Yummy waist-friendly muffin recipe

Recently I (Lexie) have been swapping out traditional recipes with lower calorie, lower fat, higher fiber foods to promote weight loss. I'm getting married in four months and brides always want to look good in the dress. While browsing recipes on the web the other day I discovered a recipe for muffins that turned out very well and were less in calories and fat. I was looking for a good snack that kept me fuller longer and traditionally muffins have me scouring the fridge looking for more within minutes. This recipe satisfied me longer and was very tasty:

I box of cake mix (spice or carrot work well for this but I had a yellow cake mix in the pantry already)

1 15oz can of pumpkin (not pumpkin pie mix)

There are a lot of add-ins for this. I used about a tsp of vanilla extract, nutmeg, and a little cinnamon to jazz it up a little. You could add pumpkin pie spice, nuts or use another type of pureed vegetable or fruit. Experiment and find out what you like the best. Let us know what you like and what others can try!

This recipe makes 24 regular size muffins. Below are the nutrition facts for each muffin:

2 points if you are on Weight Watchers

Calories: 97

Total Fat: 2.9 g

Sat fat: 0.7 g

Cholesterol: 0.0 g

Sodium: 140.4 g

Potassium: 133 g

Total carb: 17g

Sugars: 10g

Protein: 1.1g

Here Comes the Sun

Finally! I love being able to talk about all the wonderful things I've been doing outside. There is so much to do in my yard it's not even funny and despite the later sunsets, there are not nearly enough hours in the day. But I don't even mind because it's been so gorgeous! I've tilled, I've dug, I've weeded, I've mowed, I've chased my kids around, I've walked, I've planted, I've... uh... thought about riding my bike. I've enjoyed the fact that my back wasn't killing me after hours of yard work thanks to Fly High.

I've also noticed that classes are empty because everyone is outside doing those things too. If you're someone that is shy about trying new things in front of a crowd, now is the time to come sample. If you're the kind of person, who, like me, starts out walking at a brisk pace but ends up strolling along looking at the scenery, you better get back to class to have an instructor keep you accountable. Yard work is much more exercise than sitting on the couch, but is your heart working as hard as it does in spinning? Don't let yourself get too deconditioned, it's so hard to get it back. Personally, I'm not a self motivator. To do my best, I need an instructor or classmates pushing me along. I need Fly High and PWA, even in nice weather. Come see us if you're like me. We'll get you ready to get those outside tasks accomplished with ease!

Sticking with the Routine

Usually my work schedule requires that I (Jen) teach yoga several times a week. I say "requires" like this is a rough gig. Believe me, it's not. A few weeks ago the stars lined up in such a way that I ended up only instructing on Tuesday evening. I was busy and distracted but by the end of the week I noticed that I was so stiff and sore. Finally I took pity on myself and just did a 20 minute video at home. Oh man, what a difference that tiny bit made! By halfway through the following week I felt nearly back to normal. Am I an addict? If so, good for me! I have noticed before when I've missed step class how much more difficult it is to keep up the following session. I'm here to tell you that the same can be said for yoga or any other type of activity. You've got to stay consistant and make it a priority, even if it means squeezing in just a little bit during our more hectic times. It seems like a hassel to get out the door when there is so much to do at home, but we must must must make it a priority to stick to our routine. Our bodies will let us know if we don't and it's not worth it!

Be Kind to Your Fellow Participant

Most of us have heard the story of the man that not too long ago shot his spinning classmate over a specific spinner bike. The media ate it up as proof of our society going crazy and it was everywhere for a few days. Clearly this was an example of someone who takes his workout very seriously.

But this man isn't the only one. Any kind of exercise can be a very personal experience. All of us have a list of things we need to accomplish in our day and all of us can think of several other equally important ways we could also be spending our time. We choose to come to the PWA or Fly High because we have made activity a priority in our busy lives. How frustrating it can become when our favorite treadmill isn't immediately available or our usual spot in the studio has been taken. It's aggravating to grab a yoga mat only to discover that several have been rolled together or we use the weight machines after a sweaty individual that has neglected to wipe things down.

Remember the golden rule Mom taught you? "Do unto others as you would have done unto you." Your mom was only telling you ways to make friends and keep them. So here are some tips so you don't become "that guy (or girl)" at the gym.

• We all occasionally run late. Unfortunately yoga is very quiet and still, especially so at the beginning and end of class. Wait to join class until after everyone has started moving. In other classes, just set up in such a way that doesn't impede fellow classmates. On the flip side, sometimes we have to leave early. Let the teacher know ahead of time, we are usually willing and able to pick up for you. In yoga, it can be very distracting for someone to move around during final relaxation. Even just the smallest rustle can be a problem for other participants so you can imagine what someone getting up and walking around would do for the class. If you're someone that doesn't enjoy final relaxation or for some reason has to step out early, do so before it even begins, not the middle.
• Clean up after yourself and make sure to wipe down the equipment (weights, mats, balls, handles, etc...) after each use. Obviously we expect to encounter some amount of sweat at the gym and should be washing our hands after class, but still, wipe it down for us. As mentioned earlier, roll yoga mats individually. Put weights away where you found them.
• Sound check! We love the conversations we have in our classes and around the fitness center. It makes time fly and gets people in the door ready for a great class but make sure it stays appropriate in terms of topic and language. (Some of you guys know some very creative curses and terrible jokes!) In yoga, conversation usually isn't done. For those classes, comments can be fairly distracting (although teachers still welcome quietly worded questions) and cell phones are a big no-no.
• At the PWA, tv channels can be a debate. We start the day with the televisions on specific channels but we are more than happy to change them for anyone. As long as no one is watching that tv, that is. It's best to ask one of the staff to do it for you so that we are the bad guys, not you. This applies to the fans and blinds as well. Just because the fan makes you freeze and you enjoy the view of the parking lot doesn't mean that the poor person next to you isn't burning up and blinded by the sun. Just let us know what you need and we'll take care of it for you in a way that will make everyone happy.
• Our final courtesy we can extend to each other has to do with personal grooming. Who showers before they exercise? It just seems silly, but believe it or not, when you're breathing hard from exercise those strong odors can really become obvious.

Our members are great and we love the variety of people we see everyday. We seem to have developed our own sense of community and have noticed some genuine friendships that are fostered in our facilities. We want all of you to have a fabulous experience each time you enter our doors. You can help us meet that goal by following the golden rule!