Half the time!
Submitted by David Weaver on Mon, 08/24/2009 - 7:20am
This has been a fantastic week for accomplishments at Inner Icon!
Bryan and Marlys started with us 6 weeks ago. Today was their last day of our 12 day intro class. For the workout, they are to repeat the same workout they did the very first day. The workout was:
Run 200 meters, then:
12-9-6 reps of:
Squats
Pushups
Ring rows
then:
Run 200 meters
The first time it took them both over 18 minutes. Today Bryan finished the workout in 9:08 and Marlys finished in 9:03!!!! They cut their time more than in half!
Check out the white board:
On top of that, Bryan has lost 15 lbs and Marlys 8 lbs. These numbers and accomplishments are great testaments to the hard work that they put in everywork out. I am so very proud and privileged to work with them. Fantastic job Bryan and Marlys!
A couple workout pictures...
Good, full depth squats.
Ring rows.
Running up the hill on the final 200m run.
Recipes
Cinnamon Muffins
These are a delicious alternative to cinnamon rolls for a quick addition at breakfast or part of brunch!
Ingredients:
Muffin mix-
2 1/2 cups almond flour
1 tablespoon coconut flour
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
1/4 teaspoon salt
2 eggs
1/2 cup plus 1 tablespoon coconut milk
1/2 cup honey
Glaze-
2 tablespoons honey
1 tablespoon ground cinnamon
1 tablespoon melted butter
Directions:
Preheat oven to 325 degrees F. Mix together all the dry batter ingredients. Add the wet batter ingredients and mix well with a whisk. Pour batter evenly into twelve muffin cups.
Bake for 20-25 minutes or until golden brown.
Mix all the topping ingredients in a separate bowl, and drizzle over the muffins.
*Recipe has been modified from original recipe from tropicaltraditions.com
