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Maple Coconut Pancakes – Paleo Style
November 25, 2014

Maple Coconut Pancakes – Paleo Style

These coconut pancakes are delicious. Fluffy and nutty, combined with some berries and coconut yogurt, these pancakes are perfect for the not so naughty breakfast or treat.

Maple Coconut Pancakes – Paleo

Serves 4
I haven’t had a lot of success with Paleo pancakes, but these ones are delicious.


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Prep Time
10 min

Cook Time
10 min

Total Time
20 min

Prep Time
10 min

Cook Time
10 min

Total Time
20 min

Ingredients
  1. 4 eggs
  2. 1 cup coconut milk
  3. 1 – 2 tablespoons pure maple syrup (or rice malt syrup) – you judge sweetness
  4. 2 teaspoons pure vanilla extract
  5. 1/2 cup coconut flour
  6. 1/4 cup gluten free flour (your choice)
  7. 1 teaspoon baking soda
  8. 1/2 cup almonds
  9. 1/4 teaspoon ground cinnamon
  10. 1/4 teaspoon sea salt (optional)
  11. coconut oil for greasing (or butter)
  12. for serving: mixed berries, mango, coconut yogurt, slivered almonds
Instructions
  1. Put the eggs, coconut milk, maple syrup and vanilla into food processor or blender and process till combined.
  2. Add coconut flour, gluten free flour, almonds, baking powder, cinnamon & salt to food processor and blend till smooth consistency.
  3. Taste, check for sweetness etc.
  4. Let sit for about 2 minutes to thicken up.
  5. Heat a medium pan and grease with coconut oil. Medium to low heat.
  6. Pour batter into the pan, about 3 – 4 tablespoons for each pancake. Brown for 2 – 3 minutes per side.
  7. Serve warm with Coconut yogurt, berries & mango. Sprinkle slivered almonds & cinnamon on top for a bit of pizzazz..
FABULOUS PHYSIQUES https://www.fabulousphysiques.com.au/

 

Lea Wagner No Comments , , ,
November 10, 2014

Kind of CrossFit

ComplexI won’t try to hide it, I am not a big fan of Cross Fit.  It is the injury issue and poor form I have witnessed that I have a problem with. People should be properly educated on form, acceptable rep numbers, and the warning signs of when to stop, this is the responsibility of the instructors.  There are plenty of Personal Trainers in my field of Strength and Conditioning out there too who aren’t strict on form either, shame on them.  

There are a few ideas I have taken from Cross Fit and incorporated them in my own gym as my clients can confirm over the years.  This week I will be incorporating some of the workouts specified in this article written by the awesome Christian Thibaudeau on T-Nation.  3-complexes-for-rapid-female-fat-loss.  I, and my clients are fortunate however, that training is one on one, so strict form will be always adhered to at all times. 

 The Modified Cosgrove Complex – 6 Reps of each

1. Deadlift
2. Straight-Leg Deadlift
3. Romanian Deadlift
4. Bent-Over Row
5. Front Squat
6. Push Press
7. Back Squat
8. Good Morning 

 

The Kettlebell Complex – 6 to 10 Reps of each

1. Overhead Squat
2. Squat
3. Swing
4. Bent-Over Row
5. Romanian Deadlift 

The Waterbury Dumbbell Complex

1. Reverse Lunge, 6 reps per leg
2. Romanian Deadlift, 12 reps
3. Good Morning, 12 reps
4. Front Squat, 6 reps
5. Military Press/Push Press, 6 reps
6. Bent-Over Row, 6 reps
7. Floor Press, 12 reps

Let the fun and games begin. 

Lea Wagner No Comments , , ,