Plank Push-Back

Targets: Abs, arms, thighs

1. Begin in a plank - legs and back straight, belly tight. Hold for three seconds.

2. Push back into downward dog: Lift your tailbone to the ceiling, keep your arms and legs straight, and press your heels toward the ground. Hold for three seconds. That's one rep.

Do three sets of 10.

Hearty Fall Beer Bratwurst

Here's a nice hearty Fall recipe your whole family will enjoy; especially dad. 


3 bottles Samuel Adams Octoberfest
2 pounds bratwurst 
2 large Vidalia or yellow onions thinly sliced
Corse salt
Mustard for serving


1.  Place Bratwurst in a large pot and pour 3 bottles of beer of them.  Ensure sausages are covered by the beer and place in refrigerator overnight or at least 4 hours. 

2.  Place pot on the stovetop over medium high heat and bring to a boil. 

3.  If your brats are precooked then remove from heat once the beer boils. If brats are raw then boil for 10 minutes and remove. 

4.  Once brats are removed throw in all the sliced onions and lower hear to a simmer. Give the onions a good coating of salt and stir. 

5.  Boil onions in the beer 7-10 minutes until they are nice and soft. 

6.  While the onions are sautéing, sear your bratwursts on a grill pan to get some nice markings and light browning. 

Serve the bratwurst and onions with some baked potatoes, sauerkraut and your favorite mustard...and of course some cold Octoberfest beers. 

Butt Lift

Targets: Butt, lower back, hamstrings


1. Lie on your stomach, with your legs bent ( your knees should be wider than hip-distance) and heels touching. Lift your upper chest off the floor, resting on your forearms.

2. Squeeze your butt to raise your legs a few inches, then lower back to start. Thats one rep.

Do three sets of ten.

5 Little Pumpkins Craft

Its almost Halloween and it seems that every kid in pre school is singing the  5 little pumpkins song. My daughter is walking around singing it over and over but I could tell she was singing it wrong since it made no sense.   So of corse I had to research the song, and a quick Google searched brought  up many different crafts related to this song. I thought it would be a great idea to make a  pumpkin craft and put my own spin on it.  The following post will show you how to construct a board game utilizing magnets to allow the pumpkins to be taken on and off the board.

Here are the lyrics (sing to the tune of 5 little monkeys jumping on the bed)

Five little pumpkins sitting on a gate;
The first one said, "Oh my it's getting late."
The second one said, "There are witches in the air."
The third one said, "But I don't care."
The fourth one said, "I'm ready for some fun!"
The fifth one said, "Let's run and run and run."
"Wooooooo" went the wind,
And out went the lights.
And the five little pumpkins rolled out of sight!

What you'll need:

Card board box
Blue card stock paper
White fence or popsicle sticks (Michael's in the wood section)
5 pumpkin shapes  (Michael's in the Halloween section)
Wooden cat and bat figures ( Michael's in the wood section)
Wood glue
Yellow construction paper
Black paint
Magnets with adhesive on back

How to make your 5 Little Pumpkins Craft:
  1. Paint your cat and bat black
  2. Cut a cardboard box to the same size as the blue card stock to fit
  3. Glue the blue card stock to cardboard box 
  4. Glue the fence or popsicle  sticks to the blue card stock paper 
  5. Copy  5 Little Pumpkins song from above.  You can simply cut and paste the narrative into your word processor and  print it on the yellow construction paper then cut to the desired size and glue to your board
  6.  Use wood glue to attach dried bat and cat to board
  7. Place magnet on the back of the board right on top of the fence, place magnets on the back of the 5 pumpkins  so that they sit on the gate.
Oh, and of course there's a cute little game to play with the kids. Here's how it works:

1.  Sit everyone Indian style in a circle and have one of the kids hold the board game 

2. Everyone sings the 5 little pumpkins song together

3.  At the right point in the song Mommy shuts off the lights 

4.  Turn the lights back on and have the kids remove all the pumpkins off the board

5.  The next kid in the circle takes the board and puts the pumpkins back on in any order     they chose

6. Repeat

Sausage and Vegetable Frittata

We make a large frittata early in the week to ensure for leftovers. On a busy morning it's great to have this waiting in the fridge for a quick and healthy breakfast. Tastes good cold if you're really in a rush. 


10 Eggs - whisked 
2 Andouille sausage (or other precooked sausage of your liking) - diced 
1 medium onion - diced
1 portabello mushroom - diced
Half a bag of baby spinach
1 Avocado 
Salt & Pepper 
Olive oil


1.  Preheat oven to 375 degrees. 

2.  Sauté onions in olive oil and salt until they get watery, then add sausage and mushrooms.

3.  Once these are mostly cooked through add in the baby spinach and mix well in the pan. 

4.  Remove from heat once spinach wilts.

5.  Pour mixture into an 8x8" greased casserole. (I wipe a stick of butter all over the inside of the casserole, don't skimp on this step or it will stick).  

6.  Pour eggs on top and mix together with veggies/sausage with a fork 

7.  Bake for 30 minutes 

8.  If the top/center is still watery after 30 mins, place under the broiler for 2-5 minutes until a light brown crust forms. Insert a toothpick and make sure it comes out clean to ensure the eggs are set.

9.  Allow to cool for 10 minutes and then cut into squares. Serve with some avocado slices.