PFR Wellness

Recipe of the Week

Thank you 🙏🏼 to one of our own… Tommy Schroeder! Visit his instagram page for great cooking 🥘 and travel ✈️ inspiration!

Author ✍️ - 👨‍🍳

HOPPIN’ JOHN
“A traditional southern dish eaten on NYE for good luck 🍀. The black eyed peas 🫛 signify coins 🪙 and the colored greens 🥬 (kale in this version) represent money 💵.” - Tommy

INGREDIENTS🧂
    •    2 lbs pork, cubed (optional)
    •    (2) tablespoons extra-virgin olive oil
    •     (1) large green bell pepper, diced
    •     (1) large red bell pepper, diced
    •    (1) large white onion, chopped
    •     (4) stalks celery, chopped
    •     (4) medium carrots, peeled and coined
    •     (6) large cloves garlic, chopped
    •     2 teaspoons smoked paprika
    •     1-1/2 teaspoons chili powder
    •     1-1/4 teaspoons kosher salt
    •     1/2 teaspoon cayenne pepper plus additional to taste
    •     1 small bunch kale trimmed and chopped (about 8 ounces) or spinach
    •     2 cans black-eyed peas drained and rinsed (about 3 1/2 cups)
    •     1 can (14-ounces) fire-roasted diced tomatoes
    •     brown rice
    •     Chopped green onions, sliced for garnish

INSTRUCTIONS 📝
1.) Heat oil, brown pork and set aside.
2.) Add more oil, cook onions, peppers, carrot and celery with the seasonings.
3.) Add tomatoes and strained beans and cook until liquid reduces slightly, then add kale. Cook until kale is soft. Salt to taste.
4.) Serve with rice and garnish with green onion.

- Workout of the Week - FULL BODY CARDIO 🥵 FOCUSED CIRCUITS

4 STATIONS 🚉
1-2 Exercises Per Station 🚉
6 Minutes Per Station
Perform 1 round of the Station’s Circuit every 2 minutes, 3 rounds = 6 minutes @ each station
60 Second Rest/Transition🚶🏻‍♀️
Perform 1x at each station (28 mIn w/transition, or Repeat 🔁 1 more round at each station if time (56 min w/ transition)

STATION 1 📦🥵
Every 2 Minutes for 6 minutes
10 Step-ups or Box Jumps
10 Up Downs or Burpees
* When finish the Up Downs or Burpees, rest until the 2 minute mark, then repeat 🔁
* If don’t finish in 1 round in 2 minutes, perform as many rounds as possible of the circuit in the 6 minutes

60 Sec Rest/Transition🚶🏻‍♀️to next station

STATION 2 💪🏼💪🏾
Every 2 Minutes for 6 minutes
10 DB Front Rack Squats
10 DB Bicep Hammer 🔨 Curls to Shoulder Press (narrow palm-in) OR DB Hang Clean & Press
* If don’t finish 1 round of circuit in under 2 minutes, perform as many rounds as possible of the circuit in the 6 minutes

60 Sec Rest/Transition🚶🏻‍♀️to next station

STATION 3 💪🏼💪🏾
Every 2 Minutes for 6 minutes
10 Pull-ups - use bands or jumping pull-up if needed, sub 10-20 TRX/Ring Rows
10-20 KB Swing (select rep # based off weight/pace ability)
* If don’t finish in 1 round in 2 minutes, perform as many rounds as possible of the circuit in the 6 minutes

60 Sec Rest/Transition🚶🏻‍♀️to next station

STATION 4 🚴🥵
10 Cal Air Bike 🚴 or Row
10 Slam Ball 🏀
* If don’t finish in 1 round in 2 minutes, perform as many rounds as possible of the circuit in the 6 minutes

60 Sec Rest/Transition🚶🏻‍♀️to next station

COOL DOWN 😎 - Just 8 minutes!
1.) Perform 🛋 for 2 minutes per side.
2.) Perform 🦂 for 2 minutes per side.

Checkout 👀 Mobility of the Week via this IG page or our PFR Wellness YouTube 📺 page (link in bio) for cool down ideas💡.