IgniteGirls 5k Week 4 Training & Vanilla Almond Pancakes

It’s Monday, IgniteGirls, and that means a NEW packet of workouts for the upcoming IgniteGirls 5k Run!

Are you all signed up? It’s not too late! You can still register for The IgniteGirls™ 5k Run!

You can download your week 4 training schedule by clicking the link to download it to your phone or print it out!!! You can hashtag us at #ignitegirls5krun (or #ignitegirls) before and after your 5k workouts! You can also tag us on Facebook, Instagram or Twitter. Checking in online is great for:
√ Accountability to me!
√ Sharing the fitness fun!
√ Meeting other IgniteGirls™!


Vanilla Almond Pancakes

  • 1 1/2 cups almond meal
  • 1/2 cup organic coconut flour
  • 1/2 cup plain oats
  • 1/2 cup almond/coconut milk
  • 2 large, whole eggs
  • 3 large egg whites
  • 1 teaspoon pure vanilla extract
  • 2 teaspoons baking powder
  • 1/4 teaspoon sea salt
  • 3 tablespoons agave nectar
  • 1/4 cup unsweetened applesauce

Mix all dry ingredients in a bowl. In a larger separate bowl, beat the eggs, milk, agave, vanilla and applesauce together. Slowly add the dry ingredients into the wet ingredients and mix until creamy.

Using medium to medium-low heat, coat a pan with spray oil and pour the batter into the pan forming a pancake. Batter may be thick, so use a fork or spoon to form the desired shape. Cook on one side, watching carefully it doesn’t burn, flip and cook the other side. Serve with a side of fresh fruit and top with pure maple syrup, honey or agave nectar. Makes about 12 medium pancakes.

Love looking at your post-workout accountability pics! Register for The IgniteGirls™ 5k Run! And keep hashtagging us at #IgniteGirls5kRun! You never know when we will do a giveaway to reward a fun post! 😉

Did you try the V Up Ab Crunch last week? If you didn’t do it yet, I want 10 reps for 3 sets! Don’t put your feet or your hands down on the ground between each rep – abs should be activated the whole time!

You can do this!
~ Coach K

IgniteGirls® Fitness
posted by Coach Keri

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