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

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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. Amelia says:

    I just made these but instead of 1cup nuts for the topping i used 1 cup unsweetened coconut flakes- delicious!!

  2. Nicole says:

    These look delicious! Is it possible to substitute almond flour for coconut flour?

    1. juli says:

      im sure, just not exactly sure how much

  3. Jill says:

    Thank you for sharing this recipe!

  4. JoAnna says:

    THANK YOU. It’s so nice to finally find a blog written by a foodie who has real struggles with fitness. I have been running and doing crossfit and loving it, but it’s hard because I feel results; I don’t see them. While I can now run five miles and finally do more than one pull up (!!!), my weight hasn’t changed a bit. It’s time to focus on those results I can feel, because in the end weight is just a number. Now I am loving your paleo recipes, and my husband and I are seriously considering making this lifestyle change. Reading posts like these from you, though, is so refreshing because it’s raw and real. Your attitude inspires me to keep at it even when I don’t “see” the results I want.

  5. Erin says:

    These are delish and super easy to make! Thank you!

  6. Sara says:

    hiya! i love the muffin liners you used for photographing- did you also bake the muffins in them? and would you mind sharing where you found them? Thanks!

    1. juli says:

      no, i used silicone liners and pulled them out. i had to grease them a lot though so they would come out more easily

  7. Michelle K. says:

    Catching up on posts and I have to say this is what I needed to read today. For the past 8 weeks, my office has been doing a weight loss challenge. Every Monday we get on the scale and I never seemed to get the results I thought I wanted. I would get very down on myself because while I was working hard and hitting PRs, I struggled with that stupid number. During this 8 week challenge, I completed my first Tough Mudder and full Murph. So I had a thought the other day, I may be in last place but I’m active and I’m not starving myself. Who gives a $h!t about the number on the scales!?

  8. Laura says:

    It was tortuous to wait the 20 minutes for these to cool, but totally worth it. These might be the best Paleo muffins I’ve ever had! I’ll definitely be making them again!

  9. Laura says:

    It was tortuous to wait the 20 minutes for these to cool, but totally worth it. These might be the best Paleo muffins I’ve ever had! I’ll definitely be making them again!

  10. Katherine says:

    Made these yesterday, but I put some vanilla in the batter and little bit of coconut in the topping and they were delicious!! Thanks for much for the recipe!