Workout of the Week

This workout is another cardio session. Although it’s pretty simple as far as layout goes, it involves max effort. Find a track or a treadmill and get after it. Here you go…

1 Mile Run

3/4 Mile Run

1/2 Mile Run

1/4 Mile Run

Pretty simple, right? Well, I want you to do each of these distances as fast as you possibly can. Rest 3-4 minutes in between (or however long it takes you to recover and feel ready for the next interval).

WORK HARD!!!!

Monday Morning Motivation (on a Tuesday)

1920493_659017074133749_1428366419_nThis is very similar to the approach that I take with my own running.  Nobody has a perfect body, certainly not me.  But, if you can start focusing on what your body can do, as opposed to what your body looks like, then you’ll get so much more out of your workouts and life.  You can do more than you realize, so focus on that, and you’ll be much better off.

Healthy and Homemade

Memorial Day weekend is here and the food and drinks will be flowing.  Most of you will over-indulge – trust me, I’m including myself in that category.  But, for those of you who are going to be somewhat conscious of what you’re eating, here is a SUPER easy recipe for you to try out.

Spiced Sweet Roasted Red Pepper Hummus

 

Ingredients

1 16 oz can drained garbanzo beans

1 4 0z jar roasted red peppers

3 tablespoons lemon juice

1 1/2 tablespoon tahini

1 clove garlic, minced

1/2 teaspoon ground cumen

1/2 teaspoon cayenne pepper

1/4 teaspoon salt

1 tablespoon fresh chopped parsley

Directions

In an electric blender or food processor, puree all ingredients.  Process them using long pulses, until the mixture is fairly light and slightly fluffy.  Make sure to scrape the mixture off the sides of the food processor or blender in between pulses.  Transfer to serving bowl and refrigerate for at least 1 hour.Sprinkle the hummus with the chopped parsley before serving.

Sprinkle chopped parsley on top before serving.

Workout of the Week

This week I’ve got a cardio workout for you to complete.  It’s a pretty simple workout, only taking 25 minutes to complete, including a warmup.  Here is your workout:

5 Min warmup – Light jog 4 min/walk 1 min

Workout:

10 sets: Run 90 seconds/walk 30 seconds

2-3 minute cooldown (optional)

There you go, it’s as simple as that.  I want you running as quick as you can for 90 seconds.  I don’t care how slow you take it for the 30 second rest, but crank it up on the run.  You should be tired at the end of each set, but not so tired that you can’t maintain the same speed on the next set.  By the time you are on the last couple sets, you should be running much faster and expending a lot more energy.  Run hard enough on the last set so that you wouldn’t be able to maintain that speed on another set if you were to keep going.  A short and sweet workout, but one that should be tough!!

WORK HARD!!!

Shaking My Head

This picture is so wrong for so many different reasons.  Take away the fact that it’s a bunch of dudes in speedos hopping all up on each other.  Even if Sophia Vergara was in a thong bikini asking to do situps with her legs wrapped around my neck – okay, I think I just talked myself into it.  I’d definitely do it then.  Nonetheless, I think you get my point.

Healthy and Homemade

Super Simple Salmon Recipe

Full-flavored salmon pairs well with a sprightly vegetable combination such as zucchini and tomatoes.  Salmon is the best choice here, as it is an unbeatable choice for omega-3s. Halibut is another healthy option, as is cod. Buy thick fillets to give the veggies time to cook without drying out the fish.

Work time: 15 min
Total time: 35 min
Servings: 4

1 vegetable combination
8 tsp reduced-sodium chicken broth or water
4 boneless, skinless salmon fillets (6 oz each), 1-1 1/4″ at thickest point

1. HEAT oven to 450°F.

2. PREPARE one of the vegetable combinations.

3. TEAR 4 sheets of foil, each 14″ long. Place on a work surface. Spoon one-quarter of vegetable mixture on half of each sheet, leaving a margin of about 2″ on the 3 outer edges. Add 2 teaspoons of the broth to each. Place a fish fillet on top. Sprinkle lightly with salt and black pepper.

4. FOLD other halves of each sheet over fish. Fold over edges of long sides and flatten. Fold over twice more to seal. Repeat to seal other 2 edges of each foil packet.

5. PUT packets in 1 layer on baking sheet and bake 18 minutes.

6. CUT tops of packets with knife (careful—steam burns), and spoon fish and vegetables onto 4 plates.

NUTRITION (per serving)

419 cal

36 g pro

5 g carb

1 g fiber

27.5 g fat – 6 g sat fat

275 mg sodium

Workout of the Week

You’ve got 10 exercises this week.  I want 30 Reps for each exercise

  1. Alternating Lunges
  2. Situps
  3. Pushups
  4. Squat Jumps
  5. Split Squat Jumps
  6. Alternating Leg Lifts
  7. Plank Climbs
  8. Mountain Climbers
  9. Knee Crossovers
  10. Side V-Ups

Here’s the kicker:  After EVERY exercise I want 10 burpees!!  Thats’ gonna put you at 100 burpees total for the workout.

400 Total Reps.  100 Burpees.  300 Full Body Reps.  Get to it.

 

WORK HARD!!!