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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Friday, October 16th, 2009

Cutting the ribbon
Cutting the ribbon

* Limited Hours for POSE Running Clinic Saturday

Workout of the Day

Snatch 3-3-3-3-3

Then, 5 rounds for reps:

As many burpees as possible in 30 seconds
Rest for 30 seconds
We’re looking for fast burpees…
.

In this installment of Food Fridays, Kimberly has the solution for those days when you just don’t feel like “cooking”.

I  ♥ My Slow Cooker

What a wonderfully cheap and easy way to increase your protein!  Start with pork, chicken, beef, or lamb, add some water and perhaps a spice or two (but not required), turn it on low in the morning before work and voila! 6-8 hours later you now have meat for the week.  And the cheaper cuts almost work better.  If you’re not having it for dinner that night let it cool down a bit and then throw the whole thing in the fridge.  It’s much easier to get thin slices off a cold roast, and more pleasant to de-bone cold chicken.  Add slices to salads, make primal sandwiches, have some meat with veggies as a snack, anything goes.  And as a bonus you can use the juice for soup stock.  Here’s my favorite chicken recipe.

Slow Cooker Asian-Inspired Roast Chicken

Remove the skin from a small chicken (crock-pot size) and make some crackle.  Cut the skin into hand-sized pieces and add them to a frying pan over low-medium heat, lightly season with salt and let it crisp up while you work.  The fat cooks away to leave a delicious chip (trust me, try it!).

Mix together (all measurements are approximate)

2 tsp each lemon juice, sesame oil, and balsamic vinegar

2 Tbs crushed garlic (more if you like garlic!)

1/4 cup honey (you can use less to make it more primal)

1/3 cup each evoo and soy sauce (or tamari)

1/2 cup chicken stock (or water)

Place the chicken breast down into the pot and pour the sauce over top and inside.  Cook on low for 8 hours (more or less depending on your slow cooker).  Serve with stir-fried veggies.  Keep the sauce and make soup stock out of it.

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