Sweat & Snack Series – Core Workout and Mocha Chia Protein Pudding


Guess whattttt?! This is the last video in my Sweat & Snack Series! I recorded 5 of these videos a while back and this core workout is wrapping it all up! Which means it’s time for your feedback! Did you try the workouts? Did you like them? Do you like having these kind of protein-filled snacks around the house? Should I do this series again in the future? Or would you prefer a different style of workout video? You tell me what you’re looking for and I’ll make it happen!

PaleOMG Mocha Chia Protein Pudding

In the meantime, let’s talk about the core. People are obsessed with abs. And here’s my promise – if you eat well 80-90% of the time and don’t freak the hell out the rest of the time (meaning eat complete sh*t) while doing movements that engage your core regularly – you will see results. Genetics definitely play a part in that so remember to keep realistic expectations. But if you’re doing movements such as olympic lifting, squatting with heavy weight, deadlifting, and even gymnastic skills – you WILL see results. Keeping the spine safe while olympic lifting or deadlifting takes A LOT of work. Meaning your abs are engaged AF while you’re lifting and that is building muscle. I don’t EVER do ab workouts at the end of class, but I always see results when I’m lifting regularly.

But I also understand that lots of you out there enjoy doing ab workouts. I’m not one of them. So I put together this little core workout for you to add into your routine. I created it with movements I would prefer to do because it keeps the spine safe and it’s often engaging the butt at the same time. Might as well work on the core while working on your butt at the same time. And you can do this workout absolutely anywhere! So let’s get after it!

PaleOMG Core Workout

So here’s how the workout looks – 

  1. Do this workout nice and steady. No need to rush through anything, just concentrate on your form all the way throughout.
  2. You’ll first set up in a plank position, widening your feet stance, then you will take your right hand to your left shoulder and hold for one second. Then you will take your left hand to your right shoulder and hold for one second. You will do this 50 total times, alternating between each shoulder.
  3. After you finish the shoulder taps, you will lie on your back with your hands at your sides or under your hips. With your legs straight and feet glued together, bring your feet off the ground and lift the legs up to the sky then slowly release them back to about an inch above the ground, pressing the small of the back into the ground the entire time. You’ll do this 40 times.
  4. Once you finish the leg raises, turn back over into a plank position. Tucking the belly button back towards the spine while in the plank position, you’ll then squeeze the right butt cheek to move the right foot to the right side then back into the plank position. Do this 30 times. Then repeat on the left side 30 times.
  5. After the toe taps, lie on the back. Put your heals underneath your knees, pull in the belly button to the spine then press the hips to the sky. Keep your hips raised high the entire time, then lift the toes off the ground. Keeping the hips in the exact same place, lift the right knee and slowly move it towards the chest then back down to the ground. Repeat this on the left side and alternate until each side has done 20 reps.
  6. Last but not least, lie on the ground with your arms out to the side. Lift the legs to the sky, press the belly button towards the ground. While keeping the legs straight, slowly lower both the legs to the right side of the body then back over to the left side, like a rainbow. Repeat this 10 times per side.
  7. Then you will rest two minutes and start back at the windshield wipes and go back up through all the movements.

For modifications and tips –

  • For the shoulder taps – The hips should be in line with the body all the way down. People often raise their hips in this movements to take some of the pressure off the abs, but you don’t want that! Keep the hips lower and move the feet out into a wide position so the hips don’t have to shift back and forth during the shoulder taps.
  • For the leg raises – Keep the belly button pressed into the spine and into the ground throughout the entire movement. This will keep the spine safe throughout and engage the abs more.
  • For the toe taps – Just like the shoulder taps, keep the hips lowered to keep the body one straight line throughout. Tuck the abs towards the spine then use the right butt cheek to engage the leg and move the right foot away from the body. Same thing with the left side.
  • For the glute bridge march – Remember to squeeze the butt to lift the hips and tuck the rib cage down towards the hips – this will engage the core the entire time.
  • For the windshield wipers – Do this movements nice and slow and take your time.

Now go try this workout and let me know what you think! But remember, if you want to build some sweet abs – don’t eat sh*t, drinking lots of water, and do olympic lifts regularly. You WILL see the difference over time if you keep with all three!

PaleOMG Mocha Chia Protein Pudding


Mocha Protein Chia Pudding

  • Author: juli
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 3-4 1x



For the chia pudding

  • 1/2 cup brewed coffee (chilled)

  • 1/2 cup full fat canned coconut milk

  • 1 heaping tablespoon almond butter (or other nut or seed butter)

  • 1 teaspoon vanilla extract

  • 2 tablespoons maple syrup or honey

  • 12 scoops chocolate protein powder

  • 1 tablespoon unsweetened cocoa powder

  • 1/4 cup chia seeds

For the toppings:

  • Banana

  • Almond butter

  • Hemp hearts

  • Cacao nibs


  1. Place all ingredients for the chia pudding in a high speed blender and blend until smooth and completely combined.

  2. Place in a sealed container and into the fridge to set for an hour and up to overnight.

  3. Top with banana, almond butter, hemp hearts, and cacao nibs.

Did you make this recipe?

Share a photo and tag us — we can't wait to see what you've made!

PaleOMG Mocha Chia Protein Pudding

PaleOMG Mocha Chia Protein Pudding


More Sweat & Snack Posts!


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Exercise Band Workout with Chocolate Walnut Brownie Energy Balls


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I may be compensated through my affiliate links in this post, but all opinions are my own. This compensation helps with expenses to keep this blog up and running!

Oh, Hi! I’m Juli.

I’m a food hoarder. And a really bad dancer. If you don’t know me well, you will probably not understand my humor. Therefore, I apologize ahead of time. Thanks for listening to my ramblings of my ever-changing life and trusting my kitchen mishaps. Your trust in me is appreciated.


41 thoughts on “Sweat & Snack Series – Core Workout and Mocha Chia Protein Pudding”

  1. I’ve LOVED the Sweat and Snack series. You’re an inspiration to me both in the kitchen and in fitness so combining the two was genius! I’d love to see more.

  2. I looked forward to these! Please keep doing these! And yes, the workouts were great (I was sore afterwards) along with the snacks!!!

  3. Please keep this series going!!!! This is a great addition to the blog. One request, could you do a workout or two with dumbbells or other items that we could find in a non crossfit gym (basically your travel workouts lol). Also the snacks are amazing and all are super easy to make so for sure keep those coming! Thank you!!!!

  4. Yes to workout videos and workouts! I have tried two of them when I traveled it was great to know I could get a workout in regardless of where I was or the weather. Thank you!

  5. I loved that the workouts were really easy to squeeze in traveling for work and both on a tight schedule, and without gym access. I especially enjoyed the one with the circular bands, as those are always in my purse/backpack, even when I’m just going overnight. I even squeezed in a bunch of upper body exercises with my band whilst on a train to the airport: I got a few laughs, but after an incredibly long weekend of meetings, sitting down 12hrs/day, I felt so much better getting a little shoulder burn on in transit!

  6. Thanks for shzring these short and fun workouts that we can do anywhere. They’re great for busy mom for whom going to classes or gym is just not possible anymore!

  7. I have loved this series!!! Your workouts have been great and I am inspired by you both in the kitchen and watching the workouts, you are simply a badass! Keep it up.

  8. These are so great! I just did the sweat and snack core workout. My core is on fire! Now off to enjoy my tasty treat! Would love to see even more of these!

  9. I love this series too! Can’t wait to try the pudding! Do you have any idea how many days it would last in the fridge in sealed jars? Thanks!

  10. A lot of your recipes call for protein powder. I’ve yet to find one I can use due to a number of different food intolerances. What can I substitute? Or can I just omit it and use nor cocoa?

  11. Absolutely loving your video series! I’d love to see something similar but maybe a life and lift series? You could focus on just one big lift or compound move per video like deadlifts, squats, overhead press, etc-talk about the form, the muscles you hit, how much weight to add, modifications, equipment, and debunk so many of the myths surrounding women fearing bulking up form lifting heavy! Then for the life stuff … maybe talking about how a good heavy lift session helps clear your mind, build self-confidence, etc!

    1. i’ve definitely thought about a lift series so that may be in the future! i just always feel like there is so much to learn when it comes to different lifts, but i can definitely run through the basics

  12. This is great!!! Thank you for the awesome content. Would love to see a workout focused on shoulders? You have the best shoulders ever and I’m struggling to get mine to look more defined and shapely. Loving this series so much. Thank you again!!!

    1. crossfit!! we do SO MUCH shoulder work every single day in crossfit. if it weren’t for that, i don’t think i would have a ton of shoulder definition

    1. honestly 1 or 2 scoops, it’s totally up to you and obviously doesn’t matter since i say both and have tried it both ways. it just depends if you want more protein in yours or not!

  13. One cup of liquid does not seem like enough for 1/4 c chia seeds and 3-4 servings. Is there water added in addition to the coffee and coconut milk?

  14. Juli! Love the series! You are so much fun to watch! You make being doing right by your body doable and fun. Inspirational! Wishing you the happiest of holidays!

    1. I definitely hope to do more!! in the meantime, definitely check out my instagram because I plan on sharing more there as the new year starts up!

  15. I absolutely love this recipe!! Is there any way you can post or just respond with the nutritional facts? That would be super helpful!

    1. i don’t know what the nutritional facts are but you can just as easily plug the recipe into a nutritional calculator online to find those details out yourself!

  16. Fabulous – loved it and the fact the seeds are ground up in the blender. Added a little espresso powder the second time and it was great that way too! 👍

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