Death by Workout, Baked Salmon Recipe

"A good leader is a person who takes a little more than his share of the blame and a little less than his share of the credit."

— John Maxwell

Death by Workout

We got another killer one that requires max 20 minutes of time, and zero equipment.

Step 1: choose an exercise - pushups, squats, lunges, burpees, or even bench press.

Step 2: set a timer, and start working out as follows

In minute one, you owe 1 rep

In minute two, you owe 2 reps

In minute three, you owe 3 reps

The workout continues until you can't do the required rep total within the minute.

Want to keep going? Once you hit exhaustion, keep going minute by minute until you've counted back down to zero reps.

Still not enough for you? Pair two exercises during each minute.

For most exercises, the workout won't last more than 20 minutes.

Unless you do burpees - anything over 10 is beastly there.

20 Minute Baked Salmon / Halibut with Avocado Feta Salad or Sweet Potato Fries

INGREDIENTS

6 oz Salmon or Halibut filets from Wild Alaskan Salmon Company

1/4 cup Dijon Mustard

1 tbsp lemon juice

1 tbsp extra virgin olive oil

Salt and Pepper

Optional: 1/4 cup parsley, 3 garlic cloves

DIRECTIONS

1. Preheat oven to 375 degrees F 2. Mix together mustard, parsley, lemon juice, oil, garlic, salt and pepper in small bowl 3. Place filets on parchment lined baking tray and generously coat with mustard mix 4. Bake the salmon for 19 minutes, serve immediately

This is one of my go to week night meals, and it's so, so easy. It's also a ridiculously high protein meal. I made this last night and had one 6 oz salmon filet and one 6 oz halibut filet. That got me 82 grams of protein for only ~550-600 calories, including the spread.

Here are some delicioso side options:

Avocado Feta Salad

Add 1/2 an avocado with 1/3 cup of crushed feta cheese in a bowl

Add salt, pepper, olive oil, lemon juice and crush / mix until it forms a spread like consistency

It pairs so well with the salmon either as a topping or separate side dish

Alexia Sweet Potato Fries

These should be in the frozen section of your local grocery store. The directions are on the back, but all you need to do is dump the entire bag in an air fryer and cook at 360 degrees for 13 minutes while the salmon is baking. You can use the oven as well. It's the easiest side dish ever, and so tasty.

Try death by workout today, and then whip up some baked salmon tonight. Let me know how it goes.

Stay well this week,

Hal the Health Coach