Cat/Cow (Back Flexion/Extension)

Paleo Rosemary Flax Crackers (Chip Replacement!!)

The facts are coming out about the number of people that are affected by gluten.  I have noticed three different categories of people in terms of how they react to gluten.  Some people have celiac disease and they will tell you how horrible they feel when something is consumed that was processed even near a source of gluten.  The second group of people aren't as serious as the celiac response but will often live in a suboptimal state without realizing that gluten is dragging them down a bit.   The third group has somewhat adapted to the consumption of gluten and doesn't have a negative response.   Figure out what makes YOU feel good and not what makes someone else feel good.  Also, don't let others judge you about what makes you feel good because they can't tell you what that is!!

Ingredients

• 2 cups organic almond/coconut flour
• 1 cup organic flax seed meal
• 1/2 cup organic whole flax seeds
• 2 organic pastured eggs
• 2 tablespoons organic coconut oil
• 2 tablespoons organic rosemary
• 1 teaspoon sea salt (the dirty kind!!)

Directions-

• In a large mixing bowl, combine flour, flax seed meal, flax seeds, eggs, rosemary, oil and salt.
• Mix everything together very well.
• Line two baking sheets with parchment paper to prevent sticking.
• Roll dough between two sheets of parchment paper until dough is about 1/8" thick.
• Score with knife into 2"x 2" squares.
• Sprinkle a little extra salt over top of crackers.
• Bake @ 350 for 10-12 minutes or until crisp.
• Cool and break into squares.

Running Drill - Pawing

Transverse Step to Balance

Homemade Larabar's!

I've been dabbling in the homemade bar realm for a few years now with quite a bit of success. This recipe is similar to a Larabar, using for dates as the binding agent so doesn't even need honey to help hold things together.  Beyond the dates and nut mixture, you can get creative with different fruit/spice combos to get some pretty amazing flavors.  Some of my personal favorites have been coconut/sour cherry, blueberry/ginger and mango/cinnamon.

Coconut/Sour Cherry Bar

1 cup organic almonds

1/2 cup organic pecans

1 cup organic dried sour cherries

1/2 cup organic shredded coconut

1 cup organic pitted dates

1/2 teaspoon sea salt....the dirty kind!

2 Tablespoons organic coconut oil

Blueberry/Ginger

1 cup organic almonds

1/2 cup organic cashews

1 cup organic dried blueberries

1 cup organic pitted dates 

1/2 teaspoon sea salt....the dirty kind!

2 Tablespoons organic coconut oil

Mango/Cinnamon

1 cup organic almonds

1/2 cup organic pecans

1 cup organic dried mango

1 cup organic pitted dates

1/2 teaspoon sea salt...the dirty kind!

2 Tablespoons organic coconut oil

Directions:

• Blend nuts and sea salt in food processor leaving small chunks.
• Put processed nuts in large mixing bowl.
• Blend pitted dates, coconut oil and fruit in food processor until everything is almost like a paste.
• Add to processed nuts in mixing bowl and use hand to mash everything together.
• Can either be put into a snapware glass container and cut into squares or put onto a cookie sheet and pressed into squares.  

Ball Pike

Guacamole is good for you!!

Ingredients:

• 4 organic avocados
• 2 chopped organic roma tomatoes
• 1 organic lime
• 1/2 cup finely chopped organic onion
• 1/2 cup finely chopped organic cilantro
• 2 minced cloves organic garlic
• 1 tablespoon sea salt
• optional 1 pinch cayenne pepper or 1 organic jalapeno 

Directions:

• Mash together pitted avocados, squeezed lime juice, sea salt and garlic in a large bowl.  
• Mix in onion, cilantro and tomatoes.  
• For optional spice, add pinch of cayenne or jalapeno.
• Can be served immediately or refrigerated for later enjoyment!

Hip Clamshell (Internal/External Rotation)

Paleo Bacon Meatloaf

Ingredients

• 2 lbs organic grass fed ground beef
• 1 lb organic ground pork
• 1 c organic coconut/almond flour
• 2 organic eggs
• 16 oz organic tomato sauce
• 1 lb organic bacon
• 1/2 cup finely chopped organic onion
• 4 cloves minced organic garlic 
• 1 T sea salt
• Dash organic pepper

Preparation Instructions

• Set oven rack in middle of oven and preheat to 350.
• In a large mixing bowl combine the ground meats, flour, eggs, 8 oz tomato sauce, onion, garlic, salt and pepper.   Mix well with hands and spread into loaf pans.   The meatloaf will shrink significantly so the pan can be stuffed to begin with.  Top with bacon!
• Bake for 45 mins then for 10 more mins with the broiler on to get the bacon crisp.
• Heat additional tomato sauce in a pan to top over finished meatloaf.

Ball Twister

Single Leg Hip Rotary Drill

Frontal Step to Balance

Frontal Lunge