Coconut Paleo Protein Pancakes

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I was still sleeping at 8am when my husband walked into the room and said, "I'm going to the store for milk. Do you want anything?"

And I did. I sure as hell did. I must have been nose deep in some culinary dreams, because I sprang out of bed with visions of paleo pancakes swimming through my head. I had almost everything, you see, but a few things would make it perfect.

You know, the good things. Like dark chocolate and maple syrup.

And so off I went, makeup-less and crazy haired, glasses smooshed to my face, because I was AWAKE now that pancakes were in the mix.

They did not disappoint.

Coconut Paleo Protein Pancakes
1/4 cup Coconut Flour
1/4 cup + 1 tbsp Coconut Milk
2 eggs
2 egg whites
1 tbsp flax seed
1/2 scoop protein powder (appx 1.5 tbsp)

  1. Combine all ingredients in a blender and mix until well combined.
  2. Grease a cooking pan with coconut oil.
  3. Pour in a bit at a time and cook uncovered over medium-high heat. *If you are adding blueberries or fruit, add it now, after you've poured the batter* 
  4. Once you see bubbles appear, carefully flip with a small spatula. The top will be a bit liquidy still as you flip, so do it decisively! It's alright if a bit of it spills- just use the spatula to move your pancake around and pick it up!
  5. If you are adding chocolate or something else that is melty, add it on top now!
  6. After another two minutes, check the bottom of the pancake. When it reaches your desired darkness, serve.


10 Minute Shoulder Burn Out

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Okay, let's start with a pop quiz. What do these fabulously fit celebs have in common?

Sources: (Eva Longoria) (Jessica Biel Timberlake) (Demi Moore) (Jennifer Aniston)

Okay, a lot of things, but first and foremost... ARMS!

Guess what? Your arms are your most influential bodypart. I know, you thought it was... something else. But, face it: your arms are the part of your body seen most frequently n-a-k-e-d. That's right. And the best part of your arms - the part that makes you look fit and slim - that's your shoulders.

Let's have a round of applause for the shoulders. [Where's my clapping emoji?!]

While prepping for my wedding, I focused heavily on arm, back, and shoulder exercises. Recently, I decided to be Claire Underwood for Halloween, which means it's time to bulk my shoulders back up.

This is my go-to workout, whether I'm in the gym and have a lot of weights options or am just sitting at home on the couch staring at my 10 pound weights. Ideally, you will have 2 or 3 weights options, so that you can start heavy and shift down as you max out. But, if you only have one, just perform the first round with 10 reps, then 8 reps for your second round, and 6 for your third.

Get The Workout:

*Note: if you only have one set of weights, just perform the first round with 10 reps, then 8 reps for your second round, and 6 for your third.*

A Guide To The Moves:

The Lateral Raise is one of the only exercises that isolates and works the middle of the shoulder muscle. Stand with your feet, shoulder width apart, and slowly raise the dumbells to the side until they are even with your head. Starting with heavy weights, you may need to bend your elbows in order to complete this.

The Shoulder Rotator works the rotator cuff. Focus on form and do these slowly, with both arms at the same time (image below shows one arm at a time - feel free to do that if you'd like, but I prefer to work the arms together in order to stay balanced and strengthen my core at the same time.

The Butterfly is another slow burn move. Start with your arms bent at 90 degrees in a goal-post formation, then bring your weights to the middle to close them together before opening back up. 
The Overhead Shoulder Press should feel like a bit of a relief compared to the prior two moves, because you are recruiting other muscles in the arm. Start with your elbows bent and weights by your shoulders, then push up toward the ceiling before slowly returning to starting position,


A Week In Workouts
For those of you who are still curious about my personal fitness schedule, which I used to post, here's me getting back on the bandwagon to share that information with you. Early this week, I was a bit under the weather, so I treated myself to two sick/recovery days.
Friday: Light Cardio - 60 Minute Walk on the Treadmill
Saturday: Weights - 45 Minute Fully Body Weights
Sunday: Skip (Sick day)
Monday: Skip (Sick day)
Tuesday: Weights & Cardio - 60 Minute Full Body Weights, 30 Minute Self-Guided Spin
Wednesday: Cardio - 2 mile run to Flex City Fitness, 60 minute workout, 2 mile run back
Thursday: Weights - 60 Minute Full Body Weights
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