Friends

Today I was missing a good friend of mine, so I went to her blog to see if she had posted anything new. I like to read what my friend thinks about health and fitness, so I visit her blog often.

As I was scrolling through her posts, I came across her entry Show Me Your Friends and I re-read the entire post. After reading the exert, I couldn't help but agree with her logic that it is important to surround yourself with people who bring you up and encourage you to be better in a all areas of your life.

Yummy in my tummy

Almond Flour Pancakes

 

 My version of the recipe:

1 1/2 C Almond flour
1/4 C Water
3 Eggs
2 Tbs Agave in the Raw
2 Tbs Almond-butter (I used unsalted)
1/4 tsp salt
3-5 Tbs Almond/Coconut milk

Coconut oil spray

I whisked everything together with a fork, added almond/coconut milk as needed (to create the right texture) for 'regular pancakes'. 

Side note: these cakes can get a bit crumbly, but depending on how you like your batter (thick or not) you can create your own texture.

I topped these yummy cakes with a tablespoon of almond butter, a handful of pecans, a few sliced strawberries, and 100% (all organic) Maple syrup. All in all, a very filling and satisfying breakfast. 

Almond Flour Brownies

I can't take credit for the pure awesomeness of these brownies, as I got the base of this deliciousness via the Primal Food Blog; however, I did create my own version of these delicious brownies.

(My friends and husband ate all (yes, all) of the brownies before I could get a picture)

 My version:

3/4 C Almond Flour

1/4 tsp salt

2 Tbs unsweetened dark cocoa powder

1/2 tsp baking powder

1/2 C brown sugar (or organic coconut or cane sugar)

1 Tbs honey

3 Large eggs (beaten)

1 tsp vanilla

1/2 C coconut oil (or butter)

3/4 C dark chocolate chips

2 Tbs dark chocolate chips for the top

First, preheat the oven at 350.

Luckily, my husband gave me a KitchenAide mixer for my birthday, so baking has become a breeze, but if you don't have a KitchenAide, you can totally mix by hand. Paleo style (for all of my fellow CrossFitters). You got it!

Mix all of your dry ingredients together and let it 'hang out' while you take care of the liquids. 

In a medium sized bowl, melt your dark chocolate chips and coconut oil (you may also melt them separately and mix together after they're melted). Then, mix in the vanilla and eggs. 

Next, add the wet ingredients to the dry ingredients. Mix well. Then, put the batter in an 8x8 (non-greased) baking pan. Top with the 2 Tbs (or more if you'd like) of chocolate chips. 

Bake for 20-25 minutes. Use the 'toothpick' or 'knife' test when testing to see if the brownies are finished.

Let the brownies cool and set aside for about 5 minutes. Then, enjoy!

Side note: I made these for a few friends who are and are not gluten free, and not one person could tell that they were gluten-free! I'd call that a win.

Thanks, Primal Food Blogger!

Turkey Meat Balls

Kale, spinach, garlic and onions blended in my Ninja.

Ground turkey that had been marinating in salt, pepper, Worcestershire Sauce, and garlic powder; also, featuring Feta cheese.

Drain the kale/spinach mixture as much as possible, then add the feta and kale/spinach mixture to ground turkey. Then, add the egg and coconut (or your choice of) flour. Mix together with your clean hands.

My little helpers, Eddie and Rogue.

Roll the meat into balls - you may choose your desired size, but know that the baking time may vary.

Ingredients:

1 lb. of ground turkey

Worcestershire Sauce

Garlic powder

Salt and Pepper

Blend (or chop):

Hand-full of Spinach

Hand-full of Kale

1-2 Garlic cloves

1/2 of an onion

*drain as much as possible*

1 C (or less) Feta

1 Egg

1/4 C (or less) of Coconut Flour (or your choice)

Preheat the oven at 350; line cookie sheet with tinfoil or parchment paper (for easier clean-up).

Mix together with your hands (yes, with your hands) roll into balls, and place on the lined cookie sheet. Bake for 15-30 minutes.

I baked mine a little too long, so they were a little dry - as I was waiting for the husband to get home for dinner - but it should only take about 15-20 minutes for them to cook; however, I would double-check them after 15 minutes to see where they're at on the cooking scale. 

If you try this recipe, I would love to hear about any changes that you made, or how you liked or didn't like the recipe.

Also, I made a 'gluten-free' beer-bread (obviously the beer isn't gluten free) for my hubby (since he's a fan of beer bread), but sadly it looks better than it tasted. 

Throwback

Siblings

The middle-child

Sibs

Our Brother

My beautiful Mother.

Mom and Dad 

Practicing hand-stands on the beach.

Fresh Sea-Food

Throwback to when my family came to visit me, while I was living on the east coast. I'm not sure about you, but I have had many conversations with my family about the importance of wellness, and that if my father or mother want to be around for their grandkids (someday, far down the road) and be able to hold them, run with them, or plain keep up with them, then their health should be taken seriously.

Thought this is an issue that I believe is important, it doesn't mean that the ones you love will think the same. Sadly. I feel like, whenever a family member tries to correct, point-out, or help another family member (in love, of course) to give constructive criticism,  it isn't always received in the most effective way. 

Why? 

I'm still trying to figure that out myself.

Needless to say, not long after the trip, my father went for the his annual check-up at the Doc's office  This time, the doctor told him that he had two paths to choose from: get back into shape/lose 30 pounds and start eating right, or you're going to head down the road towards diabetes, as he was standing at a crossroads. 

When my mother told me this, a part of me wanted to give my Dad a swift kick in the butt, make him cut his sugars and carbs, and hook him up with a gym that I know would help him, but that would do no good. 

Instead, I have given him the education that he needs - to at least start the weight-loss process - and a referral to a gym in his area that I feel would be good fit for him and his goals. Unfortunately, the cliche saying of, "You can lead a horse to water, but you can't make him/her drink it," is right-on. Especially in this case.

It's hard to see your family live unhealthy lifestyles, and it's even harder when you're living thousands of miles away. I don't believe that it's a lack of wanting to change, but a lack of education, accountability, and motivation. I can only hope that one day my Dad's (and many other family members') health will take an up-hill turn, rather than moving towards a down-hill spiral.

Oly' lifters can 'twerk' it

Oly'Twerk 101

If you partake in Oly' Lifting or know of anyone who O'Lifts, then, you know exactly what is going on here. 

Pure awesomeness.

I'm back

So, it's been about 4 months since my last entry, but I have a valid excuse. Really, I promise.

What I have been up to the last 4 months:

Husband received new job orders, so we upped and moved from one coast to the next. I live an interesting and exciting life.

While moving cross-country, my man had Hand-Foot-and-Mouth disease via our nieces. 

Worst trip of my life.

Not kidding.

Snow, traffic, and mountains; no thanks to reliving that moment.

My ladies on the east coast - I can't help but miss them.

One confident man right there.

I also got a puppy-child, who we named Rogue. She's 6 months old now... Like I said, it's been awhile since I last updated my cyber life - including social media.

9 weeks

Uncle Iver and Rogue at 9 weeks

Rogue's first snowfall.

I finished up my last semester of college and graduated with a BA in Public Relations. BEST degree.

Grandma & Grandpa

Mom & Dad

My Beautiful Sisters

Went home (back to the Midwest) for Christmas - for a month. It was a long time.
 

Our family photo. And yes, it was for laughs.

Christmas Eve with my main man.

The traditional, "Christmas morning picture in our PJ's."

Finally, after 3 weeks of searching, we found a place to rent that didn't have breed, age, or some kind of dog restriction. Really not a fan of those breed restrictions.

Because, she's obviously crazy.

All the while, I have been hopping from gym to gym, workout room to workout room, and one yoga studio to the next. I am more than excited to hunker-down and get back into a routine with a consistent schedule.

Hats off to no more moving!

Recipes Of The Week

After "Boot-Camp" this week, my lady Ashley made these Almond Flour Waffles and they were A-MAZ-ING!

Topped with the choice of bananas, hand-picked picked blueberries, unsweetened coconut, maple flavored agave, and plain or maple almond butter.

Ashley's home, the common place to eat after a workout, also had an amazing Gluten Free Paleo Honey Cornbread that - especially for all of you gluten-free people - is ridiculously delicious! 

I have been gluten-free for over a year now, and it had been so long since I have had bread of this texture and taste. It was phenomenal.

I will be posting this week's "Boot-Camp" work outs tomorrow, as we will be executing tomorrow's "WOD" early in the morning, so that we will all get the chance to complete our nightly activities of church, homework, etc. Life gets busy, but you make time for what's important to you.

By the way, there has got to be a better name/title (to call whatever we're doing) than "Boot-Camp." It's just so overused, a little cliche, and in my opinion a bit cheesy. 

Oh well, it'll do for now. 

Boot-Camp // Week 1

There are a few ladies and myself whose husbands are away on business; therefore, it gave me a brilliant idea, "It's a perfect time to do a 2 week "boot-camp!" 

Below is the list of workouts we completed from last week and this weekend.

Monday:
Warm Up:
Deadlift: 3, 3, 5, 5, 7
400 meter run between each set
Workout:
4 Rounds for time
8 Frog jumps
12 Release push-ups
15 KB Swings
20 V-ups

Tuesday:
Warm Up:
3 rounds
25 Goblet squats
6 Burpees
Workout:
4 Rounds for time
12 KB lunges
6 Pull ups
25 air squats
200 meter run

Wednesday:
Active Rest Day / Church night

Thursday:
Warm Up:
200 meter run
6 Pull ups
10 One legged dead-lifts with weight
Workout:
5 Rounds for time
20 jump squats
12 side-to-side push ups
15 KB rows
10 toes to bar

Friday:
Warm Up:
4 Rounds
12 lunge twists
10 air squats
15 KB swings
Workout:

5 Rounds for time

200 meter sprint

10 burpees

10 plank jacks

10 release push-ups

15 overhead squats

Saturday:
Warm Up:
Deadlift 5,5,3,3,1 (finding one rep max)
200 meter run between sets
Workout:
800 meter run
50 burpees
50 KB Swings
50 Sit ups
800 meter run

Sunday:
Warm Up:
Back Squat: 3,3,5,5,7
200 meter run
12 lunges
Workout:
150 For Time
30 Squats
30 Release Push Ups
30 KB rows
30 Butterfly Sit-ups
30 Burpees

Ash's first callus bust! Workin' on them pull-ups.

Whiteboards are a must.