#upandautumn challenge DAY TWO






Glute Bridge (x15)
Oblique crunches (x40; 20 per side)
Bench dips (x20)
Leg lifts (x40; 20 per side)
Incline push ups (x20)
Nemesis burpee (x15)

Find all the movements on YouTube!


and the full Nemesis Burpee HERE!



Goblin Mix


When snacking clean, there’s nothing better than nuts. Unsalted are the healthiest way to go, and they are a fabulous source of protein. However, absolutely zero seasoning is often boring and leaves me eating half my pantry afterward, so I wanted to make a clean, sassy & spicy coating. Totally goblin approved 😉



  • Chili olive oil
  • Hamburger seasoning
  • Flavor God Everything seasoning
  • Flavor God Honey BBQ seasoning
  • Sweet Sesame seasoning mix


  1. Gather choice of unsalted nuts {I used pecans, walnuts, and cashews}
  2. Preheat oven to 400
  3. Coat nuts in ingredients listed above. I didn’t measure the seasoning, but laid all the nuts on a cookie sheet and just coated them evenly.
  4. When all ingredients have been shaken atop nuts, use hands to mix together until each nut is evenly coated and flavors are mixed
  5. Place cookie sheet in oven and bake at 400 degrees F for about 20 minutes, or until nuts are golden brown and slightly toasted. Keep an eye on them to make sure they don’t burn. Mix halfway through, and use less time if your oven tends to burn.


Goblin Spaghetti Squash



  • 2 teaspoons Olive or coconut oil
  • 4 tablespoons minced or crushed garlic
  • 1 spaghetti squash
  • 1 jar of organic tomato sauce
  • 1/4 cup chopped onion
  • 1 pound organic extra lean ground turkey
  • 1 egg
  • 3-4 tablespoons parmesan herb panko
  • Flavor God Everything seasoning
  • 1/4 teaspoon paprika
  • Sprinkle of chili powder
  • 4 basil leaves, chopped


  1. Preheat oven or toaster oven to 400 degress F
  2. Cut spaghetti squash in half and scoop out seeds and “innards”. Keep seeds and place them to side
  3. Wash seeds and remove any extra squash stings from them. Lay flat on paper towels to dry them off
  4. Coat insides of squash with oil and garlic
  5. Place facedown on a cookie sheet lined with parchment paper
  6. Bake at 400 degrees F for 25 minutes, adding seeds to bake with them after 10 minutes
  7. While squash is baking, warm frying pan and coat with oil
  8. Mix turkey with 3 tablespoons garlic, basil, panko, & egg
  9. Roll into medium-sized balls and add to frying pan
  10. Cook covered for about 5 minutes, flipping balls every few minutes so they don’t burn. Cook about 15 minutes, or until turkey is cooked all the way through and safe to consume.
  11. When meatballs are almost done, warm up sauce in a small pan.
  12. Remove squash and scoop out insides with a fork {be sure to let cool – these babies will be HOT!}. Squash should come out in shreds, similar to angel hair pasta.
  13. Keep seeds to the side and sprinkle into pasta or keep them as a snack for tomorrow.
  14. Top with meatballs and sauce and enjoy! Add cheese if you’re not watching or cutting dairy.
  15. Enjoy!










1 Comments on “#upandautumn challenge DAY TWO”

  1. Pingback: Healthy Snack Ideas | Sea Shells & Sit Ups

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