The other day I asked clients and my Facebook followers, “What move would you like to master in the New Year?”
It seems that the pull up is the tough move that everyone would love to master.
But it isn’t like bench press or squats or deadlifts where you just start with a lighter weight and work your way up.
Heck, even simply doing assisted pull ups doesn’t always even get you there.
But where there is a will, there is a way. Just like with any other fitness goal you have, you have to TRAIN to be able to do the pull up.
So here are some great strengthening moves to add into your training routine that will help you to master that elusive pull up in this coming year!
HOWEVER, you must be consistent in your training for these moves to work. You can’t simply do them a couple of times one week and then expect to be there!
1. Work on your scapular retraction.
Here are three moves to help. You can add these into your warm up routines any time you do an upper body workout. They are also great rehab moves if you’ve suffered from any neck or shoulder injuries. These moves also help you activate the correct muscles so you can use all those strong back muscles to help you do the pull up!
Scapular Band Flyes - Hold the resistance band with your hands about shoulder-width apart. Arms should be straight out in front of you at about shoulder height or right below. Keeping your arms straight, open your arms out to the side. Pinch your shoulder blades together as you open. Do not let your shoulders shrug up. Then once you open the band to your chest with your arms straight, bring your arms back together so your arms are about shoulder-width apart again and there is no slack in the band. Repeat.
Scapular Wall Hold - Stand with your back to the wall. Step a couple of inches away and bend your arms to 90 degrees. Keep your elbows in by your sides and drive them back toward the wall. Lean onto your elbows on the wall. Do not let your upper arms or back touch the wall. Relax your head back. Pinch your shoulder blades down and back while keeping your core tight as you lean into the wall. You should feel this move low between your shoulder blades. To advance the move, move your feet a bit further from the wall.
Scapular Push Ups - This move has only a very small range of motion. Set up in a push up position from your knees or toes. Create a nice straight line with your body. Then pinch your shoulder blades back and together and press your chest out. Then relax. It is really only a few inches of motion. DO NOT ALLOW YOUR CORE TO MOVE. Do not bend your elbows or allow your hips to sag. All you are doing is pinching your shoulder blades back and together. Also, do not let your shoulders shrug up by your ears.
2. Use isometric holds to strengthen your pull up.
Isometrics are a great way to strengthen the muscles used during pull ups without you having to be able to do a pull up. Here are three isometric holds that I love to use to work on each part of the pull up. The dead hang is an isometric at the bottom of a pull up and the pull up hold is at the top. The mid-pull up hold is exactly what it sounds like – a hold in the middle of a pull up.
Dead Hang - Hold on to a pull up bar or suspension trainer and hang from the bar. Your hands can be facing toward you or away from you. As you hang, do not let your shoulders shrug up. Keep your chest pressed out and your core tight. Your legs should hang down toward the ground. Do not tuck your knees up toward your chest.
Pull Up Hold - You can do this as a chin up or pull up. You can do it off a bar, off a peg board and/or off of XT/TRX straps. Whichever you use pull to the top of a pull up or chin up and HOLD. The less stable the appliance, the harder this move will be. Keep your legs straight down toward the ground and your chin above the bar. Keep your chest should be pressed out and your shoulder blades should be down and back. Squeeze your belly button in toward your spine and keep your glutes tight. Hold there until time is up.
Mid-Pull Up Hold - Hold on to a pull up bar or suspension trainer. Your hands can be facing toward you or away from you. You can either jump or pull yourself so that you are half way up a pull up. If the bar is low enough, you can simply set yourself a mid-pull up then hang from there. You arms won’t quite be bent to 90 degrees. As you hang, do not let your shoulders shrug up. Keep your chest pressed out and your core tight. Your legs should hang down toward the ground. Do not tuck your knees up toward your chest. Try to keep your arms bent as if you are halfway up or down the pull up and do not let them lengthen.
3. Strengthen the muscles of your back.
Once you’ve got everything activated (and before that even you will want to roll out your chest and traps to make sure no overactive muscles are trying to take over), you will want to work on making the big muscles even stronger.
Inverted rows are a great move to help you work toward the pull up because they also force you to work on grip strength and lifting your own bodyweight.
Inverted Rows - Hold a suspension trainer strap in each hand. Walk your feet out so you are leaning back. The closer to parallel to the ground you get, the harder the move will be. Squeeze your core and glutes and press your chest out so there is tension between your shoulder blades. Then row up, keeping your body in a nice straight line. Row until your chest comes up to the handles and then lower yourself back down. Don’t let your hips sink as you lower back down. Also, keep your chest pressed out the entire time (do not let your low back arch though).If there is no bar or XT/TRX on which to do rows, do scapular push ups or corner rows.
One arm weighted rows and T-Bar Rows are also great options. When you do any weighted row, really focus on not rotating or using your legs to help you lift the weight. Focus on keeping a nice flat back and not rotating. You want your back to have to really work to row the weight up.
Doing pull ups are another great way to strengthen your back, but we will get into those with the next point….
4. Use different pull up variations to work on your weak points.
I’ve found that people get super stuck on one pull up variation and never mix it up.
Here are some ways to vary your pull ups to strengthen all the muscles needed to do an unassisted pull up:
- Mix up the grip you use. Don’t always hold with a pull up or chin up grip. Also try a neutral grip (palms facing each other and hands parallel). You can also place your hands wider or closer together. Each grip activates/uses the muscles in slightly different ways. For instance, a chin up engages a slight bit more bicep while a wide grip pull up uses a lot of lat!
- Do assisted variations. The key word there is VARIATIONS. Don’t just always hop on that assisted pull up machine. Try doing a pull up assisted by a jump. Or set up a bar so that your feet can help you push up by pushing off the ground. Or use a band. Vary the assistance you use to force your body to work in a few different ways. Also make sure you are always using as little assistance as possible. Just because something is hard doesn’t mean you can’t try using just a little less assistance. Find your point of failure and then move backward until you can just barely do one or two. Don’t just allow the move to be easy and depend on the assistance.
- Use tempo to strengthen your pull up. Slowing down the tempo of your pull up or down also helps strengthen your pull up. Do an assisted pull up, but pull up for a 3-5 count instead of pulling up as quickly as possible. OR jump to the top of the pull up, hold for a second then lower down as slowly as you can. All of these strengthen muscles in different ways to help you build toward the full pull up.
All of these moves and tips will help you master the pull up. While you need to be consistent in using them, you don’t have to use every single one every time you do an upper body workout. Mix a few in a couple of times a week.
Maybe during your metabolic use a pull up hold or even jumping pull ups. Or the next time you do a strength circuit do a weighted row and maybe some assisted pull ups.
Mix up the techniques you use, focusing on the moves that strengthen your weakest points. There is always a limiting factor to the weights or amount of reps we can do. Find that limiting factor, that weak link, and strengthen it.
And in case you aren’t sure what your weak link is, feel free to comment below and I can help you incorporate these tips into your training!
ALSO, while I didn’t discuss foam rolling above, make sure to roll out and do dynamic stretches before any strength training routine. A huge part of mastering these killer moves is getting the overactive muscles loosen and the correct muscles ready to work!
Eating well this time of year is far from easy.
It is doable, but not easy.
People are constantly bringing in treats to work. You have tons of holiday parties to go to. And everyone seems to always want to go out and eat and drink.
Because this seems to be the season of eating, I then see a ton of clients stop tracking their food and complete give up on all the great habits they’ve developed.
But honestly the worst part is, they start making excuses and feel guilty every second of every day.
Which just makes them stress more and enjoy themselves even less, keeping them in a negative downward cycle that leads to binging and completely giving up on their goals.
So of course at some point someone will say, “Well there just is no way to continue to lose weight during the holidays.”
And yea…losing weight during the holidays can be difficult to do. It most definitely takes a lot of planning and self-control.
But reaching your goals and staying on track during the holidays doesn’t mean you have to continue to move forward by leaps and bounds.
Too often we only think of success as moving forward.
But maintaining the progress we’ve already made is also a victory, especially during times when it is tougher for us to strive for perfection.
So when it comes to holidays, healthy eating and weight loss, I think the proper question to consider is , “How do I avoid gaining BACK the weight during the holidays?”
(Notice I’m not talking about losing more OR about starting a healthy diet during the holidays. Sorry but I’m just not big on trying to start creating new habits at a time when most people can’t even stick with well ingrained habits…)
How do you balance life with your goals to MAINTAIN the progress you’ve already made?
Well for one….If you’re going to cheat…ENJOY IT!
Even worse than the bad food is the stress and guilt that accompanies breaking with our plan or diet.
So just don’t feel guilty. If you make the decision to cheat, ENJOY IT!
For two, just because a food, a treat, is there, doesn’t mean you have to eat it. Pick and choose the things you truly want to eat and don’t feel obligated to eat the other things just because they are there.
You don’t have to deprive yourself of every treat or avoid eating at every holiday party; however, all too often people just eat because it is there even though they don’t truly want it.
Don’t do that. Eat the foods you truly want and exercise the self-control to avoid the foods that are “just there.”
That will help you control your portions to prevent weight gain AND prevent you from entering a downward negative spiral.
It will give you something to enjoy AND BE PROUD OF. You will not feel deprived because you got the food you wanted; however, you will also be able to be proud of the fact that you didn’t let a little treat completely derail all your progress.
For three, life interferes all the time and we have to learn how to deal with it.
We have to find the balance.
If we want to reach our goals, we can’t constantly be like, “Well there is just too much going on right now.” We can’t just say that every time something comes up…Because let’s face it, something comes up like every week!
We have to learn how to balance life with our goals.
We have to understand that our mental attitude is more important even than the foods we eat.
We have to know whether even a small indulgence will lead to us falling off the wagon or if it will keep us from feeling deprived.
We have to learn to deal with the unexpected and not only make choices, but not dwell on them.
If you want to avoid gaining weight during the holidays, and please note I’m talking about MAINTAINING the progress you’ve already made not about losing more weight or starting a healthy diet, you have to remember that reaching your goals isn’t about perfection – that every day you don’t need to be moving forward.
That sometimes it is simply about not doing too much damage to the progress we’ve already made so that we keep our healthy habits intact.
Enjoy the holidays. Don’t stress over a cookie. Just don’t feel obligated to eat everything you see!
Around this time everyone begins setting goals for the New Year.
Unfortunately, 90% of those goals never get accomplished.
And it isn’t because they aren’t meaningful. It isn’t because people don’t want to accomplish them. It isn’t because they aren’t doable.
It is because the goals aren’t clear, aren’t measurable aren’t WELL PLANNED.
The goals that never get accomplished are vague. Like I want to be healthier.
I want to be healthier. That is your goal!?!
Way to set yourself up for failure.
I mean…What is your definition of healthier? How are you going to measure that? What specific things are you going to do to get there? How will you even know if you’ve gotten there?
Heck…Why do you even want to be healthier? Because you are supposed to be healthier? Because you are supposed to WANT to be healthier?
And I’m not saying that being healthier can’t be what you truly want, your overall goal. I’m just saying that if you want to move toward being healthier, you must have specific things to accomplish, things you can measure.
You have to understand WHY you truly want it and what it means to you.
You need to be able to see and measure your progress.
So here are some great tips to help you take that vague goal and turn it into something meaningful that you will actually accomplish this next year!
Goal Setting Tips:
- Focus on one thing at a time
- 10 tips to help you break bad habits
- How to set SMART goals
- Track your progress
- Know the WHY behind your goal
What are your goals for the New Year? What moves would you like to master?
I hear all the time “I’m not as in shape as (insert person’s name here) so I’m probably not in-shape enough yet to train.”
I also hear all the time, “I’ve been here as long as (insert person’s name here). Why can they lifting more than me?”
STOP COMPARING YOURSELF TO OTHERS PEOPLE!
No one is ever in the exact same place as another person or starts at the same point; therefore, you can never compare yourself to another person and their accomplishments.
We all come into the gym, we all start working out, at different starting spots – at different places in our fitness journey.
And no one place is the RIGHT place to begin.
No matter what your level, it is a good time to get started on your journey to a better, fitter, healthier lifestyle.
But what better, fitter or healthier will mean to you, won’t be the exact same thing it means to someone else.
When you start, you can’t look at someone else and compare yourself to them. You can’t compare your progress to theirs or even their current accomplishments to yours.
We each start at different points and are going to have different journeys to success.
Everyone progresses in different ways. And it doesn’t really matter where you are in comparison to anyone else.
All that TRULY MATTERS is that you are making progress toward your OWN individual goals.
So stop thinking about how you compare to someone else and start thinking about how your current situation compares to where you started.
Have you made progress from your starting point to your goals?
Have you learned? Have you grown from where YOU started?
That is what matters.
I mean…Do you truly care if you are better than someone else if it means you haven’t gotten any closer to your dreams?
If you want something to compare yourself to, compare it to where YOU started. Track your goals. Track your progress. Work to make yourself better in comparison to where you started and where you want to be!
There are so many ways to challenge yourself with your workouts.
But all too often people only focus on lifting more weight.
You can do longer or shorter workouts. You can change up the intensity. You can change up the exercises and the equipment you use. You can vary your rest. You can change up your repetition tempo.
You can also vary the VOLUME that you do.
And by “volume,” I mean changing up the number of reps and sets you do during your workout. HOWEVER, increasing your workout volume doesn’t have to mean longer workouts.
It does, however, mean you won’t be able to lift the heaviest weight you’ve ever used.
That being said though, you do want to use a challenging weight that won’t cause you to go to failure, but will create muscle shake-age (that is my very technical term for feeling your muscles start to fatigue as you lift).
You want to challenge yourself while allowing yourself to move from one exercise to the next with little to no rest between.
And even though you aren’t going to failure or using the heaviest weight you can handle, the sheer volume of work you are doing will create muscle gains.
Using heavy weights and low reps isn’t the only way to develop strength and gain lean muscle mass!
Higher volume with slighter lighter weights can also cause great gains.
For example, the forced reps variations I discussed a few months ago can be a great way to increase your workout volume, challenge yourself and help you progress toward your fitness goals WITHOUT just focusing on always lifting heavier weights or doing lower rep counts.
Another great way to increase your workout volume is by doing density sets. One of my favorite ways to do density sets is by setting a timer and then trying to do as many rounds of two or three exercises in that allotted time as possible.
During these sets, you will use a lighter weight and stop before reaching failure so that you never really need to rest more than 30 seconds at any time.
These density set workouts can also be a great way to get in a little extra “cardio” and can be a great way to give your body a break from the low rep, heavy lifting while still helping you to move forward! And if you’ve plateaued with your low rep, heavy lifting workouts, a high volume workout may be just what you need to get over your plateau.
(Shoot, I also love these workouts because I can get in a high volume of work done WITHOUT having to do 20 reps at one time…Since for some reason my brain, in general, hates counting up to 20….)
Below is a sample high volume workout to get you going this week!
Glute Density Set Workout
Stretch and Roll Out:
Set a timer for 15 minutes for each circuit. Perform as many rounds of each circuit as you can in that 15 minutes. Rest 2-3 minutes between circuits. Try to rest no more than 30 seconds at one time during each circuit if you rest even that long.
Mark down how many rounds of each circuit you get in 15 minutes so next time you have something to compete against and show progress!
15 minute timer
8-12 reps each side Single Leg Deadlift
10-25 reps Reverse Hypers
Rest 2-3 minutes
15 minute timer
5-10 reps each side Backward Rotational Lunge to Front Lunge Across
8-12 reps each side Single Leg Glute Bridge
Stretch and Roll Out:
Single Leg Deadlift – For this move, you can hold dumbbells or kettlebells, but remember DO NOT GO TO FAILURE. Beginners should start with bodyweight. Stand on one foot with the knee of that standing leg slightly bent. Hinge over at your hips, sweeping the other leg back toward the wall behind you. Pretend you are driving the heel of that foot straight into the wall behind you. Lean forward with your upper body as you hinge forward, keeping the back nice and flat. Make sure that as you hinge, you are sitting into the heel of your standing leg. Do not lean forward and come up onto your toes. To stand back up, drive through the heel of your standing leg and squeeze your glute at the top. Try not to tap the other foot down at all or at least not till you are fulling standing. Complete all reps on one side before switching to the other leg.
Reverse Hypers – Click here for a description and pictures of me using a small side table I have at my house to do the Reverse Hypers. You can also use a box step or do this move from the ground; however, I do prefer the range of motion the table or box step provides.
Backward Rotational Lunge to Front Lunge Across - This move is actually two lunges, which means that 1 rep is actually 2 lunges. On one you rotate back and open and on the other you come forward and across. Start with both feet pointing toward “12″ on a clock. Performing the lunge first with the right foot moving, take the right foot and move it back toward “5″ on the clock. As you reach your foot back toward “5,” you will pivot that toe so that it is perpendicular to the front foot which is still pointing toward “12.” Lunge down, bending the right knee while keeping the left leg straight. You are sinking your weight back into that right foot. Then drive up off the right heel and come back to standing. Beginners may need to pause in the middle between lunges while more advanced exercisers can go right from the back rotational lunge into the forward cross lunge. After driving the right foot back to center, bring it forward and across the body toward about “10/11″ on the clock. Your right foot will again turn so it is perpendicular to your left foot which is pointing toward “12.” Sink down into a lunge, bending both knees and then drive off the right heel to come back to standing. Repeat those two lunges and then switch to the other side. Beginners will want to use bodyweight while more advanced lifter may front load with a kettlebell or dumbbells.
Single Leg Glute Bridge – Beginners will perform a single leg glute bridge from the ground (however, if you can’t get your hips up as high as with the two leg glute bridge, stick with the two leg variation for now). More advanced exercisers may put their foot up on a box or advance the move further by putting your back and your foot up on benches/boxes. Remember though, you can’t go to failure during these density sets.
Do you pay attention to the volume of work you are doing?
How do you challenge yourself without just adding more weight?
NOTE: Not every workout should contain a ton of reps and sets. Do not go overboard with volume and/or intensity. Not every workout has to be the hardest thing you’ve ever done. Varying your volume and intensity is key to getting results while preventing overuse and injury. Workout variables need to be manipulated to help you work toward your goal.
Rest when you have injuries is super important.
And time off may be just want your body needs.
HOWEVER, sometimes just sitting on your butt and not working out can cause your injuries and aches and pains to become worse and last way longer than they should.
Recovery isn’t all about time-off.
It is also about doing the correct things to increase, mobility, flexibility and stability to help the body become stronger and more balanced.
You can’t just “take it easy” on your ankle, or knee or hip the rest of your life! You can just “rest” ever day all day.
No, life requires you to move around.
And if you don’t rehab the injury, if you just rest until it “feels better,” you are going to end up re-injuring it very quickly OR have to live with never being able to return to your previous activity level.
Seriously…Who wants to be limited the rest of their life!?!
That is why I’ve written a ton of posts about activation, stretching and foam rolling exercises.
You’ve got to STRENGTHEN the muscles around the injured area and CORRECT any imbalances.
So in case you’ve just been resting your injury and haven’t done any rehab, check out these articles this weekend and GET STARTED TODAY!
I love doing a quick workout in the morning before all the celebrating begins.
It can be fun to be active with friends and family before you all sit down for a big meal.
It also just always makes me feel better to get moving on a day when I’m doing a lot of sitting and feasting.
So because I love a quick, fun and social workout on Turkey Day, here is a great cardio blast you can do anywhere.
Happy Turkey Day!
Turkey Day Workout
Stretch and Roll Out:
You will end up completing 10 rounds. Start with just the first exercise. Then repeat the first exercise and add in the second exercise. Then return to the beginning, doing the first, second and third exercise. After adding in a third exercise, return to the top and go down the list again adding in the fourth.
Each round, add another exercise until on the final round you do all 10 exercises.
5 reps Super Crunch
10 reps Frog Hops
5 reps each side Sit Thrus
10 reps Burpees
5 reps Plank Jacks
10 reps each side Ski Hops
5 reps Dive-bomber Push Ups
10 reps each side Oblique V ups
5 reps each side T Push Ups
10 reps Tuck Jumps
Stretch and Roll Out:
Take only as much rest is needed. Complete the 10 rounds as quickly as possible.
This is a great workout to make into a friendly competition. The first one to complete all the exercises wins. Of course that doesn’t mean sacrificing form to win!
Super Crunch – Lie on your back with your legs out straight. Crunch your upper body up as you draw your knees in. Come up so that you are sitting on your butt. Reach your hands to outside one knee. Then lie back down. Then crunch up and reach through your knees. Lie back down. Then crunch up and reach outside the other knee. Those 3 crunches equal one rep.
Frog Hops – Basically a squat jump except you are propelling yourself forward instead of up. So squat down and launch yourself forward, landing softly in a squat so you can repeat. Try not to rest when you land. Try to go right from one jump into another. If you don’t have room for these though, you can perform squat jumps instead.
Sit Thrus - Click the link for a description and pictures.
Burpees – You can do either modified burpees (aka no push up) or full burpees. If you do the push up, make sure it is a full good push up. Also only do the push up if you can continue to move quickly.
Plank Jacks – Start in a high plank on your hands and toes. Hands are under your shoulders and your feet should be together. Then jump your feet apart and then quickly back together. Repeat quickly until all reps are complete.
Ski Hops – Keep your feet together and squat down. Then with your feet together, jump side to side. Try to jump as far to each side as quickly as possible. Beginners may want to pause in a squat after each jump to balance.
Dive-bomber Push Ups - This move can be done from the knees by beginners or from the toes by more advanced exercisers.To do this from the knees, set up at the top of a push up with your hands outside your chest and your body in a straight line down to your knees. Sit back onto your heels as if doing a child’s pose stretch. Keep your hands in their original position. Then start to move forward back into the push up position, but keep your head and chest close to the ground as you go forward. Keep your upper body as close to the ground until your chest is in between your hands. Arch, opening your chest up toward the ceiling as if you are doing upward facing dog. Get a nice stretch at the top, making sure to press down through your palms and elongate your neck. Do not let your shoulders shrug up by your ears. Hold for a second and then sit back into the child’s pose stretch and repeat.
Oblique V ups – Lie on your side with your legs straight and together. Bring them to a slight angle in front of you. Lie with your bottom arm out in front of you at an angle. It will be under your body like you are going to prop yourself up on your side using it. Crunch up reaching your top hand toward your toes as your raise your legs up toward the ceiling. You will sort of prop yourself up on your arm on the ground to “v up.” Complete all reps on one side before switching to the other side.
T Push Ups - See link for description and pictures.
Tuck Jumps – Stand with your feet together. As you jump up, tuck your knees in toward your chest. Then shoot your legs back out to land softly on the ground. You are not squatting with this jump, simply tucking your knees.
The other day I encountered the fitspo below.
I had mixed reactions to it.
One reaction was, “Yea f@#! all those people who don’t believe!”
Another other was, “Yea but that is crappy external motivation. You have to do it for you.”
And a third was, “How long does that motivation truly last? I mean it doesn’t help you find your internal motivation and confidence…”
While beating the odds and defying others expectations can fire us up, it isn’t truly lasting motivation.
It isn’t motivation we can count on.
Because even though it motivates, criticism isn’t positive.
It plants a negative seed in our mind. It plants doubts and fears even if it drives us to prove them wrong.
And in times of doubt, those seeds will grow, potentially causing us to fail.
True success depends on us being positive because plateaus and hiccups and even failures are going to happen. Wanting to defy someone else’s doubts isn’t going to keep you going when the going gets rough.
Because wanting to defy someone else’s doubts is almost like admitting you have them too. When reaching your goal means believing in yourself, knowing you can do it, even when setbacks occur.
I heard a quote awhile back about how successful entrepreneurs must be eternal optimists.
The same could be said, in my opinion, about anyone who is successful at reaching their goals.
This eternal optimism is a key trait that helps them to persevere as the inevitable complications appear when they start to build their vision into a reality. – Marcos Galperin
Believing, hoping, KNOWING, you can and you will make yourself and your world a better place.
Knowing you will do what it takes to reach your goal.
Knowing that even when life/people/whatever get you down, you are going to get right back up and persevere.
Success isn’t about not getting knocked down. It is about getting back up and never giving up.
People may make fun of you for your external optimism. People may put you down and tell you that you can’t. People may doubt because they never had the positivity and drive to do it themselves.
But it doesn’t matter what other people think. It doesn’t matter if you prove them right or wrong.
It only matters that you BELIEVE you can be better…That you want to be better. And that you never give up on your goal.
And when I say this, I say this as a person who knows it isn’t easy to pull yourself back up. As a person who has fallen more times than I can count. As a person who has always gotten back up no matter how bruised, bloodied and destroyed I am.
Because even though I may be bruised and battered. Even though my self-confidence and attitude may seem like they are in the gutter….I always believe I can make things better.
Somewhere deep down inside there is always that burning flame, that drive, to make myself and my world a better place.
And while I may mope around for a day after a big blow, after I feel my world seems to be collapsing around me, there is always that glimmer of hope.
A glimmer of hope shining not from without, but from within.
That external optimism, that eternal belief that you CAN, which simply makes failures a learning experience NOT the end to your goals and dreams.
Be thankful this week for all those failures. For all those times you managed to pull yourself back up.
Be thankful for all those bad times because those bad times showed you how strong you could be. Those bad times that showed you that somewhere, deep down, you really do believe in yourself to be able to get back up.
Be thankful this week and remember that you are your own best fitspo not some stupid picture telling you to prove someone else wrong.
Because let’s face it….
I’ve always loved anything with buffalo sauce on it.
I make buffalo wings and even buffalo cauliflower all the time. Actually I’m not sure which I love more…buffalo sauce or cauliflower!
While I wasn’t feel cauliflower today, I thought it would be delicious to make Buffalo Chicken “Pasta” using spaghetti squash since I was in the mood for spaghetti squash AND buffalo sauce.
However, I quickly realized we didn’t have any chicken…only some ground beef.
So instead of a Buffalo Chicken “Pasta” recipe, Buffalo Beef “Pasta” was born. And boy was it delicious!
Buffalo Beef Spaghetti Squash “Pasta”
1/4 can Tomato Sauce
2 tbsp Frank’s Hot Sauce
1 medium Spaghetti Squash
1 lb Ground Beef
1 clove garlic
Salt and Pepper to taste
1 tbsp heavy cream
2 oz blue cheese
Preheat oven to 375. Slice spaghetti squash in half and coat with olive oil, salt, pepper and some garlic powder. Bake for 40 minutes to 1 hour.
Once spaghetti squash is done, let cool and then scrap out with a fork. Place in a bowl and save until meat and sauce are done.
Heat a skillet on high. Place meat in skillet and begin to brown. Add garlic, salt and pepper.
Once meat begins to brown, add tomato sauce and hot sauce. Cook on high until meat is browned. Then simmer for a few minutes on low.
While meat is simmering, add spaghetti squash and mix well.
In a microwave, combine cream and blue cheese. Melt blue cheese.
Once spaghetti squash and the beef sauce are combined, top with a bit of the melted blue cheese sauce.
Serve. Should make about 4-5 servings.
Thinking about this meal now….It could be yummy after Thanksgiving when you have leftover turkey to use up!!! GOING TO HAVE TO TRY THAT! YESSS!