Hello Memphis Mamas! It is our last month together. I hope you have enjoyed our time together; I know I have! I’m going to send you off with another high intensity workout with no equipment required. This month’s workout is an EMOM (every minute on the minute). It would be a great addition to a cardio or regular strength training day.
WARM Up Repeat Two Times
25 Jumping Jacks or modified version
20 High Kicks
15 Shoulder Rolls forward and Back
20 High Knees in place or High Knees Marching
15 Glute Bridges
EMOM (For 10 minutes)
Set an interval timer for 10 minutes, with an alert going off every minute. Perform the following exercises as quickly as you can, then rest for the remainder of the minute. When the alert goes off repeat the process. This will get more difficult as you go through the rounds.
15 Toe Touches
With fall weather approaching soon (HOPEFULLY), it is about to be chili season! So here is my chili recipe. I typically use bison, but feel free to use any lean ground meat.
?Instant Pot Chili?
1 lb lean ground meat(bison, turkey, beef, chicken)
1 Small bag seasoning blend(onions, bell pepper, celery)
1/2 tbsp oregano
1 tbsp chili powder
1 tbsp paprika
1/2 tbsp cumin
1 can petite diced tomatoes(undrained)
1/4 cup of adobo sauce from canned chipotle peppers
2 chipotle peppers chopped
1 can black beans(drained and rinsed)
6 Oz frozen okra
1 quart beef broth
2 cups hot water
1. Push the sauté button on your instant pot and allow to get hot.
2. Spray pot with a coconut cooking oil. Brown meat with seasoning blend.
3. Strain and rinse meat under hot water to get rid of excess fat. Rinse pot also.
4. Add back to pot along with broth, seasonings, tomatoes, adobo sauce and peppers. Allow to get hot.
5. Blend 6 Oz of okra with the 2 cups of hot water. Plus one cup of the hot broth until liquified. Blend it to smithereens. Add to pot and mix well. NOTE: It’s going to look super slimy and gross. It will cook down and you won’t know it’s there! Trust me.
6. Add black beans and mix.
7. Put lid on Instant pot and set to cook on high pressure for 15 minutes. Allow pressure to release naturally when done.
8. Serve with small sprinkling of cheese and A slice of sprouted toast or Mary’s gone crackers.
*Recipe modifications: Add 1/2 can of Corn, chopped cilantro, top with sour cream, and serve with a lime wedge and side of tortilla chips for a taco soup. You can also add cauliflower rice to make it more hearty.
*If you don’t have an instant pot, brown the meat in a pan. Transfer ingredients to slow cooker, and cook for 8-10 hours on low or 4 hours on high.
“No Pain, No Gain.”
This phrase really irks me and many other fitness coaches. You hear people say it all the time. In the beginning of a training program, soreness is a common occurrence. But as you progress through a workout program, you should not be sore all the time and you should NEVER be in physical pain from any exercise. If you are in pain, you need to see your doctor as soon as possible.
Now, being shaky or tired after a workout is a completely different story. That is muscle fatigue…not pain.
Some of you may know, but for those who don’t, I have struggled with lower back pain caused by Osteoarthritis, Degenerative Disc Disease, and other disc issues for over a year now, making workouts really hard. In July, I had another disc bulge and could not walk for several days. I decided to go visit the Physical Therapists at Peak Potential Physiotherapy and Wellness in Collierville and they literally changed my life (no exaggeration). They not only helped relieve my back pain and the constant nerve pain I was having in my left leg, but they got me functional enough to compete in my most recent powerlifting meet in less than SIX weeks. I highly, highly recommend them for all of your physical therapy needs (back, neck, shoulders, hips, pelvic floor, etc).
You can also find them on Facebook.