Holiday cheer

Finally starting to feel like the holidays in phoenix

Pumpkin waffles + coffee + Christmas candle

= Holiday Cheer

Paleo Pumpkin Waffles


1/2 cup pureed pumpkin

3/4 cup almond flour

1/4 cup canned coconut milk

1/2 cup shredded unsweetened coconut

2 tablespoon maple syrup

2 eggs, whisked

1/8 teaspoon baking soda

1/8 teaspoon baking powder

1 tablespoon vanilla extract

1/2 teaspoon cinnamon

1/2 teaspoon nutmeg

1/4 teaspoon ginger

1/4 teaspoon salt


1.Heat  up your waffle iron!!

2. In a medium-sized bowl, mix together coconut milk, eggs, maple syrup, and vanilla.

3. Then add the rest of the dry ingredients and pumpkin and mix together. Add a bit more coconut milk, if needed. The batter should be runny but still have a bit of girth to it..

4.Pour into your waffle maker. Be careful, they expand.


Todays CrossFit WOD

Dips 7-5-3

1 mile run

2000m row

1 mile run

I’m now down to the smallest band they have

whoo hoo….body weight dips here I come!

Total time for Jerry 30:55

Jerry is a great workout to incorporate into you cardio routines, it will push you and is a nice way to mix it up!

If you’re a beginner start slow and build up, ½ mile run, 1000meter row, ½ mile run.

Stay strong! Your are capable of a lot more than you give yourself credit for!

What are some of your fitness and health goals before the new year? I have a whole list of them….work in progress


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