This recipe came about in somewhat of an odd manner. I've recently moved back to my home town and I got invited to a barbecue with some friends I hadn't seen in a while. CrossFitters who love to eat none the less. I went out to the garden to pick some zucchini but I knew I needed to bring a paleo treat along. That's how they know me! I had a very short amount of time to whip something up and very few ingredients in my house but I threw a few things in a bowl and these delicious creations came about. Now every time we have a barbecue they ask me where the chocolate chip cookies are! I've created a bit of an addiction.

In other exciting news, my new protein bars are almost on the market! I've been playing around with the recipe for some time now and I've come up with something quite delicious. They're 100% paleo and loaded with protein. If you happen to be going to the CrossFit Games next weekend in Carson, CA be sure to find me. I'll have a sample for you. And then stay tuned via my newsletter (which you can sign up for on my homepage) or follow instagram, facebook and twitter for news about when they'll be available. I'm so excited for you to try them!

Alright, on to the recipe! These cookies come out thin, chewy, chocolaty and just plain delicious! I apologize in advance if you become addicted.

The best chocolate chip cookies I've ever made

Prep 5 mins

Cooking 8 mins

Servings 12 cookies


  • 1 & 1 /4 cups almond flour
  • 1/4 tsp salt
  • 1/4 tsp baking soda
  • 1/4 cup coconut oil, softened 
  • 1/4 cup honey
  • 1 tsp vanilla extract
  • 1/2 cup dark chocolate chips


  1. Preheat oven to 350F
  2. In a bowl combine the almond flour, salt and baking soda
  3. In a sperate bowl blend together the coconut oil, honey and vanilla extract
  4. Pour the wet ingredients in with the dry ingredients and blend 
  5. Stir in the chocolate chips
  6. Line a baking sheet with parchment paper and scoop small spoonfuls of dough onto the sheet. Space the dough out well as the cookies will spread.
  7. Bake for 8 to 10 minutes


Happy Friday! I'm excited for the weekend. It's Father's Day and I've finally learned how to use a barbecue. I know, it took me a while, but now that I do I love it. Chicken just tastes so much better off the grill. Especially in this summer weather. I had a little time yesterday so I played around with a chicken marinade and this one turned out so good. I love balsamic vinegar, and there's a local producer here, Calivirgin, who makes one so good it shouldn't be allowed. I knew it would make a delicious marinade. I decided to mix it up with a little Tessemae's Honey Mustard to give it a kick and needless to say I couldn't stop eating this chicken last night. If you're looking for a flavorful way to mix it up, give it a try, it's so simple and so delicious.

Balsamic Honey Mustard Chicken

Prep 1 hour

Cooking 20 min

Serves 6



  1. In a bowl whisk together the olive oil, balsamic vinegar, honey mustard, rosemary, garlic, salt and pepper
  2. Add the chicken to a shallow dish and pour the marinade over mixing until the chicken is well coated and refrigerate for about an hour
  3. Preheat grill to medium high
  4. Grill the chicken, approximately 5-10 minutes on each side
  5. Check to make sure the chicken is fully cooked, then serve


I'm finally getting back into the groove of things at the gym. After a week off my body is ready to get back to training. I've decided to follow the CrossFit Invictus Competition Program and I'm really excited about it. A new program cycle began yesterday so it's perfect timing. And I have a few friends at the gym who want to follow along as well which will make it fun. The combined focus on foundational strength and aerobic capacity should be great in preparing me to accomplish my goals this year. Improving my endurance is crucial in my attempt to compete as an individual next year. It's always been my weakness and I can't say I love conditioning. Give me gymnastics and let me lift some heavy weights and I'm happy. But not everything is going to be fun when you're trying to reach a bigger goal right? I mean I had to row 1500 meters 3 times yesterday. Talk about brutal! But I know I'm one step closer to my goal. And it will get easier right? RIGHT? Actually, the most brutal part about yesterdays workout was the weather. It was 115 degrees! So HOT! I got home and I couldn't even fathom cooking. So I decided to make a smoothie. I rarely have cravings for them. But this weather had me wanting something cold and fruity. So I whipped up this mango berry drink and it was delish! I hope you enjoy it on one of these hot summer days.

Mango Berry Smoothie

Prep 5 min

Servings 2


  • 1 cup frozen mango chunks
  • 1 cup frozen mixed berries (I used blueberries, raspberries and strawberries)
  • 2 cups almond milk
  • 2 tbsp honey


  1. Place all ingredients in a blender and blend
  2. Pour into two glasses and serve (I topped mine with coconut, almonds and berries)


A week ago today I stepped onto the NorCal arena to compete at this years CrossFit Regional with my team. And what a tremendous experience it was. The events were taxing, and not only physically, but mentally and emotionally as well. We made some mistakes, we experienced some victories, but all in all we came together as team, working together as a unit, and gave everything we had. We finished in 4th place, just a few points shy of making it to the CrossFit Games, but we learned a lot, and I learned a tremendous amount about myself as a person and an athlete. Although I'm sad we fell short, I'm extremely proud of my teammates and what we accomplished. 4th place in one of the toughest regions in the world (my opinion) is certainly an accomplishment. I have a lot to look forward to this year and I'm excited to test my physical and mental capacity in a sport that continues to become more demanding and even more competitive. Right now my main priority is getting strong! I have the final tryouts for the National Pro Fitness League next week in Las Vegas, then I'd like to compete in my first weightlifting competition. Eating waffles makes you strong right? I'm pretty sure that's all it takes. So here's a delicious recipe that also happens to be gluten, grain and nut free, thanks to a new flour I'm trying, banana flour! It's really good. Thank you WEDO for sending me some to try out!

Banana Flour Waffles with Raspberry Sauce

Prep 10 mins

Cooking 10 mins

Servings 2


  • 1/2 cup banana flour (I used WEDO)
  • 1/4 tsp baking soda
  • 1/4 tsp salt
  • 1 cup coconut milk or almond milk
  • 1 egg
  • 1 tbsp coconut oil
  • 1 tbsp honey
  • 1 cup fresh raspberries
  • 1 tsp lemon juice
  • 2 tbsp coconut sugar


  1. Preheat your waffle iron
  2. In a large bowl combine the banana flour, baking soda and salt
  3. Then add the coconut or almond milk, egg, coconut oil and honey and blend
  4. Grease your waffle iron (unless it's non stick), pour in the batter and cook, remove when done (cook time will depend on your waffle iron)
  5. To prepare the raspberry sauce combine the raspberries, lemon juice and coconut sugar in a saucepan over medium heat stirring and smashing until it begins to boil and becomes a thick sauce.
  6. Serve waffles with raspberry sauce and any other toppings you'd like. I also served mine with honey, pure maple syrup and Paleo Butter.


Some big changes are happening in my neck of the woods, and the first of them is my attempt to take less crappy pictures. I still have a lot of work to do, and until I buy a new camera, my iPhone will have to do. I've also made some big career moves (aka I quit my job) to focus on training and my blog. Clinton Kelly made a comment that really hit home for me, he said "I realized this week that I just cannot do it all, so I will choose to to do what I can fabulously." I have a tendency to take on more then I can handle, and there are so many things I want to do with my life, but there are a few things I'm extremely passionate about and that I want to be exceptional at. I've decided to focus my energy on being the absolute best at those things; the things I love, the things I'm good at, and the things that spark my passion and excitement. I'm excited for the future and for new challenges. I'm excited to share simple healthy recipes here, and to see what my body is truly capable of achieving in the sport of fitness. This weekend I'll be competing at the NorCal CrossFit Regional with my team Caffeine and Kilos, and two weeks later I'll give my best shot at the second round combine of the National Pro Fitness League in Las Vegas. Stay tuned for updates, and remember, sometimes it's scary to take a chance, to risk it all, but in the end, where's the fun in playing it safe? Alright, on to the recipe! I wanted to share a breakfast dish that you could make ahead and enjoy in a hurry. We all get busy and it's nice to have healthy options to keep us on track with our goals. Make this in the morning and keep it in the fridge to grab during the week.

Bacon, Spinach and Tomato Quiche

Prep 15 min

Cooking 35 min

Serves 6


For the crust:

  • 2 cups almond flour
  • 1/4 tsp sea salt
  • 2 tbsp coconut oil
  • 1 egg

For the filling:

  • 6 slices bacon
  • 1 cup sliced cherry tomatoes
  • 2 cups spinach
  • 8 eggs
  • 1/2 cup coconut or almond milk
  • 1/2 tsp sea salt
  • 1/4 tsp pepper


  1. Preheat oven to 350F
  2. Prepare the crust, I used the paleo pie crust recipe from Elana's Pantry (click here to get directions). I place the dough between two pieces of parchment paper and roll out with a rolling pin before pressing into my dish. Do not pre-bake.
  3. Cook the bacon in a skillet over medium heat until crispy, about 5 minutes, then transfer to a paper towel, pat dry and cut into small pieces.
  4. Add the tomatoes and spinach to the skillet and sauté for 1 to 2 minutes, just until the spinach wilts.
  5. In a bowl whisk together the eggs, coconut or almond milk, salt and pepper.
  6. Layer the bacon, tomatoes and spinach on top of the crust and pour in the egg mixture.
  7. Bake for approximately 35 minutes. Check to make sure the eggs are fully cooked, if not, cook a little longer. Let cool, then serve.