WOD & DONE Lifestyle #3


Hey there, WOD & DONE Nation!

Our most recent edition of the WOD & DONE Lifestyle newsletter has two new features:

  1. Shoulder mobility exercise from a doctor of physical therapy 
  2. Paleo-friendly snack recipe from a clinical nutritionist.

As you likely know, shoulder mobility is a key component to functional fitness. In order to help with this, we’ve partnered with Dr. Zach Long, a board certified sports specialist, to bring you this shoulder internal rotation mobilization exercise. Improving mobility here will help with movements such as pull-ups and Olympic lifts, so we definitely suggest that you take a look.

In addition to mobility, proper nutrition is paramount to optimizing your health and performance. Ailsa Cowell, a clinical nutritionist, creates and shares recipes that are dairy-free and gluten-free—many of which are Paleo. For our newsletter, Ailsa is sharing her Paleo banana nut breakfast cookie recipe, which is high in protein and without any added sugar. Try it out and let us know what you think.

Check out our friends’ profiles and let them know we sent you with the hashtag: #WODNDONECARES.

  • To learn more about Dr. Zach Long, follow him on Instagram at @thebarbellphysio. You can also check out his website to look at upcoming seminars, read his blog, and learn more about his mission.
  • To learn more about Ailsa Cowell, follow her on Instagram at @feelfoodlove. Her website features nutrition therapy and more delicious recipes.

Shoulder Internal Rotation Mobilization

By Zachary Long
Doctor of Physical Therapy, Board Certified Sports Specialist

Shoulder internal rotation is one of the most common mobility limitations I see in the fitness athlete population. And limitations in this motion will impact your Olympic lifts, dips, muscle ups, bench press, and SDHPs. When athletes improve this motion, it not only frequently helps improve their shoulder health, but their performance as well. The following video outlines one of the best drills you can use to unlock your shoulder internal rotation.
Want more shoulder mobility drills?

Zachary Long
Doctor of Physical Therapy, Board Certified Sports Specialist
Director of Physical Therapy at Carolina Sports Clinic
Director of TheBarbellPhysio.com
Owens Recovery Science Clinical Education East Coast Division

Banana Nut Breakfast Cookies

From Ailsa Cowell, MS

Integrative Nutritionist at Food to Feel Good

The base of these healthy Banana Nut Breakfast Cookies is made of eggs, almond
butter, almond flour, shredded coconut and coconut flour. The eggs and almond
butter/flour provide a ton of protein, while the almond ingredients also pass along
some calcium, magnesium and Vitamin E to keep your bones, muscles and skin
strong and supple.

The medium chain triglycerides in coconut are awesome for your metabolism.
These kinds of fats actually bypass the biological mechanism that breaks down other
types of fats, so they are more easily converted into energy. Yes, they are indeed a
saturated fat, but nutritional research has proven that the stigma of “all saturated
fats are the devil” to be inaccurate. The saturated fats from coconut oil are a great
addition to a healthy diet, in moderation of course.

Are you ready for the best new ever? These delicious cookies do not contain any
added sugar! Just bananas and dates. Bananas are a wonderful natural sweetener
and I love the comforting flavor they create when baked. They also contain a type of
fiber that works as a probiotic, meaning it feeds the beneficial probiotics in your gut,
to help digestion and immunity.

There’s also some ground flaxseed in this recipe. Flax is helpful for texture and
structure in baked goods while lending some extra nuttiness and omega-3 fatty
acids, super anti-inflammatory and helpful for balancing hormones as well.
This is the perfect recipe to whip up on Sunday, for a healthy, grab-and- go breakfast
all week long. Enjoy!


Prep 10 mins, Cook 18 mins, Total 28 mins
Author Ailsa @ Food to Feel Good
Yield 12 cookies

1/4 cup plus 2 Tbsp coconut flour, sifted

2 Tbsp fine almond flour

3/4 cup almond butter

3 Tbsp ground flaxseed

3 soft Medjool Dates

2 small ripe frozen bananas, softened and mashed

4 eggs

1 Tbsp pure vanilla extract

1 Tbsp cinnamon

1/4 tsp ground nutmeg

1/2 tsp sea salt

1 tsp baking soda

1 1/2 cup plus 1 Tbsp shredded coconut

1/3 c chopped raw pecans

3 Tbsp raw cacao nibs


1. Preheat oven to 350 degrees.

2. Combine coconut flour, almond flour, almond butter, flaxseed, dates, smashed bananas, eggs,
vanilla extract, cinnamon, nutmeg, sea salt and baking soda in the food processor until well mixed
and and dates are fully chopped.

3. Add shredded coconut and pulse a few times, making sure it's mixed but not overly blended.  You
want to keep the texture of the coconut.

4. Fold in chopped pecans and cacao nibs.

5. Drop large spoonfuls onto a lined baking sheet, spreading with fingers if needed.

6. Bake 16-18 minutes until golden brown.

7. Let cookies cool on pan for a minute or so and then transfer to a wire rack to cool completely.

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