April 13, 2011 Sam Mugavero



Location: Gym (Weight Room)

Equipment: Kettlebell, barbell, superbands (if needed)

Complete the following sequence as many times as possible in 15 minutes

6 Pullups

9 Front Squats (w/Barbell)

12 Kettlebell Swings

15 Tuck Jumps



We are several days into the week? How is your eating? How is you energy level? Are you craving grains?

I've been thinking about items in the kitchen that make my life better/easier while I am preparing my meals. Here are my TOP 3:

1. Magic Bullet – I use this little beauty at least once per day to do everything from prepare marinades and sauces, to chopping onions, to whipping up some tasty chicken salad from my grilled chicken leftovers. Buy it, it will change your life! No, I am not being paid to advertise for team Magic Bullet, but I absolutely love their product!

2. Foodsaver – Buy in bulk, vacuum seal, and freeze for later! Anytime I can get my hands on some wild caught salmon while it's on sale, I buy 10-15 pounds, vacuum seal it and then freeze it for later use! The Foodsaver is perfect for preparing frozen meal packs to have around when you don't feel like cooking. Here's a simple, yet delicious meal pack: In a Foodsaver bag, combine left over protein (chicken, grassfed beef, pork, etc), cooked veggies (broccoli, mushrooms, onions, zucchini, yellow squash…the possibilities are endless), and sprinkle in some salt and pepper. Use the Foodsaver to vacuum seal the bag and place in the freezer for another night. When you are ready to eat your frozen meal pack, take it out of the freezer and allow to thaw, toss in the microwave, and if you desire, whip up some mashed cauliflower and serve the heated contents of the meal pack over top of the cauliflower. YUM!

3. Dutch Oven/Large Casserole Dish – Versatile and effective for roasting protein with vegetables. Unlike a Crockpot/slowcooker, the dutch oven cooks very evenly and allows you to have full control of the temperature. I like to combine chicken breasts, okra, onions, and yellow squash with some curry, salt, black pepper, and cayenne pepper in the Dutch Oven then roast at 275 degrees Farenheit for about 75-90 minutes. It's a simple meal to prepare and even easier to clean up afterward. The chicken will melt in your mouth! The Dutch Oven is a go to tool for me at least once/week! It is great for cooking a hot, homecooked meal on a cold winter day!

WHAT makes your life easier in the kitchen? Post your time savers to comments.