Protein Bites

Easy No-Bake Protein Energy Bites

No-Bake Protein Energy Bites are packed with a great balance of complex carbohydrates, fiber, protein, and healthy omega 3 fatty acids. They are really easy to make, and a favorite among my friends!

Ingredients

• 1 cup oats (use gluten-free oats if needed)
• 1/2 cup chunky peanut butter (non-oil at the top kinds)
• 1/2 cup unsweetened coconut
• 1/2 cup mini chocolate chips
• 1/3 cup honey
• 1/4 cup chia seeds
• 2 tablespoons vanilla protein powder (use gluten-free if needed)
• ¼ teaspoon cinnamon

• Instructions

  Mix all the ingredients together in a bowl until it looks like a evenly distributed uniformed dough.
  
  
  Roll the dough balls into twenty-four 1-1/2 
  inch balls.
  
  
  Refrigerate the bites for 30 minutes.
  
  
  Store in an airtight container in the refrigerator for up to a week.
  
  
  
  
  
  
  
  
  
  
  
  

CrossFit Solstice Summer Throwdown

On June 22nd CrossFit Solstice hosted the 2013 Summer Solstice Throwdown. This was a fitness competition for members only. These were the first two events for the day:

EVENT #1
Performed with a 12min running clock:

1.A - 2min
1min AMRAP Pull-ups 
1min Rest
AMRAP means as many reps as possible. If you can't do a pull-up there are weighted bands that assist you.

1.B - 3min
400m Sprint
Rest

1.C - 7min
3RM Front Squat
RM means rep maximum, or the most amount of weight you can do. 

EVENT #2
8min AMRAP Ladder

3+3 Clean 135# (men)/95# (women)
5+5 Wall Ball 20# (men)/14# (women)

When I first started CrossFit I used YouTube nonstop. If you do not know what these are-look up a video.

These events were scored, and the top three men and women qualified for Event #3. All six men and women did amazing in the final event, and I was so proud of them. It was crazy to watch these six athletic individuals really struggle through the workout. However, they all stuck with it. My friends Talia and Pat were the winners of the day. 

The winners and top performers are only one small part of CrossFit though. One of the best parts of CrossFit is that even though you may not win, or even come in the top three, you can still leave feeling amazing. Here is how: It is all about setting and reaching INDIVIDUAL goals. I was jumping around just as excited as the first place finisher because I set a back squat personal record and did more pull-ups in a minute than I have ever done. 

A lot of people I talk to are intimated by CrossFit, but you don't have to be if you make it a competition with yourself; and do not waste negative energy making comparisons. For example, I was all smiles after Event #2 because a couple short months ago 95# was my maximum rep for a clean. Which means I could only do one! Five short months ago, I had no clue what a clean was and 95# sounded crazy to me. I could barely clean just the bar (so if you are thinking that-trust me you can do it)! I did not waste time thinking or worrying about my friend Holly who was flying past me. I was proud of her, remember the CrossFit Community! Also, the workouts on this day, just as everyday, were modified if needed so that everyone could complete them. Overall, it was an extremely exciting and motivating day! 

Strong is Beautiful!

 Top 3 Ladies!

Top 3 Men!

CrossFit Solstice Crew

Queen of the Hill

This weekend the Mullica Hill Women's Triathlon Club hosted their 3rd annual Queen of the Hill Sprint Triathlon at Lake Gillman in Monroeville, NJ. This female-only race featured a 1/4 mile swim in a beautiful private lake, followed by a scenic 10-mile bike ride through Mullica Hill, and then finished with a 5k run. This year the triathlon sold out in a week.

Saturday morning about 350 MHWTC members swam, biked, and ran their hearts out! My favorite part of the race was standing at the finish line and watching everyone come in. It was hard not to get chills watching that many women complete a goal they have set for themselves. There were lots of tears, doubts and butterflies at the start of the race. However, at the end of the race there were lots SMILES, hugs and laughs. I am so proud to be a part of this club that inspires and motivates women to do things they never thought would be possible, including me!

The morning before the race I checked out my times from last year on each individual event. My goals for the race were to improve my bike and run times. I had times and averages in mind based on my training. When it comes to setting fitness goals, I think it is so important that they are centered around improving personally. It is extremely motivating to achieve a personal record on a swim, bike or run that you thought was not possible a few months ago. This is what will keep you going! Try not to compare yourself to others, that is a waste of negative energy. With that said, most importantly..... I dropped 2:30 minutes off my time from last year! That is a decent amount of time in a sprint triathlon. Also, on this amazing day the stars were in alignment for me and my #1 fan was with me the entire way because I WON the race! I am the 2013 MHWTC Queen of the Hill. I finished one second ahead of the second place finisher Katie. When she sped past me on the bike I cheered her on, and when I passed her on the run she cheered me on. We sprinted the last 100 meters together, and on this particular day, I was able to have that one second advantage. We collapsed on the ground and hugged, and in the spirit of this club, I met a new friend! Because that's what it is all about encouraging and motivating each other to be the best we can be.

It is a day I will never forget!

Thank you to Michelle who works hard to carry out the best triathlon of the year! As always thanks to Colleen, Lydia and Maureen who devote so many hours to this club. Thanks to Ron and Jason Griscom, my super supportive semi-unoffocial CrossFit/Triathlon coaches, who helped me so much (check back soon for the huge role CrossFit played in achieving all these goals)! A final thank-you to all the volunteers who spent their Saturday morning helping out!

This is what one second looks like.

Big smiles!

Grils compete with each other, women empower one another.

MHWTC 2013