Good Morning my Friends! I hope everyone had an awesome week last week. To kick-off a new week on the positive, this is The Workout of the Week, from GoodAttitudeFood.com. This is The Bowling Workout!
I had a sweet weekend! I went snowdiscing, or Disc Golfing in the snow, twice! The temps were in the 30s. Not much for wind. Perfect for throwing. I went DEEEEP into The Valley on Saturday for an epic round. Then shot Plymouth Creek on Sunday. It was AWESOME! Here are some pics!
The post this week is going to talk about one of my favorites “sports” (?) – BOWLING. Bowling might not sound like a great “workout”, however some research says it might be better for us than first thought. Details are coming! In addition, The Food this week is my Instant Pot experiment #4: “Crack Chicken” with a spicy twist! The Workout is going to include more TRX straps and RBFTBs and GCN or CTCX videos, and of course step goals!
Bowling
High School
Bowling has long been one of my favorite past times. When in high school my friend David’s parents operated a bowling alley business in the town we lived in. My friends and I spent almost every moment there. Eventually, I started running the till and fixing pin jams, and they gave me an occasional paycheck, along with all the free bowling I could do. My friends and I also honed our Foosball game here, but those stories are for another post maybe.
In high school, bowling was life for my friends and I.
We made up the high school bowling team. There were only two other high school bowling teams in our area, so most of our bowling was just me and my friends hanging out and getting credit for being on the team in our yearbook. We did have a few tournaments with the other teams, and our team was dominant.
Youth League – Todd and Rod
Prior to high school, I bowled in youth league for a few years with my friend Rod. Todd and Rod, bowling on Saturday mornings. Yes, Todd and Rod, just like the Flanders kids on The Simpsons – except Rod and I were WAAAAY COOLER than those two. (at least in our own minds)
Mom, please insert embarrassing picture here.
Bowling as a Workout??
Yes, that’s right, bowling can be a good workout activity!
Calories Burned
While it might not leave you short of breath or sweaty, according to an article on mdmag.com (that cites the Mayo Clinic) bowling can burn between 150 and 300 calories per hour.
Balance
Bowling is great for improving balance.
Builds Stronger Muscle
Bowling balls weigh between 6 lbs and 18 lbs. In a single round of bowling, it is possible to throw the ball 21 times. There are both low intensity and higher intensity movements involved in the act of bowling.
Low intensity – walking while carrying the extra weight of the bowling ball.
High intensity – throwing a heavy ball down the lane.
134 Muscles
An Article from Best Medicine states that bowling engages 134 muscles of the body.
Great Winter Activity
When it’s cold outside bowling is a great way to be active. Bowling is a fun indoor activity to do when it’s just too cold out in the middle of January!
Family and Social Activity
Bowling can be fun activity for the whole family.
Bowling is a great date-night or friends group activity.
Me: Getting Back Into It
As much as I have loved bowling most of my life, while I was going to college – from age 28 to 34 – I gave up bowling in exchange for studying.
I had not really bowled much since finishing school over the last two years either. I went bowling with my mom over the holiday break, and I did not do well!
Mom and I bowled three games together, my high score was a 121.
I Was a 160 Average…
When I bowled regularly I was a 160(ish) average bowler…
Bowling so poorly made me decide that I need to bowl more regularly. I cannot let myself get that rusty. I mean – high score 121, that’s an embarrassment for a 160 average bowler! Lol!
I KNOW I am a better bowler than 121!
Since bowling with my mom, I have gone three times now.
The Form Is Coming Back
My form is coming back! Saturday night I bowled a series (3-games); My scores were 144, 156, and 178.
My bowling ball is 16 lbs. I have been throwing a 14 lbs ball to get back into it.
Saturday night was the first time recently it didn’t feel like a strain throwing my 16 lbs down the lane. I could feel the muscle memory coming back. I think the TRX strap and RBFTB workouts are helping with things like wrist strength, which is important when you are throwing a 16 lbs ball 10-20 times in a game of bowling.
Bowling is one of my favorite past times. I am going to be doing more of it. It can also be a good workout activity that both burns calories, improves balance, increases hand-eye coordination, and provides many other benefits.
On to … The FOOD!
This week is Instant Pot experiment #4. I am making Crack Chicken. I am basically copying a few recipes and then adding in a little spicy twist! One recipe from Diethood.com. This should be keto-friendly. Low carb friendly.
There are really only a few ingredients
- About 2 lbs of chicken breast
- Two 8 oz packages of cream cheese
- A pack of Bacon — YES, I said BACON!! 🙂
- Two packs of Ranch seasoning mix – I am just using a hidden valley ranch mix packet.
- 2 Cups of bullion – Better Than Bullion – 1 tablespoon w/2cups water
- diced yellow onion
- diced jalapeno
- cayenne powder
- diced garlic
- rosemary
- about a tablespoon of oil
- S & P to taste – doesn’t need much!
- Crystal (or hot sauce of choice) – about 1 tablespoon
- **Bonus on the fly thickening ingredient** Frozen Mashed Cauliflower – trader joes ** meal saved
My twists
Besides doubling the recipe, I gotta spice the original up a bit! SO… we adding some jalapenos and powdered cayenne pepper and some Crystal hot sauce! I am also adding some diced green and yellow onion.
Cooking Steps
Step 1 – Cube-cut the bacon. Turn the Instant Pot on to saute. Cook the bacon. Once cooked, set aside.
Step 2 – Add a little oil to the pot. Brown the chicken. A couple of minutes on each side.
Step 3 – Mix ranch, cream cheese, diced onion, diced peppers, cayenne powder, and s & p in a bowl together.
Step 4 – Add the bowl mixture to the instant pot. Add about 2 cup of chicken broth. I am using Better Than Bullion, about 1 tablespoon mixed with 2 cup of warm water, stirred up.
Step 5 – Pressure cook the chicken for 15 minutes. Chop the green onion while it’s cooking.
Step 6 – Add the bacon and chopped green onion.
Step 7 – Serve it up and eat!
***Step 8 is an on the fly bonus step. My stuff seemed a bit soupy. Maybe only use 1 cup of water/broth, if you are following this recipe. I had to improvise a thickener. Wound up with an interesting ingredient that totally worked!
I have no corn starch on hand. No Flour. I do have some of these little cubes of frozen mashed cauliflower from trader joes. The ONLY thing I could think of.
I popped three of those puppies – the frozen mashed cauliflower cubes – into the sauce for my chicken to act as a thickening agent. It did the job ok. Plus it’s a healthy bonus ingredient.
So Good!
This recipe is good. Really good!
I made a wrap with these protein wraps I like and some baby arugula. SO GOOD! Check out the video!
Props to Diethood.com for the awesome recipe. I will be checking them out for more, for sure!
The Workout!
Always do a dynamic warm-up before starting a workout! I do this one, from FightTips.com, pretty much as part of my daily routine and before I start any physical activity!
7K-Steps-A-Day – four days or more!
I will be getting in at least 7,000 steps on four days or more this coming week. 7K-Steps-A-Day, any way you can get em!
Step and Bike Mileage Counts
Counting up to 1000
Last week I had gotten the miles walked up 443.39 miles. Over this past week I was able to add 37. 58 miles. That brings the total miles walked to 480.97 miles. I am almost to 1,000 miles! Almost half way there!
Bike Miles
Last week the miles biked count was at 92.03 miles. This week I added 53.6 miles to the count! That brings the miles bikes total up to 145.63 miles!
Alternating TRX, RBFTB, ABs, and Rower
This week I am basically repeating the workout I started last week.
- Mon and Thurs – TRX Strap
- Tues and Sat – Abs
- Wed and Sun – Rower
- Friday – Resistance band – RTFBT! Resistance Band FIIT Tabata Burners baby!! WOOOO!
- see previous posts for the moves.
- Interval timer 8 X 20×10.
- 1-minute break between rounds
- repeat for 3 total sets
Then a CTCX or a GCN video like this one
Try to get some Yoga in!
With all the training I am doing, yoga-stuff is great to keep from getting sore! Yoga With Adriene is a go-to source for a Yoga novice/beginner like me. They do a “30 days of Yoga” series at the start of each year. I am on day 3 this week! The goal is to get this video in three times or more this week.
Wrap it up, dude!
Ok, there you have it peeps! This has been The Workout of the Week, from GoodAttitudeFood.com. This is The Bowling Workout. Thank you so much to the article sources! Thanks to Diethood.com for the great Crack Chicken recipe and inspiration! Thanks to the free content providers – CTXC, GCN, Yoga With Adriene! Please check out their videos! They cost “FREE-ninety-nine!”
Be happy and healthy my friends! Sometimes, in the tenth frame of a heatedly competitive bowling round, when bragging rights and pride are at stake, you need to pull out all the stops and strike out with a Turkey; three strikes in a row. Haha! Imagine you are the bowling hero who can do it! Know that you have been the hero in your story the whole time, and throw three strikes in a row like you KNOW YOU CAN! 🙂 — I actually did just that when bowling with some friends a week ago! See it in your mind. Then hold it in your hand, my heroes and heroines! Have an awesome week!
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