January 23, 2015

Skill work:

A.) 6 min AMRAP
10 walking lunges w/ 30lb dumbbells
10 box jumps (24″)

Rest 2-3 minutes..

B.) 6 rounds
30 second sprint
10 dumbbell thrusters (20lbs each)
Rest 1 minute

Rest 2-3 minutes..

C.) 6 min EMOM
15 double unders
10 GHD’s (or situps) with 10lb medball overhead


Crispy Chicken Fingers & Spicy Honey Mustard Dippin’ Sauce


The #1 reason I enjoy entertaining/cooking for other people is because it gives me a legitimate reason to cook fun things. Sorry guys, I enjoy your company & all, but really I just invited you over because I couldn’t justify cooking an extravagant meal for just myself. Just playing.. Sort of.

But really.. These are ridiculous. I’m not quite sure if it is the chicken fingers or the dipping sauce that make these so finger lickin’ good.. & frankly, I don’t even care as long as you keep my plate stacked high with them. Crispy crunchy crust on the outside & tender juicy chicken awaiting to tantalize your tastebuds on the inside. Stupid good.. & in all honesty, they are easy peasy to make. The toughest part of the whole process is dealing with the nice coating that’ll build up on your fingers while you are trying to coat your chickie tenders. I just rinsed off my fingers a couple times mid process. Could be much worse.

Crispy Chicken Fingers
Recipe adapted from The Healthy Foodie

  • 2 large skinless, boneless chicken breasts (1-1/4ish pounds)
  • 1 cup finely ground almonds (or almond flour)
  • ¼ cup tapioca flour
  • 1/2 cup finely shredded unsweetened coconut
  • 2 tbsp black sesame seeds
  • ½ tsp sweet paprika
  • ½ tsp sea salt
  • ½ tsp ground black pepper
  • ¼ tsp cayenne pepper
  • 3 whole eggs, beaten
  • olive oil for drizzling
Honey Mustard Dippin’ Sauce

  • 1 cup soy-free Vegenaise (If you don’t have Vegenaise, soak cashews in water & blend the drained cashews once they are tender/softened.. & then use that as the base for this recipe!)
  • 6 cloves garlic, minced
  • 6 tbsp Dijon mustard
  • 6 tbsp unpasteurized raw honey, slightly warmed/softened
  • 1+ tsp cayenne pepper (I like it pretty spicy so I used more than 1 tsp, but this is enough to give you a subtle kick of spice)
  • S & P if desired

***To keep your chicken as juicy as possible, placing it in a brine solution overnight will help it retain it’s moisture when cooking. I’ve made these after brining & also excluding this step and they taste fabulous either way.. Usually I don’t think ahead well enough to do this step, but if you do, just place the chicken breasts in a glass dish of salt water (1 tsp of salt for every cup of water used).

Set your oven to 400 degrees & mix up your ingredients while it heats up. Line 1-2 baking sheets with parchment paper.

In a bowl mix together all honey mustard ingredients. Adjusting spices to taste/desired level of spiciness. Put in the fridge until ready to munch! 🙂

In a large bowl, mix together all of the dry chicken finger ingredients. In a separate bowl, whisk up your eggs. Set both aside.

If you used a brine for the chicken, remove them from the water & pat them dry. If you didn’t brine them still pat them dry to ensure you’re crust will stick. Slice chicken into even strips. Depending on the size of chicken breasts used, I usually slice them into 5-7 strips of equal thickness.

Now the dirty work.. One by one, dip chicken strips into the whisked eggs & then coat them well in the almond flour mixture. After dipping into the eggs, hold the strip above the bowl to let the excess drip off, otherwise you’ll end up with goopy clumps of eggy flour in our dry mixture & that’s fun for no one. Place strips on the prepared pans once coated & drizzle with olive oil. Pop into the oven for 15 minutes.

Once the 15 minutes are up, flip all of the strips and put back in the oven for an additional 5 minutes. After the 20 minutes i sliced the thickest strip in half to make sure it was fully cooked.

Transfer onto a plate & get to dippin’!


Attention: this recipe is “Hungry Men Approved”

August 14, 2014

5 sets:

5 x back squat @ challenging weight
10 toes to bar
(2 min rest between sets)

For time:

50 calorie row
40 toes to bar
30 power cleans
20 pull ups
10 handstand pushups or regular pushups

**also ran 1/2 mile warm up & 1/2 mile cool down to & from home.. But that’s optional. 😉

Salty Sweet Date Nut Balls


I know, it’s hard to decide which looks more delicious.. A scruffy Ryan Gosling in his cute specs or some energy packed raw date balls, but seeing as you’ll probably never get Ry-Ry.. Let’s talk date nut truffles.

Salty Sweet Date Nut Balls

3/4 cup raw walnuts
3/4 cup raw pecans
1/2 cup raw macadamia nuts
9 medjool dates, pitted (if your dates are kind of firm, let them sit in a bowl of water for 10-20 minutes to soften before using)
2 tbsp virgin coconut oil
2 tsp vanilla
1/2 tsp sea salt
1/2 cup unsweetened coconut

In a food processor, add in all nuts and process until they are in small chunks.

Add in dates, coconut oil, vanilla, sea salt & coconut. Process until the mixture becomes sticky and batter appears uniform.

I prefer my truffles with some chunkier nut pieces so I will process the nuts, put them in a separate bowl & then process the other ingredients together until they are somewhat broken down. Then I will mix all of the ingredients together by hand in a bowl. This is a personal preference thing though! They taste delicious either way. 🙂

Roll ping pong sized clumps of the batter into balls and place into a glass storage container. Pop them into the freezer to harden up before eating. Not completely necessary.. But they are my favorite this way.

Depending on how much of the batter you gobble up in the making of these little treats, you should end up with ~12-15 yummy morsels.



One of my favorite things to do is roll little bitty sized balls, freeze ’em up and toss them into smoothies or banana ice cream for some extra texture. A healthier version of “cookie dough ice cream”, if you will. 😉



Guacamole Stuffed Burgers

Summer time means grilling time. AKA- It’s burger season, people! Veggie burgers, beef burgers, turkey burgers, portobello burgers, lamb burgers.. The variations are endless.
Now let’s talk avocados for a moment. Glorious, creamy, fatty, egg shaped orbs of goodness. There are few things in the world that avocado doesn’t pair well with. Avocado topped burgers are a no brainer, but what about avocado stuffed burgers? Juicy beef patties filled with lime spiked guacamole. It really doesn’t get much better.
Spicy Guacamole Stuffed Burgers
(8 patties)
Adapted from: Mark’s Daily Apple
  • Ingredients:
  • 2 avocados
  • Juice from 1/2 a lime
  • 1 shallot, finely chopped
  • Pinch of salt & pepper
  • 2 pounds organic grass-fed ground beef
  • 2 large garlic cloves, minced
  • 1/2 cup finely chopped cilantro
  • 1 jalapeno pepper, seeded and finely chopped
  • 3 teaspoons chili powder
  • 1 teaspoon cumin
  • 1 1/4 teaspoon salt


In a small bowl, mash avocados, lime, shallots with a pinch of salt & pepper. DO NOT blend or mash the heck out of your avocados that you’re left with a big nasty  completely smooth bowl of goop. This is a cardinal sin, punishable by death. Guac making is serious business. An art to be treated with the utmost care & respect. Okay, end rant. Set guac aside til later.

In a large bowl, thoroughly combine meat, garlic, cilantro, jalapeño, chili powder, cumin & salt.

Divide the meat into 8 even balls. (& if you’re a little obsessive compulsive like me.. You can use a food scale to divide them perfectly even.) Then divide each into two smaller mounds. Flatten out each into thin burger patties. 

Scoop guacamole into the center of 8 of the mini patties and smooth out slightly, leaving a clean rim around the edge of the patties so you can seal them. Place the remaining 8 patties on top of the guacamole topped ones and pinch/mold together the edges so the guac is sealed in good. 

Crank up your grill to medium/medium-high heat. Cook burgers 5-7 minutes on each side or til cooked to your personal taste. Munch. 🙂

I wrapped mine up in big romain lettuce leaves, topped with fresh sliced tomatoes, hot sauce & soy-free vegenaise. So so good.

Life Lessons From Pixar..

My love for Pixar Films knows no bounds. I think the animators, artists & storytellers who work for Pixar are brilliant & love them for the magic they bring to the big screen with each new release. So in honor of their genius, I thought it appropriate to reflect on some lessons they’ve taught me over the years.


Toy Story: Accept others even if they are different & don’t be jealous if they are better at something than you. Even if you don’t think you can take that kind of rejection! New friends are always good.
A Bugs Life: Never discount the small guy or judge a book by it’s cover. Being a ladybug doesn’t automatically make it a girl.. & never be afraid to stand up for yourself. Nature has a certain order. The ants pick the food, the ants keep the food, & the grasshoppers leave.
Toy Story 2: Toys are meant to be played with, to infinity & beyond. & luck favors the prepared. Always pack your extra pair of shoes, & your angry eyes, just in case.
Monsters Inc.: Laughter trumps fear. Funny, right? Huh? With the… These are the jokes, kid.. When it comes to love, always take good care of your Schmoopsie Poo or you can’t expect them to take care of their Googlie Bear.. & always remember, you’re the boss! You’re the boss! You’re the big hairy boss! Don’t let anyone tell you otherwise. Small people belittle the dreams of others.
Finding Nemo: Take a chance on the adventure of a lifetime! A life worth living involves taking risks. If you are to change your image, you must first change yourself. & when the going gets tough… Just keep swimming. BUT most importantly, a papa’s love should span land & sea for his kiddos. Oh, & Sandy Plankton is not always right. Psh. Sea turtles only live to be a hundred? Riiiiiiight.
The Incredibles: Hold onto your family. They are the greatest *good* you are ever gonna get! & we all want to look fly, but don’t forget the golden rule, NO CAPES!
Cars: Don’t forget to take a break & drive in the slow lane sometimes. Life’s not all about winning, focus, speed, gittin’-er-done, & eating losers for breakfast.. Breakfast? Maybe I should have had breakfast.. No, no, no, focus.
Ratatouille: Don’t be afraid to spice up your life. Literally & figuratively. & savor it. Don’t just hork it down! Creamy,  salty sweet, an oaky nuttiness.. You detect that? & It doesn’t matter where you come from, if you truly believe it’s possible, you can achieve anything. Not everyone can become a great artist, but a great artist can come from anywhere.
WALL-E: Love can be as simple as holding hands. Eeeeeeee-va? & you can’t run from your problems. You don’t want to survive. You want to LIVE.
Up: True love never fizzles out. But you need to relinquish the past to enjoy the present. Be thankful for the adventure. But don’t forget to continue having one! Show love to everyone. A wilderness explorer is a friend to all, be a plant or fish or tiny mole!
Toy Story 3: When you’re with the people you love, everything will workout in the end.  You can have everything.. A disco, a dune buggy, a whole room for trying on clothes. But it’s not *everything* if you don’t have someone to share it with.
Cars 2: Friendship is important. & memories should be cherished forever; the highs & lows.. I don’t get them dents buffed, pulled, filled or painted by nobody. They way too valuable. I come by each one of ’em with my best friend Lightning McQueen. I don’t fix these. I wanna remember these dents forever.
Brave: Respect your parents, even if it’s just your boooooow. Embrace your own strengths & sometimes you need to set aside your pride to fix the problem. Fate be changed, look inside. Mend the bond torn by pride.
Monsters University: Be open to unlikely friendships & you don’t need to go to college to be successful. Oh, & drool is a tool, use is!

Healthier Homemade Snickers

“Healthier” Snickers Bars
— Makes 6 full-size candy bars or 12 “fun size” bars —
Nougat Layer:
  • 1/2 cup crunchy organic unsalted almond or peanut butter
  • 2 Tablespoons pure maple syrup
  • 1 heaping Tablespoon coconut flour 
Creamy Caramel Layer:
  • 12 soft Medjool dates, pitted
  • 1/3 cup water (quick tip: to soften the dates more & create a more smooth texture, you can let them soak in the water for awhile beforehand. But it’s not necessary!)
  • 1/4 teaspoon salt
  • 1/2 teaspoon vanilla extract
  • 1 tablespoon unrefined organic coconut oil (doesn’t need to be melted, as the processing warms it enough where it takes care of itself. But you can melt it beforehand, if you so choose)
  • 1/4 cup nuts of choice- I use unsalted raw or roasted peanuts (I actually usually don’t measure either.. But this should be close to accurate)
Cloaked in Chocolate (totally different process):
  • 1 heaping cup Lily’s Dark Chocolate Chips (they are stevia sweetened & the bomb.com)
  • 1 to 3 teaspoon(s) unrefined organic coconut oil
Now, here’s what to do:

Prep your nougat layer by combining all 3 ingredients in a bowl. On a baking sheet lined with parchment paper, use a spoon or hands to flatten out the “batter” into a rectangle. I left mine at around 1/2 inch thick. Pop this layer in the freezer to harden up while you prep the date caramel. While the nougat sits in the freezer to harden up a bit, you can process together all of the caramel ingredients.

Note: You’ll only need 3/4 of the date caramel for the 2nd layer! Save the rest for raw caramel apples or to use as a dip. Trust me, it won’t last long in your fridge. Nom.

Retrieve your nougaty layer from the freezer and slather on dat caramel.

Sprinkle on your nuts & lightly press them into the caramel so they won’t jump ship later when you cloak the bars in chocolate.

Place the bars back in the freezer to continue chilling for 30 minutes, minimum. This will help the caramel layer harden a little before you add the final touches.

When your 30 minutes is up, melt your chocolate & coconut oil. Take the bars from the fridge and chop them up into 6-12 bars depending on if you want full sized or fun sized bars.

I found it easiest to place the bars back in the fridge and take them out one by one to cover in chocolate so they didn’t get too warm & become hard to work with.

Use a spatula or spoon to put a thin coat of chocolate on the bottom of each bar, place back on parchment paper and spoon them over with chocolate.

Place the chocolate coated candies back in the freezer for a final 15+ minutes before devouring!

Nom. Nom. Nom.
Happy snacking. 🙂