Tis' the season!! These are one of my all time favourite snacks! Classic salt & peeper are always so good but I decided to et a little funky with them!
Here's 2 recipes I came up with! Hot & Sweet and Dill Pickle
HERES THE SECRET (my dad's secret, not mine as much as I would love to take all the credit) to pumpkin seeds <--- After you have cleaned them, BOIL THEM for 10 minutes before you start baking them!! This gets them REALLY crispy without burning them.
Preparing Your Seeds
Dig all of the seeds out of your pumpkins. Rise a couple of times until there is no pumpkin guts left on them. Boil the seeds in a big pot of water for 10 minutes. Remove and place on a paper towel to soak up most of the water.
Preheat oven to 300 degrees. Grease a baking sheet or use parchment paper. Once you choose your recipe to follow, prepare your seeds with seasoning. Spread the seeds in a THIN layer on the baking sheet, if they are too close together or you have too many seeds, they will end up chewy. Bake for 25-35 minutes, stirring them up every 5-10 minutes and KEEP AN EYE on them! Once they are slightly browned, they are ready.
Hot & Sweet Pumpkin Seeds
Ingredients:
For every 1/2 cup of seeds, you'll need:
1 Tsp Coconut Oil
1 Tbsp Coconut Sugar (or brown sugar)
1/2 Tsp Himalayan Salt
1/8 Tsp Cayenne Pepper
1/8 Tsp Black Pepper
*If your nervous of the heat on these, leave out the black pepper.
Coat your seeds until evenly spiced!
Dill Pickle Pumpkin Seeds
Ingredients:
1 Tsp Olive Oil
1 Tsp White Vinegar (this gives them the sour kick like a pickle)
1 Tsp Dill (I used dried)
1/2 Tsp Garlic Powder
1/2 Tsp Himalayan Salt
1/8 Tsp Black Pepper
Hope you enjoy these combos as much as my little family did!!
Shakeology & Pregnancy/Nursing...I've been getting TONS of questions!! So let's chat 💕 Of course I say check with your doctor but....
Everything that I put into my body, especially when pregnant is heavily researched (both because I care &I because it fascinates the heck outta me!Doctors have VERY little nutritional training in all their years of schooling, which just blows my mind and makes me rather disappointed. Ivr had many women come to me after taking shakeology to a doctor and they don't "approve" because of the level of Vitamin A.... Sadly enough, If they did a little research into the important stuff like sourcing, they would find that the Vitamin A source in Shakeology is from beta carotene - the same Vitamin A in your fruits and veggies - your body converts what it needs and then the rest is used as antioxidants in the body. It is NOT the synthetic form of Vitamin A which is not safe for our unborn babies in excess. <--- this is where education is vital for US to do!
Why wouldn't I drink Shakeology?? It's filled with superfoods, vitamins, nutrients and NOTHING artificial. It has everything my body and my little Scooter needs - it fills the gaps in my diet that I can't fill, I don't have intention of eating raw onions, mushrooms, algae...Brodilynn and Andre drink it DAILY and I've been enjoying it since my nursing days with Brodi...
So yes, I drink my Shakeo while pregnant, I will drink it while breastfeeding and I will drink it every single day for as long as possible because I love it, it's good for me and I haven't been sick in over 3 years. Adaptogens keep stress levels at bay...here's a cool thing, if I don't have Shakeology for a day, the next day my depression starts to slide in....it's SCIENCE, you cant make this shit up ✌🏼️
Take a McDonald's cheeseburger...you don't think twice about feeding that to yourself or your child and you have NO CLUE what's in it <-- and I GUARANTEE there is shit in there no human should EVER ingest. But then you take someone advice on putting raw, organic superfoods into the group the way nature intended into your body and there is even a second thought about it?!?! WOW....this is mind blowing to me!!!
So yes...I drink it up DAILY, baby in and when baby is out and I will give to my baby when I can't give via my milk anymore ✌🏼️ if you want to read more about the Vitamin A, I wrote a blog post about it awhile ago 💕
Leadership in Coronado was AMAZING! I will post all of my excitement and pictures from that tomorrow but all I can say is I am coming whole home a WHOLE NEW PERSON! One of the REALLY exciting perks of being down there was having the opportunity to get my hands on a signed copy of our new program CORE DE FORCE launching October 31, 2016! I cant even tell you the level of excitement I am feeling for the new program and being able to rock it in the final trimester! I also got the chance to workout LIVE with Joel & Jerico, the creators of this amazing program, in California and i'm telling you, there is NOTHING live the energy of a room full of pumped up people working out together!!
If you haven't had the chance to check out the details on this new program yet, CHECK IT OUT HERE!!!
I am about to go the workout this morning, I am IN LOVE because even though I am min my 30th week of pregnancy, I am still able to kick ass!! The modifier for this program is amazing and makes for a great workout for ALL FITNESS LEVELS! It's doesn't require a ton of coordination or balance which is nice.
Sooooo it landed perfectly for us to arrive home Sunday night so I could get a head start on my new program MONDAY morning!! I spent some time over the weekend going through the nutrition guide, the program manual, the workouts and I created a game plan for myself. What I love most is that the program walks you through exactly what you need to eat, what your customized calorie bracket is and then helps you to stay on track by giving you recipes and tips for success. Im a FOODIE so if the meal plan wasn't flexible and delicious, I wouldn't make it past day 3! I also love that it comes with a customized workout calendar that totally takes the guesswork out of what workouts to do on which days! You literally check off the boxes, follow the program from start to finish, crush it and get a total body transformation! SO SIMPLE! I get to walk through every step of this program then walk YOU through it!!
NUTRITION is always going to be the biggest factor in your success with any program! This is where I want to REALLY spend some time with you and walk you through my plan so you can see how SIMPLE it really is!
There are 4 potential plans that you can fall into {Plan A, B, C or D}
First, you figure out your calorie target.
What is your current weight then multiply that by 11 and that is your calorie starting point.
You take your calorie starting point and you add 400 calories because that is what you will burn with each workout and that gives you your maintenance calories.
Then, take your maintenance calories and subtract 750 calories to give you a deficit and that is your calorie target.
Then figure out which category you fit into based on that number!
Once you know your plan for calories you can check out how many servings of each container you get to eat per day. Yes Core De Force uses the portion container system or it gives you the measurements for each one as well.
I fall into the HIGHEST bracket which is Plan D (because I am "eating for 2") which means I get to eat:
6 servings of veggies per day
4 fruit servings per day
6 protein servings per day
4 carb servings per day
1 healthy fat serving per day
1 seeds and dressings serving per day
6 oils, nut butter servings per day
This eating plan is all about a balanced approach to nutrition with each plan working out to be about 40% carbs, 30% proteins and 30% fats.
So now it’s time to create a plan to follow:
MANY of you will fall into Plan A or B bracket, it will look something like this!
So for a sample of a days eating:
Breakfast: Plain Greek Yogurt with berries (1 red and 1 purple)
Mid Morning Snack: Ezekiel Toast with 1 tsp of almond butter (1yellow and 1 spoon)
Afternoon Snack: Shakeology with 1 tsp of almond butter (1 red, 1 spoon)
Dinner: Grilled Steak, steamed green beans, and a baked sweet potato (1 red, 1 green, 1 yellow)
TIP: it’s important to keep your energy up by eating ever 2 1/2 to 3 hours and spreading your servings over breakfast, lunch, dinner and two snacks <--- I even add another snack to this!! Make sure you aim to drink 1/2 your body weight in ounces of water per day for hydration and to prevent feeling hungry when your not!
You want to stay away from any processed sugars and breads. Skip the cream and sugar in your coffee and tea, pass on the soda and fruit juices and say hello to lots of water and seltzer water, black coffee and tea! Yes it is an adjustment but it’s one that will pay you dividends in your health.
My favorite part about the fitness programs is walking people through the nutrition plan. So join me in my Core De Force Exclusive Test Group to get results and mentoring 1:1 from me!
Once you have your meal plan together it’s time to press play!
Have you ever walked into a gym and had NO IDEA where to start? YAAA, me too!! So you do 5 minutes here, a few crunches here, a few biceps over there...NOT EFFECTIVE! I love this program because it lays out for you EXACTLY What to do each day to hit the right areas and maximize your time! <--- the days of spending 2 hours in a gym are GONE! You get a calendar that shows you exactly what workout your going to do that day, press play on your dvd or stream it live for 30 minutes and your done!! you can do that right?!
WHOSE PUMPED?? I absolutely am! We are officially LAUNCHING our Brand New Workout program on October 31! Core De Force is a 30 day total body transformation program that will take your results to a WHOLE NEW LEVEL. YOU are the only equipment you need for this! Core De Force is an MMA inspired program which inludes 3 minute “rounds” where you will get boxing, kickboxing and Muay Thai, knee-elbow combinations, bodyweight training and cardio spikes that will help you lose belly fat and shred your body. If you can focus on hitting it hard for 3 minutes at a time before you know it the workout will be over. You can handle 3 minute rounds right?! I LOVE those workouts that make you feel SEXY while your doing it! <--- This one is going to do EXACTLY that....sweaty, heart-pumping, high energy workout and before you know it, YOUR DONE and feel like a total bad-ass! LADIES....you tell me all the time that your mid-section is the hardest part...this workout target EXACTLY that! The core results are AMAZING without getting on the floor doing a million crunches! Change up your workout, break your plateau, get started with your transformation or stay accountable over the holidays! We are going to train your inner warrior! I am going to be hosting an EXCLUSIVE VIP Test Group for people who are ready to join me in this 30 day program. <--- Pregnant or not, I will be ROCKING this program!
What is Core De Force?
Core De Force is your 30 day countdown to a total body transformation. This workout was created by Joel Freeman and Jericho McMatthews, it is the ultimate mixed martial arts-inspired workout that is going to really knock off the belly fat, get rid of inches and tone and tighten your entire body with no equipment.
Aren't familiar with MMA style workouts?? THATS OK!! In every workout there is a “Learn It & Work It” section that breaks down the moves so that you can learn them before you do the workout. This will give you confidence to go right in and ROCK IT! Core De Force is also not on a beat or rhythm so us uncoordinated people can still look like a pro! There are modifiers in every single workout so no matter what your ability level is, you can go at your own pace. As you get stronger the goal is to challenge yourself with higher intensity and increased focus.
The only equipment you need is YOURSELF! No complicated weights... This is key for those that are budget conscious, don’t have a lot of room to workout or are traveling.
Core De Force takes the barriers away to getting started in your health and fitness journey because it is EASY, SIMPLE to follow and all you really have to do is show up and PRESS PLAY on the workout of the day! My goal is to EMPOWER YOU & GIVE YOU CONFIDENCE TO MAKE THE CHANGES NECESSARY to Live Your Life the way you deserve to...RELEASE YOUR INNER WARRIOR!
Who is Core De Force For? Core De Force is for EVERYONE. Whether you are a beginner, intermediate or advanced level in your fitness you can do this workout. You will enjoy the challenge of taking the intensity higher to improve your cardio strength, speed and endurance. Each MMA inspired workout has an optional move breakdown to help you get familiar with the combinations. There is also a “modifier track” so you can follow a split screen if you would like as well.
Core De Force also focuses on rotational moves which means you will work your core from 360 degrees every time you hit play. That is going to be awesome for all of us who really want to tone that trouble area!
What Do I Eat? The nutrition guide was created to be simple, clean foods, that you can easily measure out and combine to give yourself a well balanced nutrition plan that will fuel your body with the energy it needs to crush the next workout on the schedule and get the results that you want. If you really want to know what this program can do for your body make sure that you are 100% committed to the nutrition plan because what you eat is 80% of the results that you get.
Remember those Portion Control Containers I LOVE so much? We are going to rock with those!! Each food category is measured out and explained in detail to you. The plan is meant to be SUPER EASY to follow so that you don’t get overwhelmed with to many options. Also, in the Test Group I am hosting I will walk you through the entire meal plan, share recipes, meal ideas and lay it all out SIMPLE!
How long are the workouts?
The workouts are 30-45 minutes in length and you workout 6 days a week with a stretch on the 7th. The workout program is 30 days in length.
There are 8 workouts in the program
MMA Speed- ∫ Upper body and core focused boxing influenced workout. (27 minutes)
MMA Shred- Muay Thai inspired elbow and kicks for total body shred. (37 minutes)
MMA Power- Uses explosive and defensive style movements in this fast paced cardio conditioning workout (47 minutes)
MMA Plyo- Core De Force is an MMA style home fitness program that will transform your entire body in 30 days. When you combine boxing, Muay Thai and plyometrics in one workout you get a huge calorie burn and RESULTS. (47 minutes)
Power Sculpt- Total body burner that uses explosive power and interval training to lean and sculpt. (37 minutes)
Dynamic Strength- Low on impact but high on intensity. (47 minutes)
Active Recovery- Recharge for the week ahead with this rest day that focuses on form and technique to help fight fatigue and sore muscles. (21 minutes)
Core De Force Relief- A quick 5 minutes stretch before bed session. (5 minutes)
Team Beachbody Exclusive MMA Mashup– All the best Core De Force moves in one workout. (26 minutes)
Core Kinetics- A unique core workout inspired by Mixed Martial Arts movements.
5 minute Core on the Floor- the ultimate core finisher- 5 minute challenging plank movements that gets your abs on fire.
If you want to take your fitness to the next level after your 3o days you can get these 3 additional advanced workouts too:
Agility Strength- combines fast footwork drills with body weight resistance to help improve coordination and blast major calories. (9 rounds- 37 minutes).
Agility Power- Grab your agility ladder and rip through multifunctional training that ignites every muscle and helps shred fat for serious definition (6 rounds-27 minutes).
MMA Kick Butt- This workout is meant to target your legs and butt with nonstop mix of powerful kicks and calorie burning conditioning spikes (9 rounds- 37 minutes).
When Can I Get This Workout?
Core De Force will be available on the October 31 to my clients! If you are NOT working with a coach, make sure you grab your FREE account to be the first to get your hands on a copy! Here is your link to create your Free Team Beachbody Account. Make sure that you complete the application below to be considered for a spot in my Core De Force Test Group so that you can also get the support and accountability to start and complete the program. To complete the application click here: Core De Force Application
How Much Does It Cost?
Core De Force has a variety of options. The one that I recommend the most is the Core De Force Challenge Pack because it comes with everything you need to be successful with this program. It comes with the entire Core De Force workout program, nutrition guide, program manual, Shakeology, access to me as your coach, discounted price and shipping plus it gives you VIP entrance into my Test Group where I will be personally walking you through the nutrition guide, helping you to create a food plan that meets your needs, giving you recipes, tips, daily accountability so that this program does not become another dust collector on your shelf.
The Challenge Pack is $140 ($164CAN) on Sale starting October 31st through November 2016.
How Can I Get Involved In My Support & Accountability Group?
So now here is the MOST important part. How do I REALLY succeed at this program?? Well, anyone can go out there and buy the Core De Force Challenge Pack and do the workouts. Unfortunately I have seen many of times ( I am also guilty of this) where we purchase a program with the best of intentions and before we know it, the workout is sitting on our shelf collecting dust and we make excuses for why we don’t have time or it isn’t the right timing. So don’t let this be another program that you have good intentions with! It’s time to take charge of your fitness and nutrition and get involved in a closed online community of support that is going to help you start and complete the program and get the RESULTS that you want just in time for the holidays. Better yet, we are going to help you create a holiday plan that is going to give you the flexibility to enjoy the holiday things you want to eat but still get results. Does that sound like a good plan?
ARE YOU READY??? Here is the requirements and how to get started:
In my Test Group I am going to be requiring that each participate for the entire 30 days of the program starting on the 21th of November. Each participant must have ME as their assigned coach. You cannot already be working with another coach or be a coach yourself.
You must commit to both the fitness program and Shakeology to join the group. You will be getting everything you need for this group when you sign up with me.
You must be willing to participate daily in the closed online group. I will have you log your workouts, your daily food activity and provide you with tools, tips and recipes to help you get to your goals.
You must be willing to give it your all! Change is not always easy but it is totally worth it.
There will never ever be a perfect time to start your fitness and health transformation. You literally just have to take that leap of faith, bite the bullet and go for it. If you do not try, how will you ever know if you can succeed! This just might be that 1 thing where everything comes together and just finally makes sense to you and your lifestyle.
Connect with me on my Facebook Page to see even more details on the event and news and announcements: KC Lawrence - Inferno Fitness
Are you in??? There is limited space in my Test Group so make sure you complete the application below to get your spot!
I want to see you crush those goals and feel confident and empowered to take on the rest of your life!!!!
I have a serious sweet tooth with this pregnancy! Maybe it means I'm having a boy this time, or maybe its just my true sugary ways getting the best of me! My litttle one has been bugging me to make my "Black Bean Brownies" for a few days but wanted to switch it up a little and give you all something new to try!! So here it is! Your dairy-free, gluten-free, vegan, TOTALLY YUMMINESS Blondies.
Chickpea Peanut Butter Blondies
Ingredients:
1 (14oz) can Chickpeas (you could also use Garbonzo beans!)
1/2 Cup Organic Natural Peanut Butter
1/3 cup Pure Maple Syrup (you could add up to 2/3 cup but I found it too sweet)
1 1/2 Tsp Vanilla Extract
1Tsp Baking Powder
1/2 Dark Chocolate Chips (I used Carob Chips)
Directions:
Preheat oven to 375.
In a blender, add all ingredients EXCEPT chocolate chips. Blend everything until smooth. Fold in chocolate chips (I also threw in 1/4 cup hemp seeds for protein). Pour batter into greased 8x8 baking dish.
Bake for 25-35 minutes. Cut into 9 pieces.
Let them cool before enjoying otherwise they will be gooey and fall apart! <--- at which point I ate them like this with a little ice cream!! Don't Judge.
**21 Day Fixers**
One square = 1 yellow, 2 tsp TRY THIS RECIPE?! Let us know what you think in the comments! We LOVE to hear from you!! To stay up to date on our latest tips & tricks, our Recipe E-book, and other exciting upcoming Studio events <--- BE SURE to get on the Mailing List!
I'm sure you guys have figured out by now that I LOVE my throw and go lunches! Im not much of a salad person, or a chicken breast and broccoli kinda gal so these types of lunches (or dinners) are my JAM! The best part about this one is that I got 5 meals all prepped and ready to eat under 20 minutes for under $15! You cannot beat that!
Turkey Stir-Fry
Ingredients:
- 1lb Ground Turkey
- 5 cups chopped veggies, whatever you have in the fridge! (I used broccoli, green beans, and peppers in this one but onions, zucchini, cauliflower etc would be amazing too!!)
- 1 Tbsp coconut oil
- 1 Tbsp grated ginger (I use the organic stuff in the tube for convenience)
- 1 Tbsp Minced Garlic (again, I use the organic tube stuff)
- 1 cup veggie broth (or chicken broth is delicious)
**Cook 2.5 cups of Brown Rice for meal prep**
Directions:
1. Brown your ground turkey in a large pan. Place in a bowl and set aside.
2. Heat coconut oil, add garlic and ginger, cook for 2 minutes (DO NOT let it burn!).
3. Add your veggies, your cooked turkey and toss, cook for 3 minutes. Add broth, cover and simmer for 3-5 minutes.
4. Uncover, turn up the heat and cook off the extra liquid <--- watch it! your liquid will go fast!
*Cut your entire meal into 5 servings! <--- this is one portion. Add your portion to 1/2 cup of cooked brown rice.
I topped mine with Bragg's Aminos & hot sauce.
**21 Day Fixers** one prepped meal is 1 red, 1 yellow (with rice), 1 green & 1 tsp!
TRY THIS RECIPE? Comment with what you changed up & what veggies you loved! I love to hear from you <3
We all know that the doctor recommends gaining between 25-35 pounds during pregnancy for the average woman. But that is just that, average.
However, there are too many pregnant ladies out there who are gaining way more than they should. In fact, a government report from November 2015 found that 47 percent of American moms gained more than the recommended amount of weight during pregnancy, putting themselves and their babies at risk for health problems both during and after pregnancy.
The truth is that we all need to gain a different amount because we are all so very different and so are each and every one of our pregnancies. Obviously the best way to figure out the most appropriate weight gain for you is to talk to you doctor first and foremost. Depending on whether you began your pregnancy underweight and needed to GAIN or overweight and needed to lose, each pregnancy will be different in their needs.
Here is your typical pregnancy weight breakdown:
Extra blood: 3-4lbs
Baby: 6-8 lbs
Placenta, Aminotic Fluid, Uterus: 4-7lbs
Boobies: 1-2lbs
Stored Extra Fat: 8-10lbs
Body Fluids: 3-4lbs
Total weight gain: 25-35lbs
Please keep in mind that these are just average numbers and average weights. Not every woman’s body fluids and boobs are going to weigh the same, ok? While this chart is super helpful at pinpointing the direct causes of prenatal weight gain, it is also something to loosely base your pregnancy off of.
How Much Total Weight Should I Gain?
The amount of weight you should gain depends on your weight and BMI (body mass index) before pregnancy. Every lady will need a different amount. I firmly believe in listening to your body during pregnancy and eating only when your body says its hungry, but being careful not to mix up those hunger cues with false, mindless cravings.
You should gain:
25-35 pounds if you were a healthy weight before pregnancy, with a BMI of 18.5-24.9.
28-40 pounds if you were underweight before pregnancy with a BMI of less than 18.5.
15-25 pounds if you were overweight before pregnancy with a BMI of 25-29.9.
11-20 pounds if you were obese before pregnancy with a BMI of over 30.
What rate should I gain this weight?
1-4.5 pounds during the first trimester
Approximately 1-2 pounds per week in the second trimester
Approximately 1-2 pounds per week in the third trimester
Weighing Yourself Properly
For best weight gain results, keep your eye on the scale, since what you don’t know can throw your weight way off-target. Weigh yourself:
At the same time of day
Weigh naked
On the same scale
Once a week
Waiting until your monthly prenatal checkup to check your weight is fine, too — though keep in mind that a lot can happen in a month (as in 10 pounds) or not happen (as in no pounds), making it harder for you to stay on track.
The key to healthy pregnancy weight gain is eating a well-balanced pregnancy diet. You likely won’t need any more calories in the first trimester. In the second trimester you should add about an additional 300 calories per day, and in the final trimester of your pregnancy you’ll need close to 500 calories more per day than you were eating before you conceived so that means 200 more than the second tri. For a healthy prenatal diet plan paired with a safe home prenatal workout plan, click here.
What workouts should I do?
Working out is SO beneficial for pregnant moms-do not let anyone tell you otherwise. Even your doctor will recommend that you get some type of physical activity daily to not only keep you in shape, but to also prevent problems from excess weight gain during pregnancy such as back pain, gestational diabetes, and prenatal hypertension. Some great ideas for prenatal workouts include walking, swimming, jogging, and aerobics. However, studies are showing that lifting weights are dramatically improving labors and deliveries as well as the health of moms and babies everywhere. For a healthy prenatal diet plan paired with a safe home prenatal workout plan, click here.
As you can see, there is a ton of information to consider when gaining weight during pregnancy. To be honest, it is easy to slip up and eat for two, but you’ve got to stay in control and treat your body the way that it deserves as it is working overtime trying to nourish a growing baby.
Hot & Sweet Pumpkin Seeds
