Wednesday

What an Outdoor Kettlebell Gym Looks Like... Welcome to On The Edge Fitness and Lauren's Playground


COME ON IN.... Take a quick virtual tour of my backyard...

A post shared by LAUREN BROOKS 💪🏼 (@laurenbrooksfitness) on




Come on in to my backyard playground gym. Not local? Get free access to some of our popular workouts in minutes. Sign up here and receive FREE access to our Featured video workouts in minutes.

For hours and hours of our written programs and videos online check out Lauren's Playground or any of our videos.


If you're local drop us a line and we will fill you in with the deets on how to train with us at Sales@ontheedgefitness.comsales@ontheedgefitness.com

If the above video doesn't play you can view it through YouTube below







TODAY we are adding a new beach workout in Lauren's Playground in "The Shredder" section. Look out for this later today. It will be a 15-20 minute combo workout using both kettlebells and bodyweight. Pardon my moaning during this one. My quads were killing me! Someone asked for a burner and I like to give people what they asked for. :)  We are also adding a Shred and Burn ab workout as well in this section today! Try the playground out and if you don't like it, cancel in 7 days with a full return on your investment. 

By the way, I'm going to Asheville, North Carolina in August or September to put on a Kettlebell/Bodyweight/MELT (connective tissue hydration)/Mind/Body Workshop. I haven't locked down the exact dates yet. This will be a fun filled workshop utilizing well rounded applicable fitness concepts and modalities to achieve real results. No fluff or fillers! More details on this to come. 

We will also be holding a workshop like this here in San Diego and have been asked to go to Washington as well.


p.s. Today I just opened up registration for our 4th Winner Circle group. Spots go quickly. Here is a discount link for $100 off. Learn more here. Starts May 1st!  

Thursday

Golden Milk - The Key To A Good Night Sleep

I started making Golden Milk, which has the key powerful ingredient of turmeric. Turmeric literally is known to help almost everything. Here are just a few things that it can help with


  •  Anti-inflammatory 
  • Boosts immunity
  • Anti-cancer properties
  • Depression
  • Regulates blood pressure 
  • Improve memory
  • Gall-bladder
  • Improves IBS and IBD
  • Arthritis
  • Insomnia
  • Menopause
  • Reduces arsenic
  • The list goes on and on. Check out a huge list here with data to back it up.








When using turmeric the cucumin's bioavailabity (the magic inside the turmeric) 1000 times greater when black pepper is consumed during the same time. So please make sure you have black pepper when consuming turmeric. Like always with anything new, start small!

The golden milk I make consists of the ingredients below. With a busy household of 4 kids and a hubby I decided to purchase a turmeric mixture that already has black pepper and some other anti inflammatory ingredients. You can certainly make your own with the ingredients below, however I personally use Gaia Turmeric Boost restore, to have a slightly more Chai flavor in my Golden milk and it tastes amazing!

I make all of this in a pot on the stove. I bring it to a slight bowl and mix it well. Here's my concoction for a small cup for two

Water  8  oz
Hemp or Coconut Milk  8oz
Coconut oil  - 1 - 2 teaspoon
Turmeric & Black Pepper (from the turmeric boost) 2  tsp
Cinnamon  - sprinkle
Honey (added at the end)  1-2 tsp to taste


Since making this delicious Golden milk, my husband who normally wakes up every single night for a few hours has slept like a baby! Now asks me to make this for him 1-2 hours before bed and not only does he sleep through the night like a rock, it knocks him out and he wakes up with a ton of energy. If this can work for him, it can probably work for most people. LOL!

Here is a video recipe by Dr. Arjan Khalsa to show you how to make the paste and use this paste throughout the week, I suggest you watch. It's a bit different than how I make it but it it's perfect for those who already have the ingredients and are ready to make it now!






Cheers! Would love to hear how your Golden Milk turns out and see how you feel when implementing this wonderful beverage in to your life!





Monday

Apple Cinnamon Gluten Free Muffins and Kettlebells for 5 minutes


Apple Cinnamon Muffins
Gluten Free





I've been on a baking kick lately, mostly inspired by my daughter who has recently needed to avoid gluten and dairy. I still give her sprouted whole grain bread from time to time, which she does well with. When 3 out of the 4 kids are able to eat bagels, pizza, ice cream and mac n cheese with no consequences, it can be very difficult for the 1 child who can't eat those things. This is why it's imperative I continue to make delicious food that all the kids can enjoy! 

These muffins can be used for breakfast, snack, dessert or taken on the go. I made them last night and put them in the fridge after they cooled.   This morning this moist apple pie tasting muffin tasted even better than last night!

This tastes very similar to a gluten free apple cake I made years ago, which was very yummy! For that recipe check it out here. This recipe was inspired by my favorite gluten free  chef Elana Amsterdam at www.elanaspantry.com. I made several minor changes to lower the sugar and the sodium content while upping the protein.

INGREDIENTS

2 cups almond flour
1/4 tsp himalayan pink salt
1.5 tsp cinnamon
1/2 tsp baking soda
1/4 cup tapioca flour or arrowroot powder
1/4 cup grapeseed oil or coconut oil
1/3 cup honey
2 eggs
1 T vanilla extract
2 apples peeled, cored and chopped well.


Preheat the oven to 350 F. Line 12 paper liners in muffin tins.

Mix all of the wet ingredients well in a bowl.  Combine all of the dry ingredients in a separate large bowl. Then stir the wet ingredients in to the large bowl with the dry. Slowly fold in the finely chopped apples until it's mixed well. 

Fill each muffin cup with mixture. These won't rise very much. I filled them up and was able to get 12. 

Bake for 35-40 minutes until the tops become brown. The center will be very moist at first. Let them cool for a 30 - 60 minutes and then put in fridge or serve after when cooled. I'm sure vanilla ice ream would be amazing on top. Feel free to let me know!

Now for the KETTLEBELLS

HOTTEST 5 MINUTE KETTLEBELL WORKOUT

You only need 1 kettlebell

You're welcome! :)

 For programs and videos at your finger tips, check out our community Lauren's Playground or pick up one of her DVD's/Downloads today! 

40% off PLUS FREE shipping for Lauren's Kettlebell DVD's
*Does not include Kettlebell Incinerator

















Friday

Dips, Perfect Push ups & Cookies (Gluten Free, Vegan, Paleo Friendly)

Ring dips and perfect push ups have a lot in common. Arms hug the sides of your lats, abs remain tight, as you power the movement both down and up with control. I usually feel this in my chest, triceps, delts and abs the next day. Not neck or traps. 

Mastering the perfect push up makes dips very doable. I hardly practice dips, but can do them because I practice push ups regularly. Push ups are the bomb! Make sure to practice the right way! 

There's a place for wide push ups, diamond push ups, one arm, etc... The safest one IMO that allows for the healthiest pattern for most people is the push up I demonstrate on my blog videos with link below . The #perfectpushupchallenge program and videos have taken people from zero to 3, zero to 10! Or 3-20 in just 21 days!

THE PERFECT PUSH UPS CHALLENGE BLOG POST IS HERE













LAST NIGHT I BUSTED OUT MY OLD TRUSTY ALMOND FLOUR CHOCOLATE CHIP COOKIE RECIPE. You can find the deets below.

GET RECIPE HERE



GET RECIPE HERE