Think Pumpkin bread without all the fat, calories, and carbohydrates!  Who doesn't love a warm muffin right out of the oven?  What we don't love is the muffin top it can cause!  These muffins are about as guilt free as you can get.  I promise that you will love them!

1/2 C. canned pure pumpkin (not pie filling)
3 scoops vanilla protein powder
1/4 C. coconut flour
2/3 C. egg whites or egg white substitute
1 tsp. baking powder
1 tsp. cinnamon
1/4 C. walnuts (optional)*

Preheat oven to 375 degrees.  Line muffin pan with liners, or spray with a non-stick spray.  Fill each tin/cup 3/4 full.  Bake 10-15 minutes until a toothpick inserted in the center comes out clean.
1 muffin = 115 cals/ 13g protein/ 9g carbs/ 3g fat.
*nutrition information does not include walnuts.

EQUIPMENT NEEDED:
Bench or chair, medicine ball, fitness ball.

BEGINNER:  Place palms on the edge of a bench or chair, keeping your arms straight, your back straight, and your knees bent.  Bend at the elbows, keeping elbows pointing straight back and close to your sides and lower your body straight down until upper arms are parallel to the floor.  Keep elbows pointing straight back and close to your sides. Return to starting position.

INTERMEDIATE:  Perform as in beginner, but keep legs fully extended.

ADVANCED:  Perform as in beginner, keeps legs extended straight and heels balanced on a medicine ball.

VERY ADVANCED:  Perform as in beginner, keep on leg fully extended and resting upon a fitness ball from mid calf to heel, while holding the other leg up in the air the entire time.  Switch leg positions and repeat on the other side.