max's mixes: part I

Music is not my forte but obviously quite crucial to appropriate performance.  Shout-out to Max, and his musical prowess, who will be updating those of you who are musically inclined and in need of solid motivation...

As a creature of habit, I am never without my headphones.  Planes, cars, work, gym. Gym. The center of my music expression.  The place where I think music can really shine. When at the gym, there are two types of music I listen to during my workouts: “lift angry” and “power through it”.  As my introduction into the fitnessfoodiefanatic lifestyle, I’d like to share with you guys two mixes that have been absolutely crushing my workouts as of late.

The first is the summer FestivalFun Mix by Helicopter Showdown.  With a mix of popular dubstep, hardstyle, and progressive house, this mix is absolutely VITAL for leg day workouts.  It helps you push through every squat and power past every walking lunge.

https://soundcloud.com/helicoptershowdown/helicopter-showdown-superhype

The second is from an artist that is slowly becoming a staple in my arsenal since witnessing him live in Las Vegas over the summer. Audien creates a ballistic progressive house anthem into your eardrums and certainly fuels any crossfit or long run workout you need to finish.

https://soundcloud.com/audien/october-mix

That’s it that’s all from me for this week.

muscle memory

In short, muscle memory is derived from repetitive movements.  Like any activity that you frequently perform, weight lifting routines can be committed to memory.  Unlike other activities, muscle memory while at the gym is almost a curse.  When performing an exercise for the first time, your brains neural network requires far more neurons to fire impulses in order to coordinate the movements.  Over time, as these networks become more routine, neurons begin to fire more efficiently because your brain recalls the movement - like a memory.  Challenging this is key to developing strong, adaptable muscle groups.

Like most people, I find myself performing the same leg exercises week after week.  I mean honestly, how many variations of a squat can you have?  Well... ask around and you'd be surprised.  

One key way to combat muscle memory is to keep yourself looped in to new techniques and ways to target those muscles.  My favorite way to do this is to ask friends.  Not only do they have their own techniques but also their own routines to help throw a curveball to your neural networks (did I just say that..?).  Find people who know what they're doing and have a unique way of doing it. Ask them to give you their workouts or exercises for particular muscle groups.  

I had the joy of completing this workout four days ago and my hamstrings are still burning.  

So when you try his workout and limp for a week, don't blame me, blame Max.

Leg Bootcamp

4x10 squats (3rd and 4th sets to failure)

4x10 sumo squats (jump rope between sets - double unders if you can!)

walking lunges, weighted vest (20-40-60-20 reps)

4x5 straight leg deadlifts, max weight

3x10 leg extension + leg curl superset, last set to failure

super-youwillwanttodie-set, repeat 4 times:

25 deep squats

25 jump squats

25 quick squats

30 full body sit-ups

30 ab swimmers

coconut curry shrimp and scallop shumai

With starting my first job, moving into a new apartment on my own, and getting back into the swing of things I really haven't been able to cook like I've wanted! But I went home for a weekend and cooked a fantastic meal with my parents.  We made these coconut curry scallop shumai, and let me tell you they're even better the next day!

filling

1 T minced ginger

2 whole green onions

1/4 lb cooked shrimp

3/4 lb cooked bay scallops

1 T thin soy

1/4 c cornstarch

30 round wonton skins

2 T oil

coconut herb sauce

1/2 c unsweetened coconut milk

1/2 c orange juice

1 T oyster sauce

1/2 t indian curry powder

1/2 t asian chili sauce (we used Sriracha)

2 T fresh chopped basil

Separately mince ginger, green onion, shrimp, and scallops in a food processor.  Add soy.

Add water to the cornstarch, mix, and use this to bind the shumai.

Wrapper by wrapper, add a tablespoon of filling to each, coat the edges with the cornstarch/water mixture to moisten, then press the edges together lightly forming little "purses".  I have attached some pictures so show you more detail below.

Heat the oil in a simmer pan (or a deep sauce pan will suffice) - gently sear the shumai until golden on the bottom.  Pour the coconut herb sauce over top, cover and steam for four minutes.

ENJOY! :)

two-a-days

morning: strength (shoulders, back)
                      superset #1:
                      shoulder press
                      lat raises
                      arnold press

                      superset #2:
                      single arm, wide stance, lat cable push-down
                      kettlebell crossover
                      kettlebell snatch/cleans

                      dropset #1:
                      barbell hyperextensions
                      deadlifts

                      burnout: wide grip pull-ups + handstand pushups, alternating


evening: cardio (45 power minute spin)

chicken saltimbocca

Last summer in Hawaii, my aunt introduced this meal to me and I loved it so much I made her make it again.  After a summer reminiscing about Hawaii I decided to bring back the chicken saltimbocca but drop the breading and add some vegetables.  I made this for friends and they all approved!

1 package thinly sliced chicken breast

(you can also pound out regular breasts if you don't have this option)

black pepper

1 package frozen organic spinach

3 tablespoons extra virgin olive oil

1 teaspoon minced garlic

1/2lb proscuitto (or one pre-packaged container)

1/2 cup grated parmesan

2 cans or 1 box low sodium free range chicken broth

1 fresh squeezed lemon

To prepare the spinach, thaw the container and drain any excess water out of it.  Toss in a bowl with 3 tablespoons olive oil and 1 teaspoon minced garlic.

Place a slice of chicken on a flat surface and sprinkle with black pepper.  Top with a slice of proscuitto and add a thin layer of spinach.  While making sure all of the toppings stay, gently begin to roll the chicken and secure with a toothpick.
Heat the olive oil in a large simmer pan, add the chicken rolls and sear each side.  Add chicken broth until the pan is full, bring to a boil, add lemon juice, cover and reduce to medium.  Let simmer for about 8 minutes or until cooked through.  Serve immediately and enjoy!

a working person's workout

The last thing most people want to do after or before a long day at work is expend non-existent energy at the gym.  With post-graduate careers looming (for most of us), we're trying to maintain the same fitness and food habits with less money and less time.  Depending on your personal preference and work schedule, figure out which time of day works best for you.  You could very realistically get a very good workout in by just waking up one hour (or even 45 minutes) earlier.  Because you are in a time crunch, the planning of your days becomes more important.  Determine on Sunday night which days you are going to incorporate cardio and know that because you may only have one hour that your lift will have to either be condensed or involve less rest time between sets (in this case I would design more supersets).  I like to plan out my week based on my schedule and what I have planned.  Here is a sample to get you started:

Monday: legs, abs

Tuesday: shoulders, forearms, stair sprints [short cardio]

Wednesday: chest, cardio circuits

Thursday: back, 25 min. run [long cardio]

Friday (rest day)
Saturday: arms, swim

Sunday (rest day)

Although I have personally never worked out while at work, I know many people who do.  I've heard of people jump-roping, sitting on medicine balls, running in the emergency exit stairwells, and even jumping jacks!

Here's an at-work exercise link:

http://www.webmd.com/fitness-exercise/features/exercise-at-your-desk

...and one slightly more embarrassing:

http://www.washingtonpost.com/wp-srv/special/health/workout-at-work/

Keep in mind that if you walk to work and/or to the metro, that's exercising! 

spinach stuffed portobello caps

What better way to top a salad than with prosciutto, feta, and half an avocado?

1 portobella cap, cleaned*

1 cup fresh spinach

1 teaspoon chopped garlic

1 teaspoon extra virgin olive oil

1 tablespoon reduced fat feta

1 piece of proscuitto

To clean the mushroom* take a fork and scrape out the gills with a spoon.

Preheat the oven to 350 degrees.  Sautee the spinach and garlic with olive oil in a pan until fully wilted. Place into mushroom cap and sprinkle feta ontop.  Wrap in proscuitto and place onto a lightly greased pan into the oven for approximately 10 minutes.  

I served mine atop a fresh spinach salad with chopped onion and an avocado drizzled with fresh ginger dressing!