June 8, 2011 Sam Mugavero

06/09/2011 – Happy Birthday, Mom!

After Tuesday's session, I went to the gym, worked out and then headed home.  By the time I got home, it was 10:30 AM and I was starving as I hadn't had anything to eat since 5:15 AM. I opened the fridge to check the inventory of what I could slap together for breakfast. I had some leftovers from the night before…1 half-pound Grassfed Beef Burger, a half-cup of sauteed onions and mushrooms, some eggs, and some tomato slices. The result of my new breakfast creation is shown below. As I was eating it, all I kept saying to myself is, "This is awesome!", thus I give you my newest breakfast masterpiece, "THE AWESOME".


1 Grilled Grassfed Beef Burger

1/2 cup sauteed mushrooms and onions

1 cup mashed cauliflower

2 organic brown eggs cooked over light

1/2 sliced tomato

To make: Spread the mashed cauliflower evenly on the plate. Gently place the burger in the center of the cauliflower and top it with the mushrooms and onions. Quickly fry the eggs overlight and place over the burger. Arrange sliced tomatoes on the plate. Add salt and pepper, hot sauce, or your other favorite not sugary condiment and consume!




Warmup: Run/Jump Rope for 2 minutes. Perform dynamic stretches followed by 15 Pushups and 15 lunge steps per leg.

"Frogging Burpee Runs Swing!"

In 20 minutes complete the following sequence of movements (in order) as many times as possible.

15 Kettlebell Swings

10 Frog Jumps

Sprint across the field

15 Burpees

10 Frog Jumps

Sprint back across the field


On another note, today is my Mom's birthday.  Much like many of you doing the workouts, my Mom took some time off from working out to have and raise my sisters and I. I can't thank her enough for giving up her workout time to chase my sisters and I around the soccer field, tennis court, softball field, and theatre. Now we are finally all out of her hair and she's taken up running and Tai Chi! In the last two years, she's completed several 5 K races and a couple of longer races! Go Mom! Happy Birthday!



3-Minute Challenge: Don't forget the 3-minute challenge this week!  3-minutes to complete as many SITUPS as possible! You can try it multiple times and submit your best result.  You have until Saturday at 11:59PM!