W.O.W. March 1st, 2011

Workout Of the Day

Warm up on the treadmill for 5 minutes then increase your speed and run hard for 3 minutes. Drop your speed and increase the incline to 10% and run for 2 minutes.

Hold one dumbbell up in your RIGHT hand, so it's overhead with a straight arm. Lunge forward and back with the RIGHT leg. Repeat 10X on each side for 4 sets.

Run fast for 3 minutes, decrease your speed and increase your incline to 8% and run for 2 minutes.

On the cable machine. Adjust a single-grip pulley about waist height. Step back and lunge forward with your LEFT foot and hold the lunge. Make sure the lunge is deep and static so don't move. Grab the handle with the RIGHT hand and pull it back in a row to your waist. The weight should be heavy enough that you feel off-balance. Repeat 12X on each side for 4 sets. The illustration on the left shows a one arm cable row and the height that I want but her feet are not in the position I want. If she puts her left foot forward and right leg and bends both knees she will be in a static lunge position.

Run fast for 3 minutes, slow down, increase incline to 6% and run for 2 minutes.


Perform decline push ups (feet on a bench or a couple of stacked plates, depends on how easily you do push ups). 4 sets of 20 reps.

Jog easily on the treadmill for 5 minutes.

And yes, stretch. Again I know it is highly unlikely that you will stretch on your own but please, stretch at least your low back, hamstrings and chest (see illustrations below).

Hamstring Stretch

Chest Stretch on the left, low back stretches on the right.

Sweet and Sour Beef with Cabbage

Okay. So I have posted a few chicken breast recipes and will continue to do so but I am also going to post beef recipes. I am a big beef advocate. As long as you choose lean cuts the nutritional pay off is huge. And of course it's high in protein and low in carbs...even when the recipes involve other things besides beef.

Whenever I have complete nutritional information about a particular dish I will include it in the post. Up to this point the chicken breast recipes that I have posted have been from my older files and have been hand written. I do have some recipes that have been copied from who-knows-where and some do have calorie, fat, protein and carbohydrate information.

On that note, here's the recipe:

2 tablespoon vegetable oil
1 pound lean beef cut-up for stir-fry
3 cups cut-up cabbage
1/2 cup sweet-and-sour sauce

Heat wok or skillet over high heat. Add 1 tablespoon of the oil; rotate wok to coat sides.

Add beef; stir-fry 2 minutes or until brown. Remove beef from wok.

Add remaining 1 tablespoon oil to wok; rotate wok to coat side. Add cabbage; stir-fry about 3 minutes or until crisp-tender. Add beef and sweet-and-sour sauce; cook and stir about 2 minutes or until hot.

Prep and cook time is appox. 15 minutes, so super fast. Makes 4 servings.

1 Serving:
Calories 225
Fat 10g
Carb 13g
Protein 22g
Sodium 150mg