Tips for Ladies New to Weight Lifting

You’ve heard the buzz and you’re wanting to learn more about weight lifting/resistance training but you’re not sure where to begin…No WORRIES!  I got you covered!  Be sure to keep reading for my tips for ladies new to weight lifting!

weights, resistance training, weight lifting, macros, bbg, 21 day fix, body beast, masters hammer and chisel

1.Do your OWN research

Don’t just take my word for it!  I want you to empower yourself and learn WHY weight training is so important so you stick with it!  You can read up on the science behind this type of training to educate yourself.  Even a 5 minute google search will have you wanting to know more!

2. Make a Workout Plan

If you want to have success at anything, make a plan!  Workouts are no different.  Don’t assume you can walk into the gym and know what to do.  Create a plan for yourself or follow a plan created by a trainer.  Awesome options, especially for beginners are the 21 Day Fix and Master’s Hammer and Chisel.  As you advance on Body Beast is a very well rounded program.  You can follow all of these workouts either at home with your own equipment or at the gym.  You can simple write down the workouts or stream them using Beachbody on demand with your smart phone or tablet.

Want to try it for free?  Sign up here!

3. Research Form

When you look at the workout plan you have now created or ordered and you are uncertain how to perform an exercise research it!  This is when the home workout videos are helpful because you get what feels like one on one coaching with elite trainers on form.

You can also go on youtube or google how to perform _______ (insert exercise).  I personally love youtube because I learn more visually and when someone explains it to me.

Another option is you hire a personal trainer or access free personal training sessions you may have access to with a trainer at a gym if you become a member.

4. Start with lighter weights and higher reps/sets

When I personally started researching lifting everything said go heavy.  But, let me give you a tip – don’t worry about weight just yet.  It’s best if you can master form or what feels comfortable with lighter weights first, and do higher amounts of reps for 3-4 sets.  You will still feel the burn and be sore the next day.  To me, safety and not hurting myself is way more important than going heavy and risking being out with an injury.

5. Don’t worry about becoming bulky

I don’t know how else to say this than to give it to you straight.  Lifting weights won’t make you bulky or ripped overnight.  If there is someone that you follow on social media or know in real life who you know lifts and is “too bulky” or “too lean” in your opinion please don’t let that discourage you from beginning your own journey.

Women cannot get overly bulky unless they are taking steroids.  It’s just not possible. God didn’t make us that way!  Period.  End of story 🙂

Also, if you’re afraid you’re going to get too strong looking, aka ripped – don’t worry about that either!  You can control your body fat with your calorie intake.  Simply put, the more food you eat the more body fat you will hold onto.  The more body fat you have the softer you will look.  The lower calorie intake you have the leaner you will be giving you a more ripped look.

Bulk and Lean looks both are a very gradual process that takes most people 6-8 weeks to start to notice change and 12-15 weeks for significant change.  Trust the process and get to lifting 🙂

6. Fuel your body after workouts

After you lift weights for 30-60 minutes 3-5 days a week  I suggest you eat within 20-30 minutes of completing your workout.  I also suggest a low fat meal, under 5g of fat and at least 20 grams of protein.  Ideally you would have anywhere from 10-25g of carbs as well.

If these numbers scare you, no fear!  Just drink Recover!  You can order it here.

7. Make sure to stretch/foam roll

I know most people would think this goes without saying but I’ve been there after a hard workout and all you want to do is sit down or get food – lol!  Buttttt you need to stretch!  Even if it’s just 5 minutes!  Ideally you would take 10-15 to really stretch out and roll out the area you just worked with a foam roller.  I know sometimes you just don’t have time for the full rub down but make sure you stretch!  Even a small amount of stretching goes a long way in your recovery time.

new to weight lifting8. Learn about Macros to get the best results

If you are unfamiliar with the term Macros or Flexible Dieting you can read up on it here.

It’s been said that 70-80% of your results come from your nutrition – aka what you eat!  The older we get the more important our nutrition is in not only seeing results outside but inside as well.  What we eat matters and I believe educating yourself and finding what works best for you and your lifestyle will be one of the most effective tools in your training.

Watch this video if you prefer to listen rather than read 🙂

If all of that is confusing and you want the short cut, reach out!  I’m accepting new clients for the next 2 weeks and would love to help you out!

How to get back on track after a Vacation

You just got home from vacation and while you had an awesome time relaxing and breaking free from the normal ins and outs of life you’re feeling off.  Typical side effects from a great vacation are bloat, irritability, lack of energy, headaches and lack of motivation.  So how do you combat these side effects and get back on track after a vacation?

post trip blog _ 2

I totally know how your’e feeling because my family and I just got back from an awesome 4 day 3 night Disney Cruise!!  It is a trip we have had on our dream board for the last 3 years waiting for our youngest to be old enough to enjoy the trip.

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While we had an awesome time I find myself feeling bloated, tired, craving veggies and overall just out of sorts!  I thrive on routine, as most humans do and while vacations are awesome they often leaving us feeling off.

After sitting down and taking an inventory of my thoughts and feelings the day we returned home and today, I have come up with 5 tips for you to combat these side effects!!

1.Go to bed 30 minutes early or at least on time

This may seem like I’m your Mom and telling you what to do.  Ha!  But it’s so true!  You’re tired!!!!!  There’s nothing like sleeping in your OWN BED!!  Your body knows where home is and it just rests best in your own space.

Your home is more quiet than a hotel, cruise room or family member’s home.  Your bed fits you best!  You have the right sheets, blankets an temperature control.  So instead of trying to put away all the clothes and get everything back in order for tomorrow, get some rest so you can tackle the next day!

2. Set your intention for the next day

Before you climb in that cozy bed make a rough draft in your daily planner OR in your mind of what tomorrow will look like.  Ask yourself:

When will I get my workout in?

What will I eat for breakfast?

Do I need to go grocery shopping or schedule a grocery delivery so I have fresh foods to eat?

Each evening I like to roughly plan what the next day will look like but the day after a vacation is critical to getting back on track with the habits that keep you healthy and thriving!

3. Drink EXTRA WATER!! 

First thing you should do the day you are returning home is to start downing the water.  If you know your typical water intake, up it by 20-30 oz.  Chances are since you haven’t been in your normal routine you are extra behind on fluids.  It’s time to play catch up!

And, if you drank alcohol or spent extra time outdoors during your vacation you are even more dehydrated.  Not to mention if you were flying, in a colder/warmer climate and staying up later than normal.

Water flushes out the bad and rejuvenates our cells!  If you are wondering how much to drink, half your body weight in ounces.  For instance, I currently weigh 155 pounds so ideally I’m getting in at least 78 ounces a day.  That is my no matter what amount but I shoot for 100 ounces a day to make it easy to remember.

Feel free to try out this yummy recipe for Slightly Bubbly Citrus Water for getting in more water if you aren’t a fan of plain water!

4. Get at least 3 servings of vegetables a day for the next week

The easiest way to do this is have a big salad!  Add in all sorts of yummy veggies and get in the extra fiber to get things moving.  When you are on vacation chances are you have been eating more processed foods or foods from restaurants.  There is more sodium in these foods and your digestion is slower, leaving you bloated.  To get things moving through, 3 servings of veggies will do the trick!

Here are a few awesome salad recipes to help if you are out of ideas!

Cucumber & Tomato Salad 

Quinoa Salad shakeology, vacation, disney cruise, chocolate shakeology, vegan

And if you don’t like salad you can drink Shakeology that is a substitute to 3 veggies a day and tastes like a treat!!

I made sure to have a Chocolate Vegan Shakeology as I was getting ready for the day upon our return!  It is such an easy meal that my body now craves!!

I drink this each day regardless of if I’m coming back from vacation or not to get in extra micro nutrients plus pro and pre biotics to get my digestion back on track.

5. Sweat it out!

Make sure to get in a workout – preferably your soul mate workout to remind you why you enjoy exercise so much.  There’s nothing like the endorphins rushing after your favorite form of exercise.  Maybe you enjoy a walk/jog outside in the fresh air.  Maybe you enjoy the energy and seeing friends in a group fitness class.  Or, maybe you just need a long yoga session!

Whatever it is, get your FAV workout in STAT!!

If you don’t have a soul mate workout and you’ve never known that exercise can actually be fun, we need to chat! LOL!  I am more than happy to help you find that workout style/program that will keep you coming back for more!!

Beachbody now has the All Access Pass that is on special until the end of February 2017 and will give you over $6000 worth or programs to choose from.  I just know your soul mate workout is hiding in there somewhere!

I hope these tips were helpful for you!  If you’re wanting more help with getting back on track or looking for extra motivation contact me and I will be happy to help coach you!!  Thanks for reading!

What are Macros?

ericaamadori   February 14, 2017   No Comments on What are Macros?

Have you heard about Macros?  Flexible Dieting?  Maybe IIFIYM?

 

what are macros blog 4Maybe you have seen people on social media eating donuts or bacon and talking about how they fit it into their macros?  Ring a bell? macro blog feb

I must say, when I first heard of it I wasn’t interested.  In my mind ‘dieting’ and ‘healthy’ are two different goals.

I strive to be ‘healthy’.  I have trained my body to crave and enjoy ‘healthy’ foods but what happens when you do cave and have the donut?  What then?  Is it a cheat?  But how do you count a cheat meal?  And how often?  How much food is considered a cheat?  I needed more clarity in these spaces….I was intrigued on how I could fit these foods, as well as ‘healthy’ or ‘clean’ foods into my daily nutrition and still see the results I wanted physically.  INSERT MACROS!!

Macros are: Proteins, Carbs and Fats

These are the 3 largest parts of what a gram of food/calorie is composed of.

Here are a few typical meals for me now that I’m tracking my macros!

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What’s the first step in calculating your Macros?  Check out this calculator! 

Check out this video for clear directions on how to calculate YOUR unique macros!

If you want to work with me on calculating your Macros or work together to reach your goals fill out this form!

Why I switched to counting Macros…

This is a blog post I’ve been meaning to write for awhile.  Sometimes the longer you put something off the harder it becomes…<deep breath>…here goes…

First know this, what you see is what you get with me.  I am the same person at the PTA, gym, bible study and in sharing my health and fitness story online – aka my blog and social media channels.  I always try to share my heart, small wins and slumps.  I’m not afraid to share the deeper more vulnerable parts because I know it’s God’s story – not mine.

When I began my journey to get in shape after having 3 kids in 4 years I shared my progress initially on my personal Facebook page.  It was so hard to share photos of myself in a bikini for all to see but I really needed accountability.  As I progressed, I found a desire to help others NOT feel the way I had been feeling for so long.

21 day fix, mom of 3, beachbody, home workout, postpartum fitness, weight loss, lose weight at home UNHAPPY in the skin I was in.

I shared how I started with the 21 day fix, an at home workout coupled with portion controlled clean eating.  Over the course of 6 months or so using the meal plan, workouts, other Beachbody programs and running I lost approx. 25 pounds.

As you can see in this before and after photo I lost the weight, but I also lost a lot of muscle.  In the beginning I was hungry a lot but over time my body became used to eating less.  There were times when I would go off plan on the weekends, parties, vacations.  During those times I would feel shame/guilt if I overate or ate off plan.  It never came easily for me.  Making the choice to eat clean and smaller portions was a daily battle.

Looking back and knowing what I know now from personal experience and research, I followed the weight loss part of the program for too long and didn’t learn how to healthfully increase calories.  As time went on and I started eating more foods and adding in old bad habits.  Can you guess what happened?  Yep.  I started to gain back the weight.

Couple those choices with my Hypothyroid disease and anxiety I started gain more and more…

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Then began the cycle of committing to a new program for 30-60 days followed by eating off plan.  I was struggling with maintaining.  It was like 2 steps forward 3 steps back.

I would up my cardio but in turn up my cheats and treats.  In my mind “maintaining” meant I wasn’t concerned with losing anymore weight so that meant more room for more food right?  Well, yes and no.  As you can guess I continued to gain body fat/weight back…

I am so thankful for what I learned about portion control and clean eating while following the 21 day fix !!  This program truly SIMPLIFIES the process of counting macros i21 day fix, macros, flexible dieting, healthy food, healthy fat, protein, carbsnto color coded containers.  You have clear lists of what you can and cannot eat.  I highly recommend the program for someone who wants to eat more nutritious food, start a balanced exercise program and learn about portions/macros!!

It’s still the program I will continue to live my life by and help my clients with.  It’s still the program I will use as a guide as I maintain eating whole nutritious foods as well as learning how to be more flexible at times without shame or guilt.  <INSERT> Flexible dieting/Macros.

Long story short, as humans we are always evolving.  The exercise program and eating habits that worked for us when we were 20 won’t work when we are 30.  What worked for us when we were 30 won’t work when we are 50.  Everyone’s body is always changing and we have to keep learning, growing and adjusting our exercise and meal plans according to our personal goals.

So, what’s my plan moving forward?  In a nutshell it is to always strive to eat the best foods I can.  Listen to my body.  When I’m craving sweets, LISTEN!  When I’m craving rest, LISTEN!  Drink my Shakeology daily.  Eat fruits, veggies and healthy fats.  Try to keep processed foods, sweets, treats and alcohol in check by tracking my Macros/Flexible Dieting.

I playoga, rest, meditation, healthy life with 3, yoga retreat n to lift weights at least 3 days a week, include 1-2 HIIT training days, include the occasional run (gasp! Coming from this ex marathon and half marathoner I feel cray cray) and practice Yoga AT LEAST once a week!!

I am so excited about what’s to come!!  Be sure to stay tuned and never hesitate to ask questions!!  I love nothing more than to help other ladies feel and look their best so they can give their best to this world!!!

Thanks so much for reading and following my journey.  Thank you for your love, patience and kindness.  I am so thankful to everyone who has been apart of the last 2ish years since I decided to share my story and help others.  Without you, I would have given up!!

If you’re interested in learning more about the 21 Day Fix or help with your accountability please reach out with the form below!

What is the All Access Beachbody on Demand Membership?

Have you ever worked out at home?  Ever tried a Beachbody program?  Maybe P90X or Insanity a few years back?  Or you’ve heard of the 21 day fix, Country Heat or PiYo? You may have tried them all or have NO idea what I’m talking about…well listen up!  You’re going to want to hear about this!!

What if I told you could have access to ALL BEACHBODY PROGRAMS EVER CREATED up until 2016 PLUS anything NEW that comes out in 2017?!  Would you be interested?

That’s what Beachbody recently released they are offering to their customers as of late December 2016 until February 2017.

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I am so thankful to have the opportunity to offer this to you, only available through a coach like myself to help you reach your goals for the ENTIRE YEAR of 2017!  Wow!  So let’s dive into the questions you may have…

What is included? 

  • 1 Year Membership to Beachbody On Demand (BOD) with all content included, plus future releases.
  • Shakeology (choice of 30-day supply on home direct)
  • Portion Fix (includes 7 piece portion control container system, eating guide, large blue container and shaker cup)
  • Business Starter Kit Waived if you choose the coach enrollment option.
  • You get all of this for $199 for the entire year  (12 months) and there is no monthly fee.

What is the cost of the All-Access Beachbody On Demand Challenge Pack & Membership?

  • The Annual All Access Beachbody On Demand Challenge Pack is $199
  • The Annual All Access Beachbody On Demand Membership is $99.95 and that does not include Shakeology &  the portion containers.
  • If you are an existing Beachbody On Demand Customer you will HAVE to cancel your current membership by calling customer service at 1800-470-7870 and canceling and then you will be price adjusted accordingly.  Then, you can complete this form to upgrade to the all access subscription.  www.BODMembershipChange.com   You cannot do this until the 27th of December when it is launched.
  • If you live in Canada your All Access Beachbody On Demand Membership is $99.
  • If you live in Canada your All Access Beachbody On Demand + Shakeology Challenge Pack is $239.
  • You can also choose the Beachbody on Demand Kick Start Challenge Pack which includes the 3 day refresh, which is truly the BEST option to start fresh, cleanse and get on the path to success in the new year and that is $239 US and $277 Canadian.
  • If you already have Beachbody on Demand you can upgrade to the annual all access membership for $99.
  • If you bought a challenge pack between 12/1 and 12/26 you can upgrade to this challenge pack offer for $69 again by using this link, www.BODMembershipChange.com on December 27th.

Who Can buy this Challenge Pack??  

  • If you are an existing customer you can cancel your current On Demand and get this option.
  • If you are a new customer or coach you can utilize this option as well.
  • It is for EVERYONE which is awesome!

Are you in?  If so you can order NOW HERE 

You an also fill out this form for more information! Chat soon!

How to make a healthy Pumpkin Spice Latte at HOME!!

It’s no secret – Pumpkin Spice anything is popular!  I want to show you how you can make a healthy Pumpkin Spice Latte in the comfort of your own home!!  All you need is a cup of coffee, some simple ingredients and a blender!

Pumpkin Spice Latte
Ingredients :

1 cup coffee (if you use pumpkin spice coffee no need to add spices)
1 tsp pumpkin spice
1/2 tsp agave – optional
1 T unsweetened almond milk
1-1.5 tsp unrefined coconut oil
Stevia to taste if prefer sweetness

Directions:

1. Brew coffee and add sweetener of choice.
2. Add spices if not pumpkin spice coffee. Add milk and coconut oil.
3. Place in a blender and blend for 10-20 seconds.
4. Place in a pretty cup and enjoy!

Thanks for reading and feel free to share with a friend!

And if you’re wondering, YES!  This recipe is Country Heat and 21 day fix approved!  AKA Beachbody portion fix.  It would count as 2 tsp.

September Accountability Group : Fall in LOVE with YOU!

Fall is fast approaching!  In a few short days it will officially be Autumn which means cooler weather, warmer meals, football and fall sports for kiddos.  With those changes, and as we enter Winter I am excited to kick off my next health and fitness accountability group : Fall in LOVE with YOU!

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Let’s dive deeper into what I mean by Fall in Love with You…My kiddos are settled into school and we are finding more balance with our schedules.  They have started soccer, dance and homework has picked up.  My husband’s work schedule really picks up in the fall time so I’m off to the races by myself a lot. open house, healthy life with 3, 21 day fix, country heat, erica amadori, back to school

With all the family responsibilities I face as a busy Mom of 3 I desperately need ME TIME!  I need that release!  Can you relate?

I have come to grips with the fact that there will never be enough time in the day but I know now that I am in control of my day and time.  Thanks Personal Development 🙂

With the 24 hours I am given, I must rest enough and take care of myself.  Over the course of the last 2 years I have learned that if I commit to 20-30 minute workouts for myself 4-6 days a week I can let out the frustrations life has thrown at me.  Plus, look an feel my best!  (P.S. Have you started common core with your kiddos?  AR tests?  PTA?  Preschool Boards?  You know what I mean 🙂 )

In addition, I now have to fuel my body with clean, healthy foods.  My oh my how things changed after having kiddos and getting older.  I NEED the energy from these healthy foods to keep up with the demands life has placed on me.  No longer can I drive through McDonalds and get an egg McMuffin and a coffee.  I would starve and be lightheaded all day!  Not only that, but I know in order to be at my best for my family, business and community I must take care of myself.  I want to be a light in this world!  I want to be happy and feel my best so I can give my best!

glitter, motivational quotes, happiness quotes, champagne quotes, healthy mom, 21 day fix, country heat, september, pumpkin spice I want my kiddos to remember a fun and happy Mom!  Not the stressed to the MAX Hot Mess Mama I am when I don’t take time for myself.

I get it.  Life is hard!  We all have hard!  Everyone’s hard is a little different but that doesn’t mean that you shouldn’t take care of yourself.  You are important!  You are a vital piece to your family’s day to day life!  Without you – things wouldn’t work!

So, let’s work together!  Let’s honor your family and yourself by Falling back in LOVE with YOU!  Take care of your amazingly strong and wonderful self in my next private accountability group!  Put yourself on your do this!  I think you’re pretty important and I want you to see your true potential!

In my private accountability groups we work on DAILY motivation, accountability and support through a private group format.  We love and encourage one another and I help you each day with a morning check in that has a different topic about health and fitness.  You also have daily goals and weekly check ins for 3 full weeks.

Does that sound like something you would like to be apart of?  Then fill out the form below and I will contact you within 24 hours!  But hurry, we start plan and prep this Thursday September 22nd and Day 1 of our group begins September 26th!

Pumpkin Energy Bites

Tis’ the season for all things Pumpkin!  Instead of diving into the pumpkin bread with the pumpkin spice latte like I want it, I’m going to keep it clean and healthy with these Pumpkin Energy Bites and a Healthy Pumpkin Spice Latte!

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Pumpkin Energy Bites

Ingredients:
12 oz of pumpkin purée (7/8 of the can)
4 cups oats (I use gluten free)
3/4 cup peanut-butter
2/3 cup honey
1 tsp pumpkin pie spice
1 tsp cinnamon
1 tsp vanilla extract
1/2 cup shredded coconut
1/2 cup dark chocolate chips (I use enjoy life chips)

Directions:
1. Place all ingredients in a large bowl. Mix until well combined.
2. Use a 1 inch ice cream scooper or portion out a 1 inch in diameter ball. Roll till smooth.
3. Enjoy!!! These last 1 week in the fridge or 2 weeks in the freezer.  Enjoy as a healthy snack, breakfast or dessert!

If you’re following the 21 day fix, Country Heat or Beachbody Container system 2 bites counts as 1 yellow, 1 tsp and 1 blue. I also wouldn’t eat these while trying to lose weight – these are on the maintenance plan in my opinion 🙂

Are you looking for accountability on your health and fitness journey?  Maybe you love recipes like this and want to learn about how to get back on track?  Fill out this form and let’s connect about your health and fitness goals! 

3 Week Yoga Retreat Meal Plan

Some of you may be wondering, is there a meal plan with the 3 week Yoga retreat?

Short answer, No.

My answer, I can help you with that!

So Beachbody didn’t create a meal plan with the 3 week yoga retreat and that’s ok because I can assist you if you’re looking to work on your nutrition.

For me personally, this program I am not focusing on fat/weight loss.  I’m focusing on clean eating, adjusting to dairy and gluten free options as well as getting in my yoga each day!  I want to be mindful of what I’m putting into my body but not focusing on anything other than flexibility and strength.

As I finish up week 2 and begin week 3 here is my meal plan for the week!

3 week yoga retreat, meal plan, meal prep, 3 week yoga retreat meal plan, yoga meal plan, clean eating, 21 day fix, country heat

I follow the Beachbody container system, (ie: 21 day fix, 21 day fix extreme, Country Heat) which in it’s essence is macros the easy, clean way.  I focus on eating whole minimally or non processed foods.  The program above is for those who fall into the 1800-2099 calorie target, or plan C.  In this plan each day I am allowed the following portions:

5 Veggie Servings

5 Protein Servings

4 Carbohydrate Servings

3 Fruit Servings

1 Healthy Fat Serving

1 Dressing/Seed Serving

5 tsp oils/nut butter servings

Check out this video to learn more!

Honestly, it’s a TON of food, especially a lot of veggies.  That’s 5 cups of veggies!  I have to make sure that I have a plan so I don’t skip out on any food!  P.S. I LOVE food and could eat every 2 hours all day every day.  I have had to really work on my mindset around food, more on that another day 🙂

If you want to learn more about meal planning, meal prepping, etc check this out!

If you want to try the 3 week Yoga Retreat for FREE for 30 days contact me with the form below and I will contact you within 24 hours.

Chocolate Pumpkin Shake

Can we chat for a minute….Chocolate + Pumpkin!  2 of my favorite foods together.  It’s like heaven in a glass AND good for me!  Yes please!  I could eat this every day!  It’s easy, it’s yummy and it’s a super fast meal.  I won’t tempt you anymore, let’s dive into the recipe!

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Chocolate Pumpkin Shake

Ingredients:

4 ice cubes

1/4 frozen banana

1 scoop chocolate protein powder, I use Shakeology

1 cup almond milk, or milk of choice

1/2 cup canned pumpkin

1 tsp pumpkin pie spice OR 2 shakes cinnamon, 1 shake ginger, 1 shake cloves, 1 shake nutmeg, 1 shake allspice from the spice jars themselves

Thanks for stopping by my blog and feel free to share!  I appreciate your support and be sure to check back soon.

Want to connect?