Interval Workout and a Yummy Salmon Recipe

Interval Workout and a Salmon Recipe.

by be truly nourished.

Hi everyone!

Today we have teamed up with a London Personal Trainer and he has provided a new workout routine for you that I tried this morning and a recipe that I also tried last night.

I have made known (or at least I think I have) that I love doing interval workouts. My favorites can be seen under my “workouts” page! Today, I didn’t really want to do any of those, so I teamed up with Tamas and tried his while at the gym.

General Warm-up/Flexibility Routine

Touch Toes – 15 Reps (Touch toes quickly, come right back up and repeat)
Lunges – 10 reps/leg
Side Lunges – 10 reps each direction
Butt Kicks – 25 yards
High Knees – 25 yards
Arm Circles – 20 reps
Trunk Twists – 20 reps
Side Bends – 20 reps
Weeks 1-2

Monday – AM Full Body Weight Training
Tuesday – PM HIIT Workout 30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)
Wednesday – AM Full Body Weight Training
Thursday – PM HIIT Workout 30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)
Friday – AM Full Body Weight Training
Saturday and Sunday – Rest

This was a great workout! The last 1.5 min of work (with the 30-sec increments of decreasing speed from 9-8 mph) was killer. I also really liked recovering with walking and then easing back into the hard working part of the interval with running at 6.0 mph. This was a change from my usual intervals where I just do hard work and then recover…it added another component where moderate work was in between the recovery and hard work. I loved it 🙂 .

Now, on to dinner last night. It was super tasty.

Baked Salmon with an orange glaze, sugar snap peas, and a salad (not pictured)
I adapted the recipe from my “The Best of Clean Eating” cookbook. The original recipe only serves two and I found it posted online here.

Here is the recipe according to how I made it 🙂 .

Baked Salmon with Orange Glaze

Serves 5 (or more if you don’t want big pieces of fish)

Ingredients for baked salmon

5 large salmon fillets (we had about 2.8 lbs of fish)
3 cups chopped spinach
2 cups sliced mushrooms
4 medium tomatoes, chopped
Ingredients for homemade orange glaze

8 tbsp 100% fruit orange marmalade
1 tsp minced fresh ginger
1 tsp minced fresh garlic
2 tsp tahini

Instructions for orange glaze:

1. In a microwaveable bowl, combine marmalade, ginger, garlic, and tahini.

2. Stir very well with a whisk or fork.

3. Heat for 3 minutes. Stir well.

Instructions for salmon:

1.Preheat oven to 375 degrees.

2. Place salmon fillets (skin side down) in a baking dish sprayed with cooking spray. **If you have more than three fillets, I would recommend using two baking dishes so the fillets and toppings can be spread out. See note below.

3. Mix remaining ingredients until well blended and spoon over salmon.

4. Bake for 25-35 min or until salmon flakes easily.

**NOTE: I suggest that if you have more than 3 fillets that you use two baking dishes. We used one dish and it took longer (35 min) to bake, likely because the fillets were too bunched up and there was too much topping covering everything. Baking time would likely be closer to 25 min if everything is more spread out in two dishes.

5. Top with orange glaze

Oh my goodness, this was seriously awesome! It was not at all heavy and the orange glaze flavor mixed so well with the flavors of the salmon and its toppings. I will absolutely be making this again. And, it wasn’t hard…SCORE! 🙂

I am so proud of myself. Who knew that I would be able to be successful with something like this? I’m loving it!