Bacon-Pancakes (Gluten, Dairy, Soy, and Nut Free)

My new favourite meal is Bacon Pancakes.

I ne'er thought such combination would taste so exquisitely delicious!

Recipe:

1 slice Smoked Hickory Bacon, cut in half (start cooking it right away. I like my bacon soft, barely crunchy)

1/4 c + 1 T Betty Crocker's GF All-Purpose Flour

Scant 1/8 t Baking Powder

Scant dash of Salt

1 & 1/2 T Truvia (or sugar)

Dump/Dash of Cinnamon

(Blend all the dry ingredients well)

4 Egg Whites (or 2 whole eggs)

2 T Earth Balance Butter and Bacon Fat (melted in the pan and then pour into the bowl of mixed dry ingredients, where the whisking of wet and dry ingredients happens)

Once  all ingredients are smooth and blended, pour over bacon. Use back of spoon to spread it out over and around the bacon evenly.

The pancake batter is very thick. You could add more liquid of some sort to thin it our if you refer your pancakes thin. I, however, prefer mine thick, so I have not tried thinning out the batter. That would be your experience to report.

After you pancake is cooked, you eat it obviously, but I have no experience eating it with anything on top of it, because I like plain and simple. That is they way of my tastebuds. So once again, that will be your adventure - to enhance the flavour in whichever direction you want it...???

I mean what could wrong with bacon flavoured pancakes?

...maybe that's a dangerous question to ask....

Jacked Up Wolverine Workout - Thursday's Arms & Chest

The Wolverine Workout Thursday Routine – Chest & Arms

The workout really is doable if broken up into sections over 2-3 days if your schedule doesn't allow this kind of training. 

Or you could just not do some of the sections, like Strengthening Circuit or the MMA Training. You could just do the Tabata Interval Warm-Up and 1-2 Sets of Strengthening or something else you want to do? Run? Bike? Even just doing the 8min Tabata and calling it good for the day works on your busier or lazy days. I mean, at least you're trying right? It's definitely a start! [=

At any rate, here are my times for the different sections in the workou.

Thur (Jan 29) = 111min

Warm-up = 14min

5min Rest

Circuit 1: Total = 63min

1st Strength Round 10:30min

4min Rest 

1st MMA Round (R. Roundhouse Kick) 5min

2nd Strength Round 8:30min

4min Rest 

2nd MMA Round (L. Roundhouse Kick) 5min

3rd Strength Round 8:30min

4min Rest 

3rd MMA (Roundhouse Kick to Side Forearm Block to Palm Strike) 5min

4th Strength Round 8:30min

4min Rest

14min MMA

11min Yoga n Stretch

12min Tabata Interval Warm-Up: 1min High 30sec Low for 8 Rounds

1st Round - Burpee Kick-Through 

2nd Round - Row 

3rd Round - Spider-Man Burpee

4th Round - L. Single-Arm KB Swing

5th Round - Plank Twist Burpee

6th Round - R. Single-Arm KB Swing

7th Round - Dive Bomber Burpee 

8th Round - Jump Squats 

5min Rest

Strengthening Circuit: Do 4 Rounds

6 reps (Heaviest) + 6 reps (lighter but can barely do) Shoulder Press 

Incline Dumbbell Press Supersets (4 sets of 6 at 3 different degrees of motion):

6 reps Steep Incline Dumbbell Press

6 reps Standard Incline Dumbbell Press

6 reps Flat Bench Dumbbell Press

10 reps Flys 

10 reps Narrow Grip Bench Press 

8 reps Triceps Press

8 reps Dips 

8 reps Triceps Press

8 reps Diamond Pushups  

4min rest

5min Rounds (1st Roundhouse/Spin Hook Kick; 2nd Front Kick to Spin Hook Kick; 3rd Spin Hook Kick)

Cardio For Thursday:

4min Rest (after completing the strengthening circuit)

14min Round (7min each side) (build on if bored)

                to 1st BG R. Hollow-Out to R. Hook punch to L. Cross Punch to R. Round Kick to R. Double Elbow Strike to L. Overhead Hammer Strike 

                to 2nd BG L. Back Kick to L. Forearm Block to R. Uppercut (stomach) to Double R. Knee then spin 

               to 2nd BG (front) Duck & Forearm Block to Side Kick to Forearm Block to Front Kick (in opposite Fighting Stance)

11min Rest n Yoga

Jacked Up Wolverine Workout - Back & Biceps - Wednesday

The quick look at my time for this Wolverine Workout is...

Wed (Jan 28) = 104.5min

Warm-up = 8min

Circuit 1: Total = 49:30min

1st Strength Round 6:30

4min Rest 

1st MMA Round (Side Kick and Spin Side Kick) 5min

2nd Strength Round 6min

4min Rest 

2nd MMA Round (Spin Side Kick to Side Hammer to Front Hammer) 5min

3rd Strength Round 5min

4min Rest 

3rd MMA Round (Cover&Advance to Palm to Spin Side Kick) 5min

4th Strength Round 5min

4min Rest

32min MMA

11min Yoga n Stretch

So, originally I was thinking, "Oh, yea! This will be a shorter workout than the other two!"

Haha!

That's funny, Hannah!

Ah, well! I once again feel victorious!

Warning: I might be using the word "victorious" a bit more, especially since I've never been so consistent with such long workouts without dying. It really is a great endurance challenge and has lots of strength challenges in the beginning with the circuit - which is the most strenuous part.

It's totally worth it!

The Wolverine Workout Wednesday Routine – Back & Biceps

8min Tabata Warm-Up: 50sec Hard 10sec Rest

1st Round - Jump Rope.                                5th Round - Mt Climbers 

2nd Round - L. Single-Arm DB Swing            6th Round - Plank Jacks 

3rd Round - R. Single-Arm DB Swing            7th Round - Planks Twists 

4th Round - Burpee                                       8th Round - Spider-Man Planks

 1min Rest 

Do 4 Sets:

12 reps Pull-Ups 

12 reps Dumbbell Rows (20lbs)

10 reps Bodyweight Rows (20lbs)

10 reps Incline Dumbbell Curls (15lbs)

8 reps Zottman Bicep Curls (15lbs) 3rd n 4th time used 10lbs)

8 reps Cross Body Curls (4 each side) (15lbs)

8 reps Pronated Curls (15lbs)

4min Rest and Stretch

5min MMA Techniques (1st Side Kick and Spin Side Kick; 2nd Spin Side Kick to Side Hammer to Front Hammer; 3rd Cover&Advance to Palm to Spin Side Kick)

4min Rest

(Notice, 24min of cardio done already) ;]

The Wolverine Workout Cardio For Wednesday = 32min (below)

10 min MMA Fight Combo: 

building off of the "Cover&Advance to Palm to Spin Side Kick" from above

2min Rest

20min Fight Combo: Two-Sided MMA Knife Fight w/2 Bad Guys

          Starting Stance: R. Front Stance w/Reversed Knife in Back L. Hand

          Combo: to 1st BG (in front) R. Overhead Block n Duck, L. Knife Hook & L. Reverse Knife Strike (to groin) and L. Front Kick

                        to 2nd BG (behind) L. Reverse Side-Hammer Knife Strike and R. Roundhouse and R. Reverse Elbow Strike and L. Overhead (reversed) Hammer Knife Strike

                        to 3rd BG (behind) Duck, Side Kick, Reversed Knife Hammer Strike to Palm Strike to Knife Hook to Uppercut to Double Knee Strike

Cool-Down:

11min Yoga and Stretch

***note: I do use a fake, special, "Training Knife" not a real one.