So your’ve got your goals laid out and working on your plans to achieve them.  Now how many of you have some kind of a goal centered around nutrition? Well, your coaches are here to help you with that plus we are offering even more help.  We will be starting a Kick Off Nutrition Challenge to help you jump start your nutrition plan with more coaching, support, accountability, lifestyle changes and help in building healthy habits.  This will be a 28 day program starting March 21.  It is a program designed to help you start making the best decisions to improve your health.  This is not limited to just gym members either.  If you know someone who is looking for or could use help with nutrition, they can sign up, too.  How many of your family, friends or coworkers would be interested?  Would they make a good partner for you in this program?  We have 10 spots available to join this program so if you are ready or know someone who can use this help, talk to your coach today and reserve that spot for you or your friend.  There is more details on the Nutrition Board at the gym that gives details on what extra help you get.  The cost will be $129 for the program.  Meet with your coach and get more details today.

We are done with the first of the 3 OPEN WODs and well on our way to testing our fitness compared to the rest of the world.  Now looking way out into the future, will you still be doing this when your are 70, 80, or 90?  Why not?  That’s the ultimate goal right?  To be able to move, function and enjoy life into your golden years.  So are you doing everything you need to today to be able to do what you want later in life?  No? Then what should you change now to make those long range dreams come true?  You should look at 5 areas that cover most of your life to help you maintain a balanced lifestyle.  You are all familiar with the first three:  exercise, nutrition and sleep/recovery.  We will talk about the other 2, mindset and personal connections in next week’s blog.  In the meantime look at your nutrition and give it a realistic evaluation.  Do you need help and someone to keep you accountable?  We are here to help so consider investing in the Kick Start Nutrition Challenge.

SCHEDULE THIS WEEK- MON- FRI 5 AM, 6 AM, 4:30 PM, 5:30 PM.  SATURDAY AT 8 AM-NOTE THIS TIME  FIRST FRIDAY FUN THIS WEEK 6:30 PM AT SNOW PEAK BREWERY- DINNER, DRINKS AND OPEN WOD BRAGGING RIGHTS!!!

WORKOUTS THIS WEEK- AGAIN THE OPEN WOD IS THURSDAY NIGHT AND ALL CLASSES ON FRIDAY, Muscle up/d unders, Filthy 50, Row/HSPU, OVERHEAD SQUATS, Box jumps/Run

THIS WEEK’S PALEO RECIPE IS…….

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!!!