|Mastering others is strength; Mastering yourself is true power - unknown|
Here is the Golden Rule...Don’t say anything to yourself that you wouldn’t say to anyone else.
Do you ever start comparing yourself with others? What do you do to avoid letting that stir up a bunch of negative thoughts?
Sprints...15 sets across the parking lot!
remember the purpose of these is to work AS HARD AS POSSIBLE during the sprint, get your recovery in there as you wait for the next one, this is HIIT Training 101~it is all about speed.
refer to this post on HIIT Training for more information!
then...one dumbell swing (or Kettlebell) and one burpee box jump~
Add one rep every minute. . . continue until you cannot keep up with the reps in the minute time frame. You will go for 15 minutes, starting over at 1 when you miss your minute.
advanced option, alternate one leg up at a time...
Score= highest rep count in the one minute time frame!
we will finish with core and stretch!
Reah's turkey meatloaf muffins
I got this awesome recipe from my friend Reah...thank you so much for sharing! These look awesome!From Reah...."I made these mini meatloafs last night, they are from Jamie Eason's bodybuilding.com page (not my recipe). They are brother approved, although he said he could have stood some ketchup with them. Just remember if using ketchup no HFCS (high fructose corn syrup). They are not really a muffin, just made in a muffin pan. Instead of a pan I used aluminum muffin tins and spray extra virgin olive oil. I also used chopped onion, shallots, and garlic that is sold in a container at Trader Joe's. It was approx the same cost without the prep. Next batch I will be adding green peppers (diced). This makes a quick and highly portable meal option. My cook time was actually 30, not 40 mins."
Turkey Meatloaf Muffins
Fats: 2 grams
Carbs: 4 grams
Protein: 11 grams
- 2 lbs ground turkey (or chicken)
- 3 egg whites
- 1 cup quick cooking oats
- 1/2 tsp ground cumin
- 1/2 tsp dried thyme
- 2 tsp dry yellow mustard
- 2 tsp black pepper
- 2 tsp chipotle pepper spice
- 1 tsp salt
- 2 tbsp garlic powder (2 cloves minced)
- 1 small onion (finely chopped)
- 2 celery stalks (finely chopped)
- Preheat oven to 375 degrees.
- Spray muffin pan with canola or olive oil.
- Mix all your ingredients together in one large bowl.
- Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
- Bake for 40 minutes.
Women: 2 muffins
Men: 4 muffins