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Sunday, November 10, 2013

10 day Cross fit work out level 1--for kids and adults!

Day 1.  10 push-ups, 5 sit-ups and 5 air-squats (3 rounds)

Day 2.  20 jumping jacks, 5 sit-ups, run 1/2 of a mile, 5 lunges

Day 3. 10 push-ups, 20 jumping jacks (4 rounds)

Day 4. 10-20 air squats, 5 push-ups, 10 jumping jacks (3 rounds)

Day 5. rest day!

Day 6. run 1/2 a mile, 10 lunges, 5 push-ups

Day 7. 10-20 air squats, 20 jumping jacks, 10 push-ups (3 rounds)

Day 8. run 1/2 a mile, 10 jumping jacks

Day 9. 20 air squats, 10 push-ups, 10 lunges (3 rounds)

Day 10. 20 air squats, run 1/4 a mile, 10-15 push-ups and 30 jumping jacks

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Saturday, November 9, 2013

Mike's grain free banana bread



(I got the original recipe from allrecipes.com, but changed some ingredients to make it grain and dairy free.)
 
dry ingredients 



2 cups of almond flour



1 tsp. of baking soda



1/2 tsp. of salt





wet ingredients



2 eggs



4 ripe bananas, mashed



1 tsp. of vanilla extract





Preheat oven to 375 degrees F. Grease one mini loaf pan with coconut oil. Then stir together the dry ingredients. In another bowl stir together the wet ingredients. Put the wet ingredients into the dry ingredients and stir. Pour into the loaf pan and bake for 35-40 minutes. Let it cool for about 10 minutes before eating. 

Friday, November 8, 2013

Caleb's chocolate chip raisin cookies





Dry ingredients

1 tsp. of  baking soda
2 1/2 c. of almond flour
1/2 c. of raisins

1/2 c. of chocolate chips

Wet ingredients



1/3 c. of maple syrup

2 eggs

1/3 c. of almond milk

Preheat oven to 350 degrees. Mix the dry ingredients in a large bowl, then mix the wet ingredients in another bowl. Mix them all together and scoop onto a cookie sheet. Bake for 10-11 minutes. Let cool on a wire rack  for about 5 minutes before eating.