The Make a (workout) Schedule Workout

Good Morning my friends! I hope everyone had a great weekend. To kick off the new week on the positive, this is The Workout of the Week, from GoodAttitudeFood.com. This is The Make a (workout) Schedule Workout.

Pics of the Week

Before we get too far into the post, check out the Pics of the Week video from this past week! You can see all the Pics of the Week and all The Food videos on the youtube page! Subscribe to the channel and get a notification every time a new one is posted!

In The Post…

Coming up in the post this week I will talk about one of the best accountability tools, a workout schedule! Also I made BBQ Ribs, in my Instant Pot. I will share most of my rib recipe and how to make them using an Instant Pot with a quick finish in the oven. SOOOO Good, in a fraction of the time BBQ ribs usually take!

Creating a Workout Schedule

Creating a workout schedule is one of the best health, fitness, and weight management tips I can give. When I make a schedule, I keep it. It keeps me accountable and on track.

When I do not make a workout schedule, I usually skip some workout things that I had intended to do.

Like this past week, I only did three days of workouts instead of six days.

The reason why?

I didn’t create a workout schedule.

My Workout schedule

I make a grid pattern with days of the week on a vertical column, then list exercises on the top horizontal line. The grid boxes match up a day of the week to an exercise. I put a box in the grid box to represent the exercise and what day I intend to do it. Then when I do that exercise I put a check in the box. I put lines through the boxes without that activity on that day.

This Week’s Schedule

This week’s schedule will include:

The FTB Dumbell Workout routine and a core workout on Monday and Thursday

A NEW Sandbag/Kettlebag workout and The DDPY sweating and swearing video on Tuesday and Friday.

Saturday I will be working on Next week’s routine, hopefully with the heavy sandbag that I have coming! Sunday is DDPY sweating and swearing again. And DISC GOLF EVERY DAY – with maybe one day off to give the arm some rest, maaayyyybbbeeee…

Sandbag/kettlebag pending

I need to get some sand or filler today to put in my soft kettlebag. Not sure exactly the moves or routine for this week because I haven’t gotten the filler or had time to do any moves. But I have a good idea from the moves I was doing with my disc bag before I ripped it. Next week’s post will be a little more refined with these new moves! 🙂

On to The Food!

On Saturday, I decided I wanted to make some ribs. I was really craving some bbq. However, I don’t really have a place to BBQ at my apartment. Yeah they have grills down in the Courtyard area, but I don’t want to sit down there all day. Soooo, I decided to try making ribs in my Instant Pot!

The Recipe, well some of it…

Here is my rib recipe, well some of it. Some of it is secret! I might decide to try to sell BBQ someday. I might just build a little roadside smokehouse and make BBQ all day. If I ever make it to that dream, these ribs will be for sale, and parts of this recipe will be used! For that reason, I can’t give away all my secrets to making ribs! I will give you MOST of what I use though.

How To Make BBQ Ribs, in an Instant Pot

1. Mix a rub together, or use store-bought. Dry the ribs with a paper towel. Then rub the top and bottom of the ribs until evenly and thoroughly coated with your rib rub seasoning.
2. Add seasoned liquid to the instant. I used a beer, some spices, garlic minced onion, liquid smoke, and herbs (rosemary and thyme).
3. Get the trivet that came with the Instant Pot and place it inside the pot. The liquid should be just under the level of the trivet.
4. Place the ribs inside the pot. Curl the rack around the circle of the pot. The ribs should stand vertically inside.
5. Cook the ribs on high pressure, pressure cook, for 20 minutes.
   • YUP!! only 20 minutes!
6. While the ribs are cooking I make my BBQ sauce. I start with a store-bought cheap bottle of bbq sauce. Then I add some … I cannot tell you … and some … intentionally left out for proprietary reasons … some cayenne powder, some chili powder, and some white pepper.
7. After 20 minutes of cooking, let the pot slow vent for 20 minutes. Then release the steam.
8. Remove the ribs and place them on an oven pan.
9. Spoon some liquid from the Instant Pot into the BBQ sauce mix. Then whisk together. Brush the top and bottom of the ribs with the sauce.
10. Broil on high in the oven for about 7 minutes with the “bone side” of the ribs up. Remove, brush more BBQ sauce on the ribs. Flip the ribs so the “meat side” is up and place back in the oven for about 7 to 10 minutes or until the ribs have a nice dark char starting on the outside.
11. Remove from oven, let stand for 5 minutes, cut as desired and serve.

*Bonus, I made corn on the cob as a side to the ribs. TWO MINUTES. Corn on the cob cooks in 2 minutes in the instant pot.

** I used the BBQ liquid from the ribs, still in the pot, to season and cook the corn. Set the trivet back into the pot and just stacked the corn on top. I spooned some of the juices over the corn before and after it cooked. **Two minutes later – amazing corn on the cob!

The Ribs (in the Instant Pot) video…

And some pics

That’s it…

That’s it for the post this week. Thank you so much for reading! Thanks to DDPY for the awesome inspiration and videos. A lot of the workout moves lately came from watching Phil Daru videos, so a huge thanks to Daru – videos are textbook!

Make it a great week! Be happy and Healthy! Be the Hero or Heroine in your story.

Ask yourself: How Many Roads?