Killer Soup

Suzanne —  April 17, 2014 — Leave a comment

In my last post I said that I’d much rather tell you about a killer workout than a killer pot of chili. Well, I decided there is absolutely no reason why I can’t do both.

Smoky Bacon Chili:

First, I must give credit where credit is due. I found this recipe at www.PaleOMG.com. Self- professed food obsessed, Juli, has done us right with this one. Ummm….Yum! For a soupier version, just add water.

Ingredients

  • 2-3 sweet potatoes (optional)
  • 6 slices of bacon, cubed
  • 1 garlic clove, minced
  • 1 yellow onion, diced
  • 1 red pepper, diced
  • 1 green pepper, diced
  • 1lb ground beef
  • 1 tablespoon garlic powder
  • 1 tablespoon chili powder
  • 2 tablespoons smoked paprika
  • 2 teaspoons cumin
  • 1 teaspoon cayenne pepper
  • 1 (14) ounce can of fire roasted tomatoes
  • 1 (8) ounce can of tomato sauce
  • salt and pepper, to taste

Instructions

  1. Preheat oven to 400 degrees. Poke holes in your sweet potatoes with a fork. Place on rack in oven and cook for about 30 minutes or until potato is soft and cooked through.
  2. Now pull out a large pot, add the cubed bacon and let cook down.
  3. While the bacon is cooking, chop all the veggies.
  4. When the bacon has browned and is a bit crisp, add garlic clove and veggies.
  5. Let cook for about 6 or so minutes, then add your ground beef and all the spices.
  6. Once the beef is browned, add your tomato sauce and fire roasted tomatoes.
  7. Mix well and let all the flavors meld together while cooking on low for the next 8 minutes or so, stirring occasionally.
  8. Then split open your sweet potato, pour your chili over it, and eat. Delicious

So, put that in the crockpot while you hit the gym. Below is my most recent squat workout.

  • Foam rolling and dynamic warm-up
  • Extended warm-up: 2 sets each of glute ham raise, KB carry and inverted row
  • Back squat: 45×5, 70×5, 105×5, 135×3, 155×3, 175×3, 195×3, 195×3, 205×3, 215×3, 225×1 (roughly 90%)
  • My first four sets of squats were paired with inclined DB press
  • Front squat using a safety bar (narrow stance):140×8, 160×8, 160×8, 160×8
  • 4 sets of step ups, loaded on front leg only
  • 4 sets of plank on a stability ball
  • Finisher: 6 sets of glute bridges using 120lbs of chain and a band around my knees

After that I was definitely ready for some killer soup.

This blog is titled in loving memory of Nell Waldrop and her very own special recipe of “killer soup”.

Suzanne

Suzanne

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