Honestly, this is one of the BEST snacks to have after a hard, intense workout. Chia seeds are full of omega-3 fatty acids, fiber, antioxidants, vitamins and minerals. Click on "chia seeds" above to get the full story about how beneficial they are for your diet. You can also use plain chocolate protein powder in this recipe and 2 tbsp of raw almond butter in place of peanut butter and instead of the chocolate peanut butter protein powder. It's your choice! Leave a comment below on how much you like it.  If you are counting your macros like me 1/4 cup of this has 133 calories/5 grams of carbs/9 grams of fat/ 9grams of protein. Enjoy!

Ingredients

• 1/2 cup brewed coffee (chilled) 
• 1 can of full-fat coconut milk
• 2 heaping tablespoons of all natural peanut butter
• 1 teaspoon vanilla extract
• 3 stevia's
• 2 scoops of About Time Chocolate Peanut Butter Protein Powder
• 1/3 cup of chia seeds

Instructions

1. In a blender, blend chilled coffee, peanut butter, protein powder, vanilla extract, stevia, and coconut milk. Place the blended mixture into a large container then add chia seeds. Stir well. Place in the refrigerator for 2-3 hours. Stir chia pudding a few times within the 3 hours to make sure it is all mixed together and there are no clumps.

MACROS: 1/4 cup= 133 calories/5 grams of carbs/9 grams of fat/8 grams of protein

                 1/3 cup= 148 calories/6 g carbs/10 g fat/9 g protein

HEALTHY, ENERGIZING, PROTEIN PANCAKES...SCRUMPTIOUS!!

PREP DAY SUNDAY!

I am super excited about yesterday and even more excited about today! Yesterday I got 2 bar Muscle Ups...video coming...stay tuned. They were not perfect, a little bit of chicken wing on my right side but I got up and I am physced. "Chicken Wing" is when you bend your elbow and lean to one side to get up over the bar, you are supposed to push down with straight arms....I will work on it. I got a bar MU 2 years ago but it was very ugly so I don't really consider it as my first bar MU. Last Thursday( 1/11/18) I got my VERY first STRICT ring muscle up so it has been a fantastic start to the new year! The CrossFit Open 2018 is coming up February 22-March 26. One of these exercises will be in the Open so my goal has been to get at least 1 during the competition so it increases my score. Now I just have to perfect both. I know I can do it!

  The CrossFit Open is a 5-week competition starting February 22 and goes until March 26th.  Click on the highlighted "The CrossFit Open" above and you will get a detailed explanation of it. It is so much fun. Each year I strive to do my absolute best. I get better every year and always finish the Open knowing what my weaknesses are. After the Open is finished I take a short break then consistently work on my weaknesses or "goats" so I am fitter and stronger for the next year.  As Ben Bergeron says, "Confidence is knowing that giving YOUR best effort is enough."

These pancakes....holy moly...so delicious. They are literally Chloe's favorite breakfast. She cannot get enough of them. She even eats them after school for a snack. No wonder she is so strong. Lol. PREP your food for the week, workout today, get yourself excited about taking care of your body...fill your body with fresh fruit, green vegetables, lean, grass fed, antibiotic free protein!! We have one chance to be the healthiest we can be. It is not about being perfect but finding a balance with eating, exercising, resting, family etc. I am constantly working on all of it.

INGREDIENTS

2 ripe bananas
1 cup of gluten free steel cut oats
4 teaspoons baking powder
pinch of sea salt
2 tablespoons flax meal
1 tablespoon chia seeds
3 organic eggs
1-2 teaspoons "Better Stevia" french vanilla flavor
3 scoops of "About Time", birthday cake Flavor protein powder

STEPS

Mix everything together in a bowl. Add any topping you like....blueberries, strawberries, enjoy life chocolate chips. I pour out 1/4 cup of the batter on to the pan then add the toppings. Make sure you spray the pan with a non-stick spray or add a teaspoon of butter so the pancakes don't stick. ENJOY!

MACROS: 1/4 cup of wet batter...101 cal/9 g of carbs/3 g of fat/11 g of protein

HAPPY NEW YEAR!!

Check out my latest recipe. SOOO DELICIOUS! I literally break 1 serving in 1/2 just to taste it but not have the extra calories. This Friday 1/19/18 I am starting my 30-day macro counting cleanse. I cannot wait! So far this year I have been eating really clean, killing my workouts and I am getting ready for the CrossFit Open Feb 2018! I feel strong and healthy. I hope you do too!

Ingredients

For the caramel sauce

• 1 cup of organic full fat coconut milk
• 1 cup maple sugar or coconut sugar
• 1 teaspoon vanilla extract
• 1/4 teaspoon coarse sea salt

For the bark

• 1/3 cup toasted pecan pieces
• 1 cup enjoy life mini chocolate chips (melted) 
• 1/4 cup enjoy life mini chocolate chips for garnishing
• 7-8 pecan gluten-free cookies chopped into pieces
• sea salt, for garnish
• ***I buy the pecans already toasted. This saves time!
• MACROS: 1 serving: 150 Calories/21 g carbs/9 g fat/1 g protein

Instructions

1. To make caramel sauce: Combine all ingredients in a small saucepan over medium heat. Stir until completely combined. Bring to boil then set a time for 13 minutes, being sure not to let the mixture boil over. After 13 minutes, reduce the heat to low and simmer for 5 more minutes or until the caramel thickens. Remove from heat, let cool for 5 minutes. 
2. While the caramel sauce cooks, melt the chocolate in the microwave.
3. Pour melted chocolate on a large cookie sheet that has been lined with parchment paper. Spread it evenly.
4. sprinkle toasted pecans, mini chocolate chips and cookie crumbles over the melted chocolate that is on the parchment paper. 
5. Drizzle caramel sauce over the top. Cover entire thing.
6. Sprinkle salt on top.
7. Place in freezer for 1 hour.
8. Cut into pieces, eat and enjoy!