Backyard Bootcamp

I hope everyone had a wonderful long weekend! I am still trying to wrap my brain around the fact that it is Monday, it feels like Sunday to me! But over the weekend I tried two new things, one I made delicious and clean chocolate protein muffins and two, we did a great crossfit workout in our backyard.

First I will address the absolutely delicious chocolate muffins, they even passed the test as I brought them to my Husband’s store and got great reviews (little did they know what was really in them ;))!

Chocolate Protein Muffins

1 1/4 cup oat flour

1/2 cup unsweetened cocoa

2 scoops vanilla whey (can omit or use 1/2 cup greek yogurt)

1 tbsp cinnamon

1-2 tsp baking soda

1/8 tsp sea salt

1/4 cup unsweetened applesauce

1/2 cup honey

1/2 cup almond milk (you can use any milk of your choice)

1/4 cup cacao chips (found at your local health food store)


1. Add all dry ingredients into a medium size bowl and mix ingredients until blended.

2. Add all wet ingredients into a larger size bowl and mix until blended well.

3. Add dry ingredients to the wet ingredient and blend well.

4. Add batter to muffin tins (I use silicone ones, and they are amazing!) and bake for 20-25 minutes.

And more important, ENJOY!

I did mix 1/4 cup of honey and 1/4 cup of almond butter and used it as icing for my muffins and it was delicious!

Now for the workout! My husband and I wanted to take advantage of the warm weather yesterday instead of going to the gym so I found a home based crossfit WOD and took it outdoors!

The actual WOD:

5 rounds for time

100 squats

20 lunges

35 push ups

But since we were limited on time because we decided to head to the movies to see the new Batman movie (which was terrific by the way), we revised it a little bit.

3 rounds for time:

100 squats

20 lunges

35 push ups

20 butterfly sit ups

Time: 20 minutes

My legs are killing me today, I can’t imagine having to do 200 more squats!!

If you do (which you should ;)) this workout, post your time in the comments!

Have a wonderful evening and get ready to take this week on with a positive attitude and preparation!

Monday’s Reason to Workout

4 thoughts on “Backyard Bootcamp

  1. Lacey Heald says:

    20:30!!! Those push ups kill me. Great work out though, so easy did it in my bedroom before I took the dog for a walk!

    I added Greek yogurt and a little banana to your muffin recipe and they are delicious. I have a new recipe I found I’ll send to you on Facebook!

    • theffitlife says:

      Wow, great time!! Did you do the three or five rounds? I love having you share your times and ideas, it keeps me motivated, and a great support system! I am going to have to try the recipe with those additions, you can’t go wrong with adding either of those things, it brings the perfect sweetness and moisture. Thanks for giving me some feedback, it is always needed.

  2. Lacey Heald says:

    I just did the three round, and holy man am I sore today. I also did girl push- ups and they still killed my arms! It was perfect quick little work out I needed yesterday, I am definitely keeping that one in mind when I don’t have much time. Check your Facebook inbox I sent you another great recipe I came across.

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