6413 Burden Blvd.
Pasco, Washington 99301


Daily Challenge

Daily Challenge: 1 Minute Burpees
1 Minute High Knees (run in place lifting knees as high as possible)
1 Minute Hand Release Push ups (hands come off the floor when chest touches floor)
1 minute situps
1 Minute Butt Kickers
Rest 1 minute

Repeat 4 times with 1 minute rest in between each set

READY, SET………..3,2,1………...GO!

Angie’s Recipe of the Day: Cauli-Fried Rice

Cauli-Fried Rice w/ Nước Chm Sauce

Directions for Nước Chm Sauce:

1/4 cup water
2-3 tablespoons fresh lime juice (to taste)
2 tablespoons fish sauce
1 tablespoons + 1 teaspoon honey or agave
1/2 teaspoon apple cider vinegar
Chili flakes optional

In a mason jar, combine all the Nước chấm Sauce ingredients. Shake or mix well. Sprinkle as desired onto fried rice, salads or even use a dipping sauce.


For The Fried Rice:

3 cups of grated cauliflower (about 1 large head or-2 small)
2-3 tablespoons coconut oil or preferred cooking oil

1 cup carrots, diced

1 cup onion, diced
3-5 garlic cloves, minced
1 cup asparagus, diced
1 cup sausage, chopped (traditionally Chinese sausage is used, I used Kielbasa)
1 cup shrimp (about 9 large 16 count shrimp, raw or cooked) chopped
2 large eggs, cracked & lightly beaten
 1/4 cup spring onions, chopped
1/4 cilantro
Coarse sea salt and cracked pepper to taste (less salt is needed if using the sauce below)


 Grate the Cauliflower using a food processor with the grater attachment or use a hand grater. Using the food processor w/o attachment will work to, but the texture won’t be as light.
Prep the rest of the ingredients as stated in the ingredient list above. I find it helpful to put each ingredient into a separate prep bowl.
You will need 2 pans/woks for best results.(unless you cut the recipe in  half)
Note: Flat bottomed woks work best on a stove top as opposed to the traditional style. You could also use a regular frying pan. Two woks are are need because if you overfill a pan when stir frying, you will cause the ingredients to steam instead of brown and ‘fry’. It is important to have room to spread out the ingredients while cooking. For this reason I just cook the ‘rice in one pan and the veggies in the other, then combine at the end.
Add the oil and the onions to one of the woks/pan, preheated over medium heat. Fry the onions till soft and translucent.
While the onions are cooking, heat the other wok/pan over medium high-high heat, add about 1 tablespoon oil. Now add the cauliflower and cook the same as you would the veggies/protein. Spreading out and frying the cauliflower, allowing to brown some, tossing and allowing to brown again. This will take about 5 minutes on a high heat.
Make a well in the center of the cauliflower. Add the beaten egg and stir until it just begins to thicken, but is still wet. Toss the egg throughout the ‘rice’. Continue with tossing till the rice is no longer wet. Rice should become nice and fluffy with bits of egg throughout, not large scrambles of it…unless you like it that way.
NOW back to the pan with the onions: Add the garlic, carrots, asparagus, sausage and shrimp to the onions, cooking till the carrots begin to soften and the and the meat is done.  Continue to fry, stirring & tossing the ingredients often. Remember to spread tingredients out evenly in the pan between ‘tossing’. This will ensure even browning and NO ‘steaming’
When both mixtures are ready and nicely browned in spots (the cauliflower WILL be done first), combine them into one pan and toss till evenly mixed. Serve with garnishes listed below.

Garnish by tossing in the spring onions, cilantro and  just a splash of Nước Chấm per serving (or just fish sauce)

If not using the Nước Chấm or fish sauce, season to taste with salt and pepper.
Best served hot.
cauli fried rice
***Recipe courtesy of Melissa Huber via The Urban Poser****

Angie’s Recipe of the Day: Paleo Pumpkin Chocolate Chip Cookies

Angie’s recipe of the Day: Pumpkin Chocolate Chip Paleo Cookies


Ingredients3/4 C Pumpkin Puree1 1/2 C Almond flour1 tsp Baking Powder

1 cup Almond Butter1 tsp Vanilla extract1 tsp pumpkin pie spice (add more if you want more flavor)1/2 c Dark chocolate chips1 cup Honey1/2 c chopped pecans


InstructionsPreheat oven to 350 degrees. Coat cookie sheet with Coconut oil. Combine all ingredients in mixer or mix by hand till mixed completely. Use a tablespoon and drop onto cookie sheet and shape into desired size (cookies will not spread much). Bake for 15-20 minutes until browned. Cookies will be very moist and chewy. Store in airtight container and can be refrigerated too.


** Note- Can reduce almond flour to 3/4 cup and add 3/4 Protein powder to add more protein***



Daily Challenge

Daily Challenge: 1 minute High knees (running in Place)
1 Minute Butt Kickers (kicking the heels towards the butt)
20 Dive Bomber Push ups
25 Jump Squats
30 Sprinter Sit ups

3 Rounds for Time!

Ready, Set………3,2,1…………GO!!sprinter situp and dive bombers

Daily Challenge

Daily Challenge:
5 Pull-ups
10 Push-ups
20 Reverse Lunges (10 each leg-stepping foot backward to lunge position)

20 minutes AMRAP (As Many Rounds As Possible)

Ready, Set………..3,2,1…..GO!

Angie’s Recipe of the Day: Stir Fry Beef Salad

Stir Fry Beef Salad

  • 1-1/2 lbs beef tip steak, sliced into thin strips
  • 2 tsp coconut oil
  • 1 Tbsp coconut aminos (tastes like soy sauce)
  • 1/2 sweet yellow onion, sliced
  • 2 bell peppers, sliced
  • large handful of pea pods or sugar snap peas
  • 2 medium heads lettuce of choice or the equivalent amount of mixed greens
  • balsamic vinegar
  • 1/2 Tsp Montreal Steak Seasoning
  • extra virgin olive oil
  • sea salt
  • freshly ground black pepper


  1. Heat skillet over medium heat.  Add the coconut oil, lard, or tallow as soon as the pan is hot.
  2. Add sliced onions and sauté until they begin to soften and turn translucent. Stir often.
  3. Turn the heat up slightly and wait about a minute for the pan to heat up.
  4. Add the beef and the coconut aminos and Montreal Steak Seasoning, and continue to stir often.
  5. When beef is close to done (however you prefer it) add the bell peppers and peas.
  6. Season with sea salt and freshly ground black pepper if needed.
  7. Serve over chopped lettuce or mixed greens and drizzle with balsamic vinegar and olive oil to taste.

stir fry beef salad



Angie’s Recipe of the Day: Paleo Samoas

Angie’s Recipe of the day: Paleo Samoas


  • 2 cups blanched almond flour
  • ½ cup unsweetened shredded coconut
  • ½ teaspoon baking soda
  • ¼ cup honey
  • 1 tablespoon vanilla extract
  • 1 egg
  • 3 tablespoons coconut oil, melted
  1. In a food processor combine dry ingredients
  2. Pulse in wet ingredients until dough forms
  3. Refrigerate dough for 30 minutes
  4. Roll dough between 2 sheets of parchment paper to ¼ inch thick
  5. Use a 2-inch cookie cutter to cut out rounds
  6. Use a knife to cut holes in center of rounds if desired
  7. Bake at 350° for 6-8 minutes
  8. Cool cookies completely on baking sheet
  • 1 cup (6 ounces) dark chocolate chunks
  • 1 cup coconut sugar
  • ¼ cup coconut nectar
  • ½ cup coconut milk
  • ½ cup unsweetened shredded coconut, toasted
  1. Melt chocolate over very low heat
  2. Dip base of each cookie into chocolate
  3. Place on parchment paper to set
  4. To make caramel, place coconut sugar, coconut nectar and coconut milk in a saucepan
  5. Bring mixture to a boil, then decrease heat and simmer for 10 minutes, stirring frequently
  6. Remove mixture from heat and stir in toasted coconut
  7. Use a small spoon to drizzle caramel-coconut mixture onto cookies
  8. Drizzle additional chocolate over cookies and sprinkle with extra coconut if desired
  9. Place cookies in refrigerator to set, then serve

Recipe courtesy of Elana’s Pantry

Angie’s Recipe of the day: Marinaded Baked Chicken

Angie’s Recipe of the day: Marinaded Baked Chicken



  • 2 Tbs garlic, minced
  • 1/4 cup white wine vinegar
  • 2 Tbs cold water
  • 1/4 cup olive oil
  • 1 tsp raw honey
  • 1/2 lemon, cut into 1/4″ slices
  • 1 Tbs  oregano
  • 1 Tbs  rosemary
  • 1/2 tsp red pepper flakes
  • 1/2 tsp sage
  • 1/2 tsp paprika
  • 1/2 tsp freshly ground black pepper
  • 1 Tbs sea salt (optional)
  • 1 small chicken, quartered (or 1 lb of boneless, skinless chicken breasts)


  1. Combine all ingredients, except chicken, in a medium bowl to form marinade.
  2.  Place chicken in a large dish or ziploc bag and pour marinade over chicken.
  3. Marinate overnight.
  4. The next day, remove chicken from marinade.
  5. Preheat broiler to high.
  6. Place chicken on a roasting rack (or wire cooling rack) on top of a rimmed baking sheet on top rack of oven. Broil 5 minutes.
  7. Next, place chicken on middle oven rack, change oven temperature to 350° F and bake for 20 minutes (or until chicken reaches an internal temperature of 165° F).
  8. Serve with a salad or side.


Angie’s Recipe of the Day: Roasted Pepper & Chicken Stuffed Mushrooms

Angie’s Recipe of the Day:  Roasted Pepper & Chicken Stuffed Mushrooms



  • 4 large Portabella mushrooms
  • 3/4 – 1 lb ground chicken
  • 1 cup diced onion
  • 1 1/2 cup roasted peppers
  • 2 eggs
  • 2 tsp ground garlic
  • 1 1/2 tsp Italian seasoning
  • 1 tsp Tony Chachere’s Cajun seasoning
  • 1 tsp sage
  • 2 tbsp coconut oil, melted
  • Optional: 1 tsp almond flour per mushroom


Preheat the oven to 400F. Line a baking tray with foil.

clean the mushrooms and remove the stems and gills.  Dice the mushroom stems and add them to a bowl along with the gills. Dice the onion and add that to the same bowl.

Chop the peppers roughly and set aside for later.

Brush the mushroom caps with coconut oil  and Place the mushroom caps on the baking sheet gill-side up and roast the mushrooms for 10 minutes.While the mushrooms are in the oven, sprinkle the chicken with Tony Chachere’s and then brown the chicken in a large skillet with a little of the coconut oil if needed, breaking it up with the back of a spatula.

Once the chicken is cooked through, set aside to cool.While the chicken is cooling, add the mushrooms, diced onions and seasonings to the pan to soften.

Add the roasted peppers to the pan after a few minutes, cooking through enough until the onion & diced mushrooms are softened. Remove from the pan and add back to the original bowl – refrigerate to cool.

Remove the roasted whole mushrooms from the oven. Use tongs to flip them over and remove the extra water.

Add the dry mushrooms back to the baking tray gill-down and roast for an additional 5 minutes.

Remove the cooled onion, mushroom and pepper mixture from the fridge.

Pulse the cooled chicken to rough bread crumb size in a (mini) food processor.

Add the chicken and eggs to the bowl mixture and mix.

Take the mushrooms from the oven, flip them over & fill the cups generously with the stuffing.

Sprinkle each mushroom cap with a little almond flour and return them to the oven for an additional 10 minutes.