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Tuesday, August 23, 2011

Little Earthquake Workout!

Let me tell you something you already know. The world ain't all sunshine and rainbows. It is a very mean and nasty place and it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't how hard you hit; it's about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward. That's how winning is done. Now, if you know what you're worth, then go out and get what you're worth. But you gotta be willing to take the hit, and not pointing fingers saying you ain't where you are because of him, or her, or anybody. Cowards do that and that ain't you. You're better than that!.....Rocky Balboa
 What do you say to yourself when you stand in front of the mirror? Do you say positive and encouraging affirmations?  Those little conversations that you have with yourself are so important in establishing a positive self image and outlook. Try to catch yourself when you are alone and think about the way you talk to yourself...the first step is to recognize that there is a problem..try to uncover your triggers for negative self talk. Many repetitions of healthy self talk can begin to influence your core beliefs about your body and dramatically improve body image. Please stop the 'Fat Talk' and replace it with, "I love how my arms got me through those pushups" or "I am so good at running those laps".  If you have people in your life who are critical about your appearance or their own appearance, let them know how you feel about it.
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? 
Today's Workout!
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! 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 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
Calories: 80
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)
  1. Preheat oven to 375 degrees.
  2. Spray muffin pan with canola or olive oil.
  3. Mix all your ingredients together in one large bowl.
  4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
  5. Bake for 40 minutes.
Makes 12 muffins.

Serving Size:
Women: 2 muffins
Men: 4 muffins



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