Hello Fall! September Favs! 🍁

I can't believe its mid-September already, but I'm doing a little happy dance that fall is FINALLY here. Here are a few of my September favorites!

All things pumpkin!!! This SMOOTHIE is amazing.  Here is how I make it:
- 1 cup coconut or almond milk
- 2 ounces of water
- 1/2 cup of pumpkin (I use organic)
- 1 serving vanilla protein powder
- 1 tablespoon PB (or 2 tablespoons of PB2 or peanut butter powder)
- 1 cup spinach
- 1/2 banana
- handful of ice
- Pumpkin pie spice to taste

Mix in blender and serve immediately! The perfect breakfast!

Fall Boots! These are really not practical but so cute! AND on sale! I have a few goals to hit before these get purchased but they are on my wish list!

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New motivation...I started reading this this month after a few REALLY long work weeks made me take a closer look at everything I was doing. I am still a perfectionist, but making progress at what REALLY needs to be done. 

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Balance. Ok, so this sort of goes with the book above but...the girls turn 3 in the fall which makes me sit back and reflect a bit. Am I doing the right things? Am I working hard enough? Am I setting a good example? It's also the time of year where our social calendar's pick-up with all the outdoor activities, halloween etc. There really isn't such a thing of balance in my mind, just learning to prioritize....but this video celebrates all women who work and I could not say it better. I'm looking forward to following along this month!

Adventure! Fall is my favorite season and in Ohio, we are blessed with some amazing foliage. Scott and I decided to take the girls on a "metro park a week" adventure so that we could maximize the season. We have done 3 so far and working on our 4th this weekend. The girls take "treasure" bags and pick up their favorite rocks, leaves etc and then we sort and talk about them when we get home. We need to work on our hiking skills but its been far my favorite adventure of the month. 

Happy fall!

Ready! Set! Go! --> September Workout + Meal Plan!

Something about the fall and the cooler mornings makes me want to go out and RUN! Ohio is also known for some amazing 1/2 and full marathons each year around this time so its inspiring to see others taking their workout outside! I haven't laced up my running shoes in quite a while but thought it would be a FUN challenge to combine my favorite HIIT (high intensity interval training) workouts with an optional running challenge to work my way up to a 5K. SO, this is what I am following this month!

I choose a NEW program every month and plan it out in advance. That way when I am up early in the am to workout, I don't have to think about what my workout is going to be. I just push play and I am ready to go. All of this can be done from home and is accessible anytime. 100% flexible. Pick and choose your workouts, mix them up with what you are already doing or do the program as is. Your choice!

Here are the details....

WEEK 1:

• Chisel Endurance / 1.5 mile run
• ISO Strength Chisel
• Chisel Agility (or optional Power Chisel) / 1.5 mile run
• REST
• Total Body Cardio
• Chisel Cardio (and optional 15 minute glute chisel)
• Chisel Balance / 30 minute walk

WEEK 2:

• Total Body Chisel and 10 minute Ab Chisel
• Chisel Agility (or optional The Master’s Cardio) / 1.75 mile run
• ISO Strength Chisel (and 10 minute Ab Chisel)
• REST
• Chisel Balance (and optional 15 minute Glute Chisel)
• Chisel Endurance (or optional Power Chisel) / 1.5 mile run
• Chisel Cardio / 35 minute walk

WEEK 3:

• Chisel Balance (and 10 minute Ab Chisel)
• Chisel Cardio / 2 mile run
• Chisel Endurance / 1.5 mile run
• REST
• ISO Strength Chisel (or optional Power Chisel) / 2 mile run
• Chisel Agility (and 10 minute AB chisel)
• Total Body Cardio (and optional 15 minute Glute Chisel) / Walk 40 minutes

Week 4:

• ISO Strength Chisel (and 10 minute AB Chisel) / 2.25 mile run
• Chisel Agility (or optional The Masters Cardio and optional 15 minute Glute Chisel)
• Total Body Chisel (or optional Power Chisel and 10 minute AB Chisel) / 1.5 mile run
• REST
• Chisel Endurance (2.25 mile run)
• Chisel Balance (and 10 minute AB Chisel)
• Chisel Cardio / Walk 45 minutes

Schedule:

Running / Walking days can be interchangeable based on your schedule and time. These are also optional for those that are looking for running / strength training plan. Meal plans associated with this program can be found here and here.  There is also a grain free option here. Most workouts are 35 minutes long (not including the running).

Equipment:

For these workouts you will need at a minimum at stability ball, hand weights (I use 8, 12 and 15lbs) and a resistance band.

Access:

You can sign-up for the Hammer and Chisel workouts for 30 days free here. Once you sign-up you get ME as a coach and I can help you get started! Let’s start September STRONG!

Ready to try it with me! :) Check it out! And for convenience here is a printable PDF!

As with any workout program results are based on individual effort and you should check with your doctor.

Set Goals. Recharge your Soul!

Whenever I get stressed (which has been a lot lately), I go back to what calms me....Setting goals. Making lists. Coming up with a plan. SO, I figured I would change it up this month and offer a  FREE 5 day workshop on setting goals, sticking to them and finding some healthy habits and treats to keep your energy level up! Perfect for those crazy back to school schedules! :)

Its EASY to follow. I will GIVE you the tools...AND its fun. There will be prizes and fun little tidbits to keep you motivated. So join me for what is going to be a NEW adventure and a fun week. Just click JOIN below and you are all set! Its all online. Totally private. 100% flexible. (I know we are all busy!!)  I promise if you give me 5 minutes each day I can teach you how to make some positive changes! 

Can't wait to see you! JOIN HERE!