• 1 (1 pound) whole pork tenderloin
• salt and freshly ground black pepper to taste
• ​2 teaspoons vegetable oil
• 1/2 cup chicken broth
• 2 tablespoons heavy cream

• 1 tablespoon extra-hot prepared horseradish
• 1 tablespoon Dijon mustard
• 1/4 teaspoon cayenne pepper
• 1 tablespoon cold butter
• 1 teaspoon chopped fresh chives

Cooking Instructions:

1. Preheat oven to 375 degrees F (190 degrees C). Season pork with salt and pepper.
2. Heat oil in an ovenproof skillet over high heat. Cook pork until browned on one side, 3 to 4 minutes. Turn over pork and transfer the skillet to the preheated oven. Cook until pork is browned and still slightly pink in the center, 20 to 25 minutes. An instant-read thermometer inserted into the center should read at least 145 degrees F (63 degrees C). Transfer pork to a plate.
3. Remove any excess oil from the skillet and place it over medium-high heat. Pour in chicken broth and bring to a boil, scraping any browned bits off of the bottom of the pan. Whisk in cream, horseradish, Dijon mustard, and cayenne pepper. Continue cooking until the mixture is reduced to a thick sauce, 3 to 4 minutes. Remove from heat and whisk in cold butter. Stir in chives.
4. Slice pork into 1/2-inch slices and serve topped with sauce.

source: ​https://www.allrecipes.com/recipe/222187/pork-tenderloin-diablo/?internalSource=streams&referringId=1014&referringContentType=Recipe%20Hub&clickId=st_recipes_mades

5 Rounds

20 Push ups

20 Handstand Holds 

15 Lateral Shoulder Raises

15 Body Weight Dips

10 Close Grip Push Ups

10 Overhead Tricep Extensions

       Water intake is so unbelievably important, we need to consume no less than half our body weight in ounces. This is with no activity, at all, if you live an active lifestyle, your water intake should be increased. Another factor to hydration is location, I am currently located in an inherently dry climate all year round, Phoenix, AZ, we start the day at a dehydrated state. A good rule to abide by would be, to have 8oz of water every 2hrs. Remember, water is our life source. Soda, tea, energy drinks, and coffee only aide in the dehydration efforts, as they are all diuretics. 

Fitness Fact #1:
​
The only place fat is “burned” in your body is in the mitochondria 

The mitochondria, which is the “powerhouse” of each cell that helps your body produce energy is the only place where fat is burned in your body (are you getting flashbacks to high school biology?). Assuming you’re following the tips on BuiltLean.com, fatty acids in your body will be transported to your mitochondria to undergo oxidation, which is a process where two-carbon molecules are repeatedly split apart from the fatty acid in a chemical reaction. 

Fitness Fact #2: 

Muscles can only “Pull” 

When I first learned this interesting factoid, I was confused as to how the heck this is possible. I mean, if you do pushups, aren’t your muscles pushing? Well, not really. Even during a pressing motion, your muscles contract, which pulls against a lever that ends up pushing. Muscle can contract and relax. That’s about it. 

Fitness Fact #3: 

Exercise can be as effective as medication for relieving short-term anxiety
 3
There are many reasons to exercise, but for one benefit in particular – reducing anxiety – exercise is shown by research to be as effective as taking anti-anxiety medications. It is believed exercise helps reduce anxiety for a few reasons (1) it causes your body to release endorphins, which are pain-relieving chemicals that can create feelings of well-being, (2) it takes your mind of stress, and (3) gives you a feeling of accomplishment. 

Fitness Fact #4

People who are physically inactive can lose as much as 3% to 5% of their muscle mass per decade after age 30 4


Sarcopenia is a term which describes muscle loss in adults as they age. Without regular exercise, muscle loss can lead to deterioration in strength and quality of life. Exercise and proper nutrition can help stave off sarcopenia. So if you are exercising consistently, you don’t have too much to worry about; just make sure you are lifting weights!

Fitness Fact #5

Lactic acid does NOT cause the burn in your muscles, but helps the burn decrease 5

That burning sensation you feel in your muscles during intense exercise, referred to as “acidosis” is not caused by lactic acid build up. In fact, recent research has conclusively shown that lactic acid does not exist as an acid in the body, but exists in another form called “lactate”, which decreases the burning sensation, or acidosis in the muscles. Not only does lactate help decrease the burn in your muscles, but it’s an important fuel that can be converted in the liver to glucose, which is then used as an energy source.  Lactic Acid.
Did you know any of these facts, or find any particularly interesting?


Source: https://www.builtlean.com/2010/08/31/5-fitness-facts-you-dont-know/

Ingredients: 

• 2 cups Roughly Ground Flaxseed
• 1/4 cup Birch-sourced Xylitol or 20-30 drops of Alcohol free Stevia
• 1 tbsp Gluten-Free Baking Powder
• 2 tbsp Ground Cinnamon
• 1/2 tsp Himalayan Rock Salt
• 5 Lg Eggs
• 1/2 cup Water
• 1/3 cup MCT oil or Melted Coconut oil
• 2 tsp pure vanilla extract

Instructions:​

1. Preheat oven to 350 degrees and line a 12 count muffin pan with non-bleached paper liners. 
2. Combine Flax seed with sweetener, baking powder, cinnamon, and salt in a large bowl. Whisk to combine fully. 
3. Add eggs, water, oil, and vanilla extract to the jug of your high-powered blender. Blend on high for 30 seconds, until foamy. 
4. Transfer liquid mixture to the bowl with the flax seed mixture. Stir with spatula, just until incorporated. The mixture will be very fluffy. Once incorporated, allow to sit for 3 minutes. 
5. Spoon mixture into prepared muffin pan, each cavity should be filled about 90% of the way up. The muffins will expand while baking so don't fill to the top. 
6. Bake muffins for 13 to 15mins, or until a toothpick comes out clean. Remove from the oven and remove muffins from cavities immediately and place on cooling racks.
7. Muffins can be toasted or frozen. Keep in fridge for 3-4 days or in freezer for up to 3 months!

​Source: www.healthfulpursuit.com/2015/01/flaxseed-cinnamon-bun-muffins/

Ingredients:

• 3 slices bacon
• 8 crimini mushrooms
• 1 tablespoon butter
• 1 tablespoon chopped onion

• 3/4 cup shredded Cheddar cheese

Cooking Instructions:

1. Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Drain, dice and set aside.
2. Preheat oven to 400 degrees F (200 degrees C).
3. Remove mushroom stems. Set aside caps. Chop the stems.
4. In a large saucepan over medium heat, melt the butter. Slowly cook and stir the chopped stems and onion until the onion is soft. Remove from heat.
5. In a medium bowl, stir together the mushroom stem mixture, bacon and 1/2 cup Cheddar. Mix well and scoop the mixture into the mushroom caps.
6. Bake in the preheated oven 15 minutes, or until the cheese has melted.
7. Remove the mushrooms from the oven, and sprinkle with the remaining cheese.

Enjoy!

Source: https://www.allrecipes.com/recipe/21061/bacon-and-cheddar-stuffed-mushrooms/?internalSource=recipe%20hub&referringContentType=Search&clickId=cardslot%2044​

What does Mindfulness even Mean?

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

While mindfulness is innate, it can be cultivated through proven techniques, particularly seated, walking, standing, and moving meditation (it’s also possible lying down but often leads to sleep); short pauses we insert into everyday life; and merging meditation practice with other activities, such as Yoga or sports.

When we meditate it doesn’t help to fixate on the benefits, but rather to just do the practice, and yet there are benefits or no one would do it. When we’re mindful, we reduce stress, enhance performance, gain insight and awareness through observing our own mind, and increase our attention to others’ well-being.
​
Mindfulness meditation gives us a time in our lives when we can suspend judgment and unleash our natural curiosity about the workings of the mind, approaching our experience with warmth and kindness—to ourselves and others.

Source: https://www.mindful.org/what-is-mindfulness/​

Regardless of territory or religion, different ancient civilizations used intermittent fasting and were fully aware of its effectiveness.
In ancient Indy, Greece, and Egypt, the ancients used intermittent ‘fasting’ to treat certain diseases, but also as prevention.
They used it to strengthen the body, as intermittent fasting kicks off a set of processes in the body, as the release of more Norepinephrine, an organic chemical in the catecholamine family that functions in the brain and body as a hormone and neurotransmitter, giving the person practicing the fast more energy, alertness, and focus.
Even before the ancient Egyptians, Greek and Hindu, due to food scarcity our ancestors, hunter-gatherers, practiced intermittent fasting. Before agriculture, people ate what they could hunt when they returned home empty-handed, and wild berries were nowhere to be found, periods of starvation took place, and this greatly strengthened hunter-gatherers.

If we take a look at the history of different religions and their connection with intermittent fasting, we find how Judaism has several annual fast days including Yom Kippur, the Day of Atonements; in Islam, Muslims fast during the holy month of Ramadan, while Roman Catholics and Eastern orthodoxy observe a 40 day fast during Lent, the period when Christ fasted 40 days in the desert.

A study, published in the journal Cell Metabolism details advances made in the research of mitochondrial connections and explains how intermittent fasting is crucial to increase lifespan. According to the researchers, dietary restriction and intermittent fasting have shown in the past to be able to help health during the years of old age, so understanding why this phenomenon occurs is a crucial step towards the therapeutic use of its benefits.

Source: https://www.ancient-code.com/intermittent-fasting-is-as-old-as-mankind-and-its-the-key-to-longevity/