I created this recipe after being inspired by my favorite chef Laura Vitale and an amazing author Timothy Ferriss who wrote The 4-hour Chef.  You will love the sweetness of the coconut and the crunchiness of the sesame seeds. This recipe is extremely satisfying. You would never imagine it is paleo, gluten free and sugar free. Serve it with a small salad or your favorite vegetable or both! 

Serves 4-6

Prep time: 50 mins
Cook time: 15 mins

Ingredients:
1-1/2 lb of Chicken Breast, cut into tenders or buy tenders already cut for you
1 cup of Tapioca Flour
1 Egg
1-1/4 cup of Mineral Water, you might need a bit more
2 cups of unsweetened Shredded Coconut
1 cup of Almond Meal
1/2 cup of Additional Tapioca Flour
1 tsp of Granulated garlic
1 tsp of Paprika
6 tbsp sesamee seeds
Sea Salt and Pepper, to taste

Process, 

1) In a large bowl, whisk together the 1 cup of tapioca flour, granulated garlic, paprika, salt, black pepper, egg and mineral water. In a separate bowl, mix together the almond meal, 2T sesame seeds and shredded coconut, set aside.

2) Line a baking sheet with parchment paper and set aside.

3) Take each piece of chicken, dust it in the tapioca flour, dip it in the batter (shake off as much of the excess as you can) and coat it in the coconut mixture, repeat with the remaining chicken.  (**if you put them in freezer for 30 min the batter will stick better..this is optional).

4) Preheat some olive oil in a cast iron skillet, place enough oil to cover all the chicken so it does not burn. Cook both sides of chicken for 3-4 min per side then place on baking sheet lined with parchment paper and bake in oven at 375 degrees for 20-25 min.or until golden brown.  Sprinkle some extra coconut flakes and sesame seeds on top. Yum.

5) Serve and enjoy!

My son Conor at a strongman class. 

Hey Guys, we are in week #5 of the Ab Challenge. Only 1 more week to go and you are on your own. Focus on getting ALL the days of working your core in. You are in control of how strong you are! The picture above shows we use our core in everything we do.  I am determined NOT to be one of those people that get injured because my core is weak. No way! Challenge yourself, take care of your body, make it stronger and have fun! We are lucky to be able to do this.

Exercise #1: weighted sit ups. This is a little different than what we have done in the past so be sure to watch the video and follow the instructions. Beginners use a 10lb plate, Intermediate use a 20lb plate, Advanced 25-30# plate or dumbbell. As he says in the video on the negative (coming down from sit up) go super slow. ALL LEVELS PERFORM 90 REPETITIONS. Break up the reps as needed.

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EXERCISE #2)  V-Up . Perform 40 V-Ups. This exercise is advanced, the reps must be broken up for safety. Stay tight and be aggressive when coming up.

EXERCISE #3 Weighted Good Mornings Beginners use a 10-15# bar, Intermediate 20# bar and advanced 35-45# bar. Perform 30 slow and controlled reps. 

Exercise #4 Kettlebell cross Chop Perform 15 repetitions per side(30 reps total).

Please let me know if you have any questions or comments!

Peace,

Caitlin

 I cannot believe it is columbus Day weekend already, 2015 is flying by! perfect year to be committed to your fitness. If you have been following my 6 week Ab Challenge you should be noticing a HUGE difference in the strength of your core. I know I am. If you just started the Ab Challenge remember everything can be modified. This is for your personal best so do what YOU can. Safety is always first!

WEEK # 4 is ALL about the stability Ball..

 EXERCISE #1...Stability Ball Pike. This video shows a modified(beginner/Intermediate) version and an Advanced version. Pick your level. You will perform 50 reps of this exercise. Break it up however you want...5 sets of 10 repetitions or 2 sets of 25.

EXERCISE #2 

Stability Ball Roll Out

Perform 50 repetitions of this exercise

EXERCISE #3

Weighted Hyper Extensions

Perform 40 repetitions of this exercise. * if you are a beginner do not use any weight, Intermediate can use a 5lb plate, Advanced a 10 lb plate. Again, break up the reps however you have to 5 at a time, 10 at a time until you get to 40.

EXERCISE #4

Jumping Pull Up to a Negative lowering 3-5 seconds. perform 3 sets of 5 repetitions. Do this exactly as shown in the video but as soon as you get your chin over the bar count to between 3 and 5 seconds on the way down, lowering yourself slowly, keeping your core super tight. You are only doing 15 reps total...no more! Rest 1 minute between sets. * This can also be done on a Gravitron. Beginners..2x a week, Intermediate(2-3x a wk) and advanced 3x a week. Pull ups have a different set of rules(:

Keep up the great work and please let me know how you are doing each week. Eating clean is crucial when wanting a strong core. 80/20 rule in my book. No need to be perfect. 

Have fun and Keep working on your fitness!

3-2-1 Go!

Caitlin

AB CHALLENGE RULES:

BEGINNERS: You have just started to exercise 2-3x a week. You will do these exercises every other day, 3 days per week(i.e Sunday, Tuesday, Thursday).  No time component.

INTERMEDIATE: You exercise consistently 4 days per week. Each exercise will be performed 4 days per week(your choice of days). No time component.

ADVANCED: You consistently exercise 5-6 days a week(medium to high intensity) and your workouts consist of running, spinning, yoga and CrossFit style workouts.  Each exercise will be performed 5 days per week.