Tag Archives: paleo muffins

Today’s 10 free tips of fitness. Tuesday December 11th, 2012

11 Dec

Today 10 tips of fitness Tuesday December 10th 2012

1.) are you stuck? In a rut with your fitness and nutrition? Remember fear is what stops us and courage is what’s keeps us going.

2.) I am going to try coconut milk, the thick and creamy kind in a can for my morning coffee. I will report.

3.) breakfast : 3 whole eggs, one bell pepper, 2 mini paleo pumpkin muffins with butter.

4.) lets not over work, keep your workouts to an hour and 3-4 days a week. Google cortisol. We need to rest our body’s.

5.) today’s fitness challenge : warm up for five minutes, stretch for 5-10 minutes. Standing lat pull downs, cardio for 1 minute ( running in place, medicine ball bounces, you choose) bicep squat curls, cardio one minute, plank one minute, cardio one minute, front lunge 8 each leg, cardio one minute. Drink water, repeat.

6.) “You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it.” – Maya Angelou

7.) if your having elbow pain, use dumbbells and stop using barbells, then get some acupuncture and body work.

8.) never do chest and shoulders together it’s way to much shoulders, any chest work we do is a lot of shoulders already. Sure you can do one of each move but not a full on workout with chest and shoulders.

9.) yes supplements work, but keep in mind it is a billion dollar industry, try to get your nutrition from food, I used to do whey protein shakes for years, I have not bought the 10 lb bag of whey protein in over a year and I have still got my muscle mass and my digestive system is happy.

10.) stay in the solution, never give up.





Today’s 10 FREE tips of fitness. Sunday December 9th. 2012

9 Dec

Today’s 10 tips of fitness. Sunday December 9th. 2012

1.) breakfast: kale yams eggs w/ bell peppers.

2.) sit quiet for 10 minutes

3.) gluten/wheat free muffins:
1/2 cup coconut flour
1/2 cup organic pumpkin
1tbl spoon of cinnamon
1/2 tsp of sea salt
1/2 tsp of baking sod
6eggs beaten
4 tblsp of butter
1/3 cup of maple syrup
3/4 cup of dark chocolate chips
Per-heat oven 375 bake for 13-16 minutes

4.) today is Sunday, most people ask me if they can use this day as a cheat day, I say no, sure you can have some down time, but lets not blow all of the hard work you did all week long, eating junk food and drinking, this will just increase inflammation in the body.

5.) take the stairs

6.) Most of us are about as eager to be changed as we were to be born, and go through our changes in a similar state of shock. James Baldwin

7.) fear is what stops us, courage is what keeps us going.

8.) today’s fitness challenge: stretch and foam roll.

9.) get to bed on time tonight. Turn off the phones, I-pads, laptops while we are in bed, it is so stimulating. Read a book, something calm.

10.) this is your life, make it a long one. Never give up!