This week's workout of the week is comin' at ya' from Badlands National Park in South Dakota.

I've been in the car a lot for the past two days, so what better time to do some stretching and mobility than on a scenic pit stop?  ​ ​

Time lapsed - 5 minute flow

How often do you stretch or work on mobility; proper movement and full range of motion of joints? Most of us do this just before a workout or not at all.  Unfortunately, the longer you stay in the same position, the more likely you are to create tightnesses, weaknesses, and lose range of motion in joints. 

In order to keep your body moving well and to reduce the chance of injury, I highly recommend that you start adding in some stretching and mobility drills into your daily routine.  Maybe it's in the morning, maybe it's in the middle of the work day.  Maybe you set a reminder when sitting a lot, to get up every couple of hours and get those joints moving.  

Fitness professional, Max Shank, coined the term "5 Minute Flow" and says that it will literally change your life.  Check it out his video below and start incorporating flows into your daily life!  You won't regret it. ​

With all the negativity that's going on in the world, instead of contributing to it, and arguing in social media or in social situations about your opinions, take action and make a difference by being the change you wish to see.  

If we had more people being kind to each other, smiling at each other, and not being so serious, uptight, and in a hurry all the time, the world would be a better place.

I remember that one of the very first lessons I learned at a young age is "The Golden Rule."  Treat others the way you wish to be treated.  

Positivity and change starts with one person.  So be that change today.  Show people that you care about them, and be mindful of your words and actions towards others. You never know what someone is going through, and you never know when you might need a shoulder to lean on.   

Much Love and have a great week!

Have you heard of the cauliflower pizza crust phenomenon, or even tried making it?  

It definitely provides more nutrition and less empty/processed carbs than most doughy, buttery crusts, but most cauli crust recipes turn out too crumbly, and not very bread like.  

Well..... I found you a good one!  Mad props to Chef Buck at www.myfoodchannel.com.   Here is his recipe and advice:

Ingredients:

• 2 cups of grated CAULIFLOWER
• 1 cup of freshly grated PARMESAN CHEESE
• 1 EGG beaten
• PARCHMENT PAPER to line your baking sheet
• and whatever PIZZA SAUCE and
• PIZZA TOPPINGS you desire

Directions:

• Grate fresh cauliflower florets into granules resembling “poprocks”
• Heat the grated cauliflower in a skillet–don’t add oil or water–use medium heat, not too hot. Stir until the cauliflower has dried out somewhat, it won’t dry completely, but the dryer the better. Heat at least 10 minutes, just enough to evaporate the moisture, not enough to color or cook down.
• Remove skillet from burner and set aside to allow cauliflower to slightly cool.
• In a bowl, beat 1 egg.
• Add grated Parmesan cheese to the egg. You can substitute, asiago or romano cheeses, just be sure you use a hard cheese for best results.
• Add the cauliflower to the bowl and mix well with the egg and cheese and form into a ball.
• Spread parchment paper onto a baking sheet. DEFINITELY USE PARCHMENT PAPER, otherwise your crust may tear when you try to pick it up.
• Place the balled cauliflower and cheese onto the parchment paper and spread out into a pizza shape about ¼ inch thick. The crust will be about 10″ across.
• Do not make the edges of the crust too thin; keep the size of the crust uniform for even cooking. The cauliflower will darken quite rapidly around the edges if too thin.
• Place crust into an oven preheated to 400 degrees Fahrenheit and cook approx. 15-20 minutes until the crust has colored and firmed up.
• Remove cauliflower pizza crust from the oven and top with your favorite pizza sauce. Use a marinara sauce, pesto, white sauce, or whatever. Top with your favorite pizza toppings.
• Return pizza to the oven and continue to cook at 400 F for about 10 minutes until the toppings are done, watch the edges of the cauliflower crust; the edges will darken too much if overcooked.
• Remove the pizza from the oven and set on a cooling rack.

Eat and Enjoy!

If I have ever been your coach, there is a good chance that you have done this workout before.  I LOVE/hate this workout!  It's a full body workout that incorporates strength and conditioning, and you can get it done in 30-40 minutes.  ​

This workout was created by Rachel Cosgrove, and appeared first in Men's Health Magazine, back in 2010 (I believe).  As you can imagine, I think it's pretty Bad Ass, that a woman wrote this for a Men's magazine. Yea!!  Rachel and her husband, Alwyn own Results Fitness in Newhall California.  She's also a mentor, author, and speaker, and has had a huge impact on the fintess industry.

Workout Overview: 10 Exercises/3 Sets/40-60s.work:10-15s. rest

Equipment:
For this workout you'll need a set of two dumbbells.  If you have access to more, you can change up the weights for the different exercises as necessary, but get them out ahead of time, so you can switch quickly.

Sets:
There are 10 exercises.  You'll perform 1 set of all 10 exercises, take a 1-2 minute break, and repeat 2 more times, for 3 total sets.

Reps/Time:
​The workout prescribes that you perform each exercise for 60 seconds, with a 15 second break between each exercise.  I recommend that you start out with 40 seconds of work, with a 20 second break, and work  your way up to 60 seconds of work.

If you would like more detailed demonstration of the exercises, click here.

If you want some music and a timer for this workout, follow along with the video below created by "luvittor."