Thursday, June 30, 2011

Are you Overtrained or Undertrained?

This recent article on T-Nation talks about the training methodology of John Broz, a guy who specialises in getting people strong. His advice goes against much of the conventional wisdom regarding volume and rest but his results are clear to see.




So, what is the secret? If you're struggling to increase your strength take a read of the article - it may just help you push that little bit harder.

Train hard!
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Tuesday, June 28, 2011

Todays Workout - 10 to 1

10-1 of Pull Ups, Sandbag Round-the-Worlds and Sandbag High Pulls.

Record your time.

Train hard!


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Sunday, June 26, 2011

Todays Workout

Run 800m, 50 Ground to Overhead with a heavy Sandbag, Run 800m.

Record your time.

Train hard!


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Thursday, June 23, 2011

Todays Workout - Courtesy of Josh T

21-15-9 of Pull Ups, Sandbag Burpee Thrusters, Handstand Push Ups.

Record your time.

Train hard!



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Interview with Garage Gym Online

I recently had the pleasure of being interviewed by Chris Beardsley of Garage Gym Online

Check out the interview here


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Tuesday, June 21, 2011

Death By....

Press/Push Ups and Sandbag High Pulls. Complete one repetition of each exercise in the first minute, two in the second minute, three in the third minute etc. Keep going until you can't complete the required repetitions for each exercise in any given minute.

Record your total rounds.

Train hard!


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Sunday, June 19, 2011

Todays Workout

5 Pull Ups, 10 Sandbag Deadlifts, 10 Press/Push Ups. 10 rounds.

Record your time.

Train hard!


You have read this article with the title June 2011. You can bookmark this page URL http://jrhehjg.blogspot.com/2011/06/todays-workout_19.html. Thanks!
Friday, June 17, 2011

Todays Workout

5 Pull Ups, 5 Knees-to-Elbows, 10 Sandbag Deadlifts, 10 Sandbag Back Squats, 15 Press/Push Ups, 15 Sandbag Round-the-Worlds. 3 rounds.

Record your time.

Train hard!


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Thursday, June 16, 2011

The Free 68 Page Sandbag Fitness Manual Is Ready!




Just click on the link on this page:

http://sandbagfitness.blogspot.com/p/start-here.html

Or use the subscription box on the right.

The manual is packed full of information, detailed exercise descriptions, what equipment you need and an 8 week training programme.

I hope you enjoy it.

Matt

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Wednesday, June 15, 2011

Todays Workout - 10 to 1

Pull Ups, Sandbag Round-the-Worlds and Sandbag High Pulls. Complete 10 repetitions of each, then 9, then 8 etc.

Record your time.

Train hard!


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Tuesday, June 14, 2011

Todays Workout

30 Press/Push Ups, 30 Sit Ups, 30 Sandbag Overhead Presses, 30 Squats. 3 rounds. Press Ups are "chest to floor" and Squats are "ass to ground".

Record your time.

Train hard!



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Monday, June 13, 2011

Live In Antarctica And Want To Do Some Sandbag Training?

In a bid to get their sandbags on every continent, Brute Force Sandbags are looking for someone living or working in Antarctica. If this is you, or you know someone who is, and you fancy training with the best custom made sandbag around then Brute Force will sponsor you.

Get in touch with them here:

help@bruteforcesandbags.com

Check out the Brute Force range of sandbags


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Sunday, June 12, 2011

Todays Workout

3 Sandbag Deadlifts, 6 Pull Ups,  9 Sandbag Strict Overhead Press, 12 Sit Ups, 15 Press/Push Ups. 5 rounds.

Record your time.

Train hard!


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Saturday, June 11, 2011

ToneITUp-date

Hello from the great WA bloggies! This week has just been chock-full of celebrations! Thomas graduated from high school and Ian graduated from middle school, so I was lucky enough to attend not 1 but 2 commencement ceremonies. All three of us kids went to Catholic school from K-8 and since it is the only Catholic school in the county they always have a big graduation ceremony to mark your transition from Catholic school to public school. That was Thursday night and then Friday evening my family attended the Big Dog's (that my bro's nickname...) graduation. The grad was outside which was nice except for the fact that it was freezing, so it felt more like a football game than a graduation. Saturday we had their combined big grad party that went wonderfully! Thursday night I went out with one of my girlfriends to a party in Bellingham and it was so nice to get out for a night! I worked Friday and Saturday and I also work tonight and Monday then I get a couple of days off!

So far so good on the ToneItUp train! I went for a run this morning after work that went splendidly. There's a short window when I got off work in which I inhabit a manic state of productivity before I completely crash. For example this morning I managed to get a lot of crazy weird little things done, clean my, go running, and chit chat with my mom before I crashed face first onto my Nook.

Instead of just going out and running for as long as I can (which is not long at all), I've been doing what Amber and I used to do when we went running together by running 4 min and walking 2 min. It was a really nice morning so I decided to rock some capris and a long sleeve top. I had just bought these yoga pants from Cost Co a couple of weeks ago and hadn't worn them to go running in yet and I will def not do that again. Maybe it's my giant boot-ay but they just did not want to stay up, sorry for the TMI but it's just a warning! I would definitely suggest buying these because they're super comfy and look great but they just aren't very practical.

This has turned into a bit ramble but I need to go knead my bread dough!
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Todays Workout - Sandbag Strength

Single-Arm Sandbag Deadlift, Sandbag Floor Press, Sandbag Thruster. Max repetitions on each exercise, rest for 3 minutes and repeat for 5 rounds in total. Aim to reach failure around 5-8 repetitions.

Record your weight and totals.

Train hard!


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Friday, June 10, 2011

Todays Workout - Jump, Pull, Push

20 Box Jumps, 5 Pull Ups, 5 Sandbag Push Jerks. 5 rounds.

Record your time.

Train hard!


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Wednesday, June 8, 2011

Todays Workout

10 Sandbag Power Cleans, 10 Sandbag Push Jerks, 10 Sandbag Back Squats. 5 rounds.

Record your time.

Video technique at 0:47

Train hard!


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Tuesday, June 7, 2011

Todays Workout - 10 to 1

10 to 1 of Sandbag Deadlifts, Press Ups, Pull Ups and Sandbag Zercher Squats. Complete 10 repetitions of each exercise, then 9, then 8 etc.

Record your time.

Train hard!


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More Recipes...

(but don't worry a ToneItUp update soon to come...)

Today I was craving fast food like a mofo (yes this really is this best adjective that the deep recesses of my mind could come up with at 4:00 am) so what's a girl to do when she craves greasy, salty, million calorie fast food? you ask... Well first I had to cough up an hour from my super busy schedule and then create a delicious alternative to satisfy my artery clogging craving :)

Lately, I've been scheduled to work every other day and I don't know if any of you bloggies out there have ever worked NOC shifts before but switching from working all night to not having to work every other day is really difficult. I try to sleep normally on my nights off and I generally do but because I have to work the next night I spend a good deal of the next day sleeping. Apparently my day-sleeping is very distressing to my father because he seems to enjoy waking me up every morning (on the days that I work) to keep me from living an apathetic lifestyle, maybe I should start waking him up at 2:30 am each night in order to keep him from getting lazy... That being said once I was prematurely awake this morning and finished my errands and imaginary busy work that I create for myself I set to work making a late lunch for myself and my darling brothers. I settled on baked "chicken nuggets" (the word nuggets sounds so gross and unappetizing... eww) with "French fries."

Chicken Bites (that sounds slightly better than nuggets...)
  • 16 oz. chicken breast
  • salt
  • pepper
  • bread crumbs (whole wheat or regular)
  • parmesan
  • thyme
  • oregano
  • garlic
  • olive oil

*Preheat oven to 450*

In case you haven't noticed cooking with thyme, oregano, and garlic seems to have become some what of a trend for me but you don't need to use these spices if your palette prefers a different medley of flavors, this recipe really lets you play around with flavors!

Take your chicken breast (you can use however much you want, 16 oz just looked good to me) and dice it into pieces - all of them about the same size. After you've cut your 'nuggets' salt and pepper them to your liking (try not to over salt them because you will be seasoning them once again) then place them into a bowl. In a glass mix together crushed garlic and olive oil. Pour the olive oil mixture over your chicken then mix the EVOO (extra virgin olive oil) and chicken really well so that every last little 'bite' looks like it's about to hit the beach (oiled up...).

In a separate bowl mix together 1 cup of bread crumbs (I used Trader Joe's Organic Bread Crumbs but you can really use whatever), 1/2 cup Parmesan cheese, 1/2 tsp. oregano, 1/2 tsp. thyme (if you didn't use crushed garlic go ahead and add garlic powder as well) and more salt and pepper if you feel that its necessary.

Using a few bites of chicken at a time thoroughly coat them in the crumb mixture. Place your chicken on either a greased cookie sheet or take a wire cooling rack, place that on top of the cookie sheet and then put on chicken on top of it (this helps the chicken get extra crispy). Repeat this process until all of your chicken is ready for action!

Cook your chicken for 8 to 10 minutes then flip it over and cook for another 4 to 5 minutes or until brown and cooked all the way through. If you're having trouble getting your chicken to be crispy go ahead and warm a little teensy weensy bit of EVOO in a skillet and brown them that way - I know that this seemed to defeat the "baked" purpose of this recipe but a little EVOO never hurt anybody (just skimp on the cheese if it makes you feel better).

I didn't take any pictures but if you want to see what it's supposed to look like just check out Gina's Skinny Recipes (that where I adapted mine from) The next time I make these I think that I'm going to use Cajun spices so that they have a little more kick ;)

Next post to come... ToneItUp update and my no fail 'French fry' recipe

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Monday, June 6, 2011

Todays Workout

400 m run, 20 Ground-to-Overhead with a sandbag. 5 rounds.

Record your time.

Train hard!


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Saturday, June 4, 2011

Fauxcoccia Cheese Bread

Now lemme tell you this bread was a huge hit! It went even faster than than the buns did, and I've already made it once since. I also found this recipe through StumbleUpon on a blog called Perry's Plate. I didn't make very many changes to the original recipe because it was already incredibly simple and easy.

This bread is a lot like a focaccia expect it's a lot flatter and doesn't have rosemary but that's why it's called fauxcoccia...

Fauxcoccia Cheese Bread

Fauxcoccia Dough
  • 2 1/2 c. flour
  • 1 tsp. salt
  • 1 tsp. sugar
  • 1 tbsp. yeast
  • 1 c. warm wate
  • 1 tbsp. oil
*Preheat oven to 500 degrees*

Combine flour, salt, sugar, and yeast in a medium sized bowl. In a cup mix the warm water and oil then add it to the dry ingredient mixture. Mix the dough with your hands and add additional flour if the dough is too wet and having trouble forming. Transfer the dough onto a floured surface and knead for 1 to 2 minutes until the dough is smooth and elastic.

Grease a separate bowl with olive oil and place the dough into it. Turn the dough once so that the top has been greased.


Cover the dough and let it rise for 20 minutes. Just like I did with the brioche buns I let the bread rise on top of the warm oven and for the last ten minutes brought it to the edge of the stove, opened the oven a crack and let the heat escape. The dough ended up rising a lot!

While your dough is rising you can get everything ready for your seasoning.

Seasoning
  • 1/4 tsp. crushed garlic
  • 1/4 tsp. salt
  • 1/4 tsp. oregano
  • 1/4 tsp. thyme
  • 1/2 c. parmesan
  • dash pepper
  • 1/4 (or more) c. of Italian dressing
I make my own Italian dressing from a packet that I mix with oil, vinegar, and water but I'm sure that it doesn't matter what kind of dressing you use as long as it's Italian.

In a bowl mix together the salt, oregano, pepper, and thyme. If you don't have crushed garlic use garlic powder and go ahead and mix it in with the other seasonings. Since I prefer to use store bought crushed garlic I just mixed that in a glass with my Italian dressing. I didn't measure either but I mixed them together until it looked right to me. I happen to like a lot of garlic so I used more than 1/4 tsp.


Once your dough is done rising punch it down and place it onto a pizza pan or any kind of sheet. Press it into the shape of the pan that you are using. Once it is pressed you are ready to season it! If you happen to have a pastry brush use that and brush the dressing onto the dough. If, like me, you can't find yours or you don't have one ball up a paper towel and dip it into the dressing then brush it onto your dough. I didn't use all of the dressing so don't worry if you don't either.


Once your dough is covered with the dressing go ahead and sprinkle it with the salt, oregano, and thyme mixture.


After your dough is thoroughly covered and seasoned add your cheese. I don't find a purpose in measuring out my cheese so I just eyeball it until the dough is covered in it.


Place your dough in the oven and cook for about 15 min. My family is very picky about bread/pizza - the bottom must be browned. Ten minutes into cooking I took the bread off of the pizza stone and cooked it just on the rack. (It took a lot of maneuvering to get it off the stone with out it falling or burning me...)


I cooked it for another 5 minutes then broiled it for 1 minutes so that the cheese was all bubbly and toasty.


Yay! You're delicious fauxcoccia is finished! I let the bros tear off pieces and it eat that way but the second time I made it for family dinner so I used a pizza cutter and cut it into strips.

I'm thinking about using this recipe for pizza dough the next time I make it, so I'll let you know how that turns out. This bread is so yummy and incredibly easy to make!

*The changes I made to the original recipe include but probably aren't limited to... using only Parmesan (instead of mozzarella), crushed garlic, and I cooked the dough at 500 not 450.

I also found a better picture of my buns :)

You have read this article with the title June 2011. You can bookmark this page URL http://jrhehjg.blogspot.com/2011/06/fauxcoccia-cheese-bread.html. Thanks!

Todays Workout

5 Pull Ups, 5 Knees-to-elbows, 10 Sandbag Deadlifts, 10 Sandbag Back Squats, 15 Press Ups, 15 Round-the-worlds. 3 rounds.

Record your time.

Train hard!


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Friday, June 3, 2011

Decisions, Decisions

It's funny how working a job that isn't the normal 9 to 5 Monday through Friday makes you completely lose track of what day of the week it is. Normally on Fridays I'm thinking "TGIF!!!" (as is evident by most of my Friday posts) but I don't really have Fridays anymore now that I'm working at the Health Care Center again. It's just so strange not having a weekend anymore! In order to try to grasp some semblance of my former life pre-work I'm going to celebrate my one night off this week by stopping by my friend's 22nd birthday party!

This week has just been full of decision making! There's no better time to think than when you're awake all night taking vitals signs. Monday marks the jump back into the ToneItUp Spring Into Bikini Season series. Now that I have a work schedule with set hours it'll be a lot easier to plan the rest of my day. If I have a schedule that I need to adhere to then I will definitely get things done. When left to my own devices on the other hand I will do nothing. I have to have a to-do list and hour-by-hour time table and then things can get accomplished!

ToneItUp is one decision that I know hands-down I will be happy I made. The other decisions I've been making about college, majors, and my future I'm just going to have to hope and pray that they'll work out for the best!

Have a wonderful weekend!
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Todays Workout

10 Squats, 10 Sandbag High Pulls, 10 Sandbag Push Jerks, 10 Sit Ups. As many rounds as possible in 12 minutes.

Record your score.

Train hard!


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Thursday, June 2, 2011

Cinna-yummy Brioche Buns "Cupcakes"!


Now, who doesn't love a corny recipe title?!? I originally found this recipe on bunsinmyoven after being directed there by StumbleUpon. The minute I saw this recipe I knew that I was definitely going to have to try it out because (1) I love a delicious brioche, (2) cinnamon and sugar - 'nough said and (3) I love anything cooked in a cupcake tin! Karly's recipe is called Sugar & Spice Brioche Buns but since I put my own spin on her recipe I needed to put my own twist on the title. The picture above is Karly's, my buns turned out exactly the same but unfortunately my pictures didn't. Of course to be fair I did post the picture that I took even though it doesn't do justice to these deliciously, delightful delicacies (I want to continue the corny theme I've got going on here...).

I'm going to preempt this by telling ya'll that my baking and cooking style isn't exactly to the tee. I'm one of those cooks that eyeballs measurements and goes with handfuls and dashes rather than cups and tablespoons but don't worry! this'll be as close to precise as I can possible make it.

Brioche Dough
  • 4 1/2 c. unbleached all-purpose flour
  • 3 1/4 tsp. active dry yeast
  • 1/2 c. plus 1 tbsp. sugar
  • 1 tbsp. salt
  • 1/2 c. cold water
  • 5 eggs
  • 2 3/4 sticks (1 c. plus 6 tbsp.) butter - at room temperature
You can use either a stand mixer fitted with a dough hook or a food processor. I used a mixer but this would have been much easier with a food processor, don't be afraid though it was still totally doable with a mixer and my hands!

Add all the dry ingredients into the mixing bowl then mix them together until combined. After adding the cold water beat on low for about 4 minutes, make sure that all the flour is incorporated. After all the flour is incorporated continue mixing for another 3 to 4 minutes - the dough will be very dry.

Cut the butter into about ten pieces but make sure that it is a least room temperature otherwise incorporating it into the dough will become exceedingly difficult. Add each piece of butter one at a time. Do not add another piece until the previous one has disappeared into the dough. Use your hands if necessary to knead the butter into the dough. After all the slices have been incorporated mix on low for 10 minutes. At this point make sure that all the butter is thoroughly combined with the dough. Don't be afraid to use your hands! To make this easier when I was baking I would take out half of the dough, mix in a slice, take the mixed-in half out and replace it with the first half and combine that with another slice of butter. Cutting the butter into even smaller pieces will also help if you're really struggling!

Once all the butter has been mixed in (refrain from giving up on it'll be worth it!) increase the speed to medium and beat for 15 minutes. The dough will become sticky, soft, and shiny (kinda like butter.... imagine that?) It's amazing that it actual does transform to this texture right before your eyes - I had my doubts but it turned out ok! After your smooth buttery dough has is the proper texture beat it on medium-high for one minute.

To make sure that the dough is the right texture pull at it. It should stretch and give a little. If instead it breaks off into pieces when you pull it mix it on medium until it develops more strength. If, on the other hand, the dough is very batter-like and wet/loose add flour and mix until is is all incorporated.

Congratulations! You've your dough! Gather all your hard work into one piece and place it into an oiled bowl. Cover the bowl with plastic wrap - the wrap should pressed onto the dough. So, now that you've spent all this time nurturing and messing with this dough you've got to let it proof in the fridge for 6 hours. This sucks! I felt like a kid sitting and waiting for Christmas morning while this was in the fridge (I let mine sit overnight so that I could have the real 'Santa came!' experience - opening the fridge in jammies with the bright eyed and bushy tailed expression included)! You don't need to bake your dough right away, the great thing about this recipe is that you can freeze half/bake half (not that you'll want to). The dough can be frozen for up to a week and used.

YAY! You've made it this far! The 6 longest hours of your life have come and gone!

*Preheat your oven to 350*

After preheating your oven hunt down your long lost cupcake pan (or muffin tin if that's what you prefer to call it) and either line or butter and flour 20 cups - it doesn't really matter. I used cupcake liners but that's just because mine were super cute and colorful!

Flour a relatively large work surface and plop half your dough down and roll in into a 10x15 in. rectangle-like shape. If you don't have a rolling pin you can also press it out but I would suggest using something that mimics a rolling pin because rolling the dough out was hard enough or maybe that's just my puny biceps (if you can even call them that). Cut the rectangle into 10 equal strips across and 5 down - 50 1 in. squares of dough (I suggest using a pizza cutter for this!).

Place 5 squares in each in half the muffin cups. Since my rectangle wasn't exactly a rectangle per se I ended up with more then 50 pieces and was able to get 12 buns out of each half of dough. Don't worry about having exactly 5 in each cup just as long as there aren't some cups that are much fuller than others.

Cover the tins (loosely) with plastics wrap and set them in a warm spot to rise for 1 1/2 hours. This is why I preheated the oven so early. In order to have my dough rise as much as possible I set it on top of my hot oven. For the last half hour I took off the plastic wrap and covered the tins with a dishcloth, I opened the oven a crack and moved the tins to the edge of stove so the heat from the oven would rise directly underneath them. This has worked before for me when I've had trouble getting dough to rise and it proved to be effective for me once again with these buns.

Bake the dough for 35 to 45 minutes or until golden brown. After the buns are done cooking allow from them to cool for about 5 to 10 minutes.

Cinna-yummy Mixture
  • 1/2 c. Butter
  • 1 c. sugar
  • 1 tsp. cinnamon
  • Dash of salt
Don't be alarmed by this recipe. You are not going to use all of the sugar, butter, and cinnamon. Much to my parents chagrin I find nothing appalling about using salt when baking or making something sweet. I think that the saltiness of the um... salt brings out the sweetness of the cookies or whatever your cooking. If you don't agree and your highly sophisticated palette can detect even the tiniest grain of salt your buns will still be cinna-delicious without it .

Melt the butter in a small bowl. Mix the sugar, cinnamon, and salt together in a separate bowl (by a dash of salt, I really mean the teeny tiniest pinch).

While the buns are still warm take them out of their tins. At this point my buns were so buttery that they just came right out of the cupcake liners but no worries my short encounter with my beautiful liners satisfied my obsession with cute baking accessories.

With a pastry brush or paper towel brush the tops of the buns with butter and then roll each bun in the sugar mixture. I found it easiest to do one bun at a time for maximum sugar coat-age.

Congratulations your cinna-yummy brioche cupcakes are done! So now try to cram them all onto a cake stand then take a picture in bad lightening with a something that can be likened to a disposable camera glued to the world's first cordless phone (no I didn't spray these down with self-tanner as a tribute to my idol, Snookie - the lightening in my kitchen is just that bad).


This recipe was not that difficult and I highly suggest that you try it out - especially if you have food processor! My family went nuts over this! They were all eaten (the buns not my family) within 24 hours of being made and everyday since my brother has asked me when I'm going to make them again. So don't be intimidated by this recipe and if you ever happen to have a bunch of eggs and butter laying around you know what to do....
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