Well we made it through Thanksgiving, still have some turkey or ham left over, the BEAVS WON and we are ready to jump back into another week of home workouts.  I haven’t heard officially yet but maybe someone here can update me.  Has the Governor “officially” extended the 2 week freeze?  I am going to assume we will remain in this position for a while.  Please let me know if you hear anything.  In that case you will be on your own for December’s weigh and measure, at least the weight, and measurements at waist, hips and thighs.  If you really need to measure the body fat contact me for an appointment.  If the shut down does continue, Decembers monthly dues will be $75 for the month for the HOME WORKOUT plan.  As always contact me with any questions on the workouts, 503-510-4656.

I spent last week getting my CrossFit certification updated.  It was an on-line test and a 4 hour zoom webinar to go over the 9 foundational movements, squat, front squat, overhead squat, shoulder press, push press, push jerk, deadlift SDHP and medicine ball squat clean.  I was sore as heck over the weekend because I haven’t done anything for a while.  I am really to going to pay for it when I come back after my treatment is complete.  I start round 2 of chemo treatment this Friday.  I noticed I was losing some hair yesterday so got the clippers out for the standard short haircut.  Maybe I will shave it at some point but can’t quite bring myself to do it just yet.

Thanks to all of you for your support and prayers, I do appreciate it. DC

HOME WORKOUT- Death by 30m, POKER, situp/jumping jack/mountain climber triplet, situp/squat/pushup challenge and a pushup/squat/jumping jack AMRAP.

Schedule- whenever you want to workout!  Contact me for any appointments and questions

Baked Apples

So few ingredients make a super healthy dessert. Perfect for chilly nights when you want a taste of fall without having to feel bad about it.
Course Breakfast, Dessert, Snack
Cuisine Paleo
Total Time 40 minutes
Servings 2
Calories 233 kcal

Ingredients

  • 2 apples
  • 2 tablespoons maple syrup
  • 1 teaspoon cinnamon
  • 1/4 cup finely chopped walnuts
  • 1/4 teaspoon sea salt

Instructions

  1. Preheat oven to 375 degrees F.
  2. Cut the apples in half and scoop out the core and seeds using a spoon or melon baller. Lay in baking dish cut side up.
  3. Mix the maple syrup, cinnamon, walnuts, and salt in a small bowl until combined. Spread this mixture evenly over the apple halves.
  4. Bake for 20-30 minutes until apples are tender and fragrant.
  5. Serve warm.

SEE YOU AT THE GYM SOOOOON!!!

3,2,1 GO!!

DEAN