Workout Of The Week April 27th, 2012

W.O.W. 4/27/2012

Warm up

Perform the following, all in a row
15 push ups
15 sit ups
15 m mountain climbers
15 jump squats
15 squat thrusts

Take 60 seconds to get to a treadmill
Run as hard as you can for 2 min, rest for 1 min.

Perform all the above drills two more times, including run. Make sure to take a 60-90 secs to get to the treadmill after the drills before starting your intervals, I want you to have some recovery before you sprint. When you are finished with the last set of intervals jog on the treadmill for 3-5 minutes.  Stretch.

Roast Pork in Mustard Crumbs

Pork is a good source of Vitamin C, Niacin, Phosphorus and Zinc, and a very good source of Protein, Vitamin B12, Iron and Selenium.

Read More http://nutritiondata.self.com/facts/pork-products/2203/2#ixzz1sWxzTrXJ


Here's a SUPER simple recipe that is delicious:

2 pounds boneless pork loin, rolled and tied
1 cup garlic croutons, ground
2 tablespoons spicy brown mustard

Preheat the oven to 400 degrees. Season the pork generously all over with salt and pepper. Places on a rack set in a roasting pan and roast for 30 minutes. Remove from the oven and set aside for 10 minutes to cool. Reduce the oven temperature to 350 degrees.

Meanwhile, grind the croutons finely in a food processor or blender, and place in a pie pan. Brush the pork all over with a thick layer of mustard and roll it in the crumbs to coat.

Return the pork to the rack in the pan and roast 30 minutes longer, or until the internal temperature of the meat registers 160-165 degrees. Let stand for 10 minutes before slicing.

W.O.W. April 16, 2012

Work Out Of The Week

You will need one or two pairs of dumbbells and a treadmill or mark off a distance from your house that measures about 400m (or takes about 2 minutes to run going as fast as you can).

Repeat 5 rounds of the following, back to back:

Push up and row X20

On one leg step lunge front, swing leg through to a reverse lunge.
Repeat for 10/side.

Bicep curl and shoulder press X20

Narrow stance squat X20

Double dumbbell french press X15

Run as hard as you can for 2 minutes on the treadmill or outside
Rest

Finish with 3 sets of 20 bicycles

Salmon rocks!

The benefits of adding salmon to your diet are extensive due to it's high content of Omega-3 fatty acids and protein. I hate to cook, which is why the recipes I post are so simple, and cooking fish is an extra challenge for me. And to be honest, I don't really like fish that much. I do however make myself eat salmon once a week. If I don't cook it then I order it at a restaurant. Treat it like a wonder vitamin.

Here's what you'll get by eating salmon:

The protein in salmon is easy for people to digest and absorb into their bodies.

Omega-3 fatty acids will help lower your bad cholesterol. and increase your good cholesterol.

Salmon can also help repair heart damage, strengthen the heart muscles, lower your blood pressure and help prevent hardening of your arteries.

Omega-3 fatty acids help your brain work better and improve your memory. In conjunction with Vitamins A and D, amino acids and selenium they also protect your nervous system from the deteriorating effects of aging.

Eating salmon can also speed up your metabolism. This facilitates your sugar absorption rate and can lower your blood sugar level. Which in turn lowers your risk of developing diabetes.

Four ounces of wild salmon also gives you a full day’s required amount of Vitamin D.


Here's a great, easy salmon recipe:

2.5 pounds salmon fillet
2 tablespoons fresh lemon juice
1 cup sour cream
2 teaspoons finely chopped onion
Salt and pepper

Place fillet in shallow baking dish. Season with salt and pepper; sprinkle with lemon juice. Spread sour cream over top; sprinkle with chopped onion. Bake 10 minutes per inch measuring at it's thickest point. Makes 6 servings.