Here's to a merry Christmas and a happy new year! This is goodbye for 2016 so I can relish the chaos and joy of the season with my sweet little family! Remember to be gracious to yourself over the holiday season. Stick to your guns on those goals you've decided to hold to, but in all else live with a glimpse of abandon. 2017 will allow plenty of time for grinding off the holiday goodies and working toward the healthy you you've set your eyes on! See you in the new year!!
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Deadlift 3x3 @70%, 80%, 90%
AMRAP in 20 minutes 10 Push-ups 20 Sit-ups 30 One-legged Squats, alternating Let's face the facts, if you are not roasting a whole chicken as part of your meal routine you are missing out! It does take a little bit of commitment in the time area, but it is one of the easiest things to prepare. Choose a day where you will be home for a good three hours to try this out. Trust me you won't regret it!
Before we get to the recipe, if you can even consider it that, here are a few things to consider. Make the most of your oven time by prepping some veggies to roast during the final stage of the chicken's roasting. Wrap some sweet potatoes in foil and toss them in on the rack to bake. These simple things make for a delicious and full home cooked meal with way less work than you imagine! Also, season the chicken however suits you. You can change the flare of your meal by using different types of spices on your bird. Lastly, get the most bang for your buck and roast more than one bird at a time. My family eats between 1 to 1.5 chickens in a sitting. So I will make 2-3 at a time to better serve me. This way I can pick the remaining meat after dinner, throw it in a storage container and use it for lunch or other meals throughout the week. Don't stop with your roast - make your leftovers into salad, soup, or tacos. You are only limited by what your sweet brain can imagine up! Now give it a try!! Whole Roasted Chicken Preheat oven to 450F. Place whole chicken in baking dish and season both sides generously. Currently my favorite combo for seasoning is salt and pepper, thyme, and oregano. Place chicken breast side down and bake at 450F for 20 minutes. Drop the temperature to 375F and bake for 1 hour. Drop the heat to 350F and bake for 40 minutes. Remove from oven and allow to rest for 15 minutes - this lets the juices settle. A) 3x100 meter OH Carry
B) 3x30 Front Rack Lunges, alternating *complete lunges while resting from carry Tabata - Jump Rope, singles or DUs 800 meter Run Tabata - Jump Rope 800 meter Run Sometimes we get carried away in the process of pursuing our goals. We discover ourselves some months away from when we began and wonder if we're even getting anywhere. It is so important to reflect on your journey and remember where you really started. For myself I have had so many different goals along the way. Some things I have specifically chased are weight loss, being able to do strict push-ups, completing my first pull-up - and then working to increase my pull-up strength, increasing my deadlift, then my back squat, then my power clean. Some time, during each of these processes, I have found myself wondering, "Why am I wasting my time?" Within that loaded question I there are generally three beliefs lingering below the surface. Let's explore a couple of the common hangups. 1. This is hard. So. Hard. When we are working to maintain health or reach new physical goals the journey can become monotonous. Especially if we lose focus of why we began. The fact is it is challenging to pursue a healthy life. It takes time and energy and loads of commitment. Never diminish your mind by telling yourself what you are doing is easy. This just is not true. You have a life outside of the gym and kitchen (I hope). Fitting exercise into the routine of everyday life is tricky and truly requires dedication. However, the most rewarding things are challenging. Maintaining your fitness in spite of life is extremely important. It builds mental and physical wellness. Like the great Elle Woods says, "Exercise gives you endorphins. Endorphins make you happy. Happy people just don't shoot their husbands, they just don't." 2. This is not worth it. Go back to our first hangup because those are the coat tails this guy is riding into your mind on. When we find something difficult we begin to seek a million reasons why we should just throw in the towel. This is one of the biggest demotivaters out there! Once this thought creeps in we must go back to the beginning. There are times when we head down a path and find we must turn around. That, indeed, it is not worth it. We make mistakes and must correct our path accordingly when we realize such a thing. Most often though, it is worth it because we are worth it. This is especially true for general goals like weight loss, building strength, and maintain cardiovascular wellness. For more specific goals we may have to hit the reset because we may truly find ourselves on a path we are not truly interested in pursuing. This has been true for me a number of times - something I thought I was tenacious about achieving I realized, of course part way into the work, did not actually fit my broader goals. Thinking something is not worth it is definitely a red flag for taking a pause and taking a hard assessment of your path. I am always glad to pow wow over goals and being certain you are staying the course that is truest to you. 3. I'm not even changing! Ugh. It's one thing to put in hard work. It's another thing to be disciplined about putting in hard work. It's the worst to do this and feel like nothing is happening. Maybe you're still carrying around the same weight, you still can't run a mile without walking, or you're still working with the same weights as when you started. No matter what it is, we can all agree that not experiencing progress for our work is a real buzz kill! When we hit these walls we need to be equipped to overcome them. In this case the best thing we can do is look in the rear view mirror. We are told so often to not look back - don't get caught up in the past, just look toward the future. The truth is we need to remember where we came from to be able to truly see the progress we have achieved thus far. If we always have a carrot dangling out in front of us that we are chasing it is hard to feel like we're ever really catching it. We lose sight of how far we've come to catch that carrot because we can only see that the carrot is still hanging out there. Take some time and reflect on where you began. Go all the way back to the beginning, not just back to when you made this specific goal. Remember where you really started. Then, put on your big girl panties and keep working hard! |
AuthorMy name is Tiffany and I am the owner and trainer at Frank Fitness, a garage gym. I provide workouts to increase/maintain cardiovascular wellness and build strength. My goal is to help athletes maintain life-long wellness. Archives
January 2018
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