Yummy Egg Muffins :-)

Happy Monday!!!

I know I may be in the minority but I LOVE Mondays. I try to view Monday's as a brand new start. It's a chance to start fresh and try again. I don't always stick to my diet or workout like I should but Monday is a brand new day to try it all again. Some people dread Monday's because its the beginning of the week...but why would you want to start your week off with negativity?!?! I choose to be positive and I believe that helps me throughout the week.

Today I started my week with meditation and some yoga stretching. It's a pretty big pain to wake up 30 minutes early and get moving...but it is so rewarding. I feel more energized and positive throughout my day. I highly suggest that you guys do something that helps you get up and at em' in the morning! It could be doing crossword and drinking coffee, eating breakfast at home, meditating outside, etc.

So last night I made some egg muffins just to have something new for the mornings. It also was helpful because I didn't have to make my normal egg white scramble. It was super quick and tasted delish!

Southwest Egg Muffins

-10 egg whites
-5 whole eggs
-1 jalapeno
-1/2 white onion
-4 strips Canadian bacon (can sub with turkey bacon)
-fiesta cheese - optional

1. Cut up onion and jalapeno, set aside
2. Crack eggs and beat until yolks have been broken.
3. Spoon egg mixture into muffin tin (if needed spray with Pam before). Fill up only 10 muffins.
4. Add onion/jalapeno/Canadian bacon mix with egg.
5. Bake at 350 for 15-20 minutes. Sides of muffin should be lightly browned.
6. Add cheese if desired for 2 minutes while in oven.

-Let egg muffins cool for 5 minutes and then remove from the pan.

***Enjoy***

New Week...New Goals

Good Monday Everyone!!

I hope you guys have been doing well! I know I didn't get to post a lot last week (crazy busy week at work :-/). But I wanted to start this week on a good note. So today I am going to write about how I am working on getting ready for my next competition prep.

Now, first thing is to set a goal. I am about 130 pounds. I want to be 126-127ish by the end of the year. This is not a vanity thing. For a competition most people are between 122-105 for my height group. Last year I was about 120-121 the day of. I want to start at 127 because I believe that is a good healthy weight to build muscle and lose fat.

Second, last time I prepped for a competition I was green...I had NO idea what I was getting myself into. I was moody on low carb days, tired, and at times uninterested and unfocused. I believe that I can combat this by learning how to focus and center and I am going to do this by learning mediation and yoga.

Lastly, how does this apply to my life right now you ask?!? Well this week I am going to focus on getting my diet straight, do yoga every morning, and kick a$$ in the gym!

-So here is the workout for the week. You can print this out and use it in the gym. I will explain the exercise when I do a post. If I don't do a post and you have a question about an exercise email me, @ thefitcassie@gmail.com.

-Pyramid: Start light, work your way up to the heaviest weight that you can go to for 8 reps. I typically will do 1 set - 15 reps, 2 set - 12 reps, 3 set - 10 reps, 4 set - 8 reps.

-Hold: For these exercises hold the exercise for 20-30 secs. For example - pushdowns are on the schedule today, at the bottom hold it there to challenge the muscle. Make sure you have good form!

WOD:
1. Bench Press - you can do this with barbell or on Smith Machine/Free Weights.
2. Bent Tricep Extension - for this move get the lightest barbell you can find. Put the weight behind you legs, bend at the waist, weight should be below your butt. Lift weight up until your arms are parallel to the floor.
3. Close Grip Press - take barbell and put your hands close together. I usually like to make it where my thumbs touch.
4. Pushup - you can do regular pushups or tricep pushups.
5. Cable Reverse Grip Raise - Take straight bar at the cables. Put the pulley at the bottom. Place hands with palms up. Raise hands up while keeping arms straight. You want to feel it in the space between your chest and armpit.

Hopefully I will be able to post a video on Instagram. Have a great week guys!!