Two-For-Tuesday Double Kettlebell Workout of the Week (W.O.W.) Volume 5:

Two-For-Tuesday Double Kettlebell Workout of the Week (W.O.W.) Volume 5:

As the title implies, you'll need 2 kettlebells (of equal weight) for the following routine.

Guys will use anywhere from 2 16kg's - 2 24kg's, and gals will use any...where from 2 8kg's - 2 16kg's. Start on the low end and adjust from there. Perform each movement back-to-back without setting the bells down.

4 Double-clean and presses OR Double-snatches
4 Anterior Lunges (see video below)
8 Double Rows (perform at the bottom of the lunge before standing up)
8 Spiderman Pushups of KB handles (elevate feet for more of a challenge)

4 Rounds. Perform 2 rounds through doing lunges and spiderman pushups off the same leg set-up, and the following 2 rounds on the opposite.

#KB #Kettlebells #WOW

Merguez Madness Volume 2

On my recent trip to San Diego I was able to source some merguez sausage from my (new) good friend Hanni at the Mid-East Market.

For those not familiar, merguez sausage is a fresh sausage made with lamb, beef, or... a mixture stuffed into a lamb-intestine casing popular in North African cuisine. It is also popular in the Middle East, and Europe, having become particularly popular in France by the closing decades of the twentieth century.

It is heavily spiced with cumin and chili pepper or Harissa, which gives it its characteristic piquancy and red color, as well as other spices such as sumac, fennel, and garlic. (SOURCE: Wiki)

Over the coming weeks I'll be experimenting with various methods of preparing and enjoying this fine delicacy. Next up, another (severe) adaption from the following recipe from Food & Wine which appeals to my new favorite practice of using pears in spicy or sour dishes:

http://www.foodandwine.com/recipes/lamb-sausage-with-lentils-and-sauteed-pears

Ingredients:

1/2 pound merguez sausage
1 carrot, diced
1/2 onion, diced
1 ripe pear, cored and cut into eighths - I used a Royal Riviera
white wine - for deglazing
1/2 pound prepared spaghetti squash
2 tablespoons cider vinegar
4-6 oz. roasted red peppers, preferably in olive oil and garlic
Salt and freshly ground black pepper

Directions:

Heat cast-iron pan on medium heat, add merguez and sauté over medium heat until lightly browned. Remove merguez and leave fat in the pan. Add onion and carrot to pan and sauté until soft. Add white wine to deglaze pan.

Add pear and sauté until it begins to brown. Add prepared spaghetti squash, vinegar, and red peppers and stir to combine. Season with salt and pepper. Add merguez back in (cut up if you wish), cover and simmer until sausage is cooked through. Uncover and reduce liquid if necessary/preferred. Serve warm.
 
Variations: chorizo, red onion, red wine, raisins, and something I forgot about possibly adding to Vol. 1: mushrooms. Once again - go crazy.

Two-For-Tuesday Double Kettlebell Workout of the Week (W.O.W.) Volume 4:

Two-For-Tuesday Double Kettlebell Workout of the Week (W.O.W.) Volume 4:

As the title implies, you'll need 2 kettlebells (of equal weight) for the following routine.

Guys will use anywhere from 2 16kg's - 2 24kg's, and gals will use anywhere from 2 8kg's - 2 16kg's. Start on the low end and adjust from there. Perform each movement back-to-back without setting the bells down.

1. To begin, clean ...your 2 bells into the rack position and press overhead.
2. Perform an overhead carry for 20 seconds - own your rib position!
3. Lower the bells into the rack position and carry for 20 seconds
4. Lower bells to your side and farmer's carry for 20 seconds
5. Perform KB deadlifts for 20 seconds
6. Walk your feet back and perform your choice of push-up/plank variation off the handles for 20 seconds.

Repeat 3x. Progress by increasing the time from 20-25-30 seconds per exercise. Once you can perform all 3 rounds at 30 seconds, increase the weight and start over at 20 seconds, or less if need be.

#wow #KB #kettlebells

Monday (Fitness)Massacre - Trainers Behaving Badly Vol. 9 (2/17/14)

Monday (Fitness)Massacre - Trainers Behaving Badly Vol. 9

Spending as many hours in the gym as I do on a daily basis, I'm afforded no shortage in sights of things that just make you shake your head. Unfortunately, quite often these sights ...are complete with a fitness 'professional' standing right there supervising the whole ordeal. I've decided the instead of standing silent and shaking my head, it would be better to call attention to said sights in order to educate my peeps.

This Week's 'Winner': "planks"

Chorizo Carbonara

Ingredients:

• 1 pound bulk/loose/casing removed chorizo sausage
• 1 large red onion - chopped
• 8-10 cloves of garlic - chopped
• 8 oz. baby bella/cremini mushrooms quartered
• 1/3 cup raisins
• 1 pound prepared spaghetti squash - holler if you need help here
• 1/3-1/2 C white wine
• 4 eggs
• 1-2 C grated parmesan cheese
• 2t dried cilantro
• salt & pepper to taste
• lime wedges for serving

Servings: Russ - 1, Mortals - 4?

 

 

 

 

Directions:

Heat large cast iron* skillet or dutch-oven over medium heat, 3 minutes or so.

Add bulk chorizo sausage and break up with wooden spatula. Continue to cook and break up until the fat starts to release, then add garlic, red onion, and mushroom one at a time. Mix thoroughly to coat everything in the chorizo 'juice'.

Continue to cook and stir in order to brown everything. While cooking, combine eggs, parmesan, and cilantro in separate bowl and beat/mix together.

Continue cooking till things start sticking to the bottom/browning, if that doesn't seem to be happening just crank up the heat to med-high. At this point add the raisins and spaghetti squash. Mix thoroughly.

Add white wine to deglaze the bottom and scrape up any browned bits and mix once again.

Pour egg mixture over top and fold in to once again mix thoroughly. Cut off heat as there should be enough in there already to cook the eggs, as overcooked eggs suck. As the saying goes - done in the pan, overcooked on the plate.

Plate and serve with lime wedges.

I plan on going back to this and experimenting with adding eggplant/jalapenos/different cheeses/etc. Probably tweak the spices too - smoked paprika, cumin, cayenne.....lots of options. As always, recipes should just serve as a jump off point.

One quick easy variation would be to switch the chorizo to Italian sweet or hot sausage and the cilantro to basil.

Walmart of all places - at least in Robinson - has decent bulk chorizo on the cheap. It's from Chicago, where once of the largest Hispanic populations in existence resides. I generally source mine from The Westside Market in Cleveland though - family recipe from my source. You may be able to find some decent stuff in the Strip at Parma or Renya Foods.

Enjoy.

*Anything large will do, I've just fallen in love with cast iron.

Latest Pittsburgh Post-Gazette Appearance (1/21/14)

My latest appearance in the Post-Gazette. Hey PG, with as many times as a grace your pages per year, how about appointing me as Health & Fitness Editor/Reporter?!?!

It's an opportunity for you to step up your game and offer the same high-quality and up-to-date health & fitness coverage as the New York Times.

Just sayin'.

http://www.post-gazette.com/opinion/letters/2014/01/21/Exercise-correctly/stories/201401210017

Monday (Fitness)Massacre - Trainers Behaving Badly Vol. 7 (12/9/13)

Monday (Fitness)Massacre - Trainers Behaving Badly Vol. 7

Spending as many hours in the gym as I do on a daily basis, I'm afforded no shortage in sights of things that just make you shake your head. Unfortunately, quite often these sights ...are complete with a fitness 'professional' standing right there supervising the whole ordeal. I've decided the instead of standing silent and shaking my head, it would be better to call attention to said sights in order to educate my peeps.

This Week's 'Winner': CrossFit

Monday (Fitness)Massacre - Trainers Behaving Badly Vol. 8 (12/16/13)

Monday (Fitness)Massacre - Trainers Behaving Badly Vol. 8

Spending as many hours in the gym as I do on a daily basis, I'm afforded no shortage in sights of things that just make you shake your head. Unfortunately, quite often these sights are complete with a fitness 'professional' standing right there supervising the whole ordeal. I've decided the instead of standing silent and shaking my head, i...t would be better to call attention to said sights in order to educate my peeps.

This Week's 'Winner': Up-right Rows

Monday (Fitness)Massacre - Trainers Behaving Badly Vol. 6 (12/2/13)

Monday (Fitness)Massacre - Trainers Behaving Badly Vol. 6

Spending as many hours in the gym as I do on a daily basis, I'm afforded no shortage in sights of things that just make you shake your head. Unfortunately, quite often these sights ...are complete with a fitness 'professional' standing right there supervising the whole ordeal. I've decided the instead of standing silent and shaking my head, it would be better to call attention to said sights in order to educate my peeps.

This Week's Winner: Having your orthopedically healthy client - though substantially overweight and weak- stand on a BOSU repeatedly waving a BODYBLADE (it's such a popular item at Wal-Mart that the page won't load as I type this if that gives you any indication how 'useful' one of these might be).

Monday (Fitness)Massacre - Trainers Behaving Badly Vol. 5 (11/12/13)

Monday (Fitness)Massacre - Trainers Behaving Badly Vol. 5
Spending as many hours in the gym as I do on a daily basis, I'm afforded no shortage in sights of things that just make you shake your head. Unfortunately, quite often these sights are complete with a fitness 'professional' standing right there supervising the whole ordeal. I've decided the instead of standing silent and shaking my head, i...t would be better to call attention to said sights in order to educate my peeps.

This Week's Winner: (Cutting)cookies is suitable for Christmas, but not for training.

Merguez Madness Volume 1

On my recent trip to San Diego I was able to source some merguez sausage from my (new) good friend Hanni at the Mid-East Market.

For those not familiar, merguez sausage is a fresh sausage made with lamb, beef, or... a mixture stuffed into a lamb-intestine casing popular in North African cuisine. It is also popular in the Middle East, and Europe, having become particularly popular in France by the closing decades of the twentieth century.

It is heavily spiced with cumin and chili pepper or Harissa, which gives it its characteristic piquancy and red color, as well as other spices such as sumac, fennel, and garlic. (SOURCE: Wiki)

Over the coming weeks I'll be experimenting with various methods of preparing and enjoying this fine delicacy. Up first, a (severe) adaption from the following recipe in the NYT:

http://www.nytimes.com/2008/02/20/dining/201prex.html?_r=0