April 1st - Week in Review!

Hope you had a great week and easter weekend.  Each weekend I will be creating a “Week In Review” post to share my favourite podcasts, books, recipes and WORKOUTS.  I’m keeping it simple, but please share your thoughts below.

Red Ducks Foods - Ketchup

This is my new favourite ketchup! It has an amazing taste profile, goes well with many dishes and my favourite compliment to my my morning eggs. I should share that I was never a ketchup connoisseur and could do without the red condiment that’s frowned upon your standard upscale establishments!! They have a variety of flavors and also provide recipes on their web site. I tried out this one for easter brunch and it was simple and tasted amazing.

FemSport June 23rd 2018

This ladies only strength and fitness competition caught my attention for its fitness focus component. There are a variety of events which make it excellent value of your time and additionally are fun.  I am currently training a group of ladies for this competition. If you are female (sorry guys) and want something unique to train for please send me a note!!

easy egg bake.JPG

Easiest Egg Bake EVER

April 2nd I am starting a new Muscles and Macros program. The program is designed to focus on a new habit each week.  As an example, one of the habits focuses on including a protein for breakfast, something we should all be doing. I have been playing around with some different options.  Here is an EASY breakfast option:

  • 1 litre egg whites or 12 eggs
  • Roasted veggies (peppers, zucchini, mushrooms, any other veggie you like)
  • Coconut oil
  • Dairy free cheese, daiya or other favourite cheese
  • Herbamare, salt and pepper
easy egg bake2

Line a (approx.) 9 x 13 inch baking dish with coconut oil.  Place down the pre roasted veggies (leftovers) eveningly. Whisk together the eggs with salt and pepper and then evenly distribute over the roasted veggies. Bake about 45-50 min or until a knife inserted into the middle comes out clean.  

Enjoy!! Perhaps add some Red Duck Ketchup!

I like to make this at the beginning of the week and then I have pre-made breakfast for the rest of the week.  Because you know what went into the egg bake you can portion according to your nutritional needs!

This weeks workout: 

For time: Row 500m, 15 Manmakers, 50 lunges, 5 stairs (or 500m run), Row 400m, 12 Manmakers, 40 lunges, 4 stairs (or 400m run), Row 300m, 9 Manmakers, 30 lunges, 3 stairs (or 300m run), Row 200m, 6 Manmakers, 20 lunges, 2 stairs (or 200m run), Row 100m, 3 Manmakers, 10 lunges, 1 stairs (or 100m run).

Its a sweaty doozy, let me know how it goes in comments.

Have a great week!!