|EMERGENCY!! Beach Body Boot Camp|
First of all, I want to say THANK YOU to everyone who came out for our first week of Emergency Beach Body Boot Camp! It was a huge success and I saw many Facebook posts about sore bootys the next day! To all of our new members who came out and have never trained with Lara or I before - WELCOME! and thank you for being courageous enough to try something new AND come back!
Mother Nature continually forced us to push the start date of these classes back and now that we've begun - nothing can stop us! Whose scared of a little rain??? Not You??? Not Me!!! So I will see you tonight up on the hill at Federal Hill Park. We meet by the cannon and the American Flag so not only do you get a great workout, but you get to enjoy a beautiful view of Baltimore's Inner Harbor. Unfortunately, the rain has been messing up our Beach Body Yoga in Patterson Park on Wednesday nights because we don't want you all sitting/lying in muddy grass - we're hardcore but we're not mean! Check our Facebook page often for updates on that and thank you for being patient. We're working on a rain location.
|Tues/Thurs 6:30-7:15pm meeting spot!|
Easy 8 Minute Gluten-Free Egg SandwichHow many people do you know who spend an extra 15 minutes each morning stopping off at a McDonald's, Starbucks, or Dunkin Donuts to get breakfast on their way to work because they "don't have time to prepare breakfast?" Imagine, one of those nifty fast food chains may be on your way, but for many they are 5-10 minutes out of the way. Then you wait in line for 5 minutes to order, and wait another 5 minutes to actually get your food and doctor up your coffee. It doesn't seem like much but those few minutes...and calories... can really add up. Instead, how about purchasing the proper ingredients for a breakfast sandwich the next time you're at the store and make your own at home in just 8 minutes! Here is how I made mine this morning.
|Cage Free Eggs|
|Raw Milk Cheese (I actually used one I bought from a local farm)|
|Butter from Grass-Fed Cows - can be found at your local grocer|
|Paleo Coconut Flour Bread|
|Open Nature Spinach & Feta Chicken Sausage|
Step 1: Slice one spinach & feta chicken sausage into 1/2" pieces and toss in a pan until lightly browned (2 minutes).
Step 2: While sausage is cooking, crack 3 eggs into a bowl and beat whites and yolks together.
Step 3: If you want cheese, slice up 1-2 ounces or put aside the desired shredded amount.
Step 4: Pour eggs over cooked sausage in pan. Every 30 seconds or so, using a spatula, lift the cooked egg to let the uncooked egg run underneath so it cooks faster. ( 2 minutes)
Step 5: Get out desired slices of bread or lettuce and some Kerrygold Irish butter (yum!) to spread. I used coconut bread which is better untoasted, but if you're going to toast bread this would best be done as step 1.
Step 6: When egg & sausage are almost finished cooking, add cheese and fold in half so cheese melts. (1 minute)
Step 7: Put your sandwich together! (15 seconds) and clean up your mess (2-3 minutes)
TOTAL CALORIES: 550 FAT: 39g PROTEIN:40g CARBS: 7g FIBER: 5g
*Note: This is a high protein, high fat meal that may not be suitable for everyone on a daily basis. Easy ways to modify this to reduce fat and protein content would be to eliminate the cheese and only use 1 whole egg then add 3 egg whites. This includes 1 slice of coconut bread.