Easy Pumpkin Protein Shake

It is finally starting to feel a little like fall! The evenings are cooler and you can find pumpkin flavored everything everywhere. Some don’t like pumpkin either due to it being used so much this time of year or the texture just isn’t their style.

Whether you like pumpkin or not, there are many health benefits that this fall favorite can offer. An article on provides some insight to these facts. Here are some fast facts from their article that you might not know about a pumpkin:

  • The potassium contained within pumpkins can have a positive effect on blood pressure.
  • The antioxidants in pumpkin could help prevent degenerative damage to the eyes.
  • Avoid canned pumpkin pie mix, as it typically contains added sugars and syrups.
  • Uncut pumpkins should be stored in a cool, dark place for up to 2 months.
  • Pumpkin puree or canned pumpkin can be used as a replacement for butter or oil in baking recipes.

Read the full article here to find out more benefits of enjoying more pumpkin!

Although Arizona has some cooler temperatures in the fall, it isn’t particularly cold and sometimes a baked pumpkin treat just isn’t going to cut it. Here is a recipe to turn your protien smoothie into a “Fall in a glass” treat!

Found on the Love Grows Wild website.
Author: Liz Fourez
Recipe type: Breakfast
Serves: 1
  • 1 cup Silk unsweetened almond milk
  • ½ cup pumpkin puree (not pumpkin pie filling)
  • 1 teaspoon honey, agave nectar, or sweetener of choice
  • 1 scoop vanilla protein powder
  • ½ teaspoon pumpkin pie spice
  • 1 medium banana
  • 6 ice cubes
  1. Add all ingredients to a blender and process until well combined. Taste and adjust sweetener, if desired.

Notes: For a little extra pumpkin flavor, you can adjust the amount of puree you put into the shake and then use half a banana. For extra Fall flair, maple syrup or maple sugar can be used for the sweetner. This recipe can be adjusted to fit your needs and taste preference!





October 2018 Athlete of the Month – Jon Elmore

October 2018 Athlete of the Month – Jon Elmore

1. What brought you to CrossFit?
I was friends with one of the coaches at the time, Carlos Villalpando. For several years Carlos had said that if I was ever interested and wanted to try CrossFit to let him know. I thought about this off and on and resisted for quite some time. However, I decided to take a break from climbing to overcome some chronic injuries but still wanted to train and workout. I connected with Carlos who connected me to Mike. Mike took the time to meet with me and introduce me to the gym and how the gym and CrossFit worked. He worked with me on the intro class and introduced me and connected me with other coaches and members with no hesitation. Mike was super awesome to work with and so were all the coaches I have met and trained with and I haven’t stopped since.

2. What was your first impression?
My first impression was that CrossFit was much harder than I would have thought and much more total body than I was anticipating. For me this was great as I found it challenging, and this challenge created motivation for me to come in frequently and to learn and improve. I also immediately enjoyed the atmosphere and the members and coaches. This was because I wasn’t pressed to go above and beyond what I thought my limitations were and was also given tips and support on how to start and not overdo it while I was in my beginning stages.

3. How has that changed?
It has not changed for me. I still find it challenging but so rewarding every session. I have seen progress in many areas, but still see so much work, both of which keep me engaged and coming back.

4. What was your first “Bright Spot”?
I think my first “Bright Spot” was when I could first overhead squat a standard barbell. For some time I was battling a bit of a shoulder injury and also did not have the strength, flexibility, or technique to overhead squat with a 45 pound barbell. When I first accomplished this successfully I was really excited and realized I had made some progress. I credit this to the great coaches, the Olympic weight lifting classes, and practice.

5. What are you working on now?
Overall I think I am looking to focus on overall squatting and leg strength, but for me I really think I am working on everything still. I like every work out and try to focus on how to improve each time but also appreciate where I am. I enjoy coming to the gym, working out with the LT family, and being my best self every day. I want to keep with this process and see where it takes me in CrossFit over the next year.

6. What’s your favorite CFLT memory?
I participated in my first IM open in 2018. I think this has been one of my favorite memories. Although there were teams and a bit of fun and friendly competition, everyone was supporting each other and really sharing and enjoying all the hard work and workouts being put in each week. Everyone came together to better themselves and each other and supported each other and the gym. This was a great experience and further allowed me to meet more members and become a deeper part of the gym. I look forward to making more memories and continuing to enjoy what CrossFit has brought me. It has been a great addition to my activity level in my life and am so glad for the atmosphere, coaches, and members CFLT has given me.

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