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Showing posts from August, 2014


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xoxo, Kerri O.


This Week's Workout Calendar + A 30 Day Paleo Challenge?

I cannot believe there are only 2 weeks left in my Coffeyfit workout rotation. Summer flew. Though, it always does I suppose.

This week's workout calendar:



Also, I've been kicking around the idea of hosting a 30-day strict Paleo challenge for a while now. This morning I was looking at the calendar and saw that September 1st is a Monday! And of course September has exactly 30 days... Totally a sign, right?

I always recommend that people try strict Paleo for 30 days. It can work wonders. Whether you want to find out if certain foods bother you, want to give Paleo a try, or just want to try something different it can be a powerful thing.

Right now I'd like to gauge interest. If you'd be interested in joining me for a 30 day Paleo challenge in September, complete with private Facebook group for questions/support/encouragement, please comment below!
If there's enough interest I'll post the "RULES" next week.

Apple Pie a la Mode Protein Smoothie

What's your favorite kind of pie? Mine is a toss up between peach and apple. Or maybe pumpkin or rhubarb. Mmm, pie...

Since going Paleo I've been working on converting some of my decadent family recipes to being more Paleo friendly. I haven't yet perfected a Paleo apple pie recipe, but this recipe fills that void for me until I do. 

Latley I'm pretty obsessed with this smoothie; it tastes just like a piece of apple pie with a scoop of ice cream on top. Really. Try it!


Apple Pie a la Mode Protein Smoothie Recipe Ingredients:1/2 Cup Unsweetened Vanilla Almond Breeze or Silk Unsweetened Vanilla Cashewmilk
1 Serving vanilla whey protein (I'm currently obsessed withSFH Vanilla

1 Cup frozen apple slices (I find frozen at my grocery store, you can also peel, slice, and freeze your own)
1/2 teaspoon Saigon Cinnamon
Pinch of nutmeg





Directions:Add the almond or cashewmilk, protein, and spices to your blender and blend. Next, slowly add the frozen apple slices until well blended an…

This Week's Workout Calendar + A New Paleo 101 Page

I cannot believe we're almost half-way through August! Most people I know have kids starting school this week or next. Yikes. We homeschool and won't start until the first week of September, but that is quickly coming to meet us! I have much paperwork and planning to do still. 

But, I'm not yet ready to let go of summer. We may take off on a trip before school starts. We've been wanting to go see Northern California. Why "may"? I'm a huge planner, my husband is not. I would have everything planned out and he would get up on a Sunday morning and say "Pack some stuff and let's go!" It used to drive me crazy, but now I find the spontonaity fun. So, some vacations are totally planned and some, like this one, we wing it.

OK, onto this week's Coffeyfit workout calendar:



I may need to take an extra rest day this week just due to everything I need to get done this week. We'll see...
You may have noticed that I've added a new Paleo 101 page t…

Paleo Smoky Grilled Pineapple Burgers

Since going Paleo my family has fallen even more in love with our grill. Paleo and grilling just work well together. The past couple of years I've even been stepping outside my grilling comfort zone more and more. Grilling things I'd never thought to have grilled before and trying new flavor combinations. I have to say I'm pretty thrilled with the results of most of my flavor experiments. 

In the past I'd never have thought to grill fruit, but it's amazing. Grilling fruit and adding it to traditionally savory dishes? Brilliant.



Oh yes, and? New rule: every burger recipe for the rest of forever must contain grilled pineapple. OK, maybe more of a guideline. It's a seriously delicious combination though.

This Smoky Grilled Pineapple Burger is always a crowd-pleaser at my house. It's not only Paleo, but Whole30, glutenfree, lower carb, and clean eating friendly. I promise you won't miss the bun! 

paleo, grilled pineapple burger, smoky grilled pineapple burger,…

Does Dairy Bother Your Joints?? Plus, This Week's Workout Calendar

I've noticed lately that dairy seems to bother my joints. Now, you know I have that old hip injury from my first marathon that flares up once in a while. I'd never been able to pinpoint exactly what caused this. However, over the last few months I've wondered if it's related to my dairy consumption. Being Paleo I don't do a whole lot of dairy, but when I do seems to correlate with my hip acting up. I'm not entirely sure if it's the cause, but it's awfully suspicious.

Lately I've been feeling like I need a boost of "good bugs" and have been having quite a bit of yogurt and kefir. I also always have the occasional whey protein and half & half in my coffee. All of that on top of the organic grassfed butter I normally include in my diet (it doesn't seem to bother me at all) has added up to a whole lot of dairy in my diet. My hip had been completely perfect prior to this increase in dairy. Now? It's bothering me again. Interesting to…

Green Tea and Melon Post-Workout Smoothie Recipe

As I’ve recently amped up my workout schedule I’m also paying closer attention to my nutrition, especially when it comes to properly fueling and recovering from workouts. This smoothie recipe is perfect for post-workout. It's packed with great stuff like green tea and protein. Plus, it’s delicious! Can’t beat that. I love it post-workout, but it's great anytime.
I would not call this recipe strict Paleo as it uses whey protein. I realize that some Paleo folks don’t use protein powder at all, but I do. I find it a quick and easy way to boost my protein. Plus, I just plain enjoy it in my smoothies!
When looking for a protein powder I prefer a good, clean whey protein or collagen. If you don’t tolerate dairy try substituting collagen powder for the whey I’ve used.

Ingredients ½ cup boiling water 1 Yogi Muscle Recovery Green Tea bag ½ cup Unsweetened Vanilla Almond Breeze 1 heaping cup frozen melon balls (I use honeydew, but any will work) 1 serving vanilla whey protein powder

Directions In…

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KETO Cocktails: The Lemon Drop

I love a good glass of red wine now and then, I mean it's practically a health food, right? ;) But sometimes I just want a cocktail. I'm all for moderation and having a drink now and then, but I'm just not down with the calorie, carb, and sugar counts of some of my favorites. Seriously, have you ever looked them up? Eek. So, I've set to work at converting my favorite cocktail recipes to be more keto diet friendly!

The first cocktail recipe I'm tackling is the keto lemon drop. I used to love these, but haven't had one in years because of the sugar in them. In my early twenties I had a friend who used to make them for me all the time. We would have a shaker full of these, a good dinner, and a chick flick on a weeknight, it was kind of bliss. Her recipe called for so. much. SUGAR though! Looking back I think she may have used a wee bit more sugar than most, but they were really good.





I think my keto-ized recipe comes pretty dang close to those delicious memories! It…

Cinnamon Vanilla KETO Coffee Creamer Recipe

There are tons of keto coffee creamer products flooding the market right now. Some are fantastic options. Some chock full of nasty ingredients. But most of them are on the pricey side.

I decided to work on some clean, more budget-friendly, keto coffee creamer recipes we can easily make at home! (Check out my Keto Peppermint Mocha Coffee Creamer too.)⠀

This dairy-free Cinnamon Vanilla Keto Coffee Creamer is definitely one of my favorites. I just love cinnamon coffees. They're delicious. Plus, cinnamon is supposed to be good for blood sugar control. Win-win.


Keto Cinnamon Vanilla Coffee Creamer ⠀⠀☕☕☕ ⠀

INGREDIENTS⠀⠀1 can (13.66 oz) Canned Coconut Cream
2 teaspoons Organic Saigon Cinnamon⠀
2 teaspoons Organic Pure Vanilla⠀⠀
Low Carb Sweetener to taste, generally 5 to 10 packets OR 5 to 15 drops monk fruit (optional)⠀ ⠀
DIRECTIONS⠀⠀Add all ingredients to your blender. Blend, just until combined. About 30 seconds, scraping the sides if you need to. ⠀
Store in the refrigerator for up to 5 to 7 d…

What is 75 Hard #75Hard: Documenting My Experience With The 75 Hard Challenge

January 1, I embarked on an interesting journey; I decided to start the 75 Hard Challenge (scroll to the bottom of the post for my updated journal on my progress. I've gotten a lot of questions on this program and what it is exactly, what the rules are, etc. So...


What is 75 Hard? It's a mental toughness skills development challenge started by Andy Frisella. His premise is that mental toughness is a skill and therefore can be learned, practiced, and honed. Andy designed this challenge to cultivate: confidence, self-belief, self-esteem, self-worth, endurance, fortitude, grit, perseverance, self-discipline, endurance, resilience... and all of the skills inside the scope of mental toughness.  Check out the podcast that started it all for all the info from Andy himself: https://andyfrisella.com/blogs/mfceo-project-podcast/75hard-a-75-day-tactical-guide-to-winning-the-war-with-yourself-with-andy-frisella-mfceo291 Note that if f-bombs are going to offend you this is not for you. 

So, w…

Paleo Smoky Grilled Pineapple Burgers

Since going Paleo my family has fallen even more in love with our grill. Paleo and grilling just work well together. The past couple of years I've even been stepping outside my grilling comfort zone more and more. Grilling things I'd never thought to have grilled before and trying new flavor combinations. I have to say I'm pretty thrilled with the results of most of my flavor experiments. 

In the past I'd never have thought to grill fruit, but it's amazing. Grilling fruit and adding it to traditionally savory dishes? Brilliant.



Oh yes, and? New rule: every burger recipe for the rest of forever must contain grilled pineapple. OK, maybe more of a guideline. It's a seriously delicious combination though.

This Smoky Grilled Pineapple Burger is always a crowd-pleaser at my house. It's not only Paleo, but Whole30, glutenfree, lower carb, and clean eating friendly. I promise you won't miss the bun! 

paleo, grilled pineapple burger, smoky grilled pineapple burger,…

Keto Paleo Friendly Coffee Creamer Recipe

Going keto paleo has me missing one thing: the organic grass-fed half-and-half I'd been having in my coffee. Since going paleo over a year ago I've searched and searched and just never found anything else I love in my coffee. I'd just about given up on a keto paleo-friendly coffee creamer!

I was almost to resign myself to black coffee forever, but then I decided to resort again to trying to make my own. This version is simple and quite delicious. Not only is it keto paleo, but Whole30 and 21 Day Sugar Detox friendly as well.




Keto Paleo Cinnamon Vanilla Coffee Creamer
Ingredients
1 can Organic Canned Coconut Milk(the kind in the carton just won't do it)
1 teaspoon Cinnamon Vietnamese Organic
1 teaspoon Organic Pure Vanilla for 100% Whole30 compliant swap for vanilla powder
2 teaspoons raw local honey or Organic Maple Syrup (optional, leave out for KETO, Whole30, or 21DSD)





Directions
Blend all ingredients well in your blender. Store in the refrigerator (the cinnamon tends to set…

A Day In The Life: My Fitness, Food, and Supplement Routine

A group of my fitness blogger friends decided to do Day in the Life posts today. I get a lot of questions about my routine. My Paleo eats, how much I work out, what supplements I take, how I fit in my blogging/freelance/work...stuff like that. I thought joining and doing a day in my life post would be fun and a great way to answer all of those questions at once!

This was yesterday (Tuesday 1/20). It was a pretty average day for me.



4:30 AM My alarm on my phone goes off. I get up, get dressed in my workout clothes, and take my pre-workout (it says to take it 30-60 minutes before your workout, I shoot for 30). This is a new supp for me and I'm still just taking 1 to see how it goes. I also take my Acetyl L-Carnitine because the bottle says to take it on an empty stomach. 
Sometimes I hit snooze until 5, but I'm trying hard not to do that. A lot of people say to sleep in your workout clothes to save time, but that doesn't work for me. What does work for me is to have my workout …

Jillian Michaels BodyShred Full Review

I have to say my two months of BodyShred flew by! It seems like I just started yesterday. Ah, time flies while you're having fun. Right? OK, in this full review post, I hope to give you a good overview of exactly what the BodyShred program is as well as my thoughts and opinions on the program. So, is Jillian Michaels BodyShred hype or help? Let's chat...



Jillian Michaels BODYSHRED is Jillian's latest total-package fitness program. This set includes:


What's in the box:BodyShred Fitness Guide
BodyShred Meal Plan
BodyShred Rotational Calendar
BodyShred "Let Them See You Sweat" Workout Towel
DVDs-
     8 - Shred Style Circuit Workouts
       1. Launch
       2. Rise
       3. Amplify
       4. Escalate
       5. Conquer
       6. Triumph 
       7. Zenith
       8. Apex
     2 - Straight Cardio Workouts
       1. Fire Up
       2. Ignite
    Plus, bonus workout Opus and a disc on the cast and teaching the moves. So, a total of 12 DVDs are included in this set.


The BodyShred Workouts

New Science To Help Us Age Healthier? Yes, Please. #MitoQ

If we're friends on Facebook you know that I just turned 39 last month. I embrace that. I look forward to making my last year in the 30's amazing and cruising into my 40's in style. I firmly believe in embracing our years. Our age. I believe in being the most amazing, healthy, fabulous US we can be at every age! I have no desire to be (or even look) 25 again.

But, I'm not going to lie. I feel it. I see it. I look in the mirror and notice those little lines. Spots. Hrmmm. So, when I was offered the opportunity to try out MitoQ supplements and skin cream I paused... I researched... I was intrigued!


I love this brand. I love their focus on healthy aging. Yes. THAT.
A Little Info on MitoQ

MitoQ is a brand new type of antioxidant called a mitochondria-targeted antioxidant. MitoQ is a revolutionary new form of CoQ10 that targets mitochondria, your cellular batteries - it is scientifically proven to be 847 times more effective than CoQ10! This exciting new supplement was developed…

30 Easy Prep and Pack Whole30 Lunch Recipes

The Whole30Program is amazing. I highly recommend it. Every time I've done a Whole 30 I have felt AMAZING by the end. It's a very empowering experience. It is not however an easy one. Mostly because the food prep can take much more time if you're used to grab and go options. A little planning ahead and you can definitely make it through the 30 days.

When it comes to Whole30 lunches, 3 things worked best for me:


Quick and easy salads.Prepping food on Sunday.Cooking too much at dinner and eating leftovers for lunch the next day.
I thought I'd share 30 of the awesome Whole30 lunch recipes I've found from my favorite bloggers (and a few from me!). I've included all three options I listed above. Some quick and easy salads, some to prep an entire recipe on the weekend and then portion them for lunches that week, and some to be cooked for dinner and the leftovers packed for lunch the next day. Play around and see what works best for you.

This list of 30 Whole30 Lunch Reci…

The Killer Jillian 30-Day Workout Rotation #killerjillian

If you've visited FitViews before you have probably noticed I'm rather fond of Jillian Michaels at-home workouts. I own virtually all she has and have reviewed many on this blog. They're just good, solid workouts that give me great results. 
I'm particularly fond of Jillian programs, calendars, and challenges. I've blogged through Body Revolution and BodyShred. I vlogged through the 30 Day Shred. Pretty much every Jillian challenge set forth I've delightedly owned.
But I'm feeling a bit "been there done that" lately. I want a new Jillian challenge. Something fresh, something challenging, something different. Something new to motivate me and push me. So, I decided to come up with my own! I'm calling it the #KillerJillian Challenge.


The #KillerJillianBefore I launch into the calendar, a little disclaimer: This challenge is in no way endorsed by Jillian Michaels. It's just a for-fun workout calendar I came up with. Also, I'm not a trainer, d…