Sunday Night: Lamb and Sweat Potato Stir Fry with Veggies

NIGHT 1 of the 4HB Diet. It was getting late and I was running out of ideas so I did what I often do in such situations and that is- throw everything I want to eat in a pot and see how it turns out. In this case- SUPER YUMMY. Will is already requesting that this become one of our 'regular' meals. Basically it went down like this:

Heat a few glugs of olive oil in a large frying pan or shallow dutch oven and add:

*half an onion chopped

*medium shallot sliced thin-ish

Cook until onions start to get translucent and then add the following:

*1 large sweat potato cubed in 1" squares

Cook until getting soft but not yet totally done and add:

*2 small zucchini sliced in 1/4" half rounds

*1 small summer squash sliced in 1/4" half rounds

* handful of green beans cut in 1" lengths

(plus any other veggies you might want)

and

*1Lb ground lamb

Cook it all up until everything's done (potatoes are soft etc.), covering and stirring occasionally. Drain the fat if desired and season with:

*soy sauce

*basil

*salt/pepper

And Enjoy! This can be made a million ways- let me know your flavor combinations that work best in the comments below.

Get Fit with a Towel and Some Laundry Detergent

Hey Guys!

Ok. So everyone wanted me to post a little somethin' to keep ya'll from going flabby while I go out of town... Good idea! I said. So here is a quick and dirty run down of a few of our favorites to keep you solid in my absence. It is using ABSOLUTELY NO fancy equipment (aside from environmentally friendly laundry detergent! ;) and can be done anytime, anywhere.

It's a good, basic, balanced workout that requires nothing more than a bit of motivation and a bit of floor space. Speaking of floor... I recommend using a mat or a towel for the floor exercises- mine was lost somewhere in the move and I can tell you- the hard wood floor is less comfortable than it looks!

Tip- pause the video after each exercise so that you can do a full set of repetitions before going on to the next. I didn't go very far in depth about each exercise since this is meant as a reminder/guide for those who already work with me... That said, if you have any questions or concerns just write me a little comment and I will see what I can do to address them! (...maybe even in video form! Wouldn't that be high tech and fabulous?)

Otherwise...

Here we go!

Yee-haw!

Here's the outline of what we are doing:

FOUNDATION:

-plank- 30-60sec.

-cobra- 30-60 sec.

- hip-bridge with alternating legs- 20repetitions

WORKIT: (do 3x through)

-Squat/One-Legged Squat/Lunge/Lunge-Kick- 25reps (basic squat), 15-20rep. (single leg versions)

-Push-Up- 15 reps of the hardest variation you can keep good form doing

-Bent-Over (laundry) Row- 25reps. (depending on weight of found object)

CORE:

- Froggie (knees out) forward curl- 20+reps

-Froggie with Hovering Feet- 10+reps

-Froggie Full Clamshell (feet and head)- 10+ reps

-Froggie Feet Only-10+ reps

-Toe Taps- (as long as you can hold form)

-Side Plank- 15 ea side

STRETCH!!!

-chest, hip flexors, quads, hammies, spine, calves etc. (or just go to yoga.)

Note: This was filmed (and originally posted) November 2009- ths the short hair and no furniture :)