Make Your Own Chicken Broth, A Med Ball Finisher, and Stretching the Back

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1. I like to cook. Beyond that I like to make things from scratch.

No but seriously from scratch.

Some examples of this include using a food processor to make ground beef, seasoning and sweetening plain oatmeal, and making my own chicken stock.

When compared to the stuff that comes in a can or a box, actually there is no comparison. Homemade will always trump the grocery store shelf.

My secret: A pressure cooker.

pressure cooker

I picked up my pressure cooker for about $20 not too long ago and it has withstood all of my abuse.

I did not expect it to last almost 3 years now but it has done the job.

What you need:

·        Chicken on a bone- this can be thighs, legs, wings, or the bones left over from a whole chicken.

·        Onion

·        Garlic

·        Carrots

·        Pepper

·        Herbs- some favorites include thyme and cilantro

·        Bay Leaves

·        Salt

·        Pepper

I throw all of this into the pressure cooker and cover it all with water. Once the cooker comes up to pressure I let it go for 1 hour. I strain it and then use or store for later.

Don’t have a pressure cooker? A slow cooker would most likely do the job just as well. Cook on high for 4 hours or low for 8.

I will use the stock to cook beans, chili, and soups. It really makes crappy homemade food taste legit.

2. Try this metabolic finisher with a medicine ball at the end of a workout to get extra fat loss and conditioning benefits.

20 seconds on, 10 s off to transition

·        Med ball slams- throw the ball as hard into the ground as possible

·        Med ball jump/body weight squats

·        Med ball slams side to side (alternating)

·        Med ball split jumps (alternating)- go into a split squat, jump, and switch legs

Repeat this and will only take 4 minutes but it will get the heart rate going.

3. There has recently been an influx of questions and comments about stretching the back.

Typically people mean the low back.

Stretching an area of pain not a good idea because it is usually going to do nothing or make the problem worse.

Yet, I always get asked about how to stretch it. People do not like when they do not get their stretches but I am not about to give them bad information.

The low back especially should not be stretched. It is a joint that is meant to be stable (see: not flexible). When the back is stiff there are other ways to approach the problem.

My go to’s for a stiff back include a roller, a lacrosse ball, or double tennis ball/peanut when I am too stubborn to just give back stretches.

Doing some tissue work in the middle to upper back tends to ease the pressure off the low back. This is when the compliments come about how their back feels great.

Some even think that they stretched it despite not lengthening a thing. I do not care if I never win the “never stretch the low back” battle but if people are moving and feeling better, then I am happy.

Let me know what you think of these random, quick hitter posts. I have fun writing them so I will continue if the interest is there.