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