Good Morning my friends! I hope everyone had an awesome week last week. To get the new week off on the positive, this is The Workout of the Week, from GoodAttitudeFood.com. This is The Walking Around Normandale Lake Workout.
The post this week will include a great slow cooker recipe, one of my favorite Spotify Playlists, and of course, an awesome workout!
With each new morning,
A new day is born.
Each new morning,
Every new day
Is a chance to start over.
It’s a chance to make life whatever we choose to be.
Choose today to make the day what you want it to be.
Choose today to take advantage of the opportunity.
I love to start my day with a morning walk. Most of the time it’s just around my neighborhood. This past Saturday I went around Normandale Lake. Pics included in the post and this week’s video. It was a beautiful morning and I got some nice shots.
Normandale Lake in Bloomington is a great place for a walk. The best times are sunrise and sunset. Check out that sky! Watch out for slick spots this time of year though. It can be icy.
The Music this week is one of my go-to playlists on Spotify – the Brain Food Playlist! I used this one ALL-THE-TIME when I was in school. I still listen to it work. Great tunes, updated often – Find that flow!
The Food this week is pretty simple. Chicken, veggies, wild rice. Toss those into the crockpot then set it and forget it. #EasyButtonMeals
- 4 Chicken Breast pieces – I had a bag of those flash-frozen chicken breasts – no need to thaw – just toss em in.
- Baby Red Potatoes – cut in half
- Carrots – rough chopped
- One chopped onion
- Red and yellow cherry tomatoes – cut in half – I used about 12 – 15.
- About 2 palms fulls of wild rice
- 2 bullion cubes
- About one or two tablespoons of minced garlic
- Salt and Pepper to taste
Throw all of that in the crockpot, set that puppy on the four-hour setting, then forget about it for a while. Cook until the wild rice opens up.
You could eat this alone and it tastes great! I made mine into some tacos! Pro Taco Tip – Always heat up your tortillas in a pan/skillet on the stove for a few seconds on each side.
The Nacho Cheese Siracha version
Steps Goals – 7-k-steps 4 days or more
Get those steps! 7-K a day, 4-days this week or more. I like to park at the far end of parking lots, those steps count. Disc Golf, those steps count. Go for a morning walk and start your day on the right foot! 🙂
I got 62,307 steps this week, according to my Samsung app.
Counting up to 1,000 miles walked
I am counting my miles up to 1,000 miles walked. Last week the mile count was at 176.95 miles. I added another 28.68 miles this week. That brings the count up to 205.63 miles walked. I am getting closer to 1,000 miles walked, one step at a time!
I have been walking with my weighted gloves on to add a little more to the walking workout this week. They add another dimension, and you can shadow box a little while you walk! BONUS – they help keep the hands warmer.
Shadow Boxing Intervals
We got some 40/20s this week. 40 seconds of boxing combos, followed by 20 seconds of Tai Chi moves. Fast, then slow. SLOOOOOoooooow-Mo KUNG FU! Interval timers set to 40X20 X 15.
I like to throw in some kicks, high knees, jabs, upper-cuts, whatever’s clever at the moment – freestyle. Have some fun with it!
I am using FIIT principles – 8 out 10 for the hard intervals, and about a 5 out of 10 for the slow-mo intervals.
FIIT = Flow Intensity Interval Training. The idea is to work hard at a pace one could maintain every day.
Tabata Abs Workout
Tabata = set those interval timers to 20X10 X 8.
My abs routine is: run through twice for a full Tabata set
- leg raises
- flat plank
- sit-up twist, touch your opposite toes
Sean Vigue has some great yoga videos on YouTube. This 15-minute routine is a great one. Check out his YouTube Channel for more. I am going to try to get this one in three times or more this week.
Make It A Great Week!
There you have it, friends. Thank you so much for reading! Thanks to whoever does the BrainFood playlist on Spotify. Thanks to Sean Vigue for the cool yoga videos. Be happy and healthy my friends.
Remember each new day is a chance to change your story to the story you want it to be. Take advantage of the new opportunity born in each new day. Write a new story every day where you do the stuff that makes you into the hero of that story!