Friday, May 12, 2017

Keep it Simple

Written by  Elyse & Joshua H. Buchbinder

A quick workout and great meal

If you’re anything like us you value your free time and want to make the most out of what little you have. We put together a circuit workout and a quick meal to keep you on track as the summer heats up!

First, we work then we eat!

All exercises are performed for two minutes, the goal is to keep moving with good form, not to do as many bad movements as possible! This workout is a circuit and will switch from upper to lower body to perform a concept called Peripheral Heart Action (fancy lingo for builds muscle and burns fat). All you need is a pair of dumbbells and a little bit of space.

Two minutes of work followed by 30 seconds of rest, six exercises in total. Once complete do the whole thing one more time for a great 30-minute workout.
two minute – alternating lunges30 second – break
two minute – dumbbell rows30 second – break
two minute – dumbbell deadlifts30 second – break
two minute – dumbbell chest press30 second – break
two minute – squats30 second – break
two minute – dumbbell curl to overhead press30 second – break
Repeat entire workout

To be clear, two minutes is a long time to perform a single movement. Pace yourself, this will be uncomfortable and you will generally dislike me both during and immediately after the workout (and possibly for two more days). Your mind will tell you to quit, it burns, it hurts you can’t do it… believe me when I tell you, yes you can! Once you’ve completed this simple but effective workout it’s time to replenish some lost nutrients and enjoy a health meal. If your goal is fat loss try to wait about 45 minutes after working out before eating. This will allow your body to continue using stored fats post exercise!

Time to eat!

Turkey Meatballs, Roasted Asparagus and Cold Couscous Salad.

This delicious, healthy, simple, and easy to prepare!
Turkey Meatballs:
2 pounds of 93% lean 7% fat ground turkey
2 egg whites
½ red onion
Garlic powder
Salt and pepper
Trader Joe’s Siracha Barbeque Sauce (1/2 cup)

Mix all the items together in a large mixing bowl including the BBQ sauce. Form 1-1½ inch diameter meatballs and place in crockpot. If desired add BBQ sauce or marinara over top of the meatballs in the slow cooker (remember this will add sugar). Set the crockpot to low and let cook for about six hours depending on the unit. This is a great recipe to make the night before you plan to eat it. If you are prepping overnight and your crockpot isn’t programmable make sure you wake up to turn it off or set it to warm!

Roasted Asparagus:
1 package pre-cut asparagus
Olive oil
Everything but the Bagel Seasoning (Trader Joe's)

Preheat oven to 400 degrees. Lay asparagus on baking sheet so none are laying on top of each other. Drizzle olive oil and seasoning all over. Bake at 400 degrees for 12 minutes (longer cooking equals crispier stalks)

Couscous Salad:
1 box of couscous
1 red onion
1 yellow pepper
3 mini cucumbers
feta cheese
salt and pepper
garlic powder

While couscous is cooking, dice all other ingredients to toss into the salad. Once couscous is prepared, put the onion, pepper, and cucumbers all into a bowl with the couscous, season to taste, place in the refrigerator. Add feta cheese as desired prior to serving. Serve cold and enjoy!

We’ve had an awesome workout followed by a delicious meal! Sounds like a great end to any day. A solid nutrition plan is the cornerstone to a good fitness and health program. Plan your meals for the week to avoid low blood sugar, salt/sweet cravings, mood swings, and low energy. All the working out in the world won’t undo a crappy diet!

Joshua Buchbinder, M.S., is the co-owner of B-Strong Athletics. He and his wife, Elyse, have three decades of combined coaching and training experience. Their goal is to utilize proven training methods, science based nutrition, and compassion to help every client achieve the results they want. He can be reached at This e-mail address is being protected from spambots. You need JavaScript enabled to view it , 410-967-9699, or via their website BSA.life.

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