Hope you are having a great week!
I thought with the seasons changing you might be pulling out your crockpot and wanted to share a couple of recipes with you!
I know for most of us we don’t have hours to spend preparing meals each night and these are a few set it and forget it ideas you can try out!
Let me know what you think! I’m making the Balsamic Chicken for tonight!
Enjoy!
Arin
Lamb Burgers
Serves 3-4
Ingredients
1 lb. grass-fed ground lamb
1 tsp. Dried parsley
1 tsp. Dried dill
1 tsp. Dried Oregano
1 tsp. Himalayan Sea Salt
1 tsp. Ground black pepper
½ tsp. Ground coriander
½ tsp. ground cumin
¼ tsp. Garlic powder
¼ tsp. Onion powder
Optional:
Crumbled Goat Cheese
Sun-Dried Tomatoes
Salad Greens
Cucumber
Directions
In a mixing bowl add ground lamb and all spices. Mix with hands and form into 4 equal-size patties. Pan-fry patties in a cast-iron skillet over medium-high heat for about 4 minutes on each side, or until the desired doneness is reached. Top with crumbled goat cheese, and serve over a pile of mixed salad greens and any other desired toppings.
I know this may seem simple, but it truly is not.
Always have plan B.
Now I am referring to your health and wellness and specifically exercise.
I believe it is important to always have a backup plan. Sure, I can set the best intention to wake up and get that workout in first thing, but life doesn’t always go exactly as we planned.
Now the old Arin would get frustrated, derailed because things didn’t go perfectly…
Does anyone feel this way?
Instead, I have learned we need to have plan B and sometimes C and D. 😉
You may not sleep well the night before.
Your mind was racing or a certain 4-year-old just wasn’t feeling like sleeping…right?
I believe the best way to handle situations like this is to chalk it up that things did not go as planned and find an alternate time.
This is no different from nutrition. If you plan on meal prepping and it didn’t get done, ok when else can we carve time.
Or can we break it down throughout the week.
I have found listing out the meals on a marker board helps us know what the week’s options are and then we decide when to cook.
The most important thing I want you to take away is to create a plan with some flexibility. If things don’t go as planned, you have options.
“It takes as much energy to wish as it does to plan.” – Eleanor Roosevelt
Arin
What we know from research around the negative bias is that our brains give more psychological weight to the negative than the positive.
This is a product of our evolution. If you didn’t attend to negative risks such as the snake or tiger then your survival was at risk.
Negative things could kill you more than positive things.
Positive emotions are like teflon they tend to slip off and negative emotions are like velcro they stick like glue.
Jay Shetty, helps us with a tool to reframe these negative thoughts:
Spot – notice and recognize the negative thought as it appears (develops awareness)
Stop – what are the environmental cues that triggers these thoughts? Is there a pattern of time, place and people that bring these negative thoughts on?
Swap – once you have spotted the negative thought, stop it and swap it with an empowering and uplifting alternative.
Being positive doesn’t mean you don’t ever have negative thoughts. It just means you don’t let those thoughts control your life.
So much of what we do is exercise and nutrition, but what success always boils down to is your daily thoughts.
Let me know if this is helpful,
Arin
Ingredients
1 lb. grass-fed ground beef
¼ tsp. Cayenne pepper
½ tsp. Smoked paprika
¼ tsp. Garlic powder
¼ tsp. Onion powder
Sea Salt & Black Pepper to taste
8 strips of bacon (I use Beelers)
4 hot dogs (nitrate and filler-free – I use Thousand Hills)
½ white onion, sliced
5-6 Tablespoons mayo (I use Primal Kitchen or Sir Kensington’s)
Head of romaine lettuce
Optional toppings: Bubbie’s pickles and tomato
Directions
Preheat oven to 400 degrees. Place bacon on a baking sheet lined with parchment paper and cook for about 15 minutes or until slightly crispy.
In a large bowl, mix together ground beef, cayenne pepper, smoked paprika, garlic powder, onion powder, and a little salt and pepper. Then form 4 patties of equal size.
Cut hot dog down the middle to butterfly the hot dog. Place beef patties on the grill and cook on both sides to the desired doneness. 4-5 minutes on each side will yield medium-rare. You can also pan-fry your burgers in a cast-iron skillet.
When you flip the beef patties, place the butterflied hot dogs on the grill and flip for about 2 minutes. You can also heat your hot dogs up by placing them in a toaster oven or in boiling water.
When all meat is done cooking, place a beef patty in a lettuce leaf, top it with mayo, then a hot dog, then bacon, and all of the fixings you like. Then top with one more piece of lettuce.
Enjoy!!!
Thought this could be helpful today. I have been talking a lot about breathing and I’ve shared a few times how our warm-up in our facility is different.
Some may say it’s a bit voodoo.
What we do is called RPR which stands for Reflexive Performance Reset.
With all the stress we encounter on a daily basis it makes it super hard to perform your best in your daily life let alone the gym.
We always start our warm-up with 10 belly breaths.
Now as simple as this task may seem, I watch time and time again people struggle to truly belly breathe.
It may be first thing in the morning you raced out of bed, your mind started going with the list of things you had to get done. (First, step knockout this workout!)
Or they come in after a long day and for the most part, you see people breathe from the chest.
Take note, when you are speaking with someone, are they flying 100 miles a minute, notice their breathing.
So, what do you do when you can’t seem to belly breathe?
Start with what we call Zone 1.
You take your thumb or knuckles and rub 1-inch spots down your sternum, then we call it an upside-down Y, rub along the bottom of your rib cage. Take note of how this is feeling.
Now I am not talking light rubbing, you want to get into the fascia.
Then from your belly button measure about 1.5 to each side and 1.5 down and press in rubbing the psoas.
Lastly, find the ridge on the base of your skull (back of your head) rub starting in the center, use both hands and work your way out. Then find your jaw right below your earlobe and apply pressure rubbing working 1inch spots.
Retest your belly breathing.
During the day when I feel stressed, I do these drills and it helps bring me back centered. I struggle often to breathe and working through zone 1 has helped significantly.
Let me know your thoughts.
Super weird stuff, but the research they are doing on athletes is proofing significantly less soft tissue injuries from adding RPR.
It has been really cool to see how it affects performance in the gym and in people’s lives!
Happy Breathing!
Arin
Each day we are given an opportunity. We get to wake up and impact this world. Sometimes we feel like we are stuck, going in the same direction, not making …
Ever feel like you get up and just go through the motions? I want to encourage you to stop this type of behavior immediately! Life is too short to just wake up and …
YIELD: 4 SERVINGS INGREDIENTS: 1/2 cup brown rice 6 large eggs 2 tablespoons olive oil 2 cloves garlic, minced 1/4 teaspoon crushed red pepper flakes, …
