Super Fudgey Butter-Rum Bites

March 21, 2012

Lately, I have been in love with juicing.

Green juices daily. I swear, they cure all.

Green juices boost energy levels, help things move smoothly along (you do get it, don’t you?), and just make you feel good.

More on the wonderful world of juicing tomorrow.

Today we’re talking dessert.

Healthy, fudge-like, little balls of energy.

And energy is needed to get you through the day. Or fuel your workouts.

If you’re a long-time WRL reader, then you’ll know that I love my weight lifting. I love my CrossFit fury. And I love exercise. However, I’ve taken a few months off of CrossFit and weight lifting, just to see what would happen, give my body a break from all the thrashing I usually do to it.

Results: Weight loss, shorter workouts, and a new ability to actually do unassisted pull-ups and chin-ups(!!!!!!!!!!!!!!!!!!!!!!!)

It’s strange. I have been trying to do a pull-up (or chin-up) for SO LONG. Even through all the CrossFit I was doing, and pull-up practice with the assistance bands, I just could not do one. And maybe it was in my mind or I was working out too much, but now, doing less, I can actually do more.

And I love it.

My workouts now consist of short burst of intensity, followed with minimal rest (like with CrossFit). I do about 12 (yes, 12) to 30 minutes a day, 5 days a week. And that is it. (although, I’d do more walking/running if I had more time. I just love being outside…)

And I’ve realized that I have not posted a workout for my lovely readers in way too long so today I’m giving you a sample workout, with many more to follow. This workout gears you up to do pull-ups, too. 😉

21 Power Up

Tabata Style: Set an interval timer for 50 seconds of work, 10 seconds of rest.

Total Time: 21 minutes

Go through all five exercise (+rope work), in order, 3 times. Push yourself and bring intensity. It’s short but will make you sweat. Alternate exercises are provided.

  • SIDE-TO-SIDE PUSH-UPS (push-up, move hands over to the right, push-up, over to the left, etc)
  • HIGH KNEE JUMP ROPES (jump rope both feet, or alternate feet, or high knees)
  • KNEE-UP SUMO SQUAT (hands behind head. feed wide, squat, bring right knee up toward right elbow- abs tight-, wide squat, left knee up toward left elbow, repeat)
  • CLOSE-GRIP OVERHEAD PRESS (grab a dumbbell, barbell, or heavy object, (something relatively heavy- 20-45lbs) hands about 2 fists apart. hold dumbbell in a front rack positive- at your collar bone or chest- press overhead then back down, really trying to engage your upper back muscles)
  • INCLINE MOUNTAIN CLIMBERS (feet elevated on a chair, couch, desk, whatever- the higher the elevation, the harder the exercise- hands in push-up ready positive. bring right knee into chest or right elbow, then back. repeat with left knee. repeat)
  • LEG RAISE DIP (10 tricep dips with right leg raised into air, 10 with left leg, repeat)

Make sense? Good. :)

I really need to get someone to take pictures of me, for me, huh?

…And don’t forget to pre- or re- fuel, after.

Bye. Bye.

What is your pre or post fuel of choice?

Any green juicers out there???

Have you liked WRL on Facebook yet?!

{ 9 comments… read them below or add one }

Sarah @ The Smart Kitchen March 31, 2012 at 8:46 AM

Um. Yum.

I don’t have rum extract but I DID just buy butter extract, so that might be helpful….


teabagginit March 22, 2012 at 4:01 PM

awesome on tweaking your workout style to fit your needs! i go through phases, too (including green juicing). thanks for the workout – you’re like my bodyrock lori!


Iris March 22, 2012 at 2:18 PM

First off I want to say fantastic blog! I had a quick question in which I’d like to ask if you do not mind. I was interested to find out how you center yourself and clear your thoughts prior to writing. I have had a hard time clearing my mind in getting my ideas out there. I do take pleasure in writing but it just seems like the first 10 to 15 minutes are generally lost just trying to figure out how to begin. Any ideas or tips? Kudos!

Reply March 22, 2012 at 11:15 AM

love everything on this post! i need some rum extract then ill be in business!


Alisa March 22, 2012 at 9:16 AM

Sounds like your body needed a break for recovery and to build on its own!

Make me some of those next month, kay? :)


Katie March 21, 2012 at 8:42 PM

I just bought some rum extract…hmmm….


Ela March 21, 2012 at 7:56 PM

I don’t have a juicer except a little hand-crank, but juice kicks are juicy and good.

How awesome about your pullup! Jealous… Cool about the exercise experimentation too.

The balls sound yummy–why did you call them butter rum, though? I was afraid they’d have butter in them (because I’m weird and hate butter!)


lindsay March 21, 2012 at 7:12 PM

oh these sound perfect lori. YUM! and now, i am wanting to juice too. I just found an old juicer, yea!


Amber Shea @Almost Vegan March 21, 2012 at 3:13 PM

Yummy yummy!
Congrats on the pull-up – that is awesome :)


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