Comfort zones are where goals and dreams go to die
Andy Frisella, CEO and Founder of 1st Phorm, said it best. He said, “It’s not luck, it’s not magic, it’s not circumstances. It’s developing a great plan and EXECUTING on it, day in and day out until the visions in your head become your reality.”
What you want in life will take work and that work comes from YOU!
You can’t wish for it. You can’t hope for it.
You have to get out of your comfort zone and take the steps needed to reach your goal, whatever it is.You must have a plan, either one designed by you or someone else, but you’ve got to have a road map to get to where you want to be.
Regardless of the goal, you can’t just fly by the seat of your pants and expect to get there. Anything you want to truly do requires a plan of action.
Comfort Zones Are Chains That Need To Be Broken
In May of 2020, I had a friend who is also a personal trainer suggest to me that I should enter an NPC Bikini Competition.
I had been working out solid for about a year but NOT solid enough to do THAT.
I thought long and hard about it and decided “What the hell. I’ll give it a go.” I won’t lie, everything about this new goal was OUT of my comfort zone. Although it was nine weeks of grueling hard work, I got up there on that stage and got 3rd place in my division. Had I not stepped out of my comfort zone I would have never experienced that amazing moment in my lifetime.
Comfort zones are those places that keep us in chains. Sometimes chains of our own choosing and sometimes comfort zones are merely places of just being afraid. But regardless, in order to achieve and attain our goals and dreams, we MUST break out and break through those chains that keep us captive.
I always think when I’m needing to get over a hurdle that is keeping me frozen “but will it KILL me?”
Almost always the answer is “no.”
Comfort zones are comfortable places that we get stuck in and where growth goes to die.
Remember this, if you want to reach the goal you have set before you, YOU MUST DO THAT WHICH IS UNCOMFORTABLE!!!
It’s not easy but will it be worth it? If it’s something you want badly enough YES, it will most definitely be worth it.
NOW get out there and set a goal and step OUT of your comfort zone!
Core exercises are good for you and whether you knew it or not, your BACK is part of YOUR core
Who’s got back issues besides me? Anybody, or am I the only one? Our back is literally our foundation and everything seems to flow from it. So it stands to reason that we are not only obligated to protect it but to strengthen it as well. As we get older it’s even MORE IMPORTANT to be building not only a strong back but a strong core as well.
Our Core: What Is It?
Core exercises are an important part of any fitness regimen but do you even know WHAT the core muscles are? Let me tell you. Your core muscles include your pelvis, abdominal muscles, and your back, which includes uper and lower back. Basically your core is your TRUNK.
Strong core muscles make it easier to do many activities, such as shoot a bow, get dishes down from the cabinet, put jeans on, and even bend down to tie your shoes.
A Strong Back And Core Is Important For Everyone
Strong core muscles are also important for athletes, as well to day to day life activities.
Weak core muscles can lead to fatigue, less endurance, and injuries.
Back Exercises That Strenthen Your Core
I have had a bad back for years.
Back in ’94 I ruptured two discs at the ripe old age of 30 and back then I refused to slow down. I kept biking 24 miles a day and running stairs and working out.
I literally couldn’t stand up and had to go through physical therapy and be put on pain meds. Plus, I had a 3 and 5-year-old with no family around because we lived on a military base 23 driving hours away.
I was soooooo dumb for being sooooooo stubborn.
After 3 months of physical therapy AND taking a hiatus from the torture I was forcing my body through, I gradually began to improve.
During that time, and even now, I have certain exercises that I do weekly to not only strengthen my back muscles but to also strengthen my core. As I’ve gotten older I’ve learned that a strong back is important in order to live a healthy, active life with my family.
Below is a list of exercises I do each week, on back day, to make my back stronger and keep it flexible.
The Lat Pulldown
The lat pulldown is a great exercise for giving you not only a strong back but also that nice V-shaped back. Normally I do 4 sets of 12-15 and I start with 50 pounds and then gradually add on with each set.
The lat pulldown
The Seated Row
The seated row is another powerful exercise to strengthen your back and core.
Obviously, you have to have a machine to do this one but any gym has one and they are easy enough to do at a beginner level. My routine with this exercise is 4 sets of 15, adding weight with each set.
TRX Pullup
Another great workout exercise, and perfect for a beginner level, is the TRX Pullup.
The TRX Pullup
Basically, the TRX pullup is just leaning back, almost parallel to the floor, and I said ALMOST.
Keeping your body straight and your head in alignment with your body, you pull yourself up and then lower back down.
You are pulling up YOUR body weight. Each time I do this I immediately feel it in my biceps and back muscles. I do 4 sets of 10 and usually do this as a warm up for back day.
This exercise is done with any size dumbbell and is basically just a down and up motion, bending at the waist and securing yourself on a bench or solid surface. I do 4 sets of 10, gradually increasing weight with each set. It’s perfectly fine to maintain the same weight with all four sets.
What I Have Learned
What that experience of the ruptured discs taught me was this:
1. Don’t be dumb/stubborn when it comes to letting your body rest when you get injured;
2. It takes less time to recover when you take the time you need and MORE time to recover when you don’t,
but most importantly
3. EXERCISE and STRENGTHEN your back and core. The only way to is through.
I’ve always been stubborn and at the time was hell-bent on proving that no injury was going to keep me down (that 30-year-old mentality) and honestly, it took years of working out AWAY from me because after I did recover I was too scared to jump back in that saddle.
Moral To This Story
Listen to your body and listen to the ones who know more than you.
That said, you know your body better than anyone.
Be smart, be safe, but more importantly be healthy ❤.
Hunting season is filled with moments that you look back on and wish you would have done things differently. That’s hunting hindsight.
Hindsight is most always 20/20 when it comes to hunting.
Especially during bow season.
A couple of evenings ago I had literally just sat down in my stand when I remembered the advice of our youngest son, Tristan. Earlier that day he had told me that the bucks were really responsive to grunts and the ratting horns.
So.
“Rattle, rattle, rattle!”
I’ve never had much luck with the rattling horns but I brought them with me just in case.
Before I got completely situated, I decided to go ahead and put out a couple of grunts and then rattle some in spite of the crazy, gusting wind that was blowing. HARD!
I went back to organizing my little tree stand area for that night’s sit.
No more had I turned my head when BAM! Here come TWO nice bucks charging down the hill, right to the little patch of timber about 50 to 60 yards to my right.
Wow!
That was fast!
Getting overly excited and thrust into “what to do now mode,” the only thing I could think of as I watched them frantically search for the “scrap” they thought they were coming to get in the middle of, was to get out my grunt call.
So I did what I thought would keep them close and come over to me so I could get a shot at one of them.
I grunted lightly.
They looked, of course, but as I raised my arm, to quietly reach for my bow and get into position to possibly shoot, my grunt call fell off my lap (stupid I know) right into the trees below my stand, startling them just enough to run back up the hill from where they came.
To top that off, shortly afterwards one of my gloves dropped into the bushes as well.
If I hadn’t been piddle poking around with my stuff I would have seen them come out of the timberline and I would have been making plans as they charged down to my rattling.
I would have been anticipating their move and been prepared.
Secondly, KEEP CRAP OFF MY LAP!
Put it on hangers or in my pockets. To my defense, though, when I’m wearing my harness it’s hard to really get to my pockets because I’m so bound up.
The moral to this story is this.
Always be ready for ANYTHING and learn from your mistakes.
Be teachable, even if you’re both student and teacher.
Hunting lessons are not just for hunting. They can be applied in day to day real life.
Be ready for anything that might come your way and be looking around and not down. You might miss an opportunity if you’re not ready for it.
Three easy, at-home workouts that you can do to have stronger legs
There is nothing more embarrassing than being the one to plan a day hike for your family or friends and then be “that girl” who is the out-of-shape squeaky wheel. Day hikes are usually all day, that’s why they call them “day” hikes. Because of the various terrains, you might encounter, building strong leg muscles are important if you expect to keep up with your family while hiking.
A couple of years ago my husband and I were in Las Cruces, New Mexico for his job. When I’m out on the road with him I love to find the closest hiking trails. I fill my backpack with water and snacks and then head out for the day.
Motivation Can Sometimes Be Spawned On By Others
One particular Sunday during our stay in New Mexico I suggested that my husband and I hike one side of the Organ Mountains. He has only been hiking with me a few times, and although he didn’t really want to go, he agreed to it.
After what seemed like forever, we finally found the Pine Tree Loop Trailhead. Although my husband would have rather been watching the NASCAR race back in our camper, he made a valiant effort in coming with me and even carried my backpack. At least for a short distance.
As we maneuvered up the trail, him leading the way, I noticed that although I consider myself to be in excellent shape, he was zipping up the hills with ease and I was gasping for air and sweating profusely.
Every half mile I found myself to be winded and needed to rest. By about the second mile up the mountain, my legs were on fire and needed relief.
I am a hunter and I walk what seems like a million miles during hunting season. But this trek was totally different. The elevation change and the climb to the top were more difficult than I imagined and my legs weren’t as strong as I thought they were.
When I returned home to Missouri I committed to strengthening my lower body. I knew that particular area needed a lot of work and that the starting point would be to build strong leg muscles.
I want to share some of my favorite “stronger legs” exercises with you that I continue to do, even now, to not only prepare you for hunting season but especially for hiking season. Because believe it or not, that time is upon us.
Squats
One exercise I include in my “leg day” workout is SQUATS. I am not always able to get to the gym and lucky for me, and you, squats don’t require you to have a membership anywhere. In fact, you don’t technically even have to use weights. You can squat wherever, whenever, and as many times as you choose to.
I have several sets of dumbbells in various weights that I use. The important part isn’t the weight so much as it is in the motion of squatting and coming back up. When you come down to that 90-degree angle, execute your squat by PUSHING your weight BACK UP. Thus building not only your thigh muscles but your butt muscles as well.
Be sure, however, to stand with your feet hip-distance apart when performing this exercise. I change it up some by pointing my toes out occasionally or keeping my feet CLOSER than hip distance. The changing of your stance will determine which part of the muscle you strengthen and build.
Walking Lunges
Another favorite workout, and one that I ALWAYS do, is the WALKING LUNGE. These are EXCELLENT for building strong leg muscles and you will feel the burn if you do very many. But remember that burning is good!
Basically, you are just taking GIANT steps forward, coming down to a 90-degree angle with the outstretched leg. I love this exercise and do it almost every day.
This is another exercise that you can do WHEREVER YOU WANT! Adding weight the walking lunge gives you a bonus, although you will notice your heart rate going up even more with the extra poundage. Depending on my mood and how I’m feeling on a particular day, I may or may not add weight.
And it’s as simple as carrying one dumbbell with two hands or a dumbbell in each other over your shoulders as you take your steps forward. My arms begin hurting with two so I tend to just use one. This is an easy effective exercise. You’ll notice stronger legs quickly.
Reverse Lunges
My last “favorite” for strengthening legs is REVERSE LUNGES. This exercise is a butt kicker for sure but so effective for building strong legs.
Standing with feet hip-distance apart take a step forward as if you’re going to do a front lunge. Instead of bringing that front leg back to standing position, you just lower yourself until your leg is at the 90-degree position.
Make sure that the knee of your extended foot does not come down past your foot or toe of your athletic shoe. Squat deeper if you have to. The undue pressure will be placed on your knee, and possible injury, if your knees go over your foot too far. Be very mindful of that. It’s not worth injuring yourself. Not to mention it would put a halt to your hiking adventures.
These 3 Workouts Can Literally Be Done ANYWHERE
These three exercises to build strength, as well as “sexy” legs, are easy and can be done anywhere. Not surprising but I have done them in the various campgrounds as well as hotels we’ve stayed in over the years.
We were in Denver last year and I was ” walking lunging” up and down the hallways and executing the “reverse lunge” in the stairwell of Cottonwood Suites. I might have gotten a few stares (little pun there) but I didn’t really care. I was focused on keeping my legs strong and no amount of humiliation or embarrassment was going to keep me from my goal.
“A girl’s gotta do what a girl’s gotta do.”
As far as how many reps I do of each, I normally do three to four sets of 15, depending on my mood. Three sets are a great starting point.
Strong legs are important for life in general. Not just for hiking or hunting. As I inch through my 50’s I am reminded of that every day.
As my grandchildren get older I want to be able to run and play with them as well as share my love of hiking and exploring all that this big, beautiful world has to offer.
I’ll bet that if you’re like me, you want to enjoy those same things.
Building a stronger body and mind is key to a long and happy life.
This Simple Deer Steak Recipe Will Be One That Becomes A Family Favorite
I don’t know if you do it in your family, but in ours, we do the “birthday dinner request” thing. This means that on birthdays you get to pick what you want to be cooked and then we all gather together for a family dinner and I make it. And as luck would have it my husband’s birthday is the first day of the year so we can always count on having his yearly favorite Cream of Mushroom Deer Steak Recipe over rice or pasta with my famous Baked Caramel Cheesecake from scratch. Yes, he’s spoiled!
Personally, I would rather have a smoked turkey with a side of strawberries and shortcake but he ALWAYS picks this recipe so it makes it easy to plan for. This simple deer steak recipe will become a family favorite in your house as well as in mine. And you’ll find that on those nights when you have very little time to whip something up, my Cream of Mushroom Deer Steak Recipe will be a go-to time and time again. I promise, with only a few ingredients, and just a short amount of time to prepare, you will be sending me a nice note to say THANK YOU, KELLY!
Cream Of Mushroom Deer Steak Recipe
What You Need:
2 lbs of deer steak (cut into small chunks)
Canola oil
2 Family Size Cans Of Campbell’s Cream of Mushroom Soup
1/2 C Milk
Directions:
First, in a large skillet, I place a small amount of canola oil and turn the heat to medium heat. When it gets hot I put in the meat chunks and I brown them until good and done on both sides. You’ll need to season the meat to your own taste but for my husband, I normally season with garlic salt and pepper. We LOVE garlic salt. I put garlic salt on just about everything.
Next, I put the brown deer steak chunks on a paper towel to let the grease drain from the meat.
Time To Prepare The Cream Of Mushroom Soup!
After the meat drains I open up the two cans of soup and put it in a large saucepan and turn the heat on low and let it cook. This is the time I add the milk. You must continually stir or else the soup will scorch to the pan. I have done that before and it tastes like burnt milk. It’s horrible, so stir, stir, stir until it’s creamy.
Once you have the soup ready it’s time to add the meat. What I do is just scoop the deer steak into the large saucepan of the cream of mushroom soup and continue to cook on low until it’s bubbly and blended together well.
And that’s it! It’s done!
Cream Of Mushroom Deer Steak Recipe Goes Well With Just About Anything
My husband and I have a difference of opinion on what to serve with this recipe. He loves rice. Wild rice or white, he doesn’t care but it has to be poured over rice.
As for me, well I like mine poured over pasta. Whether it be angel hair pasta or just plain old egg noodles, I want PASTA! Usually, since it’s his birthday meal, I give in and do the rice. What kind of wife would I be if I demanded my way on his birthday?????
As for sides, I usually do garlic bread and peas and potatoes or some other green vegetable. I know, I know, potatoes and rice…too much starch. But around here we love our starch!
Regardless of what choices you decide on, I promise that my Cream of Mushroom Deer Steak Recipe will be a hit with your family and it might even become a “birthday request” recipe. I would be tickled to find out that it sparked a new “tradition” in your house. Be sure to let me know if it does! I’ll be sure to pass that on to my husband so he can have bragging rights. It was him who came up with this simple Cream of Mushroom Deer Steak Recipe. Who knew he could come up with something so tasty? Not me.
