Paleo Pancakes and Schweaty October Workout

Hi friends! How are you? Hope you’re having a fabulous morning <3

My pancakes this morning.. not so fabulous.


Burnt on the outside and raw on the inside… I’m 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.


  • 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

· 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:

pancakes (2) 

A few readers have asked about my thoughts on the Paleo lifestyle- it seems to work well for many people, but I don’t like I could be one of them. Grains and goat dairy are a huge part of my diet, and I wouldn’t ever want to give them up. My Crossfit friends are huge fans, though and seem to be enjoying it.

If these pancakes are any indicator… I’m still not sure how I feel 😉

So the weather this morning is BEAUTIFUL- cloudy, crispy, almost-fall weather. Perfect day for an outdoor workout, which is exactly what this month’s 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. Don’t 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 –which 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 you’re at the gym, or a bent-over dumbbell row]

-Tabata intervals: same as above

-Cool down. Stretch.

Playlist suggestions:

1) “You Make Me Feel” Cobra Starship

2) “Sexy and I Know It” LMFAO

3) “Got No Shorty” Sean Kingston

4) “Teeth” Lady Gaga

5) “I Like How It Feels” Enrique Iglesias

6) “Fuel” Metallica

7) “Fireball” Dev

8) “Mr. Saxobeat” Alexandra Stan

9) “All I Do is Win” DJ Khaled

Cool down: “It Will Rain” Bruno Mars <— 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 🙂

Hope you have a happy Thursday!



Head’s up: Sun Warrior came out with a NEW protein powder… you can imagine how excited I was to find out about this. OpenSky was able to source it and offer it as today’s promo deal, if you’d like to try it along with me 🙂

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  1. Jen on October 7, 2011 at 5:28 pm

    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 – there’s 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 ’em!
    I think I’ll have a fun October mixing this into my routine! Thanks!!

  2. Sierra on October 8, 2011 at 9:31 am

    Question Gina- how many reps of triceps, push-ups, plank, flyes, and rows do you recommend? Great workout- I love your Setember one, so I’m excited to try this one!

    • Fitnessista on October 8, 2011 at 10:17 am

      i’d do 12-15 and plank for about 30 seconds

      • Sierra on October 8, 2011 at 11:50 am


  3. Lara on October 8, 2011 at 3:26 pm

    Hi Gina,
    Paleo has certainly been the latest diet fad in my group of friends, both Crossfit and non-Crossfit people. It’s 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 can’t 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 they’ll be a hit and then they won’t have to take a break from their paleo ways over the weekend, haha.

    Thanks for the great content you’re 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 I’ve just started blogging over the past few months with my twin sister. It’s so much fun! Anyway, thanks again and I’ll let you know how my pancakes turn out 🙂

    be FIT. be HEALTHY. be EMPOWERED. being LA.
    ~ Lara

    • Fitnessista on October 8, 2011 at 9:54 pm

      definitely let me know about the pancakes!
      and thank YOU for reading <3 can't wait to check out your bog, too

  4. Nicole on October 8, 2011 at 10:03 pm

    I cannot, for the life of me, make pancakes. They always turn out burned on the outside and raw on the inside. I’ve given up and the job now belongs to my husband. 🙂

  5. Melissa on October 10, 2011 at 10:14 am

    I did the workout yesterday in the yard. It was great! For whatever reason the calf raise section killed me.

  6. RachelG on October 10, 2011 at 12:54 pm

    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?

  7. Heather @ Bake, Run, Live on October 11, 2011 at 10:21 pm

    I have been following Paleo for a few months now, and it’s 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!

  8. Brittany on October 12, 2011 at 11:15 pm

    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?

    • Fitnessista on October 13, 2011 at 12:13 am

      i have- i’m so glad you liked the workout! 🙂

  9. Coconut Cravings & a Kick in the Mouth | on December 27, 2014 at 1:56 am

    […] had a mad craving for some fluffy coconut pancakes, so I was super excited about trying Gina’s Coconut Paleo Pancakes only a quick look through the fridge threw that idea right out the […]

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