Episode 21 Resources

Links and addtional info about everything discussed in this episode

Realizing What Counts This Season

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On the Magazine Rack this week is an article that works out our mind and soul.

How to Choose Gratitude over Stress this Holiday Season by Suzanne Handler from Greatist.com addresses the issues of how this season can be very stressful for a lot of people.  Whether its trying to make sure everything runs perfectly to anticipating the annual arguments between family members during Christmas dinner, the article reminds us to try and choose being grateful for what we DO have instead of dwelling on the negativity that came be brought on by the holidays.

Check out the article for more ways to help you cope through what can be a difficult time for some people.


Holiday Workout Tunes

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This Christmas we fell in love with Kelly Clarkson’s Christmas Album: Wrapped In Red. We’ve always been fans of Kelly, but what we love most about this album is that she has some catchy original holiday songs on here which is always a nice change of pace from the Christmas classics!

This is one of our favorites which is upbeat and sure to keep your workout going!

Smart Christmas Indulgence: Eggnog Chocolate Chip Cupcakes

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We were very excited to make this cheat of the week! We went as far as to make the cashew butter from scratch, which was a little bit of a challenge in our food processor but we gave it a shot! Next time I would definitely buy the cashew butter instead of trying to make it.  I was just too worried i was going to burn out the motor of my processor!

The cupcakes themselves came out very good but I would’ve also done something different with the icing, which you will note below is basically pure coconut oil.

In any event, here’s a few shots of the process which was a lot of fun!





Eggnog Chocolate Chip Cupcakes from TGIPaleo
• Servings : 12
• Prep Time : 15m
• Cook Time : 30m
• Ready In : 45m

• 1/2 c coconut flour
• 5 eggs
• 2 egg whites
• 1/2 c cashew butter (or coconut oil for nut free)
• 1/2 t salt
• 1/2 t baking soda
• 1/2 t baking powder
• 1/3 c maple syrup
• 3/4 c eggnog
• 1/4 t vanilla
• 1/2 t nutmeg
• Frosting: 1 c palm shortening (or coconut oil)
• 2 T heavy whipping cream or coconut milk (canned, full fat)
• 1 t vanilla
• 2 T maple Syrup

Whisk together the dry ingredients. Beat the eggs, whites, egg nog, butter, vanilla, and maple syrup. By ½ cup-fulls, add the dry mixture and whisk until smooth. Fold in the chocolate chips. Preheat the oven to 350 degrees. Fill lined muffin tins ½ full with batter. Bake for 25-30 minutes, or until a toothpick. If you want to do a loaf instead, bake in a loaf pan, same temp, for 50-55 mins. For the frosting, beat all the ingredients till light and fluffy!

Surviving Christmas and the Holidays

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Healthy Holidays

So let’s face it. Christmas Day and Christmas Eve, those are only two days. We can’t gain 10lbs in two days. The issue with the holidays is that many of us are invited to holiday parties, whether it be with friends or for the office. We are surrounded for almost 30 days with leftovers from Thanksgiving then people begin their holiday baking and they’re bringing it into work and it’s everywhere! Nowhere to run! Nowhere to hide! Except to the gym, maybe. If you have the time!

Here are some tips to help you through:
-Try to stay focused until the actual HoliDAY. There will be plenty of goodies that day.
-List your top 2-3 favorite treats and commit to only have those
-Let go of perfect
-Forget your workout routine, just challenge yourself
-Focus on what you CAN do, not what you CAN’t.
-Ask yourself, “Do I really have to _____” – don’t overload yourself with unnecessary tasks. Make the right choices!
-Pick your top 5 favorite exercises and create your own Tabata!
-Explore fun ways to get the family moving, although it might be cold where you are, bundle up! Do something different!
-Keep sugar off your vegetables
-Remember that the holidays come at the same time ever year – SO PLAN FOR THEM!

tips provided by ACEFit

You can also check out our Thanksgiving Tips which include a list of Healthy Holiday Cocktails along with basic guidelines on how to survive overeating for the holiday!

When it comes to the alcohol, let me refer you to one of our past show posts, Tips for Celebrating in a Healthy Way, that has two great resources when it comes to beer and wine! 

Final Tabata of 2013!

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That’s all folks! December comes to a wrap for the FourC Fitness Show!  Here is our final tabata for 2013!

Tabata of the Week

20 seconds squats, 10 second break.
20 seconds kettlebell swings, 10 second break.
20 seconds bicycle crunches, 10 second break.
20 seconds burpees, 10 second break.
Repeat for a total of 4 minutes.

Happy New Year To All!

Christmas Morning Must Have: Gingerbread Protein Pancakes

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Gingerbread Protein Pancakes


We are TOTALLY making these pancakes whether it be Christmas morning or the day after!!

(makes 8 vegan and gluten free pancakes)

•½ cup unsweetened apple sauce
•1 cup non-dairy milk (almond, coconut, etc.)
•2 Tbsp blackstrap molasses
•1 cup gluten-free all-purpose flour
•One scoop Vega Sport Performance Protein, Vanilla
•1 tsp baking powder
•1 tsp baking soda
•1 tsp cinnamon
•1 tsp ground ginger
•¼ tsp ground cloves
•1 Tbsp coconut oil
•Optional toppings: banana slices, chopped nuts, maple or agave syrup

Whisk together non-dairy milk, apple sauce, and molasses. Set aside
In a separate bowl, mix remaining dry ingredients
Incorporate the dry ingredients into the wet, mix until just combined. Add more non-dairy milk if batter appears too thick
Melt coconut oil in a non-stick pan over medium heat, or use a griddle
Add a quarter cup of the batter into the pan. Flip once bubbles have formed and popped (approximately 2 minutes per side)
Top with desired toppings.

Recipe: vegan.com

Fitness Gifting Guide!

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Check it out people! Here are a bunch of resources for you to find the best gift to give, OR to create your own list of fabulous fitness loot that you want this year for the holidays!

FitBit Force
A powerful Force for everyday fitness, this sleek wristband is with you all the time. Stay motivated to keep moving with real-time stats right on your wrist. Track steps taken, distance traveled, calories burned, stairs climbed and active minutes throughout the day. At night, track your sleep and wake up silently with a vibrating alarm.

Up by Jawbone
UP helps you understand how you sleep, move and eat so you can make smarter choices. The new app displays movement and sleep details from your UP24 or UP band and delivers insights, celebrates milestones, and challenges you to make each day better. Share accomplishments with friends by teaming up in the UP App.

Nike FuelBand SE
The Nike FuelBand SE is similar to the Up by Jawbone and the FitBit Force.

Heart Rate Monitors
This list at heartratemonitors.com gives a list of best sellers ranging from super expensive to very affordable!

Women’s Health Mag helps you choose the perfect perdometer:
-FitBit One
-New Balance Via Slim 3Axis
-Up by Jawbone
-Nike FuelBand

Some other great ideas:
Gym Memberships
Class Packages
Training Packages

Glamour’s List
Glamour has a list of 26 cool fitness gifts, most of which are well, Glamorous.
-Travel Yoga Mat
-Polar Heart Rate Monitor
-Gym Beauty Organizer
-Touch-Screen Friendly Gloves
-Dance Games/Dance-workouts for video games
-Recycled Fabric Sneakers
-Cycling Hoodie
-Running Skirt
-NonPlastic Water Bottles
-Snack Box Subscription
-Running Toe Socks
-Ski/Snowboard Jacket
-Water Infusion Jug
-Spinning Gift Pack
-Digital Fitness Tracker (fitbit, etc.)
-Bike Survival Kit (seat bag, mini frame pump, water bottle cage, tire lever)
-Workout DVD
-Mat Sling
-Headphones for athletes
-Workout clothes
-Deep tissue massage
-Fitness-anywhere kit
-Barefoot running shoes
-Hiking Backpack

Fitness Magazine’s Lists
Fitness has a gift guide that includes:

Gotta-Have-It Gadgets
Editors Gift Picks
Throwback Gifts
Gifts that Give Back
Fun, Festive Gifts
Gifts for Foodie Friends
Fashionable Fit Holiday Gifts
Picks for the Party Planner
Loot to help you reboot
Sporty Gift Ideas that Pop
Best Stress-Busting Gifts
Indulgent Gift Picks
Best Fit Gifts Under $25
Best Fit Fits for the Lazy Girl
Gifts for the Healthy Chef
Run Happy: Gifts for Runners
Yoga Gift Guide
“Best Gift Ever” Gift Guide

Fitness Stocking Stuffers for Women
FitSugar.com has a really cute list of stocking stuffers for girls who love fitness!

-Under Armour Hair Ties
-Athleta Seamless Headband
-Footgloss Blister Blocker
-Nuun Active Hydration Tablets
-Thorlo Running Socks
-Word Lock gym locker
-Old Navy Flip Flops for the locker room
-Prana Yoga Strap
-Roux Maison Sport Detergent
-Yes to Cucumbers Face Wipes

And we’d like to add Compression socks to this list of stuffers!


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