Please be sure to sign up for the Partner Competition.

I will have a sign up sheet at class.

Preparation will be done on your own. So be working on your pullups, pushups, squats and situps. The competition date will be announced soon,

it will be an early morning class one day during the week.

Please sign up for next weeks classes (be sure to sign up the 6am class is getting very full)

Tuesday 6am and 9am

Wednesday we have Championship Night for baseball so I will not be able to have a Wed evening however I will offer a 6am class if people are willing to come... yes even your morning haters.

Thursday 6am and 9am

Set some time aside this week and think about your goals for your fitness and health.

What steps are you taking to improve your quality of life? What can you do better?

If you cannot workout here then what are you doing at home? It is easy to put together a routine.

Start simple.

Try 5 to 10 Rounds as fast as you can of

10 PERFECT pushups

10 Jump squats or regular squats

10 situps

How is your eating?

Are you getting in your fruits and veggies and water. Are you planning your meals so you do not fail?

Aiming for your body weights worth of protein on those workout days?

The rules are simple........

1. 1/2 gallon to a gallon of water a day.

2. Eat every 3-4 hours.

3. Pair a healthy portion sized carb and protein and healthy fat to every meal.

4. Avoid processed foods and sugars and anything white and basically anything that come prepackaged.

Have questions? ASK! I am here to help!

A new breakfast recipe to try... play with the ingredients, different fruits etc.

Add some protein powder to make it a complete meal.

Let me know how they turn out.

Blueberry Lemon Coconut Muffins

[gluten and dairy free]
1 cup coconut flour
1 tsp baking powder
1/4 tsp baking soda
1/8 tsp sea salt
1/4 cup “sugar” (–> NuNaturals Baking Blend)
2 eggs
2 tsp olive oil (or melted coconut oil)
3 tbsp fresh lemon juice
1/4 – 1/2 cup almond milk (depending on texture when all ingredients are mixed)
1 tsp vanilla extract
1/2 cup blueberries, fresh or frozen

Preheat oven to 375 degrees.

Combine ingredients coconut flour to “sugar” in a small bowl. In another, larger bowl, combine eggs through vanilla extract, mixing well.

Toss the dry ingredients into the wet ingredients and mix until incorporated. Add the blueberries.

Grease two (or five to six) muffin tins with cooking spray or coconut oil. Fill the tins to your liking with batter.

Bake at that 375 degree oven for 25 to 30 minutes.