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 GoodAtttitudeFood.com. The is the Writing During the Superbowl Workout.
If you didn’t catch it from the title, I am writing this post while also watching the Superbowl. Over the weekend I decided to do some other fun stuff instead of write, so the post might be a little light on content this week. I am not writing a big topic post. The Food is my Instant Pot experiment #5 – Instant Pot pulled pork. All the goodness of slow-cooked pork, in under 40 minutes! Full recipe in The Food. The workout this week is going to be week number three of the gym routine for the last two weeks, bike videos, and step goals. By the way, step goals hit a “YUGE” milestone this week, stay tuned for that!
The Weekend – and why I am writing this post while trying to watch the Superbowl too…
Friday
I started my weekend with a remote workday on Friday. I got up early, went to the gym and laundry mat, then worked from a coffee shop in the morning. Then I rocked out some more work Friday afternoon from my apartment before meeting up with a friend for a round of snow-discing in “The Backyard” – Moir Park. #DiscLife
Saturday
On Saturday I went to the gym in the morning. Then I spent a few hours researching how to do pulled pork in my Instant Pot. Links will be shared for the inspiration on this week’s food.
I also went out and threw a round of disc golf at Acorn Park. Temps were in the mid-30s. It was a beauty of a day. Here are some pics.
Then I spent Saturday afternoon and evening figuring out The Food post, and then cooking, and consequently eating, The Food for the post! 🙂
Sunday
Sunday morning, I woke up and headed to the lake to meet up with friends for some ice fishing. I arrived at the lake around 9 and we were fishing by 10. The wind was constant and relentless out there on the open ice, but the temperatures were unseasonably warm, rising into the 40s.
We sat on the ice all day. We caught two small sunfish. I didn’t catch a fish. Two other friends didn’t catch a fish. Two guys each caught one tiny little sunny, from about 9 am until 4 pm. That’s a long, slow day on the ice.
Superbowl
Since I had a weekend packed with other activities, I am writing this post while also trying to watch the Superbowl. The Chiefs and the Niners, I don’t have a dog in the fight but I am excited to see who wins!
No Fish – Reminds Me of Michael Strahan’s Book
Fishing all day and not catching anything stinks. However, it reminds me of an important lesson. Michael Strahan talks about this as one of his rules in his book Wake Up Happy. I got this book on Audible and have been listening to it most mornings while I get ready for work.
Strahan’s rule number 2 in this book:
Sometimes you’ll catch a big fish and sometimes you won’t, but without a line in the water, you don’t stand a chance
Michael Strahan – Wake Up Happy.
In life, we win some and we lose some. Sometimes we catch a fish, and sometimes we get skunked. Happens to everyone. No matter what though, we need to keep on pushing forward in life! We need to keep a line in the water, or we don’t ever stand a chance.
Keep Pushing Forward and Keep Trying
No matter what happens, we need to keep pushing forward and keep trying. Keep trying to find ways to win. We need to keep a line in the water because without, we will never get the catch.
The Food – Instant Pot Pulled Pork
***I forgot to put my pulled pork recipe inspiration links when I posted. Here are those links!
From epressurecooker.com
For the food this week I decided to try making a pork butt roast in my Instant Pot. Usually I would do something like this either on a smoker or in a crockpot and cook it low and slow, probably for 6 to 8 hours.
With an Instant Pot the cook time for my 2.5lbs pork cut is 38 minutes. I found this by doing a little research on cook times for pork using an instant pot.
The ratio is 1 lbs = 15 minutes.
So 2.49lbs @ 15min/lbs = 37.35 minutes of pressure cooking on the high setting, I rounded up to 40 minutes for mine.
Ingredients
- Pork roast – 1 to 3 lbs
- garlic – 2 tablespoons, minced
- spicy pork rub – about 4 tablespoons
- oyster sauce – 3 to 4 tablespoons
- garlic powder – 1/2 tablespoon
- powdered cayenne – 1 or 2 teaspoons – (or more or less – to taste)
- yellow onion diced – 1/2 cup
- a sprig of fresh rosemary’
- 1 cup of beef stock
- 1 tablespoon of apple cider vinegar
- 1 teaspoon of liquid smoke
- carrots
- potatoes
Cooking Steps
Step 1 – cut meat into a few chucks – I only cut mine into two pieces. In the future, I will cut into smaller pieces. The meat will have more area browned which should improve the flavor and appearance and it will come out more evenly cooked.
Step 2 – rub the meat with oyster sauce, then rub meat with dry rub mix. Let stand until room temp.
Step 3 – Brown the meat. Turn the Instant Pot to Sautee. Wait for it to get hot. Then add about two or three tablespoons of oil. Cook the meat on each side for about 1 minute.
Step 4 – Deglaze – remove the browned meat and deglaze using the wet ingredient. Add the chopped onion to the pot. Put the meat back in the pot. Add the minced garlic. Add a sprig of rosemary. Put the lid on the Instant Pot, make sure your vent is the seal position and you follow all safety rules@
Step 5 – Pressure Cook – Pork Butt is cooked at 15 minutes per pound. My roast was 2.49 lbs. That puts the cook time at 37.35 minutes. I rounded up cooked it for 40 minutes.
Step 6 – veg – wash carrots and potatoes. Chop as desired. I am using very small bite-sized potatoes and cut the carrots in half to cook.
Step 7 – cook veg – once the pork is done, remove it from the pot and set aside for a minute. Add potatoes and carrots to the Instant Pot and pressure cook for 12 minutes. Pull/shred pork while these are cooking.
Step 8 – EAT!
Here is this weeks The Food YouTube Video!
Remember to check out my Channel for all The Food, and all the pics of the week videos!
The Workout
Warm up
Always do a dynamic warm-up before exercise or physical activity. I do the warm-up routine from FightTips
Counts, Goals, and the Workout Schedule
7 k steps a day 4 days or more this week. I park in the farthest parking spots I can find. At work, I get up and walk “a lap” a few times a day and utilize my sit/stand work desk constantly. Every day of the week, rain or snow, warm or cold, I try to stop off and get a walk in after work.
GET THOSE STEPS! 7K-Steps-A-DAY!
Counting up to 1,000 miles walked — MILESTONE ACHEIVED
I AM the man who has walked 500 miles. I will be the man who walks 500 more! We hit the 500-mile mark. Last week the count was at 480.97 miles walked. I added 28.75 miles over the past week. The total miles walked count is now over the 500-mile mark, at 509.72 miles!!
In the words of the Proclaimers and then my Punk RAWK heroes MXPX –
I would Walk 500 miles and I would walk 500 more to be the man who walks 1,000 miles to fall down at your door
The Song (I’m Gonna Be) 500 Miles – The Proclaimers and MXPX
Counting up to 1,000 miles biked
I also started counting the miles I have biked. Last week the count began at 145.63 miles. I rode a total of 53.76 over this past week. That brings the miles biked count to just under 200 miles, at 199.39 total miles biked.
Abs, TRX Straps, Rowers, and RBFTBs, Oh My!
Repeat the routine I have been working on through most of January. I want to get in 3 rounds of Tabata intervals for each day.
Interval timer 8 X 20X10. Go hard for 20, rest for 10, repeat 8 times = 1 round.
- 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
Then a CTCX or a GCN video like this one
Stretch!
Yoga stuff is really good for helping stretch out and stay loose. It’s also great to build functional strength! Building functional strength is my main goal with my workouts. Yoga Helps! I have been doing the 30 Days of Yoga Series from Yoga With Adriene. This week I will be trying to get in the Day 4 video in the 2020 “30 Days” series!
Have an Awesome Week!
There you have it my peeps! This has been the Workout of the Week for GoodAttitudeFood.com. This has been The Writing During the Superbowl Workout! *Special thanks to epressurecooker.com and thesaltymashmellow.com for the pulled pork inspirations! Thank you to the free content providers; FightTips, GCN, CTXC, Yoga With Adriene, please check out their Channel and show them some support for the free content!
Be happy and healthy my friends. Until next time, be the hero in your story and make sure to keep a line in the water!
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