Looks like we are taking a turn into fall this week.  Lots of rain in the future and cooler temps so let’s get prepared for it.  Dress in layers when coming to the gym and peel them off as you need to.  Keep a pair of gloves and a hat available if it gets really brisk or we are outside for a longer period.  If you have a pair of running shoes for the outdoors keep them available in your car in case the whole workout is slogging up the road through the puddles.  If the garage door out front is closed but the lights are on, we are open.  We are just trying to keep the storm out so come in either side door.  Please try to wipe your feet when entering, this doesn’t include during the workout.  I will keep plenty of Kleenex, sanitizing wipes and hand sanitizer available.  If you sure all you have is a cold, come on in but use lots of hand sanitizer.  If you are feverish or have any COVID symptoms please stay home until you have recovered.  I will maintain the roads as much as I can but in the end there will always be some standing water.  I will work on filling pot holes as the first priority.  Eating healthy and adding some vitamin C is going to help build immunity.  Should you get a flu shot?  I’m not gonna get into that debate, it’s your own decision.  I got mine last week.  Make yourself appointments to go to the gym 3-4-5 times a week and commit to it.  You will feel better, look better and be better for your commitment.  There are more good things coming in the future.  Let’s be ready to take advantage of them by being at our best and prepared to take them on.  More news coming soon.  Stay tuned.

Schedule- Monday-Friday 5 am, 6 am, 4:30 pm.  Saturday at 7 am

Home Workouts- frt squat/j jack/h rock, Run/walk 10K, pushup/squat/situps, POKER, Burpees, Thrusters

Gym Workouts- deadlift/hang clean/push jerk triplet, Death by 30M, pullup/pushup/squat, Tire flips/box jumps, POKER, thrusters/jump rope

Braised Short Ribs with Garlic Rosemary Mashed Cauliflower (Valentines)

Short ribs are an upscale version of pot roast, and perfect for a romantic celebration or when you just want a fancy dinner. Served with creamy pureed cauliflower flavored with garlic and rosemary, you can’t go wrong when you’re looking to impress while also still eating a low carb diet.
Course Dinner, Main Course
Cuisine Paleo
Total Time 3 hours
Servings 2
Calories 713 kcal

Ingredients

Short Ribs

  • 3 slices bacon diced
  • 2 tablespoons olive oil
  • 4 beef short ribs
  • 1 small onion diced
  • 1 shallot minced
  • 1 carrot diced
  • 2 cups chicken or beef broth
  • 1 sprig thyme
  • 1 sprig parsley
  • 1 sprig rosemary
  • 2 cloves garlic smashed

Mashed Cauliflower

  • 4 cups cauliflower florets
  • 2 cloves garlic smashed
  • 1/4 cup buttermilk or coconut milk
  • 2 tablespoons butter
  • 1 teaspoon finely chopped fresh rosemary
  • Sea salt and fresh ground pepper to taste

Instructions

  1. Preheat oven to 350 degrees F.
  2. In a heavy pot or Dutch oven, cook the bacon until crisp. Remove from pan with a slotted spoon. Season the short ribs with salt and pepper and add them to the pan. Cook until well browned on both sides, and remove from the pan.
  3. Add the olive oil and cook the onion, shallots, and carrot until softened, scraping the browned bits from the bottom. Add the short ribs back to the pot, along with the broth. Add additional water if necessary to make sure short ribs are about 3/4 covered. Add the herbs and garlic cloves and cover.
  4. Put in the oven and cook for about 2 hours. Turn the heat down and cook for another 45 minutes, or until ribs are falling apart with a fork.
  5. Just before ribs are done, make the cauliflower. First, steam the florets and garlic cloves until very soft, either in a vegetable steamer basket or the microwave.
  6. Put the cauliflower and garlic in a food processor with the milk and half the butter. Puree until smooth and creamy and stir in the remaining butter and rosemary before serving.
  7. Serve the short ribs with the mashed cauliflower.
SEE YOU AT THE GYM
3,2,1 GO!!!
DEAN