Red Velvet Coconut Flour Pancakes

These were so darn amazing!  They take less than 2 minutes to whip up and they totally deliver every time.

PSSstttt:  You are welcome.  :-)

I could definitely eat these every day!  NOMSSS!!

Here is the recipe:

2 tablespoons oat flour
3 tablespoons of coconut flour
sprinkle of salt
1/2 teaspoon baking soda
2 packets of stevia
1 tablespoon cocoa powder

Mix all dry ingredients together, then add in :
1/4 cup 0% greek yogurt
1/4 cup egg whites
 little splash of red velvet bakery emulsion (I found this randomly at Winners)

Mix together for about 15 seconds..mixture will be SUPER thick.  Do not add extra liquid.

Spray a pan over med high heat with coconut oil.  Divide batter to make 3 pancakes.  Use the back of spoon to flatten them down a bit (they will rise and be fluffy!).  BE PATIENT! You also may want to adjust the temperature down if it is getting too hot. Do not try to rush flipping these.  AND the pancakes are super delicate, so using a thinner spatula is ideal to flip.

Top with your fave nut butter and syrup (I use Walden's).  Stick the forchette in and enjoy!!

Chocolate Chia Protein Pudding

I frigged around with this recipe for 3 days.  Too much liquid, not enough chia...and so on.  Day 3 was a charm and this is totally perfect now and SUPER easy to whip up.  And some extra protein and super foods to your day with this creamy concoction of delirium! :-)

Here is the recipe:

1/2 cup water (you can use almond, coconut, hemp, etc milk)
1 Tablespoon whole chia seeds, not ground
1 scoop protein powder (I used Trutein Vanilla)
1 Tablespoon unsweetened cocoa powder
splash of caramel extract (that is just what I felt like today...you can leave it out or experiment with others)

Throw everything in a bowl, whisk for about 30 seconds and refrigerate for about 2 hours.  It will thicken during that time.  Grab a spoon, dig in!!

PS:  I topped my pudding with 1/2 tablespoon of Lily's Chocolate chips.

You are welcome, BTW!

Want to see a quick video on how I threw it together?  Watch here:

 

I hope you enjoy this recipe as much as I do. Have you ever tried Chia pudding before and if so, what did you think?

Chocolate Coconut Peanut Butter Cream Cheese Stuffed French Toast

Sounds lethal, doesn't it?  Au contraire. This was totally easy, and pretty darn healthy and on plan except for the carbs which I am not supposed to have for brekkie because I am carb backloading. But having said that it was Easter and I have been planning this one for several weeks. It was everything and MORE!  :-)

Enjoy!!

Ingredients:

• ½ cup low fat/skim milk (I used Almond Coconut milk)
• 2 tablespoons unsweetened cocoa powder (or dutch cocoa powder)
• 2 packets of stevia (I used Krisda Cafe Vanilla)
• 1/4 cup of egg whites
• 1 teaspoon pure vanilla extract
• 4 slices of your bread of choice (I used ancient grains)
• unsweetened coconut to crust french toast in after dipping in egg mixture

Peanut butter cheesecake filling mixture:

• 1TBSP PB2 (powdered peanut butter)
• 3 tablespoons 5% (or reduced fat) cream cheese, at room temperature
• 1 tablespoon maple syrup

Extra PB2 for drizzle

Instructions:

1. Whisk together the milk, cocoa powder and stevia.   Add in the egg whites and the vanilla, and continue to whisk until everything is combined. Set aside.
2. Combine all Peanut Butter Cheesecake ingredients together and mix until smooth. Divide the 'cheesecake' mixture between two pieces of bread, and spread them with the mixture. Top with remaining bread slices; dip each 'sandwich' into the chocolate egg wash; turn to evenly coat.  Then after that crust each soaked side of bread in the coconut.
3. Heat a nonstick pan/griddle over medium heat and lightly grease with coconut oil (or whatever you choose to use here)
4. Fry on both sides until a darker brown and firm to the touch on the outside, and cooked through.
5. I drizzled mine with a little PB2 mixed with water, but you can add you favorite sauce or toppings.
6. Dig in and enjoy!!

Recipe adapted from Cafe Delites:  http://cafedelites.com/2015/03/27/peanut-butter-cheesecake-stuffed-chocolate-brownie-french-toasts/

"I am Breaking Up With Winter" GIVEAWAY!!

GIVEAWAY!!! Since spring has sprung (FINALLY!!) I wanted to celebrate and share some fitness and health love!

PLUS April is also my birthday month and I want to celebrate by giving a gift to YOU by sharing some of my favorite products with you.

There is no better motivation to get whipped into shape than warm breezes and hot summer nights being just around the corner. I love doing things like this and hopefully this will serve to inspire someone to make some fantastic life changes.

EVERYTHING you see is included in this amazing giveaway & just ONE follower will win it all. This basket is valued at over $110.00.
The winner will receive the following :
1. Leggings (one of my fave things ever!)
2. 2 Single serving packets Shakeology (Yes, I drink it every day)
3. Resistance Band
4. 2 Cookies 'N Creme Quest Bars (also, my fave!)
5. Weekly planner & pens
6. Shakeology shaker cup
7. The COMPLETE 21 Day Fix Extreme program including:
*all workouts/DVDs
*Portion Control Containers & Workout Schedule Guide
*Full Nutrition Guide/recipe book
*My coaching services for FREE!
MUST FOLLOW ALL THE RULES to win!! The Contest runs until April 5th at MIDNIGHT, the winner will be chosen at random & be announced on April 6th!
Contest is open to US & Canada ONLY. Must be 18 years of age or older!

To ENTER you MUST do ALL 4 of the following steps:

1. Be sure to follow me @subjecttofire on Instagram and LIKE my Facebook page www.facebook.com/SubjectToFire
2. REPOST/SHARE this pic with friends (make sure the post is public so I can see it).
3. Friend request me (I will be checking) if we are NOT already Facebook friends here: https://www.facebook.com/wendy.m.kennedy.7
4. Comment below, “I WANT to win” and then tag 3 friends.

GOOD LUCK everyone!!

SALTED CARAMEL SHAKEOLOGY

This past week has been one of epic cravings.  Right from the cheesy bagels I did not eat, but longed for to the salted caramel Lindt chocolate bar that I picked up about 4 times this week and put it down.  

Just.
Walk.
Away.
Wendy.

And I did.

To my saving grace, I was told there was this caramel extract available to me, so I got hooked up with some and OHMYGOD!  My life is changed.  I threw together these ingredients to bring to you only the best freaking thing EVER:  The Salted Caramel Shakeology.  As I type this, I am actually anticipating having another one after tonight's workout.   Can I get a WOOP WOOP??

Yes, I am normal and YES I crave sweets & Shakeology has been a life saver for many years for me.  I do indulge now & than with some treats, but for the most part, this helps keep my cravings intact and my brain just straight up happy!  Not to mention all the amazing things my body is getting nutritionally every single day.

I am also on plan to compete next year in a figure competition, and this is definitely helping me get to that goal.  

If you want the best of both worlds...and you are happy to have a little flavor explosion in your mouth, give this a try.  

I think I just drooled a little.  :-)

Peanut Butter Marshmallow Coconut Protein Pancake

You might need a chair to sit down in before digging your fork into this bad boy.

LOOK.

AT.

IT!

OK, now wipe the drool off the screen and get just a few simple ingredients ready and whip one up!

This is what the recipe includes:

1 scoop of Trutein Peanut Butter Marshmallow protein powder (see pic below)
1 tablespoon of coconut flour
2 tablespoons unsweetened chipped coconut
enough water to make into pancake batter consistency

Mix all ingredients together til smooth, about 15 seconds should do it.

Add 1 teaspoon of coconut oil to frying pan over med high heat and pour in batter.  Fry as you would with any other pancake.  Flip that sucker over and cook for just a bit longer.

Put on plate and top with your favorite nut butter (I used coconut peanut butter) & syrup, if desired (I used Walden Farms chocolate syrup. 

Take your first bite.  Moan with sheer delight.

You are welcome!!

My favorite protein powder EVER!  

"WTH Did She Do Last Week" Sunday Nov. 2nd, 2014

HERE WE GO, BABY!  The start of a brand new month and a new set of goals and dreams.  HOLY Mother of Pearl...where did this year go?  I am fired up now more than ever to finish the year strong!

Well, I digress, so let's get to the goods, shall we? This week was one of utter insanity when it came to my business, but my food and fitness were 100% on target.  I even managed to make it through a killer wine craving.  Man..there are some things you just cannot replace.  Haha!

FOOD:  Oh the wonderful, glorious, amazing food I am eating.  Let's start with my life altering moment earlier on this week.

I revisited a vegetable I have despised since childhood.  BEETS.  It was on my radar to try in another form other than pickled and I did it!!  WHOOP!!  I freaking LOVE them.  I feel rather like I was missing out on something amazing for the last 40 years, which is a bit sad.  I am now going to be experimenting in many ways on adding them to my menu.  Angels sang and more kittens were born after this I swear!

Pureed Caulifower....OMG, so deelish.  I could hoover the entire pot!

I tried roasting squash this week in my crockpot.  Again, more kittens & angels.  :-)

I am still carb cycling so you can bet your hiney I enjoyed every minute of my high carb day.  For the most part I am 100% satisfied with what I eat but the days I seem to work harder in the gym, I am hangrier than usual.

Of course what week would be complete without caffeine & Shakeology?  Yep...my vices.  Hey, I don't drink wine OR do drugs.  I think my choices are good!

FITNESS:   This week was fabu in so many ways.  I upped my weights, I feel stronger and WOOHOO, I am now working out in the brand new gym that is opening soon here in town.  I got to be the first person to use the facility and I am there now every day.  I am going to be teaching PiYo classes there after they open so, I kind of have a bit of an advantage with the awesome owner who is letting me train.  Just like Christmas!!

Yesterday I started a brand new regime for the month of November...more pyramids, which get add ons as well each week.  It looks interesting for sure.  My trainer has been doing an exceptional job of keeping things fresh and  exciting! I plan on killing these work outs.  I GOT GOALS, baby! 

I also had a meeting this week with a lovely lady who is going to be giving me posing lessons.  *Insert Twilight Zone Music* This scares the bejesus outta me, but I am up for the challenge so stay tuned for updates on that.

BUSINESS:  It was an insanely busy week, work wise.  My team had a major growth spurt which is so exciting to me!  I am doing my best to be a strong leader and teach them all the things I have learned since becoming a coach.  With that comes new trainings, plenty of motivational talks, team calls, and one of the most important factors, Personal Development.  I am trying hard to finish off this book this week because I have an exciting new one in the wings that I believe has my name written all over it.  :-)

Since this week was Halloween, my entire team dressed up for our weekly call.  We are TOTALLY fun like that.  I love their spirit!  And hey, any excuse to be Wonder Woman, right?

Tell me, does your life fire you up?  Do you set new goals for yourself every week, every month, etc?  Do you need to have something to strive for in your fitness, your business, your personal life? I would love you to share with me if you do. Leave a comment below and tell me what something is that you are working towards right now. 

Where did I start? Why of course, at the beginning.

You know, I always am amazed when I see pictures posted of others before & after pics. They inspire me beyond belief every single day. I tend to forget where I started...it goes on the back burner most days. But now and then...like today, I go back and take a look to refresh my brain.

The pic on the left was just after I had started ChaLean Extreme. The pic on the right was about 2 weeks ago. In my journey I have done predominately Beachbody programs, getting better with each one and pushing myself as I got stronger. It did not happen over night, but over time as most journeys go. I to this day, could not love what I do more as a coach, but I was not a coach when I started here in the first pic. I knew there was something amazing in being a coach, so I kept on til I could be one!

My story has had a plot twist or 2 along the way. I have had setbacks, injuries and times where I fell off the turnip wagon, but I always managed to haul ass off the ground and run after that wagon.

I now have a new journey to the figure stage ahead of me and before you ask, YES I still do Beachbody programs and I always will. I just completed the PiYo program and my body needed that in so many ways.

I may not have lost 100 pounds in my story but I did lose about 35 lbs from where I started. More importantly I gained a sense of who I am & because of ChaLean and Miss Chalene Johnson, I learned to change my mentality. I learned to do things I never imagined, I gained a whole new extended family, I have created a brand new life for myself and MY family and I now can pay that forward to others every single day. All because I one day decided to JUST. PUSH. PLAY.

Brussel Sprouts 'n Bacon

Food should be easy.  I mean, KISS easy!! (That's Keep It Simple Stupid, in case you were wondering).

This was lunch yesterday.  Few ingredients, just a few minutes to whip up and BAM, with the flavor!

Sautee 4 oz bacon til done, remove from pan, drain on paper towel, set aside.

I then wiped pan clean & sauteed the sprouts with red onion in a tsp of coconut oil (you can use the bacon fat instead if you like), tossed in the cooked bacon and finished off with a splash of balsamic vinegar. Seasoned only with sea salt and fresh cracked pepper.   

THAT'S IT, my peeps.  This is my happy place food.  Enjoy!

Dance. Don't Hold the wall.

I never thought of myself as being one to stand on the sidelines.  The person that hovered and watched others do crazy shit while I just marvel at their chutzpah.  Oh no, I am usually the one in the throes of the insanity. And I like it.

Til now.

There is this little thing looming over me as I head towards my first figure competition.  This thing...dun dun dunnnn....called posing.  **EXHALE**

Wow, this girl looks perfect!

Hmmm, this girl needs to learn a LOT!!

Let me make something perfectly clear: I have ZERO clue about posing for figure. ZE. RO. Am I breathing right? Is my butt in when it should be out? Is my leg bent enough?  Is my leg supposed to be straight? When the hell will my arms and abs start showing? How am I going to remember to smile and stay flexed at the same time? These are just a few of the questions that goes through my head at any given moment throughout my day. 

I have so much to learn but I have to start somewhere. I will be working with someone to teach me the ways of the stage. I am extremely nervous about this because it is so much out of my comfort zone. But I never half ass anything so I plan on nailing it and practicing like crazy. Pray for me...haha!! This is all new to me. I hope we all make it.

Once I have proper shoes (sorry this is all I have with me at the house while camping), that will help tremendously as well.

So starting NOW I have decided to not just hold the wall, but to actually dance.  No more sidelines.  

Fear, I shall slay thee with my blinged out bikini & my hooker heels!


My theme song this week!  :-)  Mmmm, JT.  

"WTH Does She Eat" Sundays

I love food.  Like seriously I am captivated and enthralled and enamored.  Everyone that knows me, knows when you are around me conversations are ALWAYS going to include food.  And shoes.  And coffee.  In no particular order.  It's like my personal Trifecta of bliss.

Now you know my dirty secret.

I thought since I always get asked by my followers, "What do you eat", I would do a weekly post that includes some of that amazingness that I consume.  I try to eat mostly Paleo, but I am in contest prep right now so I actually have snuck in a few non-paleo things to meet my macros.  But that  is a whole 'nother blog post which I may address in the future.

Here's the down low of this past week's food. Enjoy!

My breakfasts most always include eggs & guac or some kind of pancake/nutbutter creation.  And LOTS of coffee & coconut oil, blended.

MY RECIPE, if you can read my henscratchy writing. 

My Epic pancake creation that turned into a freakishly deelish pancake bowl instead.  MyGyverin' it! 

LUNCH is usually a Hugh Jass salad of some sort.  Lots of veggies, protein, healthy fats and most always topped with guac or homemade balsamic dressing.  Of late I have been a spiralizing maniac, so zucchini noodles I eat a ton, too. 

 DINNER is once again veggies with protein and healthy fats.  DAMN I am addicted to guacamole.  Funny, I despised both avocados and zucchini before I did the Whole 30, now they are eaten every day, 

NOMMMMS, sweet taters....I love you!!

Dates....mmm, carbs, get in muh belly!

PWO EVERY day is always Shakeology.  Like clockwork.

Shoes AND coffee...2 outta 3 ain't bad.  :-)

She's got thighs...

I am pretty sure I am not meant to be a size 4. Or a 2. Hmmm, I think I was skinny once...when I was 3. LOL. I have decided I really don't care about those numbers. I have other numbers in mind. 

How about putting a focus on the number of times we move our bodies. How many days we sweat and feel like we conquered the world because we ran 10 miles. Or PR'd our deadlift. Or how many times during the week we made healthy choices for our bodies instead of choosing crap...when there is so much of it in our face 24/7 to sway us. How many times were YOU strong when you went out to eat, passed by that bagel shop or drove on by the Golden Arches?

Those are the numbers that matter. Sizes, schmizes. They mean nothing. There are beautiful, wonderful, amazing, healthy fit people in EVERY size imaginable and I am one of them. I have friends that are power houses and they are wrapped up in these tiny packages but size is deceiving. They are strong. They can kick ass!! I also have some friends that society might consider overweight that could throw me under the train in any race and fitness competition. They would mow. Me. Down. 

Healthy is not a cookie cutter thing. One size does NOT fit all. I am surrounded by fit friends of all shapes and sizes and honestly they inspire me. We don't need to be labeled by a number on our jeans. That is SO 1980's!

I believe if we wake up and track the numbers that count...like how many times we make better choices, how many days we wake up with a wonderful attitude, how often we show those we love that they matter, the times we give to those who need it more, the moments of random acts of kindness....that our notches we have marked off would be way more significant at the end of the day than a tag sewn to denim.

Wait...I am woman. With strong-ass thighs. Hear me roar.  

Are you proud of your strong legs too?  I would love to hear your answers below in comments!