Paleo Pancakes and Schweaty October Workout
Hi friends! How are you? Hope youโre having a fabulous morning <3
My pancakes this morning.. not so fabulous.
Burnt on the outside and raw on the insideโฆ Iโm not quite sure where I went wrong, because they were cooked on medium-low and I actually measured and followed instructions [a rarity]. If you try these and they work for you, let me know!
I was really excited to try this recipe because a friend posted it on her Facebook- quite a few people commented and said they love it.
Ingredients
- 1/2 C Canned Pumpkin
- 2 Eggs
- 1 Tbsp Honey
- 1/4 C Coconut Oil- Melted
- 1/4 C Coconut Milk
- 1/4 C Coconut Flour
- 1 tsp Cinnamon
- 1 tsp Baking Powder
ยท Preheat griddle or pan to 350. In separate bowls, mix wet and dry ingredient.Combine wet into dry. Spoon mixture onto griddle and cook 2-4 minutes per side.Enjoy as is, smeared with more coconut oil, or topped with pure maple syrup and pecans.
It made a lot of batter:
Cooking away:
A few readers have asked about my thoughts on the Paleo lifestyle- it seems to work well for many people, but I donโt like I could be one of them. Grains and goat dairy are a huge part of my diet, and I wouldnโt ever want to give them up. My Crossfit friends are huge fans, though and seem to be enjoying it.
If these pancakes are any indicatorโฆ Iโm still not sure how I feel ๐
So the weather this morning is BEAUTIFUL- cloudy, crispy, almost-fall weather. Perfect day for an outdoor workout, which is exactly what this monthโs schweaty workout is designed for.
Schweaty October Workout
A workout that can be done outdoors, in your neighborhood, on the track or at the gym. It consists of Tabata intervals combined with calisthenics and bodyweight exercises, with a couple of resistance band exercises thrown in there. Donโt have a resistance band? No worries- I put some options in brackets next to the resistance band exercises.
*As always, check with a doc before making any fitness changes, honor your body and your injuries. <3
-Jog/walk: 5 minutes [focus on warming up and go at a moderate pace]
-Slow squat- 25 [count down for two, up for two and squeeze your booty on the way up]
-Fast squats- 25 [down for one count, up for one]
-Walking lunges- 1 minute
-Lunge right: 30 seconds
-Lunge left: 30 seconds
-Tabata intervals: 4 minutes [10 seconds easy, 20 seconds hard โwhich could mean a power walk, jog or sprint- repeat 8 times for 4 minutes total]
-Bench tricep dips
-T push-ups
-Plank up and down [from your forearms up to your palms and back up again; make sure your booty stays in line with your body]
-Tabata intervals: same as above
-Calf raises- 25 slow [all the way up on your toes, halfway down]
-Calf raises- 25 fast
-Bent-over resistance band flyes [no bands? Use dumbbells instead]
-Standing resistance band row [no bands? Try a cable row if youโre at the gym, or a bent-over dumbbell row]
-Tabata intervals: same as above
-Cool down. Stretch.
Playlist suggestions:
1) โYou Make Me Feelโ Cobra Starship
2) โSexy and I Know Itโ LMFAO
3) โGot No Shortyโ Sean Kingston
4) โTeethโ Lady Gaga
5) โI Like How It Feelsโ Enrique Iglesias
6) โFuelโ Metallica
7) โFireballโ Dev
8) โMr. Saxobeatโ Alexandra Stan
9) โAll I Do is Winโ DJ Khaled
Cool down: โIt Will Rainโ Bruno Mars <โ on repeat over here. I love it <3
As always, let me know what you think if you give it a try! Lots of ab burners, leg burners and arm burners will be posted this month to help shake things up, too ๐
Hope you have a happy Thursday!
xoxo
Gina
Headโs up: Sun Warrior came out with a NEW protein powderโฆ you can imagine how excited I was to find out about this. OpenSky was able to source it and offer it as todayโs promo deal, if youโd like to try it along with me ๐
75 Comments
Leave a Comment
This site uses Akismet to reduce spam. Learn how your comment data is processed.
I did the Schweaty October workout today and it was about perfect! I pulled a back muscle in September and was doing a lot of stretching yoga to help it heal, so I was craving some cardio and weight-bearing. The workout is challenging โ thereโs some areas I need some shoring up (cough*resistance bands & t pushups*cough) and a few that I was able to add some flavor, ie weights, too, like the squats and calf raises. This was my first experience with Tabata intervals & I like โem!
I think Iโll have a fun October mixing this into my routine! Thanks!!
Question Gina- how many reps of triceps, push-ups, plank, flyes, and rows do you recommend? Great workout- I love your Setember one, so Iโm excited to try this one!
iโd do 12-15 and plank for about 30 seconds
Thanks!!
Hi Gina,
Paleo has certainly been the latest diet fad in my group of friends, both Crossfit and non-Crossfit people. Itโs funny because they stay pretty consistent and on-track during the week, but take Paleo-breaks over the weekend, especially when I make my whole wheat banana and blueberry pancakes or whole wheat crepe. They just canโt resist! I completely believe in eating REAL food and limiting any processed foods, but I think Paleo is too protein-intensive to be considered the healthiest way of eating out there. But I will definitely have to try out these pumpkin paleo pancakes and see what my paleo friends think. Hopefully theyโll be a hit and then they wonโt have to take a break from their paleo ways over the weekend, haha.
Thanks for the great content youโre always posting. I have been reading your blog for over a year now and it has definitely been a source of inspiration for me as Iโve just started blogging over the past few months with my twin sister. Itโs so much fun! Anyway, thanks again and Iโll let you know how my pancakes turn out ๐
be FIT. be HEALTHY. be EMPOWERED. being LA.
~ Lara
definitely let me know about the pancakes!
and thank YOU for reading <3 can't wait to check out your bog, too
I cannot, for the life of me, make pancakes. They always turn out burned on the outside and raw on the inside. Iโve given up and the job now belongs to my husband. ๐
I did the workout yesterday in the yard. It was great! For whatever reason the calf raise section killed me.
Hi Gina! This may seem like a silly concern, but while I am definitely working to tone up and shed a few lbs in the workout department, I want to stay away from getting monster calves. Right now mine are muscular but not manly (if that makes sense). Can a girl do one too many calf raises before they start to get too bulky?
I have been following Paleo for a few months now, and itโs been wonderful. I make a pumpkin cookie that is Paleo. 1/3 cup pumpkin puree, 1 egg (with the chalaza removed), 1 tablespoon nut butter, 1/8 teaspoon cinnamon, (and I add a tablespoon of chopped 70% dark chocolate). Stir and drop by rounded tablespoons onto a parchment paper lined cookie sheet. Bake at 375 degrees for 10 minutes. Yummy and portable!
Hey lady, I did this workout this morning and it was great-my legs are already sore. I used the tabata interval app on my phone to which made it super easy. Have you tried the app?
i have- iโm so glad you liked the workout! ๐
[โฆ] had a mad craving for some fluffy coconut pancakes, so I was super excited about trying Ginaโs Coconut Paleo Pancakes only a quick look through the fridge threw that idea right out the [โฆ]