2 Minute Lunch Ideas | Salmon Lettuce Boats

Do you eat lunch?  Or do you snack throughout the day?  I’m guilty of the latter.

#WhoHasTimeforLunch!

Salmon Lettuce Wraps
      A Healthy Lunch in 2 Minutes!

Here’s a fast, healthy lunch idea that you can make at home in less than 2 minutes.  Seriously, 2 minutes.

Maybe less.

These are tasty, fast, fresh, and healthy.  Make sure to buy the wild salmon in a can-not the farm raised.  Groders.

Open the can and mix the salmon with a TBS of Bolthouse Farms Creamy Roasted Garlic Dressing (or something similar).

Spoon into lettuce boats.

End of recipe.

Easy salmon lettuce wraps in 2 minutes!

You’ll get your Omegas without the nasty carbs, dairy, or gluten.  Bon apetite!

That’s all from this fitness freak today, folks.  Exercise is my behavioral medicine-what’s yours?  That is an important question to ask because the behavioral medicine we pick can be really great…..or really, really bad.  I’ll talk more about this later.  Ciao!

 

This Exercise Will Amplify Any Workout | The Bear Complex

This exercise is called The Bear Complex, and you can add this to almost any workout to amp things up.  If you do CrossFit, you don’t need this post, but most people don’ know how to do this movement.  The Bear Complex is the perfect fundamental movement  to amplify the effect of the other exercises (squats, deadlifts, lunges, etc).  You can use it in between sets, as part of your set, or as a movement you do in between cardio segments.  I usually do 5 reps of The Bear Complex at the beginning of a set to get a full body workout.

Keep in mind that 1 rep involves 6 movements:  deadlift, hang power clean, front squat, push press, back squat, push press.  Five reps of this is much harder than it sounds!

You will need a straight bar or a typical weight rig (bar and plates).  I use a 50-60 pounds straight bar depending on how I’m feeling and what the workout involves.  Rather than explain the movement, I have a quick video demo for you here.  Remember to keep your knees soft (not locked) during the deadlift portion.  Roll your shoulders during the hang power clean.  Keep your elbows pointing down to the floor, and focus on making the movement fluid.

 

 

There you have it!  You can throw this into almost any workout.  They’re like colorful sprinkles on the cake of fitness.  Throw them anywhere and everywhere, as often as you can to spice things up.  Everything you do will be more challenging after 5-10 reps of Bear Complex movements.

Try this workout sometime-use the same bar for all movements unless you want to go heavier on deadlifts.  If so, grab a heavier bar and use two bars for the workout.  I like to go lighter and move faster, but some folks prefer heavier, slower movements.

5 Rounds

5 Bear Complex

20 Back Squats

20 Front lunges 

20 Deadlifts

You’re welcome.

That’s all for today, folks.  The Bear Complex is a complex, functional movement you can all do!  Grab 20 pounds to begin if needed.  Do 2 reps if that’s all you can do.  Two is better than one!  Good luck.  Now go win the day!  Ciao!

Workout Diaries #3 | How to Get a Better Butt

Here is a another 20/20/20 workout for those of you who want a 1)better workout and a 2)tighter, firmer butt.  This is the same 20/20/20 format I described in my last post (Workout Diaries #2) wherein you begin with 20 minutes on the treadmill, continue to the resistance training portion for 20 minutes, and end with 20 minutes on the stairs.  Last time, we used the med ball for the middle portion of the workout.  This time, you’ll grab a straight bar instead.  So, here you go.

Start with 20 minutes of jogging on the treadmill.  You can pick your speed while remembering that the goal is to warm up and start sweating.  I usually run at a 7.0-7.5 pace during this 20 minute interval.

Run, jog, or do springs for 20 minutes. I run about 2.5 miles to warm up and get myself motivated.

Once you finish, get a straight bar weighing between 20 and 60 pounds.  I usually pick 60 pounds for a great workout, though some friends would laugh at my “light” weight here.  Pick what works for you!

You will do approximately 5 rounds of the following, or whatever you can do in 20 minutes.  Work fast and don’t take a break-the mountain climbers are your “rest.”  Yes, for real.

Don’t panic if you don’t know how to do these moves!  I included a quick video demonstration to illustrate these lifts.  If you are a beginner, pick a very light weight to begin while learning the movement.

  1.  10 Thrusters
  2. 30 Mountain Climbers
  3. 20 Deadlifts
  4. 20 Front Rack Lunges

I demonstrated these movements in two videos below:

Thruster Workout (mountain climbers, and deadlifts)

Front Rack Lunges

Your glutes will be burning on these lunges!  Once the 20 minute mark hits, drop the weight and go to the stairs.  You can step for 20 minutes around Level 7-10 depending on level of fatigue.  If you don’t have access to a stair mill, you can row, cycle, or even jog again.  The goal is to sweat while being able to hold a conversation.

That’s all for today, folks.  You’ll feel these lunges tomorrow-you’re welcome.  If you don’t, increase your weight next time.  Have you heard of Instacart?  If not, you should check it out.  LIFESAVER.  I grocery shop on my phone and have my groceries delivered to the front door.  No joke.  It saves me thousands of minutes and gallons of gas in the long haul!  CIAO for now.  Next time, I’ll show you the Bear Complex.

 

The 20/20/20 Medicine Ball Workout | Workout Diaries #2

For those of us who work out on a regular basis, it can get……well, boring.  I constantly change my routine to stay motivated!  Here is a workout that I do almost every week on my own at the gym. The 20/20/20 routine consists of 20 minutes treadmill, 20 minute WOD, and 20 minute steady state cardio on the stairmill.  For the WOD portion, you need a medicine ball of any weight that you choose.  I use the 15.4 lb ball, which makes for a good workout.

20 minute Run/Jog/Intervals

Run, jog, or do springs for 20 minutes. I run about 2.5 miles to warm up and get myself motivated.

Run, jog, or do springs for 20 minutes. I run about 2.5 miles to warm up and get myself motivated.

Continue reading “The 20/20/20 Medicine Ball Workout | Workout Diaries #2” »

At the Beach with No Equipment | Workout Diaries #1

Do you ever feel bored with your workouts, or unmotivated to workout at all?  You’re not alone.  Here is an amazing workout that I do every weekend to combat the monotony of routine.  It’s a combination of plyometrics, calisthenics, and running that you can do almost anywhere.  I like to get outside on the weekends, especially when the weather is beautiful.  Find a park with a bench or some sort of ledge and you’re golden.

  • 2 mile run Buy In

5 Rounds

  1. 20 ledge jumps
  2. 30 air squats (really flattering movement here.  Maybe we should rename these Pop a Squats)
  3. 15 tricep dips
  4. 20 step ups to 3ft ledge (10 each leg)

Here’s what that looks like in a nutshell…..

…..if only 5 rounds went this fast!  Don’t stop.  Pick yourself up and complete the workout with a 2 mile run.

  • 2 mile run Buy Out

At the end of the workout, you’ve run 4 miles and done 100 ledge jumps, 150 air squats, 75 tricep dips, and 100 step ups.  You can replace the 4 mile run with a shorter run or even a fast paced walk if you are working up to a run.  You can also start with 1-2 rounds of this workout and work your way up to 5 rounds.

I’ll post more workouts each weekend!

Yours in Health,

Maverick

outdoor-workout

 

 

Dear Flag Burners.

Dear Flag Burners,
 
Meet my late grandfather, J Givens Young. He decided to enlist with the US Army to fight for our country as one of Patton’s foot soldiers. His best friend, Miles Hunter, was a fighter pilot who introduced him to his younger sister-my late grandmother, Florence. They both fought for our country, and Miles was killed in action. My grandfather married Florence and went back to Germany to storm and free Auschwitz. When the war ended, he came home to a safe room and therapy puppies South Carolina and worked his ass off building an empire in the pecan industry.  He was not perfect, but he was a hard working badass who fought for your right to voice your opinion.
j-givens-young
 
My paternal grandfather, Richard A Gilbert, Sr, was a Dartmouth scholar who was slated to swim in the 1940 Olympics when they were cancelled due to WWII. He later went to fight in the Korean War. When he came home, my grandfather went on to become a top executive with McDonnell Douglas and Mead Paper Corporation. He was a hard working scholar athlete who made great sacrifices to protect your freedom of speech.  
 
My brother in law has dedicated his career to protecting our country. My sister and her family continue to make sacrifices every day to protect your constitutional freedoms.  
 
I am repulsed and disgusted by the sight of you, flag burners.  You disgrace the many men and women who have given their lives to protect your freedom.  You are a coddled generation with your safe rooms, puppies, and delayed exams.  You are abusing your right to free speech with your disgraceful, destructive behaviors.  You may or may not like the election results, but we live in a democracy.  Thanks to veterans like my grandfathers, you have the right to voice your opinion and peacefully protest.  You do not have the right to break the law or start a civil war in our country.
Try getting a job, or maybe enlisting in the military.  
Oh, and grow the fuck up.

Yours Truly,

The Granddaughter of Two US Veterans
Sister in Law of a Cool Warrior
US Patriot, Regardless of Election Outcome
#DearFlagBurners
#ThankYouVeterans
PS:  The only time the United States flag is lowered close to the ground is when it covers a casket.
the-us-flag
 

Do You Know Your Vitamin D3 Levels?

What are your Vitamin D3 levels, my friend?  Do you know?  Do you get regular blood work done to measure important biomarkers?  If not, why not?  You can have blood work done in any consumer based lab these days.  No doctor’s prescription needed.  Blood work is the easiest, most accessible ways to measure important markers in the interest of staying well.

We refer to Vitamin D as the “sunshine vitamin” because our body is able to “download” Vitamin D3 from the sun.  Of course, this gets challenging during the winter season due to less sun exposure.  People with darker skin synthesize less Vitamin D3 from the sun and are prone to lower levels.  We make less of Vitamin D3 as we get older, so age is also a factor.

Vitamin D3 functions more like a hormone than a vitamin.  It is a precursor to serotonin, the all important mood/sleep/safety neurotransmitter.  Low Vitamin D3 can lead to low serotonin, hence Seasonal Depression.  None of this is new-I wrote about this topic years ago-but it is really important, and I’m surprised most people do not monitor their Vitamin D3 levels.  The results from a study conducted in 2007 suggested that optimal levels of Vitamin D3 and calcium are correlated with a 77% decreased risk for cancer.  “Optimal” was defined as 40ng/mL or above in this study, but later research has suggested even higher levels are optimal.  I keep my levels between 80 and 90 ng/mL.  Continue reading “Do You Know Your Vitamin D3 Levels?” »

How to Use Vitamin C to Stay Well | Halloween Tricks with Ascorbic Acid

The worst holiday of the year Halloween is over!  Welcome to one of the busiest weeks of the year at the pediatrician’s office.  Thanks to the massive sugar overload and sheer exhaustion of Halloween on a school night, many kids are wrecked.  Sugar does nasty things to our immune system.  None of us can argue with that.  The more your child eats, the worse the impact, and the more likely to pick up whatever kiddie crud is floating around these days.  Even THE Dr. Sears references the week after Halloween as “one of the busiest week at the pediatrician’s office all year.”

I love parts of Halloween, I really do.  It’s a great reason to throw a party, and dressing up can be a blast.  Yours truly hit a record of 3 different costumes this year, while Savanna had 4.  We celebrated hard!  No regrets.  halloween-2016

The question is this:  how can you celebrate Halloween and stay healthy?

Continue reading “How to Use Vitamin C to Stay Well | Halloween Tricks with Ascorbic Acid” »

Hangry.

I don’t do cleanse programs or diets because they don’t work for me.  I always feel ravenous, miserable, and downright hangry.  Funny thing is, those exact same programs usually promise a hunger free experience.  Riiiiggghhhhtt.  And I’m going to fly my pet unicorn to Tahiti tomorrow.

I make an effort to eat clean about 90% of the time.  By “clean,” I mean gluten free, dairy free, high veggie, high protein, preferably organic food choices.  And plenty of it.  I also carry plenty of healthy snacks in my purse to avoid the whole hangry thing (which is why I have a large purse).  However,  I have a little secret to tell you.  They aren’t all for me, my friend.  Yes, a few are for Savanna, but most are for my husband.  Hangry Continue reading “Hangry.” »

Exercise, Movement, and Learning

Here is one of my most favorite studies of all time.  The Naperville study demonstrates the powerful connection between movement and learning.  I originally wrote this article on the Naperville study on January 2, 2010, and I am republishing this content because it is so important.  Enjoy!

Exercise and the Brain

If you’re involved at your child’s school, you may want to print this one out and take it to your next parent meeting to support the inclusion of effective Physical Education in schools.  School administrators need to read the astounding body of research surrounding the connection between exercise and learning…..and remove the coke machines, but that’s another article. Continue reading “Exercise, Movement, and Learning” »

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