Work Out of The (Wednes) Day

Yep. We fell behind again. We will now attempt to catch up.

WOD

Superset Dumbbell shoulder presses with  Dumbbell one-arm rows
5 sets of 10-12 reps each
Rest as needed but as little as possible

Continued post-op rehab:
Triset Body weight squats, Modified calf raises and Neutral position calf isometric contractions
3 sets of 20 reps each
Ride a stationary bike for 20 minutes  (without walking boot)

Flatbread Mexican Pizzas

Do you ever latch on to a recipe once you try it and make it everyother night or so for weeks on end? Well, while it hasn't been weeks yet, this recipe is quickly becoming a favorite. It's fast, easy, flavorful and filling and, as many of our recipies are, easily adaptable.

Enjoy!

Flatbread Mexican Pizzas

4 Flat Out flat breads
1 can black beans, rinsed
½ c cheese
1 avocado, peeled, pitted and chopped
1 bell pepper, diced
4 green onions, sliced
1 c tomatoes
Fresh cilantro, chopped
Garlic powder
Cumin
Salsa

Preheat oven to 350 degrees. Place flat breads on an ungreased cookie sheet and bake for about 4 minutes (keep an eye on them, they go from crisp to burnt pretty quickly).

Meanwhile, season black beans with garlic powder and cumin to taste. Microwave for about a minute. Set aside until flat breads are done.

Combine bell pepper, green onion and tomatoes in a microwavable bowl. Microwave for about 1-2 minutes, until warm but still crisp.

When flat breads are done, top with ¼ of the beans, and 1/8 c cheese. Place back in the oven until the cheese is melted.

Top with ¼ of the warm veggies, ¼ of the avocado, cilantro and as much salsa as you’d like.

Serves 4.

Work Out of the (Tues) Day

WOD

Superset Vertical dips and Pullups
5 sets of 10 reps each
Rest as needed but as little as possible

Superset Lying hip thrusts and Lying reaching crunches
3 sets of 15 reps each
Rest as needed but as little as possible

Continued post-op rehab:
Triset Ankle circles, Ankle flexion (both plantar and dorsal) and Neutral position calf isometric contractions
3 sets of 20 reps each
Ride a stationary bike for 20 minutes; while wearing walking boot

Work Out of the (Mon) Day

WOD

Superset Barbell flat bench presses and Barbell deadlifts
5 sets of 10 reps each
Rest as needed but as little as possible

Straightset Lying leg raises and Seated russian twists
50 reps each
Rest as needed but as little as possible

Continued post-op rehab:
Triset Ankle circles, Ankle flexion (both plantar and dorsal) and Neutral position calf isometric contractions
3 sets of 20 reps each
Ride a stationary bike for 20 minutes; while wearing walking boot

Work Out of the (Fri) Day

TGIF!

WOD

Triset Dumbbell stiff-legged deadlifts, Dumbbell shoulder presses and Dumbbell bent-over reverse flys
5 sets of 10 reps each
Rest as needed but as little as possible

Continued post-op rehab:
Triset Ankle circles, Ankle flexion (both plantar and dorsal) and Neutral position calf isometric contractions
3 sets of 20 reps each
Ride a stationary bike for 20 minutes; while wearing walking boot

Work Out of the (Thurs) Day

It's supposed to be nice on Saturday. You might want to make a mental note of this workout and do this outside on Saturday, in celebration of the sunshine and nearly 60 degree heatwave. Or, you know, clean out the flower beds and start on the outdoor chores. May we suggest both?

WOD

Triset Barbell up-right rows, Seated dumbbell cleans and modified K2E (knees-to-elbows)
5 sets of 10 reps each
Rest as needed but as little as possible

Continued post-op rehab:
Triset Ankle circles, Ankle flexion-both plantar and dorsal, and Neutral position calf isometric contractions
3 sets of 20 reps each
Ride a stationary bike for 20 minutes; while wearing walking boot

Work Out of the (Wednes) Day

Check it out, today's work out of the day...

WOD


Triset Box squats, Power squat hops and Reverse hyper extensions
5 sets of 10 reps each
Rest as needed, but as little as possible


Continued post-op rehab: 
Triset Ankle circles, Ankle flexion (both plantar and dorsal) and Neutral position calf isometric contractions
3 sets of 20 reps each
Ride a stationary bike for 20 minutes while wearing walking boot

Lettuce Wraps

By now you should know that our recipes are more like suggestions on how to arrive at a good meal. There is always a lot of room for substitution. Should today's recipe be any different? We didn't think so either. This is perfect for spring, light and easy to prepare. It would make an excellent luncheon if you're into that kind of thing. Regardless, we hope you enjoy these lettuce wraps, no matter what source of protein you try them with. Also, about the photo, I'd like to note that while these are lettuce wraps in the photo, they took a small deviation from the recipe, so your final version may look a tad different, but will promise to be just as yummy.

Enjoy!

Lettuce Wraps

4 boneless, skinless chicken breasts (Tofu, shrimp, lean steak or pork tenderloin would make good substitutions) 

Cooking spray 

4 cups packaged coleslaw mix

2 bell peppers, thickly sliced 

1⁄2 cup chopped, fresh cilantro 

1⁄2 cup unsalted peanuts 

12 Boston lettuce leaves

Sauce: 

1⁄2 cup natural peanut butter 

1⁄2 cup hoisin sauce 

White wine or water 

Garlic chili paste

Prepare chicken on grill or in a large, nonstick skillet sprayed with cooking spray. Chop cooked chicken into strips once fully cooked. Set aside.

Combine coleslaw, cilantro, bell peppers and peanuts; set aside.

To prepare the sauce, mix peanut butter, hoisin in a food processor. Add garlic chili paste to taste. Add white wine or water until the desired consistency is reached. Set aside.

Arrange 3 lettuce leaves on each plate, top with chicken, coleslaw mix and sauce. 

Serves 4.

Work Out of the (Tues) Day

A peek inside the life of a personal trainer, one workout at a time...

WOD

Superset Barbell close-grip bench presses and Vertical dips
5 sets of 10 reps each
Rest as needed but as little as possible

Superset Reaching crunches and Russian twists
5 sets of 15 reps each
Rest as needed but as little as possible

Continued post-op rehab:
Triset Ankle circles, Ankle flexion (both plantar and dorsal) and Neutral position calf isometric contractions
3 sets of 20 reps each
Ride a stationary bike for 20 minutes while wearing walking boot

Work Out of the (Mon) Day

Take a peek at what our work out consisted of today.

WOD

Superset Pullups with Reverse hypertensions

3 sets of 5 and 10 reps, respectively
Rest as needed but as little as possible

Superset Dumbbell one-arm bent-over rows with Decline leg raises
3 sets of 10 reps each
Rest as needed but as little as possible
Continued post-op rehab (notice the additions...YAY!):
Triset Ankle circles, Plantar and dorsal ankle flexion and Neutral position calf isometric contractions
(SLOW, for range of motion not strength or power)
3 sets of 20 reps each

Ride a stationary bike for 20 minutes while wearing walking boot

Work Out of the (Fri) Day

Not only is it Friday (TGIF!), it is April Fool's Day. While this work out is no joke, you'd have to be a fool not to love it!

WOD

Triset Seated dumbbell hanging cleans with Fat Gripz, Reverse hyperextensions and Decline leg raises to overhead position
5 sets of 10 reps each
Rest as needed but as little as possible

Finish with continued post-op rehab:
Superset Ankle circles with Plantar and dorsal ankle flexion
(SLOW, for range of motion not strength or power)
5 sets of 20 reps each

Work Out of the (Thurs) Day

If you weren't in love with today's Daily Challenge on the Infinite Iron website, feel free to substitute this in its place. You do check in daily to see what the Daily Challenge is, don't you?

WOD

Triset Flat dumbbell bench press, BOSU pushups and Modified reaching crunches
Pyramid the weight up on the presses, 5 sets of 10, 15 and 20 reps respectively
Rest as needed but as little as possible

Finish with continued post-op rehab:
Superset Ankle circles with Plantar and dorsal ankle flexion
(SLOW, for range of motion not strength or power)
5 sets of 20 reps each

Almond Mousse

Mousse you say? Well, it is closer to a mousse than anything else... It is quite yummy, but I don't know that I'd try to serve it up as the dessert for a birthday celebration. This is really more of an Infinite Iron approved sweet snack to stand in place of a calorie laden dessert than anything else. And, like most other recipes you will find with Infinite Iron's name on it, there are plenty of substitutions you can make to keep the recipe fresh. The grocery store has many different types of extracts that you may try in its place, and fresh fruit or other toppings would also be a nice substitution.

Enjoy!

Almond Mousse
Adapted from a client's recipe

1/2 cup fat-free ricotta cheese
1/4 cup slivered almonds
1 tsp agave syrup or honey
1/2 tsp almond extract

Mix ricotta cheese, syrup/honey and extract in a bowl until smooth. Fold in slivered almonds.

Serves 1

Work Out of the (Wednes) Day

Take a peek at what your trainers were up to today...

WOD

Triset Assisted pull-ups, Seated dumbbell bent-over reverse flys and Russian twists
5 sets of 20 reps each, 10 on the flys
Rest as needed but as little as possible

Finish with continued post-op rehab:
Superset Ankle circles with Plantar and dorsal ankle flexion
(SLOW, for range of motion not strength or power)
5 sets of 20 reps each

Work Out of the (Tues) Day

We hope our readers enjoy checking out our work outs as much as we enjoy doing them!

WOD

Triset Seated barbell shoulder presses, Seated dumbbell up-right rows and Decline sit-ups with 25lb. medicine ball
Pyramid the weight up on the presses, 5 sets of 10 reps each
Rest as needed but as little as possible

Finish with continued post-op rehab:
Superset Ankle circles with Plantar and dorsal ankle flexion
(SLOW, for range of motion not strength or power)
5 sets of 20 reps each...upping it a bit

Work Out of the (Mon) Day

First things first, legs! Legs are kicking off the week (ha-ha).

WOD

Triset Dumbbell front squats, Power rim-jumps and Decline knee raises
5 sets of 10 reps each, 20 on the raises
Rest as needed but as little as possible

For those still restricted to one leg...
the squats are box-style from a low seated position and the jumps are...one-legged

Work Out of the (Fri) Day

TGIF Infinite Iron Readers!

WOD

Triset Barbell back squats, Dumbbell stiff-legged deadlifts and Decline leg raises
5 sets of 10 reps each, 20 on the raises
Rest as needed but as little as possible
(For those still restricted to one leg, the squats and Deadlifts are...one-legged)

Finish with continued post-op rehab:
Superset Ankle circles with Plantar and dorsal ankle flexion
(SLOW, for range of motion not strength or power)
3 sets of 20 reps each

Work Out of the (Thurs) Day

Good Thursday to you! Have we mentioned lately that we really love the Fat Gripz? They really do make a hard workout even harder! If you haven't trained with them yet, ask your trainer about them.

WOD

Triset Seated dumbbell cleans with Fat Gripz, Seated dumbbell front raises and Reverse hyperextensions
5 sets of 10 reps each
Rest as needed but as little as possible

Finish with continued post-op rehab:
Superset Ankle circles with Plantar and dorsal ankle flexion
(SLOW, for range of motion not strength or power)
3 sets of 20 reps each

Grilled Salmon with Avocado Spread

This recipe is a smidge summery. But, we all know summer time will be here eventually! It's about this time of the year I stop finding comfort in soup and want to start eating a lighter, more summery menu. I keep envisioning this dish next to a nice spinach salad, maybe with some diced mango, red onion, cilantro and vinegarette dressing. But, it would be nice with a rice pilaf too.

Enjoy!

Grilled Salmon with an Avocado Spread
Adapted from Allrecipes.com

For the Fish:
6 salmon steaks, 4-6 ounces each
2 teaspoons garlic power
1 lime
Pepper to taste

For the Spread:
2 avocados, diced
2 cloves garlic, minced
3 tablespoons low-fat Greek yogurt
1 tablespoon fresh lime juice
Pepper to taste
Sea-salt to taste

Preheat a grill pan or outdoor grill to medium-high heat, and lightly oil the grates.

In a medium bowl, mash together avocados, garlic, yogurt, and lime juice. Add sea salt and pepper, to taste. Set aside.

Rub salmon with lime slices, sprinkle with garlic powder and pepper. Place on the prepared grill and cook about 15 minutes, turning once. They are done when they are easily flaked with a fork.

Serve fish with the avocado mixture alongside.

Serves 6.

Work Out of the (Wednes) Day

Take a peek to see what your favorite trainers were up to today...

WOD

Triset Seated dumbbell shoulder presses, Seated dumbbell bent-over reverse flys and Seated Russian twists on a BOSU
Pyramid the weight up on the presses, 5 sets of 10 reps each; 20 reps on the twists
Rest as needed but as little as possible

Finish with continued post-op rehab:
Superset Ankle circles with Plantar and dorsal ankle flexion
(SLOW, for range of motion not strength or power)
3 sets of 20 reps each

Work Out of the (Tues) Day

Gone is that spring time feeling, only to be replaced with the familiar feel of winter cold. On a day like today, strength of character to look past the chill is more important that physical strength. But, knowing that many an outdoor chore awaits once the weather turns for good, physical strength is important too. And so, Fat Gripz were used in all the exercises today...

WOD

Triset Supported double-dumbell rows, Jumping pull-ups and Modified knees-to-elbows
5 sets of 10 reps each
Rest as needed but as little as possible

Finish with continued post-op rehab:
Superset Ankle circles with Plantar and dorsal ankle flexion
(SLOW, for range of motion not strength or power)
3 sets of 20 reps each

Work Out of the (Mon) Day

Happy Spring, readers.

WOD

Triset Flat Barbell bench press, Vertical dips (hop assist as needed) and Decline situps
Pyramid the weight up on the presses, 5 sets of 10, 20 and 20 reps respectively
Rest as needed but as little as possible

Finish with continued post-op rehab:
Superset Ankle circles with Plantar and dorsal ankle flexion
(SLOW, for range of motion not strength or power)
3 sets of 20 reps each

Work Out of the (Fri) Day

WOD

Triset Dumbbell one-arm rows, Seated Dumbell upright-rows and Decline leg raises
Pyramid the weight up on the rows, 5 sets of 10 reps each
Rest as needed but as little as possible

Finish with continued post-op rehab: ankle circles; 3 sets of 20 reps each way

Work Out of the (Thurs) Day

Happy St. Patrick's Day!

Usually the trainers work outs are pretty similar, but as it turns out, when it's leg day and one trainer is in a boot and under strict instructions not to put any weight on one foot, some chages have to be made. Read on...

WOD
Triset Barbell back squats, Squating power jumps and Modified reverse hyper
Pyramid the weight up on the squats; 5 sets of 10 reps each
Rest as needed but as little as possible

WOD MODs (modifications for the one legged option)
Body weight through the squats from a deep, seated position
The jumps are a hop while on one leg - as high as possible
(both exercises with assistance and balance support as needed)

Post-op rehab included more ankle circles; 3 sets of 20 reps each

Work Out of the (Wednes) Day

We hope everyone makes an effort to get outside and enjoy some of this beautiful weather!

WOD

Triset Handstand push-ups, Dumbbell bent-over reverse flys and Seated Russian twists with a 25lb medicine ball.
5 sets of 10 reps each
Rest as needed but as little as possible

Post-op rehab included more ankle circles; 3 sets of 20 reps each

Peanut Udon Soup

Thankfully for readers here in Michigan, soup weather seems to be winding down. Or, at least it feels that way this week. But, before it is gone altogether, we invite you to try this soup. This quick and easy dish is great next to a light salad and the udon really reheats well the next day.

Enjoy!

Peanut Udon Soup

Prepared Udon noodles for 4
4 cups low sodium vegetable stock, divided
4 green onions, sliced
2 cloves garlic, minced
1 carrot, sliced
1/3 cup natural peanut butter
1T tomato paste
1T low sodium soy sauce
Hot chili sauce to taste

Heat 3 ½ cups stock over medium heat, adding garlic and carrot, simmer 5-10 minutes. Meanwhile, put remaining ½ cup stock, peanut butter, tomato paste and soy sauce in a food processer. Once combined, add to stock. Add prepared noodles and green onion. Serve when noodles are heated through.

Garnish with chopped peanuts, toasted sesame seeds or green onion.

Serves 4.

Work Out of the (Tues) Day

Here is another work out of ours, for your reading pleasure.

WOD

Triset Seated dumbbell hanging cleans, Assisted pull-ups and Reaching crunches with an 18lb medicine ball
5 sets of 10, 15 and 20 reps, respectively
Rest as needed but as little as possible

Post-op rehab included more ankle circles; 3 sets of 20 reps each

Work Out of the (Mon) Day

We're pleased to announce that Josh has his cast off! He can't resume weight bearing exercises with his legs yet, but you'll see the workouts once he can. Today's exercise focused on chest and abs...

WOD

Triset Incline dumbbell press, Vertical dips and Decline knee raises
Pyramid the weight up on the presses; 5 sets of 10, 15 and 20 reps respectively
Rest as needed but as little as possible

For the newly un-casted individual, finish the workout with ankle circles, both clockwise and counter-clockwise
3 sets of 20 each

Work Out of the (Thurs & Fri) Day

Thank Goodness It's Friday!


Friday WOD

Triset Seated dumbbell cleans, Seated dumbbell bent-over reverse flys and Knees-to-elbows
5 sets of 10 reps each
Rest as neeeded but as little as possible


Thursday WOD

Triset Seated dumbbell press, Seated lateral dumbbell raise and Decline sit-ups with a 25lb medicine ball
Pyramid the weight up on the presses; 5 sets of 10 reps each
Rest as needed but as little as possible

Work Out of the (Wednes) Day

So, we apologized once before about falling behind on the posting of WODs. But, I don't think we promised to never let it happen again. Good thing we are just slacking on the posting of WODs and not the work outs themselves.

WOD

Triset Pull-ups, Dips and Decline leg raises
5 sets of 10, 15, and 20 reps, respectively
Rest as needed but as little as possible

Sweet Potato Bites

So, what is a Sweet Potato Bite? Well, it's the best name we could come up with for something that isn't crispy like a chip, or fried like a French fry. So, bite it became. These are pretty darn good, and super easy to make. Enjoy them now, next to your favorite winter fare and try them in the summer, along side your favorite burgers or BBQ.

Enjoy!

Sweet Potato Bites

Bites:

2 sweet potatoes, scrubbed clean

Cooking spray
Sea salt

Dipping Sauce:
¼ cup Greek yogurt
1 T catsup
1 T horseradish sauce (try to find one without corn syrup)
Garlic powder

Dipping Sauce:
1/4 cup Greek yogurt
Sriracha to taste

Preheat oven to 425 degrees.

Line a baking sheet with parchment paper. Cut sweet potato into rounds, sliced thick. Spread on baking sheet in a single layer. Lightly spray with cooking spray and sprinkle with sea salt. Bake for 10 minutes, flip then return to the oven for another 5-10 minutes (the cooking time will depend on how thick you cut the potatoes).

While the bites are baking, make the sauce by combining all ingredients, and adjusting to taste. Let sauce sit while baking to allow for flavors to combine or refrigerate if not eating right away.

Serves 2-4.

Work Out of the (Tues) Day

This one was tricky using only one leg...



WOD

Triset Barbell front squat, Squating power jumps and Reaching crunches with an 18lb. medicine ball
Pyramid the weight up on the front squats. 5 sets of 5, 10, and 20 reps, respectively
Rest as needed but as little as possible

The one-legged option consisted of body weight on the squats from a deep, seated position and hop on one leg as high as possible (assistance and balance support as needed).

Work Out of the (Mon) Day

Triset Plyometric push-ups, BOSU push-ups and Russian twists
5 sets of 10, 15, and 20 reps, respectively
Rest as needed but as little as possible.

Work Out of the (Fri) Day

The one-legged folk modified the work with the dumbbells and off-hand balance support

WOD

Triset Barbell deadlifts with Fat Gripz, Barbell shrugs with Fat Gripz and Decline knee raises
Keep the weight constant through 5 sets of 10 reps each with 20 on the knee raises
Rest as needed but as little as possible

Work Out of the (Thurs) Day

Triset Seated dumbbell shoulder press, Seated dumbbell cleans Fat Gripz and Lying reaching crunches Pyramid the weight up on the presses; 5 sets of 10 reps each with 20 on the crunches
Rest as needed but as little as possible

Work Out of the (Wednes) Day

Infinite Iron got a new toy... Fat Gripz.

WOD

Triset One-arm dumbbell bent-over row, Jumping pull-ups and Decline sit-ups with 25lb. medicine ball
Pyramid the weight up on the rows; use Fat Gripz on the rows and the pull-ups; 5 sets of 10 reps each
Rest as needed but as little as possible

Tex-Mex Quinoa Stuffed Peppers

We've got another easy one for you. Stuffed peppers are a hearty comfort food, and this version is pretty darn healthy and low in calories.  It seems like it has a lot of ingredients, but it will go together quickly. It is another one that can easily be adapted to use up items in the fridge.

If nothing else, try making your own stuffed pepper recipe with quinoa next time (And, since quinoa is high in protein, feel free to leave out the ground beef that is also likely in your own recipe).

Enjoy!

Tex-Mex Quinoa Stuffed Peppers

Adapted from Vegetarian Times (February 1, 2009)

2 large red bell peppers, halved

½ cup quinoa
1 c water
1 can black beans, rinsed and drained
1 can diced tomatoes, drained, but reserve liquid
½ cup corn
½ medium sweet onion, finely chopped
2 cloves garlic, minced
2 cups packed spinach, chopped
½ cup grated reduced fat pepper-jack cheese
1T cumin
Olive oil
Sea salt
Pepper

Heat oil in sauce pan over medium heat, adding onion and garlic; sauté until soft. Add cumin, drained tomatoes and spinach. Cook until spinach in wilted and liquid has evaporated. Add quinoa, water, black beans and corn. Bring to a boil then reduce to a simmer, until quinoa is tender – about 20 minutes. Season with sea salt and pepper, to taste.

Preheat oven to 350. Fill each pepper half with ¼ of the mixture and place in a baking dish. Pour liquid from tomatoes into the bottom of the pan. Cover with foil, poking a few holes in the foil, and bake for an hour. Remove from the oven and sprinkle with the cheese. Return the dish, uncovered, to the oven for 15 minutes. Let stand 5 minutes before serving.

Serves 4.

Work Out of the (Mon & Tues) Day

We would like to start by letting you know that Josh's Achilles surgery went very well. The tendon was completely torn, but the doctor is predicting a full and speedy recovery.

Tuesday WOD

Triset Barbell squats, Box squat hops, and Russian twists
Pyramid the weight up on the squats; 5 sets of 10 reps each with 20 on the twists
Rest as needed but as little as possible

Monday WOD

Triset Flat Barbell bench press, Plyometric push-up and Decline leg raise.
Pyramid the weight up on the bench press. 5 sets of 10 reps each with 20 on the leg raise
Rest as needed but as little as possible

Work Out of the (Thank Goodness it's Fri) Day

So, we post these work outs to let our clients know that we aren't only dedicated to pushing them hard, but we push ourselves too. But, we know some folks may look to these WODs as inspiration for their own work outs. That's fine too. That being said, if you really want to challenge yourself, try doing it with an injured Achilles.... What? Not willing to invoke injury just to work a little harder and work on your balance? Can't say we blame you.

In the coming weeks you will have an opportunity to see exactly how someone exercises around an injury and how they refuse to let it slow them down. You'll also notice how having a work out partner will push you to work out when injured, and how a personal trainer is there to help work around (and through) an injury.

And, you'll get to see exactly why a fitness studio maintains a blog... Nobody likes an injury, but hopefully we can turn it into a learning opoprtunity for our readers.

Enough about that...

WOD

Triset Dumbbell stiff legged deadlifts, Dumbbell bent-over reverse flys and Reverse hyperextensions
5 sets of 10 reps each
Rest as needed, but as little as possible.

Have a fun and safe weekend!

Work Out of the (Thurs) Day

Take a peek at today's workout...


WOD


Triset Dumbbell one-arm bent-over rows, Pull-ups, and Seated Russian twists
Pyramid the weight up on the rows; 5 sets of 10 reps for each, and 20 per side for the twists
Rest as needed but as little as possible.

Mushroom Rice

This recipe is a perfect winter recipe. The mushrooms make it hearty without being too heavy, something I think everyone in cold-weather climates can appriciate in late February. This would be ideal next to some beef with some green beans on the side. It also would make a nice vegetarian meal along side some braised tofu. However you choose to serve this dish, we are sure you will like it.

Enjoy!

Mushroom Rice

Adapted from Epicurious (Gourmet, December 1997)


1 cup brown rice
2 1/2 cups low-sodium vegetable broth
1 pound crimini and shiitake mushrooms, sliced thick
1/2 bunch asparagus, trimmed and chopped into 1-2 inch pieces
4 scallions, sliced
1 tablespoon olive oil
1/4 cup dry white wine

In a heavy saucepan prepare rice according to package directions, using vegetable broth in place of water.

While rice is cooking, sauté mushrooms, asparagus and scallions in olive oil over medium-high heat until mushrooms are golden and any liquid is evaporated.

Add wine and simmer, stirring occasionally, until wine is evaporated.

Fluff rice with a fork and stir in mushrooms, asparagus and scallions.

Serves 4.

Work Out of the (Mon, Tues & Wednes) Day

Ok. You caught us. We've fallen a bit behind on posting WODs. It happens. Here is an attempt to catch up and a sincere apology: We are sorry.

Wednesday WOD

Triset Dumbbell hanging cleans, Dumbbell military presses and Decline leg raises
5 sets of 10 reps each
Rest as needed, but as little as posible


Tuesday WOD

Triset Flat Barbell bench press, Bosu push-ups and Lying reaching crunches
Pyramid the weigh up on bench press. For the push-ups and crunches complete 5 sets of 10 reps each.
Rest as needed, but as little as possible


Monday WOD

Today was a tough one. Josh found out he has to have surgery on his Achilles (scheduled for March 1) and Tim was left again to train Josh's clients in additon to his own - oh yeah, and to clear snow. Oh, the snow. Thus, Monday is WOD-less. Let us take this opportunity to remind you that snow removal is dangerous for some individuals. So, if you are fit enough to help out your neighbor, please do so. Not only will you burn more calories than you would if you just shoveled your own property, you could save someone from a heart attack, or at the very least some very sore muscles or a strained back. Plus, a little good will never hurt anyone.

Work Out of the (Thurs & Fri) Day

Unfortunately, Josh injured his Achilles tendon during part two of Wednesday's workout - the pick up game of basketball. So, while he's been recovering Tim has been picking up Josh's sessions while still training his usual clients. That hasn't left much time for a workout.


WOD


Box jumps on a 42" box

Skillet Salad

Just like a light, fresh delicate salad is perfect in summer, this skillet salad is perfect in winter. Hearty, filling and warm, it is great as a main dish (feel free to throw some protein on top) or as a side. Don't limit yourself to the ingredients listed here. Any vegetable in your fridge that needs to be used up would probably taste good in this salad.


Enjoy!


Skillet Salad

1 large bowl greens, trimmed, torn, rinsed and drained

2 carrots, sliced

½ sweet or red onion, sliced

6 crimini mushrooms, sliced

½ c red cabbage, sliced

1 c broccoli, cut into small florets

1 bell pepper, sliced

½ c squash, cooked and cubed

1 can beans, drained and rinsed

Olive oil

Balsamic vinegar

Sea salt and pepper

In a large skillet over medium-high heat, sauté the carrots, onions, mushrooms, cabbage and broccoli in a small amount of olive oil.  Cook for about 2 minutes, until softened. Turn up the heat and add bell pepper, beans, greens and a dash of water. Cover for about 3-4 minutes, stirring every minute. Add the squash and stir in. Top with balsamic vinegar or oily dressing of your choosing, and sea salt and pepper to taste.

Makes 2 large servings.

Work Out of the (Wednes) Day

It worked so well last week, we decided to indulge our sports competitive nature yet again...


WOD

Superset Heavy-bag cleans with V-ups
10 sets of 10 reps each.


Finish with 2 hours of pick-up basketball at the local Community Center.

Work Out of the (Tues) Day

WOD


Superset Flat barbell bench press with Burpees. 
Keeping the weight constant, do 5 sets of 5 and 8 reps respectively
Rest as needed but as little as possible

Finish with stretching all around the shoulder area

Work Out of the (Mon) Day

Happy Valentine's Day! Try to take it easy on the chocolate.

WOD

Straightset Barbell back squats
7 sets of 5-10 reps each
Rest as needed but as little as possible. Then...

Superset 30" Box jumps with Modified reaching sit-ups
3 sets of 8 and 12 reps each, respectively. Rest as needed but as little as possible. Then...



Finish with stretching for the low-back, through the hips and into the entire leg.

Work Out of the (Fri) Day

Today we took a fieldtrip outside of the Infinite Iron studio for our workout, but not before doing a little something first...

WOD

Triset 30" box jumps, Dumbbell one-arm snatches, and Seated Russian twists
3 set of 10, 10 each arm and 20 each side, respectively. Then...

We finished by playing pick-up basketball for 2 hours at the local Community Center.

Work Out of the (Thurs) Day

Today was a day to light your shoulders a blaze!


WOD


Triset Standing one-arm dumbbell shoulder press and One-arm dumbbell  push-press with One-arm kettleball swings 
3 sets of 10 reps each arm, each exercise 
Rest as needed but as little as possible. Then...

Superset Dumbbell lateral raises with Dumbbell bent-over reverse flys
3 sets of 10 reps each
Rest as needed but as little as possible. Then...

Run 5 separate fights of stairs, doubles up and doubles down 
3 sets, each one done as a sprint. Rest as needed but as little as possible.


Finish with extensive stretching of the shoulder region

Work Out of the (Wednes) Day

Read on for our Wednesday workout.


WOD


Triset Dumbbell one arm bent over rows, Lateral high cone jumps, and Distance box jumps
5 sets of 8, 5 and 5 respectively
Rest as needed, but as little as possible


Superset Barbell dead-lifts with Jumping pull ups
5 sets of 10 reps each
Rest as needed, but as little as possible


Finish with stretching, especially the lower back and hip area

Colorful Couscous

This dish is really the stew of the salad world, in that you can toss in whatever you've got and it will taste great. Zuchinni or summer squash, toss em in. Want a Tex-Mex version? Some corn, a can of black beans and some salsa will give you just that. In fact, this dish doubles as a side dish, so don't think of it just as a salad. It's good cold or warm. Pretty versatile stuff, huh?

Enjoy!  

Colorful Couscous

Recipe has been adapted from Rachel Ray

1 box Israeli couscous

Low-sodium vegetable broth

Olive Oil

Lemon juice

Flat leaf parsley

Cilantro

Tomatoes

Cucumbers

Bell Peppers

Pepper

Pour box of couscous into a large saucepan over medium-high heat. Lightly toast the couscous until golden brown, stirring occasionally. Prepare couscous according to package directions, substituting vegetable broth for the water. When finished remove from heat to let cool, occasionally fluffing with a fork.

While the couscous is cooking, mince the parsley and cilantro. Seed and cut the tomatoes, cucumbers and peppers.

Once the couscous is cool, add olive oil, lemon juice and pepper to taste. Mix in the herbs as well as the diced vegetables. Refrigerate until ready to serve.

This dish is good either warm or cold, and makes a wonderful salad as well as a side dish.

Work Out of the (Tues) Day

So, we didn't actually post our Tuesday workout on Tuesday. It doesn't mean it wasn't a good workout!

WOD

Superset Flat barbell bench press with Standing dumbbell push press
Pryamid up the weight on the bench, keep it constant on the push press through 5 sets of 10 reps each
Rest as needed but as little as possible. Then...

Superset Body weight vertical dips with 65lb Heavy bag alternating over-head presses
5 sets of 8 reps each (8 each side with the heavy bag)
Rest as needed but as little as possible. Then...

Finish with EXTRA stretching in the entire chest/shoulder region

Work Out of the (Mon) Day

For trainers, by trainers.... Monday's workout.

WOD

Straight set Barbell squats. 

Pyramid up the weight through 6 sets of 5-8 reps. 

Rest as needed but as little as possible. Then... 

Superset 30" Box jumps with Reaching crunches. 

5 sets of 8 & 15 reps, respectively. 
Rest as needed but as little as possible. Then... 

Finish with 50 double-unders with the jumprope.

Work Out of the (Fri) Day

Happy Friday, readers!


WOD


Superset High step ups with Decline sit ups
3 sets of 10 for step ups and 20 for the sit ups
Rest as needed but as little as possible. Then...


Triset Kettleball swings, Box jumps, and V-ups
5 sets of 10 reps each
Rest as needed but as little as possible.

Work Out of the (Thurs) Day

Sometimes there isn't much commentary for a WOD. Such is the case today.

WOD

Superset Dumbbell sumo lifts with  Dumbbell bent over reverse flys
Keep the weight consistent through 4 sets of 8-10 reps each
Rest as needed but as little as possible. Then...

Superset Barbell thrusters with Hanging knees-to-elbows (K2E)
Keep the weight consistent through 4 sets of 8-10 reps each
Rest as needed but as little as possible. Then...

Triset Lying Reaching crunches with (15 reps),
Alternating twisting sit-ups and (10 reps on each side), and
Seated Russian twists (20 reps on each side).
Complete 3 sets; rest as needed but as little as possible. Then...

2 sets of 100 double unders with the jump rope

Finish with extensive stretching

Roasted Root Vegetables

This dish is the ultimate food cure for the winter blues. It's hot, colorful and is just right next to almost anything (salad, check! slab of meat, check!). The starches in these vegetables turn so sugary sweet - we are sure you'll love it. Oh, and it is easy too. While this recipe is for root vegetables, feel free to add in any other roasted veggies you enjoy, like: broccoli, asparagus or cauliflower; just make sure to cut them into similarly sized pieces, keeping in mind they will cook faster - so if they are a little bit bigger, that's okay.

Enjoy!

Roasted Root Vegetables

6 red new potatoes 

2 medium sweet potatoes 

4 carrots 

3 large parsnips 

3 medium raw beets 

1 large head of garlic, separated and peeled into cloves 

4 T extra virgin olive oil 

2 t rosemary 

2 t thyme 

Sea salt and pepper to taste

Preheat oven to 400 degrees. Cut all vegetables into roughly 1 inch cubes.

Place all vegetables with the garlic cloves into a large baking dish and drizzle the olive oil over top and toss to coat evenly. Be sure not to over crowd the pan.

Sprinkle on the rosemary, thyme, sea salt and pepper.

Place, uncovered, in the oven and bake for 45-60 minutes, turning every 15 minutes. Vegetables will be tender and evenly browned.

Serves 6

Work Out of the (Wednes) Day

If we're really being honest, today's shoveling snow could almost count as our work out of the day. But, that isn't very inspiring, is it? So, here is an actual gym workout for those of us who don't count chores as exercise. 

WOD

Super-set Barbell squat with Dumbbell stiff-legged deadlifts
Pyramid up the weight through 6 sets of 8-10 reps each
Rest as needed but as little as possible. Then...


Straight-set Barbell front-squats
Pyramid up the weight through 4 sets of 8-10 reps each
Rest as needed but as little as possible.


Finish with extensive stretching.

Work Out of the Day (WOD)

It is finally happening - we will now be posting our workouts of the day! Below, please take a peek at the workout your trainers put themself through. Some days we (Josh & Tim) work out together, and other days we work out seperately. It all depends on when our breaks line up in our schedule.

WOD

Super-set Barbell flat bench press with Barbell bent-over row
Pyramid up the weight through 7 sets of 8-10 reps each
Rest as needed but as little as possible. Then...


Super-set Dumbell incline bench press with Kiping pull-ups
Use the same weight through 3 sets of 8-10 reps each
Rest as needed but as little as possible. Then...


Super-set Decline reaching sit-ups with Decline leg raises
3 sets of 10 reps each
Rest as needed but as little as possible. Then...


Jumprope double-unders
100 count completed as fast as possible


Finish with extensive stretching