Hopefully you all had a wonderful time last week following along with the Up and Autumn Challenge! Friday everything was posted to my Instagram page, @seashellsandsitups, but here’s a round up of the day in case you missed it! Thanks so much to everyone who participated and followed along last week!

UP AND AUTUMN, LAST DAY! DAY FIVE

FRIDAY, OCTOBER 23rd

FRANKENSTEIN WOD

Feet jack squats (x30)
Round-the-world (x15)
Air bicycles (x40)
Nemesis burpee (x10)
Knee ups with dumbbells (x24; 12 per side)
Elbow to knee plank (x40; 20 per side)
Nemesis burpee (x10)
Scissor kicks (x50; 25 per side)
Toe touches (x20)
Elevated arm raise (x20; 10 per side)
Inchworm plank jack (x10)
Nemesis burpee (x10)

FRANKENSTEIN RECIPES OF THE DAY

Frankenstein Fruit Cups

• What you need: a clear plastic cup, green grapes, red grapes or raisins, a Sharpie
• Directions: draw a Frankeinstein face on your plastic cup. Add green grapes almost to the top of cup. For top layer, the “hair”, add red grapes or raisins until all green grapes are covered. Serve and enjoy!

Frankenstein’s Green with Envy Mint Chocolate Chip Shake

• Ingredients:
  1. 1 cup fresh, organic spinach
  2. 3-4 drops mint or peppermint extract
  3. 1/4 cup soaked (overnight) cashews
  4. 1/2-1 cup organic coconut milk
  5. 1/4 cup original Sealand Birk (use more coconut milk if you don’t have Birk on hand)
  6. 1 frozen banana
  7. 1-2 tablespoons raw cacao nibs or Enjoy Life dark chocolate chips
  8. 1 tablespoon unsweetened cacao powder
  9. OPTIONAL dairy add-in: 1/4 cup plain Greek yogurt or plain, vanilla, or mint chocolate Elli Quark
  10. OPTIONAL protein powder boosts: 1 scoop chocolate protein powder (Shakeology, Perfect Fit, Vega, etc.)

• Directions: Add all ingredients in a blender, blend, serve and enjoy!
• ***Tip: turn into a milkshake!!! After blending all ingredients, let sit in the freezer for about 1 hour for a frosty mint shake! You can also pour “batter” into ice cubes until all the way frozen, then add more coconut milk and re-blend, or add all blended ingredients into an ice-cream maker.

Frankenstein Toast

• Ingredients:
  1. 1 piece of whole grain, Ezekiel, or gluten free bread, toasted
  2. 1/2 an avocado
  3. 2 black olive slices
  4. 1 1/2 tablespoons black chia seeds
  5. 1 pretzel stick or toothpick
  6. 2 cubes of any white cheese
  7. 1 strawberry, sliced or 7 blueberries

• Directions: Toast bread. Spread avocado on top. Use chia seeds for the “hair,” and mimic pictures with other ingredients listed. If you don’t have time to make your toast a frankenstein, add a fried egg atop avocado, sprinkle with chia and hemp seeds, and top with red pepper flakes for a hearty snack that’s protein and nutrient packed!

Additional green smoothie from witch-themed day:

DAILY CHECK-IN HASHTAGS:

#upandautumn 

#upandautumnchallenge 

#frankensteinWOD

#upandautumnWOD 

#seashellsandsitups 

#pat90x 

#fivedaywellnesschallenge