Sunday 9/21

Chocolate Cake Pops

 Serves: 8

Cake pops
1/2 cup of dark chocolate chips
1/2 cup of coconut milk  (thick fat from top of can)
2 eggs
1 cup almond flour
pinch of sea salt
1/2 teaspoon vanilla extract
1/4 teaspoon baking powder

 Vanilla glaze
1/2 cup coconut butter,liquid
2 tablespoons honey,melted
1 /2 teaspoon vanilla extract

Chocolate Glaze
1/2 cup chocolate chips{ 


Cake pops
Plug in and preheat your cake pop maker
Place a small sauce pan over low heat and melt your chocolate and coconut milk together (only keep the heat on long enough to melt them together)
While melting, place your 2 eggs in a stand mixer with the whisk, or use a hand mixer with the whisk and beat your eggs until they are fluffy, about 1 minute
Add your coconut milk and chocolate to your eggs and mix well
Stir in your almond flour, sea salt, vanilla extract and baking powder
Mix well ensuring everything is combined
If using a cake pop maker, you need to pour all of your batter in a piping bag or large ziploc bag with a small corner trimmed off after filling
Pipe your batter into the wells of your cake pop maker ensuring you fill higher than the halfway point
Close the lid and let cook for 5 minutes, open the lid and turn your cake pops over
Close the lid and let cook for 2 more minutes
Remove from the cake pop maker, gently insert the sticks and place everything in the freezer for 30-45 minutes

Vanilla Glaze
Combine your coconut butter, honey, and vanilla extract in a small glass to make it easy to dip
You can keep this glass in hot water to keep the glaze more liquidy to make the dipping easier

Chocolate Glaze
 Melt your chocolate chips over a double boiler and keep the heat low and them liquid

Now it's time to dip your cake pops in your glaze. If you are going to do vanilla and chocolate, you are going to have to freeze them in between dips to keep the first coating solid
Remove your cake pops from the freezer, and one at a time dip them in your vanilla glaze and spin it around so all the excess drops back in the glass
You should see it harden in 15-20 seconds in front of you, then dip it back in for another round of glaze
 You can place them in an egg carton flipped upside down or lay back down on a plate or parchment paper if they don't need to be so pretty
You can now dip some others in chocolate, drizzle chocolate on them and garnish with your maple sugar
 I like to keep my cake pops in the refrigerator until serving

I used a cake pop maker for these. If you are doing them in the oven, you will need to adjust cooking time to match your method.



Saturday 9/20

Today a workout with:
Two work periods - 12 and 8 minutes.
One recovery interval - 4 minutes.
One lift - Cleans
A little row, a little run and a little body weight work.

And oh, a partner! (But you can go it alone if you like...)

It's a fun time with good options for mods. Scale it and skin it. See you there!

Thursday 9/18

4 Rounds
10 Ring Dips or Bar dips
20 Wall balls 20#/14#
400 meter Run


Next Thursday, the 25th, the fine folks from BodySpec will be in to scan you. Yes you. This program has gone from the industry standard to a deal that should not be passed up.

The opportunity to get a baseline measure of bone density, lean mass (think compare/contrast injured to uninjured sides), body fat percentage, basal metabolic rate, all with this level of accuracy is outstanding. Combine that with the fact that their price has dropped dramatically and you really may want to snap this up.

The website to schedule your appointment is here.  The BodySpec company site is here. There's also a great opportunity for new clients to get a $15 discount! When you go to the purchase-a-scan page, take your time, enter the available discount code listed there, click Apply Discount, and you can get a scan for less than $50. Legit value.