So we are finishing up the first month of 2021 this week, Corona vaccinations are moving ahead, we have a new President in place, maybe a dusting of snow this morning and we are still working out at home and getting some outdoor time on walks, run and trails.  Great job you guys!  Keep that cabin fever at bay and find creative ways to keep active.  Skip the elevator and take the stairs, use a stand up desk, play with the kids or take them on a hike, bike, run or walk at some nearby park or up and down your street.  Keep after that clean eating too.  If you need help with this I have 2 spots open in the new nutrition program that can start in February.  Contact me if you are ready to learn more about it this week.

How’s your sleep?  Are you getting 7-8 hours of restful sleep?  This should be the regular target and not an accident.  You will feel better, think more clearly, have more energy and lower cortisol levels.  Shorting yourself on sleep has been shown to add weight so it’s just a natural weight management program so turn off the Netflix, have a good routine for prepping for sleep and keep a cool, dark, quiet room to sleep in.

Three top things to keep working on- 1. No added sugar    2. No Netflix bingeing (any screen time)  3. Lower cortisol (better sleep)  Those are 3 big things any of us can improve on and get good results, but just take on one at a time to you have it habitized into your routine.  And call me on the nutrition program…….503-510-4656- 2 spots open for February start.

 

Schedule- The gym is still closed, hopefully more vaccines will help lower the numbers and get us open soon.  Let me know if you hear anything.

HOME GYM WORKOUTS- Plank/broad jumps/lunges/h rocks, RUN 5K, Deadlifts, Run out and back, Supermom/tuck jumps/plank, Squat/Run

GYM WORKOUTS- Run/Front squat, BACK SQUAT, Run/curls, wallballs/snatches, DEADLIFT, Row or run

Almond Butter Banana Sweet Potato Toast

You can toast up more than bread, as is proven by this easy recipe. If you have a toaster oven, it is perfect for this recipe.
Course Breakfast, Snack
Cuisine Paleo
Total Time 20 minutes
Servings 2
Calories 212 kcal

Ingredients

  • 1 sweet potato
  • 1 ripened banana
  • 2 tablespoons creamy almond butter
  • Coarse sea salt

Instructions

  1. Slice the sweet potato into 1/4 inch slices. Toast, either in a toaster oven or toaster until lightly browned.
  2. In a small bowl, mash the banana with the almond butter. Spread on the toast and serve.

Enjoy the last week of January.

3,2,1 GO!

DEAN