Today’s workout and a tasty recovery dinner

Today’s workout incorporates both strength training and cardio.  As always, remember to warm up and cool down before and afterward, and do not attempt any of these exercises without clearance from your physician (I don’t count!)

Cycle–5 minute warmup, 15 minutes at target heart rate (THR), max heart rate for 2 minutes, recover 1 minute, max 2 minutes, recover 1 minute, warm down 2 minutes.

Strength training:
Pullups (assisted with gravitron is perfectly fine): 15
Bent Over barbell row (supported is fine): 10 reps
Dumbell overhead tricep extensions: 12 reps
ab wheel or leg lifts: 12 reps
Repeat entire cycle 4 times with no more than 30 seconds between cycles, no rest between exercises to keep up heart rate

This entire workout, including warmup, cycling, and cool down, can be performed in under 45 minutes.

Recovery meal:
Fresh tuna steak with sesame, garlic, and light soy sauce–
Spray non-stick Pam or other calorie-free substitute into large pan
Sautee thinly sliced garlic until slightly browned
After marinating tuna in 2 inch by 3/4 inch slices (I am a surgeon, after all!), add enough sesame seeds to partially cover fish
Pan sear fish on each side

Roasted vegetables-
Preheat oven to 400 degrees
In a baking pan, place vegetables of choice.  I used eggplant, Brussel sprouts, and portobello mushrooms
Add 1 tbsp of extra virgin olive oil
1 pinch of kosher salt
roast uncovered for 1 hour (I put up the veggies before I started my workout!)


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