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. Jamie @ FoodinRealLife on October 6, 2011 at 12:51 pm

    In my experience, pumpkin pancakes are hard to perfect. The pumpkin makes the batter wet and it needs a good balance of flour to balance it out. I think that combining pumpkin into pre-made whole wheat pancake batter (instead of milk or water) works well. The reason this probably didn’t work was the ratio of pumpkin to flour.

    • Fitnessista on October 6, 2011 at 12:52 pm

      i think you’re exactly right. usually when i make my protein pancakes, i can only add 1-2 T of pumpkin without the batter getting too gloopy

      • Ana on October 6, 2011 at 5:06 pm

        I was going to say exactly that, try reducing the pumpkin puree to about 2 T. In my experience, more than that makes the pancakes to wet, and I agree with Jamie, I have used Trader Joe’s Multigrain pancake mix and added pumpkin to it and the pancakes were awesome, best ever!
        Oh, and Gina, let us know how you like the Warrior Blend. I really like Sun Warrior protein (both natural and especially the Chocolate one, yum!), but I was not a huge fan of the new blend. I think it is the texture of the pea protein that I am not a big fan of – much like in the vega proteins.
        I love rice protein though and will continue to buy the regular Sun Warrior. But I would really like to see how you like the new one since you are also a huge SW fan!

  2. Kathryn @ Flopoodle on October 6, 2011 at 12:51 pm

    That workout sure does look schweaty! Love it!

    I’m with you on the Paleo diet – it sounds great and I did try it for a while, but I love my bread and pasta and grains too much to stick with it. I use certain principles from it in my diet, though, like eating food in its most natural, least-processed form whenever possible.

  3. Katie on October 6, 2011 at 12:52 pm

    Oh my gosh, I’m so excited to try this workout! Thank you so much, Gina! 🙂

    • Fitnessista on October 6, 2011 at 12:53 pm

      let me know how it goes!

  4. Cat @Breakfast to Bed on October 6, 2011 at 12:53 pm

    Paleo is so hard to live with. I love too many different types of foods to be so limited.

  5. Desi on October 6, 2011 at 12:54 pm

    Love the workout and the playlist to go along with it. I can’t wait to try it out once someone is here to watch the kidlet.

  6. Erin @ Girl Gone Veggie on October 6, 2011 at 12:54 pm

    I love that Bruno Mars song! He is so incredibly talented!

    Yeah I don’t know how people live a Paleo lifestyle, I need my dairy and grains!

  7. Sara K on October 6, 2011 at 12:59 pm

    I don’t think I can do paleo either by the prevalence of dairy in my diet- haha love the playlist; and love that you put Mr. Saxobeat on there 😉

  8. kathleen @ the daily crumb on October 6, 2011 at 1:05 pm

    love new pancake recipes! sorry it didn’t turn out 🙁 so looking forward to a new schweaty workout… they are my fave!

  9. Chelcie @ chelcie's food files on October 6, 2011 at 1:10 pm

    I can’t wait to try this workout! I LOVE the september one!

  10. Felicia (Natural + Balanced) on October 6, 2011 at 1:14 pm

    i made paleo pumpkin pancakes last week and they came out great! the ingredient are somewhat the same, but proportions are pretty different. if your willing to try again check it out, they came out really good 🙂

  11. Joelle (On A Pink Typewriter) on October 6, 2011 at 1:18 pm

    WOO, can’t wait to try this workout.. As for those pancakes (which sound amazing), 1/2 cup sounds like too much pumpkin to me.. that may be why it didn’t cook up in the middle.

    I tried Paleo for a few weeks in the summer if you recall, and I loved how much energy it gave me… I just had a tough time avoiding my beloved breakfast carbs. 🙂

  12. Leslie W on October 6, 2011 at 1:19 pm

    I did Paleo for a while. It helped with my acne for sure. I LOVE whole grains and my yogurt, though. I do admit that trying it made me realize how much I substituted grains for veggies. I ate next to NO veggies. Now, I limit my grains to a healthy amount. I try to put chili, spaghetti sauce, etc over veggies instead of starches now. However, I couldn’t live entirely paleo. I wasn’t comfortable eating that many animal products.
    I burned my first batch of paleo pancakes, but my burner was too hot. lol My family loved the banana/almond butter ones from everydaypaleo. 🙂

  13. Casey @ Pocket Full of Sunshine on October 6, 2011 at 1:32 pm

    Yay! I love your workouts. And the playlists are my fave. 🙂

  14. Ashley on October 6, 2011 at 1:34 pm

    i’m addicted to your playlists. if i have a party i think i need you to come DJ it 😀 so excited to try this when i get out of work!

    also, i’ve been looking for a good way to work on strengthening my back, but i’m not in love with a lot of gym machines. could you post something with a back+shoulders focus that can be done sans gym? my backless dresses will thank you!

  15. ilovefetacheese on October 6, 2011 at 1:34 pm

    Ha i made a similar recipe but used sweet potato instead of pumpkin and they turned out nast. Total disappointment. They looked exactly like yours too – blackened but sorta raw on the inside. SADNESS.

    • ilovefetacheese on October 6, 2011 at 1:35 pm

      PS i have a recipe for primal pancakes where you just sub almond flour/meal (3 bucks at TJs) for flour, and they work out great!

  16. Julie on October 6, 2011 at 1:45 pm

    Maybe your heat setting was too low for the pancakes? I always use my griddle set to 375 when I make pancakes. It should take just a couple minutes on each side. You never want to flip more than once either, if at all possible.

  17. Amy on October 6, 2011 at 1:52 pm

    Hey Gina,

    I made some pumpkin pancakes a week ago…………..using box pancake mix and adding canned pumpkin along with cinnamin and nutmeg…………..the batter was thick I added a bit more water……….surprisingly turned out well…………….and so tasty………………..with syrup…………… maybe thinning out the batter helps….? I made regular pancakes today, ez and delish—not into the trial and error some days:)

  18. Angela @ Eat Spin Run Repeat on October 6, 2011 at 2:05 pm

    Great workout Gina! I love combining cardio with strength exercises and the workout I’m posting tomorrow does that too. Sorry to hear about the pancake fail. Even though they didn’t turn out to be the prettiest, that ingredients list would still make me think they should taste reasonably good!

  19. Katie on October 6, 2011 at 2:08 pm

    I have many pancake fails , but as long as they taste good, then its a success ; )

    Happy Thursday love!

  20. Marguerite Miller on October 6, 2011 at 2:15 pm

    I would also try thinning the batter a little, and/or cooking on LOW, since med-low burned them! May take a little longer, but you may have better results!

    • Fitnessista on October 6, 2011 at 2:46 pm

      next time i’ll definitely try that

  21. Ashley @ My Food 'N' Fitness Diaries on October 6, 2011 at 2:20 pm

    Looks like a great new workout! I would do outside if it weren’t SNOWING right now! Can you believe it?! I sure can’t… I’m sure it’ll melt quickly, but regardless, I’m not quite ready for it yet.

    • Fitnessista on October 6, 2011 at 2:46 pm

      snowing! i’m shivering just thinking about it

  22. Ali on October 6, 2011 at 2:28 pm

    Aww, I hate it when pancakes go awry, that is no fun. I wonder if it just doesn’t have enough buffer for all the sugars, so they got really burnt really fast? It is always interesting to me when people try to make baked goods without flour… Your workout looks awesome! As per usual of course!

  23. Jessica @ Fit Talker on October 6, 2011 at 2:32 pm

    I love how #8 turned in to a smiley face from the 8 and ).

    It’s the little things that make my day!

    • Fitnessista on October 6, 2011 at 2:45 pm

      that always happens! i need to put a “.” in there next time

  24. Elizabeth @ reads recipes runs on October 6, 2011 at 2:32 pm

    I am SO addicted to Sun Warrior protien! It’s seriously the best! I caught my husband sneaking some from my giant bag, even though he just bought his own.

  25. jen f. on October 6, 2011 at 2:38 pm

    it’s so rainy here in salt lake, so that bruno mars song is perfect. we have played through it a few times 😉
    Smoking Crayolas Blogspot

    • Fitnessista on October 6, 2011 at 2:45 pm

      it’s cloudy and rainy here too… the perfect soundtrack 🙂

  26. Michelle on October 6, 2011 at 2:50 pm

    So you haven’t sampled the new sunwarrior protein yet? I’m curious what you think of it. I love their other protein powders and have bought them whenever you have an opensky promo (thanks, by the way, for that . . . makes it more affordable!). Anyways, I’m interested to see if it tastes as good, how to use it, etc.

    • Fitnessista on October 6, 2011 at 3:00 pm

      nope, this will be my first time trying it, too! it’s insanely hard to find

  27. Averie @ Love Veggies and Yoga on October 6, 2011 at 3:17 pm

    I have friends who do crossfit and love their paleo diet. Wouldn’t work for me but it works for them and that’s all that matters.

    The pancakes…my bet is the honey. It has a tendency to burn SO quickly. I would say skip the honey next time and just use a touch of other sugar or sweetener, stevia, white or brown sugar, etc and I bet that will help. There is something about honey in batters that is burn city for me.

    • Fitnessista on October 6, 2011 at 3:24 pm

      that could totally have been the reason why

  28. Michaela on October 6, 2011 at 3:23 pm

    Thanks so much for the workout!! I will def do this tomorrow!!! Love when body parts feel sore, crazy, but true 😀

  29. Mardi on October 6, 2011 at 3:47 pm

    I just got my new Sunwarrior blend delivered to my door as I was finishing up reading your post. Talk about timing! So naturally I hurried into the kitchen to whip up my fav smoothie snack. Must say that my normally good banana/strawberry/raspberry mix was even better! I’ve never tried Sunwarrior before but had to get some to try after I learned about all my new food allergies. I was suprised not only at the great taste but that the massive size of the scoop! Is the serving size always 21g? It just seems like sooo much.

  30. Sara on October 6, 2011 at 4:16 pm

    I’ve had many disasters with pancakes that have any sort of vege in them (usually pumpkin or sweet potato). I tend to cook them as many smaller pancakes (we call them pikelets, but this might be a kiwi word). As I don’t have a non-stick pan, this has proven to be the only way to get them right. One big pancake and I get what you got: burnt on the outside, raw on the inside. Not so appetising.

  31. Moni'sMeals on October 6, 2011 at 4:22 pm

    nice workout, I will let you know if I do it, it is so similair to a wrkout that I put a client through this am. 🙂

    GASP! What is the new sun warrior flavor???? 🙂

  32. Michelle @ Turning Over a New Leaf on October 6, 2011 at 5:44 pm

    I don’t have any coconut flour, but I MUST try this pancake recipe with my almond flour!

  33. Heather @ Get Healthy with Heather on October 6, 2011 at 7:29 pm

    I’ve had trouble with pancakes high in coconut flour and no other flour to balance it out… Bummer though, it sounds tasty.

    Love the schweaty workout!

  34. Kristen on October 6, 2011 at 8:02 pm

    Hey Gina! Thanks for the October workout. I made my way to the local high school track with my handweights ready to kick this workout’s booty! 🙂

    When looking at the workout, I didn’t think it would be all that difficult. BUT let me tell you… those Tabata intervals kick your butt! You start off full of energy and going hard, then by the end, if I was going at a “hard run,” I was happy. It was challenging, worked different muscle groups, and didn’t take forever to do. LOVED IT.

    One question though… maybe I’m doing them wrong, but the calf raises really ended up *killing* my arches in my feet. Any thoughts or future suggestions/modifications? Otherwise, AWESOME workout!
    Thanks for the OUTDOOR workout – prefer those to gym workouts! Love being out in nature!

  35. Jonathan on October 6, 2011 at 9:07 pm

    Alot of my clients are into Crossfit and the majority of them are following the Paleo diet. Seems like a cult or something…lol

  36. Courtney @ The Petite AthlEAT on October 6, 2011 at 9:09 pm

    I was 100% Paleo for almost 3 months. But when I jumped on the scale and had gained almost 8 pounds, I said THE HELL WITH HIS. All of that meat and butter and fat and lard was apparently not working for me. Now that I am eating lighter foods (whole wheat, oatmeal, cooking with flaxmeal and ground oat flour), I FEEL lighter, healthier, and happier. I am back to my normal weight: 120 pounds, and still have just as much energy, muscle and happiness! Any diet that says it’s okay to eat bacon 10 times a day is on crack. That is all. I drank the Kool Aid for a little while, but am SO happy now that I am back to my original ways. I eat healthy, I watch my macros, and I watch my calories. 🙂

  37. Chelsea @ One Healthy Munchkin on October 6, 2011 at 10:01 pm

    I love dairy and grains way too much to give them up too. I think I’ll stick with my post-Agricultural revolution diet. 😉

    Looks like a great workout. Tabata intervals are killer!

  38. meagan on October 6, 2011 at 10:13 pm

    It’s not pumpkin, but it’s a good coconut flour pancake recipe base:

    I’ve had to tinker with it some–decreasing the liquid just a smidge and making sure that the pancakes are small–but I think they turn out really well. Though, before I tinkered with it I made a complete mess with the first batch and…it was much Saturday-morning-sadness.

  39. Laury @ thefitnessdish on October 6, 2011 at 10:20 pm

    I totally cut and pasted the playlist. I haven;t even charged my ipod in months because my music is so outdated and I’m so sick of it…and too lazy/cheap to DL new tune-age.

    Sorry about the pancakes. I hate it when I am SO excited about a meal and it doesn’t turn out….especially breakfast….and pancakes for that matter because it’s a rarity I make them.

  40. Diana on October 6, 2011 at 10:30 pm

    I love your schweaty workouts! So excited to try this – it def has some of my favorite moves-of-the-moment and I’ve been dying to try tabata intervals! Thanks for sharing 🙂

  41. Melissa on October 6, 2011 at 11:46 pm

    For the right/left lunges is that a normal lunge or a side lunge? I’m excited to try the new workout.

    • Fitnessista on October 6, 2011 at 11:46 pm

      regular lunges

  42. Monica on October 7, 2011 at 1:05 am

    Gina, I would love to know what you think of the paleo diet? I have been successful with it and feel great when on it but it makes me nervous to be eating all of that fat! Many days I would be getting 50% of my daily calories from fat- mostly “good” fat. (I didn’t do any lard-yuck!) Any thoughts?

  43. Nada (One Arab Vegan) on October 7, 2011 at 4:12 am

    Yay a new workout! Your september workout has literally been kicking my butt all month so I can’t wait to try this one – the playlist is downloading as we speak. I’ve been reading for about a month now and yours has quickly become one of my favourite blogs – thanks Gina 🙂

  44. Lauren @ Oatmeal after Spinning on October 7, 2011 at 7:44 am

    I’ll try out the recipe and let you know if they work for me (I’m guessing I’d get the exact same results because I am famous for having baked goods burnt on the outside and raw in the middle).
    I wonder if you put them in the oven for a bit if they’d bake through? That might be too much work for pancakes, though!

  45. Heather on October 7, 2011 at 8:28 am

    Fall weather is the best, isn’t it? The crispness just makes you want to skip everywhere. Or maybe that’s just me. 😉

    That workout looks fab, Gina! Also, looove Bruno Mars. Regardless of how overplayed he is, he still has my heart. 🙂

  46. Jacquelyn on October 7, 2011 at 12:15 pm

    I bought the sun warrior protein from your open sky!!! I used my $10 sign on credit so it was a great deal for me. I can’t wait to try it!!!

    • Fitnessista on October 7, 2011 at 12:52 pm

      amazing- i hope you love it!

  47. Tina on October 7, 2011 at 1:00 pm

    I just tried this workout on my lunch break at our work place’s gym. I loved it!! It kicked my bootaay!!!
    One question though…on the non tabata exercises (arms, lunges, calves) how many sets am I supposed to do? I did 2 sets on the arms, but one set with the lunges. I wanted to save room for the rest of the workout! Love, love, love the workout! Thanks Gina!

  48. Nichole on October 7, 2011 at 2:51 pm

    I’ve had great luck with the Paleo diet. I’ve been doing it since January, and it’s helped me to shed all my pregnancy weight without impacting my milk supply, which has been wonderful. I hear you on the pumpkin pancakes though…I tried a recipe similar to this a few weeks back, and it didn’t end up cooking through, and it was basically like delicious hot pumpkin mush. Honestly, it was delicious, and if you just considered it mush and not a pancake, it was okay. A better strategy might be to add only about 2 tbsp to 1/4 cup of pumpkin to a coconut flour based pancake mix and add pumpkin spice as well. Then it wouldn’t be too gloppy!

  49. Sara on October 7, 2011 at 3:38 pm

    I did this this morning! I really liked it. Thanks for all your workouts, you really vary it up and they make me feel strong!

  50. RachelG on October 7, 2011 at 4:42 pm

    Ah! SO looking forward to doing this Tuesday morning in a physical and mental prep for my job interview! 🙂

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