Tuesday, May 13, 2014


What up hooligans? I hope your weeks are off to a fantastic start. I don't know about you, but my Monday started off with a little extra pep in my step thanks to some sunshine filled deck time on Sunday afternoon

I can almost taste you summer. 

Last night I spent a solid 90 mins plus in the kitchen getting after some serious food prep. I would say my favorite item that came out of it was hands down my paleofied version of banana prune muffins. 

You heard me right, prunes. 

I'm a fan of prunes, and raisins, and dates. Pretty much all food. Now if you're a prune hater, that's fine, but let me encourage you to actually try them if you haven't within the past few years. I feel like they get a bad rep for absolutely not reason at all. 

Banana Prune Muffins
-1/2 cup coconut oil
- 2 ripe bananas
-1.5 cups of almond flour/meal
-2 eggs
-1 tsp vanilla extract
-1 tsp cinnamon
-1 tsp baking soda
-1 cup chopped pitted prunes

Let's be honest, I'm no chef. I literally just mashed/mixed all that stuff together in no particular order, poured into muffin liners, baked at 350 for 15-20 mins, and gobbled them up. Delicious, moist, healthy.

In case you forgot, I'm linking up every Tuesday in May with Rebecca and Chelsea to present to you a favorite sweaty exercise. This Tuesday is favorite arm/upper body workout. 

I gotta be real; I'm not an upper body girl. I've been working on it, and I'm starting to take some pride in the little bit of tone I've gained. I don't have an entire arms circuit that I follow; I tend to mix push-ups, tricep dips etc., into the interval-type workouts that you've seen me do. 

bicep is that you!?
My single favorite arm/shoulder/back/core workout? Plank rows. 
"Kait that's cheating you only like it because it incorporates ab work too." 
Sue me. 

man does she look pumped to be doing plank rows.
I typically hit plank rows with 10 lb dumbbells, 15 if I'm feeling sassy. Start out with a weight you feel comfortable with - even 5 lbs works. 8-10 reps each arm, rest, repeat. I normally go through it two to three times. 

Get it girl/dude.
Cheers to some sweaty rows, followed by some prune muffins- 



  1. i think i would fall flat on my face if i tried that, but i am game to try, lol.
    also deck = jealous.
    prunes? ew. dont think i have ever actually had them, so i might take your advice and actually try them one day.

  2. Prunes and Biceps...doesn't get much better than that! Cheers to health and fitness to get us through each day! Definitely giving your muffins a try, sound delipsch!

  3. That IS cheating to do plank rows, but only because I'm jealous. I has 12's and was doing this yesterday in the middle of a sculpt class and was having serious struggle. Had to downgrade to my 8lb weight in the middle of the 2nd set! Your bicep is on it!

  4. Um your biceps are looking good. I call mine my baby biceps. I totally am going to start doing more situps though. I did 150 in a WOD on Friday and my abs were still sore Sunday!

  5. I need more muffins in my life. muffins and rows.

  6. You are totally rocking a bicep!! Love it!! And JEALOUS!!

  7. Kait, I was just checking out your blog and had a quick question. I was hoping you could email me back when you get the chance, thanks! - Emily : )


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