The Books of 2020 Update Workout!

Good Morning my friends! I hope everyone had a great week last week! It was a good week and a fun weekend for me. Check out the “Pics of the Week” video for some highlights! To kick off the new week with some positive vibes, this is The Workout of the Week from GoodAttitudeFood.com. This is The Books of 2020 Update Workout.

The post this week will talk about the books I have been into so far in 2020. So far, I am messing around with about 13 books in 2020! In this post, I will talk briefly about the books I have enjoyed so far this year! The Food this week is Instant Pot experiment #6 – a totally on the fly recipe that I thought of walking through the isles of the local Cub – Pork Chops with Veggies, mushrooms, and Gravy! The Workout will include steps goals, Tabata rounds of various exercises, GNC/CTXC videos, and Yoga!

And with that, let’s get into the post!

Books I’ve Read (or listened to) in 2020!

I listen to books on Audible mostly. I don’t really watch TV. I don’t have cable and only get a few channels with my “rabbit ears”. Instead I listen to or read books. I am all about being a life-long learner. Between Audible and books I am reading I have about thirteen books so far this year I am “messing with”! Here is the list:

Into the Fire – By Greg Hurwitz – Book 5 of Orphan X.

Current – The NEW Orphan X book – Into The Fire, By Greg Hurwitz, just came out! This is Book 5 of the Orphan X series. I just started this one but am quickly getting sucked into it. Scott Brick does a really good job with narrating the Orphan X Series, and Greg Hurwitz has created one of my favorite characters in Orphan X, aka Evan Smoak, aka The Nowhere Man. A hero for the underdogs, “X” gets himself into some sh…stuff all over again. What a ride so far! I cannot wait to see how this turns out. Dude is like Jason Bourne combined with Batman, combined with a schizo, lol. No matter what it’s a thrilling ride when going into an Orphan X book!

Double – Binge-worthy books by Edward Savio – Battle For Forever Series

Alexander X – Battle for Forever, Book 1 and Ancient Among Us – Battle for Forever, Book 2, by Edward Savio. Awesome story, interesting idea, compelling characters, heartbreaking, funny, fun, and a crazy adventure. The next volume in the series is supposed to out mid-2020. I will be waiting to see what happens next in this compelling adventure! And on Audible – read by Wil Wheaton, dude just does an awesome job and is one of the best narrators I have listened to. I couldn’t stop listening to these books and didn’t want them to end. It’s going to be MONTHS before the next volume is out too :(.

Ace Books – Trainer Manual and Essentials of Exercise Science

These are two books that I am into quite a bit. They are never put away. Not just a means to pass a class, which I did back in July to get my trainer cert, I view these two as integral parts of the ME I am working on becoming! If I ever want to be a real trainer and have clients, I think at least some of the keys are in these two books! #BeBetterTodayThanYouWereYesterday

Wake Up Happy – By Michael Strahan

I have talked about this book in two past posts. Love it. I have been listening to it most mornings since I got it. Good stuff! Strahan’s personality shines on this one and I love that he reads it for Audible. Waking up happy is a choice. What do you choose?

The Way of the Superior Man – David Deida

I started reading The Way of the Superior Man way back in 2018. I have stopped and started several times, as with other books in this genre (self-help-ish stuff) I usually read a chapter or two at a time and may not finish the single book in one sitting ever. I don’t read these books in a linear way. Rather, I just pick a spot and read for a bit. This book is mostly short chapters with a lesson. That makes this a great book to pick up, read a three-to-six page lesson from, and then move on. Great advice in this book for any man who wants to become a better man! #BeBetterTodayThanYouWereYesterday

My Next Book Goal

I purchased the Personal MBA shortly after finishing my BA. I have cracked it open a few times but haven’t gone deep into it. I am going to start reading it this week.

Other Books This Year

Dumped, Actually, By Nick Spalding – A fictional, romantic comedy, type of book. – s’alright. Funny, but not exactly my style. Does the whole Romantic comedy thing where they make up what love is supposed to be… “Hollywood love”. Good Book for some laughs.

Interview With a Robot – Lee Bacon – Entertaining listen on Audible – this was a membership freebie in January.

Skyward and Starsight – by Brandon Sanderson – Totally binge-worthy on Audible. Cool Stories. Daring heroine. Compelling storyline. Space and future stuff! Love it.

The Kill Clause – Greg Hurwitz – This one was a’ight. Not Orphan X, but a good thriller that was wonderfully narrated on Audible. Tough to put this one down.

You Oughta Know Adam Wade – another freebie for January Audible members. This is really funny. Adam Wade has some hilarious stories he shares in this Audible Original.

One Man’s Wilderness – Ana Alaskan Odyssey – By Sam Keith – from the journals and photographs of Richard Proenneke. This is a good story. It gets a little slow. Very interesting to hear about how a guy survives in the Alaskan Wilderness. I have not finished this one yet…

Books

I really think books are one of the keys to leading a mentally strong life. Fiction novels and books expand and engage the imagination in ways that TV and movies will never do. Non-fiction books are amazing for any number of reasons – usually specific to the genre and topic. I try not to watch much TV, rather always have a book in my hand, playing on my Alexa, or listening to one while I am trekking out on a disc golf adventure. Books are AMAZING!

Anywhooo… on to The Food!

The Food!

Instant Pot Experiment #6! Pork chops with veggies and gravy.

Winning Formula!

Pork Chops + Potatoes + Carrots + Mushrooms + Gravy = Yummy!

So, as I was thinking about what to make for The Food this week I found these chops in my freezer waiting to be eaten. I had the little potatoes from what I made last week. So, chops and potatoes started the idea because it was all just chillin’ in my cupboards already.

As I was strolling through Cub I came up with the full recipe. Add carrots, diced onion, a little garlic, some herbs. Mushrooms were on sale so they fit into it. To go along with the mushrooms, a packet of mushroom gravy made it into the cart. I remembered an old Betty Crocker pork chop recipe – basically chops and a can of cream of mushroom soup – so I decided to toss a can of cream of mushroom in.

The Ingredients

• Pork Chops
• Potatoes
• Carrots – 3 cut into small pieces – “stew size”
• 1/2 yellow onion – diced
• Mushrooms – One 8oz container – or about 1/2 pound of mushrooms
• 1 tablespoon of minced garlic
• 1 sprig of rosemary
• Salt and Pepper – to taste
• 1 can of cream of mushroom soup
• About 1/2 cup of beef stock – chicken or veggie stock would work too, or just water.
• 1 packet of Mushroom Gravy

The Steps

Step 1

Step 1 – Bring the chops to room temp. Rub with salt and pepper.

Step 2

Step 2 – Heat Instant Pot on saute to brown the meat. When the pot is hot, add 2 or 3 tablespoons of oil. Then brown the chops on all sides. Mince up half an onion while browning the meat. Pay attention to not overcook here, about 1 minute on each side.

Step 3

Step 3 – Deglaze – Pull out the chops and set aside for a minute. Add 1/2 cup of beef stock, or water, and the chopped yellow onion. Stir and scrape off any “crusties” from the bottom of the pot.

Step 4

Step 4 – Pressure cook the chops. Pork loin cooks at about 20 minutes per pound according to my instant pot cookbook. I had two chops at 0.73 lbs.

• 20 minutes * 0.73 lbs = 14.6 minutes of cook time.
• I added a few minutes and set this to cook at 18 minutes for my recipe.
• ***Make sure the valve release on your cooker is moved to the sealed position.
• ***Make sure to follow all safety precautions when using a pressure cooker! Just read the directions and make sure you follow them. A pressure
  • As Orphan X would remind us with his 2nd Commandment – “How you do anything is how you do everything!”

Step 5

Step 5 – While the chops are cooking, prep the veg! Wash, rinse, and chop carrots. Wash the spuds. Wash the mushrooms.

Step 6

Step 6 – When the chops are finished cooking, remove and set aside. Then put the veggies in. Cook for 10 minutes on Pressure Cook High setting.

Step 7

Step 7 – After then veggies have pressure cooked, open the top and add in the can of cream of mushroom soup and the packet of mushroom gravy. Possibly add a little more stock or water as needed. Mine didn’t need any. Turn the pot to “saute” and stir together while heating for about 3 minutes.

**Eat here, or Add Step 8 Bonus.

You could just combine this and eat it right here. Or you can add in my bonus step.

**Bonus Step – Step 8

Step 8 – Put the chops back into the pot. Put the cover back on. Turn the pot to slow-cook. Then cook for an hour or two before eating. This will allow all the flavors to meld together a bit more.

I tried this both ways, without slow cooking and with slow clocking step. I like it better with step 8 added in. It’s good both ways and if in a hurry, skipping step 8 will be fine!

The Verdict?

So … this is probably my second favorite Instant Pot experiment so far. The Crack Chicken I made a couple weeks back being number one. Overall verdict here? = Delicious! 🙂

This meal is really rich, creamy, savory, and filling. I took the inspiration from one of my favorite old recipes – the old Betty Crocker pork chops and cream of mushroom – added a little twist, and came out with one of my favorite flavors profiles yet! SO GOOD! Check out the VIDEO!

As always, these videos are posted on my YouTube Channel, along with the pics of the week video! Check em out here!

On to the Workout!

Warm-up! Always, always, always warm-up before starting an exercise routine. I do this one, from fightTIPS, pretty much part of my daily thing. Before a workout, before disc golf, and as part of my morning routine!

Step Goals

7K-Steps-a-day, at least 4 days! Get those steps anyway! I like to park as far away as I can in a lot, disc golf, and walk every where I can.

Counting up to 1,000 miles Walked and over half way there

Last week was a “YUGE” milestone in the count to 1,000 miles. I got over the halfway mark. I have walked over 500 miles. Gonna keep going to 1,000 … and BEYOND! Over the past week, I got in 37.16 miles. Last week the count was at 509.72 miles. The new total is 546.88 miles walked!

Miles Biked Count!

I also started counting the miles I have biked on a stationary bike since the first Workout of the Week in 2020. Last week that count hit 199.39 miles. This week I got in 41.01 miles. That brings the new count up to 240.4 miles!

3 rounds of Tabatas – RBFTs, CTX Straps, and Abs!

This is basically a continuation of the routine I have been doing but probably just switching up the days.

This week more RBFTBs and Abs than CTX straps.

Mon, Wed, Friday – 3 Rounds of RBFTBs – Resistance Band FIIT Tabata Burners! Flow intensity “FIIT” Intervals. 8 of 10 on the hard intervals.

Tuesday and Thursday – Abs workout to Tabata intervals – 3 rounds again

Saturday (or Sunday) – CTX Straps — one of these days will be a day off and probably a disc golf day. Potentially could be at a fishing tourney on saturday… We’ll see how things play out this week!

CTXC or GCN Video

After the Tabata workout I will getting in a random CTXC or GCN video on a spin bike at the gym. Something like this one from GCN!

Or like this one, from CTXC!

Doing these bike videos changed my life! Check out their channels. Try the videos. They are FREE! and they are FUN. And I am proof these workouts get results. I was 245lbs when I started doing them. This morning, my scale read 167.3lbs.

Yoga – The Day 5 Video

This week I am back with “my homie” Adriene (who I haven’t ever met in real life, but oddly feel like I know), doing some yoga, from Yoga With Adriene! This channel is awesome for free and easy yoga workouts. Adriene is the best! Check out the Day 5 Video! Yoga stuff is great to build functional strength, stretch, and keep loose. Yoga is also fantastic for mental health. As Adriene teaches it is a great tool to help cultivate a positive life and to find success in every day. Envision what you want the day to be, put intention upon that vision, and then make it happen! 🙂

OK… Wrap it up Bro!

There you have it peeps! Make it an awesome week! Thank you SO MUCH for reading. Thank you to the free content providers! Please check out their links and show them support for the free media they provide! This has been The Books of 2020 Update Workout from GoodAttitudeFood.com. Don’t forget to find me on Instagram, YouTube, LinkedIn, and Twitter!

Be happy and healthy my friends! Be the hero in your story, and READ (or listen to) A BOOK!