Monday PUSH

Keep the promises you make to yourself. Follow through on daily personal commitments. YOU are the only who can guarantee your success. It comes down not only to what you’re willing to do, but what you actually do.

Keep… on… grinding.

I’m not only speaking to you, I’m also speaking to myself. I need this just as much as you do. We all need that extra push sometimes.

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Homemade Cookie Dough Bites

That’s right ya’ll. Come bask in the deliciousness.

homemade cookie dough Homemade Cookie Dough Bitesclick on image to enlarge the tasty morsels

After grazing on too much cookie dough ice cream recently, I knew there had to be a better way to maintain the greedy trend of shoving cookie dough down my throat without it being a death sentence to my waistline.

Then whaaalah! I came up with a homemade dough that has zero white refined sugar, less butter AND has ingredients that are good for you. The addition of coconut oil and coconut sugar, both with wonderful health benefits, proved to be fantastic substitutions.

This recipe comes very darn close to original dough — even approved by my picky hubs. Very tasty. Very satisfying. Delectable goodness, indeed.

GATHER YOUR INGREDIENTS

  • 1 cup + 1/4 cup flour
  • 1/2 cup salted butter, softened
  • 1/2 cup coconut oil, melted but not hot
  • 1/2 cup Stevia in the Raw baking blend (find it in the baking aisle)
  • 1/2 cup coconut sugar Homemade Cookie Dough Bites
  • 1 tbsp vanilla extract
  • approx 3/4 cups chocolate chips or more (milk chocolate or semi sweet — it’s your choice)
  • approx 1/8 tsp unsweetened cocoa powder or more

INSTRUCTIONS

  • Cream together butter, coconut oil, Stevia, coconut sugar and vanilla extract.
  • Add flour and cocoa powder to the mix and continue to blend until thoroughly mixed.
  • Now throw in the chocolate chips and blend again.
  • Eat in delicious scoops from the bowl, or chill in the fridge for approx 20 minutes before eating.
  • To create “bites”, press mixture about 1-inch high into plastic container and freeze for approximately 30 minutes. Cut out the bite shapes before eating.

cookie dough Homemade Cookie Dough Bites

Important note: Although the frozen bites do make for a lovely presentation, be aware that they do not stay frozen for very long, so eat them right away! I actually prefer to eat the dough with a spoon right out the container in the fridge. That’s how I roll.

So tell me… you down with grazing on some homemade cookie dough?

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Ebola Outbreak Alerts: Key Information and Developing News

last update 8/14/14

ebola virus Ebola Outbreak Alerts: Key Information and Developing Newsimage via Wikimedia Commons // Cynthia Goldsmith, CDC

This page serves as a centralized place for you to get information on developing news regarding the Ebola Outbreak. It also serves as a reference hub for educational articles regarding the Ebola virus. A link to this page is included in the right sidebar for quick & easy access. Please check back often for updates.

World Health Organization’s Ebola Fact Sheet

New Ebola Discovery Explains Why Virus Is So Deadly: This virus has been around since 1976, but it’s taken them all this time, and coincidentally during a major outbreak, to figure this out? The explanation is technical, yet still easy for a non-medical regular person to understand, so go and and read it for yourself. (published 8/13/14)

Medieval “Cordon Sanitaire” Tactic Put into Effect to Control Ebola: It was used during the Black Death, then again in Europe in the early 1900’s to control the spread of typhus. With Cordon Sanitaire (sanitary barrier), a border is established and no one goes in or out. This has now been put into effect in Ebola-stricken regions of Africa. Let’s see how this plays out… (published 8/12/14)

Former FDA Official Warns of Spooky Scenario if Ebola Hits U.S.: This article centers around the potential for forced quarantine of well persons. But how would the government get the masses to cooperate? With Martial Law??? (published 8/12/14)

Tracing Ebola’s Outbreak to an African 2-Year-Old: Although considered Patient Zero, it’s theorized that the child potentially had contact with another infected person that has not been traced. Other theories for her December 2013 infection include contaminated fruit or contact with a bat. (published 8/9/14)

South Carolina Dept of Health Directs Colleges & Universities to Screen West African Students & Faculty for Ebola: Persons are to be screened based on recent travel history, arriving within 21 days from West Africa. Any sexual contact they’ve had within 21 days will also be questioned as part of the screening. (published 8/9/14)

Continue reading…

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Speed Rope and Sledgehammer Workout Motivation

Oh, heyyy. This is one helluva dynamic duo. It’s the speed rope and sledgehammer workout.

This workout targets cardio for fat burning and conditioning, plus shoulders and core.

WORKOUT BREAKDOWN

  • Speed Rope Pendulums: set your interval timer for 8 rounds of 20 seconds work, 10 seconds rest. If you don’t have a speed rope yet, simply mimic the movement. Continue your roping with a pendulum, half moon movement.
  • Sledgehammer Shoulder Press: 10-12 reps on each side
  • Sledgehammer Up-to-Bat: 10-12 reps on each side. Be sure to engage your core during the swing to maintain full control of the hammer.
  • Complete entire circuit 2-3 more times.

My sledge hammer is about 11 pounds, but don’t let it fool ya. Once you get ‘ta lifting & swinging that thing repeatedly in various directions and at different angles, it’s an immediate ass-kicker.

Equipment Checklist

Speed Rope (optional)

Sledgehammer or dumbbell

Interval timer or Tabata HIIT timer cell phone app

shot2 Speed Rope and Sledgehammer Workout Motivation

Follow this formula >>>> Show up. Put in work. Never give up. Reap the fruits of your labor.

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Handstand Practice (my progress so far)

80 attempts per day. 4 days per week. 6 weeks worth of work so far…

handstand practice Handstand Practice (my progress so far)

…this is what it’s taken me to find my balance upside down and achieve mere seconds of hang time on my handstands.

Much more work to be done.

I won’t be satisfied until I’m able to hold my handstand for much longer AND walk on my hands in handstand position. I began this journey by watching gymnastics tutorials on Youtube and watching Greedy Baby receive instruction in her tumbling classes.

Then, I simply began putting in work with 80 attempts per day before every workout session. Tomorrow is another day. You can catch me out back at 6am for some pre-workout handstand practice.

I refuse to entertain a hindering, self-limiting mindset from the false concept that age dictates what we can or cannot achieve. I’m 41 years old and can achieve any damn thing I set my mind to.

…so can YOU.

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Disclaimer: Not all exercise programs are suitable for everyone. Check with your doctor before beginning any exercise program. Neither Josie, YumYucky.com, nor anyone else associated with this website will be responsible or liable for any injury you sustain while exercising.