So what’s going on this week?  COVID continues, Election on Tuesday, First Friday at Snow Peak Brewing, dump the Halloween candy by Monday, CROSSFIT TOTAL this week, new month of weigh and measure and everyone is moving forward with their own progress.  This is going to be a stressful week for people so be sure to keep your appointment with yourself to get to the gym, go hard on the workouts and relieve that stress so you come out better.  I know it’s tough sometimes to think you will feel better going to the gym when you are tired, sore, grouchy or frustrated but it works.  Your consistency is going to pay off.  Yes, some days are better than others and occasionally we just blow up during the workout but the more you show up the better you get, the tougher you become and the fitter and healthier you are able to build upon.  There are some benchmark times that will show your progress.  At about 3 consecutive months you start realizing that you are starting to feel better about your movements and can recognize muscle tone and strength.  At 6 months you start learning how it feels to “push it” and accept the discomfort to get there.  At a year you really start liking to lift heavier because you doing better and Personal Records, PR’s, are starting to be a regular thing.  But this all depends on your consistent workouts every week.  Even when you aren’t enthused you need to do the work (“pay the man”).  There is a price for everyone and your sweat and effort are the currency of your healthy success.  Now have one last piece of Reese’s and toss the rest.

No news on my biopsy yet. Should hear by Monday.

Schedule- Monday-Friday  5 am, 6 am, 4:30 pm.  Saturday 7 am.   I will give you as much notice as I can on any schedule changes.  It will usually be on Facebook but if you show up and it’s closed I apologize for that now.

HOME WORKOUTS- Pushup/squat jump/curls, TABATA, Death By 30M, Penguins/situps, POKER, Situps/burpees

GYM WORKOUTS- Jump rope/pushup, FIGHT GONE BAD, Bench Press, POKER, Row/Rope duet, Front squat/Pushup-  I haven’t decided which day for CROSSFIT TOTAL

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.

SEE YOU AT THE GYM!!!!

3,2,1 GO!!!

DEAN