Hey Folks,
Welcome back to Life Ingredients, the place where we take care of the whole person—spirit, mind, and body. Every edition is a reminder that real health isn’t about chasing perfection, but about building habits that make you strong, composed, and capable of creating a life you love.
We start the way we always do—by moving. Now let’s get to work!
The legs are our means of transportation and the largest muscle group in the body. As such, the more you can build them up, the more they can supercharge your metabolism; bigger leg muscles worked regularly are calorie-burning factories. My trainer Steve Wrona recently put me through the below leg workout and I swear: I felt leaner the next day. To say nothing of feeling more athletic, energized, and generally stronger.
It follows an EMOM, or every minute on the minute protocol, adding a considerable mental challenge that will keep you engaged and have you trying to beat your old benchmarks when you revisit the workout in the future. Click the video to see Steve explain it all:
EMOM LEG WORKOUT
6 rounds every minute on the minute for 24 minutes
Box Jumps x 6-10 reps
Kettlebell Swings x 15-20 reps
Heels Elevated Goblet Squats x 10-12 reps
Alternating Reverse Lunges x 8 reps each leg
FINISHER CIRCUIT
1 round every minute on the minute for 4 minutes
Jump Squats x 15-20 reps
Kettlebell Romanian Deadlift x 12-15 reps
Wall Sit x 45 second hold
Air Squats x Max Reps in 60 seconds
There is food that nourishes your body, and then there is food that TAKES CARE OF YOU. I’m talking comfort food that is so cozy, so bone-warmingly delicious and relaxing that it’s more of an experience than it is food. I put this butternut squash soup in the latter category. It is not just a soup; it is a revitalizing potion for use in the cold, dreary dark months ahead. Best of all, it’s pretty damned easy to make. Pull up a chair and have a bowl with me, will you?
BUTTERNUT SQUASH SOUP
YOU’LL NEED
3 pounds butter nut squash, peeled and medium dice
1 stick butter
2 white onions medium diced
1 cinnamon stick
2 tbsp yellow curry
3 tbsp coconut milk
6 cups chicken stock
3 tbsp toasted pumpkin seeds
MAKE IT
1) In a large 4-quart stock pot add butter and allow butter to brown, and onions, allow onions to cook over medium heat until translucent.
2) Add butternut squash and curry powder, allow to cook for approximately 5 minutes, making sure not to burn.
3) Add chicken stock and coconut milk. Allow to cook for approximately 1 hour; season with salt and pepper, stirring occasionally.
4) Puree in a blender until soup is smooth.
5) Garnish with pumpkin seeds. Serve with a piece of warm bread if desired.
With the holidays upon us, I have one piece of advice that you need to remember: You’ve got to be kind to yourself. Too much is happening all at once and it’s more than most of us can handle without getting worked up. So when you feel short of breath or the schedule feels too hectic and you feel like you’re gonna drop the ball and let everyone down… remember that’s all just a story you’re telling yourself. You’re one person, doing the best you can.
As for tackling it all, remember: action is the best cure for stress. To me that means steadily staying on top of your to-do list for shopping and cooking and wrapping up your work projects and getting your daily exercise in. How do you eat an elephant? One bite at a time… These days are packed, but if you take a slow-and-steady approach, you’re going to make it to the finish line in one piece.
And when there are simply too many variables and monkey wrenches thrown into your plans and you find yourself completely overwhelmed? Remember you’re allowed to take a time out. You don’t HAVE to do it all. You’re not a superhero and no one can expect you to be. Your mental health and wellbeing are more important than any errand or holiday party or gift. Being whole and present for your loved ones, that’s everything. The rest is just details.
Until next time, remember the words I live by:
NOTHING IS IMPOSSIBLE.
