Today I had another great training day with my husband. I designed a quick little workout that seemed mellow, but we will be reaping a whirlwind of soreness tomorrow. Yippee!

Here’s the workout:

Skill:

Press Complex – 4 rounds

1 strict press – 3 push press – 5 jerk press

Metabolic Training:

2 rounds

15 double unders
20 plank with alternating hip dips
15 double unders
20 bicycle crunches
15 double unders
20 planks with alternating knee to elbow
15 double unders
20 sit ups

Sprint Intervals:

8 rounds

30 sec ROW. 30 sec REST.

Workouts mean protein.

For people who enjoy lifting heavy things, protein is NECESSARY for recovery. Eat protein. It helps rebuild your muscles after you bust them up during a workout. Remember, you don’t get strong working out… you get strong in recovery. That means resting your body when you need to and giving it the fuel and nourishment it needs to be healthy and strong!

For those of you who are consistently “on-the-go” and need a quick and easy way to reach your protein goals… these are for you. They are also for anyone who likes their food in cute muffin form, or people who just generally like things that taste delicious.

Ham and Egg Breakfast Cups

1 dozen eggs
6 large slices of nitrate/nitrite-free ham
2 green onions, sliced thin
1 sprig rosemary
salt and pepper

1. Preheat oven to 350
2. In a bowl, whisk eggs with green onion, salt, and pepper
3. Cut the ham slices in half and lay them in the muffin cups of a muffin tin (spray/grease the cups with coconut oil or butter)
4. Using a bowl with a pour spout (like pyrex or a pitcher) pour egg mixture evenly into each cup. Sprinkle a little rosemary on the top of each cup.
5. Bake for 10-15 mins, checking often because you don’t want to over-cook them. (Check by shaking the pan to check for jiggling in the middle. When it doesn’t jiggle, remove from oven)
6. Let them cool a bit and then serve! Would be great with some rosemary potatoes (sweet or regular).