Good Morning my friends! I hope everyone had a great week and weekend. To kick off the new week on the positive, this is The Workout of the Week, from GoodAttitudeFood.com. This is The Vision Quest (DGC) Workout.
In The Post …
Coming up in the post this week I will talk about one of the coolest Disc Golf Courses around – Vision Quest. The Food this week is an awesomely good recipe that I invented called “Cheap Cuts of Beef Instant Pot Tacos”. The Workout is going to include step goals, intervals, GCN/CTXC Bike videos, and some yoga-stuff.
Vision Quest Disc Golf Course
Vision Quest Disc Golf Course in Oak Grove Minnesota is one of the most fun disc courses around. Yesterday was February 29th. Since leap day only comes once every four years, I wanted to do something cool. Vision Quest in the snow sounded like a pretty awesome time to me!
The “Quest” begins
My day at VQ didn’t start out great. The first thing I did was bust a shoelace on my boots when I was putting them on. Luckily, in the winter I always have two pairs of boots in my vehicle. If I didn’t, I would have had to go get some new laces.
I switched over to my Keens and carried on…
- Lake Lisa
- “The Tower”
- Little goats
- Chickens and Rooster
- “Squatch” siting
- Hang basket and totem pole
- Platform T-pad over the lake
- obstacle wall and rope – wall is tipped over in the winter, I assume for safety
- The basket on #9
- The Teepee by #13
- #14 – The plateau with bonus ice-wall to climb in winter!
- #15 – The Pennisula – I threw a drive (one of the best drives I have ever thrown) that landed 10ft away from the basket right in the center of the penninsula… and then I proceeded to miss the 10 foot birdie put… AHHH! lol.
- A second platform T-pad on 17th.
- The Iconic Dock T-Pad over in the middle of the lake on the 18th.
SOOOO MUCH COOL STUFF! Such a fun park. Very well maintained. Best of all, ALWAYS an adventure. Check out the video!
My knee started hurting a bit through this course. I might have overdone it on the bike earlier on my morning ride. It could be inflammation from poor diet choices too – I ate a garbage pepperoni pizza Friday night. Thick crust, extra pepperoni. It was good but not healthy at all.
Adjust. Focus. Form.
The knee caused me to quickly move away from playing a “power game” to really focusing on slowing down and using good form on my x-steps shots. Less power, slow down, really concentrate on getting the form.
I played the reds and shot two discs, playing a best-ball style game. I was literally the only person on the course yesterday. I had could take all the time in the world I wanted. That was good for me with the gimpy, stiff knee.
Channeling some lessons from The Mindful Athlete by George Mumford, I pushed through and actually shot a good game, best-ball scoring of course, so a little padded maybe, but I don’t care! I will take a 6-over par at VQ in the Snow with a gimpy knee.
This is a video I made at Vision Quest in the summer.
It is going to be a beautiful day Sunday too. I might be wrapping up this gimpy knee and heading back out again for another round. We will see how the day plays out!
On To The Food!
Cheap Cuts of Beef Instant Pot Tacos
Ingredients – recipe and dry rub
- Cheap Beef cuts
- I got two shank cuts with a marrow bone and a “soup bone with meat” cut.
- Total of about 3.5lbs of meat.
- 2 or 3 medium red (on the vine) tomatoes
- 1 lemon
- 1 lime
- 1/4 c sherry cooking wine
- 1/4 c beef stock
- herbs – rosemary, sage, and thyme
- 2 – 3 tablespoons of minced garlic
- 3 tablespoons of butter
- 2 tablespoons of spicy garlic chili sauce
- 1 can of tomato paste – 6 oz
- 1 can of Hernandez Salsa Cesara (Hot)
- 1 16 oz can of refried beans
- Cilantro and diced onion – to garnish
- **Optional – mushrooms. I had some mushrooms that needed to get used so I decided to toss em in. YUM.
- Packet of Taco Seasoning
- 2 teaspoons of ceyenne pepper
- 1 teaspoon garlic salt
- 2 teaspoons of Famous Daves BBQ Rub
Step 1 – Bring the meat out and get to room temp. Mix the dry rub ingredients together. Rub the meat. Let stand for a few minutes.
Step 2 – Turn the Instant Pot on to Sautee. When Hot add oil. Then brown all sides of the meat. About one minute on each side. Get some brown crispy goodness. Don’t move it around much. Just let ’em sit there for a minute, flip, minute, flip, minute until you have done this on all sides.
These were bigger pieces of meat so I mostly did each one at a time.
The browning step really helps give the meat flavor, adds to the texture, and makes it look prettier!
Step 3 – Remove the meat and set aside for a minute. Add the beef stock and sherry to the instant pot to deglaze; slowly pour in the liquid while stirring. The pot is still on sautee. Add chopped onion. Let that cook for about 3 minutes. Half the lemon and lime. Pick out all the lemon seeds while the onion cooks
Step 4 – Add the beef, lemon, lime, herbs, garlic, and butter. Pressure cook for the correct time in proportion to the weight of the meat you are cooking. Pressure cook on high for that time.
I had 3.5 lbs of beef. Shank beef requires 20-30 minutes per pound. I cooked my meat for 1 hour and 20 minutes on the high setting.
**Make sure to follow all safety instructions with your Instant Pot.
Make sure the vent is in the sealed position.
Step 5 – Prep the veg while the meat is cooking.
wash and chop carrots
wash and chop cilantro
Step 6 – Chill for a while as the beef cooks! Enjoy the amazing smells as they fill the air! I usually go for a walk or something to take my mind of waiting for food.
Step 7 – Vent the Instant Pot. Remove the lid. Take out all the bones and the herb stems you can find. Shred the beef – I just squeezed the meat with tongs to shred, right in the pot – falls apart very easily. After the meat is shredded add the tomato paste, salsa, and refried beans. Add the carrots and mushrooms. Then pressure cook on high for another 10 minutes.
Again make sure the vent is sealed and you are following all safety instructions when pressure cooking!
Step 8 – I got this idea from my homie Pierre – @msp2081 on insta – Dude is a cooking Guru!
Basically cook the taco tortillas in some of the juice that meat was cooked in. So I heated up my cast iron pan, spooned some “meat juice” onto the pan and heated up the tortillas in the juice on the hot pan. Cast iron might not be the best for this – a non-stick might be a better option. My tortillas stuck a little. Mostly they held together, and better still, they improve the look and the flavor of the food!
Step 9 – Plate and enjoy!
I have been watching a lot of Phil Daru videos lately. Phil is like a walking trainer manual on these videos. He is like an ACE trainer book talking but then showing you how to do it while telling you why and what benefits you’ll get from the exercise. He is an MMA trainer and coach so much of the stuff has that sort of focus, but the guy is just like a wealth of exercise knowledge.
With my sore knee, I might be taking it easy on the bikes and harder gym workouts this week. I will see how it goes with the cheap drug store knee brace thing I bought.
Either way we are walking…
7 k steps a day – step count – bike count
You know how we do. Sore knee or not. I got to get at least 7,000 steps on at least four days this week. One or two days with my 1.5lbs weighted gloves on.
Counting up to 1,000 miles walked
Last week the miles walked count was over 600, at 612.48 miles. This week I added 33.34 miles. The new total is 646.02.
Counting up to 1,000 miles biked
Last week the miles biked total was at 315.83 miles. This week I added 39.66 miles. The miles biked count is now at 355.49 miles.
With the weather getting nice I am going to have to get my actual Bike ready for riding very soon! Maybe this week!
Tabata interval rounds – If the Knee is up for it
Depending on my knee, but repeat three tabata rounds series workouts like that last few weeks. See past posts for the moves!
GCN or CTXC videos – and maybe out on the road!
If the knee is good we are gonna roll a random GCN or CTXC bike video like one of these:
Yoga or Tai Chi
I am going to try work in some tai chi stuff back into the workout this week. Slow-mo kung fu! 10-15 minutes – beginner style moves. Breath and flow. Focus.
On days I am not trying to that, we are hanging with our homie Adriene, and doing a Yoga With Adriene Youtube video. This week I am on the day 8 video of the 30 days of Yoga for 2020.
Interesting that I am nursing a sore knee and this week is titled “Heal”… Adriene, you freakin me out homie! How’d you know that was what I needed?? HAHA
Yo, yo, yo… Wrap it up bro, gotta go!
There you have it my friends! Thank you all so much for reading. Don’t forget to hit that like button if you like my post. A “YUGE” thank you to the content providers. Thanks to Phil Daru, GCN, CTXC, and Yoga W/Adriene for the great free videos. Check out their stuff, it’s all free. These types of videos helped me go from 245lbs and leading a sedentary lifestyle to 165lbs and active every day.
Be happy and healthy my friends. Be the hero of your story! Sometimes when leap day rolls around ya gotta do something cool, my hero went on a Disc Golf Vision Quest. It was a challenging day, but so much fun. We should try to make the best of every day, not just weird leap days that only come every four years!
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