From the Blog


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I would like to be fed these squares right now. I don’t have the energy to put them in my mouth, I want someone to feed me.
No? Fine.

Cannoli cheesecake squares
for the cheesecake layer-
3 cups raw cashews (soaked for about an hour)
1 cup honey
1 can full fat coconut milk plus
2 tbls full fat coconut milk
½ coconut oil (melted)
½ tsp sea salt
5 tsp  vanilla extract
2 tbls lemon juice
for the crust-
1/4 cup almond flour
½ cup coconut flour
¼ tsp salt
2 eggs
½ cup honey
1 tbls cinnamon
1 tsp vanilla extract
¼ tsp baking soda
¼ tsp baking powder
For the chocolate layer-
1 cup “enjoy life” chcocolate chips
1 tbls coconut oil

Directions: In a small pot over medium heat, mix one can of coconut milk with ½ cup of honey and 3 tsp vanilla extract. That is going to need to heat for a very long time, I almost lost it trying to make this…I cannot stand in one place for that long. It is worth it though; you just keep stirring and cooking that down until you get a thick caramel like consistency and color. It may take an hour depending on how high your heat is. Meanwhile, preheat your oven to 350f. Mix your dry crust ingredients in one bowl and your wet ingredients in another and then combine.  Press your dough mixture into a greased 9×9 baking dish, making a thin even layer and poke holes in the top with a fork. Bake for about 15-20. Once your coconut milk caramel sauce is done cooking let it cool completely.  While it’s cooling, add your previously soaked, drained cashews into a processor and pulse until broken down.  Now add ½ cup of honey, 2 tbls coconut milk, ½ cup melted coconut oil, salt, 2 tsp vanilla extract, and lemon juice to the processor and blend until completely smooth. After your crust is baked and cooled, fold your caramel sauce into your cashew mixture and pour the mixture onto your crust. Once you get an even layer pop it in the fridge for 2 hours. When your cheesecake is firm to the touch, melt your chocolate chips and coconut oil together in the microwave. About 40 seconds, stirring once at the 20 sec mark should do it. Now drizzle or spread that chocolate on your cheesecake and put it back in the fridge for another two hours.  This is a bit involved but it’s pretty stinking good, so if you’re in the mood to invest in making a dessert this is a great choice.





3 lbs sweet potato peeled and cubed

1 red pepper (diced)

1/2 cup chopped fresh cilantro

2 tbls evoo

juce of half a lime

3 tbls chopped green onions


1/4 tsp chipotle chili powder


Preheat the ol oven to 375. Toss your sweet potatoes in EVOO and sprinkle on some salt, roast them until soft but not mushy, about 35-40 min. In the meantime chop your pepper, cilantro, green onion and set them aside. Once your sweet potatoes are cooked allow them to cool. Next, mix everything together in a big bowl with lime juice, a little more salt, and chili powder. If you need to add a fat to this side avocado makes a great addition, or if you do dairy, goat cheese. Super easy and tastes like summer. Eat up!




It’s hot! Which is superb, it is supposed to be hot in June. You are supposed to be covered in sweat on every inch of your body, and you are supposed to grill stuff.
Not simultaneously if you can help it.
I love the energy in the box this time of year, I love the new faces, and I love wodding in the heat. Don’t you just feel accomplished when you are drenched post workout? I do.
Sometimes I think I’m solar powered because when the sun is out I want to learn everything and do everything and I feel unstoppable….until I get hungry, then I want meat.
Steak with Rosemary Balsamic reduction
1 lb London broil
2 sprigs of fresh rosemary
1/4 cup balsamic vinegar
1 cup sliced baby bella mushrooms
1/2 sweet onion (sliced thinly)
1 tbls grass fed butter

Let your grill heat up to a toasty 500 degrees. While that’s doing its thing, melt your butter in a cast iron pan. Make sure your steak is room temperature, season both sides with salt and freshly ground black pepper and set aside. Drop your onions in the hot butter, spread them out and leave them. Finely chop 1 sprig of rosemary and add to the onions. Mix the onions around after about 5 minutes, then allow then to be still once again. When they have become translucent and soft, add your mushrooms and stir. As the mushrooms cook down they will release a little liquid but that will soon evaporate, when it has add the balsamic vinegar. Allow the vinegar to boil until it has reduced by half and is starting to resemble a glaze. Reduce the heat to very low. (you can add more vinegar if you would like more glaze for your steak, it’s your steak after all, you make the rules, just be sure to let it reduce). Now it’s time to grill your London broil, cook it for 3.5 minutes, flip and cook for 3.5 more. Let your steak rest for 8 minutes then cut it thinly on a bias and spread it on a serving plate. Spoon your rosemary, mushroom, onion, balsamic mixture over the top and garnish with your remaining rosemary sprig. Voila.



Sometimes you have to eat nut butter. Why not make it homemade, and make it chocolate chip cookie dough style?

4 cups cashews raw soaked in water for 4 hours minimum
1 tbls coconut sugar
1 tsp cinnamon
1/2 tsp nutmeg
pinch o’ salt
1 tbls melted coconut oil
1/2 cup “enjoy life” chocolate chunks

Place your soaked cashews, sugar, cinnamon, nutmeg, coconut oil, and salt in a blender. Blend that stuff until those cashews are smooth like butter, nut butter. This may requires stopping the blender and scraping down the side a few times. Once you got it smooth, fold in your chocolate chunks. Store in the fridge in a jar and eat it when you need it. yum.


May 2nd- Pampered Barbell, come treat yo’ self!! Beauty packages, martinis, and your favorite Factory Fam girls, you cant go wrong.
May 9th- Row clinic, we can all benefit from more efficient rowing.
June 13th- Rx Jump rope clinic. Tired of doing hundreds of singles when doubles are prescribed? Want to finally nail triple unders? How about using jump rope time as your recovery time? This clinic is for you.
June 27th- Factory Meltdown!!!! A 3-person same sex team comp. Accessible for all levels, fun for every athlete! Get your team together, signup, and invite everyone you know to come see what Factory Square is all about!

ellies phone 41614 493

Lemon coconut bars

For the crust…
6 medjool dates pitted
2 cups raw almonds
¼ cup honey
¼ cup coconut oil (melted)
2 eggs
1 tbs coconut flour

For the lemon coconut topping…
6 eggs
¾ cup lemon juice
½ cup honey
½ cup coconut oil
¼ cup coconut butter
1 tsp vanilla
2 tbs coconut milk
dash of salt
unsweetened shredded coconut

Directions: Pulse pitted dates in a food processor until they become paste like. Next add your almonds and continue to process until the almonds have broken-down to not quite almond meal consistency. In a large bowl thoroughly mix your almond/date paste with the rest of your crust ingredients. Line a baking dish with parchment paper. Spread your crust as evenly as possible over your parchment lined dish, pressing it down into a cute little crust. Oh it’ll be cute, trust me. Now make your topping. In a small saucepan add you eggs, lemon juice, ¼ cup of honey, coconut oil and salt. Whisk it over medium heat, warm enough for the coconut oil and honey to melt but not so hot that the eggs scramble.  This will take a long time…just keep whisking. Next, whisk some more. Eventually you will notice that your mixture is thickening, finally!!! Once you have a pudding like consistency remove it from the heat and let it cool. In a separate small saucepan add your coconut butter, ¼ cup of honey, vanilla extract, coconut milk and heat to combine. When the ingredients are completely melded together remove from the heat. Spread your lemon topping over your crust. Now drizzle your coconut topping over the lemon. The coconut topping is a bit heavier and will sink into the lemon giving the bars a marbled look.  Pop that thing into the freezer and let it set. When it’s firmed up sprinkle on your shredded coconut and serve it up.


As far as my baking skills go, these are about as involved as I get. They’re comprised of two steps (which is a lot for me), but trust me when I say they are completely worth it. The total time on these babies is still well under an hour from start to finish and they look and taste fantastic.
I hope you like them as much as I do!

2 egg
¼ cocoa powder
2 tbls Coconut Flour
1 tbls Coconut oil (Melted)
1 cup Almond butter
3 tbls  coconut sugar
½ cup enjoy life chocolate chunks
2 tsp vanilla extract
¼ cup crushed pecans
4 tbls coconut butter (not oil)
4 tbls coconut sugar
pinch o’ salt
½ cup enjoy life chocolate chunks (melted) to drizzle on top

Preheat oven to 350. Mix all cookie ingredients in a large bowl. Once thoroughly mixed roll chunks of dough into golf ball sized portions and flatten out on a parchment paper lined cookie sheet. Bake for 8-10 min.
Meanwhile, mix your topping ingredients together and pour into a shallow pan. Toast on a low setting constantly moving the mixture around so it doesn’t burn. You will know it’s ready when it starts to become golden brown and smell like heaven. Set mixture aside.
Melt your chocolate down using a double boiler or the good ol’ microwave, taking care not to scorch it. Using a piping bag (or a plastic bag with the corner cut out) drizzle half the chocolate onto your cookies. Next sprinkle on the topping, then finish with another layer of chocolate drizzle. Soooooooooooooo very good!!