How to cook the perfect steak

Mostly from the Good Eats ep below.

  1. Buy a steak that’s at least 1” thick
  2. Season with salt, pepper, and canola or safflower oil and let rest for 30 minutes
  3. Heat oven to 500 degrees with cast iron skillet
  4. Once oven and cast iron skillet is at temp place the cast iron skillet on a high heat burner for 5 minutes. I personally don’t add more oil since I’ve oiled up the steak at seasoning.
  5. Fry for 30 seconds
  6. Flip
  7. Fry for another 30 seconds
  8. Place the steak and skillet in oven for 2 minutes
  9. Flip
  10. Oven for another 2 minutes
  11. Do the thumb meat thing to check for medium rare, otherwise oven for another minute and do the thumb meat thing again (if using a thermometer - 130-145 degrees is medium rare)

Note: you can cook two steaks at a time and stovetop for 45 seconds and oven for 3 minutes on each side.

Kettlebell Workout

Adding to my strength training program.

Here we go.

From active.com

Round1: Sideshow

Stand with feet staggered, right leg in front, holding kettlebell horns at chest. Rotate torso to left as you bring left knee toward right elbow. Return to start. Repeat quickly on opposite side. Continue for one minute.

Round1: Tip-top Toner

Stand on tiptoes, holding kettlebell upside down by horns at chest; squat. Stay on tiptoes and stand, straightening arms overhead, then lower kettlebell behind head until forearms are parallel to floor. Reverse movement to return to start. Continue for one minute.

Round2: Low and Go

Stand with feet wider than hip-width apart, toes out, holding horns at chest. Squat, lowering arms toward floor, then step left leg back and to right as you extend arms overhead. Return to squat. Switch sides; repeat. Continue, alternating sides, for one minute.

Round2: Whittling Warrior

Stand with feet hip-width apart, holding kettlebell horns at chest. Lunge back with left leg. Stand, bringing left thigh parallel to floor. Bend forward, lowering arms toward floor, extending left leg behind you until parallel to floor. Return to start. Switch sides; repeat. Continue, alternating sides, for one minute.

Walk Off The Earth - Somebody I Used to Know @spotify play

Spotify Play

Strength Training Circuit

*shamelessly borrowed from Women’s Running magazine*

Walking Lunge with Dumbell Press

Step your right leg into a lunge while pressing a dumbbell over your head with your left hand. Step together with the left foot and repeat on left leg. 10 reps on each leg.

One-leg Romanian Deadlift

Bend forward at the hips, lowering the dumbbell to the floor as your left leg extends behind you. Go as low as you can maintaining a neutral spine. Contract your butt and hips to return to the starting position. 10 reps on each leg.

Overhead Press

Push the dumbbell straight up overhead, extending your arm straight. 10 reps on each arm.

Dumbell Split Squat

Keeping your chest up, lower into a lunge until your back knee skims the floor. Push through your front heel to return to the starting position and repeat. 10 reps on each leg.

Dumbell Squat

Stand with toes turned out. Keep shoulders directly over your hands as you bend your knees, lowering the dumbbell to the floor. 10 reps.

Sumo Squat Jump

Bent-over Alternating Row

Lift one elbow back, bringing the dumbbell up to waist level. Repeat with opposite arm. 10 reps on each arm.

Inverted Row

Hang for 10 seconds, pull your chest toward the bar, then lower to starting position and repeat. 10 reps.

Knee Drive

Lower you body until yoru shoulders dip just below your elbows. Return to the starting position, then drive one knee then the other knee forward underneath your body. 10 reps.

Hip Extension

Lie on your back, arms outstretched on the floor. Place your legs on an exercise ball with your hells resting at the t top. Keeping your fet together, extend your hops off the floor so your boddy is in a straight line. Hold for two seconds, then lower to the ground and repeat. 10 reps.

Plank

Place your forearms on the mat with your shoulders aligned directly over your elbows. Clasp your hands in front of you. 30, 60, 90 seconds.

Bird Dog

Reach your amr forward as your left leg extends behind you. 10 reps on each leg.

Office Health Fair

Confirmed/learned the following:

1. I’m so fat
2. My bp and cholesterol numbers are “ok”.
3. “all that muscle is covered by fat” -Counselor
4. For weight loss target cardio heart rate should be between 155-170. Closer to 170 is best. Do not go over or under.
5. Pant size and “waist” size DO NOT equal. Will google why later.
6. Getting a massage right before lunch is PERFECT!
7. Will experiment with small meals throughout the course of the day.

All in all the fair went well. The highlights were the heart rate tips and, of course, the massage. Oh, and there’s a raffle for an iPad. *crosses fingers*

4. Profit!

  1. At work some of us got new desk chairs and some of those people, myself included, got ergo fitted for said chairs.
  2. Lunch included a banana.
  3. ???
  4. Profit!

Wherein I declare stuff…

  1. There will be NO CHIPS. Unless with sandwiches, and maybe only Ikes.
  2. From the 6th of this month to the 6th of next month - NO COFFEE!
  3. Sleep at a decent hour!
  4. Finish that other book before starting this one.
  5. Drink more water.

This, I declare!

So what does "Android gaining more market share" really mean?

“The iPhone as a business is nearly twice the size of Google’s entire operation.”

Who’s profits are affected negatively by Androids growth?

More stories from Sweet Tomato

Hey lady you want some greens with that cheese and dressing salad?

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What I want @amazonmp3’s service to do for me

Store and make accessible the music I’m NOT already carrying with me.

Spy on said music.

Have @rdio features like offline play and playlist creation (it may have the latter already, but I haven’t checked).

Be able to upload from my devices.

Be slightly cheaper.

Be on the iOS.