Good morning and happy Sunday friends.
The responses last week were unanimously in favor of the new format, so that’s what we’ll be running with moving forward:
Here’s what we’ve got today:
ROTW: Delicious Burger Bowls
MOTW: B-Stance RDL’s to help you grow your glutes + hamstrings
TOTW: Play and how it can help you live better for longer
Let’s jump in.
ROTW: Burger Bowls
I’m a hugeeee fan of red meat (and anything that you can eat out of a bowl). Aside from having tons of vitamins and minerals like B12, zinc, iron, niacin, and B6, it also tastes delicious.
This meal is a great and filling way to get a ton of protein in.
Here’s the recipe:
Ingredients:
1 lb Lean Ground Beef
4-8 Russet Potatoes
1 head romaine lettuce
1 tomato
1/2 avocado
Olive Oil
Salt
Pepper
2 tsp Garlic Powder
Cheese (optional)
Pickles (optional)
Sugar-free / low sugar sauce of your choice
Instructions:
Wash - then chop your potatoes into bite sized pieces. Cover with olive oil, salt and pepper before placing on a tray.
Roast in oven @ 425 degrees for 25-35 minutes.
While potatoes are cooking, toss the beef into a bowl and mix with garlic powder, salt, and pepper.
Cook beef on the stove until brown.
Chop up your romaine, tomato, avocado, and pickles.
Put it all together in a bowl, add cheese and sauce if using either. Mix together and enjoy!
MOTW: B-Stance RDL’s
Most people are familiar with traditional RDLs. They’re an amazing workout for your hamstrings and glutes, and can be done with a variety of different equipment.
B-stance RDLs are a spin on these that help to target one leg specifically, allowing you to develop a deeper mind muscle connection and really target specific muscles.
Unfortunately, I can’t do these quite yet with my Achilles still healing, so I found a great demo by the team @ SquatUniversity. Here’s how they look:
1 big difference between B-stance and regular RDL’s is that in a B-stance your opposite leg will also stay on the ground behind you.
This means you won’t have to worry about balance as much and in turn you can use heavier weight.
You can hold the DB in either hand, or in both hands, when performing this exercise.
Holding it in your opposite hand is thought to be best for hypertrophy, whereas holding it in the same hand as your forward leg is best for developing balance and athleticism. Try both and build them glutes!
TOTW: Play and How it can help you live longer
There’s a reason that one of the most popular movements (pun intended) in fitness over the past year has been getting 10k steps per day.
The more you move - the healthier you typically are, and more steps = more movement.
And while walking is an amazing way to get more movement in, I wanted to talk about another way to do this today: Play!
Farrrrrrr too many people stop playing as they grow up, which is a real tragedy. How many times have you heard someone you care about say - “oh I’m too old for that”?
You should be moving and grooving well into old age if you’re taking good care of yourself. How you play may look different as you get older, you may not be going up for fastbreak dunks anymore, but you should never stop playing.
Here are just a few of the amazing benefits of play:
Relieves stress
Helps improve your relationships + connections to others
Stimulates creativity and flow
Gets you moving more, often outside (aka more sunlight)
Keeps you feeling young and full of energy
There are tons of ways to work play into your life, and while I’m mainly talking about play that involves movement here, you can play in a lot of ways that don’t involve movement too.
Here are some ideas for how to start working play back into your daily life.
Some ideas for how to start playing again:
Look for intramural sports leagues in your area
Go play pick-up basketball
Find a pickle ball court near you
join a biking or running club
Go for a hike
Go for a swim
Set up a game night with your friends + family
Buy a lego set to do next time you’re bored
Pick up a creative hobby like drawing, writing, or singing - and practice regularly
Wrap-Up
Here’s what we covered today:
ROTW: Burger Bowls
MOTW: B-Stance RDL’s
TOTW: Play and how it can help you live longer
Let me know how you liked it and have an awesome rest of your Sunday 🙂
Dane