By Blake Dykes
Well, one more weekend has come and went. Hopefully you were able to successfully complete your weekend challenge. As you improve your health it should be easier for you to turn down the foods that we know are bad for us, and your workouts become increasingly easier.
First thing I want to talk about is having a workout playlist. If you workout without music you are doing it wrong. Running or lifting to a good song will increase your productivity. Not to mention when you are running that last mile, a pump-up song will drive you to the finish line that much easier and faster. But it’s all about having the right type of music. As much as I love country music, running to “Boy’s Round Here” isn’t very motivational. Here’s a sample of some of my favorite songs to workout to:
“Can’t Hold Us” by Macklemore & Ryan Lewis
“‘Till I Collapse” by Eminem
“Berzerk” by Eminem
“Lose Yourself” by Eminen
“Harder, Better, Faster, Stronger” by Daft Punk
Those are just a few of my favorites, I will try and post some other good recommendations soon. But as you can tell Eminem is one of my favorite artists, if you don’t listen to at least one of his songs while you’re working out you’re doing it wrong.
Now time for a little recipe. This weekend I was really craving some muffins, so I made up this creation.
Pumpkin Almond Butter Muffins
– one cup whole wheat flour
– ½ cup white flour
– one tsp baking powder
– ¼ tsp baking soda
– ½ tsp salt
-one tbsp cinnamon
– ¼ tbsp nutmeg
– one cup pumpkin puree
– ⅓ cup almond butter
– two eggs
– 1/3 to 1/2 cup honey
Bake for 20 minutes on 350 degrees. This batch made about 14.
Your workout assignment of the day: Take 10 pieces of scrap paper and write down a different cardio/ strength training exercise on each sheet. Fold it and put it in a jar. Randomly draw the paper and do you exercise for one minute, then draw again. Do this until you have been through each exercise three times for an intense 30- minute cardio workout.
Examples may include burpees, jumping jacks, plank, mountain climbers, frog jumps, high knees, wall sit, push ups, sit ups, russian twists.