KETO CHOCOLATE CHIP SCONES
These were supposed to be Keto chocolate chip cookies 🍪 adapted from a pancake batter recipe... but I went rogue and didn’t bother reading any recipe instructions. Haha
Instead of cookies, I got scones. And they were actually quite delicious 😊
* 1/2 cup almond flour
* 2 tbsp coconut flour
* 1 scoopVanilla UMP protein powder
* 2 tbsp Libby’s chocolate chips
* 1/4 tsp baking powder
* 1/4 tsp sea salt
* 1/4 tsp Cinnamon * 1 whole egg
* 3 tbsp brain octane oil (or MCT oil or coconut oil)
* 2 tbsp kerrygold butter
1. Preheat oven to 325 degrees.
2. Mix all the dry ingredients together in a bowl.
3. Whisk all the wet ingredients in a bowl.
4. Mix the dry ingredients into the wet ingredients.
5. Form 6-8 well balls (or tiny triangles).
6. Bake at 325 degrees for 17-20 minutes.
7. Take them off the pan and set on a wire rack to cool. Or just put them on a plate and start eating them immediately like Chris and I did. 🍴
➕BACK SQUAT TIPS & TRICKS➕
Back squat is often referred to as "the king of all leg exercises". But in order to really make it the 'king', you need to make sure your doing it right, and strengthening your body to get the most bang for your buck. Here are some key tips to follow:
1️⃣Start light and with higher reps and focus on form first! Poor form + heavy weight = injury and no gains
2️⃣Get looow. A larger range of motion keeps your muscles under tension longer, and targets those 🍑 muscles more!
3️⃣Make sure not to buckle your knees in. Look at them in the mirror and imagine pushing them out as you go down
4️⃣Focus on pushing through your heels on the way up and keep your gaze neutral, and squeeze that booty at the top (looks weird, but do it, you'll thank me later)
5️⃣Do single leg accessory work - this will help work out weaknesses and even out strength when you combine your legs together!
6️⃣Film yourself and watch it to see how your form looks! Sometimes we can't see our form clearly, even when we watch in the mirror. ✨What tricks do you use to optimize your back squat gains? Share below!
STOP settling for shit that doesn’t make YOU happy!
Whether it is your body, job, relationships, habits, or your lack of dolla’s in the bank -> YOU are in control! If your unhappy with it, it’s up to YOU to change it ❤
I get it girl, I straight up practically built a freaking house and LIVED in my shit situation for 5 years. I was under the false impression that was just “life”. FYI 👉🏻It’s NOT… And if that is how YOU feel, you are doing it wrong👊🏻
All week long I’m going to be making Keto pancakes and posting recipes from amazing recipe writers.⠀
Obviously, I’m doing this for you... its definitely not because I want to cook and eat pancakes all week. 😜⠀
btw... just because I’m eating a Ketogenic diet these days does NOT mean I think all my clients should be Keto.⠀
In fact, I only have one client who is following a low carb high fat diet but she isn’t doing full Keto.⠀
Some of my clients are paleo but most of my clients don’t follow a specific diet at all. Why?⠀
Because your body is the one who should be designing your diet. Your body is telling you want it needs all the time. In my work, I help my clients connect to their body and hunger signals.⠀
How you feel dictates what you need. Diets are just guidelines (structured eating plans) to give you a starting point for figuring out what’s right for you.⠀
I am eating Ketogenic these days BUT I have been experimenting to find what’s right for me since day one. I am constantly adapting for my physical limitations and what my body needs.⠀
No one dietary theory has all the answers. Your body has the answers.⠀
So as you dive in to PANCAKE HEAVEN with me this week, make sure to listen to the most important nutritionist you know: your body.⠀
Always ask, “does my body feel good after I eat that? Do I feel energetic, clear headed, and ready to continue my day?”⠀
If yes, keep eating it! If not, stop.⠀
As I was saying about pancakes... TAG ME in your Keto pancake recipes!!! I’ll share your posts.... and maybe even make them!! xo
There was a time not too long ago when the doctor's weren't sure I'd ever walk again. I had a sever back injury and my discs were crushing my spinal cord. The surgeon didn't know how I was even walking when I went into my appointment. So I went in for emergency surgery to save the use of my legs.
You take your legs for granted until there is a possibility you wont be able to use them anymore! That was a few years ago, my surgery was a success but I'm had a long recovery with chronic pain, not being able to stand for long periods of time and a severe fear of falling.
These days with me finally having weight loss success using ketones and the ketogenic lifestyle. Ketones and the keto diet have not only helped me lose 50 of the 160lbs I want (and need) to lose, but I have much less chronic pain! So now #walkingforweightloss is so much more enjoyable. I get to exercise, raise my heart rate, and clear my head. There is something about breathing in fresh air and being with your own thoughts that makes you feel better all around!
Don't take your body for granted. Feed it well (I recommend ketogenic diet and ketones) and move throughout the day. Besides walking, I LOVE to dance (usually in my kitchen LOL)! What is your favorite way of getting moving?
Want to know about ketones? Let's chat!
Here's a progress photo. I'm currently 27 pounds down, striving to hit that 30 pound mark! In a short 3 months, I can't believe these are the results! I've struggled a little and have had more cheat meals than i'd like to admit, but I really want to make this a lifestyle change and not just a weight loss fix. Every single time I cheat, I feel like shit afterwards. I'm not perfect and I'll likely make more mistakes again because I'm only human and pasta is delicious.😋😂 Thank you everyone for following my journey!!❤️