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Mondays come to fast!

Luckily, today flew by! It was a normal BUSY Monday around here. Coaching, workout, Costco,7 loads of laundry-washed AND put away, Body Attack, and basketball tournament.

I ate my breakfast at the gym today in my car before coaching a couple morning classes.

Then I did the workout today! I have taken the last three weeks off of GPP and running because I was feeling a little over trained (to say the least.)  I missed the workouts like crazy and was so excited to dive back in with the community and storm the WODS. I felt fresh and ready, but still took it easy and didn’t go full speed.

The workout today was in 3 parts.

source

The sprints were FUN! It is such a short distance but accelerating quickly and coming to a stop like that sure has its benefits! It uses your push and explosive muscles AND your core! Cool stuff.

The deadlifts were heavy but my hamstrings are my powerhouse, and I love the deads. I Rx’d the workout! The clapping pushups were ROUGH and meak looking by the time I got to 5. But hey, I finished and it felt good to sweat like that again.

After the workout I had to ran to Costco for spinach and ended up spending WAY more then $3.79.. Happen to anyone else? Costco may be worse then Target…

Lunch came quick in the form of two eggs, sweet potato and broccoli.

The chocolate sauce that I put on my sweet potatoes is actually 1 TBS of PB2 and 1 TBS of chocolate protein powder! It is my favorite combo lately. Kinda weird but REALLY good! Seriously, TRY IT!

It was great fuel to get me through the Laundry apocalypse. Which consisted of probably 7 loads. I even put them away and that never happens! (Least favorite chore ever!) I gave myself a pat on the back and celebrating by digging into my quart of red mango… cause that’s what everyone does right?

I taught Body Attack tonight, it was a fun class and I got sweat in my eyeballs.. that is how you know it was a good class!

Afterwards I shot home because I had a scheduled basketball tourney with this handsome little dude.

I seriously can’t get enough of him! He was so funny! I would throw him the assist then he would shoot and proudly exclaim that he won, and every basket was at least 3 points.

What a stud.

My computer wouldn’t recognize my phone so this post is getting up ober late! SORRY. Technology hates me. And Apple apparently.

OFF to bed!

What is the longest break you have taken from working out?

Which store is the best money pit for you? Costco or Target?

Muffin love

We all love muffins right? Not the muffin that spills over our jeans I’m speaking of the baked assortment.. Especially mini ones, cause anything little is cute, and now they are just as filling!

Because they are made with protein, more protein, a vegetable and carb?

Sure. I’ll take a hundred.

These muffins are perfect post workout! Or just for extra snackage to hold you off till your next meal. They are easy to pack in a little baggie and eat if your out and about.

Protein Muffins

Serving size: 2 muffins

Yields 24 muffins

Ingredients

• 1 container Vanilla Greek Chobani Yogurt
• 1/2 of a 15 oz. Can Pumpkin Puree
• 2 egg whites
• 3 eggs
• 1/3 C. Agave Nectar
• 1 tsp. vanilla extract
• 1 1/2 tsp. baking powder
• 1/2 tsp. baking soda
• 2 tbs. Cinnamon
• 3/4 C. Old fashioned Oats (GF possible)

Directions

Pre-heat oven 350 degrees

In two separate bowls combine all wet ingredients in one and dry in the other.

slowly pour the dry ingredients into the wet while stirring until well combined

Grease the small muffin pan with coconut oil or olive oil spray

Use a spoon to fill muffin tins about 3/4 of the way.

Sprinkle extra oats on top! (optional)

Bake for 15 minutes

This week is launch week at one of the gyms I work at.

Yesterday, we launched Body Pump #80- This release is innovative and different then any other release. There are several new movements that are introduced and It makes it makes a great challenge to get through it. The lunge track especially! Yeesh!

love these girls! 

It was a blast! Tomorrow night we launch Body Attack!

Hope your week is off to a great start!

Q. How long do you keep your spices for?

I posted this on fb today and it was really interesting to hear everybody’s thoughts! I go through cinnamon like crazy but others I think I have had for years!!

Turkey Muffin Lovin'

Hey Y'all!! Launch was a blast tonight! Body Attack 74 is killllllller! With all the squats and plyo lunges, sprinting and push ups.. I have a feeling I'm going to be sore in the morning!

After a good workout I usually choose my recovery fuel in the form of a protein shake. Sometimes I just want food! Inspired by Jamie Eason turkey muffins - I came up with some post workout turkey muffins that I think are perfect post workout food!

Turkey Muffins

Ingredients:
1.5 pounds Lean ground turkey
2 egg whites
1 whole egg
1 small onion finely diced
1 small sweet potato shredded
2 stalks celery chopped
1 tsp cumin
1 tsp paprika
1 tsp orginal Mrs. Dash

Directions:

Preheat oven to 400 degrees
Spray muffin tins with olive oil
Combine all ingredients into one bowl

Mix until well combined, you can mash and stir with a spoon or just use your hands

Use a ice cream scoop or your hands to form balls
Place each ball into muffin tin.

Bake for 20-25 minutes

The serving size is women --2 muffins, men-- 4 muffins--> I consider myself manly enough to down 4 to, especially right out the oven. You have to make sure they are good right? It's kind of like how you have to test 1-2 cookies out of each batch that comes out of the oven? (I know I'm not the only one that does that.)
Simply separate them into plastic baggies for quick "on the go" post workout snack or even just a snack to help get you through the day!
I love these!  They are a protein packed powerhouse! I think kids would even have a good time dunking them in BBQ sauce. --> Oh, wait.. that was me.

Have a good night!!

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Giuliana Rancic was diagnosed with Breast Cancer