Fall is finally here in Alabama! 🍁🍁 Although we have a couple of warmer days at the start of the week, we are starting to stick to the cooler temps!
Today im sharing with you another workout that gets your whole body worked: legs, arms, core, and even gets your heart rate up with bursts of cardio!
This is another good workout you can do almost anywhere, and all you need is a pair of dumbbells.
Also be sure to sign up for my weekly emails! I send them out every Tuesday and Friday. Sign up on the right side of the home page! 😁
**Do each circuit 2-3 times through, with 1 min rest in between.**
Starting in a standing position, lunge forward, passing a dumbbell under your leg to you other hand.
Come back to standing position, lunge forward with other leg, and pass dumbbell back under.
Starting with both dumbbells in front, rotate arms out to the side, keeping elbows bent at 90 degrees. From there, press dumbbells straight up above head. Bring dumbbells back down, and rotate arms back in to starting position.
Starting in a pushup position, bring one leg up toward your elbow on the same side. Take leg back to start and repeat on other side.
—> Cardio Burst: 30 seconds Jumping Jacks
–Narrow Squat to Calf Raise
Standing with feet together, come down into a narrow squat. Coming back up, stand straight into a calf raise. Repeat.
Starting with dumbbells together, come up into a hammer curl. Once back down, rotate out to the side, and come up into a wide curl. Each curl counts as 1 repetition.
Starting in a seated position, with ankles crossed, lean back some and rotate/twist the dumbbell from one side to the other, focusing on aiming for the hips.
—> Cardio Burst: 30 seconds butt kicks
Starting in a standing position with dumbbells in front of you, hinge forward until dumbbells get just at or below your knees. Stand back up, keeping back flat. Repeat.
–Overhead Tricep Extension
Starting with either one or both dumbbells above your head, use only elbows to bend and bring weight back behind your head. Raise back up to starting position.
Lying flat on your back, with hand underneath tailbone for support, take both legs from the “up” position, and lower down almost to the floor. Lift your legs back up before they completely hit the floor…you want to keep core engaged the whole time.
—> Cardio Burst: 30 seconds Toe Taps (use dumbbell…or a step) to tap.
This workout will take you a little longer than 15-20 minutes, but if you’re in need of a shorter workout, and one that requires NO equipment, check out this Tabata Workout that focuses on legs and cardio.
I plan to post more Short, HIIT workouts that will focus on other body parts too, so check out those soon!
Questions for you?
Do you plan to try this workout? If so, let me know how it goes?
Are you a gym person or do you prefer to workout at home?
Happy Monday friends!
Has there ever been something you wanted to be able to do? A dream or goal you wanted to achieve?
Have you ever tried and failed at any of these?
If you answered yes, then you are just like the thousands of other people who have tried their hand at something and did not succeed overnight. We are human and not perfect.
The good news is, we still get credit for trying, even if we don’t succeed right away, or at all.
You know how many things I have tried since starting Crossfit in January that I still can’t get? Do you know how many things I can accomplish now, after my many attempts + efforts?
When I first started Crossfit, I was trying, learning, and attempting all the moves. It was a new side of fitness for me. Over the months, I’ve been able to achieve things I never thought I’d be able to do, and I even competed in my first Crossfit competition in August. (My team got 2nd place!)
Have my failed attempts at a PR or mastering a move got me down? OH YES. There are many days I get discouraged because I can’t seem to be fast enough, nail a move, or hit a PR. But I have to start reminding myself that I still get credit for trying! I’ve come a long way since January.
I can finally hit 130 pounds on a squat clean!
If you asked me 6 months, even one month ago, that i’d be able to clean 130 pounds, I would not have believed you.
My attempts and efforts pay off in due time! I just need to know I still get credit for trying, even when I don’t get something down or accomplished.
This goes for more than fitness, of course, but it’s my good go to examples.
For me, I have major goals for this blog and it’s future. Will I have failed attempts on my way there? Of course I will! It’s part of it, and I know I won’t succeed overnight. A lot of people don’t realize just how much work a blog is. I love it though, and I have goals!
Whatever your goals and dreams are, remember you get credit for trying…even when you don’t succeed! Things won’t happen immediately or overnight, but if you keep your goal in sight, and put forth effort, time, and the passion you have for it…you will succeed! 😊
You only have two options:
make progress OR make excuses.
Which one would you rather choose?
I’ve chosen both, to be honest.
This question can apply to anything in life. Most of us have some kind of goals or a dream we want to reach. Here are a few of mine:
–Grow more personal training clients
–Continue blogging, not just to reach more people, but to make some extra income.
–Continue getting stronger in the gym. I want to finally nail a Kipping Pull up and a legitimate Hand Stand Push-up!
Am I making progress in these areas? I think so…but I have definitely had my excuses from time to time.
I am picking a goal of mine to dive more into, but mainly to let you know that whatever your goal is, it will not come overnight. (Unless you hit the lottery.) Progress takes time, but with that time, you will be able to reach your goals and accomplish things you thought you never would.
Let’s jump back to the second half of my college years (PRE Crossfit). The above picture is of me and my best friend Staci at her wedding in 2013. I weighed in at 117 pounds and was STILL unhappy with my body.
Throughout most of college, I was way too strict on what I ate and how much I ate. MyFitnessPal was my closes friend and it gave me major anxiety to get above 1200. Now, keep in mind I was running a lot and taking spin classes. Most days I aimed for 2 workouts thats lasted at least an hour or more.
I was overexercising, not fueling my body properly or enough, I never did much strength training, and I actually lost my period for several months.
Fast forward to the beginning (February) of this year. After graduating college, my weight went back up, I didn’t run as often (no time), and I dabbled in different workouts. But then I tried Crossfit…and it literally changed my life.
Not only was it time for a change in my fitness routine, but it came at the perfect time in my life when I needed to be surrounded with amazing people, and to be able to challenge myself and test my strength (physically and mentally).
Austin and I were talking last night about how far my strength has come. Last week was just not a good week in the gym for me when it came to the workouts and my mental game. Sometimes I don’t feel like I’m making progress. I have excuses.
When I started (the third pic from the top) I was snatching 55-60 pounds. My Snatch is now 90 pounds and I’m close to 95!
I can now back squat 205 pounds, and deadlift 240 pounds!
I have gotten double unders pretty consistent, gotten a couple strict pull-ups, and mastered a rope climb (only once…and it took me a minute). All these things I could not do at the first of the year.
Progress takes time. Yes, you will have excuses, but you must push those aside.
My weight now? STRONG.
I am still amazed at how far I have come. it’s crazy to think I have been doing Crossfit for 7 months. I have gotten stronger physically, emotionally, and mentally, although I still have tough days.
I say all this to remind you that, yes, we all will have our excuses, but choose progress…one day at a time. Progress takes time, but when you hit those goals and dreams…it’s all worth it. 😀
Ive been patiently awaiting the internet at my new apartment, so I’m a little late getting a post up for you guys.
I hope you all enjoyed your weekend and were able to spend it with friends and family. Friday was spent up at the hospital for Austin’s Dad’s bypass surgery. Everything went SO good and the recovery process has begun. Day by day!
Saturday was…MOVE IN day!
I haven’t finished putting everything up and/or decorating, and I don’t have all my furniture yet, so those pictures will be coming soon.
The apartment has much more space than I first anticipated. Moving in was my first time to be able to see it. And one of the things I love is that my patio doesn’t face the parking lot…so I can sit out, drink coffee, and see some nature! 😀
The first official fall decor is up! <3
So before I get into this official grocery haul, I want to highlight how much I love the grocery pick up option at Walmart.
At my old apartment, I took advantage of this free grocery pickup quite often. It’s so convenient with my schedule sometimes, even though I’m one who loves to physically grocery shop! Like, for real, you could pay me to buy your groceries and I’d be happy about it! 😊
After moving in, I scheduled a grocery pickup for Sunday around noon. I knew I was going to already have some food that I took with me Saturday, but knew I wouldn’t feel up to going up and down aisles for groceries. Moving is a whole other workout level sometimes!
All you do is go on the Walmart Grocery App, pick your Walmart location, set a pickup time, and you can get to ordering your groceries.
You have to have a $30 minimum, but if you’re getting things you need, it should be no problem getting there! 😊
They make it easy to shop by category, so if you know exactly what you need, or are looking for a specific product, you can go to that catoegory to make it quicker. This goes for non grocery pick up orders as well.
I also love the option where they show you what you’ve ordered in the past and make it easy to order past items. If you ordered a lot of similar items, this comes in handy!
I spent a little over $60 and got all of this!
Questions for you:
Have you ever used the Walmart Grocery pickup option before?
What’s one of your go-to grocery items you purchase almost every time?
Happy Humpday everyone!
What a week it has been already…
As many may know, my boyfriend’s (Austin) dad has been in the hospital. What started out as double pneaumonia turned into needing triple bypass surgery.
So I’ve been helping out, running back and forth to hospital, work stuff in between, and trying to fit in more packing for the move Saturday.
Needles to say, a lot of us are physcially, emotionally, and mentally tired.
This got me thinking about the breakdown of our health.
We have 3 main categories of health:
1. Physical Health
Our physical health is basically the function of our bodies. It’s our everyday activities, our fitness, and how well our body runs both inside and out.
In a lot of cases, we think we are doing fine, but sometimes there’s a curveball thrown that makes you realize how important our physical health is. You can eat right and exercise, but you still run the risk of getting something or something happening to you. In some instances, it’s genetics and you can’t do anything about it.
Austin’s dad just went in for pneumonia, not realizing what condition his heart was in. But, if it wasn’t for the pneumonia, his heart would have just gotten worse.
It’s still vital for us to eat well and exercise…all while finding a balance. It’s so important for us to take care of ourselves the best we can! Some people may poke fun at me for how I eat sometimes, but there’s a reason I eat the way I do (And yes…I still enjoy pizza and burgers) 😀
2. Mental Health
Our mental health is our psychological + emotional well being. When we have a lot of things going on, when we have stress at work or at home, and you go-go-go a hundred miles and hour, it takes a toll on us mentally…especially with our emotions.
Clear, mental health can be viewed as happy, content, and at peace with where you are. It’s a good place to be in and a place we should all strive to be in.
When you have other things going on, whether it’s work related, family/relationships, health problems, or all of the above, we eventually get to the point of pure exhaustion and have a breakdown.
Some people hold it together really well, but I know for me after a period of time, after bottling it up for so long, I just have to have a good cry session and let things out. That’s good for us too, you know!
3. Spiritual Health
Our spiritual health, to me, is just as important as the others.
Because with God, all things our possible. He is our source of strength and guidance. He knows what’s best for us. He is our healer. He is always by our side.
I can go on and on with this one. I have to put my faith and trust in Him when things start to pile up in life…or when those lemons are thrown at me.
Evaluate these areas in your life.
-Are you feeling run down?
-Do you feel like you can never catch a break?
-Do you have days you feel like you have no hope or don’t know who to turn to?
More than just physical, being healthy overall includes our mental/emotional, and spiritual health as well.
Happy Tuesday everyone!
I wanted this post out yesterday, but after being gone all day Saturday and Sunday, I just didn’t feel up for having it done by then!
This past weekend I competed in my first ever Crossfit competition.
Mayhem on the Mountain, done at Oak Mountain State Park, has been going on for 4 years now, and this year was the biggest yet!
Saturday was all individual events, so that meant Austin and his brother Sawyer completed, while Sunday was all teams, which meant my team—me and 3 other wonderful ladies from the gym—competed throughout the day.
Here’s a recap of the weekend!
We were up and at ‘em Saturday for Austin and his younger brother, Sawyer, to compete. They were competing in the Men’s Scaled Individual division.
First up was a WOD called “Midline Assault”. It included the assault bike, burpee box overs, kettlebell swings, deadlifts, and sit ups.
They all started and ended on the bike, and Austin was really pushing it at the end, despite being tired. He did great!
We had several from the gym come in support on the individual day! Haley and I cheered on from the side while her boyfriend tried to get some pictures!
Along with cheering Austin and Sawyer on, Lauren and I were getting an idea of what Sunday was going to be like, since we are on each other’s team.
In between their first and second event, we checked out the vendors they had set up. I told myself I would only get one pair of new shorts…I ended up getting 2 shorts and 2 workout tanks! Oops…
Workout 2 was called “Risky Business”. They both started off with a complex…Sawyer hit a PR and Austin got to 255!
After that, they had to swim, jump rope, row, and do knee ups (all of which my team knew we had to do the next day, be it set up differently). Austin did great on this one!
The last one was “Ladies Night”, full of clean + jerks, dumbbell thrusters, and dumbbell burpee deadlifts. They both did great! Overall Austin got 5th and Sawyer got 7th. Out of 18 others, I’d say that’s great!
(Photo: Casey Marie photography )
Sunday was my team’s, 4 Snatches No Jerks, day to go! We were going early to register and be ready, because our first workout was at 8:30!
First up, “Ladies Night”. We were worried about this one because there was only an 18 minute time cap to get it done, and the couple times we practiced this workout, we didn’t get it done under the time cap.
( photo: Casey Marie Photography )
In this one, 2 of us had to hang from the bar while the other two complete 30 clean + jerks. Lauren and I held the. whole. time! We weren’t able to do that before Sunday.
( photo: Casey Marie Photography )
After the clean + jerks, Lauren and I had to hold the barbell in front rack/squat position while Michele and Lauren did the dumbbell thrusters and dumbbell burpee deadlifts! Once completed, we swapped places and did it all over.
We did it right under 18 minutes and we were so excited!!
Since an almond milk caramel macchiato was all that fueled me for the first workout, I ate a banan with peanut butter, a baby food pouch of mango and pumpkin, and a little ham roll up Lauren brought. Time to rest and re-fuel!
( bike photos: Casey Marie Photography)
Next up at 11 was our second workout, “midline assault”. Michelle and I started out taking turn on the assault bike while robin and Lauren completed deadlifts, kettlebell swings, burpee box overs, and sit-ups (down and back), then they tagged up and Michelle and I went out to complete those moves.
( photo: Casey Marie Photography)
40 deadlifts, then 30 kettlebell swings.
( photo: Casey Marie Photography)
Then it was on to 20 burpee box overs and 40 sit-ups.
Whatever time was left we took turns on the bike for calories until time was up.
After cooling off and coming back down, I drank some coconut water and decided to eat a little more than random snacks before our last workout. I grabbed a little chicken, a little pork, and s sweet potato from the MealFit booth!
The pineapple flavor coconut water is my favorite!
In between we got to relax more and I got to see this pretty lady and her team do one of the workouts. They did fabulous! (Psst, they got first!)
I love my gym family and love how many of us were out at Oak Mountain competing and/or cheering!
Before you knew it, it was time for our last workout, “risky business”. We started with the same complex as Austin and Sawyer did Saturday, with 8 minutes to find a one rep max.
Leading up to Sunday, I’ve been unable to hit #100 on the complex. One part of it kept giving me trouble. We had to do 1 power clean, 1 hang clean (the hardest for me), 1 squat clean, and had to get it overhead somehow…which I ended up jerking it.
I ended up getting #100 and it didn’t feel bad at all!! I had thought about going #105, but we ran out of time. The rest of the workout was a mix between a swim, rowing, jump rope, hanging knee raises and alternating dumbbell snatches. We were exhausted by the end of that workout since we’d been there almost all day!
Me, amber, Austin, and some others cheered on our gym’s other teams while we waited to see what place we came in.
We sat in first all day, it due to a team playing unfairly, we had to do a tie break at the last minute. We were all a little mad because it was handed poorly and they just threw it at us, without breaking anything down.
We ended up losing the tie breaker, but still got 2nd place and podiumed!
Im so proud of my team and all we accomplished in this competition! For my first competition ever, I’m glad to have done this one with this group of girls! 🙂
Happy Monday everyone!
I hope you were able to get some rest this weekend and enjoy the sun we had, even though it was quite hot!
Today I want to talk about something I struggle with and I know that others do too:
Letting things from your past affect your present.
Whether it something that happened 2 years ago, 2 months, or yesterday, we often times continue to carry something from our past with us and let it affect our present. Big or small, minor or major, we just tend to hold to things more than we should.
I can drop things and move on quickly depending on the situation.
For example, my divorce was with me for a little while and I let it get me down…mainly because, even though I wanted it to be done with anyway, I was embarrassed that I let it get to 2 months before it got so bad that I told myself i should have stopped it before it happened.
I quickly realized how much weight was off my shoulder, how much better I already felt, and I had grown hope for the future. It made me stronger to be honest. Everything happens for a reason, and God doesn’t take you through something you can’t handle.
I have never been so happy in my life right now. It’s been so so long since I’ve been genuinely happy in all areas. I have true love, amazing friendships, and I’m doing what I love for a job.
For me, that was my big thing, but I also let smaller things drag me down and I will carry it into the next day sometimes. A recent example: I’ve been working on movements and workouts for a Crossfit competition me and a few friends are doing as a team. I am SO excited to be a part of it, but I’ve been getting super down and frustrated because I’m not hitting certain numbers like I am hoping I’d already be hitting.
When I get frustrated or down in the gym, I just want to give up and not try anymore. I always want to push myself in the gym to be better and stronger, but sometimes I have those days I want to not try anymore. I know that mentality isn’t going to get me anywhere, and I’ve been told that before.
I have to constantly remind myself how far I’ve come since starting Crossfit. I have only been doing this since January, and just since then I have come so far. All my other teammates on my team have been doing this longer so they have more under their belt. Yea, it makes me feel as if I am out of place from time to time, but they are all so encouraging and motivating!
Its the encouragement and motivation I receive from Austin and my friends that help me to keep moving on the next day. I have to push what I did yesterday out of the way and not dwell on what I couldn’t do.
Austin is full of great quotes and encouragement! Lol But what he told me last night really helped.
I think this quote/advice from Austin can go along with any area in life.
You can apply this to getting a job, job promotion, nailing a recipe, a song, or an exercise in the gym. Just move along the next day, for every day is a fresh start. Don’t let your past, your yesterday, affect your today.
Happy Friday guys!
I am so glad the weekend is about here. I thought I would start making Fridays a weekly recap post of what I ate and/or things that took place during the week. This one is mostly foods I ate.
Let me know if you like these posts!
I am also thinking about seriously bringing back the YouTube video. I made one and published it, and attempted a few other times to make another one, and it just faded out. But I enjoyed making them, and I had a lot of great feedback.
Let me know what you think of continuing them on! Here is a link to the first video I made:
Now, on to the recap!
Breakfast Monday morning was 2 scrambled eggs topped with Daiya (dairy free) cheese, alongside a piece of toast topped with the Wild Maine Blueberry Jam my sweet friend got me in Maine!
I worked on my fat bomb post, and for a snack grabbed a Fiber One bar. No picture of that! Lol I stayed busy getting the post done, went with dad on a grocery trip, and when I got back,whipped up lunch.
I mixed jasmine rice with corn, black beans, broccoli, and mixed it all together with salsa. I topped it l over a bed of greens. It was so good!
I ran over to pick up the MealFit food for my gym, and on the way back had a couple rice cakes with peanut butter on them.
This workout I did with Austin and his brother was most challenging for me! So many overhead squats and thrusters!! I got me a Fitaid drink afterwards for extra recovery.
Dinner was a bowl of oatmeal with banana slices and peanut butter. Completely forgot to snap a picture. It wasn’t very pretty anyway lol. I was sleepy and hungry so I threw it together!
Tuesday morning for breakfast I mixed dairy free blueberry yogurt with my chocolate plant based protein powder, and topped it with Bear Naked granola, banana slices, and drizzled with JIF powdered peanut butter. Such a tasty bowl!
After a couple clients, I came back home for lunch. I had more of my salsa rice mixture over a bed of greens and topped with delicious avocado!
I think this is the most perfect avocado I’ve ever cut open! What joy!
For a little something sweet, I had a few bites of this dairy free version of Halo Top ice cream. This is my absolute favorite dairy free ice cream (next to Ben and Jerry’s!)
I taught kids Crossfit class at 4, did the class at 5 for my workout, ran across town for my evening client, and when I came back heated up a bowl of my spaghetti squash, topped with my Daiya dairy free cheese.
It did not take long for me to fall asleep after that!
Breakfast was a bowl of oatmeal with a little peanut butter and a fat bomb I made earlier this week. Get the recipe here!
For lunch me, Austin, and Dad went to Mugshots for a late bday lunch for Austin. We started off with their fried pickles. SO good! They gave us so many pickles that we had to take most home.
I ordered the turkey burger with a side of sweet potato fries!
Afterwards Austin and I headed to the mall to get a shirt he needed, and we got Starbucks while we were there. Go figure! That held me over until the gym. Hit some PRs that night!
Dinner was 2 pieces of chicken from Dominos and a low carb wrap with peanut butter. Needless to say, Wednesday got off track a little. It was a treat day for sure!
Thursday morning started off with 2 fried eggs and a piece of toast with half peanut butter and half blueberry jam!
I picked up Austin and dropped him off where him and his buddies were meeting and they were headed off to the beach. So jealous of them!
For lunch I threw together a salad topped with smoked turkey, cucumbers, and topped with fat free ranch. I also had a small bowl of jasmine rice.
On my way to my afternoon client, I enjoyed this Mountain Zevia drink (tastes like Mountain Dew!)
After my client, i went and picked up my cousin Devin (he’s in visiting with his family from Texas) and he took the kids Crossfit class I taught at 4. He rocked it!
I was going to do some light ab work or the Assault bike during the 5pm class, since my Mayhem team was planning on practicing at 6, then I found out a couple of my team members may not make it, so I decided to do the workout at 5. We did a 400 meter run, walking lunges with #35, 50 double unders, 25 toes to bars (I had to do hanging knee raises), back down to 50 double unders and another set of lunges.
By the end of the workout both the other ladies ended up coming, even though one girl on the team has an injured hand, so she is taking it easy. I decided to join them in the workout for Mayehm, so I ate some dates for a quick energy source and drank this FitAid.
I was pooped after back to back workouts, and I was ready for dinner! I had a bowl of my spaghetti squash again, mixed in with spaghetti sauce and smoked turkey.
I had this chocolate plant based protein shake alongside of it, for some extra protein.
Before bed (9 something maybe), I was still a little hungry, so I grabbed a bowl of cheerios and then I headed straight to bed!
So glad today is Friday! What are your weekend plans? I will be spending it some more with my family that’s in town, and Austin gets back on Sunday so I hope to see him then too!
If you’ve ever had knee pain, you know how it can affect not only your fitness routine, but your everyday life.
Before continuing into this post anymore, I want to first say that if you have knee pain where you experience popping, swelling, or immense pain that keeps you down, check with your doctor.
Most knee pain is often caused by weakness, or tightness, in muscles/tendons: glutes, hamstrings, quads, or hips. All are connected and essentially work together, which means if one get compromised, the others are affected as well.
These stretches, when followed correctly and consistently, can help with current knee pain, and help prevent knee pain.
Hold each Stretch 30 seconds, and repeat as necessary depending on tightness.
1. Quad Stretch
Standing upright (and using a wall, chair, or table if needed) pull one foot up to the glutes and hold. Be sure to stay tall, and not lean over. Switch sides.
2. Standing Hamstring Stretch
With one leg out in front of the other, toe pointed up, keep leg in front straight, look forward, and lean down until you feel a stretch in your hamstring. Switch sides.
3. Wall/Poll Calf Stretch
Up against a wall, step, or pole, put one foot (to up) against hard surface and lean body forward. You should feel a stretch in your calf muscle. Switch feet.
4. Kneeling Hip Flexor Stretch
In a kneeling lunge position, with leg that’s out in front, take your knee and push it out in front/over your foot. Be sure to keep back upright. Good for hips and ankles. Switch sides.
5. Figure 4 Stretch
Lying on your back, take one ankle and place over opposite knee. Take hand and thread through other leg, and pull in to your chest. Swap legs.
Do these stretches regularly and it will help with any tightness that could be causing your knee pain. Even if you don’t have knee pain, these are stretches are great for you to do to keep loose and help prevent any injury.
Stretching is often overlooked, so be sure to get it in! 🙂
Happy Monday Folks!
I hope you all had a great weekend!
I spent yesterday celebrating Austin’s 25th birthday…well, really since last week! We threw a surprise get together Thursday night for him and it went off without a hitch!
We played it off like we were going to Top Golf, but going to pick up our friends Amber and Scotty, which wouldn’t be anything out of the ordinary, since we’ve picked them up before.
we had a great group of people to come and help celebrate!
We kept things simple with ordering pizza, and my friend Michele made the brownies!
It cant be a party without the guys playing Fortnite!
Yesterday was celebrating with his family, and we enjoyed steak, fries, and cheesecake! (I didn’t get any pictures last night!) It was nice just to enjoy each other’s company.
Now, on to the recipe!
Something big to make in the Keto world, are fat bombs. Normally these have few ingredients, including coconut oil, and you can play around for different flavors.
Just because these are labeled as Keto, doesn’t mean just those following the Keto diet can enjoy these little gems. This is a great healthy source of fat, and can be great as a snack or even dessert!
-1 cup coconut oil
-1 cup nut butter
-1/2 cup unsweetened cocoa powder (I used the dark chocolate kind)
-pinch of salt
1. Over low-medium heat, melt the coconut oil + nut butter in a pot. Mix well.
2.Add in cocoa powder and salt. Mix well.
3.Pour mixture into ice cube trays and freeze until solid. (You can also spread wax paper over a cookie sheet, and make this into a chocolate bark. I actually posted a chocolate bark recipe similar to these fat bombs! Check that out here.)
4. Pop out of ice tray when ready and enjoy! Must store in freezer.