Tuesday, May 13, 2014

Pruney

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- 

Kait

12 comments:

  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.

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  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!

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  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!

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  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!

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

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

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  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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