Workout Of The Week October 13th, 2011

W.O.W. 10/13/2011

You will need dumbbells and a place to run for this workout.

Warm up for five minutes.


Perform two rounds of the following:
Single leg squat hop Right X20
Burpee X20
Single leg squat hop Left X20
Push up and row X20 (10 a side)
Run a fast 400 meter
Rest





Perform two rounds of the following exercises:
Frog hop X20
Jack squat thrust X20
Frog hop X20
Squat and shoulder press X20
Run sprints 30 secs on/30 secs off - 5X




Perform two rounds of the following exercises
Split jump X20
Tuck squat thrust X20
Split jump X20
Overhead lunge X20/s
Run 800 meters





Finish with 4 sets of 20 sit ups.

Easy Spicy Beef Topped With A Fried Egg

I can't remember where I found this recipe but I just ran across it. I love to add a fried egg to spicy beef dishes. It's a compliment to the spice and it adds an extra dose of the perfect protein.

Easy Spicy Beef Stir-Fry

Ingredients

• 1/4 cup soy sauce
• 1 tablespoon hoisin sauce
• 1 tablespoon sesame oil
• 2 teaspoons white sugar
• 1 tablespoon minced garlic
• 1 tablespoon red pepper flakes (optional)
• 1 pound beef flank steak, thinly sliced
• 1 tablespoon peanut oil
• 2 large green onions, thinly sliced

Directions

1. Whisk together soy sauce, hoisin sauce, sesame oil, sugar, garlic, and red pepper flakes in a bowl. Toss beef with marinade, cover, and refrigerate 1 hour to overnight.
2. Heat peanut oil in a wok or large, nonstick skillet over high heat. Add the green onions, and cook for 5 to 10 seconds before stirring in the beef. Cook and stir until the beef is no longer pink and is beginning to brown, about 5 minutes.
3. Fry an egg in a hot skillet so it is brown and crispy around the edges. Flip it and cook just long enough to set the yolk. Place it on top of the beef and serve.
   

Nutritional Information

Amount Per Serving without the egg - Calories: 212 Total Fat: 13.6g Protein: 22g Carbs: 4g
With the egg - add 90 calories, 7g Fat, 7g Protein, 0g Carbs