Workout of the day – Fight to the Finish

With the holidays around the corner there are a couple of ways to view your workouts.  If you are a competitive athlete – professional or recreational stay on your current game plan provided it’s working — it’s all about performance.

If you’re training for GPP (general physical preparedness) aka general fitnees, looking good naked or just wanting to mix things up a bit jump on board.  Our workouts focus on weightlifting and metabolic conditioning.


Warm up:  3x – 250 m row, 5 inchworms, 10 empty bar good mornings


Strength:  Deadlift
Linear Progression 3 x 5 (up 5-10#)
Veterans 3, 3, 3, 3, 3 (work up to a heavy set of 3)

Spend 1 minute at each of the following 5 stations:
DB push press
lateral hops 6 – 12″
ball slams 35#/25#
Russian swings 53#/35#


Take a 1 minute break and repeat for a total of 3 rounds.  The clock does not stop or reset between exercises.  One point is given for each rep except on the rower where each calorie is one point.

And remember, it’s a fight to the finish. . .


Chicken Wheels & Apples

When grocery shopping last weekend I was in awe at the array of apples available. Tis the season and everything just seems to taste better when it’s in season.  Which apple to choose and what to do with them?  I grabbed a bag of Granny Smith for eating and some Braeburns for cooking.

I’d been eating a lot of beef and pork so it was time to put some chicken on the menu and the thighs were just calling out to me from the meat case, and on sale today!  Add in some delightful fall spices along with a side of red cabbage for a incredibly sumptuous dinner.



8 boneless, skinless chicken thighs
5 cups Braeburn apples, chopped (not peeled)
2 teaspoons fresh lemon juice
4 cloves garlic, chopped
1/4 teaspoon cinnamon
1/8 teaspoon nutmeg
1 1/4 fresh chopped sage
sea salt & freshly ground black pepper to taste



Preheat oven to 475.  Chop apples and toss with lemon juice.  Combine with garlic, next 3 ingredients and 1/4 teaspoon of salt.


Butter a 13″ x 9″ pan and spread the apple mixture evenly.


Sprinkle the chicken thighs with sea salt and pepper and arrange on top of the apple mixture.


Bake at 475 for 25 minutes or until chicken is cooked through and apples are tender. Remove the chicken and keep warm.  Mash the apples with a potato masher and serve with the chicken.

A side of red cabbage sauteed in bacon grease with a few onions rounded out the meal wonderfully. Enjoy!

Porky’s White Chili

Fall is fall and whether you live in Montana with distinct climatic drops or Florida where it’s far more subtle it’s time for some stews and chili’s.  And what a pleasant surprise this white chili was without tomatoes and a distinct southwestern flavor that paired exceptionally well with some good old fashioned southern cornbread.



3 tablespoons lard
2 pounds ground pork
2 cups chopped sweet onion
1 poblano chile, seeded and chopped
3 garlic cloves finely diced
2 (4.5 oz) cans chopped green chiles, undrained
3/4 – 1 teaspoon chili powder
3/4 – 1 teaspoon ground cumin
3/4 – 1 teaspoon ground coriander
2 teaspoons sea salt
2 (15.5 oz) cans cannellini beans, drained
3 1/2 cups homemade chicken stock
1 1/2 cups shredded Jack cheese
1 1/2 tablespoons fresh lime juice



Heat 1 tablespoon of the lard in a large dutch oven or soup pot over medium high heat.  Add pork and cook stirring until crumbled and no longer pink.  Drain and remove to a platter, wipe the pot clean.


Heat remaining 2 tablespoons of lard over medium heat.  Add onion, pepper, garlic and spices and cook, stirring often for 2 to 3 minutes until vegetables are slightly tender. Add the green chilies and continue to cook for another minute.


Stir in bean, broth and pork; bring to a boil.  Reduce heat to medium-low and simmer, stirring occasionally, until heated through, about 40 minutes.


Add cheese and lime juice, stir until cheese is melted.  Serve immediately.


Oh yea, it’s best with cornbread!

Top 10 Excuses Not to Exercise

I am not known for my patience; my learning and coaching style is one of a militaristic drill sergeant and I do very well on both the giving and receiving ends. The best way for you to motivate me is to tell me I can’t and get in my face.  I will rise to the occasion often in full fighting mode.   I’ve learned the hard way that doesn’t work for everyone and most days I adjust my style to my prospect or target.

Not today.  Sometimes you just have to tell it like it is. . .


1. You don’t have the money.  It’s an investment in your health.  You don’t have to have a personal trainer or exclusive gym membership; all you need to begin is the will to do so.  Walk, jog, run or bike and do basic body weight exercises to begin.  Invest in a pair of dumbbells one set at a time; add in a medicine ball, then a barbell as you can afford and before you know it you will be on your way to a well stocked home gym.

2. You don’t have the time. We all are given the same 24 hours in a day. We can all find 1 hour 3 times a week to do something physical in order to improve our health and activities of daily living.  Give up television, surfing the net or whatever is standing in your way.  Worst case – find 30 minutes three times a week.

3. You’re under too much stress right now.  And other people aren’t?  Part of the reason you’re so stressed is because you’re not doing anything to relieve it.  Your stress will be lessened if you physically work some steam off.  And you will be better able to handle challenging situations and problems

4. You need to lose some weight first.  Well let’s start with not walking to the refrigerator so much and moving it outside or into a gym.  Lifting heavy things and conditioning will initiate and expedite the loss of body fat. Reign the diet in simultaneously.

5. You hate to exercise.  Well I hate to break it to you but it’s as vital to your well being as sleeping and eating.  Find something you like; there are many forms, methods and modes.  You may not love it but you will love the results and that should be enough to keep you motivated.

6. You’re too old.  You’re too old not to; you can improve your strength at any age.  Use it or lose it; prevent dis ease and disability before it happens.  If you’re already there you can usually lessen the degree if not reverse it.

7. You don’t want to get sweaty and it hurts.  Sweating is healthy, take a shower afterwards.  Sweating will aid in the releasing of toxins in your body.  Don’t overdo your exercise in the beginning; move in a progressive yet intelligent manner in regards to volume, load and frequency. Realize there will be some discomfort along the way.  No pain no gain.  Suck it up buttercup.

8. I don’t want to work that hard.  Then get used to mediocrity in all areas of your life at best.  Buy some long term care, you’ll most likely need it.

9. You’re not seeing results.  Evaluate your training program.  Do you have goals and a plan and program to achieve them? If not take a step back and get that figured out.  If you’re not losing weight that is most likely nutrition based in which you need to evaluate your food intake.  Keep an online food log for a week to see where any problems may lie.  That will enable you to know what to change.

10. You don’t know what to do.  Hire a personal trainer or join a group exercise class; if that is not an option take advantage of the wealth of free information online.  With some research and effort you can learn.

There you have it.  Questions?

Moral of the dissertation:  You can have excuses or results but not both.