Author Archive for: ‘admin’

  • You Scream, I Scream – it’s Paleo Ice Cream?

    Reading the Lang Family Athlete of the Month Interview gave me a strange craving for ice cream (well, that and pancakes – go figure!).  Given that the weather says summer even if it is September –  it seemed like a great idea to ask Robyn for her family tested, approved and pleasing “Ice Creams”.  Thanks Robyn for sharing!

    Paleo Avocado Ice Cream

    1 can full fat coconut milk
    1/4 cup raw honey
    1 ripe avocado
    1/4 cup lime juice

    1. Puree all ingredients in a blender until very, very smooth.
    2. Pour into your ice cream maker and freeze according to manufacturers instructions.
    3. During last 5 minutes you can add 1/4-1/2 C frozen raspberries, blackberries, and/or lime zest if desired.
    4. Remove from ice cream maker and place in a freezer-safe container. Freeze for another 2 hours.
    5. Remove from freezer 10 minutes before planned consumption time and enjoy!

    Makes about 1 quart

    and Robyn says it “does turn out to be a lovely color green!”  Plus a side note that Robyn isn’t really an avocado lover and she still likes this – so don’t let an avocado stop you from giving it a try.

    If you don’t have an ice cream maker and are a Costco member, they have a great little Cuisinart ice cream maker for under $30.00 that is easy to use & clean up. It makes a quart at a time and you don’t need rock salt or ice as you freeze the container instead.

    Paleo Vanilla Ice Cream

    1 can full-fat coconut milk
    4 egg yolks
    1/4 cup raw honey
    seeds from 2 vanilla beans or 4 tbsp vanilla extract

    1. Pour coconut milk and vanilla into a pan and heat until it’s hot but not boiling (if you stick your finger in it, it should definitely be hot, but not enough to hurt).
    2. Whisk the 4 egg yolks in a separate bowl, and while whisking, slowly add one ladleful of hot milk into the yolks to b ring  the egg yolks up to temperature without scrambling them.
    3. Add 1-2 more ladlefuls of coconut milk to the egg mixture and mix until well combined.
    4. Return egg mixture to the pan of hot milk.
    5. Whisk the whole mixture for 1-2 minutes, or until a custard is formed (if you dip a teaspoon into the mixture, it should coat the back of the spoon and not run off).
    6. Remove from heat and cool on the counter or refrigerator until completely cool.
    7. Pour mixture into ice cream maker and follow manufacturer’s directions.
    8. Remove from ice cream maker and place in a freezer-safe container. Freeze for another 2 hours.
    9. Remove from freezer 10 minutes before planned consumption time and enjoy!

    **To make mint chocolate chip ice cream: use mint extract instead of vanilla (start with 1 tsp and move up from there depending on how minty you like it) and add 1/4 dark chocolate chips or chunks within the last 5-7 minutes of mixing.

    *** you can also add berries, coconut flakes, nuts, fruit zests… the sky is the limit!

    Makes about 1 quart


    If you don’t have an ice cream maker, how about a Paleo Popsicle?

    Chocolate Almond Butter Popsicles

    2 large bananas
    ¼ cup creamy roasted almond butter
    ¼ cup full fat coconut milk (you can also substitute water if you prefer)
    2 tablespoons cocoa powder
    1 tablespoon vanilla extract
    1. Mix all ingredients in a blender or food processor (or a mixer if you like small bits of banana)
    2. Pour the resulting liquid into Popsicle molds (or any freezer safe container), it will have the consistence of chocolate pudding
    3. Freeze until firm

    This makes 4 to 6 of the smaller Popsicle size molds and they have the texture / consistency of a fudgesicle

     – Colleen
  • Planning Your Workouts

    For me, the first rule of success is showing up for class.  Sounds obvious, doesn’t it?  Consistent attendance plays a key role in your success as it’s hard to learn, practice, maintain or perfect skills when you don’t show up.  And if you’re paying for a monthly membership, maybe you’re wondering why don’t you show up on a regular basis?

    There are lots of factors like work, family, emergencies (or maybe just that the sun is finally shining!) that affect a plan or a good intention to show up for a workout but there’s also a study that suggests “decision fatigue” and “ego depletion” or what some of us might think of as will power (what the author contends is depletion of mental energy) that plays a large role in that success.  And surprise – it may also be a factor in why you pick junk food, eat or drink too much and sometimes say the wrong thing.   So how do you get around that?

    Check out a post from Sweat Science for a quick read as I really agree with his conclusion:

    “When people ask me for advice about planning an exercise program, that’s one of the things I emphasize. Being flexible and fitting in exercise when it’s convenient may sound good in theory. But for me, at least, my will power isn’t strong enough to do that on a regular basis. Better to make the decision in advance, and then just follow my own orders when it’s time to workout.”

    You may also want to check out the New York Times article for more details about the study.  



  • Foundations Day 4


    (No Measure)

    Skill: Strict press, push press, knees to elbows (high knees)

    Metcon (AMRAP – Rounds and Reps)

    18 min AMRAP

    10 push press

    10 knees to elbows

    200 m run

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