We’ll start with the workout – and follow up with a great meal. 🙂 As I have discussed the 5 “core moves” of the Primal Blueprint from Mark’s Daily Apple (see permanent link to that site at the bottom of my homepage), I wanted to still perform those basic moves, but differently than what was suggested within the eFitness book from the website (at least 90% of the moves were different). Here is the equipment that was required:
Here are the moves (and I’ll explain what I used for each move), which are performed for 3 rounds, with only a minute to a minute and a half break between each (at least that is always my goal):
Single arm shoulder presses, 12 reps each arm (stand with feet shoulder width apart with, in my case, 12-lb dumbbells in each hand at your shoulder and extend one arm over your head and lower back to your shoulder and perform the same move with the other arm).
Overhead squat presses, 12 reps (stand with feet slightly wider than shoulder width apart and the 5-lb. dumbbells over your head – arms straight – perform squat going lower than 90 degrees – make sure to keep weight on your heals, back and arms straight). I really want to do this with a bench press bar, but we keep that downstairs and the pull-up bar upstairs, so I’ll have to try that when I want to run the stairs in between exercises!
Pull-ups, 5 consecutive, unassisted (my goal is to up this by 1 rep every 1-2 weeks)
“Stir the Pots,” 15 reps (We saw this in both Men’s Health this issue AND the Indianapolis Star – what a Colts player was doing to workout!!) This is where you take the big ball and put your forearms on the ball with your feet on the floor (an inclined plank position) and make a stirring the pot motion. The first time I tried this I completely fell on my face. Be sure to keep your core tight and start with a smaller range of motion until you get the hang of it…I did this workout at 5:45 this morning, and I’m already getting sore! 🙂
Uneven push-ups, 10 reps (use anything – in my case an 8-lb. medicine ball, that will get one hand about 1 foot off the ground and have your other hand on the ground. Make your nose touch the floor!!!!)
This workout only took me between 15-20 minutes (including breaks) but I was sweating and out of breath at the end. Plus, I can already feel the greatness! 🙂 Hope you are able to take the time to try this one…there’s really no excuse since you could perform this during the time it would take to watch a DVRed “Modern Family”!!
And now the delicious part…
One way to get off to a great start to the week is a dinner that can last several meals. Adam had the great idea to make a full turkey breast that we could eat for Sunday dinner and then carry over into the week by topping off our salads with some of the delicious leftover turkey breast (soaked in “gravy” so it doesn’t get too dry). Our recipe was very simple, just has to be in the oven for about an hour and a half, so make sure you give yourself some time on this one (that’s why it’s perfect for a Sunday night that can carry into the week)!!
1-5 lb. turkey breast (if you want a bigger one that is fine, I would just increase the amount of the other ingredients)
3-5 tablespoons of pasture butter (depending on how thick/runny you would like your sauce to be – we used 4)
1 tablespoon of freshly chopped sage
1 tablespoon of dried thyme
1/4-1/2 cup of freshly (and finely) chopped parsley – I used our newly planted herbs…SUPER exciting!!
1 clove mined garlic
salt and pepper to taste
Pre-heat the oven to 350. Let the turkey sit out so that by the time you are ready to put it into the oven it’s at room temperature (or close to it). In a small saucepan melt the butter and stir in your spices. Place the turkey breast in a roast pan and separate the skin from the breast and place some spoonfuls of sauce within the “pockets.” Rub/pour the remaining sauce over the turkey breast and place in the oven. Once the turkey is finished (ours took about an hour and a half) we put the turkey breast on a cutting board to cool and put the leftover “gravy” in the same small sauce pan over low heat so it would thicken. We put this gravy over our sliced turkey breast and on top of our cauliflower mash (see previous posts to find link for the cauliflower mash recipe). It was delicious!! See our pics (sorry for the crappy cell phone shots) below!!