Posts

Shepherd’s Pie Soup

Image
  Ingredients: 2 lbs russet potatoes or white sweet potatoes, peeled and cubed 1 Tbsp grass-fed butter or ghee sea salt and ground pepper, to taste 1 lb ground lamb, ground beef, ground chicken, ground turkey, ground pork or a combination of these 1 large sweet onion, diced 5 celery ribs, finely chopped 4 garlic cloves, minced 1 Tbsp Italian seasoning 2 tsps dried thyme 12 oz bag mixed frozen mixed vegetables 6 cups chicken or beef bone broth 1 cup organic grass-fed Greek yogurt, or sour cream, room temperature Topping suggestions: freshly shredded cheddar cheese freshly chopped parsley chopped green onions Instructions Set your Greek yogurt/sour cream and frozen vegetables on the counter. The dairy will combine with your hot soup better if it’s not cold. Allow the frozen veggies to begin thawing a bit. Boil your potatoes in salted water until tender (about 20 minutes), then drain all the liquid. Remove about half of your cooked potatoes and set aside. Mash the remaining potatoes i...
Post a Comment
Read more

Resistance, Bodyweight & Strength

Image
Banded Squat & Side Leg Bend-left Banded In & Out Squats-Left Squat & Side Leg Bend-Right Banded In & Out Squats-Right Banded Curtsy-Left Banded Curtsy-Right In & Out Squats Banded Walks In & Out Squats w/ Side Walks-left Switch Sides Back Kicks 2 Pushup Burpees w/ Jump Tucks 10 Mt Climbs + Wide Tuck Elbow Planks + Push ups Fast Feet 10x + Competition Push ups & Jump up Jump Lunges + Squat In & Squat Out Low Walks Back and Forth V-Ups KB Snatch + Step up-left KB Snatch + Step up-right KB Cleans Step Up-left Switch Sides Lunge + KB Press-left Switch Sides Half Lunge + RDL-left Switch Side Swings KB Squat High Swings High squat to a low squat Around the World Leg KB KB Squat+Forward +Press KB Around the World Squat KB Squat + 1 Arm Press-left Switch Side KB Side Twist + Press KB Bicep Curls KB Pulls Tricep Dips Wide Leg Tricep Dips Leg lift w/ Crunch Reverse Crunch Russian Twists Russian Twists w/ Bike Legs Boat BAnded Squats
Post a Comment
Read more

Beef Tortilla Soup

Image
  Ingredients – 1 tablespoon olive oil  – 1 pound ground beef (80/20 blend recommended for flavor) – 1 medium yellow onion, diced – 2 cloves garlic, minced – 1 tablespoon chili powder (adjust to spice preference) – 1 teaspoon ground cumin – 1 (14.5-ounce) can diced tomatoes, undrained – 4 cups beef broth (low-sodium if preferred) – 1 (15-ounce) can black beans, rinsed and drained – 1 cup frozen corn kernels – 6 corn tortillas, cut into ½-inch strips – Salt, to season as needed – Optional toppings: shredded cheese, sour cream, cilantro Instructions 1. Heat 1 tablespoon olive oil in a large pot or Dutch oven over medium-high heat until shimmering, about 2 minutes. 2. Add 1 pound ground beef to the pot, breaking it into small pieces with a wooden spoon, and cook until browned, approximately 5-7 minutes, stirring occasionally. 3. Tip: Drain excess fat from the beef for a lighter soup, but leave a little for added richness. 4. Add 1 diced yellow onion and 2 minced garlic cloves to ...
Post a Comment
Read more

TheWKOUT - WKITOUT #1 - Sandbag HIIT

Image
Equipment: Sandbag or KB or DB or Med Ball  3 Rounds Clean &n Press Shoulder Squat, Drop, Switch Sides Squat + Back Lunge Burpee + Upright Row Bear Crawl Sandbag Drag  
Post a Comment
Read more

Sizzling Beef Tostada Towers

Image
  Ingredients – 1 lb ground beef (80/20 blend for best flavor, or leaner if preferred) – 8 small corn tortillas (about 6-inch diameter) – 1 cup shredded cheddar cheese – 1 cup shredded iceberg lettuce – 1/2 cup sour cream – 1/2 cup salsa (store-bought or homemade, mild or spicy) – 2 tbsp avocado – 1 tbsp chili powder – 1 tsp ground cumin – 1/2 tsp garlic powder – 1/2 tsp onion powder – 1/4 tsp salt Instructions 1. Preheat your oven to 400°F and line a baking sheet with parchment paper. 2. Brush both sides of each corn tortilla lightly with 1 tbsp vegetable oil using a pastry brush. 3. Place the tortillas in a single layer on the baking sheet and bake for 8-10 minutes, flipping halfway through, until golden and crisp. 4. While the tortillas bake, heat the remaining 1 tbsp vegetable oil in a large skillet over medium-high heat. 5. Add the ground beef to the skillet, breaking it into small pieces with a spatula as it cooks for 5-7 minutes until no pink remains. 6. Drain any excess fat...
Post a Comment
Read more

Back Biceps & Triceps Workout

Image
Swings Single Arm Bicep Curls-left Swings Single Arm Bicep Curls-right Swings Double Bicep Curls Swings Hammer Bicep Out Swings Half Hammer Curl + Side Out Swings Reverse Pull Ups or Rows Swings Reverse Pull Ups or Rows Swings 1 Arm Rows-left Swings Switch Side Swings 1 Arm Flyes-left Swings Switch Side Swings Bent over Flyes Swings Supanated Flyes Swings Single Arm Tricep Extensions-left Swings Switch Sides Swings Upright Row Swings Row + Flye Swings Under Leg Flyes Tricep  Face Pulls Pulls  
Post a Comment
Read more

Mexican Street Corn Chicken

Image
  Ingredients  1.5 lbs. boneless skinless chicken breast , cut into bite sized pieces ▢ 1 cup chicken broth ▢ ½ cup diced onion ▢ 2 jalapenos , diced ▢ 1 Tbsp. minced garlic ▢ 30 oz. southwest style corn , (two 15-oz. cans) drained ▢ 15 oz. can black beans , drained and rinsed ▢ 8 oz. cream cheese ▢ 2 tsp. chili powder 2 tsp. lime juice 1/2 tsp. salt ▢ 1 tsp. ground cumin ▢ 1 tsp. tajin seasoning , plus more for serving For Serving ▢ ¼ cup queso fresco ▢ ¼ cup chopped cilantro ▢ Lime wedges for serving Instructions  Place the chicken, broth, onion, jalapeno, garlic, corn, beans, cream cheese, chili powder, lime juice, salt, cumin, tajin in the slow cooker. Cook on high for 4 hours or low for 5-6 hours. Stir and serve with queso fresco, cilantro and lime wedges. How to Serve Serve over rice for a heartier meal. Add the chicken into tortillas or make burrito bowls. You can even serve it as a dip with tortilla chips at parties—just set it to warm...
Post a Comment
Read more