Onward Shay! Half-Marathon Recap

Hi Guys I hope you are having an amazing week and had a great Halloween.  I thought I would share a little race recap with you.  

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Sunday was the Onward Shay half marathon.  A little while back I told myself I was going to stick to shorter distance running but my running girls talked me into this one!  I think it is an amazing cause to support so why not.  I didn’t really have a goal going into this race, but I was feeling strong and ready.  When I saw the weather was forecasting rain I was dreading it.  It brought back memories of my Portland Marathon experience in the pouring rain.  I told myself I was not going to let the rain get me this time.  I remained focused and didn’t let myself get mental.  It poured rain almost the entire time.  My feet and clothes were soaking wet when I was done.  I was feeling sore but I felt good.  It wasn’t my best half marathon, but I feel good with my overall time of 1:55.  For now though I think I will stick to shorter distance running!   

One of the questions I get from friends or new runners is about my nutrition before, during and after runs.  So I thought I would recap that as well for you guys.  I think it is important to find what works for you and stick to it.  It’s kinda boring but it will ensure you have a great race.  

The Night Before

I am super picky about what I eat right before a race and I have learned what my body can tolerate pre long runs.  So I whipped up a chicken stir fry with some white rice.  I try to stick to rice or sweet potatoes and chicken before a race because I seem to tolerate those foods the best.  Went to bed early and had my normal pre bed rituals.  

Race Day

I woke up WAY TOO EARLY!  I tried to stay in bed and fall back to sleep but that didn’t happen.  So I got up and had my 1 cup of coffee, read my Bible and wrote in my journal.  I find morning to be my most relaxing time when the house is quiet and I have some time to reflect and connect with God.  

Pre-Race Breakfast

Since the race starts at Noon I decided that I was going to have a bigger breakfast.  I stuck to my typical breakfast that I eat before a long run.  I had oatmeal cooked with ½ a mashed banana, almond milk, peanut butter and chocolate protein powder.  I wanted to eat more early so I could have it all digested by race time.  I also drank about 80z of water with my breakfast.  On the way to church I did pick up a soy latte.  I was hoping this didn’t mess up my stomach and it was fine.  

Pre-Race Snack

Since the race was at Noon this was very different since I am accustomed to running early in the morning around 8am.  I headed off to church at 9am (I can’t miss church it throws my week totally off) and made sure to bring my water with me, so I could sip on it.  I did not feel hungry so I decided to skip any pre-race snack.  I opted for water instead.  

During the Run

I am very picky about the nutrition I use during races.  For longer races I like to stick to water and more natural options like raisins, dates with almond butter or fig newtons.  However, my friends at the Pulse running store hooked me up with a Huma gel a few weeks ago and I fell in love.  So at around mile 5 I started taking little bits of my gel followed by water.  It got me through to the finish.  Huma gels rock.  They are all natural chia energy gels.  My favorite flavors are the strawberry lemonade and plain lemonade.  

Post Run

After grabbing a water, a banana, and a bar.  I headed straight for my friend Teresa at the Foothill Physical Therapy booth for a calf massage.  Man did it feel good even though I was freezing!  I think it helped with my recovery too.  I never really feel like eating after a race, but I was starving.  So I had some water and a Back Country Bar.  Later that night I was still not hungry so I had a small amount of  stew for dinner and a banana peanut butter protein “ice cream” for dessert.  For some reason I was craving a banana.  

The Day After

Man was I sore!  I got up and went to the gym although I was not feeling it!  I met my friend and we focused on upper body.  I rode the bike for about 10 minutes to warm up and I think that helped loosen up my legs.  I was struggling at the gym but at least I went.  As for nutrition, I was starving!  I am always super hungry the day after.  I ate a big breakfast of eggs, turkey bacon and avocado toast with coffee.  For a snack I had another Backcountry Bar and for lunch I had smoothie.  It was Halloween so I indulged in some wine, chili and some treats at my friend Holly’s epic Halloween Party.  

I hope these tips help you with your next run.  Do any of you have any special rituals or things you do before a run?  

Celebration Weekend & Treadmill Body Weight Workout

Celebration Weekend & Treadmill and Body Weight Workout  

I hope you all had a great weekend.  We had a jam packed weekend.  We got to celebrate the wedding of our friends daughter, my hubby’s Birthday and celebrated a lot of race PR’s in the Harvest Classic 8k.  It was a celebration weekend!  

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This workout today was inspired by my workout at Orange Theory last week.  My core was SORE!!!!!  So I recreated this workout to do on my own.  I am trying to focus more on my core and add more core work into each of my workouts daily.  This is a bodyweight and treadmill workout, but could easily be done outside or using another machine like an elliptical or bike.  Just make sure you are pushing yourself.  

Treadmill Interval Workout

For specific details see below

Warm Up (repeat 3-4 times through)

  • 10 Jumping Jacks
  • 10 Bodyweight Squats
  • 10 Push Ups
  • 10 Mountain Climbers

Round 1  Body Weight and Core (repeat 3-4 times for 15 Minutes)

  • 10 Full Burpees (go all the way down into a push up to the floor and then come up)
  • 10 4 Point Planks (see video demo below)
  • 20 Lunge Hops  

Treadmill Section 1

  • 2 Minute Easy Pace
  • 1 Minute at a Push Pace (1-2 mph faster than easy)
  • 1 Minute Sprint (this should be hard)
  • 1 Minute Recovery walk or jog

Repeat 2 more times

Round 2  Core Power

  • 30 Seconds Plank Jacks
  • 30 Second Plank Forearm to Full Plank
  • 30 Second V-Sit

Repeat 3-4 times

Treadmill Section 2

  • 2 Minute Easy Pace
  • 30 Second Sprint
  • 30 Second Recover walk or Jog
  • 30 Second Sprint

Repeat 3-4 times

Cool Down and Stretch

4 Point Plank from 4livingthewrightway.com on Vimeo.

Have a great week!  Give this workout a try and let me know if you are sore! 

Outdoor Park Boot Camp Workout

I hope you all are enjoying your Labor Day weekend.  It’s nice to have an extra day to get stuff done.  Since I didn’t have to workout super early today, I decided to change things up and invite some of my friends to an outdoor workout in the park.  A change of scenery can really motivate you and push you on a different level.

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The Outdoor Park Workout

For this workout you don’t need any additional equipment.  You will be using bodyweight and park benches for this equipment free killer workout.  

Here’s what you do need:  A mat or towel , (I don’t like laying in the grass) water,  park or large outdoor space.  My park has a nice hill but if you don’t have access to hills you can sprint on a flat grassy area or path.  

Warm Up:  Jog 1 Mile at an easy pace (you can replace the jog if needed with a dynamic warmup)

Round 1

  • Sprint Uphill (about 50 yards) Jog Down
  • 15 Push Ups
  • Sprint Uphill (about 50 yards) Jog Down
  • 30 Walking Lunges
  • Sprint Uphill (about 50 yards) Jog Down
  • 15 Tricep Dips (using park bench or elevated area)
  • Sprint Uphill (about 50 yards) Jog Down
  • 15 Burpees
  • Sprint Uphill (about 50 yards) Jog Down
  • 15 Squats
  • Sprint Uphill (about 50 yards) Jog Down
  • 1 Minute Plank

Rest between if needed

Round 2 Plyometric

  • Sprint Uphill (about 50 yards) Jog Down
  • 15 Squat Jumps
  • Sprint Uphill (about 50 yards) Jog Down
  • 20 Step Ups
  • Sprint Uphill (about 50 yards) Jog Down
  • 15  Plyo Push Ups
  • Sprint Uphill (about 50 yards) Jog Down
  • 30 Lunge Hops
  • Sprint Uphill (about 50 yards) Jog Down
  • 15 Reach Down Jacks
  • Sprint Uphill (about 50 yards) Jog Down
  • Bear Crawl (50 Yards up the hill and down)

Complete 1-2 times through or more if time permits.  Try to finish as many rounds as possible in 45 minutes. 

Cool Down:  Jog Easy 1 Mile and Stretch

This is designed to be a tough workout.  Be sure to push yourself, however most of the exercises can be modified if needed.  

outdoor bootcamp workout

Thanks to all my awesome friends who came out for this workout on this chilly wet morning.  It was so much fun and such amazing energy. 

Have a great week.  Let me know in the comments if you try this workout. I would love to hear how it went.  

Training Tips For a Half Marathon

Half Marathon Runnning TipsGetting My Groove Back

Hi Guys!  I hope everyone had an amazing weekend and enjoyed the first week of school.  It’s always a hectic time of year, but I do enjoy getting back to school and to a routine.  A week ago I went out for a run with my girlfriends and was planning to run 6-7 miles.  I actually ended up running almost 9 miles.  I am not going to lie I felt really good and could have kept going.  Like I said in a previous post, I have been kinda slacking on my running lately.  This little runner’s high motivated me to sign up for a half marathon in October The Onward Shay.  The girls I run with are running it so it will be a lot of fun.  I thought I would share with you what my training will be for this race and some tips and tricks I have learned from running several half and full marathons.  

First off, I don’t really have a time goal.  I would like to be under 2 hours, but I am not going to stress out if I am not.  I really just want to go out and enjoy the run.  I plan to incorporate a lot of cross training and yoga into my training  plan.  I also want to dial in my nutrition a little bit as well over the course of my training.  

My Plan

I really like Hal Higdon’s training. I am the type of person who likes to cross things off a list and having a schedule to stick to really helps me.  I plan to use his as a guide and make a few changes to personalize it to my own needs. 

Here is what my week will look like at a glance:

  • Monday:  2-3 Mile Interval Run and Strength Train
  • Tuesday:  Cross Train (boot camp class)
  • Wednesday:  Tempo/Pace Run or Hill Repeats 3-4 Miles
  • Thursday:  Cross Train (boot camp class)
  • Friday:  Orangetheory
  • Saturday:  Rest or Yoga
  • Sunday:  Long Run

As for my nutrition I won’t really change much, but I do need to figure out what to eat or drink during the actual half marathon.  In the past I have eaten mini lara bars, fig newtons or  salted dates stuffed with peanut butter (SOOOOO GOOOOOD)!  I cannot use gels or sports drinks because they tend to upset my stomach and cause cramping.  Usually I just put a pinch of salt in my water and it seems to work for me.  Here are a few tips for running a half marathon that have helped me out

Beginner Half Marathon Tips

Running Groups

Run your long run with friends if  you can.  It helps to have a group to get you through those long runs.  If you don’t have friends that run, look for a local running group.  

Increase Mileage Slowly

Build up your mileage slowly each week.  Avoid increasing your mileage drastically.  

Find a plan

Like I mentioned above I like to have a training plan and there are a lot of plans out there on the web.  Find one you like and stick to it.  

Rest Days

Resting is very important for your body and brain.  Rest is when your body repairs itself to help prevent injury.  Don’t try to run every day.  Most training plans incorporate off days or cross training days.  My plan has me running 3 times a week and it is working great.  On your rest days try to incorporate some stretching and foam rolling.   

Gear Up

Get running shoes that are properly fitted to your foot.  Find accessories and gear that make runs easier.  Some of my favorites are hydration belts, garmin watches, and a nice pair of headphones for those solo runs.  

Cross Train

Incorporate cross training like cycling, swimming, strength training, or take a fitness class.  This will help build your cardio endurance and muscular strength while conditioning different muscle groups and preventing overuse injuries.

Nutrition & Hydration

Be in tune with your hunger, just because you burned 1,000 calories during a run doesn’t mean you need to replace all those calories in one day.  I personally don’t feel hungry after my long run, so I eat more the next day.  Throw in a quick post workout snack to consume right after your run.    

Be sure to drink during your run if you can and hydrate throughout the day every day.  Aim for 16-48 ounces of fluid for any long runs at moderate intensity over an hour.  Take small sips as needed throughout your run.  

Race Fuel

Experiment with fuel.  Find what works for your body and make sure you practice with your fuel during your long runs.

I hope these tips help you get started on your goal to running a half marathon.  For your first half marathon try not to beat yourself up if you don’t meet a certain time.  Having a goal is great but finishing a half marathon is a huge accomplishment.   

Do any of you out there plan to run a fall half-marathon or race?  I would love to hear which one you are doing.  

Treadmill and Bodyweight Workout

Treadmill and Body Weight Workout Happy Monday!  I hope you all had a nice restful weekend.  I did.  I got the chance to spend a day with my daughter’s shopping and just hanging out before they start school.  I also went to yoga.  I love yoga.  I try to do hot yoga once a week and really miss it when I don’t do it.  

One of my favorite things on Sunday besides going to church is running with friends.  This Sunday I ran almost 9 miles and it felt great!   Now I have to be honest I have been slacking a bit in my running.  I stopped going to Orange Theory for the summer and I can tell!  If you haven’t been to Orange Theory you need to try a class.  It will definitely push you.  So I started my membership up again and I am taking my first class since May this Friday.  Man am I scared!  It’s been a while.  To prep myself I did a treadmill workout to get myself pumped and ready to go.  I thought I would share this workout with you since it was a pretty good one.  This workout can be done anywhere and requires no weights.  I did a mix of outside running and treadmill running.  I wore my heart rate monitor to make sure I was in the zones similar to what I would be in during an Orangetheory workout.  

Warm Up

1 Mile Easy Run (note your pace)

Bodyweight Workout

  • 10 Burpees
  • 20 Push Ups
  • 30 Full Sit Ups
  • 40 Body Weight Deep Squats

Run 1 Mile (at a push pace, note your pace)

Push Pace is about 1-2 mph faster than your base speed for a normal run.

Repeat Bodyweight Workout From Above

Run 1 Mile (at a push pace, make sure this mile is faster than your second mile)  

Core Workout

  • Plank Jacks (30 seconds)
  • Side Planks (30 Seconds on each side)
  • Regular Plank (30 Seconds)
  • Bicycle (30 Seconds)

Always finish with a cool down and a stretch.  I did a quick 2 minute cool down jog and a few yoga flows and some yoga stretching at the end of this workout.  It felt sooooo good!

Have a great week! 

Meal Prep Recap and WOD (workout of the day)

Meal Prep Success

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So my meal planning was a success!  Even the dogs and kids got in on the fun!  Well the dogs got in the way a bit!  Yes, my kitchen looked like a bomb went off, but now I feel much more prepared going back to work and ready for sports practices this week.  I cooked mostly basics to keep in the fridge or freezer to create my meals from this week.  This will make dinners much easier.  Here is what I made:  ground beef, baked chicken breast, cut up veggies, garden salad, sweet potatoes, rice, hard boiled eggs and my no bake energy bites.   I have to share how I cooked my sweet potatoes.  I used my crockpot!  

Crock Pot Sweet Potatoes  Sweet Potatoe

4-5 Medium Sweet Potatoes

Wash and Scrub your sweet potatoes but do not dry them.  This water will be needed n your crock pot.  Put them into your crock pot and cook on high for 3-4 hours until cooked through.  Store in the refrigerator or cut in chunks and freeze for later meals.  

This was sooooo easy!  Why have I not been cooking my potatoes in the crock pot?  And who knew you could freeze them too.  

Workout Of The Day

Today’s workout was a good one!  The focus was on upper body and core with cardio bursts throughout.  Give it a try!  

Warm Up:  5 Minutes on the treadmill at an easy jog pace.  You could bike, use the elliptical or row to warm up as well.  

Set 1

  • Single Arm Kettlebell Curl Press (use a dumbbell if needed)
  • Front Raise and Lateral Raises

Perform each exercise above for 10-12 reps.  Complete two to three times.  

Cardio

  • Row 3 Minutes (at a difficult pace, note your meters rowed)
  • Run 3 Minutes (at a push pace, note your pace)

Set 2

  • Bicep Curls using cable machine (use dumbbells if needed)
  • Pull Ups  (use assistance if needed)
  • Tricep Dips (use dip machine or a bench)

Perform each exercise above for 10-12 reps.  Complete two to three times.

Cardio

  • Row 3 Minutes (try to beat your previous meters rowed)
  • Run 3 Minutes (increase pace from your previous push pace)

Final Blast* :  Perform each of the following for 30 seconds.  Complete 2-3 rounds.

  • Battle Ropes (in a squat position lift the ends of the battle ropes and make waves in the outstretched ropes)
  • 1 PushUp-1 Plank Knee to elbow
  • Wall Balls (using a 10-20 pound wall ball stand approximately 16 inches from the wall.  Hold the ball at chin level squat down into a deep squat position and propel yourself up from the squat position while driving your heels on your way up and using hip action to propel the ball to the top of the wall.  

*There are some great tutorials on the web for the final blast exercises.  

Always follow your workout with a cool down and stretch.  

Upper Body Core and Cardio Workout

I hope you all have a great week.  It’s back to work for me this week!  I am actually excited and ready to go back to school.  

Teachers are you excited to go back to school?  Parents are you ready to send your kids back?

 

Train Like an Olympian

The summer Olympics are starting this week and I don’t know about you guys but I love watching the Olympic games.  I especially like the running events, swimming and gymnastics.  It is so inspiring to watch the athlete stories and see how hard they work to get to the games.  Since I am so excited about the Olympics I thought it would be fun to put together a little Summer Olympics challenge for my fitness classes and for anyone else who would like to participate.  The challenge will run for the entire Rio 2016 Olympics August 5-21st.  I will be posting our workouts which will incorporate aspects of the olympic games and exercises that may mimic or prepare the athletes for their sport.  I hope you all join in on the fun.  Most of the workouts can be done at home or at the gym.  If you live in the Boise or Meridian area and want to try my class send me a message and I can hook you up with a free pass.  If you are a participant in my bootcamp class there will be a prize awarded at the end of the challenge for the participant with the most points accumulated Aug. 5-21.  

Olympic Fitness

For the month of August I want to “train like an Olympian.”  I have been reading articles and watching video clips about how the athletes train and I pulled out some areas that I want to focus on.  I thought I would share them with you and hopefully inspire you to incorporate these into your August workouts or activities.  

  1. Set A Goal:  Find something that you love, set a goal and make a plan to accomplish it.  I am currently looking for a fall 10k race to train and plan for.  
  2. Cross Train:  Work on your all around fitness level by cross training.  Try something new like cross fit, orange theory, hot yoga or take an outdoor boot camp class.  
  3. Eat Right:  Make sure you are fueling properly before and after your workouts.  Find your favorite post workout snack.  I love my no bake peanut butter energy balls before a workout and usually a post workout smoothie with banana, berries, almond butter and protein powder.  Find what works for you and your body.    
  4. Core Workouts:  Don’t forget to incorporate core workouts into your daily plan.  This will help in many different areas including balance, posture, proper form, and especially your running technique.  I love planks!  
  5. Strength Train:    Include strength training in your workout plan.  Don’t be afraid to lift heavy weights.  
  6. Find your power jam:  Good music will help you power through any workout or long run.  
  7. Rest and Recover Properly:  It’s important to rest your body.   That doesn’t mean you have to sit around all day.  Incorporate things like walking, yoga, massage, foam rolling  and meditation into your rest day.  
  8. Train your brain:  Olympic athletes have to prepare a lot mentally.  Turn off those negative thoughts.  Turn to positive thinking.  Find a mantra and repeat it over and over when things get tough.  Find an inspirational book or quote to focus on.  Try imagery during your next long run.  Imagine yourself at the finish line.  

I hope you are as inspired by all the olympians as I am and will incorporate these tips into your next run or workout.  Go team USA!

Beat the Heat: Tips for working out in the heat

Wow has it been hot this week!  We have had temperatures above 99 degrees for most of the week and today is supposed to be 102 degrees!  

My daughter will be starting cross country in a few weeks and she and her friend want to run in the afternoons to simulate practices and meets. I thought I would share a few tips to help you beat the heat during the hot summer days and still continue to workout safely.  These tips and suggestions are based on my personal knowledge and experience as well as recommendations from The American Council on Exercise.  

  1. Workout in the morning if possible.  While I know this is not possible for everyone I try to get my workouts in early to beat the highest temps of the day.  
  2. Hydrate!  Make sure you are drinking enough water throughout the day and not just during your workouts.  If you are planning on running or working out longer than 1 hour or you are a heavy sweater be sure to add in some electrolytes into your water.  My favorites are Nuun tablets.
  3. Wear light colored and wicking fabrics to workout. Add a hat or visor to protect your face from the sun.  Don’t forget the sweat proof sunscreen! 
  4. Acclimate to the temperatures.  Start slow and understand that your workout may be harder because your body will be trying to cool itself so do not be frustrated if you are slower or struggling more than usual.  
  5. Get wet if needed.  Splash a little water on yourself or take a dip in the river/water if possible to cool down.  If you have a towel with you, get the towel wet and wrap it around your shoulders to help cool your body.  

Note:  Always consult your doctor before exercising in extreme heat.

Tips For Working Out In The Heat

Gym Intimidation

Step_Group_Fitness_Class

Hi everyone, I hope you are all having a fantastic week.  I have been doing crossfit this week and man are my legs sore.  When I sit down or go up stairs they are screaming!  It has been a good experience, but I will admit I had major cross fit gym intimidation going into it.  I thought I was going to walk into the gym and see a bunch of people straight out of the crossfit games and I wasn’t going to be able to keep up with them.  Boy was I wrong.  So far it has been a great experience, the people are so friendly, encouraging and the workout has been killer.  This got me thinking about gym intimidation.  Many people out there, some who are my friends, have said they are very intimidated to go to they gym, try a new type of fitness class, try a new sport, or just go for a run.  Some of the things I have heard people say in the past 20 years of teaching fitness classes are:  “I need to get in shape before I go to the gym,” “what if I can’t keep up,” and “what if I can’t do something.”  My experience is that when I have tried something new, there have always been people there to support, encourage and accept me.  Next time our mindset should be “what can I do,”  “what if I can push myself harder,” “what if I am not the slowest,” and “what if I like it.”  I also know that everyone who comes to my class is welcomed by others, supported by me, given modifications when needed, and encouraged to come again.  My advice for getting over the gym intimidation is:

  1. Try a group fitness class and stand in the back row or middle row.  This is what I did during my first yoga class and cross fit.  I stood in the back so I could watch the proper form and not feel like I had people watching me.  
  2. Go with a friend.  This will help you feel more comfortable and not as nervous especially if they have already been going to the class or gym.  When I first started doing hot yoga I went the first time with my friend Holly and I felt much better even before walking in.  
  3. Ask for help or modifications and don’t feel embarrassed about it.  As a fitness instructor I always appreciate it when my class members ask me questions before class, tell me about injuries, or stay a few minutes after for clarification on certain moves.
  4. Go with a plan.  If you are going to workout in the weight room go with a workout plan, so you are prepared.  There are great workout plans online, in magazines and videos on youtube.
  5. Just go!  The most important thing is to just go and give it a try.
  6. Once you have found an activity that you enjoy pay it forward by inviting someone to join you.  Ask them to join you for a run, for yoga or for a hike, because everyone has had a first time. 

Feel free to comment with any additional suggestions or advice you may have or what has worked for you.  Have a great weekend and go out and try something new!  

Cross Fit and Cookie Dough

This week I am giving Crossfit a try!  I am actually a little intimidated but I have a lot of friends and family who love it, so I thought I would try it for a week and see what I think.  I am always looking for ways to change up my workout and get new ideas to incorporate into my classes I teach at the gym, so this will be a great way to do both.  So I went over to Crossfit Fireside for a free 1 week trial. Today’s WOD was a tough one.  It included a lot of running, which I love!  Here is a breakdown of what we did today:

  • Warm Up (400 Meter Jog and Dynamic Stretches)
  • Back Squats (since I am new I did these) 5×5
  • Run 400 Meters
  • 50 Air Squats
  • Run 400 Meters
  • 30 Goblet Squats with A Kettlebell
  • Run 400 Meters
  • 20 Goblet Squats with A Kettlebell
  • Run 400 Meters
  • 100 Kettlebell Swings
  • Stretch

Overall it was a great workout.  The kettlebell swings killed me!  I had to use a lighter size kettlebell than I usually use but was able to pump out the 100 swings.  On the way home I drank a bunch of water and ate a few protein balls that I made yesterday.  pb balls

I have a new protein ball/bar recipe for you guys to try.  I am always trying to find a good protein bar that is clean, gluten and dairy free.  This is pretty tough.  I have tried a few that I like, but a lot of them are pretty expensive.  So I whipped up a batch of these peanut butter cookie dough protein balls today while experimenting in my kitchen.  You could easily make these into bars, but I rolled them into balls.  I used Less Naked vegan vanilla pea protein powder but you could also use whey protein.  The texture may be better with a whey protein because pea protein tends to be a little gritty.  I also used Naked PB peanut butter powder but you could use any peanut butter powder.   I recommend these for a post workout snack or a treat anytime during the day! 

 

 

Peanut Butter Protein Cookie Dough Balls
Yields 10
Vegan, Gluten and Dairy Free Protein Balls
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Print
Ingredients
  1. 1/2 Cup Vanilla Pea Protein Powder (can use whey)
  2. 1/2 Cup Powdered Peanut Butter
  3. 2 Tablespoons Coconut Flour
  4. 1 Tablespoon Natural Peanut Butter
  5. 1 Tablespoon Honey
  6. 1 Tablespoon Semi-Sweet Mini Chocolate Chips
  7. 1 Packet Stevia (optional)
  8. Water (as needed)
Instructions
  1. In a food processor pulse all the ingredients except the chocolate chips until well combined. The mixture will be dry.
  2. Add water 1 tablespoon at a time to soften the mixture into a cookie dough consistency.
  3. When you reach the desired texture, pulse in the chocolate chips until incorporated throughout the dough.
  4. Form into balls 1 tablespoon in size. You can also form the mixture into 3 bars as well. Store in the refrigerator in an air tight container.
Notes
  1. Nutrition Information Per Ball (may vary depending on your ingredients)
  2. Calories: 58
  3. Fat: 2g
  4. Carbohydrates: 5.6g
  5. Fiber: 1g
  6. Sugar 2.8g
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