The Three-Day Weekend Workout

Good Morning, my friends! I hope everyone had an awesome week last week. To kick off the new week on the positive this is The Workout of the Week from GoodAttitudeFood.com. This is The Three-Day Weekend Workout.

Happy MLK JR Day. I have a three-day weekend because of the Holiday.

Martin Luther King JR was a true hero. My words cannot do his legacy justice. I have the day off from work today for the Holiday. I thought it only fitting to write about one of King’s speeches.

One of King’s Best Speeches

Dr. King’s “What Is Your Life’s Blueprint?” speech is one of the greatest speeches I know. Maybe one of the greatest speeches ever.

It has my favorite King quote…

We must keep moving. If you can’t fly, run. If you can’t run, walk. If you can’t walk, crawl. But by all means keep moving.

Martin Luther King Jr.

In King’s “Life’s Blueprint” speech, he gives us three key principles:

• Have a deep belief in your own self-worth
• Have the determination to achieve excellence in your life’s pursuits
• Have a commitment to the external principles of beauty, love, and justice. Know that everyone has a responsibility to uphold these and make the world better for everyone around them

I certainly couldn’t say it any better. Dr. King was an amazing speaker. His three points are still important today!

Watch A King Speech

Check out a King speech on YouTube. Reading a speech transcript doesn’t capture the power like watching the video, thanks to the magic of the internet.

King was such a powerful orator.

I have spent a few afternoons caught in a YouTube loop of King speeches!

Worth it…

Sadly, King left the world too early. Sadly, his fight is not over.

With Hope, We can all make the world a little better by starting to apply some of what he was teaching and talking about.

On to the food…

Instant Pot, Shredded Beef Chili

This is my third experiment with my Instant Pot. After the experiment last week, I had some meat leftover from the Beef stew. I froze the meat when I realized it wouldn’t all fit in my Instant Pot.

These cold MN days have had me craving some chili lately. I decided to make some chili in my instant pot, but use up the leftover “cheap cuts” of beef instead of buying ground beef.

Step 1 – Brown The Meat

I started out with basically the same technique as last week. Heat up the Instant Pot on “saute”. When it says “hot” and beeps, add some oil. Then add in the beef to brown and sear the sides of it. I tossed in some garlic and rosemary after browning the sides. Then sauteed the pot for about 3 minutes.

Step 2 – Deglaze the Pot

Deglaze – I used a beer and some beef stock along with some white onion. The onion helps break up any cooked on chunks.

Step 3 – Pressure Cook

Pressure cook the meat. I set this up for 45 minutes, pressure cook, on the high setting. Make sure the vent is in the “sealed” position.

Step 4 – chop chop

While the meat is cooking it’s time to chop some veggies! To save time and because I am lazy I buy a bunch of stuff pre-chopped. Chop up whatever else. For the chili here is what I used:

• 2 anaheim chilies
• 2 poblano chilies
• a container of pre-chopped, mixed red, yellow, and green bell peppers
• a container of pre-chopped jalapenos
• a pre-chopped container of white onion.
• a bunch of random colored “cherry” tomatoes
• mushrooms
• about 1/2 cup of mirepoix mix – onion, carrot, and celery chopped up

Step 5 – Vent, remove meat, add veg

After the 45 minutes is up vent the Instant Pot. Then remove the beef. Set it aside in a bowl or pot. Leave all the juices from the meat in the instant pot. Remove the soup bones. Add the veggies all to the instant pot.

Step 6 – Pressure Cook the veg

I cooked the veggies all for 10 minutes on the pressure cook, high setting. While this is cooking, shred the beef. 45 minutes of pressure cooking made the beef very tender, it pulled apart easily.

Make sure to vent the instant pot after the veggies have finished cooking. Then pop the top off.

Step 7 – Add seasoning and tomato paste

Then I added 1 can of tomato paste, a packet of chili seasoning, about a tablespoon of ground cayenne pepper, about a tablespoon of chili powder, about a half tablespoon of garlic salt and garlic powder. I added salt and pepper to taste. Stir.

Add the shredded beef. Stir.

Step 9 – Bonus Step – slow cook for a couple of hours

At this point, I mixed all the spices up and tried a bowl. The chili was pretty good as is, but I knew it would be better if it had some time to sit and “meld” together.

So I popped the top back on, turned it to the slow cook on low setting for two hours, and went for a walk!

A Good Bowl of Chili

After some time the chili tasted that much better. I love a good bowl of chili. This one hit the spot!

On to the Workout!

Always do a warm-up before a workout. I do this one, from FightTips.

7-K Steps – at least 4 days

Pretty simple, 7-k steps a day – at least 4 days this week.

For an extra element, I wear my 1.5lbs Title Boxing brand weighted gloves and try to walk fast with the motion like cross country skiing.

The Count – Counting up to 1,000 miles walked and biked

Last week I got to 416.73 miles walked. That’s right! I broke the 400-mile mark. Almost halfway to my goal. This week I added another 26.66 miles to the count. That brings the total up to 443.39 miles. Getting closer to 1,000 miles walked, one-step-at-a-time! LPSAGs – Little Puny Specifically Aligned Goals – use them to accomplish any big goals.

I started a mile count last week to track bike progress too. The week ended at 40.15 miles. Through the week I was able to 5 days of riding. I added 51.88 miles this week. The total miles biked count is now at 92.03 miles.

Workout Schedule

The workout is three parts this week, outside of the walking and yoga.

Part 1. FightTips warm-up.

Part 2. 3 Round tabata set of either: TRX, Abs, Rower, or Resistance Band (RBFTB!!) – alternating days.

• 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

Part 3. Is a GCN or CTXC bike ride.

CTXC Videos

CTXC bike videos are great. They have banging music, no fluff, just get on the bike and spin. These videos are great! This week I will be doing either a random GCN or random CTXC spin bike video.

This 45 minute video from CTXC is an awesome workout!

Yoga

And I know it is import to stretch and all that stuff. The goal is to get three times in with the Day 2 video of Yoga with Adriene’s 2020 – 30 days of Yoga.

Wrap it up!

There you have it peeps! This has been the Workout of the Week from GoodAttitudeFood.com. Thank you so much to the free content providers. Please check them out and show them support for their free content!

Be happy and healthy my friends. I hope all of us go out today, on MLK Jr Day, with a fraction of the courage that hero held in his heart.