Roasted Macadamia, Cacao and Agave Butter/Paste/Heaven

Macadamia nuts. I love them. In food, on food or just on the own. One of my favorites is Macadamia crusted Barramundi. A really nice recipe. 
Before I get to the recipe do yourself a favor and try eating macadamias and dried goji berries together. Heavenly.
Anyway give this a crack.

Roasted Macadamia, Cacao and Agave Butter/Paste/Heaven

Ingredients
1 Cup Roasted Macadamia Nuts
1 TB Organic Cacao
2 tsp Organic Agave Syrup

Method
* Blitz the nuts till they are the consistency you desire. Did/do you like smooth or crunchy peanut butter?
* Add in the agave syrup first to help the blending process then add your cacao powder and keep blending till combined. 
* Done. Now the hard part is not eating it all in one sitting.

Caveman Friends


None of this could be done without the help and support of other people. Not only family but friends as well. Go and check out some of them below.



Scott Hunter and his team have created heaven for Canberra and surrounding areas SUP'ers. Wetspot Water Sports supplies an enormous range of quality equipment and accessories carefully selected to enhance your time on the water. No matter what water sport you’re into, you’ll find what you need at Wetspot.



Emma and Carla Papa's are two sisters from Canberra who love to live fit + healthy. They share their stories, healthy recipes, ideas and observations. They live a primal + paleo + clean lifestyle and have never felt better, inside and out.






The GPS Challenge are looking for everyone to share the stoke about their paddling adventures. We want to know about your racing, your surfing, your trips and what keeps you stoked. We will be bringing you articles on Fitness, Training, Technique and other stuff that might be of interest to you.





Caveman Apparel

I have always loved drawing and designing things. I had been playing around for a while with SUP'ing Caveman shirt designs, using iron on transfers like the old days but it just wasn't working for me. I then discovered Spreadshirt. I could draw my designs on my iPad, upload them, order them and then they arrived in the mail. No mess and very little fuss.
Go and check out my designs at my The SUP'ing Caveman Spreadshirt store



SUP'er Fit: Tabata Tuesday 4 February

After two solid weeks of hot, hot weather it was a little surprising to be greeted by rain first thing yesterday morning. Did we train in the rain? Damn straight we did. Why am I telling you this? Because that is the reason there is no picture of the "chalk board of pain" this week. Unless you want a pic of a blank chalk board.
For something different I decided that it was time that the group was introduced to Tabata Tuesday. For those that have never done a tabata protocol workout before it is pretty easy. 0:20 secs of work followed by 0:10 secs of rest for 8 rounds. Grand total of 4:00 mins. Everyone, me included, that does this for the first time go in thinking that it is going to be easy and at around the 2:00 min mark wonder why they got out of bed and are thinking about when they can next be back there.
Tuesday also marked the first time for people to volunteer for burpees. I have a rule that if you are late you owe some burpees. Well done to the first volunteers, Lincoln and Justin.
As with pretty much all of my SUP'er Fit sessions there is a land component and a paddle component. Tuesday's session went like this:
Land Tabata One
* Burpees
* Squats
* Pushups
* Swimmer Plank
* Swimmer Plank
* Pushups
* Squat
* Burpees
Water Tabata Two
- Sprint paddle 0:20 secs Glide recovery 0:10 secs (distance covered 300-400 meters)
Land Tabata Three
* Burpees
* Squats
* Pushups
* Swimmer Plank
* Swimmer Plank
* Pushups
* Squat
* Burpees
Water Tabata Four
- Hard paddle with a focus on technique 0:20 secs Glide recovery 0:10 secs (distance covered 300-400 meters)
The surprising thing about Tabata Four was that despite concentrating more on form and technique instead of brute force, most of the group paddled further in Tabata Four.
So how did I time the tabatas? Firstly go and download an app called Timers Pro. It is great, easy to use and only costs $0.99. So that I don't drown the phone I use a Lifeproof Case. If you have an iPhone 5 or 5c it is great as they have built in a lanyard loop and I just attach that to my shorts. Crank the volume up to 11 and away you go.
Paddle happy.