November 2024

Friendsgiving and a Fast Year

The year is coming to an end and it has flown by. We have been extremely busy and as we prepare for the holidays we know it will only get busier. The Holidays will never be the same without Mama Bev. We hope you take some time to reflect on your year and get to spend quality time with your loved ones, family and friends. Life is too short not to enjoy these special moments. We cannot express our gratitude enough for clients who have become friends and friends who have become family. Wishing you all a very blessed and grateful Thanksgiving this year! We plan on spending Thanksgiving with our family and some of our oldest friends to celebrate Friendsgiving! What does your family holiday look like?  This will be our 7th annual Friendsgiving Celebration.  We reserve about 5 foursomes that morning and then gather with our families for dinner and fun.  The coolest memories I have about this event is watching our kids grow and start to hang out and party with each other.  

Movember! 

One of my favorite challenges of the year! The 100-mile challenge in November. Whether you walk, jog, or run, the goal is to collect as many miles as you can to prepare yourself for the big New Year goals coming up and remind you that moving is important, especially around the holidays. Walking, jogging, or running does not take much equipment and can be done anywhere so it is the perfect challenge for those heading away for the holiday season or cutting back on spending at a gym membership since it is a completely free way to move your body! 

100 Mile Tracker Print Out

Who is going to take on the challenge for the month of December?! 

Workout of the Month 

AMRAP (As Many Rounds As Possible) - 

Set a timer for 10 minutes and perform as many rounds as you can continuously. Take breaks as needed, but let the clock keep running! Your goal is as many rounds as you can get. For a bonus challenge, repeat the workout in 2 weeks and see if you can increase by 1 round. 

-5 burpees

-10 mountain climbers 

-15 body weight squats 

No weights are necessary and can be done from anywhere! How many rounds can you get?! 

Recipe of the Month 

Nothing says fall like some warm pumpkin pie! Here is a gluten-free pumpkin pie recipe that everyone will love. Easy to make and a great touch to finish off your Thanksgiving meal. 

45 Calorie Pumpkin Pie

Ingredients - 

• 15 oz pure pumpkin puree 
• 1/3 to 1/2 cup brown monk fruit sugar 
• 1/2 tsp cinnamon 
• 1 tsp pumpkin pie spice 
• 1/4 tsp salt 
• 1 tsp vanilla extract 
• 2 large eggs 
• 1 cup plain unsweetened almond milk 

Instructions - 

• Preheat oven to 375 F 
• Spray 9-inch pie dish with nonstick spray 
• Mix all ingredients until fully incorporated 
• Pour into pie dish 
• Can line dish with crust if desired 
• Bake for 30-40 minutes 
• Cool for 1 hour after removing from oven 
• Chill in the fridge for at least 3 hours 

Macros - 

• 45 caloires 
• 2 g fat 
• 5 g carbs 
• 2 g protein 

Restaurant of the Month - Pho Oceanside 

The weather is getting cozy and there is nothing better than curling up with your favorite holiday movie and a warm bowl of soup. Pho Oceanside has a ton of options on the menu, quick service, and a great price for the quality and quantity of pho you get. I love the veggie option and can make it last at least 2-3 meals! They have delicious starters, my favorite is the fresh spring roll with peanut sauce. They have great service and will frequently have regulars they treat like family.  My dad always jokes and says, "What the Pho" pronounced FA.  

Next time you are looking for something warm, in the budget, and filling, hit up Pho Oceanside! 

Pho Oceanside

October 2024

 

In Honor of Mama Beverly 

We all have our own ways we handle grief.  On October 22, 2024, our family lost the remaining matriarch in our Family.  Beverly Fruechting entered the gates of heaven and I know our Lord welcomed her with open arms.  Arms that hugged her big personality, a Father that told her, "Well Done Good and Faithful Servant", a home that would never abandoned her, and a place where worldly possessions do not matter.  My mother in law was the first and only one on Jenifer's  side of the family that I felt I had to win over.  She called a spade a spade and told you how she felt.  My first lesson from Mama was setting boundaries.  I surely followed her lessons to a tee.  She filled her life serving kids first and foremost as a life long educator.  She devoted herself to her true and one love, Pop Pop Randy and adored and served her two daughters, Natalie and Jenifer.  This passing hurts a bit more because it was sudden and unexpected.  I will miss her because she always had a surprise for someone.  I will miss her because she was always thinking of how she could help in her own quirky way, I will miss her because of the lessons she taught me about being genuine, I will miss her because she made situations uncomfortable at times, but she was truthful.  I will miss her because she is my better half's mom and I don't want Jenifer to hurt.  Everyone that met Beverly knew she had a big personality and had a love for attention, but she was truthful.  She endured so much in her life and has raised two daughters that adore their children.  In the end, her last minutes on earth was an act of kindness and that is what mattered most to me.  She was genuinely kind and that's what matters.  Until we meet again Bev.  Together in heaven we will have all understanding of the past.  Peace and Love always Mama Beverly.  

Spooky Season Recipe

Pumpkin Pie Smoothie: 

- 1/4 cup canned puree pumpkin 

- 1 scoop vanilla protein powder 

- 1 frozen banana

- 1 cup almond milk

- 1 tsp cinnamon 

- 1 tsp pumpkin spice 

- 1 tsp almond butter 

Blend and enjoy! 

Pumpkin Loaf Bread 

Ingredients: 

• 2 eggs
• 1/3 cup coconut oil
• 1/2 cup maple syrup
• 1 cup pumpkin puree
• 1 tsp vanilla
• 1 1/2 cups white whole wheat flour
• 1 tsp baking soda
• 1/2 tsp baking powder
• 1/4 tsp salt
• 1 tbsp pumpkin pie spice
• 1 cup chocolate chips/chopped pecans

Instructions: 

• Preheat oven to 350F and line bread loaf pan (I used 8×4) with non-stick spray and parchment paper.
• In a large bowl, whisk together eggs, oil, and maple syrup.
• Add in pumpkin puree and vanilla. Set aside.
• In a smaller bowl, mix together flour, baking soda, baking powder, salt, and pumpkin pie spice.
• Add dry ingredients to wet ingredients and stir until combined.
• Stir in any mix-ins that are desired, saving a few to sprinkle on top before baking.
• Pour into greased baking dish and place in oven.
• Bake for 45-50 minutes. 

Fall Back Into Fitness 

With the holidays coming up around the corner, time will get busy. There will always be a holiday party or many excuses. Now is the perfect time to start instilling your habits so you don't have to think about it. Figure out your top 5 non-negotiables and work towards making them a daily practice. By the time the new year is here, you will have already developed goals and plans for the new year! 

Examples of non-negotiables: 

1. 30 minutes of movement 

2. 1 gallon of water 

3. Hit a protein goal 

4. Limit to 30 minutes daily of screen time 

5. 5 daily servings of fruit and vegetables 

6. 10k steps daily 

My three for the new year include a gallon of water, 10k steps daily, and limiting my screen time scrolling to only 30 minutes a day. What are your non-negotiables heading into the holiday season to prepare you for your new year's goals? 

Preparing for the Holidays 

Tracking your BOO'ze as we approach the holidays! Get educated and a hold of how you can still reach your fitness goals even during the holiday season and enjoy the things you love. Here are some spooky secrets to help you out! 

Restaurant Review - Brewery Edition 

Weir Beer 

Weir Beer - Instagram

Weir Beer - Website

Weir Beer is located in Vista, CA. Owned by husband and wife, this is such a cute and fun 90s vibe brewery. The location is easy to get to from Carlsbad, Oceanside, San Marcos, or Vista. The grand opening is November 1st at 2pm until close! I had the opportunity to visit and chat with the owners. All of their beers and seltzers are named after memories that hold meaning for both of them. The space is great and you can even rent it out for your own events! Check them out and write a Google Review! Gotta try their 10% seltzers if you go! 

September 2024

 

57 Years and Still Seeking Wisdom

This summer has been full of surprises and adventure. We are happy to announce that Lexie has officially moved home from New York! After a six-day road trip, we are so excited to have her back on the West Coast. Summer flew by and we only have 4 months until the new year, we hope you and your family enjoyed your summer and are preparing to finish the year strong. 

Happy Birthday, Dad!

We celebrated our Dad, the agency owner’s birthday this month! Everyone wish him a happy belated birthday!  We have also been working on an agency acquisition for the past 90 days.  Dad attended career school with our dear friend, Dean Pocoroba.  They were both restaurant managers, they both have families and they both owned agencies.  Dean passed several years ago and his dear wife, Claudia, took over the business.  Because of the ever changing insurance environment in California, owning an agency is difficult.  A mutually beneficial agreement was made and we are happy to announce that our purchase of the Claudia Pocoroba Insurance Agency will be final October 1st, 2024.  This will be the 4th agency dad has acquired with his career at Farmers Insurance. We will continue to grow, retain and be the best insurance and financial services agency we can be.  Thank you to all that assisted with the transaction.  Our Market Leader, Shawn Kitts, our District Manager, Scott Rittichier, our Agency Business Consultant, Arianna Castellanos, and most importantly, Claudia, for trusting our agency to take care of her family and clients for many years to come.    

 

Having peace and closure with purchase of the Pocoroba Agency was the greatest birthday present I could of asked for.  Another close second was my hole in one at El Camino Country Club, hole 7.  Any of you have an ace ??

 

Restaurant of the Month - Eris Oceanside, CA

You do not need to be a vegan to eat hear, but if you are they are a 100% vegan restaurant. This hidden gem has some of the best food I have ever tasted and the portion sizes are huge! They have a menu with so many different options, that everyone will find something they like.

 

Eris - Oceanside

 

Workout of the Month:

Complete these 3 AMRAPS. The first AMRAP is 5 minutes long, the second is 6 minutes long, and the final one is 7 minutes long. Set your timer and complete the two exercises back to back for as many rounds as you can within the allotted time. Rest for 2 minutes between each AMRAP. Enjoy the nice sweat!

 

A. AMRAP 5 minutes

-5 burpees

-5 squat jumps

 

B. AMRAP 6 minutes

-6 thrusters

-6 plyo-pushups

 

C. AMRAP 7 minutes

-7 reverse db lunges (each leg)

-7 weighted sit-ups

 

 

 

Recipe of the Month: Fall Edition

Are you a fan of all things pumpkin this holiday season but want to cut back on some empty calories? Here are some healthier recipes to satisfy your pumpkin spice craving, but still stay on track with your health and fitness goals:

 

Ingredients: 

• 1 scoop vanilla protein powder used: Naked Whey
• 2/3 cup unsweetened almond milk sub: cashew, oat, skim milk
• 1/4 cup pumpkin purée
• 1/4 cup plain nonfat Greek yogurt
• 1 tsp maple extract
• 1 tbsp maple syrup
• 1/2 tsp cinnamon
• 1/2 tsp pumpkin pie spice or apple pie spice
• 3-5 ice cubes 3-5 cubes
• 1 pinch kosher salt
• optional: cinnamon sugar or your favorite topping

Instructions

1.  Combine all ingredients in blender.

2.  Optional: top with cinnamon sugar or your favorite fun topping.

 

 

Ingredients

• 3/4 cup oat flour
• 1/2 cup coconut flour
• 1/2 cup protein powder
• 1/2 cup pumpkin puree
• 1 teaspoon pumpkin pie spice or cinnamon
• 2/3 cup almond butter or any nut/seed butter
• 1/2 cup maple syrup

Instructions 

1.   In a large mixing bowl, whisk together the oat flour, coconut flour, and protein powder. Add the remaining ingredients and mix until combined.

2.   Line a large plate with parchment paper. Using your hands, form 18 small balls and place them on the plate.

3.  Refrigerate the pumpkin protein balls for at least 30 minutes to firm up.

  

Ingredients

• 2 eggs
• 1/3 cup coconut oil
• 1/2 cup maple syrup
• 1 cup pumpkin puree
• 1 tsp vanilla
• 1 1/2 cups white whole wheat flour
• 1 tsp baking soda
• 1/2 tsp baking powder
• 1/4 tsp salt
• 1 tbsp pumpkin pie spice
• 1 cup chocolate chips/chopped pecans

Instructions

1. Preheat oven to 350F and line bread loaf pan (I used 8×4) with non-stick spray and parchment paper.
2. In a large bowl, whisk together eggs, oil, and maple syrup.
3. Add in pumpkin puree and vanilla. Set aside.
4. In a smaller bowl, mix together flour, baking soda, baking powder, salt, and pumpkin pie spice.
5. Add dry ingredients to wet ingredients and stir until combined.
6. Stir in any mix-ins that are desired, saving a few to sprinkle on top before baking.
7. Pour into greased baking dish and place in oven.
8. Bake for 45-50 minutes or until toothpick inserted in middle comes out clean.