A special thanks to all my fans for their support, and to Melissa Francis with Muscle Bling for making my Figure suit for NPC Nationals! You actually purchase that very suit I wore, or your own personalized one, through MuscleBling.com

There are endless possibilities when it comes to different recipes with pumpkin, and it’s a win-win because it’s delicious AND so healthy for you!  Now, being the Fall season, is the best time to take advantage of this tasty gourd-like food.

I already raved about the benefits of pumpkin in my Fat-Free Pumpkin Bread Recipe.  In this week’s episode of Made Fit TV, I show you another recipe that is more sweet… Pumpkin Dip!  Don’t worry, it’s still healthy and fat-free.  Check out the video on the easy steps to make it and print off the information below.

Fat-Free Pumpkin Dip

Ingredients: 2 cups (16oz) canned pumpkin, 2 cups (16oz) fat-free cool whip, 1/4 cup confectioners sugar (optional), 1 teaspoon pumpkin spice

1.) In a bowl, fold in the cool whip with the pumpkin and mix well until blended

2.) Add the sugar or any sweetener substitute of your choice and the pumpkin spice, mixing well until blended

3.) Serve in small cups with Vanilla Wafers or by itself, enjoy!

Nutrition Facts:

Servings: 16

Serving Size: 1/2 cup

(without wafers) 80 calories, 0g fat, 16.5g carbohydrates, 1g fiber, 9g sugar, .5g protein

If you’re like me, training abdominals is definitely a CHORE!  I like to hit them as much as I can in my total body workouts by keeping my core activated, tight, and contracted.  But, every once in a while, I feel the need to crank out some good isolation movements to make them really burn!

In this week’s Made Fit TV episode, you asked and I am delivering… an Awesome Ab Workout you can do at home with equipment that you have just lying around.  You’ll be amazed at the stuff you can use to give yourself a killer workout without spending a dime - or leaving the comfort of your own home.

Check out the movements below and print them off to follow along!

Double Dumbbell Crunch

• Lie on the floor and put a light weight (or water bottle) in between your feet
• With your hands behind your head and your legs bent at 90 degrees, raise your upper torso off the ground toward the ceiling and bring your knees toward your chest at the same time

Reverse Pike

• Lie on your back with your head in front of a heavy couch or bed
• Place your hands under the couch or bed and, with your legs straight, raise them toward the ceiling while contracting the pelvis up
• Slowly lower your legs, keeping them straight, and stop at the point before your lower back comes off the ground

Sliding Pike

• Hold your body in a push up position on your hands and toes
• Place a plastic disc under your toes (you can use a tupperware cover, furniture moving disc, or anything that you find in your house)
• While holding your body up on your hands, keeping your legs straight and maintaining position on your toes, contract your abdomen to pull your butt into the air, sliding the disc closer to your body
• Slowly lower your butt back down to bring your back straight into the starting position

It’s never too late to stop, reevaluate, and reestablish your goals with anything in life.  But, let’s face it, that can be an extremely overwhelming and daunting task!  Well, I wanted to get the ball rolling for you with my five-part series on “How to Find the Right Goals for YOU!”

My goal is to get you to move past the negativity and focus on what works right for you - and only you.  In this week’s Made Fit TV episode, I provide you with the final step. I talk about how to hold yourself accountable to yourself and your goals with positivity and purpose.