Teacher Training! Stair Crawling

Australian Lamb Chops

Cauliflower

These Australian lamb chops came frenched in a rack and I separated each rib using a butcher's knife. I sprinkled with sea salt and broiled them on each side for about 8 minutes. I usually grill them, but it's getting cold these days. I placed them about 4 in. away from the heat source. Always let the meat rest for 10 minutes before serving.

The cauliflower was chopped into florets and coated in olive oil and salt. I placed them in the oven before the lamb and cooked them at 450'F. I covered them for the first 40 minutes (until they softened) then left them to roast for an additional 15 minutes. I sprinkled them with grated parmesan cheese to finish.

Lets do an écossaise for Mayonnaise!

Albeit, it may sounds intimidating, but making your own mayonnaise is really NOT that complicated! In this video I demonstrate how to make your own mayo-- Enjoy!

* Since we are using raw eggs, it is very important to use the FRESHEST eggs you can get (organic and local is my recommendation). Pasteurization is essential to prevent sickness. This is done by "cooking" the eggs at a very high temptation for a short period of time. *

To pasteurize eggs turn on the heat and bring the water up to 140' F. Keep the water at this temperature for 3 minutes, then remove the eggs and soak in ice water until you are ready to use them.

Quickly cooling the eggs
after pasturization

Pasteurizing the eggs

Pasteurizing the eggs

Right before blending

Ingredients

Final Product

Teacher Training! Bulgarian Sand Bag (Home Made of Course!)

Before my students arrive in the morning, I like to get a workout in. In this video I feature a home made Bulgarian sandbag, made out of a car tire inner-tube. I zip tied the ends of the tube then put duct tape around the ends to serve as handles. I do Tabata sets of 40 seconds on then 40 seconds off, for 5 minute intervals. Just swing the bag around and it is a great workout for hip mobility, core strength and forearms. In addition, this is a great exercise to loosen up stiff shoulders. This exercise is also helping me get my full range of motion back post my torn labrum and clavicle distal resectioning surgery.

Perfect push ups for Men, Women, and Children!!

Watch the video for appearances by my wife Julie, and my 4 year old son, Ethan!

4-Step Dinner: Wild Rice & Chicken with Radish Salad

This one could not be simpler!

So yummy it made my son's hair stand up!

Wild Rice and Chicken:

Measure one cup of WILD rice (it has less toxins and a better nutritional profile then regular rice) and place spread thin, in a glass 9x12 baking dish. Next place one whole cut up chicken 

(organic / local / pastured raised) on top of rice. Season with salt and pepper (I like to add paprika). Then pour 1 and 3/4 cup of water to cover the rice. Place uncovered in oven at 425' Fahrenheit. 

All of the fat and juices from the chicken, season the rice and create a wonderful flavor!

Radish Salad:

- Dice all the vegetables, whisk dressing, and pour on top:

• Dice approx. 12 radishes 
• Dice 2 celery stalks
• Dice 1/4 of a white onion

Dressing:

• 1 tablespoon red wine vinegar
• 3 tablespoon olive oil
• 1 tablespoon mayonnaise (home made is best)
• 1 teaspoon of Dijon Mustard
• 2 teaspoons of wild honey
• Sea salt
• Pepper

Wild Rice cooked under organic chicken

Dinner is Served: Radish salad, (organic / local / pastured raised) chicken, wild rice

Home Made Kettlebell

Kettlebells are a great tool, but they are also VERY expensive and the weight is fixed and cannot be altered. Here is my version of a home made kettlebell.

• When something works you don't need a long list of why it is good for you, here are my top three reasons for using kettlebells in my workout:

1. Full body workout

Kettlebells work out your entire body. Kettlebells are especially great for your legs and hips. You can do many different workouts with the home made kettlebell, such as the basic swing or utilizing it for dead lifts.

2. Fast Twitchin'

Kettlebells utilize explosive movements which work your fast twitch muscles. The best exercise program is one that incorporates both types of muscle fiber groups, slow and fast twitch. Building slow-twitch muscles is great for endurance, while fast twitch enables more explosive movements such as sprints, and short-fast bursts of activity, like kettlebell movements.

3. Coordination and Endurance:
Kettlebell training develops strength, coordination, endurance, and cardio capacity! Standard gym mechanisms have a standard flow and limits the range of motion. Kettlebell training gives more realistic strength building ranges of motions.

You Ask, I'll Try!

• Are there any pieces of equipment you would love to see me try and make? 

• What exercise could you not live without doing? 

 Post relevant answers in the comment section and you may be featured in the next blog!!