Burpie Madness

Burpies Tabata = 4 minute intense quad and glute burn!  Link to BURPIES.

I love quick intense workouts that give just a little DOMS the next day.  Not so much it hurts to go down the stairs but enough so you know that you did something.

I don't get much time to squeeze in workouts between patients so I'm always looking for ways to condense my workout and still get the results that I want.  I have been toying around with Mark Sisson's Primal Fitness workout for a few months and I have been getting great results.  2 days of weight training and 1 day a week of sprints.  The other 4 days are rest, play or most of the time just work; but it has taken the 'stress' out of making to the gym six days a week or hitting a 5 mile run 3 times a week.

I really like minimizing my time in the gym.  I used to spend 5 to 6 days either the weight room or on the track and I quickly get bored.  I appreciate the science behind Art Devany's workout and look forward to reading Tim Ferriss' '4 hour body' in addition to the continued information that Robb Wolf and Andy Deas put out.  I think that this will be the next 'craze' but will have much more science and better results. 

For my weight training I do a circuit of 5 exercises for 2 rounds.  I started with Mark's recommendations for exercises (pushup, pullup, squat, overhead press, planks) and even did his assessment to put myself in a good level in the progressions.  for instance if I could do 40 push-ups at the assessment I fall into level 4 and I don't progress to the next difficulty level until I can do 50 push-ups without stopping for the 2 rounds.

I quickly got bored (after 1 month) and started playing around with other compound exercises with kettlebells or with a suspension trainer like the TRX.  These are more fun and allow me to add weight to stimulate muscle growth faster.  I will start some Olympic lifting and begin a starting strength program 2 times a week to really lean out and put on 15 lbs of muscle.

Stuffed Pork Loin, Bacon Wrapped Asparagus and Oven Roasted Eggplant

This week is a guest post recipe from my sister Amy.  She has a Culinary Arts degree, has been working in the restaurant industry for 14 years and has been gluten-free for the last 4 years.  She has also 'gone Paleo' for the last year and is doing awesome.  I get lots of recipe ideas from her and it is always a treat make it to the holiday feast if she is cookin'.  Her son, Wilson eats better than most dietitians and is a wonderful, smart and fun 7 year old.

Apple, dried apricots, and dried cranberry stuffed pork loin, bacon wrapped asparagus, and oven roasted eggplant.

• 4 lb pork loin roast with a hole cut through the center with a long knife
• 2 small granny smith apples, peeled and chopped fine
• 12 turkish apricots sliced thin
• 1/2 cup dried cranberries
• mix fruit and stuff into hole, the bigger you slice the hole, the more you can stuff!
• Season fat ribbon with salt and pepper
• Cook in 350 degree oven until internal temp of 150, let rest 10 minutes before slicing.

Easy Fixin's - Chix & Veggie Stew

The other day a long time friend called me Rachael Ray.  Very devastating.  I like to think of myself as a dude that loves food, loves health and loves helping others.  Still, he had good reason.  Most of my time is taken up by patient care and the little time I have to write and post has almost all been taken up by recipes.  They are easy and I have tons of photos of the meals that I prepare.  So with this in mind I will work hard to fulfill the other part of the blog mission statement which is to post articles about more than just food.  I have a couple of posts in the works about healthy lifestyle, goal setting, stress and sleep and supplements that I recommend to patients.  But for now (today at least) I will continue with a recipe.

CHICKEN-VEGGIE STEW

1-bag of mixed veggies (corn, beans, carrots)
2 chix breasts
1 can of organic cream of chix soup (find some that is gluten free or use some chix broth)
Salt and Pepper to taste


Take the chix, cut it into strips and saute with some olive oil until done.  While that is going take the veggies if frozen and toss them in a stew pot on med-high to start thawing them out.  When the chix is done toss the can of soup on it and bring to a boil and dump in the stew pot with the veggies and stir it up.  Cover for a bit on simmer (hopefully your veggies are done by now).  When nice and hot add salt and pepper to taste and eat it up!