Tuesday, January 29, 2013

Roasted Eggplant Stacks

Roasted Eggplant Stacks
1 Italian eggplant cut into 1/4 inch rounds
1 tomato, sliced into 1/4 inch rounds
Fresh ground pork sausage or other ground meat of your choice formed into patties about the same size as your eggplant rounds
Finely diced sun dried tomatoes
Minced parsley
Extra Virgin Olive Oil
Balsamic Vinegar
Coconut oil
Sea salt
1. Brush both sides of your eggplant rounds with coconut oil and sprinkle with sea salt.
2. Broil the eggplant rounds under you broiler on high heat for 4-5 minutes on one side, flip  and broil for 3-4 minutes on the other side or until they are tender and start to brown.
3. In the meantime, pan fry your sausage patties until done all the way through.
4. Poach some eggs, slice the tomatoes, dice the sun dried tomatoes, and mince the parsely.
5. Now you stack.  Place a roasted eggplant round on a plate, top with a tomato slice, a sausage patty, some diced sun dried tomatoes, and a little bit of parsley.
6. Finish it all with a drizzle of olive oil, balsamic vinegar, and black pepper to taste.
Stolen From HERE!

Thursday, January 24, 2013

Relentless: HUSTLE

10/10 Clean and Press
10 Game Style Push Ups

Rx: 35/55#
Score: For time, 15min Time Cap

When in doubt do 10 reps...or 2x5 reps or 1x5 then 1x3 and 1x2 however you see fit to complete the reps. Use the swing on the clean and press (bell doesn't have to touch ground). Yes all reps have to be completed on one side before moving to other side. Use your hip opener on the SDHP and remember...fast, faster, and fastest. Game style push ups...well you know my thoughts on push ups LOL!

Good Luck!

Tuesday, January 22, 2013

Homemade Mocha Nutella

  • 2 cups raw hazelnuts
  • 1.5 tbsp coconut oil
  • 1-2 tsp pure vanilla extract (I used 2 tsp)
  • 1/2 cup coconut sugar
  • 1.5 tbsp cocoa powder
  • 1/4-1/2 tsp espresso powder (I used 1/2 tsp)
  • 1/4 tsp fine grain sea salt, or to taste
1. Preheat oven to 300F and roast the hazelnuts for 13-14 minutes, watching closely, especially if you aren’t sure of your actual oven temperature. When ready, the skins will have darkened and some will have come loose.
2. Place nuts into the centre of an old damp tea towel. Cover it up like a purse and rub the nuts for a couple minutes to loosen the skins. Pick out the “naked” nuts and place into processor. Repeat towel rubbing for the rest. It’s ok if all of the skins don’t come off. Add the rest to processor.
3. Process the nuts, stopping to scrape down the bowl every minute or so. After 9-10 minutes of processing, add in the coconut oil and process until smooth. This will help thin it out a lot and I don’t recommend skipping the oil.
4. Now add in the rest of the ingredients slowly and keep processing and scraping down the bowl for another 5-10 minutes, or until silky smooth. It took me 15-20 minutes total processing. The sugar will thicken up the spread significantly, but keep processing and the heat will smooth it out once again.
5. Store in an air-tight container in the fridge. It will harden slightly when chilled. Simply bring it to room temp or heat it to soften.
Stolen From HERE

Relentless: For The Love Of 7!

7min AMRAP
7/7 Snatches
7/7 Overhead Press
7/7 Suitcase Deadlift

Rx: 35/55#
Score 1rd = 42pts

When in doubt just do 7 reps LOL! Again, 7mins isn't a long time. If I cannot see 7 as unbroken, I look at it as a set of 3 and a set of 4. I like to complete 4 reps because that is 1 over half way. If I complete 3 reps first then that is 2x2 left or 4 reps as a whole. You got this, no biggie!

Good Luck!

Monday, January 21, 2013

Relentless: 3x36 Reps

Sit Ups

Rx: 35/55#
Score: For Time. 15min Time Cap.

I don't think this is going to take you 15mis and I really wanted to program this as 21-15-9, but I didn't want y'all to hate me and that was quite possible after the ladder last week :) The reps are divisible by 3 if that helps. The hardest part about this is going to be keeping count so good luck with that. EASY DAY!

Thursday, January 17, 2013

Relentless: Running Ladder

10 Curtis Ps (1 Squat Clean, Lunge, Lunge, Overhead Press)
Run 200m
10/10 Thrusters
Run 200m
30 Jump Squats
Run 200m
40 Mtn. Climbers
Run 200m
50 Russian Twist with KB
Run 200m

Rx: 35/55#
Score: For Time. 15min Time Cap

Okay, close your jaw and lets look at this. Yes its alot, but so was the amount you ate over the break (I'm 100% guilty as well). (A) Recover on the run. Period. (B) The higher the number, the easier the movement. Keep your form good and use your core and hip power. Think of a number complete, breath and then knock out another set. This is EASY for you!!!

Good Luck!

Tuesday, January 15, 2013

Crockpot Sugar Detox Dessert Stuffed Apples

  • 4 green apples, cored, bottom still in place
  • ½ cup Coconut Cream Concentrate or homemade coconut butter, melted
  • ¼ cup sunbutter, unsweetened (or other nut butter)
  • 2 tablespoons cinnamon (the more the better in my world)
  • pinch of nutmeg
  • pinch of salt
  • 3-4 tablespoon unsweetened shredded coconut
  • 1 cup water
  1. First you gotta core your apples, which is a pain if you don’t have an apple corer or paring knife…like me. I use a knife and drilled out the top then used a spoon to scoop out any core, leaving behind as much apple as possible and making sure not to remove the bottom. Perfection is not needed here.
  2. Mix together your coconut butter and sunbutter along with cinnamon, nutmeg and salt.
  3. Place cored apples in your crockpot and pour water in the bottom.
  4. Use a spoon to pour in your coconut and sunbutter mixture into each apple until it’s at the top.
  5. Top each apple off with a bit more cinnamon and your shredded coconut.
  6. Cook for 2-3 hours on low. The longer you cook it, the softer the apple will become so you decide!!
*These would also be wonderful with any sort of nuts mixed in! *If you are not on the sugar detox, dried fruit would be great in these!

Relentless: EMOM 10mins :)

EMOM 10mins
1 Burpee Broad Jump
1 Goblet Squat

*EAch round reps increase by 1 rep.
min 2...2 reps of everything
min 3...3 reps of everything
min 4...4 reps of everything

Rx: 35/55#
Score: Total score in the 10mins

Here is the deal, the rep scheme is LOW and the faster you go, the more rest you get...but HUSTLE! GO GET 'EM!

Monday, January 14, 2013

Relentless: 800m + AMRAP

800m Run
AMRAP in Remaining Time
15 Push Ups

Rx: 35/55#
Score: In the 7min time cap, Athletes will run 800m. In the remaining of the time athlete will complete the AMRAP. 1rd = 30pts.

7mins isn't that long if you really think about it AND the 800m will take up a chunk of time. With the push ups (you are going to get good at push ups wether you want to or not, LOL) Use your hips on the SDHP. The bell should go shine to chin at a speed of fast, faster and fastest. Your arms are just holding on to the bell and guiding it. Dont' try to pull the bell up, you need your shoulders for the push ups! YOU GOT THIS!!

Good Luck!!

Thursday, January 10, 2013

Relentless: 7min AMRAP

7min AMRAP
10 Burpees
20 Russian Twist with KB
30 Sit Ups

Rx: 35/55#
Score 1 rd = 50pts

You only have 7mins so you better HUSTLE! The numbers are easily divisible by 5 and 10, meaning complete and then breath, complete a set and breath. The movements are NOT hard, so you CAN do this with ease. KNOCK EM DEAD!

NOTE: If you are at home or without bell just tap on either side of your hips.

Tuesday, January 8, 2013

Chocolate Chip Cookies!

Chocolate Chip Cookies (Dairy Free/Gluten Free)

  1. Combine dry ingredients in a large bowl
  2. Stir together wet ingredients in a smaller bowl
  3. Mix wet ingredients into dry
  4. Form ½ 1-inch balls and press onto a parchment paper lined baking sheet
  5. Bake at 350° for 7-10 minutes
  6. Cool and serve
Makes 24 cookies

Relentless: BENCHMARK!!!

1mile for Time


Monday, January 7, 2013

400m Run Sandwich

400m Run
20 Goblet Squats
20 Game Standard Push Ups
20 American Swings
400m Run

Rx: 35/55#
Score: For Time, 10min Time Cap.

HAPPY NEW YEAR!! Welcome back Relentless Athletes! This WOD isn't an easy one to come back too...good thing you did the holiday WODs over the break so it shouldn't be to bad! There are only 2 400m so they should be a good solid effort. The last 400 should be ran without slowing down, no matter how tired your legs are. When you are done with that 400m, you are DONE! Now the in between "stuff". Like I alway say, find a number and stick with it. The squats should be unbroken, you are strong enough for that. The push ups. I would think of them as 4 sets of 5 because push ups are my weakness. The swings should be unbroken, if not 2 sets of 10. This one has an endurance attached to it.  Just move through it. The faster you go, the quicker you are done! LETS GO!!

Friday, January 4, 2013


Warning, this is another post NOT about fitness, but something I find useful! 

VOXER is another FREE app that I LOVE and use. I was introduced to this app during Crossfit Central's Women's Challenge. Us Women coaches used it to communicate during the Shoal Creek part of the Challenge due to the spread out location. It was perfect for that. Its also great for a quick response  or memo to a friend. Siri is great and all but if you don't look at what she typed, you could send some CRAZY messages. Unlike a walkie-talkie you don't have to be on a certain channel or in a set radius, I voxer my mom who is in BMT. Enjoy! 

Wednesday, January 2, 2013


I LOVE NEW YEARS! It is a time of celebration. A clean slate. A time to reflect and celebrate the old, but in with the new! New possibilites, new focus, new goals!  

What better way to enter into the new year than with your  best friend by your side and wearing your red boots?! Rach and I  started off the evening at Shane's house. Here we met up with some other trainers of 5 Fitness as well as come clients. 


 We, everyone at the party, all took part in a really neat activity. When we walked in, we were handed 2 index cards. On index card #1 we were suppose to write the negative stuff we wanted to forget about that occurred in 2012. Actions or events or items you want to forget about, just move past. You didn't have to share this with anyone either. When the fire was lit, we burned that index card.

On card #2 you were suppose to write a word(s) that you want to focus on in 2013. These/This word could be anything.

Since Rach and I are not the best of spellers, we drew pictures which made it WAY more fun! I do encourage you to do this. Create 1 word you want to focus on in the new year and write it on your mirror!

After Rach and I dominated the hula hoop context winning a bottle of Baileys...Thanks Shane!...we were off to continue our celebration at Coach Meg's party with alot of my Crossfit Central Family! Rach knows most of these people so it was that much more fun. We danced our tails off. The party was themed "Great Gatspy", but I wanted to wear my red boots, HOWEVER I do have a great desire to own a RED flapper dress and by golly I'm going to get one...and I'll prob be super annoying in it! LOL! Thanks Meg for a great party!

An hour or so after we cheered in the New Year, we finished up the evening at this new place that just opened up down south called, Moontower. Its a hole in the wall bar where we had a BLAST just dancing and making friends! We made it home not feeling to shabby. What a great way to enter into 2013!

Tuesday morning I woke up ready to take on Jan. 1st. I was going to be productive that day. I started a new supplement line called Ultra Immune.

I started my garden, somethingI have wanted to do for some time  now. I planted Kale  and Spinach  I have ordered seeds to  plant leeks, broccoli and eggplant. But don't worry I'll keep you in the loop regarding this. 

After we planted the seeds and watered, it was off to fix the fence. Like most, I share a fence with my neighbors. However it is their rental house and they have people that currently live there that are super nice, but dont' care about fence and from the look of their yard, don't care about their yard. However I really want a nice backyard for entertainment/resale value, therefore I went to work. Its going to need alot more attention but the fence is up and no nails are sticking out. Of course I had help from Duke and our guest Monty. 

I have also decided that I want a craft room in my house. BUTTT I'm out of rooms in this house so I have decided to turn my office closet into a craft room. With huge help from Pinterest it is coming together, slowly. Newest addition is the pants hanger turned into a ribbon holder. I'll also keep you up to date on this as well.

And last but not least, I got to work on my vision book. I LOVE my vision book, especially when I put my "type A" personality aside and just went nuts without organization and making it pretty. I drew it in, I glued pictures in it, I reflected.

2013 is off to a great start, I cannot wait to see what it has in store for me!