The 4 M’s: June

Welcome back to the 4 M’s (Meal, Movement, Meditation, Message). This month we will be exploring more recipes, workouts, and ways to stay connected during these Jumanji-like times. Like always, please reach out to me with any suggestions or feedback.

Meal: Mini Quiches

Adapted from: Tasty | Serves 12


  • Puff pastry
  • 6 eggs
  • 1 cup of milk
  • ½ teaspoon salt
  • ½ teaspoon pepper 


I will provide three possible filling options. However, this is your chance to get creative and fill your mini quiches with your favorite ingredients. 

Broccoli Cheddar

  • 2 cups of shredded cheddar cheese
  • 2 ½ cups of small, chopped broccoli floret

Pepper and Onion

  • 2 cup shredded mozzarella cheese
  • ¾ cup bell pepper, chopped and cooked
  • ¾ cup onion, chopped and cooked

Tomato and Goat Cheese

  • 1 cup shredded mozzarella cheese
  • 1 cup crumbled goat cheese
  • 1 cup tomato, chopped


  1. Preheat oven to 375ºF (190ºC).
  2. Lightly grease a 12-cup nonstick muffin/cupcake tin.
  3. Cut the puff pastry into 12 small circles (about 4½ inches (12 cm) in diameter)
    • You can use a small glass to do this – just push the opening of the glass on the puff pastry until you get little circles.
  4. Press puff pastry circles into the muffin tin cups.
  5. Bake for 10 minutes BEFORE adding the filling. 
  6. Mix together eggs, milk, salt and pepper.
  7. Add your chosen fillings to egg mix. 
  8. Remove puff pastry circles from oven and pour mix into each muffin cup.
  9. Bake for 20-30 minutes, or until filling is fully cooked and no longer runny.
  10. After removing from the oven, run a butter knife or thin spatula around each cup to prevent crust from sticking to the sides.
  11. Eat while still warm, or cool, then freeze in an airtight container for up to 1 month. To reheat, microwave for 60-90 seconds.
  12. Enjoy!

Movement: Hill Ladder

Time to get out into the fresh air! Find a hill nearby (ideally, a longish hill so that you can tailor the workout to your choosing).

I will provide a few distance options here for you to choose from based on your workout goals. Please feel free to adjust these measurements to your liking. If you are someone who enjoys longer runs, extend the distance. If you want an explosive workout targeting your glutes and quads, stick to the short, quick hills. 

The general concept of a ladder workout is that you go up the ladder, and then back down. Start with the shortest distance. Run up the hill, then walk back down. Your rest between each hill rep will be your walk back down the hill.  

Example (for short hill): Run the shortest distance (50m) up the hill, walk back down to the bottom of the hill. Run the next distance (100m) up the hill, walk back down, run the next distance (150m), etc. until you get to the longest distance of your workout (200m). Then, back down the ladder you go! 150m up the hill, walk back down. 100m up, walk back down. 50m up walk back down. If you are feeling good, take a 7-minute break and do it all again!

If you are a long distance runner, you can jog back down the hill. For people like me who prefer the sprint and power workouts, walk down the hill for your rest so that during the next sprint you will have more energy. If you are feeling good after the first ladder (every hill distance up and back down), take a 7-minute rest and do another one!

I like to follow hill workouts with an ab circuit. Pick 5 to 10 different ab movements and do 30 reps of each movement. If you have a medicine ball or something weighted (a bag of sugar, a big rock, or your family pet), try holding this throughout your ab workout for extra resistance. Remember to cool down after your workouts (with a 5 to 10-minute jog or walk) and stay hydrated! 

Sprint Ladder (quick and powerful – about 80% of your sprinting speed):

  • 50 meters 
  • 75 meters
  • 100 meters
  • 150 meters
  • 200 meters (top of the ladder!)
  • 150 meters
  • 100 meters 
  • 75 meters
  • 50 meters

Middle Distance Ladder (strength and endurance – should still be quick, about 65-70% of your sprinting speed):

  • 100 meters
  • 150 meters
  • 200 meters
  • 300 meters
  • 400 meters (top of the ladder!)
  • 300 meters
  • 200 meters 
  • 150 meters
  • 100 meters

Long Distance Ladder (cardio – slower pace, just get up the hill!)

  • 300 meters
  • 400 meters
  • 500 meters
  • 600 meters (top of the ladder!)
  • 500 meters 
  • 400 meters
  • 300 meters 

Meditation: Tune into your senses, be in the present

Adapted from psyblog.

Take 5-10 minutes to turn away from your technology. Use this time to be present and pay attention to your surroundings. Push aside any lingering thoughts, tasks, and to-do lists, and allow yourself to take a break. To begin, ask yourself, “how do I feel?”. Do not push away or force any emotions, just allow your current state to exist. Tune into your surroundings. What do you hear? What can you see? Can you feel the sun? The wind? A cold breeze? A warm summers day? What can you smell? What can you feel? If you are eating or enjoying a drink, what can you taste? Be present in the moment. If your mind starts to wander, do not be discourage, just focus on something you can experience in the present moment. Be kind to yourself. Allow yourself this time to focus on what is around you. Once you reach the end of this meditation, take 5 deep breaths, have a big stretch, and back to business!

Message: Jokes 

We all need a good laugh, enjoy! 

Adapted from Aims Education.

  • Artery: The study of fine paintings
  • Bacteria: Back door to cafeteria
  • Cauterize: Made eye contact with her
  • Coma: A punctuation mark
  • Enema: Not a friend
  • ER: The things on your head that you hear with
  • Fester: Quicker than someone else
  • Genes: Blue denim slacks
  • G.I. Series: World Series of military baseball
  • Impotent: Distinguished, well-known
  • Medical Staff: A doctor’s cane
  • Morbid: A higher offer than I bid
  • Nitrates: Cheaper than day rates
  • Organ Transplant: What you do to your piano when you move
  • Outpatient: A person who has fainted
  • Pap Smear: Making fun of Dad
  • Pathological: A reasonable way to go
  • Pharmacist: Person who makes a living dealing in agriculture
  • Pelvis: Second cousin to Elvis
  • Post Operative: A letter carrier
  • Recovery Room: Place to do upholstery
  • Rectum: Almost killed him
  • Red Blood Count: Dracula
  • Secretion: Hiding something
  • Seizure: Roman Emperor
  • Thorax: A Dr. Seuss character
  • Triple Bypass: Better than a quarterback sneak
  • Varicose: Near by/close by

Photograph from the Daily Meditation.

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