buddy’s” exercise and vice versa.

Everyone started with a quick warm up. By lying with our backsides down on the reformer carriage and placing the heels of our feet on the bar, we began moving up in down in a squatting movement. No problem, Adrian, often starts his classes out this way. One slight difference though, we had all of the resistance coils attached, and we were instructed to do 100 of these. Holy, immediate burning in the quads, and I was only halfway through! My sweat yield was definitely more than during my typical “warm up”.

Next we were paired with a partner. We were going to trade off performing exercises. I started first, and did 8 quick reps of squats again, and then my partner was supposed to push against me while doing the next set. I actually was stronger than I thought; because I almost pushed my partner, who coincidently was the studio owner, Bambi, over backwards on the first squat. Or maybe, I just caught her off guard (I think Bambi would agree to this last statement). Regardless, I couldn’t help but hum that Christina Aguilera song, “Fighter”, in my head while doing the remainder of the set.

The rest of the class continued to work in the partner setting and targeted different areas of the body (i.e. biceps, back, chest, etc.). Pretty soon we were doing a cool down, and I was soaked. Also to my surprise, my HR monitor displayed that I burned a really high amount of calories. Bonus! This class really was a total body workout, and I highly recommend it.

While driving home in my car, I found myself comparing the way I felt to when I use to train for competitive gymnastics when I was younger, or doing workouts during the summer as a high school cheerleader (yes, cheerleading is a sport). I realized I actually missed that feeling of knowing my body was capable of that type of stamina, and I wanted to feel it once again! Pretty soon, I was humming the “Fighter” song again, as I headed home, with a strong sense of accomplishment.

Devon Sasser resides in North Hollywood with her mother and fur roommates. She considers herself a recovering pessimist, and her favorite pastimes include cynicism, smart arse remarks, and telling funny stories.

MEET DEVON - SHE IS GOING THROUGH OUR BODY TRANSFORMATION PACKAGE!

Devon will be documenting her experience as she goes through our body transformation package! Stay tuned for her results and story! Go Devon!!! This is her first "Lite Lesson"

LITE LESSONS

I have spent the majority of my life on a quest to be “lite”. When I was younger, being lite meant flying higher in gymnastics. In high school, it meant being picked for the top of the cheerleading pyramid or being quicker on the tennis court. In college, I dreaded gaining the “freshman 15”, and once I graduated and landed my first job, I wanted to fit in smart, professional, business suits. During this quest, I have done a variety of crazy, intense things to make it happen. Some were a success and others were giant fails!

As a child, growing up in Georgia, most of our food was made with butter or mayonnaise and a side of potatoes, black-eyed peas, and fried green tomatoes counted as the veggies. Food was a big part of southern life, and love was expressed by eating a second helping of my grandma’s fried chicken.

During my teen years, trying numerous fad diets, and upping my exercise kept my weight in check. In 10th grade, I whittled down to a scary 97 lbs. I couldn’t keep up that strict dieting and exercise regiment and hovered around 115-120 by graduation. Unfortunately, I had developed terrible self-confidence and had a low body image (that’s what years of competitive gymnastics and being a cheerleader does to an adolescent female).

College late nights with pitchers of beer and pizza soon was replaced by lunches out and happy hours with co-workers. My new work and social life and inconsistent exercise habits lead to a 35 pound weight gain in my mid twenties. I joined a gym, hired personal trainers, and became more conscious of my eating habits. By the time I moved to Los Angeles in 2002, I was around 140 and definitely firmer, but I still thought I was fat, especially around the Hollywood types.

I was diagnosed with severe depression in 2006 and attended regular therapy sessions. I no longer was on a quest to be “lite” but on a quest to feel right. I saw multiple psychiatrists before finding one I liked, and a cocktail of anti-depressants that worked. My outlook began to improve, but the trade off was that the scale now read 210. I am only 4’11” and that officially placed me in the very obese category. I was mortified.

In 2010, I reached my turning point. I was lying in bed, with terrible pains in my chest, and literally thought I was going to die. It wasn’t a heart attack, just really bad heartburn, but it gave me the scare I needed. That next day I promised I would make a change. I joined Weight Watchers online, started using my gym membership again and lost 7 lbs. I invested in some small group training sessions at a new, all women’s gym within walking distance from my apartment and lost another 10.

I was back on track, so I thought, but life decided to intervene once more, and I got laid off from my job. Poof, went the semi-private training, down went my motivation, and up went the depression. I had to give up my big, no longer affordable, West Hollywood apartment and move into a small, no frills apartment with my mother in the Valley. The pounds lost started to find their way back to my body.

My mom and I decided to attend Saturday morning Weight Watcher meetings and started walking during the day with my dog. After 10 months of searching for a job, I found one, and finally had steady money coming in. Gilt City must have caught wind of my good fortune and emailed me about a deal with a new boutique gym in Hollywood called Cyclelates (previously Spinlates).

The gym featured a hybrid class of both spinning and pilates. I use to love spin classes and always wanted to try pilates, so I made the 30 session purchase. I booked my first class, and found myself intimidated, on top of this medieval, torture device that the instructor called a reformer. I panted, sweated, and maneuvered my pudgy body on the carriage while glancing around to make sure my moves mimicked the leaner participants’. After 35 minutes drenched in sweat, we moved to the spin bikes for 20 minutes of Spin Remix (which I concluded, is just a synonym for the word extreme).

I stuck with it though, and 30 sessions later I lost a combined 8 inches overall. Also, within that time period I trained and finished walking in my first half marathon. I felt great but the scale didn’t really reflect my same enthusiasm. Bambi, the owner, recommended I participate in “Educated Bites”, a new nutritional program they were launching with David Kimmerle, renowned fitness model and body builder. So here I go once again, returning to my quest to be lite, but this time for improved health and forever results. Make sure to check out my blog every week for a new lite lesson.

Devon Sasser resides in North Hollywood with her mother and fur roommates. She considers herself a recovering pessimist, and her favorite pastimes include cynicism, smart arse remarks, and telling funny stories.