MUSCLE SORENESS leads to growth and progress!

Every once in a while, you might get really sore after a workout. Why does this happen? Usually this is due to an overload or an increase in intensity somehow. Such as... more weight, more reps, less rest, a new movement or - all of the above. Sometimes the soreness sets in right away, other times it takes a day or two. This is known as Delayed On-set Muscle Soreness (DOMS) and associated with muscle tissue breakdown. The tissue damage is followed by growth and repair. The result is an increase in strength and power. So... if you are sore after a workout, the chances are, that you're getting stronger and making progress! Keep it up.



MIKE handles the BOX SQUAT!

Workout of the Day
Handstand Push-Ups
5 x max reps
-break
"HELEN"
Three rounds for time:
Run 400m
21 Kettlebell Swings 1.5.1 pood
12 Pull-Ups

PALEO RECIPE
"Paleobars III" by Paleo foods
Tools needed: food processor, bowl, spoon, muffin tins, freezer, food dehydrator or warm oven.
4 Large Bananas*, peeled
10 Large sticky dates, pitted.
7 Large Medjool dates, pitted
1/2 Small Lemon, juice only from
2 Medium Apples, cored & diced (I used Fuji)
3 C Coconut, dried, unsweetened, medium shred
1/2 tsp. vanilla extract (omit if strict Paleo)
1/2 tsp. sea salt, optional
1/2 tsp Vitamin C as ascorbic acid (omit if strict Paleo)
Whip the whole mess up in a food processor till smooth, pour into the bowl and then fold in:
1 C Almonds, shelled, roasted slightly
1 C (scant) Hazelnuts/Filberts, shelled, roasted slightly
1/2 C Pistachio meats, dry roasted
1/4 C Pumpkin seeds, hulled, roasted slightly
Whole nuts are great for texture & crunchability, but I suppose chopped would do fine as well. Coat muffin tins with coconut oil and spoon in the batter-like mixure till about 3/4 full. Freeze the filled tins, then pop out the frozen slugs and place gently on the rack of a food dehydrator. Dry for 24 hours at the "Fruit" setting, maybe 145 deg. F, then let cool. Store in tins and try not to eat all at once. Drink lots of water after eating. Makes about 18 tough little chewy biscuit-like cakes. Enjoy!

"Movement is a medicine for creating change in a person's physical, emotional, and mental states."-Carol Welch