Sounded like everyone was out on the move this weekend.  From doing a daily commitment walk, to hiking Silver Creek Falls, to walking the beach, to getting a good 10k walk in around the town.  Great work everyone!  It’s the middle of January and you just headed out and got it done, nice job!  This shows a great commitment on your part and a desire for improvement and maybe a little cabin fever and just want to get out in the fresh air.  (Am I close?)  This kind of activity tells me you are really changing your lifestyle and working in good habits that become part of your regular routine and move you forward to all your goals.  So give yourself some recognition of a job well done with consistent work towards a healthy goal.  Now when those burpees come up on the schedule again you will be able to tell yourself “I can do this!  No matter how long it takes, I CAN do this!”

I haven’t heard anything on the lockdown being lifted.  I think the plan is to wait for the vaccine to take care of it until we have heard immunity.  Please pass on any news you have regarding this.  I am ready to get back in the gym with you guys.  I miss you and want to see you get more than just the body weight workouts.  Be sure to write the Governor and congressmen whenever you see the petition come around.  There was a court ruling in New York that allowed the gyms to open up.  The gyms were causing .06% of the cases and stores like Walmart were causing .6%, 10X more than the gyms but the gyms were shut down without a sufficient case.  I am surprised other states haven’t used that or loosened up their restrictions.  I think only about half the states have closed gyms down, too.  Such varied responses shows a bit of the mess we have been dealt but we will forge on with what we have and keep up on those HOME Workouts.  Keep it going you guys and invite anyone else who wants to join us.

Schedule this week- Gym is still closed.  I have Chemo Cycle #4 this week, my blood count was low last week so it was moved out a week.  A normal occurrence I am told.  I am halfway and had a CT scan done so hope to see some progress pictures this week.

HOME WODS- Run/burpee tuck jumps, Death by Pushup, POKER, supermoms/situps/db curls, situp/squat duet, TABATA Squats

GYM WODS- DB Thrusters, Run/row/rope choice, Hg sq cln/pushups, POKER, Run/Clean&jerk, Situps/squats duet

RECIPE FOR THE WEE

Apple Cranberry Crisp

This easy apple crisp is perfect for fall and winter, and full of nutrients and flavor. Use your favorite apple here, and skip the peeling, as that’s where the nutrients are.
Course Dessert
Cuisine Paleo
Total Time 1 hour
Calories 393 kcal

Ingredients

Filling

  • 6 apples any variety, cored and thinly sliced
  • 1/2 cup dried cranberries
  • 2 teaspoons cinnamon
  • 1/2 teaspoon cardamom
  • 1/4 teaspoon ground ginger
  • 1/8 teaspoon nutmeg
  • 1/4 teaspoon sea salt
  • 2 tablespoons maple syrup
  • Juice of 1 lemon

Topping

  • 1/2 cup almonds
  • 1/2 cup walnuts
  • 1/2 cup pecans
  • 1/2 cup unsweetened coconut flakes
  • 1 teaspoon cinnamon
  • 1/2 teaspoon ground ginger
  • 1 teaspoon vanilla extract
  • 1 tablespoon maple syrup
  • 6 tablespoons butter or coconut oil solid

Instructions

  1. Preheat oven to 375 degrees F.
  2. Combine the filling ingredients in large bowl and stir well. Let sit for a few minutes while you make the topping.
  3. To make the topping, put all of the ingredients in a food processor. Pulse until crumbly — be careful not to overdo it.
  4. Spread the apple filling in square baking dish and top with the topping.

  5. Bake for 45-55 minutes until topping is brown and apples are bubbly. Keep a close eye here – bake times will vary based on individual oven temperatures.

  6. Let cool slightly before serving.

Have a great, safe week with the Inauguration!

3,2 1 GO!

Dean