PRs, Celebrations, Committed Club, and More, during the week of November 1st.
Notable PR Numbers
1 Rep Back Squat
200 - Kelly L
125 - Laura H
85 - Alisa G
5 Rep Bench Press
101 - Misty R
85 - Rachel P and Stefanie B
55 - Jessica J
3 Rep Deadlift
150 - Jillian D
125 - Jayden
102.5 Stephanie S
100 - Judy P
Great job girls!
Committed club
In the month of October, 11 ladies checked in twelve or more times
16- Shannon T
14- Christina F
13- Rachel B, Joanne R, Ashley A, Elsie Y, Laura B, Jillian D
12- Amy P, Eileen A, BJ P
Congrats!
Celebrations
Bridget S has been a member for one year!
Member Spotlight will be back next week. This segment will most likely be bi-weekly.
New Segment - Recipes
We had some requests for Recipes and a Shopping List via the Nutrition Quiz last week. I have some ideas to expand on this, but for this week I’ll just post a picture, directions, and shopping list.
I got this from AI but after digging around a little I found the source: House of Nash Eats
Lemon Chicken
680 grams (1.5 pounds) boneless skinless chicken breasts
2 tablespoons olive oil, for the marinade
2 large lemons, juiced and zested
4 garlic cloves, minced
2 teaspoons dried oregano
1 teaspoons smoked paprika
1.5 teaspoons salt, divided
0.5 teaspoons black pepper
1 cups long-grain white rice
2 cups water
500 grams broccoli florets
1 tablespoons olive oil, for the broccoli
Macros
Estimated - depending on serving size. This is for a quarter of the total recipe: 410kcal | Carbohydrates: 45g | Protein: 32g | Fat: 11g
Cooking Directions
Marinate the chicken: Slice the chicken into equal portions so they cook evenly. Combine chicken breasts, 2 tablespoons olive oil, juice and zest of 2 large lemons, 4 minced garlic cloves, 2 teaspoons dried oregano, 1 teaspoon smoked paprika, 1 teaspoon salt, half a teaspoons black pepper. Toss to coat and let sit. Let it sit in the fridge for the day or 30 min if you are in a rush.
Start the rice
Roast the broccoli: Toss broccoli florets with 1 tablespoons olive oil. Roast until the edges are browned and crisp.
Sear the chicken: Heat a large skillet over medium-high heat. Cook the chicken in a single layer, without moving it, until golden on the bottom, then flip and cook until the internal temperature reaches 165°F.
Rest and serve: Let the chicken rest a few minutes. Fluff the rice with a fork, then divide the rice, chicken, and broccoli among plates. Pour any pan juices over the chicken and finish with a squeeze of extra lemon if you like.
Shopping List
I put chicken thighs below. We typically mix breast and thighs in our prepped chicken.
“Pro” Tip
This is an easy recipe to double or triple the amount of everything and have ready to go for the week.
Food Quality
I know it’s a balance between quality and price. Some items on the list can be replaced with middle or bottom shelf products. Sometimes the bottom shelf actually has cleaner ingredients than the mid priced options.
The list in the picture is from Whole Foods. Whole Foods is too far for me, but we did most of our shopping there when we were in NJ. I really like the Air Chilled chicken. I think it definitely tastes and smells different than the typical cooling/disinfectant bath used.
When chicken is being prepared for commercial sale it can either be cooled with cold forced air or it sits in a bath of who know what. It was/is a chlorine mixture, but I have also seen a food grade acid bath of peracetic acid or vinegar. Peracetic acid is acetic acid mixed with hydrogen peroxide and sulfuric acid. Sounds like a great marinade……
I think chicken smells terrible after it is cooked and stored. I’ll do an experiment, but I bet I can tell the difference between air chilled and liquid bath. What I really need to find is a local chicken farm, but generally a farm can not process their own animals. The industry is heavily regulated.
The rice on the list is a from a farm in California that practices regenerative farming. Click here to read more about them.
Fun fact, I heard rice was grown in Sneads Ferry. If you look over the bridge you’ll see unnatural straight lines, which are said to be from growing rice there. I heard this from someone I used to work with, and I found some evidence online that backs that up.
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Supplements
In common supplement terms, I don’t take anything.
However, I’d count caffeine and protein powder as supplements. So, if you count that I have caffeine daily, and protein occasionally - twice a week. I still have Naked Greens too, I use that maybe once a week.
Product Review
None this week. Some different samples are on the way, so this segment should be back next week.
Apparel
Use code FALL50 for 50% off all in stock apparel. Click here to see what’s in stock. Some of the sweatshirts run very big. Make sure you try it on when you pick it up.
I’m working on a new order for early 2027.
Ask a Question
To ask a question for next week click here: https://www.l-h-s-c.com/question-form