Chocolate Energy Balls!

* 2 cups dates
* 2 cups almonds
* 1/4 cup unsweetened cocoa powder
* 3/4 cup unsweetened coconut flakes
* 1/4 tsp sea salt
* 1/2 tsp vanilla extract
* 2 T unsweetened coconut milk (almond milk works too)

1. Put dates in the food processor and process until they are chopped up and come together into a ball (this will happen, just wait for it).

2. Break up the dates and spread evenly across the bottom of the processor, then add in almonds, cocoa powder, coconut flakes and sea salt.

3. Process for several minutes and the almonds are chopped, scrapping down the sides often.

4. Add vanilla extract and coconut milk.

5. Scoop out or roll into 2 dozen balls. (I used a cookie dough scooper, but you could roll into balls with your hands to.
6. Store in an airtight container in the fridge for several weeks.



Two-fer Sunday!

Awesome day! First off, I got to sleep in! Sleeping in is so wonderful after days on end of getting up at 4:20am! Got a brick swim & bike workout in that covers the sprint route coming up in two weeks, plus I was able to do it with The Mermaid! Awesome sauce!

Then met with Amber to do the course a second time. The sprint will be her first triathlon! I am super excited for her! Hurray!


Made some super yummy clean recipes this weekend! Excited to share them this week! Chocolate Energy Balls, Cauliflower Crusted Pizza, Grain Free Apple “Muffins”, and tonight Turkey Club Salad!

This week:



The Bomb Salad

Tonight I threw together a salad, when I served it to the girls, my youngest said, “I don’t usually like your salads,” Gee thanks… “But this salad is ‘The Bomb Salad’.”

One, I thought I was the only person left on this earth still saying “The Bomb”. Two, any salad that a nine and ten year old LOVE, is a huge win in my opinion. And three, it’s super easy to make, dirties minimal dishes, and there is ZERO cooking involved!



  • 1 cup Ranch
  • 3 T Taco Seasoning, more if you like a little spice
  • 2 cans of canned chicken, drained
  • 1 can Black Beans, drained and rinsed well
  • 1 can Corn, drained
  • 1 cup Grape tomatoes, chopped
  • 2 T canned diced green jalapeños
  • 3 cups romaine lettuce, chopped
  • 4 oz cheddar cheese, shredded cheese
  • Texas Toast Croutons, as you prefer (could be substituted with corn tortilla chips)



  1. Mix ranch and taco seasoning in a small bowl
  2. In a large salad bowl mix chicken, black beans, corn, tomatoes, jalapeños, lettuce, and cheese, combine thoroughly with a fork
  3. Dump dressing onto salad, mix well
  4. Eat your heart out! This made enough for us for dinner plus tons of leftovers!

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Happy Thursday: Getting Things Accomplished!

Four things of note today after reading Primal Endurance by Mark Sisson:
  1.  “Studies suggest reduced muscle soreness and improved performance using compression garments.”
  2. “Post-exercise hydration is essential to ensuring that assorted recovery mechanisms work without interference from the immediate urgency of needing to rehydrate.”
  3. “The ‘athletes mindset’ of being lazy in everyday life on account of compiling an impressive workout log must be reframed to emphasize the importance of increased everyday movement to speed recovery and optimize metabolic function.”
  4. “The ‘active couch potato syndrome’ describes the actual medical phenomenon of devoted fitness enthusiasts nevertheless suffering from elevated disease factors due to predominantly sedentary lifestyle patterns.”
So today’s goals:

Crush two workouts (1 hour at the pool & 1 hour on the bike). X

feb1 feb2







Compression socks all day. X


Focus on hydration. X


Get out of my desk/office at least every hour today. X

 What’s on the menu today?
Pre-Workout: Nuun Active prior to swim, regular Nuun on bike
Breakfast: Lara Bar
Snack: cashews
Lunch: 1/2c crab, 1/2c cottage cheese, cherry tomatoes
Snack: macadamia nuts
Dinner: Crockpot Chicken & Veggies
Night Cap: Glass of wine & square of dark chocolate
Today’s schedule?
4:20a: Wake Up
5a: 1 hour swim
6:20a: Home, get girls around for school, dishes & laundry
7a: 1 hour on the bike
8a: Get around for work, pack lunch
9a-5p: Slave away (remembering to hydrate and get out of my office whenever possible
5p: Run? Walk dog?
6p: Make dinner/family time
7p: Chores, girls’ chores
8p: Girls bathe, reading, multiplication
9p: Snuggle with my hubby
10p: Sleep!!!!

Adoption Day!

Today Bill adopted the girls.


The girls & I couldn’t be more lucky to have this man in our lives. I know how blessed we are and I couldn’t be more thankful.

Just Another Manic Monday…

After a long night of sleep, Monday’s are always a jolt to the system. This is an outline of what my day looks like on a typical Monday.


4:20a: Alarm goes off, lie there and think about how much I don’t want to crawl out of my warm cocoon of a bed

4:25a: Kiss Bill, take running clothes into bathroom as to not wake Bill with the light

4:30a: Dissolve Nuun tablet, start car (I am a wimp and want the seats to start warming up)

4:45a: Out the door to meet The Racing Mermaid

5a: We start our run, visit about the Walking Dead, our kids, the weekend, our hubbies, training… Visiting with Twila passes the time away so fast.

5:20a: On our way back there are two people fighting in the dark on the levy, a car pulled off with their flashers on, one person walks away, through an intersection angirly, the second stays on the levy with us, in the middle of the path, diving Twila and I… Creepy. But no one died today, so I will count it as a win.

5:40a: Back to the cars, different car in the parking lot than usual, so I hang back as Twila gets in her car… But like I said, no one dies. 🙂

6a: Back to the house, everyone is still sound asleep, I kiss Bill and let him know I am home safe. I switch the laundry, then read the last two chapters of my amazing book, because I have a new book coming tonight!

6:30a: Wake up girls, help them get around, dressed, fed, teeth brushed, hair combed, homework and reading logs signed, kissed and off to the bus.

7a: On the bike trainer, read a few articles written by Mark Sisson on The Primal Diet, such good stuff

8a: Off the trainer, put the bike and trainer away, get around for work, visit with Bill about his plans for the day…

8:40a: Off to work!!

We have dinner plans with someone that Bill works with tonight, so the day should prove to continue to be busy! And that is what an Ironman-training-with-a-family-and-full-time-job-morning looks like!


Sunday Fun Day!!

Great bike ride today, up the sprint course for an upcoming triathlon. Cars were driving crazy close to us, which always makes me a little nervous. So thankful for The Racing Mermaid, I feel 100x safer riding with her.


Going to be a killer training week! Things are totally starting to pick up. I’m ready to bear down and focus hard on my end goal. CDA Ironman.


Stay tuned!!!

Balancing training & family!

Great weekend of training!

Friday night was kicked off with a Batman 5th Birthday for Abel. He was pretty excited!!


Saturday morning, a hilly, chilly bike ride. Followed by an afternoon shopping for grade-money-gifts and a movie at the theatre with all the kiddos.


Sunday, half marathon distance run, and sweaty butt cheek marks!


Followed by an afternoon at my dad’s place shooting guns and visiting.


This morning, a nice run/bike brick!


And today, my girls were able to spend the day with their sister! Seeing them beaming with happiness about their time with her was amazing. 🙂


This week to come!!!



In A Pinch 4 Week Sprint Triathlon Training Plan!

So a friend of mine is doing a sprint triathlon in four weeks, she hasn’t been training and asked if I could put something together for her to be ready. I figured that since I already had one put together, I would go ahead and share it here for my readers!

In A Pinch 4 Week Sprint Triathlon Training Plan! **be advised that she is in good shape, is within a healthy weight range, eats well, no past injuries and has no health issues that require a physician’s care**

If you are local, the Snake River Triathlon is in four weeks, March 12th! It’s a 500-yard pool swim, 13-mile bike and 2-mile run. The swim is actually the night before on March 11th, so no wet bike ride or run! It’s a great first sprint, and a lot of fun! You can register here!!!



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