Homemade Healthy Granola

Hey Everyone! 

This homemade granola recipe speaks for itself. It is not only an extremely healthy treat, its also simple to make! Hope you enjoy this recipe and share it with the ones you love this holiday! 

Mama Cody's Healthy Homemade Granola Recipe 

• WET INGREDIENTS: 
• 1/4 cup oil (Olive Oil, Coconut oil, or Canola oil)
• 3/4 cup honey or Agave 
• 3.5 tsp vanilla

• DRY INGREDIENTS: 
• 8 cups Whole Oats 
• 2 tsp Cinnamon 
• 1/2 tsp salt 
• 1/2 cup sesame seeds or flax seeds
• 1/2 cup wheat germ 

• OPTIONAL: 
• Apricots, Rasins, Coconut flakes, Banana chips 

• DIRECTIONS:

1.  Preheat the oven to 350 degrees 
2. In a saucepan, heat the wet ingredients and stir over a low heat until fully combined 
3. Combine dry ingredients in a bowl 
4. Pour wet mixture over the dry mixture, making sure to coat it evenly
5. Pour the mixture over two baking sheets. 
6. Place both trays in oven and set the timer for 10 minutes. 
7. Once the 10 minutes is up, stir both mixtures and switch the bottom pan with the top. 
8. Place in oven for the last 10 minutes. 
9. Remove trays and let them cool. 
10. Once granola is fully cooled off, add your favorite fixes. I suggest slices of apricot and raisins, however my mom has added banana chips, chocolate chips, and even baked coconut slices. 

Check out the finished product!! 

This granola is a great morning treat and goes amazing with yogurt or even just some simple milk! 

We love hearing from you all so be sure to send us your granola creations, by adding #nateandkatefitness to your pictures on instagram!  

And enjoy the christmas season, Nate and Kate fitness style!!!

Till next time.....
-Kate 

Beginner Full Upper Body Workout

Hey everyone!

I have been getting a lot of comments recently for a basic full upper body workout.
This is for anyone who is looking for a simple workout that will focus strictly on the upper body.
Give it a try and let us know what you think!

• This entire workout should take approx. 1 hour. 
• Complete 3 sets per exercise before moving onto the next exercise 
• Stick with 10-12 reps per set. 
• If your not sure what is an approperiate weight, the key is the last 2 reps of the set should be challenging. For example: If we are doing lat pull downs with 70 lbs and we are aiming for 12 reps, if at 10 reps it is easy, then by all means increase the weight for the next set.
• Take 1 min break between sets, and 2 min break between exercises 
• Ps DB stands for dumb bell 

Warm up: 

• 10 min stairclimber (moderate speed) 

Back 

• Wide grip lat pull downs 
• DB rows 

Chest 

• DB Incline Bench 
• Machine flys 

Shoulders

• Machine Military Press
• DB Side Laterals 

Biceps 

• Straight bar curls 
• Seated DB Hammer curls (alternating sides) 

Triceps 

• Bench Dips 
• Cable Straight bar tricep extensions

Cool down: 

• 5 min walk on low incline treadmill 
• Foam roll 

Click on this if you want a clear demonstration of the exercises


Or let me know if you would like to see a full video of me demonstrating this workout!

Till Next time....

-Kate

This weeks motivation

How to Stay Healthy over the Holiday Season: 4 Easy Tips

Hey Everyone,


Did you know the average American will gain 1-2 lbs from Thanksgiving to Christmas. This may not sound like a big deal but 1-2 lbs per year can add up!!

In light of the holiday season, I wanted to post about 
4 Simple tips to stay healthy over the holiday season.


1. Moderation

• Holiday's are a special time for families to get together and spend quality time. By all means enjoy the time you spend and indulge on some of Grandma's mashed potatoes. However, keep in mind that moderation is key! 
• If you plan on having a large thanksgiving meal, try to avoid a large Thanksgiving breakfast of pancakes, muffins, cakes.. etc. Eat your normal smaller portioned breakfast and lunch, that way you wont hurt your diet completely and are less likely to overdo it. 

2. Portion Control

• Try to eat off a smaller plate and make it colorful! 
• Have fun on thanksgiving by loading up on the greens and veggie sides. (like side salads, green beans, roasted cauliflower) 
• Before you jump in for seconds, wait 10 minutes, drink some water, and enjoy spending time with loved ones. Sometimes that's really all it takes. 
• Your already eating a stuffed turkey, so why feel like one??

3. Bring your own healthy alternatives

• If your spending thanksgiving with Grandma and dreading her butter loaded mashed potatoes, offer to bring a healthy side! 
• Here are some awesome healthy sides that you will feel great about eating. 
•  Click this link to see 44 Healthy sides recipes  

4. Get active!

• So much of the holidays is sharing food with family, why not start a new tradition and get active with your loved ones! 
• Stop watching the football game and go play your own! 
• Have a 3-legged race! 
• Play some wii fit games.
• Or just go for a walk in this beautiful fall weather. 

I hope these 4 simple tips help you stay healthy and happy on during this holiday season.

Till next time.....
-Kate

KATE TALK SERIES: The Powerful benefits of working out

Hey Everyone,

I wanted to introduce a new series called Kate talks. This will be the first of many discussions where I will be discussing your questions as well as inspirational bits and gym motivation.

Today's Kate talk is the power of working out. 

It all started this week, when I noticed the wear and tear I was putting on my only pair of sneakers.

At first I was upset and found myself looking around at girls who were wearing lululemon or the newest nike sneakers. But I quickly realized that those material clothing items really don't mean anything. I'm not denying that these material items can't provide short term motivation, but for me they dont keep me going in the long run.

At the end of the day the clothing on my back is not pushing me through the last rep or the last minute of sprints.

Picture after a late night workout

It is my body that reflects the hard work that I have put in. No money can buy it, you cant just "inherit" it, or borrow it. You have to hold onto it with constant work. I find that my body is a reflection of the promises I make to myself. It signifies my discipline and self-respect. More importantly, it demonstrates patience, work ethic, and a pure passion.

When you find yourself getting caught in life's static, I find that weight lifting can be the best tool to keep you grounded. I hope it will bring you all of these powerful skills like it has given me.

Until next time....
-Kate

PS Check out our website and contact us for what you would like to see for the next blog post, we love hearing from you all!!
Nate and Kate Fitness official website!

Fall Inspired Pumpkin Protein Shake

Hey Everyone,
In honor of the Pumpkin festivities of fall,
We wanted to share with you all this amazing Pumpkin Protein shake recipe.
It is great for a post workout shake or even a fall morning pick me up!
Hope you enjoy it!

Ingredients

• 5 ice cubes 
• 1 scoop preferred protein powder (I used Vanilla by EAS) 
• 1 cup almond milk 
• 1/2 cup pumpkin puree 
• 1/2 banana 
• 1-2 tbs raw honey 
• 1 tsp cinnamon 
• 1 tsp pumpkin spice 
• Optional: almonds or walnuts

Add ingredients in blender. Place blender on high speed until smooth.
Enjoy it outside overlooking the beautiful changing fall leaves....

Until next time
-Nate and Kate

Learn How to Achieve Happiness

Hi everyone,

With the start of a brand new school year, I wanted to stress how important it is to not only take care of our physical health but also our mental health.

Many of us associate health in the physical form, but there are many other forms of health: mental and emotional health being one of them.

I read an incredible book this past year with a group of my friends that I wanted to share with all of you.

1. The How of Happiness written by Sonja Lyubomirsky

This book taught me the basics of how to be actually happy. Everyone is born with 40% of their happiness level is from their parents. However the 60% you have complete control over!

Let me give you a little intro to the book:
It starts off with a happiness quiz that will help you determine what are your strengths and weaknesses  based on 12 different characteristics of "happiness".
From there each chapter focuses on one trait at a time. The Twelve traits of happiness are:

• Expressing Gratitude
• Cultivating Optimism 
• Avoid Overthinking and Social Comparison 
• Practice Acts of Kindness 
• Nurturing Social Relationships 
• Developing Strategies for Coping 
• Learning to Forgive 
• Increasing Flow Experiences  
• Savoring Life's Joys 
• Practicing Religion and Spirituality 
• Taking Care of Your Body (Mediation) 
• Taking Care of Your Body (Physical Activity) 
• Taking Care of Your Body (Acting like a Happy Person) 

Perhaps the greatest thing I got from reading this book was a simple idea: YOU can create your OWN happiness! It does not have to be a search for that new dress, or maybe even a new pet.

You have the ability to create your own happiness whenever YOU choose.
This concept is so simple, however, for a long time I felt that I was continuinally searching for that "something".

This book was a wakeup call for me, and allowed me to look into myself and realize that I can choose to be happy whenever I want!


2. This book impacted me so greatly because I read it with an amazing group of best friends. 

(THIS IS ALL OF US)

Each week we read a chapter at the start of the week and make sure our mission was to address the goals within that chapter. We would meet at the end of the week and discuss our experiences and what we had learned.

This was a great experience for us all to really try to improve our lives in a supportive group setting. 

If you are interested in reading The How of Happiness. I highly suggest you pick it up with a group of friends who you trust.  I encourage you to take the first step on an powerful journey towards achieving your own happiness. 

Till next week, 

-Kate 

3 Simple Tips to Enjoy Summer BBQs the Healthy way!

Hi Everyone,
In light of the summer bbqs, parties, and other festivities, we wanted to shed some light on how to enjoy time friends and family while staying healthy!
Lets face it, the summer is a great time to enjoy some sun and great food with the people you love.
However, its easy to let the festivities get a hold of your healthy diet.
Were going to share with you some simple healthy tips that will allow you to control your diet, without feeling deprived from some summer fun:

1. Eat with your EYES: 
• Luckily the summer is full of fresh fruit and veggies. Fill your plate with all different colors and variety! Stray away from anything that is golden brown (typically: chicken nuggets, french fries...) We truly do eat with our eyes, so have fun and make your plate a beautiful masterpiece!

• Some great veggie options are: cucumbers, tomatoes, basil, avocados, peppers, carrots, chickpeas, eggplant, fennel, garlic, green onions, herbs, lemon grass, beets, peas, potatoes, radishes, spinach 
• Some great fruit options are: melon, pineapple, watermelon, blueberries, raspberries, peaches, grapes, limes, lemons, cherries, figs, strawberries 
2. Bring your own healthy options 
• Before you attend the party, ask the hostess if there is anything you can bring. If they are not specific then bring your own healthy options! That way you are sharing your healthy foods with the other guests as well. 

• Appetizer idea: Fresh tomato slices with low fat mozzarella, basil and balsamic vinegar on top 
• Dinner idea: Kabobs: Load them with shrimp, chicken, or steak, peppers, mushrooms, and onions, or any other vegetable your love
• Desert idea: Water melon (is a simple and who doesn't love it?!)
• VISIT THIS SITE FOR MORE HEALTHY SUMMER RECIPES
3. Change your CAN'TS into I DON'T WANT 

• This is my best tip that has truly helped me resist temptation at parties or bbqs. If someone offers you for example a piece of cake, instead of saying,"Oh no thank you I CAN'T eat that, I'm on a diet" try saying I DON'T WANT. 
• By saying "No thank you, I don't want _________", you are taking ownership for your OWN decisions. There is not some "external force" or "diet police" who are forcing you to eat that piece of cake. You, yourself, are making that decision. 
• I promise you this small adjustment in your lifestyle will empower you to take responsibility for your own actions, and you will walk away feeling great. 

Till Next Week....

-Kate