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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

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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!

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Good, capital G good

We are all capable of amazing things, but to make these amazing things happen in our own lives we need to have a head right and fully understand why we are trying to do these things. My husband and I have been on a winding bend roller coaster that hasn’t stopped over the last few years. We have gone strong in our efforts to improve our bodies and mind, however we often fall away from those strong efforts back to our old habits, to board that roller coaster yet again, and again. We have both had a few health scares and it really turned on the switch that is time to get series and quit telling ourselves that “we will start tomorrow” and start today. So that is what we did, this blog is our journey to reset our mind, heart and body.

I’d like to start with some great advice from the late Chris Moore aka Barbellbudda: https://www.youtube.com/watch?v=RocCNvDAEuc

“One thing you can always do to ensure justice, to ensure you are doing Good, capital G good. Always try to come back to something you love daily and to try to make it better  just a little bit better a little bit more helpful  a little less heavy with mistakes a little better focused any small improvement coupled with the daily effort of just trying again is really the only remedy to the self-doubt and you are going to feel it that you want to do something but something is going to whisper in your ear that maybe that is not possible, The only way you are going to remedy that is to keep doing it and to stoke and cultivate within yourself faith for lack of a better word to keep it up that if you will be rock solid with yourself you know that you have something worth sharing and providing talking about and doing. If you keep stoking your little fire that will remedy the issues of self-doubt  that will help that better than anything else and even know you will keep dealing with at the very least, very least you will be able to easily look back to where you are because right in the present moment its hard to always believe in the vision and the dream you have all the faith . You also take a little time to show yourself some gratitude for how far you have come to realize that in the space of a couple of years you can have a lot of hurts wounding things cause that is going to happen to everybody but also in the same point you can see all the little moments when where you were able to produce and make something   and persevere and move on through those moments. Two years to see how far you have come with this simple practice like that is really all the proof you really need to make tracks. If you want to be a good coach just keep coaching me you wanna be a great writer find a way to write, even just one sentence today, one sentence written as good as you could will make that happen . If you want to take on a business task, anything you might want to take on keep up the daily faith that is how you will make it a real thing and I really believe that.”