141215 "Paleo Solutions for Everyday Living"

I have been having intermittent Nutrition discussions with many who have wanted to dig deeper to reach goals, understand more, and get the most out of their fitness discipline. What I have found to be a consistent linchpin in everyones lifestyle is the use of sugar.

So I am here to tell you straight out... I feel you... I feel for you. Sugar is pervasive and so addictive that I understand completely why you have such a hard time kicking it. Caffeine, Nicotine, Sugar. They are no joke and to limit or cut them from your lifestyle, takes dedication and support.

What I will offer is recipe solutions so that you can enjoy cooking and begin to make the switch to a no-sugar lifestyle.

Today I am going to give you a recipe that Cristin and I use often on special weekends or that she makes a lot of and we keep for breakfast treats. And since most people often times grab the nearest thing (usually carbohydrates) first thing in the morning, I think this is a great way to set yourself up for success so that when added to a high fat/protein breakfast... your body will respond well to weight loss or performance.

With this recipe what you will notice is the omission of sugar outside of the banana itself. And let this be a heads up that if you plan and live consciously, fruit intake is really all you will need to fulfill your sugar cravings. You will get some good fats and simplicity. Enjoy and thrive!


4 bananas, mashed with a fork (the more ripe, the better)
4 eggs
1/2 cup almond butter
2 tbsp coconut oil, melted
1 tsp vanilla
1/2 cup coconut flour
2 tsp cinnamon
1/2 tsp nutmeg
1 tsp baking powder
1 tsp baking soda
1/4 tsp salt
-Preheat oven to 350 degrees F. Line a muffin tin with cups or spray generously with coconut oil spray. In a large bowl, add bananas, eggs, almond butter, coconut oil, and vanilla. Using a spoon, fork, finger... whatever, blend ingredients and combine.
-Add in the coconut flour, cinnamon, nutmeg, baking powder, baking soda, and salt. Blend into the wet mixture, making sure you get all the ingredients mixed throughly. Distribute the batter evenly into the muffin tins, filling each about two-thirds of the way full.
Bake for 20-25 minutes, until a you can touch the tops and get a medium firmness in the muffin. Serve warm with LOTS of Grass Fed Butter. Or store in a sealed tupperware on the counter.


400 M Run
10M Elbow To Instep
15 Squats W/ Pause At Bottom
10m High Knee Pull
10M Quad Pull W/ Reach
20m Lateral Shuffle -Hips Low
10 Alternating Toe Touches
10 Divebombers
20M Carioca
10M High Skip
10m ButtKickers

Skill Development:
Pull Up Progression
-Grip and ROM
-active Shoulder Position
-Shoulder Pull/ Push
-Hip Bridge
-Scaling options

For Total Rounds and Reps

5 C2B Pull Up
7Deadlift 155/105
9 Hang Power Clean

Rest 4 Mins

-Use same Rep Scheme

Rest 3 Mins

-Use Same Rep Scheme

Rest 2 Mins

-use same Rep Scheme

You done!!

*Begin Each AMRAP from the beginning of the triplet.