Day 3- HUMP day!

Today’s Challenges:

  • eating processed food!! ugh i wanted something sweet!
  • cardio…RUN! you gotta run to get rid of that excess belly fat!
  • staying FOCUSED!

So to curb my sweet tooth I made PALEO pancakes:you can find the full instructions here

  • Prep Time: 5 minutes           Cook Time: 10 minutes
  • Total Time: 15 minutes        Yield: 1 serving (for you!)
  • Serving Size: 1 recipe           Calories per serving: 145
  • Fat per serving: 5 grams

Ingredients

  • * 2 egg whites
  • * 1/4 cup coconut flour
  • * 1/2 cup almond milk
  • * 1 teaspoon vanilla
  • * 1/2 teaspoon baking powder
  • * 1/8 teaspoon salt
  • * 1/8 teaspoon cinnamon
  • * stevia (I use 1-2 packets.)

paleo pancakes with casey couchois » Kimber.

 

WORKOUT

Crossfit Ruston (here)

Wednesday Cardio vascular mid range endurance

1. Partner row 250×3, Sampson lunges, calf/plantar fascia SMR 4”, SMR t spine

 2. 1000m row

3” rest

1 mi run

3” rest

5” ME double unders

3” rest

3. 4” hamstring flexibility (high or low or both)

daily-motivation-13

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