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Monthly Archives

October 2018

Easy Grain Free Waffles

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Mo and I LOVE brunch and eating big breakfasts!! But, who has time for that during the week?

We enjoy going our for breakfast on the weekends – we always get scrambled eggs with bacon and avocado or a veggie omelet and then we love splitting something like pancakes or a waffle, etc.! But, truth be told, I ALWAYS feel better when we eat at home. Is that always possible? No! Definitely not and I get that it’s not always possible for my nutrition clients either! But when it is, I like to take advantage of that time and indulge clean eating style 😎

These waffles are grain free, gluten free and sugar free but the coconut flour gives them the perfect hint of sweetness! They are fluffy inside and crisp outside and seriously so perfect! 😍

They take 15 minutes to make start to finish!
If you don’t have a waffle maker, use the batter for pancakes instead!
I like to spread some almond butter or plain Greek yogurt (sweetened with a little French vanilla stevia) on top and douse it in cinnamon and a pinch of sea salt!

Hope you enjoy these as much as we do!

Easy Paleo Waffles

Makes 3 Waffles

Ingredients:

  • 1 cup coconut milk
  • 1 tsp apple cider vinegar
  • 3 large eggs
  • ½ cup coconut flour
  • ½ cup tapioca flour
  • 2 tbsp melted butter/ghee/coconut oil (optional but recommended)*
  • 2 tsp vanilla extract
  • ½ tsp baking soda
  • ½ tsp baking powder
  • ¼ tsp fine sea salt

Directions:

  • In a large bowl, combine the coconut milk and apple cider vinegar. Let rest for five minutes.
  • Preheat your waffle iron.
  • Add the eggs to the coconut milk mixture and beat them for a few seconds until smooth.
  • Then add the remaining ingredients. The batter might be a little thick. If so, add 1 tbsp filtered water to thin out a bit.
  • Spray your waffle iron if necessary, to prevent sticking. Pour approx. 1/3 of the batter into the waffle maker (mine is pretty big and requires approx. 1 cup of batter per waffle or pour just to cover the bottom and then close.
  • Let cook until the light goes off and check the waffle for being done. It should be a light golden brown and somewhat crispy (approx. 4-5 minutes…)
  • Remove the waffle and repeat with the remaining batter.

 

 

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Instructions
  1. In a large bowl, combine the coconut milk and apple cider vinegar. Let rest for five minutes.
  2. Preheat your waffle iron.
  3. Add the eggs to the coconut milk mixture and beat them for a few seconds until smooth.
  4. Then add the remaining ingredients. The batter might be a little thick. If so, add 1 tbsp filtered water to thin out a bit.
  5. Spray your waffle iron if necessary, to prevent sticking. Pour approx. 1/3 of the batter into the waffle maker (mine is pretty big and requires approx. 1 cup of batter per waffle or pour just to cover the bottom and then close.
  6. Let cook until the light goes off and check the waffle for being done. It should be a light golden brown and somewhat crispy (approx. 4-5 minutes...)
  7. Remove the waffle and repeat with the remaining batter.
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Athlete Spotlight!! OCR Athlete Brandon Null

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Name: Brandon Null

Age: 32

Hails From: Duncan, Oklahoma

Sport: Obstacle Course Racer “OCR”

Occupation: High School Teacher & Gym Owner “Timeout Fitness”

Fun Facts:

  1. Favorite Food = Mexican
  2. Spirit Animal = Deer
  3. If he were running down a beach in slow-mo what song would be playing = “The Champ” by Nelly

Brandon joined Team Link just over 2 years ago after surgery to repair a torn rotator cuff. Since then he has done nothing but get stronger and faster! Not only is B a full-time teacher, he also owns a gym where he leads group training for fitness and for OCR. Brandon recently represented the U.S.A. at the Obstacle Course World Championships in London, England where he competed in the 3k & 15k race distances. Not only did he finish very highly amongst the best in the world in his age, he had 100% obstacle completion on the 3k and only had to retry two obstacles out of 99 the next day in the 15k. This is a HUGE testament to how his grip and grit have grown!! Congrats on a great season Brandon!!!

Mindset & Meditation: Set Your Workout Intention

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Setting an intention or intentions for your day has shown to boost mood, improve your ability to handle stress, and more.  But what about setting your intentions for a workout? When you set an intention or intentions for your next training session it can help you to understand  where your mindset and focus are before you begin. It can also be a very useful tool when you look back on the training session and see if you had a positive mindset and goals, which can improve your training session, or a negative mindset, which can negatively impact your session. Were you focused on the task/workout ahead? Or was your mind busy with “to do” lists, work projects, etc?

Listen to the audio -which I made for my online coaching clients but wanted to share with you also – for how you can set your intention for each training session to and how it will help you become the best athlete you can be.

If you need any help with mindset, focus, goal/intention setting email Coach Mo at mo@linkendurance.com

Episode 173: Brakken Kraker Talks on How he Rediscovered his Love for Training & Racing

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In this episode we get to sit down and chat with Brakken Kraker and he mic drops knowledge and insight for the entire show. Brakken has always been a leader in the OCR world both in competition and in coaching, and it came as a shock to a lot of athletes when he announced early in the year that he had been unhappy and “fallen out of love with training”.

We dive into this and along the way discover:

  • How his broken down minivan helped him rediscover his love for the sport and training
  • How to love the process not just the goal
  • How not to rush into decisions

We also talk about:

  • How to train in the off-season
  • The importance of sustainability & quality vs. quantity in trainig
  • Could Cross-Fit make a surge in Spartan Stadium races
  • His “go-to” workout for hills on a treadmill
  • and SO MUCH MORE

Seriously this episode is so full of great information that will help make you a better athlete in every way shape & form

CLICK HERE to listen or download from iTunes or wherever you get your podcasts!

Mindset & Meditation: Finding your Singular Focus

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Singular Focus

 

This week’s mindset echo’s the message from last week on sneaky ways to meditate in the sense that we are talking about a singular focus. Meditation is a challenge and takes years to get good at and many more years to master. Often times focusing on your breath can be quiet challenging as our monkey mind bounces all around with random thoughts popping in and out every few seconds. One of the ways I have found to help alleviate the monkey mind is to find something that you ARE good at focusing on. ONE thing.

 

As an example, I love to shoot a bow and arrow. When I draw the bow back I have to be focused on staying relaxed and staring at the target, all while breathing relaxed through my diaphragm. In order to hit the bulls-eye I have to be 100% focused on it. Anything less and I will miss.  I know the feeling of breathing and staring through the sites at my target. That is my singular focus, and I can use that in my mindfulness practice because my mind is already familiar with the process. All I need to do is close my eyes and mentally rehearse the process of shooting my bow.

 

So what could be your singular focus? Is it an activity that requires your 100% attention? Is it a game like Chess? Is it a thought process like prayer? This list could go on, and hopefully you get my point. Also, when you apply the singular focus technique it can be helpful to set a timer and try it for one minute. Once you can keep your focus for that one minute progress it to two minutes, then three, and so on. Do this consistently every day and before long you will be able to have a meditation and breath practice that lasts however long you want and/or need it to keeping your mind focused on one singular thing.

3 Ingredient Paleo Naan with Easy Primal Tzatziki

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This duo of recipes is one of my very favorite things to make for Mo and I (or, just myself 🙂 ) when I get the craving for something bready and unctuous! You know that craving? No? Just me? Ha! If you don’t know it – I’m not sure how to explain it… It’s just this want for something doughy that has a little chew to it and something to dip that texture in just tops it off! …takes it over the edge!

The naan in this recipe is not mine to claim at all! Ashley from My Heart Beets is due FULL credit for this and deserves every bit of it! She’s a genius for many of her recipes, but this one alone made me a believer!

The tzatziki is not traditional in the sense that it does not have cucumber in it. Could you add it? Absolutely! I would use a Hothouse cucumber. Halve it length-wise and then scoop the seeds out with a spoon. Finely dice or grate using a box-grater – a quarter to half of the cucumber depending upon your preference and mix it into the tzatziki recipe below.

I love to serve this with my Primal Greek Casserole (recipe coming soon!) or as an appetizer when we have company over… Or, like I said, when the craving hits me and I want something clean-eating to fill the craving with!

Hope this becomes one of your new go-to’s when you get that craving too! You’ll feel much better for it!

3 Ingredient Paleo Naan with Easy Primal Tzatziki

Makes 2 large Naan or 6 small Naan and 1 cup Tzatziki

Ingredients for Naan:

  • ½ cup almond flour
  • ½ cup tapioca flour or arrowroot flour
  • 1 cup canned light coconut milk
  • pinch of sea salt

Ingredients for Tzatziki:

  • 1, 7oz container 2% or full fat plain Greek yogurt
  • 1 garlic clove, finely minced
  • 1 tbsp fresh dill, finely chopped + more for garnish
  • zest and juice of ½ lemon
  • 1 tbsp white wine vinegar
  • ½ tsp salt
  • ¼ tsp black pepper

Directions for Naan:

  • Mix all the ingredients together.
  • Heat a large nonstick skillet over medium heat and pour batter to desired thickness.
  • Once the batter fluffs up and looks firm/mostly cooked – approx. 2-3 minutes, flip it over to cook the other side.
  • Continue until all batter is used.
  • Serve or store in an airtight container, once cooled, for up to one week.

Directions for Tzatziki:

  • Pour the extra water off the top of the Greek yogurt as you want it to be as thick as possible.
  • Place all ingredients except into a medium bowl and whisk well to combine.
  • Garnish with extra dill, if desired.
  • Serve!
  • This can be made one day ahead!

…naan recipe adapted from My Heart Beets

 

 

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3 Ingredient Paleo Naan with Easy Primal Tzatziki
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Ingredients for Tzatziki
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Ingredients for Tzatziki
Votes: 0
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You:
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Instructions
Directions for Naan
  1. Mix all the ingredients together.
  2. Heat a large nonstick skillet over medium heat and pour batter to desired thickness.
  3. Once the batter fluffs up and looks firm/mostly cooked – approx. 2-3 minutes, flip it over to cook the other side.
  4. Continue until all batter is used.
  5. Serve or store in an airtight container, once cooled, for up to one week.
Directions for Tzatziki
  1. Pour the extra water off the top of the Greek yogurt as you want it to be as thick as possible.
  2. Place all ingredients except into a medium bowl and whisk well to combine.
  3. Garnish with extra dill, if desired.
  4. Serve!
  5. This can be made one day ahead!
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Episode 172: Training & Nutrition Tips for Beast/Ultra-Beast and How to go into the Off-Season

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In this episode Mo, Miles, & Vic answer listener training, hydration, & nutrition questions for the upcoming Dallas Beast & Ulta-Beast. Even if you’re not racing the Dallas B/UB we provide great advice and tips to help you prepare for any B/UB you will do in the future.

We also quickly dive into how you should be training this off-season to make 2019 your strongest season yet!

CLICK HERE to listen or download from iTunes or wherever you get your podcasts!

The books Coach Mo reference about mindset
Elite Minds by Dr. Stan Beecham & Peak Performance by Brad Stulberg, Steve Magness

Mindset & Meditation: Meditation & Hormones

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Meditation is a practice that if done regularly can greatly assist in reducing stress, but you probably knew that already. What you may not know is that by reducing stress with the diaphragmatic breath during meditation it can also have a positive impact on your hormones. When we are stressed our bodies produce cortisol, which increases blood sugar, reduces immune function, and can decrease testosterone.

 

In this study, 4 months of meditation increased both testosterone and HGH in the subjects while simultaneously reducing cortisol. So if you are struggling with low-T and have a stressful lifestyle, you may want to consider a meditation practice before diving into any type of hormone replacement.

 

In addition to testosterone and HGH, meditation has been shown to increase the release of serotonin and oxytocin, which are key hormones that improve mood and empathy.  Dopamine is another hormone that has shown to be stimulated by meditation, which improves memory, attention, and problem solving.

 

So you see, taking  a few minutes each morning and evening to relax, breathe, and meditate not only starts and ends your day on the right mental track, it can have pretty profound affects on your body on a much deeper level than you once thought.