Good Morning, my friends! I hope you all had a great weekend and I hope everyone has an awesome Monday today! To kick off the week on the positive this is the Workout of the Week from GoodAttitudeFood.com. This is the Set Your Intentions Workout!
The post this week will talk about one of the most important things we can; set our intentions for each day. It will also include my slow cooker beef stew recipe. The workout will be some intervals, step goals, yoga, and disc golf!
Ask and you will receive, seek and you will find
Setting Intentions
The quote above is true, but needs a deeper look. I think somewhere we lost some translation or impact of what asking and seeking really mean.
To really set intentions we should visualize what we want. Then align our actions towards that goal. This is how we “ask” and “seek”. Actions towards an objective goal are the way to find the things we want.
I used to think we just send up a prayer to God and let it be. Whatever happens after that is what will happen. After learning how to set and achieve goals, and learning how to set intentions, I realize that’s not really how it works.
Asking for what we want is like visualizing it. I think visualization is great, however, it needs more. We need to add action. We can put action towards goals and achieve the things we seek.
I try to take a few minutes every morning to set my intentions for the day. When I do this, I usually have better days then when I wake up and have no plan for the day.
LPSAGs to get BHAGs
I use what I call LPSAGs to visualize the action steps I need to achieve to get big goals. LPSAGs = Little Puny Specifically Aligned Goals — to get your — BHAGs = Big Hairy Audacious Goals.
Breathe and Focus
I like to close my eyes, take deep-belly breaths, and just try to focus on what I want to do for the day for about 10 or 15 minutes every morning. Call it meditation, or prayer, or goal-setting… or whatever… Call it what you want, it helps me get stuff done and control my emotional states when issues get in the path of the goals.
The Food
The Food this week is slow cooker beef stew. Here is the ingredients I used and how I made it:
- Beef Soup bones with meat
- Beef Short Ribs
- Pre-cut up Mirepoux mix – to save time! — if not available, carrots, celery, and onion; chopped up.
- potatoes
- mushrooms
- brown gravy packet
- beef stew flavor packet
- beef stock
- Minced garlic
- Wild Rice
- salt and pepper
I cooked the two beef soup bones with meat first for about 4 hours on the 4-hour setting, in the crockpot. I added minced garlic to the beef while it cooked. Then I added the mirepoix, potatoes, mushrooms, and seasoning mixes. I also added two palm-fulls of wild rice – I think about a cup but didn’t really measure. Then lastly I added the beef short ribs. I cooked all that for about two or three more hours. Then I enjoyed a nice hearty, filling bowl of semi-homemade beef stew! Beef stew is one of my favorite fall meals and this recipe makes about 8 servings. You can always freeze some and safe for another time too!
The Workout
Make sure you are healthy enough to perform interval training. If you are unsure talk to a doctor. Be safe.
Always warm-up before a workout. I do this warm-up from FightTips
7K Steps-a-day: at least 4 days + mileage counter
30 x 15X15 Intervals – FIIT Intervals
FIIT intervals = Flow intensity interval training. Work at about an 8 out 10 for 15 seconds, then work at about a 5 or 6 out 10 for 15 seconds, aaaaand repeat!
Shadow boxing — 30 rounds of 15X15 FIIT intervals. Go hard for 15, then ease up for 15, and repeat.
Bike Sprints – Same idea except on the bike. 30 rounds of 15 hard then 15 easy and repeat.
Disc Golf
Definitely will be trying to get some rounds of Disc Golf in whenever I can this week. #ZenSport
Intention Setting with Adriene
Yoga with Adriene is a great spot for free yoga. Adriene is a master at helping you know how to set your intentions for the day! I will be trying to get in a yoga video several days this week and follow it with about a 10 minute intention setting practice.
Make It a Great Week
There you have it my friends! Thank you all for reading the Workout of the Week, the Set your Intentions Workout. Thanks as always for the awesome content from Yoga with Adriene, please check out that channel! I hope you all have an amazing week!
Be happy and healthy my friends! Set the intention of being the hero in your story this week. Then follow your intention and do the stuff that hero (YOU) would do!
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