Picking back up [Justin]

Sometimes you get pulled away from things you want to do, things you feel you need to or even things that must be done.  Restarting those tasks can often come with an unhealthy dose of guilt or remorse about the delays and if you let these things weigh you down you can create a vicious cycle of even further delays.  So you must learn accept your role in the delay and decide to move past it.  Otherwise you will not only have a part in the problem you can actually become the problem itself.

Like anything however if you accept your responsibility in it you can move on and focus on getting it done.  Acknowledge, accept and move forward. Like you mean it.

Workout Week 4 Day 1 (Jen)

After working yesterday I went home and was exhausted, I felt like just laying in bed the entire night-but eventually I motivated myself to get up and go to the gym, after a decent meditation session. I was mindful I was being lazy and accepted it and then over came it. The workout was

3 Position Snatch 35, 55,55,55,60,60,60,65,65
Front Squat Warm Ups
-Warm up sets x5 @ 35, 55, 65
-Warm Up sets x3 @ 70, 75
Front Squat x1 with 3 second pause 85, 90, 100, 105, 110, 115, 120, 125

I opted out of doing the core workout, which I should have. I had been at the gym for 2 hours already and was just done and wanted to go home and eat. I also didn’t form role, stretch and do mobility work. I don’t think today will be a gym day, as there is a lot of meal prep I have to do-which I was to tried last night.

Day 1 of the Whole 30 was successful, mostly keeping myself busy is going to make it easy. I’ll be putting time into constructive things like meal prepping, working on the house, and getting outside and walking and playing more pokemongo.

Cheers-Jen

Camping June 16-18 @BearRun Prospect, PA

Justin and I have been terrible about sticking to our path to get stronger and leaner-mostly neglecting the blog and our own health. I want to talk about our amazing weekend, relaxing, being with friends, and outdoors.

We arrived at Bear Run campground on Friday afternoon to P25a Walk In campsite. The weather in Pittsburgh was horrendous with heavy rain fall and flooding, however just north 40 some miles not a drop of rain or cloud in the sky. Justin and I unloaded the car, as this was a walk in site.

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After we were set up our friends arrived and set up camp. We spent the afternoon into late evening hanging out, talking, and cooking mountain pies, steak, and pasta. There were many adult beverages, laughs and hammock swings.

Saturday I was really feeling the effects of to many adult beverages, not enough sleep and the heat. Breakfast was fantastic, bacon, eggs and delicious vegetables, and potatoes. Camp fire meals are tasty. Later in the afternoon more friends arrived! We spent the rest day in Hammocks and camping fold chairs traveling between the two camp sites-even though I was not in good shape and just wanted to crawl into a ball and sleep for hours-I powered though the disastrous state I had created from too much fun the night before.

Sunday morning, no one wanted to get up and face the day because we all knew that camping would be over and we had to go back to being adults. But eventually we all arose and started making breakfast and tearing down camp. We made an amazing campfire meal of breakfest tacos, catering to both the meat and non-meat eaters.

One thing i was introduced to is turkish coffee by our great friend Nina. The coffee beans are ground finer than espresso and placed into an interesting looking pot, which is pictured. You let the coffee rise 3 times-as each time it rises you remove it from the fire-to allow it to settle back down. She shared her delightful beverage with everyone that was willing to try it. For me, I just had my normal fresh press style coffee with some coconut cream.

Amazing memories, love and gratitude is how I felt after leaving the campground. I will hold those 48 hours near and dear. It is important to spend time with your friends and family and have fun.

But now-it is time to get serious-30 days of strict diet, lifting, sprinting, no drinking and meditating. This will allow us to not make excuses and eat out-which is mostly so unhealthy, establish routines to make better choices and not be lazy about everything when it comes to our health. Here is to a successfully Whole30- I look forward to this journey.

-Jen

Chicken Thighs with balsamic vinegar, tomatoes, mushrooms and mozzarella cheese

This is so yummy and Altshift #5shift friendly!

Ingredients
• 5-6 chicken thighs with skin and bone
• 2 tablespoons avocado oil or any cooking oil
• 2 tablespoons minced garlic
• 1/2 cup balsamic vinegar
• 2 tablespoons of arrowroot starch
• 1 cup of white mushrooms sliced
• 1½ cups small colorful tomatoes (tomato melody)
• 8 oz. fresh mozzarella cheese sliced
• Oregano, basil, salt, and pepper

Instructions:

Preheat oven to 410 F

Sprinkle all the seasonings on each chicken thigh, then rub the spices into the chicken
Heat a cast iron skillet with the avocado oil over medium to high heat
Cook the chicken thigh on each side for 3-5 minutes to sear. Remove the seared thighs from the cast iron skillet
Add the minced garlic to the empty skillet for 30 seconds to a minute. Add the vinegar and arrowroot starch and stir. Continue to cook on low heat until the marinade is thick, while stirring
Add the chicken thighs back to the skillet to coat each with the marinade. Add 1 cup of the colorful tomatoes and the mushrooms to the skillet.

Place the skillet in the oven for 25-35 minutes or until chicken is thoroughly cooked.
Remove the skillet from the oven and place mozzarella slices over each chicken thigh. Place the skill back in the oven for 3-5 minutes until the cheese is completely melted.
After, the cheese melted remove from oven and add the rest of the colorful tomatoes and consume!

Training – 2017-03-30 [Justin]

Justin Sprint Training Day:

  • Rower 1000M
  • Arm Circles 20 front/20 back
  • PVC Passthrough
  • PVC Overhead Squats 10 reps
  • Pushups 10 reps
  • Foam Rolling 5 minutes
    • Glutes
    • IT Band
    • Hamstrings
    • Calves
  • Rower Sprints
    • 100M rest 30seconds
    • 100M rest 30 seconds
    • 100M rest 30 seconds
    • 100M rest 30 seconds
    • 100M rest 30 seconds

Training – 2017-03-29 [Justin]

Justin Training Day Wendler 5/3/1

  • Rower 500M
  • Arm Circles 20 front/20 back
  • PVC Passthrough
  • PVC Overhead Squats 10 reps
  • Pushups 10 reps
  • Hip Flexor Stretch
  • Squat Warmup
    • Bar Only (45lbs) 1×10
    • 80lbs 1×5
    • 95lbs 1×5
    • 115lbs 1×5
  • Squat 5/3/1 (3’s)
    • 135lbs 1×3
    • 155lbs 1×3
    • 175lbs 1×10
    • 135lbs 1×10 (FSL)
  • Dumbell Bench
    • 35lbs 5×10
  • Hammer Curl
    • 20lbs 3×10

Training – 2017-03-27 [Justin]

Justin Training Day Wendler 5/3/1

  • Rower 500M
  • Arm Circles 20 front/20 back
  • PVC Passthrough
  • PVC Overhead Squats 10 reps
  • Pushups 10 reps
  • Hip Flexor Stretch
  • Squat Warmup
    • Bar Only (45lbs) 1×10
    • 80lbs 1×5
    • 95lbs 1×5
    • 115lbs 1×5
  • Squat
    • 125lbs 1×5
    • 145lbs 1×5
    • 165lbs 1×5
  • OHP Warmup
    • Bar Only (35lbs) 1×10
    • 40lbs 1×5
    • 45lbs 1×5
    • 55lbs 1×5
  • OHP 5/3/1 (5’s)
    • 60lbs 1×5
    • 70lbs 1×5
    • 80lbs 1×12
    • 60lbs 1×15 (FSL)
  • Deadlift Warmup
    • 65lbs 1×10
    • 85lbs 1×5
    • 105lbs 1×5
    • 130lbs 1×5
  • Deadlift 5/3/1 (5’s)
    • 140lbs 1×5
    • 160lbs 1×5
    • 180lbs 1×5
    • 140lbs 1×5 (FSL)
  • Bench Dips 3×10

Training – 2017-03-23 [Justin]

Justin Training Day Wendler 5/3/1

  • Rower 500M
  • Arm Circles 20 front/20 back
  • PVC Passthrough
  • PVC Overhead Squats 10 reps
  • Pushups 10 reps
  • Hip Flexor Stretch
  • Squat Warmup
    • Bar Only (45lbs) 1×10
    • 80lbs 1×5
    • 95lbs 1×5
    • 115lbs 1×5
  • Squat
    • 125lbs 1×5
    • 145lbs 1×5
    • 165lbs 1×5
  • Bench Warmup
    • Bar Only (45lbs) 1×10
    • 70lbs 1×5
    • 85lbs 1×5
    • 100lbs 1×5
  • Bench 5/3/1 (5’s)
    • 110lbs 1×5
    • 125lbs 1×5
    • 145lbs 1×10
    • 110lbs 1×15 (FSL)
  • Band Lat Pulldowns
    • Green and Black band 3×10
    • Green Band 2×10
  • Glute Bridge
    • Bodyweight 3×20

Training – 2017-03-20 [Justin]

Justin Training Day Wendler 5/3/1

  • Rower 500M
  • Arm Circles 20 front/20 back
  • PVC Passthrough
  • PVC Overhead Squats 10 reps
  • Pushups 10 reps
  • Hip Flexor Stretch
  • Squat Warmup
    • Bar Only (45lbs) 1×10
    • 80lbs 1×5
    • 95lbs 1×5
    • 115lbs 1×5
  • Squat 5/3/1 (5’s)
    • 125lbs 1×5
    • 145lbs 1×5
    • 165lbs 1×10
    • 125lbs 1×12 (FSL)
  • Dumbell Bench
    • 35lbs 5×10
  • Hammer Curl
    • 20lbs 3×10

Training – 2017-03-15 [Justin]

Justin Morning Training:

  • High Knees 30 reps
  • Jog in Place 30 seconds
  • Arm Circles 10 front/10 back
  • Pushups 10 reps
  • Air Squats 10 reps
  • Lat Pull downs 20 reps

Justin Lunch Training:

  • Rower 500M
  • High Knees 30 reps
  • Arm Circles 15 front/15 back
  • Pushups 10 reps
  • Air Squats 10 reps
  • Squats
    • Bar Only (45lbs) 1×10
    • 80lbs 1×5
    • 95lbs 1×5
    • 115lbs 1×5
    • 125lbs 1×5
    • 145lbs 1×5
  • Dumbell Bench
    • 20lbs 2×10