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Monthly Archives

December 2014

Avocado Pecan Brownies

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Alix and I were getting ready for our monthly trip to Austin. During this trip we will be going on a 3hr trail hike/climb/run one of the days and will be joined by 4 other friends. We wanted to bring along some fuel for the hike, but not your typical sugar filled “nutrition” bars. We needed something small and light that would travel well in a backpack. Voila, Avocado Brownies!! Loaded with good nutrition and very little sugar. One or two will sustain you for quiet sometime. So here you go!!

Prep time: 15 mins
Cook time: 30 mins
Total time: 45 mins
Serves: 8

◦ 4 oz (70% or darker) Organic Baking Chocolate or Chocolate Chips
◦ 1 T Coconut Oil
◦ 2 Large Avocados
◦ 1/4 c Local Raw Unfiltered Honey
◦ 1/4 c Navitas Naturals Cocoa Powder
◦ 1 T Vanilla
◦ 1 T Coconut Flour
◦ 3 Eggs
◦ 1/2 t Baking Soda
◦ 1/2 t Gluten Free Baking Powder
◦ 1/2 t Celtic Grey Salt (I like to add a bit more, but I like sweet/savory combo)
◦ 1Tbsp Organic Coffee Grounds
◦ 1 cup Chopped Toasted Pecans

1. In a double boiler (or glass bowl placed on top of a medium pot with water), over low-medium heat (can’t be too hot or it will scald chocolate). If you are using a chocolate block, break it into smaller pieces before. It will melt faster. Be sure to stir frequently.
2. Puree both avocados in the food processor. (be sure there are not chunks)
3. Fold the chocolate in with the avocados in the food processor
4. Add remaining ingredients and puree until creamy smooth
5. Remove blade from food processor and fold in pecans with a spatula
6. Grease an 8×12, or 8×8 pan (if you want thicker brownies) and pour the batter, smoothing out the edges.
Bake at 350 degrees for 30 mins. Cool and serve.


Push up to Shoulder Extension & Rotation:

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Your shoulder is the most mobile joint in your body. It is also the most unstable, and in most people one of the most imbalanced muscles. As busy adults a bulk of our daily activity a.k.a. “work” often leads us to sitting for prolong periods of time. When we sit for long periods of time we tend to do so with our shoulders slumped forward. This inevitably leads to short/tight anterior shoulder & chest and overstretched/weak posterior shoulder.

To help you combat this inevitable issue caused by sitting, and possibly training incorrectly, I shot a video of two push up variations that will help increase both shoulder mobility and strength. You can use one or both of these movements as part of your dynamic mobility warm up prior to strength training, or you can use it as part of your functional strength training routine. As with all strength training movements, using correct for is crucial to avoid injury and further exacerbate imbalances. I recommend doing these in front of a mirror so you can see your form or get with a local qualified fitness professional in your area to watch your form the first time around. If you have any questions or need help creating a functional strength training plan to reach your goals, leave a comment below or hit the “contact” button at the top of the home page.

To see the video click here. GOOD LUCK!!

Ridiculously Easy Chicken Soup

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I came home from a workout last week and needed to eat. That’s typical :-). We roasted a chicken the day before and we had plenty of leftovers, but my issue was that it was freezing cold outside, and cold chicken on a cold day just didn’t seem very appetizing. I had also just bought a large container of chicken broth from our local co-op and thought, “I’ll just whip up a quick soup”. MAN it turned out good. So I thought I would share it. The best part, besides the taste, is it takes 10 minutes MAX to make this. Enough with the jovial banter, here’s the recipe.

– 2 cups chicken broth (be sure it is from a free-roaming chicken & if it’s been in the fridge it should have the consistency of jello)
– 4-6oz shredded chicken
– 1-2 handfuls fresh spinach (tear it apart with your hands)
– 1 cup leftover baby carrots
– cayenne pepper, sea salt, black pepper to taste

Add all ingredients to a medium pot and turn on medium heat. Heat to your liking, remove and eat. It takes mine exactly 8 minutes before it starts to boil.