Tuesday, October 31, 2023
Try something new!
Sunday, October 29, 2023
Cookie treat!
3-INGREDIENT NUTTER BUTTERS 🥜
Simple to make and absolutely delicious!
You’ll need:
1 cup almond flour
1/3 cup pure maple syrup (or raw honey)
½ cup peanut butter or nut butter of choice
1. In a bowl, combine almond flour, maple syrup and nut butter.
2. Roll the mixture into teaspoon sized balls and connect two of them together on your baking sheet.
3. Press down on them with a fork to create a hatch pattern.
4. Bake for about 10-12 minutes at 350 F.
5. Remove from the oven and let cool completely.
6. Once fully cooled, spread additional nut butter on the backside, and sandwich them together to create a cookie.
Now be careful I have eaten 6 of these today! Yeah, that's not helping the fluff.... Thankfully it was after my long run...
Ok a full day of thinking! What's next?
I've been asked so many times what are you going to do with all the time you have now that you're not training for Kona?
I'm thinking I will do a 1/2 or full marathon every month with my first one starting in October finishing The World Championships in Kona as my full. November will be a half marathon.
I have to work on my speed training, keep my miles at 30 a week and see what I can do in the spring.
I will also pick up doing weight training, Pilates and Barre again.
I have to get back on track with my nutrition and get my body fat back down to 16/18 % not 21% its crazy when I train for IM I always put on fluff; maybe it's all the sugar I consume :) MMMMMMMMM
We will see!
Saturday, October 28, 2023
Pumpkin Cheesecake Bites
These melt-in-your-mouth mini pumpkin cheesecake bites deliver all the tangy creaminess you crave, plus a kick of gingersnap spice.
Ingredients
- Muffin liners
- 1 cup / 80 g gently broken gingersnap cookies
- 1 Tbsp. + 1 tsp. extra-virgin coconut oil
- ½ cup / 120 g 100% pumpkin puree
- ½ cup / 120 g part-skim ricotta cheese
- 2 scoops
- 2 Tbsp. unsweetened almond milk
- ½ tsp. pumpkin pie spice (or ground cinnamon)
Instructions
Line 6 muffin cups with muffin cup papers (or use silicon muffin cups); set aside.
Add cookies and coconut oil to a food processor, cover. Pulse to blend.
Press cookie crumble into the bottoms and up the sides of prepared muffin cups; set aside.
Add pumpkin puree, ricotta, Shakeology, almond milk, and pumpkin pie spice to food processor, cover. Pulse until smooth.
Evenly divide pumpkin mixture among prepared muffin cups. Gently tap muffin tray against countertop a few times to help mixture settle. Place in freezer for 30 minutes before serving.
Freeze leftovers in an airtight container for up to 1 month. Set out at room temperature for 10 minutes before serving.
Friday, October 27, 2023
Great Fri-YaY!
Morning filled with Pilates, Weight Training and finding HUGE Pumpkins!!!
and Yes, making treats!
You need to try these but be careful they're so good you'll eat them all!
You’ll need~2 bananas, slicedPeanut butter (or nut butter)melted dark chocolatecrushed peanuts (sub almonds or another nut if desired)1. Arrange your banana slices on a baking sheet lined with parchment paper.2. Spread peanut butter (or nut butter) on top.3. Drizzle melted chocolate on top.4. Top with crushed peanuts.5. Freeze for about 1 hour, add flaky sea salt (optional), break and enjoy!
Thursday, October 26, 2023
Fun Fri-YAY Treats! Weekend Bar. Chocolate PB Cups. Oatmeal Raisin Cookies
My lil's are off school so we are making lots of treats for the weekend!
𝐏𝐫𝐨𝐭𝐞𝐢𝐧 𝐏𝐚𝐜𝐤𝐞𝐝 𝐂𝐡𝐨𝐜𝐨𝐥𝐚𝐭𝐞 𝐂𝐡𝐢𝐩 𝐂𝐡𝐞𝐰𝐲 𝐁𝐚𝐫𝐬 !
𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬* ½ cup milk
* 1 cup almond butter
* ½ cup maple syrup
* 1 cup vanilla protein powder.
* 2 cups whole rolled oats, uncooked
* 1 cup: chocolate chips (1/2 mixed in, 1/2 for topping)
* 1/2 teas olive oil
𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬
1️⃣ In a medium heavy pot, combine milk, peanut butter, and maple syrup over low heat. Stir just until all ingredients are well combined and warmed through.
Remove from heat.
2️⃣ Add protein powder, oats, and 1/2 the chocolate chips. Stir to combine well. Taste and add more maple syrup if desired.
3️⃣ Press evenly into bar mold, using firm pressure to compress mixture into desired bar thickness. Tip: use wet or lightly greased hands to prevent sticking.
Allow bars to cool completely in freezer.
4️⃣ While bars are cooling, melt remainder of chocolate with olive oil. Drizzle melted chocolate over bars and let cool. Wrap in airtight container and store at moderate room temp for several days, or chilled in fridge for a week.
HEALTHIER CHOCOLATE PB CUPS
If you want to satisfy your sweet tooth, give these a try!
You’ll need:
¾ cup organic creamy peanut butter (or nut butter of choice)
1 ½ cups rolled oats (I used gluten-free)
1 cup puffed rice
1/3 cup raw honey (or pure maple syrup)
melted dark chocolate
flaky sea salt
1. In a bowl, combine peanut butter, oats, puffed rice and honey.
2. Scoop the mixture into a muffin pan.
3. Flatten each mixture with a spoon.
4. Drizzle melted chocolate on top of each mixture.
5. Sprinkle with flaky sea salt.
6. Freeze for 15 minutes.
7. Remove from freezer, pop them out with a butter knife and enjoy!
This makes 12 chocolate peanut butter cups!
OATMEAL RAISIN COOKIES
These are my go-to oatmeal raisin cookies that come together so easily! You will absolutely love them! And if you prefer chocolate chips, simply sub them for the raisins.
You’ll need:
1 ripe banana (mashed)
¼ cup almond butter (or any nut butter)
1 tsp cinnamon
1 cup oats (I used gluten-free)
1/3 cup raisins
1. In a small bowl, combine the mashed banana, almond butter, and cinnamon.
2. Stir in oats.
3. Fold in raisins.
4. Refrigerate the mixture for 10 minutes (to firm up).
5. Scoop onto a lined baking sheet and flatten (this batch made 4 cookies).
6. Bake in the oven for 12 minutes at 400F.
7. Remove from oven, add flaky sea salt (optional), and enjoy!
Posting Photo's Tomorrow!
Hello Sunshine! The smell of Chlorine whoohoooo, great 2500 swim, followed by a run and an amazing treat!
My Pumpkin Bark
3/4 cup Greek Yogurt
1 scoop of Pumpkin Protein
Mix sprinkle it with cinnamon
Put on parchman paper (I use a plastic lid under)
set in the freezer for 1 hour take it out.
Lift it and let it slam on the counter, so it breaks apart and enjoy! As you see I didn't have time to do the last step LOL...
Wednesday, October 25, 2023
Pilates, Coffee run with the wind followed by my guilt free treats!
𝐂𝐡𝐨𝐜𝐨𝐥𝐚𝐭𝐞 𝐏𝐫𝐨𝐭𝐞𝐢𝐧 𝐁𝐚𝐧𝐚𝐧𝐚 𝐁𝐚𝐫𝐤
A treat that’s loaded with protein!!!
Ingredients
➕2 bananas
➕1/2 cup peanut butter
➕1/2 cup dark chocolate (or milk)
➕1/4 cup chocolate protein powder
➕1/2 tablespoons olive oil
➕Sea salt
Directions
1️⃣ Chop bananas thin.
2️⃣ Lay bananas out on parchment.
3️⃣ Warm peanut butter in the microwave for about 40 seconds then spread over the bananas.
4️⃣ Add chocolate and olive oil to a bowl and microwave until the chocolate is melted and then stir in the protein powder. If it’s not smooth add just a touch more olive oil.
5️⃣ Freeze for an hour, break and enjoy!
Store in an airtight container in the freezer!
Friday, October 20, 2023
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It wasn't about the time; it was all about the finish line!
Warning -in the plane writing, I’ll need to add and take out a few things, I’m sure.
My Kona Race recap - It wasn't about the time; it was all about the finish line!
With the time change there isn’t a lost sleep, you’re awake at 1:30 am. I grabbed a bagel with peanut butter drank some coffee sat and watched tv for a little while. I called my mom, my kids, my siblings and out the door we went. As we were walking down a car pulls up next to us and says you want a ride? Me nope we can walk… Take it all in, take it all in. We get down there it was so amazing, the sights the sounds were spectacular. I went to my bike right away; a volunteer came with me pumped my tires to 95psi checked through everything and off to the water.
Waited in line with the 50-54 year olds, talked to Blane while waiting I tell you 90 min. goes by fast.
We walked down into the water, you swam to the second Buoy, started waving to my family on the peer and just treaded water wowza that was an experience in itself. As the drums started playing, they stopped and boom there we go… The swim felt like a mass start like Wisconsin Ironman, you could feel the waves coming up and over, the salt water was so yuckie however, the underwater photographers were incredible the sights of seeing them and all of the fish, jellyfish and the ground moving was incredible. Instead of counting each buoy’s I would say this part of the swim is for this person that made time go by so fast, well until we were coming in then that was forever it felt like the ocean wanted you to stay out swimming.
I came out a volunteer grabbed my arm, unzipped my Roka Skinsuit and I was on my way into transition.
Transition 1 - crazy! Found my bag and ran it in there, changed, put on sunscreen and ran out.. it was CRAZY in there.
Ran out of the tent seen Sue and Ramona that was awesome! Then Off to the bike,
I was feeling great, excited, and ready for a fun training day on the bike in the heat… Really, I wanted to get to the lava fields and ride those hills. I have to say thankfully we drove the course then I could see how hilly it was and make mental check points.
I have to say the heat coming off the ground was crazy, and the winds you never knew when they’re going to blow (I seen so many women go into the other lane because of the wind) and of course the sun with NO cloud coverage!
By mile 65 both of my quads had cramps that circled around my quads/hamstrings (I have never had that). I couldn’t believe it, I just kept peddling with light resistance on, and hydrate, hydrate hydrate.
The later in the day it became more and more humid, the sun shined brighter, and the winds picked up at one point I was going 10-12 mph going nowhere. All I kept thinking was relax and stay in aero.
At every aid station I picked up a water or two, and a 1/2 banana. The volunteers were amazing. If I was hot on the bike, I’m sure they were hot helping us out I defiantly made sure they knew how appreciative I was of them. In my special needs bag, I had my nutrition I was using and treats of course no peeps. 
but gummy bears.
but gummy bears. On the way back in I seen so many goats, took in all the views of the ocean, the lava rocks there really wasn’t a lot of greens out there. As I approached the airport, I could see the pros out running that was awesome!
As I came in from my bike, my legs were like Jello!
Coming in hot on my bike I truly couldn’t wait to get off it LOL! Dismounted and ran my bike to its home for the day.
Ran into the changing tent (no change of clothes) put different socks on mine were my drenched put my shoes on, running belt, and a hat.
I was off…
The run I knew it would be a run/walk I’ve had lots of GI situations (however that wasn’t going to hold me back) I started running first seen Sue she was volunteering at mile, then ran to mile 2 there was Blane the seen Todd Dale, Ramona, Jaydee and the lils it was so priceless!!
I walked about 90%of the marathon, I had shopping shoes on so I have a fast walk 
. I played lots of mind games out there walk 100steps then 100 baby jog steps. It was hot, hot, hot when I finally got down to the energy lap there was NO air movement, it was long on tv it looks short but it’s not…. It’s incredibly dark out on the Queen K.
. I played lots of mind games out there walk 100steps then 100 baby jog steps. It was hot, hot, hot when I finally got down to the energy lap there was NO air movement, it was long on tv it looks short but it’s not…. It’s incredibly dark out on the Queen K. In the energy lap, it was really cool to see all the head laps on athletes. I picked up my special need's bags at mile 15, I couldn’t eat anything from it I just didn’t have the stomach to. I started drinking Coca Cola at each station and a few chips.
As I was going off the Queen K I thought OMGoodness my dream race is almost over. I came running around the last corner, down the finishers shoot, where people were cheering, yelling and having a HUGE party! I come up to the top and it’s mine I had to do a plank-star! The lights were so bright as I came up, I see my husband down at the bottom of the finish line with a huge smile, I ran to him he put my Incredible beads on, we walked over to Ramona Snodgrass Dale and Suzanne Incaprero gave hugs and Blane put my HUGE medal on it was sooooooooo priceless!
I still have tears in my eyes-this has been a dream come true and an incredible journey and I’ve been so grateful for the chance to achieve this. I can’t thank you all for your encouragement; your cheers; and kindness-it’s meant so much to me.
My body aches, my feet and ankles are huge, but I will forever be so grateful for this opportunity!
Now to find Mr. Berge and thank him!
Danniela Neher,
2023 IRONMAN World Champion Athlete
Wednesday, October 18, 2023
It's all about the Medal......
Just having fun with the medal all over the place I was trying to get 18 for how many years it took me to get there however, I went over a few....
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