I love muffins. Wait, no. I love muffin tops. Not the ones that are glued to my sides, but the ones I eat. I love them. Whoever decided to just sell muffin tops in stores is a complete genius. And these muffin tops in this recipe are by far the best ones I’ve ever made. You’ll be quite happy to try these muffins. The bf didn’t agree, but sometimes, he’s just wrong.

Enough about muffin tops. I want to talk about exercise. Yes, yes I do. So I wanted to chat about fitness, the ups and the downs, and creating a workout you love to do. That’s honestly why I started this blog in the first place. To not only talk about food, but what life is like when you CrossFit every day.

I have been struggling with CrossFit for a little less than a year now. After Regionals last year, I injured my shoulder, then I injured my elbow. It led to me taking a step back from competing. And since I wasn’t competing anymore, I wanted to look different. I had gained over 30 pounds, some muscle and some fat, and wasn’t comfortable in that body anymore. My body didn’t look like the ripped CrossFitters out there who become lean and more muscular, I just had more weight on me. And I hated it. So I stopped working out multiple times a day, cut back my weights, and started running more. But running more led to other injuries. Pretty much my body has been feeling like it’s falling apart and I’ve been upset and frustrated constantly about it.

But the thing is, I’m not one to stop working out. I would look like a bowl of tapioca pudding if I did. So I stopped going over head in CrossFit and I kept running, mixing it up with some sprint work as well as “longer” distances. I put the “” down because I run 2.5 miles, which is long for me. By the end, I feel like my body is crumbling. Literally, crumbling. My awkward turtle body was just not meant for running.

Anywho. I wanted to talk about this because I want it to be proof that you can create your own kind of CrossFit. Or really, any workout. I think a lot of people are intimidated by CrossFit or by a gym or a certain kind of workout, but they shouldn’t be. I’ve created a workout that I’ve begun to love again and look forward to because I’m changing my body and feeling good in my skin. Isn’t that what it’s all about? Last year, it was all about hitting personal records, not crying during muscle ups, and making it as far as I could in Regionals. Now it’s about not hurting during a workout, fitting into shorts and jeans, and feeling good in Mexico. Funny how priorities change.

I don’t know why I’m talking about all of this. Most people won’t care. But maybe someone will. Because honestly, I’m writing this to say…don’t give up. Don’t ever give up in your workouts. And if you haven’t started working out yet, start today. There is no better day than today to try something new. Try Zumba, try pilates, try yoga, try cycling, try p90x, try insanity, try CrossFit, try out a fitness class at your gym, try lifting weights, try swimming, try walking/jogging/running/sprinting, try anything. The more things you try, the more you’ll begin to figure out how exercise can be fun in some way. Or at least beneficial. Ok, I’m getting off my soap box. That’s enough ranting for the week.

I really wish we had soul cycle out here. I want to try it. Any workout with good music, I’m in.

Look at these cool people who came in to CrossFit Broadway to workout and visit. They are so great. Thanks for stopping by Lauren and Ryan! You guys had good movements. I love that.


Enough about exercise, I want to talk about food.

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Maple Pecan Crunch Banana Muffins

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.8 from 24 reviews

  • Yield: 12 1x


  • 4 bananas (I used the extra brown ones)
  • 6 dried dates, pitted
  • 4 eggs
  • 1/4 cup Coconut Oil, melted
  • 2 tablespoons maple syrup
  • 5 heaping tablespoons coconut flour
  • 2 tablespoons unsweetened cocoa powder
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • sprinkle of cinnamon
  • pinch of salt

For the delicious topping

  • 1 cup mixed nuts, chopped (I used sliced almonds, walnuts, and pecans)
  • 2 heaping tablespoons almond flour/meal
  • 2 tablespoons maple syrup
  • sprinkle of cinnamon
  • pinch of salt


  1. Preheat oven to 350 degrees.
  2. In yourfood processor, puree bananas and dried dates until you get a paste. Let it go for a while so the dates can break up completely.
  3. Add in eggs, coconut oil, and maple syrup and puree.
  4. Then add in the coconut flour. Mix. Then cocoa Powder. Mix. Then finish it off with adding the baking soda, powder, cinnamon and salt. Mix well in your food processor.
  5. In a separate bowl, add together the delicious topping mixture.
  6. Now line your muffin tin with paper muffin liners (I tried using silicone and they were a pain to get out) and use an ice cream scoop to plop batter into each muffin. It should make 12 muffins so try not to pile too high because the topping will take up a lot of room.
  7. Then add a heaping tablespoon of topping on each muffin and spread out around the muffin.
  8. Place in oven and cook for 35-40 minutes. These guys take a long time because they are so dense and wet, so check them at 35 minutes and every couple minutes after that. All you need to do is press on the top, if it give a lot, they aren’t ready. Be patient.
  9. Once they are cooked, let cool for at least 20 minutes. That way they will come out of the muffin liners easily.
  10. Then eat up and love your life.
  11. I did. Multiple times.

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PaleOMG Chocolate Maple Pecan Crunch Banana Muffins



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  1. ForeverWild says:

    I just wanted to make a comment regarding your skin issues, Juli. I, too, suffer from what’s called ‘adult female hormonal acne.” It’s caused by stupid imbalances in testosterone and estrogen and usually carries the tell-tale signs of constant breakouts around the jawline. I have mine about 85-90% under control, and here’s how:
    1) Go to the dermatologist and get a prescription for spironolactone. Now, you may be wondering why I’m telling you to get on a diuretic. Just trust me, it clears out the toxins in your liver partially responsible for acne.
    2) Take a burdock root supplement (I use Nature’s Way) 1-2 times a day (2 each time) (Also clears out toxins)
    3) Do a weekly facial mask using bentonite clay & apple cider vinegar (I use Aztec healing clay)

    I don’t know if adult female hormonal acne is what you have, but it’s worth a shot? It will take about 1-2 months to see results, but you will see them.

  2. Byron says:

    Muffins in oven now…can’t wait!! Tasted topping and PaleOMG!!!! Lets just hope I don’t devour entire muffin tin!

    Okay…I love your post! You are so dead on! I Cossfitted(@ the awesome Sandia CrossFit here in Albuquerque) for a good 8 months. It was awesome! I learned a ton! But…realized @ 5’9″ 135-140 lbs…the extreme RX weight throwing around thing wasn’t exactly what I wanted. The comradery – incredible! I just needed something a little…less…less…I guess. So…I took what I learned and applied it to my own regime. I now…run to a big field and do my burpees, bear crawls, handstand push-ups, squats, around the world lunges, sprints, jumps, pull-ups, etc. etc. etc. And…guess what! I feel…look…great! I’m also eating paleo about 3-4 days/week and just being smart about what I put in my body. It all works out. I couldn’t be happier. Now…this doesn’t mean I’ll never go back to crossfit. I love it and love to learn new techniques. But…what I’ve learned is that I don’t need to break my body to reach my goals.

    Kudos to you and your awesome posts! Keep moving and eating and you’ll be on top!

    Muffins almost done! Smells delish!


  3. Cledbo says:

    Even though I can’t eat these because I’m a week into the Whole30, I made them for a Cupcake Day fundraiser at work (for the RSPCA to help mistreated animals), and they were a hit! I’m the only paleo person at work right now but there’s plenty of GF people who appreciate sweets like this, especially at a work function. My fella didn’t mind then either 😉

    PS I wanted to rate this 5 stars but my tablet won’t let me, sorry!

  4. FatandSkinnyDebra says:

    Thank you for your website and words of encouragement. I found your site on Pintrest and love the recipes. But, seriously, about working out that’s me, trying to get my body back on track:) I am now officially 55 and don’t look it, but I have to constantly work at it! You young women take a note, it gets harder as you get older, no joke! So, if you work with Crossfit or anything else keep doing it, because rusted out bodies from disuse are prone to ailments of any sort! I have my fat and skinny times like everyone but, maintenance in food and exercise IS a lifelong commitment. But, I have a weakness for sweets, my fat times!!!

  5. Mikaela says:

    The muffins sound like they would be delicious. More importantly though–your rant. I like it. It is funny how one little (kinda long) blog post can make you think about your life in a completely new way. I have been changing my eating habits lately, and I know I need to add in exercise but I just don’t know what is the best fit. I see all these skinny bitches talk about Crossfit, and it looks pretty neat but I haven’t really researched places around me because it also looks really intense. Also, I live in the sticks so unless I want to be watching Billy Blanks videos, I have always felt like my options were limited. Billy is pretty intense though. But then there is running. Are you kidding me? How does a person forget about this activity? I don’t know, but I will be getting up a little earlier to try it out in the am.

    Thank you :]

  6. Alisha says:

    These are amazing! Thank you for all of your recipes! We (me, hubby, & boys 9, 7, & 5) love them! Your blog posts are hilarious too! 🙂 You’re the best! Thank you for doing what you do!

  7. April says:

    I just made these for the first time and they’re awesome!! I only have a 3 cup food processor, so after I realized all ingredients weren’t going to fit, I poured everything into a bowl and used my immersion blender, AWESOME!! …just like everything else I’ve ever made from your blog! Excited for your new tome with George!

  8. Caroline says:

    I made these last night and they are truly wonderful. My only suggestion would be to add some vanilla; vanilla is the soul of all baked goods. The only substitutions I made were omitting the maple syrup, but only because I was totally out! I used a bit of honey instead.

    I would also encourage everyone to remove the muffins from the pan after 5 minutes, and then let cool on a baking rack for 20+ minutes as suggested. If you let them cool in the pans, the muffins will continue to bake and may turn out dry. Who wants a well-done baked good?

  9. Nicole says:

    These muffins are the best! I’ve made them 4 times since finding the recipe because we always have all of the ingredients in the house.
    If we have over ripe bananas, I keep them in the freezer. Fed them to a bunch of non-paleo people and they loved them.

    I keep them in the freezer after a day or so and they are amazing straight out of the freezer. The last time I made them, I doubled the topping ingredients because that’s my favorite part and they were delicious. Good things happen when you search your recipe archives. Thanks for another hit!

    1. juli says:

      thanks for the reminder of this old recipe! i totally need to make these again!