The
Daily
Fix
3 rounds for time:
Cheesy Egg Muffins with Sausage & Spinach
Rope to Success
Run 800 meters
Rest 2 minutes
Savory egg muffins packed with ground sausage, wilted spinach, and melty cheese.
Buddy Lee’s Jump Rope Method and its Global Impact
Additionally, practice controlled descents from a handstand for 20 minutes.
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Ingredients
6 large eggs
4 oz ground pork sausage (sugar-free, nitrate-free)
½ cup spinach, chopped
¼ cup shredded cheddar or goat cheese (or dairy-free cheese, if paleo strict)
1 Tbsp butter or ghee (for cooking)
¼ tsp garlic powder
Salt and pepper, to taste
Optional: 1 Tbsp chopped chives or parsley for garnish
Macronutrients
(per 2 muffins, makes 6)
Protein: 24g
Fat: 27g
Carbs: 2g
Preparation
Preheat the oven: Set oven to 350°F (175°C). Grease a 6-cup muffin tin with butter or ghee, or use silicone liners.
Cook the sausage and spinach: In a skillet over medium heat, melt 1 Tbsp butter or ghee. Add sausage and cook for 4–5 minutes until browned. Add spinach and sauté for 1 minute until wilted. Remove from heat.
In a bowl, whisk eggs with garlic powder, salt, and pepper. Stir in the sausage-spinach mixture and shredded cheese.
Fill the muffin tin: Divide the mixture evenly among the 6 muffin cups, filling each about ¾ full.
Bake: Bake for 18–20 minutes, or until the centers are set and tops are lightly golden.
Cool and serve: Let cool slightly. Garnish with fresh herbs if desired. Serve warm or store in the fridge for up to 4 days.
Buddy Lee—Olympian, Marine, and longtime jump-rope coach—shares how a neighbor’s mentorship turned a “playground toy” into his competitive edge and lifelong mission. He outlines a three-phase progression (Base → Conditioning → Sports Training) built on fundamentals: proper rope fit, upright posture, relaxed grip, and the “four Bs” (Balance, Breathe, Bend, Bounce). Mastery starts with the basic bounce and running step (aiming for 140 clean reps before progressing), then layers foot patterns and intensity safely. The aim isn’t tricks—it’s transferable movement quality, coordination, and durability.
Lee argues that properly coached jump-rope training is low-impact, time-efficient, and evidence-informed for metabolic conditioning, brain health, and bone density—especially valuable for older adults. He cautions against chasing double- or triple-unders without foundations, frames fitness as a community duty, and highlights plans to expand teaching resources. His message is simple and invitational: disciplined practice, done well for 5–10 minutes a day, can restore resilience, inspire confidence, and knit communities back together through movement.
A 10-minute summary of the webinar is available here free, for anyone, while the full video is available for Medical Society Members and MetFix affiliates in their dashboard.
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Handstand practice for 10min