Sep 12th, 2014
This is time sensitive!! Metro FitnessWave offers a service that measures body fat through underwater weighing. This is a great compliment to the Paleo Challenge. For a 1 time test the cost is $60.00/person. For a pre and post test before and after the challenge the cost is $100.00. In order to get the services we need a minimum of 30 people to commit to the services. We are looking to have them come early next week. Please sign up if interested. The service is cash or check only and will be paid directly to Metro FitnessWave.
If you want to get your body fat tested for the paleo challenge or just because please sign up here asap!
With the Paleo Challenge right around the corner, here is a great breakfast alternative to satisfy that sweet tooth. Coach Christina told me about these a few years ago, but since I am allergic to nuts and, well, basically everything, I tweaked it so I could enjoy as well but still keep it paleo. It’s quick enough to make during the week (you can even prepare the mix the night before and keep it refrigerated) or pour batter into mini sized pancakes and use it as a sweet little side dish for a big weekend brunch! Enjoy
1 Medium banana, ripe (the more ripe the better for these!)
2-3 tablespoons of ground flaxseed meal, golden or whole ground(depending on the size of your banana, eggs, etc)
Mash the banana in a bowl with a fork until it is almost a “baby food” consistency. Next, add the egg and start to mix it in. Add 2 tablespoons of ground flax seed and mix it up until it resembles a pancake mix. (Note: if it is extremely watery still add in a little more flax) Put some cooking spray (or coconut oil or butter or whatever!) and add all of your mix to the pan and fry it up like a normal pancake. When it starts to bubble on one side, flip it and get your toppings ready!! Top with a scoop of nut butter, berries, or cinnamon and enjoy.
Note: Measure out nut butter to top off pancake and enjoy with 2 hard boiled eggs on the side and you have yourself a 3-block zone breakfast!
10 Minute AMRAP
5 Clean and Jerks (185,115)
50 Double Unders
Level 3 (155,105)
Level 2 (125, 85)
Level 1 (95,55)
800m Run @80%
50 Hollow Rocks