Tuesday, September 13, 2016

Macro-Friendly Soft Pumpkin Chocolate Chip Cookies

I walked outside this morning to let the dogs out and check on the chickens, and low and behold, it FELT like fall! You know, that light, dry, crispy air? Just a tiny bit of cold, but the warmth of the sun on your skin. THAT feeling. The best feeling ever? Yeah.

A photo posted by PetiteAthleat Nutrition (@petiteathleat) on

Which is crazy, because day before yesterday, it was so hot and humid I was swimming in sweat just standing outside. I was using a beach towel at the gym last week to keep myself dry. A beach towel.

So, Pennsylvania, can you stop it? We are ready for fall now, please commit to your seasons.

Of course I had to make something pumpkin-y to celebrate. I might not be so basic that I run out to buy the first Pumpkin Spice Latte Starbucks releases and post it to Instagram, but I am basic enough I have to break out the canned pumpkin and add it to everything and post it to Instagram.

Because fall, ya'll! I can't wait to wear JEANS again! I say that now, but in a few months when we have 3 feet of snow, I will wish I was in the Bahamas, sweating buckets, using my beach towel.


Back to cookies.

These are the world's easiest cookies to make. 6 ingredients, one bowl and no need for a stand mixer. Break out the old wooden spoon and get to work.

Macro-Friendly Soft Pumpkin Chocolate Chip Cookies
Yields: 28 cookies
Prep Time: 10 minutes
Bake time: 10 minutes

3/4 cup canned pumpkin puree (not pie filling)
1/4 cup sweetener of choice (I used Xyla)
1/2 cup walnut pieces
1/2 cup mini chocolate chips (I use Enjoy Life)
1 tbsp pumpkin pie spice
1 tsp salt
1 tbsp vanilla extract
1/2 cup liquid egg whites or egg substitue 

Preheat oven to 325. Mix all ingredients together with a wooden spoon until mixture resembles cookie dough - it will be thick! Using a 1/4 cup measure, drop onto a greased cookie sheet (I used calorie-free spray). Press down and flatten to desired thickness. These cookies don't spread while cooking, so you can put them pretty close together (but you will need to adjust cooking time if you cram them all onto one sheet because you're lazy like me). 

Pop into the middle of your pre-heated oven for 10-12 minutes, depending on how close together they are. Allow to cool on wire cookie rack. Store in the refrigerator. Microwave for 15 seconds before eating for extra gooey deliciousness. 

Macros Per Cookie
74 calories | 3g fat | 8g carbs | 3g protein | 3g sugar

Thursday, September 1, 2016

Kelsie's Success Story

Left: 2/29/16 Right: 6/23/16 πŸ‘ŒπŸΌ From client @kelsalee, "No filters. This is raw & so embarrassing for me to post. Since moving to Salem a little over a year ago, I gained 25lbs, 12lbs of those in just 3 months. I couldn't find a gym that felt like "home," after being apart of one for 8 years. I was struggling mentally & physically. Instead of turning to the gym like I normally would, I turned to my couch, and stayed there . My clothes started to not fit, my scrubs were getting tight, and I HATED looking at myself in the mirror. I woke up one day and thought "fuck this" and I made the change. I joined #physiquefitness that I LOVE, found the amazing #kamikazefamily for all my supplements/proteins & just started working my ass off. I was losing inches, and feeling better, but the scale would only move down 2lbs. After 6 wks on my own, I reached out to @petiteathleat, an old friend, to help me. Since starting on my own I'm down 21lbs & with Courtney, down 19lbs. With 5lbs more to lose, I can say I'm fucking stoked, I feel awesome, I'm eating to fuel my body, I'm drinking beer, and I'm about to make 30 my BITCH. #iifym #petiteathleatnutrition #healthy #oldandfit #nevergiveup #dirtythirty #nutritioncoach #nutrition #flexibledieting #beforeandafter #weightlossjourney #fitness #motivation #fatloss #iifymgirls #macros
A photo posted by PetiteAthleat Nutrition (@petiteathleat) on


What were your goals initially when starting with Courtney?

My goal when I started with Courtney was to lose the 24lbs I had gained in a year.  I was turning 30 and summer was coming, and I was not about to look and feel the way I did. I wanted my fit body and confidence back. 

What's the best part been?

The best part of flexible dieting is being able to eat chocolate, CARBS, and drink beer and still losing weight. I never had to give up any of my favorite foods. I was able to enjoy my summer BBQs, my favorite Hawaiian food place, and each and every meal guilt free. 

What was the hardest part?

Hardest part of flexible dieting was meal prep. Training yourself to spare a couple of hours, Sunday nights for me, to prep your foods doesn't seem like it would be hard, but there were some nights I literally had to force myself. I wanted to just sit and relax and do nothing, but I also knew I wouldn't reach my goal by doing that, and that I would regret not doing it. Also, getting over the fact that I could attain my goals by eating CARBS!! I struggled at first, and was hesitant, but over timed I learned to LOVE eating carbs.... GIMME ALL THE CARBS!!!

What did you gain from this new lifestyle?

Flexible dieting gave me so much more energy in the gym. Having the right balance of carbs, proteins and fats, fueled by body perfectly to lift heavier, and last longer in gym. Even after a long, busy day at work, I was still energized to get my workout in. Because I fueled my body throughout the day, by the end of my workout I wasn't too hungry. 

What about your goals? Did you reach them? 

I did a total of 16 weeks with courtney, and I totally CRUSHED my goal. When I ended with her I had lost all but 5lbs, but it ended up being more about how I felt and looked then the weight. I had gained so much confidence back and the most exciting thing was being able to FINALLY FIT perfectly into my favorite jeans again. Muscles were becoming defined, and I turned 30 feeling SEXY!! All of that outweighed the number on the scale. 

Will you keep it up?

This lifestyle is soooo sustainable. In the past I'd get on my fitness high horse, eat very little calories, bust my ass in the gym, and after a couple months, I'd be so damn burnt out and exhausted. I can 100% say, as of today, I have not worked with Courtney in 4 weeks and I still meal prep. I still weigh and measure my foods. I still login and use MFP everyday. I still take my progress pics. That's 5 months of flexible dieting. I'm not exhausted. I'm still in the gym 5x week, watching my weight on certain lifts increase. I'm eating so much yummy food, and still drinking beer. I even lost the last 5lbs and hit my goal weight!!

What's next?

My goals now are to continue this lifestyle. To be healthy, both mentally and physically. To keep lifting, and keep watching my body transform. 

Advice to others?

My advice to anyone who is on the fence is to FRICKIN DO IT & DO IT NOW. Anytime is a great time to start. It takes discipline, but if you're serious about your health, and want to be able to eat what your heart desires, and make a total lifestyle change, then this is THE way. Dont live the "quick 21 day fix," or drink nothing but smoothies for weeks, or eat just salad and chicken, and live on the treadmill lifestyle. Learn to love and enjoy your foods, especially CARBS, and learn to live life in a healthier, more manageable lifestyle. Ohhh, and learn to lift weights!!

Tuesday, July 12, 2016

Stacey's Results

When Stacey came to me for nutrition coaching, she weighed 143lbs at 30% body fat. After 8 weeks of flexible dieting & nutrition coaching with me, she lost 8lbs, and her new body fat is 23%. She lost over 9 inches from her hips, butt, thighs and waist combined!

What motivated you to reach out to me for help with Flexible Dieting?

I'm a super busy, single Mom of 3, business owner, coach. I've always made meal prep a priority because of limited time. I started looking up things about IIFYM, and flexible dieting, and heard about Courtney from my business partner and coach. I considered myself "fit" and "in decent shape". But really wanted to see if I could take it a step further. I was really tired of eating only this or only that, or only eating at a certain time of day type food plan. Flexible dieting seemed like what I needed.   

What were your goals initially?
Initially my goal was to lean out, get that scale to see 135 again, I was 143 when I started. I see 135 now quite a bit!

Here's a little #mondaymotivation! I hired a nutrition coach for 8 weeks. Just finished week 8, and boy did I learn alot about food and totally changed my relationship with it. Followed the IIFYM plan with @petiteathleat. She did the math and alot of other behind the scene stuff. I did exactly what she told me to. I can't even believe the top row is me and how I changed my total body composition in such a short amount of time. I ate donuts, pizza, drank wine, and enjoyed things I used to call "cheats". Now, I just eat within reason, according to MY macros. In my experience with nutrition, this is the most effective, most realistic way of fueling my body properly. NOT dieting, but eating. Sure, it takes work. But I have one body that I intend to live in, push beyond every boundary and enjoy for alot more awesomeness. I'm done preaching. Time to eat! #iifym #iifymgirls #flexibledieting #petiteathleats #crossfitgirls #countingmacros #eatrealfood #havemycakeandeatittoo
A photo posted by Stacey Lynn (@staceycrossfits) on

What surprised you the most?

I can't even believe how my body changed just by eating the right amounts of nutrients! I look in the mirror and cant believe I achieved this with food. Because science. 

Is this a lifestyle you'll continue with?

I will most definitely continue this lifestyle. The hardest part for me, was the scale...water is a tricky thing. I had to be constantly reminded, by Courtney and my signifiant other, that I had to keep my eye on the bigger picture NOT that damn scale. Now, I dont mind getting on it.

What are you most proud of?

Doing the work, walking the talk, following through, and believing in myself. So, many people are asking about IIFYM, I hope I can influence them positively as well. I'm superfreaking busy. If I can do this, anyone can. 

What advice to you have to offer?

My advice to people is, keep your head in the game. Take a bite of that cupcake and move on. It's worth it. When you wanna throw MFP out the closest window, put it down...walk away.. and take a deep breath, REMEMBER WHY you are doing this. YOU are worth it.

What are your goals going forward?
I intend to keep at it. I'm more motivated than ever now. I dont even care that my friends all order appetizers, big fat cheesebugers and fries at dinner while I eat my salad (but have the wine I counted in) because I have goals... Eye on the prize. I want to be just a few pounds lighter, and well, more abs.

Wednesday, July 6, 2016

Success with Flexible Dieting

A short Q&A with Jolene, a friend and client that I have the pleasure of training alongside and coaching at CrossFit Gamma. After seeing Before & After photos of some of my other clients, she reached out for help. She worked wth me for 12 weeks, initially for 8 and then stayed on for an additional month for accountability while she was on a week-long family vacation. 

12 Weeks (left) and Beginning (right)

Over 12 weeks, she lost 13lbs and a total of 13 inches from her waist, hips and thighs! Her initial body fat based on her measurements was calculated at 34%. Her new body fat based on her new measurements is now 26%. 

Now (top) Before (bottom)

What motivated you to reach out to me for help with Flexible Dieting?

Motivation was seeing the before and after pics initially. Hearing that it was flexible, helped!

What were your goals initially?

Initial goals were to lose body fat, especially around the middle! I needed something that I could follow indefinitely! Paleo only worked for a short time and so many things were just totally off limits.

What was the hardest part during the initial 8 weeks?

Getting used to planning ahead! Thinking about my whole week and any plans we had, and how I was going to eat during them was a little stressful at first. But, I went on a whole week vacation to the beach and did well! I gained almost a pound but lost that pound plus one the week I got back!

What surprised you the most about flexible dieting?

I was surprised that I'm STILL losing inches and weight after following the program for 12 weeks! The weight almost seems like it's coming off easier now! I was also surprised at how much carbohydrates I could eat or should eat especially after following a somewhat Paleo diet!

Is this a lifestyle you'll continue with?

I feel this is a lifestyle change I can easily continue unlike other plans I've tried! Planning for meals during my work week has become easier too.

What are you most proud of now?

I am most proud of being consistent over the entire time! I usually do really well at the beginning and when I hit a plateau, I get frustrated and want to give up. I had a few weeks when the scale didn't budge but my clothes were looser and measurements improving, and then the scale finally caught up. In Courtney's world, we call that a whoosh!

If you had one piece of advice to offer someone else who was on the fence about doing this, what would you say?

My advice - if you're looking for something flexible this is for you. You need to be a planner but can make almost anything work on the plan-  including vacation!

What are you goals now?

My goals are to continue counting macros and work on finally seeing some abs! I am proud to say that I am also going to wear a bikini for the first time in a very long time without feeling self conscious! 

Thank you so much Courtney!!!

If you're interested in my monthly macro coaching program, email me at petiteathleat.com to sign up. Visit my Nutrition page to read more client testimonials and see pricing information. 

Friday, May 20, 2016

Injuries & Weight Loss

Besides posting recipes, I've been keeping it pretty quiet in terms of sharing what's going on in my world. If you follow me on social media (Facebook, Instagram, SnapChat), you probably get more than enough of my daily boring antics. I drink a lot of coffee, I spend a lot of time with my dogs, do that CrossFit thang, coach my clients, and spend a lot of preparing and then joyously devouring food.

It's a rough life. I luff what I do. <3

So here's what else is up. I started working with a weightlifting coach. The plan is to drop some el bee's and compete in a meet or two as a 58kg lifter. Singlet and all. The real deal. My current weight puts me in the 63 class, but I'm choosing to lose 5lbs and compete as a 58kg. Otherwise, I need to get A LOT stronger to stay (and be any good) as a 63. So, I'm working on the strength thing. And in the meantime, working on cutting some weight & keeping it off permanently. So I can walk around as a 58.

But damn, it's tough. I sympathize with my clients on the regular - because we are going through this ish together. Finding the sweet spot for your macros, to lose weight and maintain training intensity and volume is a dance. It's not like the Whip and Nae Nae though, oh no. It's like en point ballet. Focus. Dedication. Commitment. Sacrifice. But, it's worth it. As my body fat drops, my performance increases. I can't complain. Heavy barbells still feel incredible. Gymnastics are easier (and I don't train it nearly as much as I should).

How about the elbow? Well, it's not all fixed. I took almost the whole month of April off from CrossFit. I needed to heal my golfers elbow/tendinitis for real. So no grip work, no going overhead, no gymnastics, ring work, flexion of my wrist, or extension of my arm at the elbow. Because the injury was tied into my shoulder impingement and my lack of internal rotation, it was suggested I even avoid back squats. I even gave up my CrossFit classes because demo-ing movements hurt!

I was a mess. I did a lot of yoga. A lot of ROMWOD. A lot of Spin class. I let myself come back slowly the first week, light barbell stuff, body weight movements, loads of Crossover Symmetry. We went to Florida on vacation and dropped into some CrossFit boxes, and I just jumped right back in. Because everything felt awesome! Rope climbs, handstand pushups, deadlifts, all the things.

We got back from Florida last week. I enjoyed kicking back and taking class and just having fun.

This was the first week I've started following programming with my coach; and so far so good. I'm able to lock out my snatches with no soft elbows, though I definitely still feel stiffness and still have pain from my shoulder impingement. As long as I manage my volume, listen to my body, take appropriate rest, continue acupuncture, and don't miss daily Crossover Symmetry - I think I'm going to be alright.

Crossing my fingers.