W.O.W. 2

Happy Monday all!

As promised, here’s your workout of the week.

Perform 10 rep, 9 rep, 8,7,6,5,4,3,2,1 of the following exercises in as little time as possible (post your time in the comments):

-Pull ups

-Star jumps


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Family Fun

Just taking a moment to appreciate the fact that the girls watching us enjoy exercise is rubbing off.  Actions do speak louder than words! :)

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I’ve had several requests for simple workouts that can be done almost anywhere with minimal to no equipment. Here’s the Workout of the Week (W.O.W.) As always, please provide feedback and ask questions!

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O.M.B. (Orchestrated Maneuvers at Breakfast)

Do you remember that alternative pop group OMD from the early ’80s (Orchestral Maneuvers in the Dark).  This morning’s prep of coffee, breakfast, and packed lunch for Ben made me think of them as we deftly prepared all three lickety split in our kitchen this morning.

At 7:15 am I was sitting outside on the screened porch reading the Wall Street Journal when the phone rang…  It was Ben calling to say, “Do you realize what we just did?”  I didn’t really think anything of it at the time but I now realize that in roughly 20 minutes we had easily prepared a healthy and tasty breakfast, packed a nutrient dense lunch and snack for Ben to take to work and savored a kick-ass cup of joe!  Contrary to popular belief, it doesn’t take that much time to prepare healthy meals!

Pictured above:

- sauteed spinach, scrambled eggs with feta cheese and green tabasco and sliced cantaloupe

- steel cut oats

- spinach salad with hard boiled eggs, carrots, red pepper, black beans and avocado

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Mussels for Muscles

Packed with protein, B-complex vitamins, phosphorus, iron and zinc, mussels are a welcome change to our usual chicken, fish and beef meals.  Saute the following ingredients in 2 T. olive oil until browned:

1 C. diced carrots

2 shallots (minced)

3 cloves garlic

Then add to the pot:

3 C. vegetable broth

1 C. white wine (I like to use Sauvignon Blanc)

Bring to a boil and then add the mussels.  Steam mussels in broth for 3-5 minutes until they open.  They’re ready to eat!

*As a general rule, 6 pounds of mussels will serve 4 people.  Make sure you buy them fresh, wash them well and trash any that are open (and don’t close when tapped) or damaged.

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Heineken Chicken

Open can of Heineken, drink half (or otherwise empty halfway), add 2T. melted butter, salt, pepper and 3 cloves of garlic.

Shove the beer can (with beer/butter mixture inside) up the chicken’s a**, place on baking sheet and then place the baking sheet with chicken on top on the grill (approx. 300 degrees).  Cook chicken until thermometer registers 160 degrees (in thigh) or juices run clear.

Let the chicken rest for about 20-30 minutes before cutting into it (this gives the meat time to reabsorb all of the juices so that you end up with a succulent (as opposed to parched) bird.

Serve with mixed green salad.

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