Real Time Video Workout Challenge

4 X 4 Full Body Conditioning Challenge

Watch me sweat it out in the workout challenge below, then compete to beat my time!
This workout is really tough and short - a great one to do when you have limited time but want a killer workout.  Try to beat your time (with great form) each time to try it.

I used 15 lbs weights but if you are more intermediate or beginner you can drop to 12 or 10 lbs (but it shouldn't be easy so don't drop your weights just to get through it without stopping or to make it more comfortable - there should be nothing comfortable about this workout! Notice my super sweaty face in the intro after I have just completed the workout :) 

Workout Breakdown:

4 rounds X 4 exercises - 10 reps each exercise - for time

* DB Thrusters
* Reverse lunge hammer curl
* TRX pullups (completely vertical TRX)
* Burpee bar touch

 

4 X 4 Full Body Conditioning Time Challenge

Week of new recipes! Paleo Pudding

Paleo Pudding

Ingredients:

* 2 ripe avocados
* 1/2 can coconut milk
* 3.5 tbsp pure cocoa powder
* 3 tbsp raw organic liquid honey
* 1 tsp cinnamon
* 1.5 tsp vanilla extract

Mix all ingredients in a food processor or blender.  Refrigerate for a half hour to 1 hour for best results, but you can eat it right away too :)  It's so creamy and delicious! 

Remember:  Paleo dessert should be eaten rarely - it can be a slippery slope for those with a sweet tooth or if you are new to paleo.  The point of paleo is not to substitute "not as bad paleo'd sweets" for really bad processed sweets.  These types of recipes should be used for treats and only after following a clean paleo diet of mainly meat, eggs, veggies and fats for at least 30 days.  If you are used to artificially sweet things, this may not taste very sweet - but for seasoned paleo lifestyle followers, it is a really nice sweet treat.  It is also nice to serve when entertaining - I bet your guests love it and wont even know it's paleo until you tell them!  Garnish with a couple of fresh raspberries.

Week of new recipes! Paleo Popsicles

Paleo Popsicles

This is a quick yummy treat for hot summer days (if it ever gets hot!!). 

Ingredients:
* coconut milk
* stevia
* berries  (choice - I like raspberries best, but blueberries or strawberries are good too...)

Directions:

In a magic bullet or blender combine 1 can coconut milk, 2g stevia (2 little packets), and a bunch of berries.  Blend and pour into popsicle molds.  My molds are tiny so I always have a bunch left.  I put it in a container in the fridge and can simply fill up the empty mold each time.  I also use this mix as a treat topping for a paleo pancake - its like a dollop of tasty fruity whipped creme!

Week of new recipes! Mini Meatloafs

Mini Meatloafs

Ingredients:
* ground beef
* zucchini
* spinach
* 1 egg
* spices (I used a spice mix I got from the spice bazaar in Turkey but you can simply use: basil, oregano, garlic, onion powder, pepper, celery salt, etc - or try an MSG/Salt free Mrs Dash mix.  The southwest chipotle would be interesting to try here).

Directions:
Mix all of the above ingredients.  Grate the zucchini with a cheese grater and chop the spinach up into small pieces.  If your kids are picky about "green stuff" in their food you can put the egg and veggies in a magic bullet and puree - they disappear into the meat!  Form the meat into mini meatloaf shapes and place on cookie sheets.  Bake on 365 for about 40 mins.  I eat these with organic salsa (right now I like Neil Brothers brand).  Easy to take for lunch too!  It's fun to have little single serving portions ready to go :)

Bonus:
I used a couple of these one night in a stirfry - Gary loved it!  I simply broke up 2 loafs into small chunks, added veggies, coconut oil, and a spicy dried red pepper into a pan and stir fried for a few minutes - SO easy and yummy for a quick dinner :)

Full week of new recipes! Ottoman Kebap

This week I will be posting a new Paleo recipe every day until Friday!  These are all recipes I have made and I can guarantee are yummy!

Ottoman Kebap

This is a meal we had in Turkey that I sort of tried to replicate at home.  I changes a few things (like not adding the lamb), but I will give you options too :)  It's a really easy one and feels like "comfort food" - try it!

Ingredients:
* ground beef or steak in chunks (I used leftover ground I already had cooked)
* chicken breast (cut up in small chunks)
* optional - lamb cut in small chunks)
* 1 can diced tomatoes in their own juices
* 1 zucchini
* 1 yellow pepper
* 1 orange pepper
* dehydrated or fresh red onion
* cumin, cinnamon, garlic powder, celery salt, 1-2 dried hot red peppers (depending on your love of spicy!), black pepper, onion salt, basil

Directions:
Cook all meat.  I usually have a bunch cooked beforehand for different uses through the week (salads, stirfrys, etc.) - it makes meals like this extremely simple and quick.  Add the following to a large wok or skillet:  all meat, can of diced tomatoes, chopped up veggies, and spices (just a medium sized pinch of cinnamon but a generous sprinkle of the rest and crush the hot pepper(s)).  Simmer and occasionally stir until veggies are slightly soft.  Done! 

This dish has a really nice sweet and spicy flavour.  It makes a nice lunch for the next few days too.     

Away for a month...

We will be away for the month of May - so no new blog posts until June :)

Have a great month and I look forward to sharing more videos, recipes and info here when we return!

Weekend breakfast treat! Peanut Butter & Bacon Crepes

It's going to sound weird...but you should try it before you decide it's not delicious!  This morning for breakfast I treated myself to a special version of my usual egg white protein crepe.

Peanut Butter and Bacon Crepes:

I made my usual egg white crepe (1/2 cup egg whites with a scoop of protein powder - mine was strawberry, but plain or light vanilla might be best).  Mix thoroughly and pour into a large skillet to cook.

Gary had some bacon already cooked in the fridge, so I just heated up 2 slices in the microwave (15 seconds is all it takes).   When the crepe is done, spread a thin layer of organic all natural peanut butter on it and add the bacon on top.  I squeezed a very thin drizzle of unpasteurized liquid honey over it and rolled it up.  Yummy!!

Seriously - try it!  It is a nice treat every once in a while - still gluten free with a low insulin response - and a good source of protein and fat in the morning!