Tag Archives: crossfit

Pumpkin Cookie Calories

Hi guys!  So, I can’t believe we forgot to mention the calories in yesterday’s Pumpkin Cookie video.  I guess all things happen for a reason…this gives me a quick minute to talk about gluten/dairy free desserts.  I know so many people that think gluten/dairy free desserts are more “healthy” than traditional desserts.  While I won’t get into that debate today, I do want to remind everyone that a dessert is a dessert.  Period. They are a once-in-a-while treat.  Around here at myFitspiration we love treats and want to bring you many different options for when you do indulge. 🙂 Our goal is to sneak in as many healthy ingredients as we can.

The Pumpkin cookies breakdown like this:  if you make 12 normal cookies they are around 170 calories each…if you make 24 mini cookies they breakdown to around 85 calories each.

Most of the calories are in the almond flour & the coconut oil.  These ingredients…although heavy calorie hitters…have great nutritional benefits in moderation (including a good amount of protein which is great for weight loss and curbing hunger).  If you are really wanting to lower the calories even more you can substitute 1/2 of the coconut oil with unsweetened applesauce. You can also experiment with different types of flours….there are so many gluten free options….even garbanzo bean flour!!

Hannah & I both love cooking & entertaining….stay tuned for more fun & healthy recipes!!

Let us know what you think!!

Health & Happiness,
Olivia xo

Delish Gluten-Dairy Free Pumpkin Cookies

Happy Fall Everybody!!!! We’re excited to be back with all sorts of fun new stuff to share. We’re going to be posting two new videos a week over at our YouTube channel.

Have you subscribed? Have you checked out the Channel??

We’ll post all the details of the videos (i.e. recipes for cooking, etc.) over here at MyFitspiration.com and we’ll still have lots of the lively discussion and community you’ve come to love. Comment here and over at YouTube and we’ll be dropping in!!

Today we proudly share a recipe for Pumpkin Cookies that are Gluten and Dairy free…but guess what…they are so tasty!! You’re going to love them.

What’s your favorite thing about Fall? Any ideas for other healthy treats? If you make these send us a pic!

Here’s the recipe…

Pumpkin Cookies (Calorie details here)

2 cups blanched almond flour
1/2 teaspoon salt
1/2 teaspoon baking soda
1 tablespoon pumpkin pie spice, plus more for sprinkling on top of cookies
1/2 cup pure pumpkin puree
1 small ripe banana, mashed
1/2 cup maple syrup (or sugar-free if you prefer)
1 tablespoon vanilla extract
1/3 cup coconut oil

Preheat oven to 350 and line a baking sheet with parchment paper.

In a large bowl whisk together the almond flour, baking soda, salt, and pumpkin pie spice.

In a small bowl mix together pumpkin puree, mashed banana, maple syrup, and vanilla extract.

Mix wet ingredients into dry ingredients and stir until combined. Add melted coconut oil and stir to incorporate.

Drop spoonful of batter (about 1 to 2 tablespoons in size) onto prepared baking sheet. Sprinkle the tops of the cookies with additional pumpkin pie spice. Bake cookies for 25 to 30 minutes until golden.


So, yesterday I was at Crossfit212 (I know surprise, surprise)…and the WOD was the type that I usually KILL. Anything with Olympic lifting in it I not only love, but I have found it to be something I excel at. Anyway, I was feeling good & working up to my “working weight” for the WOD on the deadlift. The actual workout consisted of 3 deadlifts, 6 one legged squats, & 9 dead hang pull ups…as many rounds of that as possible in 12 minutes. The prescribed weight for the deadlift for women was 185 pounds. Now, the awesome thing about Crossfit is you can modify anything!! Most of the women were lifting much lower weight. BUT, of course you all know me so well by now to know that I was going to do the prescribed 185 pounds. Usually that weight is not too heavy for me. However, yesterday it just was too heavy. I ended up doing the WOD, but only lifting 165 pounds. Instead of really embracing the workout at 165 pounds all I could see was a setback. Sigh.

After leaving Crossfit I started really thinking about setbacks. We find them in ALL aspects of life, but they are especially hard with weight loss. These emotions that were bubbling up inside really reminded me of a certain setback I had at the ranch. It was a couple months into being at the ranch & I was approaching a number on the scale that I had NEVER been able to overcome. Never. I just had decided that like every other time I had tried to get over that hump this time would be no different & I was going home. Jillian, & her super powers of discernment picked up on this immediately. She pulled me aside during a workout & said “Pookie, (she has AWESOME pet named for everyone) what’s going on?” I began to share with her my fears about the impending setback. Jillian simply looked at me and said, “What’s wrong with you? Don’t you believe in science? More importantly…Do you not believe in me?” I stood there with my mouth on the floor. What did my possible setback have to do with science? AND why on earth would she think I didn’t believe in her? She is superwoman mistress of the universe in my eyes. Per usual I dropped in a puddle of tears. She hugged me and looked into my eyes & said, “You are doing everything right…you are eating on point & putting in the work in the gym. Trust your body…it’s science and it will let the weight go. Let me believe in you while you’re not strong enough to do it alone. When you are strong enough to believe in yourself again I’ll give it back to you.”

Amazing…simply amazing. That was the week I not only overcame a number on the scale, but I also lost 16 pounds.

Ok, now what does that have to do with my setback at Crossfit? I was brought back to that moment because I needed reminding that it’s all a process. Our bodies are not machines…when it comes to weight loss 2+2 doesn’t always equal 4. Sometimes it adds up to 1.5…sometimes it’s 16!!!! The point is progress WILL happen you just have to believe in yourself & trust in the science. That’s what I’m doing…I’m believing in myself & trusting that if I continue to train faithfully the next time deadlifts come around in a workout I’ll be lifting 185…no problem!

Lastly, (I know this has turned into a novel) Jillian also gave us this tip: don’t concentrate so much on the number each week…average your weight loss over the month. Especially us ladies…our bodies fluctuate with water etc throughout the month. If you are keeping on point with everything, you will be amazed at how consistent you are month to month.

How do you handle setbacks?? Are you a glass half full or half empty person?? Let me know in the comments…I’ll be checking back in to answer questions in the comments tomorrow morning. Let’s chat!!



Ps. If you are not strong enough to believe in yourself yet…I got your back. I’ll hand it back over to you when you’re ready!

BobHarper.Com Preview!!!

Hello Everybody!!!! Today, find out all about my one-on-one workout that’s going up live tomorrow on BobHarper.Com! This was so much fun and SO intense. I can’t wait for you to check it out.

Bob’s new program is so great. I encourage you all to check it out. It’s very affordable and, most of all, you get daily encouragement and instruction from Bob himself. As Hannah and I like to say: “Body by Bob.” 🙂 So go to his site and sign up so you can check out the segment tomorrow.

Until then, enjoy this preview!!


Empty the Tank!

This statement will not come as a surprise to anyone. I love CrossFit…and yes, I will fully admit Im slightly obsessed with it. Fear not this is not going to be a propaganda blog post about the glories of CrossFit…I’m saving that for one day soon. It just so happens that in addition to getting a lot stronger physically I’m learning so much mentally in these WODs (workout of the day).

Jim McDade of CrossFit212 rowing back in the day

Last week I had a major “lightbulb” moment in a workout. This particular workout was pretty simple in design, but a BEAST when trying to perform. Jim, who is the owner and head coach of the box I go to (CrossFit212) was an elite rower…do you hear the Jaws theme music yet? Anyway, we do quite a bit of rowing on the rowing machines in our WODs. This workout was a 5,000 meter row…not TOO bad right?? Well, the kicker was the women had to complete it in under 22 minutes. Now, if you’ve ever spent time on a rowing machine you know that is FAST rowing for a long period of time. Now you understand my slight panic. If you didn’t complete the distance in the time frame then the penalty was 1 double under (YouTube it) for every second you went over. Whew. I was going to be there a long time paying the penalty.

Jim immediately sensed my panic & sat with me to discuss what my strategy would be. You all know me enough by now to know that this immediately made my inner “Type A” jump for joy!! The plan was that I would row at 27 strokes a minute & keep my splits below 2:10…a very lofty expectation, but I love a challenge. Ok, so I had my plan & although I was still about to pee my pants I was off rowing. I’ll tell you the hardest part for me was to keep things consistent. Funny enough when I got tired I wanted to chuck my form & just go fast. Jim continued to coach me through stage by stage keeping me where I needed to be. It was right around 4,000 meters in that he stepped in front of my rowing machine and simply said, “Ok, Olivia…at 4,500 meters you are going to sprint & completely EMPTY THE TANK!”

WHAT????? Empty my tank??? No, no, no, no, & NO!!! Immediately, I went to that very “Olivia Place” in my mind…you know the one…the control area. Well, let me tell you she was not happy…What if I started “emptying the tank” & I ran out of gas too early? What if I couldn’t finish? What if I emptied my tank & it still wasn’t enough? Meanwhile, I’m rowing closer & closer to those last dreaded 500 meters. Before I could even really protest I was there…time to sprint!

It was in those last 500 meters that I completely “Emptied the Tank” for the first time in my life. It was the most amazing feeling when I crossed that finish line…AND, I crossed it at 21:27…no penalty…33 seconds UNDER time.

This really got me thinking…what was I saving my gas for all the time??  Really, if you think about it what good does a semi full tank do for you when the workout is over?   I learned what it really feels like to leave nothing on the table & just go for it!!  I’ll tell you what…I left that day feeling the best sense of emptiness EVER!! Sounds weird but it was awesome.

I know now that I want to “Empty my Tank” and give it ALL in every workout…no matter what it is!! I want to encourage you all to explore this idea.  What are you holding back on?? Or, does it come naturally for you to “Empty  the Tank?”. If so, I want tips!! Let’s chat in the comments…see you below.

xxoo Olivia