TIPS
Warm up. If you’re going to do any kind of exercise, don’t do it with your muscles cold. Gradually get your heart pumping and blood flowing. You’re less likely to injure yourself, and your workout will be more enjoyable.
On stretching. Sure, flexibility is important. But stretching out cold is a good way to get injured. If you’re going to stretch out before a workout, be sure to do so only after your warm-up. Also, do not bounce. That’s another good way to tear your muscles. Do slow stretches and hold them without bouncing. Best of all: stretch after a workout, when your muscles are nice and loose.
“True enjoyment comes from activity of the mind and exercise of the body; the two are united.”
– Alexander von Humboldt
theme – endurance
Definition-The ability to endure; the act of enduring (endure-to last through, ability to withstand pain, resistance, or adversity)
Thoughts on Theme – Mental endurance is superior to any physical endurance. I have seen small men take down large men in combat. I have seen women outdo men in corporate environments with sticktiuitiveness and constancy of purpose. I witnessed brave men cower, strong men fall, and smart men fail all because of a lack in mental toughness. This mental endurance will push one’s physical being to the places of leaders, conquerors, champions, and victors. Add a winning formula to your arsenal and never give up!
“Success seems to be largely a matter of hanging on after others have let go” -William Feather
RECIPE
Steak Chili (for slow cooker or large pot)
Makes 8 portions
Ingredients:
2 Tbsp. olive oil
2 large yellow onions chopped
2 large green bell peppers chopped
1 large red pepper, chopped
1 cup chopped celery
2 pound top round or bottom round steak, cut into 1/2 inch cubes or smaller.
2 Tbsp. chili powder
1 tsp ground cumin
1/2 tsp. leaf oregano
2 Tbsp chopped fresh garlic
1 can (28 oz.) diced tomatoes
2 Tbsp tomato paste
4 Tbsp Chipotle pepper paste (comes in cans packed in adobo sauce, just puree to a fine paste)
1 cup water or stock
Salt and pepper
Chopped fresh cilantro
Method:
1. Salt and pepper meat and brown in a hot cast iron or heavy bottom pan with olive oil a little at a time, add to crock pot when done. (It does not need to be fully cooked at this point, just browned.)
2. Sautee onions in the same pan (without cleaning) 5 minutes. Add to crock-pot.
3. Sautee peppers (both colors) and add to crock-pot. Add garlic and spices to the pan and sauté about 30 seconds to 1 minute till fragrant
4. Add Chipotle paste and tomato paste and sauté a minute more, and then add some of the water or stock to the pan and stir off any brown bits (fond) from the bottom of the pan. Pour into the crock pot with the rest of the ingredients.
5. Add celery and can of tomatoes to crock pot with the rest of the water or stock and then turn on high until it comes to a light simmer. Turn down and cook for another 25-30 minutes if using top round. For bottom round cook for 1 1/2 hours total.
6. Add chopped fresh cilantro and garnish with sour cream and chopped red onions if desired.
Per portion without rice made with beef top round:
Calories 297
Fat 15g
Protein 27g
Carbohydrates 14g
Dietary Fiber 4g
To Serve:
Serve with brown rice for a complete meal
affirm
It is the repetition of affirmations that leads to belief. And once that belief becomes a deep conviction, things begin to happen. – Claude M. Bristol
Yours in health
Innovative Results Team
866.243.4472
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