Healthy Low Calorie Clean Pumpkin Oatmeal Cookie Recipe

Whip up a batch of these clean pumpkin oatmeal raisin cookies that are delicious and low in calories. Only 103 calories per 2 cookies. They are so good when you are in the mood for an oatmeal cookie!

Healthy Pumpkin Oatmeal Cookies

Yields approx 18 cookies. 


Nonstick cooking spray for the cookie sheet
1 cup old fashioned oats
1 1/2 tsp pumpkin pie spice (or make your own)
1/4 tsp salt
1 1/4 cup pureed pumpkin (canned is fine)
1/4 cup maple syrup 
1/4 cup raisins
1/4 cup chopped pecans

Preheat oven to 350*
Spray cookie sheet with cooking spray.
Combine oats, spice, salt and stir. Add pumpkin, maple syrup, raisins and pecans and mix well. Drop by rounded tablespoons onto cookie sheet. Flatten cookies with the back of your mixing spoon. Bake approximately 15 minutes or until firm. *They will be somewhat soft. 

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Healthy Pumpkin Pie Spice Popcorn Recipe

Healthy pumpkin pie popcorn

1/4 cup air popped popcorn
1 tsp coconut oil
To tast Pumpkin pie spice
1 tsp coconut sugar, or other sweetner 
Pinch salt 

Pop popcorn. Drizzle with oil. Sprinkle with sugar, seasoning and salt. Enjoy. 

3 cups is 1 serving. 

Recipe adapted from Autumn Calabrese YouTube Channel. 

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Please comment and share if you like this recipe. 

How to Get Back on Track After a Food Binge

Okay, so you ate too much turkey, stuffing, gravy, pie, and who knows what else. No judgement from me...I did too! So, how do you get back on track quickly after a food binge? The key is to eating really clean the next day. Here is what I normally do to keep the scale from going up and help make the bloat go away.

Drink lots of water. Avoid Dairy. Eat lean meats, veggies and skip carbs like bread and sugary foods. Think of it like a clean food detox for a few days post binge.

Sample Meal Plan

Breakfast: Shakeology  mixed with 1 cup water, 1 capful of coconut extract (optional, but I like it like this) - this is a once a day meal replacement that I drink daily. Never skip it because its amazing. Also drink 20 oz water. Add lemon for extra detox.
Snack: Green tea with stevia, 20 oz water. You can also drink Dandelion tea with lemon to help detox.
Lunch: Salad greens or spinach with 3 oz grilled chicken breast, tsp olive oil and drizzle balsamic vinegar (unlimited), half small apple, NO CHEESE.
Snack: Green tea with stevia, 20 oz water. And more dandelion tea with lemon (optional)
D: 3-4 oz chicken or fish broiled with seasonings, steamed broccoli and 1/2 cup brown rice, or another small salad.
S: More water and dandelion tea.

**Make sure to do a 30 minute or longer cardio workout. Interval or HIIT style workouts are great, but if walking or running is the only thing available, just get active.

Do this for 1 - 3 days.

Happy Thanksgiving From Jennifer Wood Fitness

Happy thanksgiving to all my social media friends! I hope you all have a wonderful day and enjoy the special time with your loved ones. Count your blessings and give thanks. We truly are a blessed society. I hope this thanksgiving poem makes you giggle. Enjoy your feast today, but make sure to get active afterwards. Go for a walk with the family. It's fun. I promise! Tomorrow, make sure to bring healthy snacks with you if you're doing any Black Friday shopping. I'll be shopping at home in my pj's. And if your holiday treats have your pants a little too tight, just hit me up. I'm always here to help with your health and fitness needs. 


Jennifer Wood

How to Order Discounted Beachbody Workouts: Black Friday/Tuesday Specials are Available Now

To see all the available Beachbody Black Friday/ Holiday Sales, click here.  

Canadian residents check out the sales here. 

Quantities are limited, so order quickly. Several workouts including P90X3, P90X2, P90X, Insanity Asylum, TurboFire, Combat, Les Mills Pump with the weights, Jump Mat and more!

Top 11 Holiday Survival Tips: How to Avoid Holiday Weight Gain

This year plan for success and avoid the Holiday battle of the bulge. Most of us have lots of parties and fun events to attend during the Christmas season;  most of which revolve around fattening foods and sweet treats. If you add in seasonal stress, lack of sleep, not working out, you have a recipe for weight gain. So, this year, let’s plan ahead for success and avoid those diet pitfalls but still enjoy ourselves.  Check out these 11 Tips that will help you stay on track and still feel in control of your waist line. 

Tip #1 Be mindful about what you are eating.
Just because the egg nog looks so good and its free, doesn’t mean you have to have it. Ask yourself if it’s worth all those calories in that small glass. This applies for lots of other things. Sometimes we mindlessly eat and drink without even thinking about the consequences. The main thing is to rate your foods on a scale of 1-10 and only pick a few of those 10’s and leave the other foods that rank low for you. Load up on healthier options like salad (watch the dressing), veggies, fruits, and keep alcohol to a minimum.

Tip #2 At the Office Holiday Party... Don’t hang out by the food. Keep moving. Get a plate with some healthy options and a few of those 9’s and 10’s I mentioned above and get away from the buffet or potluck table. Standing there devouring all the treats and snacks will only have you crying when you get on the scale the next day. Again be mindful! 

Tip #3 Be Picky. It is okay not to sample every dish at your families gathering or at your work party. Choose the items you really want and just get a small amount. You can always go back for more if you really want it. Its okay not to try Aunt Martha's mashed potatoes if you don't want to eat them. This is your body and you have to do what is best for you.This way you can taste the foods and if you don’t like it, don’t eat it. This means its okay to pick and choose what you want to put in your mouth. Kinda like what calories are worth it and which ones aren’t. For example, for me, I am not a big potato salad or macaroni salad fan. Sure they are good, but its not on the top of my list, so I would skip that and opt for something I really loved like dessert. 

Tip #4 Sip Smartly. Calories in alcohol add up fast. In order to keep your calories in check, choose wisely and pace yourself. Maybe alternate with water in between drinks, or make your own flavored water with lemon, lime and orange.

Need some lighter drink options?
A single shot of vodka, gin, or rum mixed with club or diet soda and a squeeze of lime. It will set you back only about 100 calories,
Champagne or pink Prosecco. Around 80-100 calories
Light beer or wine. Most have fewer than 150 calories per serving.

Tip #5 Eating while out Shopping

The stress of holiday shopping tends to frazzle us, exaust us and we typically have decreased will power and choose the unhealthy fast options from the food court. Plan ahead when you are headed out for shopping. Pack healthy snacks and have a plan for where you will eat lunch or dinner in advance. Sure, sometimes you will change your mind, but having a preplanned idea of what you are going to eat, will help you to make better decisions and not just go off impulses.  Keeping portion-controlled goodies in your purse will make other snacks easier to resist. Stick 30 pistachios or 24 almonds in a ziplock bag with a few tbsp of raisins or craisins, or keep Lara bars as a back up in your bag. The carb/protein combo in these foods will keep you full and help you make a better choice when its time for lunch or dinner.

Tip #6 Avoid Holiday themed coffee drinks and sweets. They tend to be much higher in calories than the regular ones, so stick to the basics.  

Tip #7 As You Bake Holiday Treats at Home ..when you are tasting batter or licking the spoon those calories all add up. They can quickly add up to a LOT! Keep the sink full of soap and place the dirty beaters and spoons in the water before you can even get a chance to lick them. It will keep you from nibbling and taking in unnecceary calories. Don’t eat raw cookie dough. Remember Salmonella?

Tip #8 At Your Family's Holiday Dinner...
Bring your own healthy dish. Bring something you know you can enjoy without the guilt and the hostess will be thankful you brought a healthy option too. I think we all secretly do want some healthier options, but many times we just don’t even know what to bring.

Tip #9 Choose your plate size on purpose.
Use your dinner plate for salads and starters and then switch to your smaller salad plate for your main course. Studies show we eat less when we use a smaller plate.

Tip # 10 Practice Portion Control. Focus on reasonable portions.  "Your total amount of carbs—potatoes, cranberry sauce, stuffing—should be the size of your fist," says Koff. "Shaq, for example, can eat a lot more mashed potatoes than you or I can or should." The same goes for lean proteins, which should be the size and thickness of your palm (no fingers).

Tip # 11 Stay hydrated. The winter chill can make you mistaken hunger for dehydration. Don’t overeat just because you were outside and feel famished. Drink lots of water and make sure to fuel your body properly.  Warm up with some hot green tea or hot cocoa before you head for the kitchen. Once we warm up, we are less likely to overeat. Also, we tend to get so busy we forget to drink water. Make sure to drink half your body weight in ounces. Drinking water is huge when it comes to weight loss. Download a free water app like "waterin" to help you keep track. 

And my BEST TIP: Drink Shakeology once a day to help with those cravings and give you your daily dose of superfoods, protein, antioxidants, digestive enzymes, pre and probiotics and more. It really will help you . 

How to Enjoy Thanksgiving Without Blowing your Fitness and Weight loss goals.

How to Enjoy Thanksgiving Without Blowing your Fitness and Weight loss goals. 

 How many of you completely fall off the fitness wagon around the Holidays. I know that used to be me and then I would get back into it in January. Now, I just indulge occasionally during the Holiday season, but make sure to eat clean (avoid processed foods) most of the time. Making sure to eat breakfast and not skip meals, so you keep your metabolism higher and burn more calories. Workouts are a must. Even if its just a brisk walk 4-5 times a week. The best thing to do is a combination of cardio and strength training. Especially if you are over 30, since we lose muscle mass after the age of 30. The more muscle you build, the more calories you burn. Which = you can eat more food! YAY!

Our calories tend to go up during the Holiday months of November and December, so you will need to burn extra calories if you want to keep that weight from creeping in. You can indulge in wine and pie and still get results. Try the following tips and video to help stay on track for Thanksgiving and Christmas and check out my upcoming Support group for added accountability.

Check out Autumn Calabrese's Video on Surviving Thanksgiving. You can even use your 21 day fix containers to help you portion control your meal.

Contact me for current groups :)


Need a place to plug into for daily support and accountability during the Holidays? Apply here for access to my Elite private Facebook Accountability Group. 

How to order Insanity Max 30 Workout at a Discount in December 2014

INSANITY MAX:30 Available Now




New Beachbody workout by Shaun T coming Tuesday, December 2,  2014. 

Ready for the latest high intensity (think HIIT training),cardio fest from celebrity trainer, Shaun T? INSANITY MAX:30 is coming this December 2014 and it will be the hardest 30 minutes of your day. You’ll be challenged to push harder than ever before, and you’ll see the best results of your life. Over 150 new moves and sequences feature killer cardio and tabata strength workouts. There’s no equipment needed and a modifier in every workout so anyone can push to their MAX.

How It Works:

It’s time to max out your workouts! What does that mean? To “MAX OUT” means to stop or fail for the first time in the workout. In INSANITY MAX:30, it's not about getting through all 30 minutes, it's about going as hard as you can for as long as you can, until you MAX OUT. When you start INSANITY MAX:30, you might only get through the first 5 minutes before you MAX OUT. Just record your MAX OUT time, catch your breath, and continue for as long as you can. Track your MAX OUT times over the course of the program. As long as you MAX OUT, you'll get MAX RESULTS in 60 days guaranteed!


Eat Drink and Still Shrink: December Fitness and Nutrition Support Group

Need extra support and accountability during the Christmas season? Are you ready to work on your health and fitness, lose weight, tone up, and feel better overall. Join me for a fun support group that kicks off on December 8th and runs until the end of the year. You'll get a full workout program, 30 days of Shakeology, a easy to follow meal plan every 30 days, weekly videos to help you get through the Christmas season without gaining weight and daily motivation/tips/recipes in the group. The accountability is the key for most people. This is a small group of women just like you, who need support and accountability to reach their health and fitness goals. I like my groups to be small, so I can focus on you. I have 6 spots available for this group. They are going to fill up fast because Insanity Max:30 will be released on December 2nd.

Contact me to set up a free phone consult, or email me at


Beachbody Black Friday 2015 Sale is Here! Order Here.

Beachbody 2015 Black Friday Sale's are available now: LINKS POSTED AS SOON AS THEY GO LIVE

Every year Beachbody puts out some killer deals on a few workouts, supplements, apparel and more. This year, there are a lot of discounted items.

The workouts below are discounted. They will sell out fast, so order quickly. Click on each item to see what's included and learn more. If you scroll down to the picture, you will see all the items, prices and savings. 

For all the Holiday specials click here. 

·                     LESMILLS COMBAT +FREE COMBAT Gloves
·                     InsanityAsylum Volume 1
·                     P90X3 Plus Free P90X Plus 
·                     P90X2®+ FREEP90X Plus 49.95
·                     P90X®+ FREE P90XPlus 49.95
·                     TurboFire®DeluxeDVDs + Journal 39.95
·                     Stability Ball/Medicine Ball Combo 29.95
·                     Free Shipping onWomen's Beachbody Apparel 
·                     Step with 4 Risers 29.95

·                     Beachbody®JumpMat 29.95

Link to all Canada Beachbody Black Friday Holiday Specials (Additional $5 shipping charge will be added to all Canadian Orders)

Looking for a special deal on Shakeology and a fitness program? Check out these deals on the new dance workout, Cize, and the 21 Day Fix or 21 Day Fix Extreme during the month of November. 

*Clients get free coaching, meal plan and daily support when ordering through my website.

During November, Cize and the 21 Day Fix are discounted. 

You can get Cize with 30 days of Shakeology for only $140. 

The 21 Day Fix has also been reduced and is only $140 with Shakeology-- plus $2 shipping. 

Plus, when you order from me, you'll be eligible to join my Holiday Accountability group kicking off on December 7th. Questions about which workout is the best fit for your needs?? Send me a message ( and I will help you decide. 

Need Support? Apply here for our Hot for the Holidays Online Accountability Group.

Follow me on Facebook @ 

Want an even bigger discount?? Sign up here for 25 % off your order? *If you enroll with a challenge pack through this link, it will waive the $39 sign up fee.

Military and veterans can sign up for Beachbody Coaching for free and have their monthly fees waived. Contact me for details.

You need a Teambeachbody free account to order. Sign up here for a free account with me. 

My Favorite MakeUp Products I'm Using Right Now

A few of my favorite Make-up/Skin Care products

These are some of my current favorites. I love makeup and I almost never leave the house without some form of makeup on. Call me crazy, but I just feel better when I have my face on and I think we should look nice when we leave the house. I have even been trying to put makeup on and get dressed when I am around the house, so I can feel better when I look in the mirror. Just keepin it real!

If you click on the photo, it will take you to the product. Most of these can also be picked up at your closest Ulta.

Bobbi Brown Hydrating Gel Cream

Smashbox Photo Finish Pore Minimizing Primer

Tart Amazonian Clay 12 hour full coverage foundation

Revlon PhotoReady Makeup - pick up at CVS, Walgreens, etc


Maybelline BabyLips


It Cosmetics Waterproof eyeliner in Silk Taupe

Benefit They're Real Mascara - ALL TIME FAVORITE. Sweat proof unless its like 110 degrees outside. Lol!

Need a brush set? This would be a good one for the price.