Archive | February 2013

Workout of the Day

Super quick (well – as quick as you can get it done) workout but I promise it won’t disappoint! By the time you are done, you will have completed 50 burpees, 50 triceps pushups, 100 squat jumps, and 100 V-Sits.  You know you love it!

5 rounds – as fast as you can.  Don’t skimp on the jumping portion, it’s just as important!

  • 10 burpees
  • 10 triceps push-ups
  • 20 squat jumps
  • 20 V-Sits

Still want more?  Add this to the end of your workout:

  • 30 second crunches
  • 30 second reverse crunches
  • 30 second rope climb
  • 30 second heel taps
  • 30 second double leg lifts
  • 30 bicycles



Gluten Free Chocolate Chip Cookies

These are super simple to make and quite tasty!  Because I used real butter opposed to margarine or shortening, my cookies came out flat.  Still taste great though!  I also added flaxseed to the mix to add just an extra touch of protein and omegas to the cookies.  They make about 45 cookies if you use a 1-inch cookie scoop.  The batter does spread out as they bake, so don’t over crowd your cookie sheet.  Enjoy!



  • 1/2 cup unsalted butter
  • 1/2 cup unsweetened applesauce OR 1/4 cup vegetable oil
  • 1 cup brown sugar, packed OR splenda brown sugar blend
  • 1/2 cup granulated sugar
  • 1/2 tsp baking soda
  • 1 tsp vanilla
  • 2 eggs
  • 2 cups oat flour (Bob Red Mill’s gluten free is what I used)
  • 4 TBSP flaxseed meal
  • 3/4 cup mini dark chocolate chips


1. Preheat oven 350 degrees.

2. In a mixing bowl, cream together butter, oil (or applesauce), brown sugar, granulated sugar, and baking soda using a hand mixer.

3. Beat in eggs and vanilla for 2 minutes until mixture is fluffy.

4. Add and mix in oat flour and flaxseed using the mixer as long as possible.

5. Once thoroughly combined, gently fold in chocolate chips.

6. Evenly spoon out cookie dough on baking sheets.  I used a cookie scoop (about 1 inch diameter).

7. Bake in the oven for 8-10 minutes.  When you take them out, let them cool for only a minute before transferring them to a cooling rack otherwise they might stick.


5 easy ways to burn an extra 100 calories!

If you can incorporate these little changes into your every day routine – you can burn an extra 100 calories a day!

  1. Take the stairs whenever you can.
  2. Park in the farthest spot from the store (weather permitting) and walk your butt those extra steps.
  3. Walk around while you talk on the phone.
  4. Do some sort of physical exercise at every commercial break during a 30 or 60 minute show (1st commercial break sit-ups, 2nd break push ups, 3rd break air squats, etc).
  5. Vigorous house cleaning for 20 minutes.

Workout of of the Day (total body)

Here is a quick explosive workout that will not only get your heart pumping and legs screaming, but will make your abs rock solid as well!  Here is a 20 minute workout, including your warm-up and cool down.

Warm up – 30 second jog in place, 30 second jumping jacks, repeat 2x

Workout – 4 rounds total, 1 minute of each exercise per round

  • Jump Rope (preferably with a rope, but pretend is okay too)
  • Butterfly sit-ups (all the back and all the way up, hands touching behind your head and all the way up to your toes)
  • Frog jumps
  • V-Sits 

Cool down – stretch 2 minutes


Paleo Spaghetti

This recipe was super simple!  I’ve never had spaghetti squash before, but it was surprisingly easy to make and quite tasty.  In just 1 cup of spaghetti squash you get ZERO fat, 42 calories, 10 grams of carbohydrates, 1 gram of protein, 3% of the daily recommended requirements of Vitamin A, Calcium, and Iron, 8% of the daily recommended requirements for vitamin B6, and 9% of your daily vitamin C requirement.  This recipe is a home run!  Enjoy!

Makes 4 generous servings

2 small to medium sized spaghetti squash
1 lb 97% lean ground sirloin (bison, lamb, beef all work as well)
3 bell peppers, chopped (red, yellow, orange)
1 medium onion, chopped
2 cloves garlic, minced
1 tbs extra virgin olive oil
1 1/2 jars Marinara sauce no sugar added *
Sea Salt, pepper, & Italian seasoning to taste

1. Preheat oven to 350 degrees.

2. Slice squash in half, lengthwise.  Scoop out seeds.  Roast squash on a baking pan for 45-50 minutes.

3. Meanwhile, in a large sauce pan saute oil, garlic, onions, and bell peppers until onions are just about translucent (roughly 8-10 minutes).  Add ground sirloin, cooking until meat is no longer pink.  Be sure to break up all the meat.

4. Add marinara sauce and seasonings, let simmer on low until you are ready to serve.

5. Take squash out of the oven.  Using a fork, scoop out the insides.  You’ll notice they come out in strings that look like spaghetti.  Sprinkle with salt and top with your sauce.  Enjoy!


Workout of the Day (For Time)

This workout is all about time.  Of course as always, you need a proper warm up and some stretching and a cool down.  This is just the main portion that you do.  The object is to go for time, so as get it done as quickly as you can.  You can take a break when you are done.  The object is to start with a sprint complete 15 reps of each, followed by 12 reps, and last 9 reps, and one last sprint to the finish.  Ready?  Go!

1/4 mile sprint

15 Burpees

15 Tricep Pushups

15 Pull ups (or assisted if needed)

12 Burpees

12 Tricep Push ups

12 Pull ups

9 Burpees

9 Tricep Push ups

9 Pull ups

1/4 mile sprint

If you were totally on it, you should be able to complete this entire circuit within a 4-5 minute range.  If you don’t your first time, work your way to that goal.  Good luck!


Paleo Shepherd’s Pie

I found this recipe on the Paleo Plan website.  It is a relatively easy recipe to make, just rather time consuming.  I recommend it for an evening meal when you have the time to do it up right.  I’d add a little more sea salt or onion salt to the recipe if I were to make this again.  I paired this with some roasted balsamic beets.  Enjoy!



  • 3/4 lb parsnips, peeled and grated
  • 1 Tbs olive oil
  • 1 tsp onion salt
  • 1 bacon slice
  • 1/2 lb zucchini, sliced
  • 1/4 lb white button, cremini or shitaake mushrooms, sliced
  • 1 stalk celery, diced
  • 1 tsp coconut oil
  • 1/2 red onion, finely diced
  • 1-1/4 lb ground turkey
  • 2 green onions, sliced
  • 1 Tbs Italian seasoning
  • 1 tsp celery salt
  • 1/2 tsp freshly ground black pepper
  • 8 egg whites, divided
  • 1/2 cup fresh parsley, chopped


  1. Preheat oven to 450° F.
  2. Peel parsnips and grate with a cheese grater. Mix with onion salt and olive oil, and set aside.
  3. Cook bacon slice in a large saute pan over medium heat. Save bacon fat and leave it in the pan. Cool bacon slice, crumble, and set aside.
  4. Add zucchini, mushrooms, and celery to the pan with the bacon fat and saute until slightly softened.
  5. Heat a separate pan over medium-high heat, and add coconut oil when hot. Add onions, ground turkey, Italian seasoning, celery salt and black pepper to taste. Saute until turkey is fully cooked.
  6. Combine meat and vegetables in one pan and mix thoroughly. Let cool 5 minutes.
  7. Combine 4 egg whites with parsley and stir into the meat and vegetable mixture.
  8. Combine the other 4 egg whites with parsnips.
  9. Coat an 8×8 baking dish with olive oil.
  10. Add meat and vegetable mixture, cover with parsnip mixture and top with crumbled bacon.
  11. Bake for about 25 minutes or until the top begins to brown.