Cooking Tips: Lay your pans with baking paper every time you use the oven. This allows for a super quick clean up. No more soaking or scrubbing for hours!
Training Tip: Injuries come from imbalances in the body. Fix your imbalances and you'll stay injury free... Seems straight forward right
You need to work closely with your coaches and your physio/osteo/muscular skeletal/masseuse/therapist. Film your movement and look for irregular patterns. for instance; valgus knees or knees collapsing in as you squat may be caused from a weakness in the hamstrings. Strengthen the hammies and you'll be more likely to avoid leg pain/knee injuries. This can be said for most of the body. The way you will fix your imbalances is through extra credit training. Spending an extra 5-20 minutes a day focusing on strengthening one muscle could improve your weaknesses/imbalances within weeks!
RECIPE OF THE WEEK
Glazed Pork Belly
Who doesn’t love crackling? Could be an alternative to the Christmas ham this year?
1. Score the fat on the TOP of the pork belly lengthwise. Sprinkle liberally with salt, rub into the score marks and place back in the refrigerator for about 30 minutes.
2. Preheat the oven to 275F (140C). Line a baking baking dish or tray with foil.
3. Smash the garlic cloves with the back of a knife. Place the pork belly onto the baking dish with the fat facing down. Spread the smashed garlic cloves onto the meat. Season with a bit of salt and pepper and the dried sage. Turn the pork belly over so the fat is facing up. Add about ½" of water to the pan.
4. Bake for 2.5 hours at this temperature. Meanwhile, prepare the applesauce by peeling and dicing the apples. Put the apples and cinnamon in a medium sized pot. Add about ¼ cup of water. Cover with a lid (but crack it so that steam can escape) and cook on low for about 45 minutes or until the apples are very soft - exactly how long depends on the type of apples used. At the end, add the lemon juice and butter and mash the apples to the desired consistency. I like mine a bit chunky.
5. After the pork has been in the oven for 2.5 hours, remove it from the oven and increase the temperature to 425F (220C). Mix about ⅓ cup of the applesauce with 1 tbsp honey and spread over the TOP of the pork. Return to the oven for about 20 minutes or until the top is crispy and brown.
6.I served mine with extra applesauce and kale chips. So good!
ABOUT THE AUTHORS
Matty and Stace from The Chief Life are driven to educate and assist you with your health, nutrition and fitness related goals. They are both CrossFit coaches, have heaps of skills with nutrition and Stacey is a Dietitian with almost 10 years of experience. If you want to know how to get the most out of yourself through quality nutrition, we can help! Head to thechieflife.com for more info, to get in touch or to order your personalised meal plan or training program. We create the plans so all you have to do is make it happen! “Stop thinking about it and go be about it”.