These Chocolate Peanut Butter Balls are super easy to make with only a couple of ingredients and less than 20 minutes to make. You can add them to your morning yogurt to have some extra chocolate goodness to start your day or have as a snack during the day with the HANGRY feels hit ya. These balls are nutrient dense packed and macro-friendly.
Gluten-Free Oats – a great source as a complex carbohydrate with fiber to aid in digestion.
Flax Meal – a great source for fiber (GI gut health), essential fatty acids (alpha-linolenic acid, a precursur to omega-3 fatty acids), and lignans (phytochemicals that has antioxidant properties).
Protein Powder – added protein to help repair muscle damage from workouts.
Natural Peanut Butter – source of protein and monounsaturated fat, and taste creamy GOOOODDDD.
1 cup Gluten-Free Oats (Bob’s Red Mill is what I used)
1/2 cup Natural Creamy Peanut Butter (you can use any nut butter)
1 tbs. Raw Honey (melted before added to mix)
2 tbs. Cocoa Powder – unsweetened
2 tbs. Flax Meal
2 scoops Chocolate Protein Powder (I used ON brand because I find it to be the best option with less fillers and for a cheap price)
1/4 cup water
  1. Combine all ingredients in a bowl, and stir. Add water to help mix everything together. If mix is still too dry add more water – 1 tbs. at a time.
  2. Place in fridge for 20 minutes to let rolls harden up.
  3. Roll in to 14 balls and store in fridge or freezer.
  4. ENJOY!
Per ball: 113 calories | 6.6 grams protein | 8.4 g carbs | 5.5 g fat.
Combine all ingredients. 
ROLLIN’ with the HOMIES.
I can’t wait to BALL out with these babies.


What’s Galentine’s Day??
Oh, it’s only the best day of the year.

Every February 13th, we need to remember what’s really important….
HOES before B ROS



Happy Galentine’s Day –

As the years have passed I have learned that Valentine’s Day isn’t about the flowers, roses, chocolates, and the endless engagement announcements on Facebook (eye roll). Valentine’s Day is a day for us to make that I LOVE YOU extra special.  It is showing that person in your life you care. I have decided to start a new devotional because I feel myself slipping from God. When I feel like I am slipping from God, I tend to lose sight of who I am and who God intends for me to be. The other day, devotional asked how can we develop a friendship with God. We can develop a friendship when we include him in our day. We also build a friendship with God when we care about GOD cares about – others. Friends care about what is important to the other person. When we show care it helps the friendship with God to be stronger yet rooted in love. Love is the Greatest…..

 It may seem silly that we need a specific day to remind us to choose LOVE but we live in a world full of hate and sometimes an extra day is all we need.

Current Devotional: The Purpose Driven Life Journal by Rick Warren



“What you leave behind is not what is engraved in stone monuments, but what is woven into the lives of others”

– Pericles

Greek statesman, orator, and general of Athens


The Board Game of LIFE: RDN v2.0

Growing up, I LOVED playing the board game “The Game of LIFE”? I know I did. I enjoyed cruising in my little car, top down – wheels spinnin’ with my hot hubby at my side and my adorable kids in the back. Celebrating milestones along the Road of LIFE – go to college, get a job, make some money, retire in Florida –  basically carpe-ing the diem out of this s#$t. #winnerwinnerchickendinner

Wellllllll, “The Game of LIFE” you SUCK and have set me and everyone else up for failure. LIFE is not like the game and is so much more complex than just cruising with the top down, along the yellow brick road.

I recently played The RD Board Game with my fellow Dietetic Interns. I started thinking of the road I have taken to get to this point. (Let’s not talk about how I was unable to answer half of the questions correctly). The road has been smooth at times with many rocks and crevices along the way, stumbled over some douche canoes, all while crying, laughing, and smiling. Yet I wouldn’t change anything about the journey. As I get older, experience more, meet and learn to interact with others – I can’t not think about how amazing and grateful I am for the life I have and the journey I have been on (Let’s be honest not every day is rainbows and unicorns with princess crowns).


When the first mention of moving to Antelope Valley came, I was ecstatic, happy, and ready for change. Then when the time came, I became bitter, depressed, and just plain unhappy. I thought this isn’t how my journey is supposed to be. My Game of LIFE did not bring me to the windiest city in SoCal. Eventually these feelings changed, I grew older, and got over my sad self. I found CrossFit, I met people – most importantly I met MY people. (I talk a lot about MY PEOPLE – because they help me every day and they make life that much better). Creating connections with others is something we as humans strive for in life. A movie quote that has always stuck with me:

“‘We need a witness to our lives. There’s a billion people on the planet… I mean, what does anyone life really mean? ……You’re saying ‘Your life will not go unnoticed because I will notice it. Your life will not go un-witnessed because I will be your witness’.”

We wait for the day to say to someone “I like your crazy, and I think you like my crazy, soooo let’s be crazy together”. Yet this crazy witness doesn’t even need to be a significant other. I for one become so caught up in being ‘Single and Sufficient’. I have to constantly remind myself the current space I occupy on my board game of LIFE is ‘Single and Sufficient’. The board game of LIFE allows you to meet some pretty ah-mazing, awesome, crazy people along the way that become friends and eventually become a part of your FAMILY.

I never thought my journey would bring me to this Dietetic Internship. I took it out of my brain, told myself it’s not for me, I am not good enough, smart enough, just not enough. But now that I am in it I realize my whole path has set me up for this moment in LIFE. This Dietetic Internship has become the most intense part of my life, yet it will such a short part of my life. I have been at my Clinical Rotation since September, and I have learned so much about nutrition – calculating proper tube feeding recommendations, disease states, counseling patients, medical terminology/abbreviations – yet I have learned so much about myself. Each day I pick up the game piece of LIFE – I may move one step forward, maybe two. But then there are days that I have to move the piece back one. When I had to move my piece back one space I would think of what a failure I am. Yet I know I am not, it’s only a small bump in this LIFE board game of mine. One small bump teaches me to reassess and regroup, and do what I need to move that one space forward. My otter-half, as I call her, helped put into perspective how amazing this game of LIFE I am on. One morning after a night of crying because I questioned if I could even continue living this crazy hectic life, she told me,A concert piano has 24 strings – when tightened there is about 40,000 lbs. of pressure. But without that pressure the piano doesn’t play…so remember how beautiful God is making you through the stress and pressure…your life is playing beautifully.” I had to shift my doubts and pick up my game piece and moved one space forward and instantly had a melody play in the background (OKAYYYY not really but ya get my drift).  And when we allow ourselves to move one space forward and play that key on the piano that makes a soulful sound – we grow, learn, and live in that moment of beauty.

We as humans are in a continuous state of learning. We learn day to day how we overcome adversity, deal with stress, talk to others, learn to love others. I am continuing to learn every day. I have learned that the rocky, hard times in my LIFE Board Game have brought me here. Everyone’s board game is different, and unique. Just staring at that – YOU ARE HERE – flashing sign. I know I can’t ignore or hate this space, because I am meant for this point. I want to live in this moment. And I don’t want YOU to waste the time either, I guarantee that – YOU ARE HERE – sign will not go un-witnessed.

Remember, LIFE IS MESSY- a good, hot S’MORE mess that leaves you with marshmallow sticky fingers. And who doesn’t love a S’MORE?!?!?!



S/P (status post – droppin’ some medical terminology on you)


“The purpose of life is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experience” – ELEANOR ROOSEVELT

“We delight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty” – MAYA ANGELOU

“You’re a warrior, and your warrior name is Beyoncé Pad Thai” – MINDY KALING

 “You are a beautiful, talented, brilliant, powerful musk ox.” – LESLIE KNOPE

“Don’t let the BITCHES get ya’ down” – CHECKA MAE

Let’s get philoSLOTHical: What’s your ‘FRAN’ time?

Let’s get philoSLOTHical, philoSLOTHical. And yes, I used the word SLOTH – get on my level bro.

The old age question in the CrossFit community: What’s your ‘Fran’ time? The Founder of CrossFit, Greg Glassman, fondly titled the nasty combo of Thrusters and Pull-ups as ‘Fran’.  His reasoning –  because “If a hurricane that wreaks havoc on a whole town can be Fran, so can a workout.” With that being said, I did ‘Fran’ Monday morning and yes I can concur it wreaked havoc on my body and I still have ‘jello’ legs.

Murph the SLOTH is STILL recovering from ‘Fran’.


Pukie the Clown.


Your ‘Fran’ time can say a lot about you as a CrossFit athlete. If you have a ‘Fran’ time of 2-3 minutes, you’re the elite of the elite. The workout is such a short amount of time but yet the level of intensity can knock you to the floor and you may have a case of Pukie the Clown. This short, intense workout makes you feel uncomfortable and leaving you with that burning sensation in throat and chest – aka WOD cough. Yet this short, intense WOD DOES NOT define who you are as a person. Whatever your time may be – a sub 3 or 10 minutes – does not define or take away from the person you are. When we finish the WOD we come out feeling better about ourselves – granted it takes about an hour to recover, or all day like me – but it’s a cathartic experience and through that uncomfortable, pain we emerge like a phoenix from the fire (dramatic flair) as a stronger, fitter, better and even happier version of oneself. And let’s be honest you may sound a bit silly if you walked around all day saying “Yeah Bro, I am a 3:15 Fran.” Well that’s great Bro, you obviously are good at fitness but can I give you a hint, throw you a lifeline Bro – CrossFit doesn’t define who you are it’s just something that you do.

The beauty of CrossFit is it so multifaceted it can be applied to the experiences we have in our daily life. When these intense parts of our life have us feeling knocked down, depressed, tired of ‘adulting’ or just plain down on our luck –  are short just like ‘Fran’ . That one bad day, this one LOOONNGGG week, or that one month where you wish you could have taken off the calendar. These moments of pain, and being uncomfortable are all short when we look at our life as a whole, yet are intense. It is hard to not let these moments bring us down and allow for evil thoughts to start consuming our brain. These bad days DO NOT define who we are. You are more than one bad day or that horrible week. Through the years I have let bad days, terrible weeks, and even CrossFit WODs to define WHO I AM. Our brain is a muscle, and all muscle can get strong in whatever position they are trained in.  And I have trained my brain to work and think in such a negative manner about myself that it would tear me apart from the inside – out. It has taken me awhile to get to this point and each day is a battle of reminding myself to think positive to know that I am a strong, smart, brave, and a beautiful glorious HOT MESS that is capable of amazing things. If you remember from my LIFE IS MESSY POST (because I know ya’ll are such devout readers of my blog) that I am a GOOD HOT MESS – basically a S’MORE. And now I have decided I am adding an à la carte option – PEANUT BUTTER – spread that s#$! on THICK. (Some days peanut butter is the glue that holds my life together) And I am here to remind you that YES you also are a GOOD HOT MESSY S’MORE too with à la carte option. Boo Boo, you are far too special to treat yourself poorly or to think negatively.

Yet I believe it is important to feel every emotion in these moments because when we allow ourselves to feel this intense, uncomfortable pain – the end result is someone who is much stronger than they ever thought they would be. Because when those really awesome good days happen it’s important to allow yourself to feel every good emotion because we remember and know how crappy those bad days were. I hope you realize you are more than the sum of those bad days – that when you wake up each morning you’re able to see the beauty in your life, value the people around you, and enjoy your days in the sun.

With all that said you should still state your ‘Fran’ time with pride because – let’s be honest that s#$! hurts.

“You belong among the wildflowers

You belong in a boat out at sea

You belong with your love on your arm

You belong somewhere you feel free”

-Tom Petty

Hero WOD “ARNIE” 2016

“To the average CrossFitter, Hero workouts are symbolic gestures of respect for our fallen. CrossFitters from all over the world, regardless of country or allegiance, throw themselves wholeheartedly at these intentionally gut-wrenching workouts that serve as a tribute to our lost protectors.” – Russell Berger, CrossFit Journal

Why do I do CrossFit? It is a question I get asked A LOT! Why suffer through the pain? And I guess my first response is WHY NOT. When I first drank the CrossFit kool-aid I realized I had discovered something bigger than myself. Everybody who has discovered CrossFit, I believe, has a life changing moment/effect. It can be physical, mental, emotional, psychological, but none the less it changes you in some form. For myself, I saw a new way of thinking, of viewing myself, and how I do things in life. Out with the old, in with the new. God gives us only one body and we decide what we do with that body. I choose to push the physical and mental boundaries of my body through CrossFit.

Hero WODs are some of the most grueling workouts, and they serve as a fitting memorial for CrossFitters who are killed in the line of duty. Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

When I joined Monster CrossFit, the owner at the time knew Arnie Quinones and participated in the “Arnie” tribute WOD that is now sponsored by CrossFit 2nd Nature in Santa Clarita, CA. Each year, his friends and family at CrossFit 2nd Nature dedicate one Saturday in August to do the tribute WOD created for “Arnie”. All proceeds from the event go to his daughter. Last year was my first year that I had attempted to do the WOD at Rx, due to the persuasion of another female at our box who is now living out her dream as a firefighter in San Francisco. This year with so many different circumstances I just didn’t know if I could do it. Physically I knew I could but mentally is a whole other playing field. The dietetic internship has changed many things for me, including working every Saturday at San Fernando WIC (that will obviously be talked about in another blog post – which I know you can’t wait to read). CrossFit isn’t the main focus but it is and will always be there. Showing up to CrossFit 2nd Nature I anticipated that many women would be signed up for the Rx division after having 4 ladies compete last year. To my dismay, I was told I would be the only female doing Rx. Something I was not looking forward to – competing against myself. For the past few months, that is all I have been doing – competing against myself with endless tears that I can’t lift as much, I can’t move as fast, having numerous rest days in a week, and so much more. What’s one more day of it?!?!

Doing a Hero workout is more than a physical accomplishment – it requires a mental and emotional effect on the body. I decided for once to not compete against myself, but compete FOR myself.  I keep fighting against myself – instead of embracing the beauty of what the future holds for me. So much has changed these past few months, many downs but SOOO many ups. God has given me an opportunity to be a strong female through CrossFit and in the field of Nutrition/Dietetics.

I can’t think CrossFit 2nd Nature enough for the hospitality and support. Their gym is a great representation of the CrossFit community. And to my people, thank you for supporting my crazy dream of being my own version of a MUTHA FUCK’N MOTHER THERESA. Last but not least -Thank you Arnie for giving the ultimate sacrifice.


With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm