Morning friends - trying out a super short intro to keep this a quick read, let me know what you think!
Here’s what we’ve got this week:
ROTW: Peanut Sauce Stir-Fry
MOTW: Dumbbell Spider Rows
TOTW: How Salt helps you Hydrate
ROTW: Peanut Sauce Stir-Fry
A delicious Stir-Fry is my go to dish when I want something healthy, quick and easy.
No matter what kind of Stir-Fry you make, you can pretty much always cook them in one pan and just throw everything together.
The vegetables I list in the recipe are my favorites, but all of them are totally optional. Replace them with your own favorites and throw em in there!
Here’s the recipe:
Ingredients:
1-2 lbs Chicken Breast
2-3 cloves minced Garlic
1-2 cups Jasmine Rice
Carrots
Cauliflower
Snap Peas
Water Chestnuts
For Peanut Sauce:
¼ cup Soy sauce
2 tsp Sesame Oil
1/3 cup creamy Peanut Butter
1 tsp Garlic Powder
2 tbsp Honey
2 tsp Rice Vinegar
Instructions:
Prep: Cut your chicken and vegetables into bite sized pieces. Season chicken as desired (I usually just use salt + pepper).
Throw your rice on the stove to cook.
While rice is cooking, heat a large pan to medium heat, and throw some olive oil in there. Then, start cooking your chicken. Wait 5 minutes, then add your vegetables.
Make Peanut Sauce: While rice and chicken are cooking, whisk together all ingredients in a bowl all of the peanut sauce ingredients until mixed and creamy.
Once everything is done cooking, throw it all together into a large bowl or pan and dump the sauce over it.
Serve in bowls and munch 🙂
MOTW: Dumbbell Spider Rows
Spider Rows, also known as Incline Dumbbell Rows, take traditional rows a step further by giving you an amazing angle to grow your inner back.
These have helped me a TON to develop a mind-muscle connection with my lats and rhomboids over the years, because they give you a perfect angle to isolate these muscle groups.
They’re a littleeeee uncomfortable, but are absolutely worth it.
Here’s how they look:
Start by setting up an incline bench at a moderate angle (around 45 degrees). Grab a pair of dumbbells and lie face down on the bench with your chest supported and feet firmly planted on the floor.
Hold the dumbbells with an overhand grip, palms facing each other, and let them hang straight down towards the floor. Keeping your core engaged and back straight, pull the dumbbells up using your arms as levers, squeezing your shoulder blades together at the top of the movement.
Then lower the dumbbells back down with control.
TOTW: How Salt helps you Hydrate
Acting like a magnet, sodium draws water into cells, a critical factor in maintaining hydration. This process ensures that water moves in and out of cells properly, supporting essential bodily functions.
A few weeks ago when we covered how to prep for a great workout, I recommended that you drink some salt water before a workout, but I didn’t really explain why this helps you improve your workouts.
Salt is an essential part of how our bodies hydrate and get water into our cells.
This is why electrolyte drinks like Liquid IV, Drip Drop, and LMNT have gotten so popular in recent years. All of these drinks have a high sodium content, and they do really help you feel better whether you’re trying to recover from a hangover or crush a 20 mile run.
TLDR: When you’re training, whether you’re running or lifting weights, your body is going to lose a lot of water + electrolytes by sweating them out. Salt helps you replenish them quickly, so that you can keep training at a high level without experiencing weakness or dehydration.
Wrap-Up
My favorite newsletters and short, sweet, and to the point - so I’m trying to play around with ways to make Sunday Coffee just like that, while keeping the personality in it.
I’m considering adding a podcast/youtube element to this as another way to check out the content if you like it. It’d be short, probably 5-10 minutes, and linked here each week. Would you mind letting me know what you think about it?
Would you listen to a Podcast/Youtube version of Sunday Coffee?
Thanks a ton 🙂 anyways, here’s what we covered today:
ROTW: Peanut Sauce Stir-Fry
MOTW: Dumbbell Spider Rows
TOTW: How Salt helps you Hydrate
Have an awesome rest of your weekend and see you next week,
Dane
Resources
Why People are adding salt to their water (Luma Linda University, Dr Peter Bastian)
Salt and your Health (Harvard Health)