TAKE IT OUTDOORS BY DR. GREUNER

It's summer, the time we have all been trying to get in shape for. Now that summer is here, who wants to spend more time in the gym? Not me. And why should we? This is the PERFECT time to break up the routine a bit, take advantage of the outdoor weather, and stimulate new muscle growth and tone with a different type of workout.

Personally, in the summer I switch to body weight and plyometric workouts for strength training. The awesome part of these workouts, is that although they are excellent at toning and strengthening your muscles, is for the most part, no gym is needed.  They can be done on simple pieces of equipment such as pull up and dip bars, stairs, or resistance bands, most of which are found in regular public parks, or can be easily acquired at home. If you’re like me, NOTHING beats breaking a sweat in the outdoors with the sun shining down…..just replenishes your soul.

What do you need?

Less than $70 to $225 in equipment, depending on your preference. That’s pretty short change for being able to work out in the beautiful outdoors.

1. Resistance bands – typically $30-40 for a decent set
2. Push up bars - $30
3. If you really want to get fancy, you can purchase your own “power tower” for around $150, which typically is a simple piece of equipment that has a pull up bar and leg raise bar and dip station.

So here’s my routine:

In the summer, I’m typically trying to stay a little leaner and am less focused on putting on size, so my workouts typically involve a good amount of cardio, and maintain a very brisk pace, with less than 30 seconds of rest between each exercise. This type of training, which is typically called “circuit training", keeps your heart rate up, and burns fat as well as keeps you toned.

Prior to each workout, I warm up with a 15-20 minute run, during which I try to cover at least 2 miles of distance, depending on pace, followed by a warmup of 2 sets each of the following exercises, each one minute long.

 1. Burpees
 2. Jumping jacks
 3. Squat jumps

for a total of 6 sets. You should be about 30 minutes in at this point.

*If you are near a beach, try sand running instead. A piece of advice, sand running KILLS your calves and abs, so ensure you plan ahead knowing that you will be very sore in those areas for 2-3 days after the workout.

1.    Day 1 – Chest/Back

Pull ups
a. 3 sets of wide grip, 3 sets of close grip – this exercise is great at targeting your latissimus and serratus muscles, as well as biceps. If you cant do a full pull up, or have trouble doing more than a few, you can use resistance bands or a partner to help assist you in lifting your body weight. Don’t worry, before long, you will be stronger than you think.

Push Ups
a. Alternate each set with one set of push ups. 2 sets of close grip, 2 sets medium grip, 2 sets wide grip. I use a set of push up bars that allow a better range of motion, and help in isolating your chest and triceps.

2.    Day 2 – Legs and Abs

Abs

For More advanced athletes:

Hanging leg raises
a. 3 sets of straight leg followed by 3 sets of bent leg raises. The key to doing this movement properly is ensuring that you have FULL flexion of your spine, meaning that the thigh portion of your leg must make contact with your chest. If that is not the case, you are not engaging your abs properly. When Im feeling particularly enthusiastic, I wear 10lb ankle weights for straight leg raises, and trust me, that’s all you need.
        
Hanging Sit Ups
a. You can also combine these exercises for a more thorough workout
            
b. Use a partner here for SURE, as not doing so can result in slippage and injury
        
For more intermediate and beginning athletes:

Crunches
a. 5 sets of 40
    
Decline bar sit ups
a. 4 sets of 20

Bicycles
a. 4 sets of one minute each

Legs

Resistance band Squats
a. 6 sets of 10 total. First 3 sets using a wide leg stance, then 3 sets of ten using shoulder width stance. this is basically the same exercise as regular body weight squats, but using resistance bands to add extra resistance instead of weights. Ensure that you keep your chest forward that could compromise posture and cause injury resistance band lunges

b. 3 sets of 10, first one leg, then the other, for a total of 6 sets)

Day 3 - Shoulders and arms

Resistance band Military press 4 sets of 10

Resistance band lateral raises 4 sets of 10

Resistance Band Bicep Curl, 3 sets of 10

Resistance Band French Curl, 3 sets of 10

Resistance Band Concentration Curl, 2 sets 10 of each arm, 4 total

Resistance Band Tricep Kickbacks, 2 sets of 10, each arm, 4  total

This sequence I repeat twice each week, with one day off during the week, or mixing in some other activity such as cycling, swimming, or boxing into keep it interesting. This is just enough to get you a full body workout as well as some decent cardio In without having to spend a lot of time on either. After all, the goal is to enjoy the summer right?

“Personally, in the summer, I switch to body weight and plyometric workouts for strength training. The awesome part of these workouts, is that although they are excellent at toning and strengthening your muscles, is for the most part, no gym is needed... If you are like me, NOTHING beats breaking a sweat in the outdoors with the sun shining down...”

— Dr. David Greuner

In terms of my summer diet….very little changes. But I do take advantage of seasonal things such as the BBQ and salads that tend to be EVERYWHERE as well as fun to cook during this season. Its the perfect time to switch to a paleo type diet with the abundance of meat around.

Some simple changes that can make your summer a WHOLE lot healthier include:

1. Switching out regular hamburger meat for bison, ostrich, or turkey meat

2. Using mustard instead of ketchup as your main condiment

3. Swapping out mayonnaise for lighter options or miracle whip

4. Curbing the alcohol intake

5. Using balsamic vinegar and a little olive oil instead of salad dressing

These minor changes can keep your overall calorie count at less than 50% of what it was prior, enjoying almost the same amount of fulfillment in the process.

So get out there, grab a friend, have some fun, catch some rays, and enjoy your summer!

---

Dr. David A. Greuner MD, FACS, FICS is a contributor to Athleisure Mag and is the managing director and co-founder of NYC Surgical Associates. He is a double board certified surgeon (Minimally Invasive Surgeon and Cardiovascular Surgeon) with over 10 years of experience. Dr. Greuner is also an athlete and fitness expert .

IG @Doctor.DavidGreuner

PHOTO CREDITS | Sabina Plestilova

Read more from the June Issue of Athleisure Mag and see Take it Outdoors by Dr. Greuner in mag.

THE ART OF THE SNACK | JUST BEET IT

BEET-CURED SALMON WITH WHIPPED LEMON-DILL RICOTTA

From Dennis Prescott of Food + Wine

This is bound to be a brunch staple that will amp your lox to another level with beets!

Serves 4-6

INGREDIENTS

1 pound fresh (not frozen) deboned salmon fillet
1/2 cup sea salt
1/2 cup sugar
1 cup grated red beets
2 tablespoons lemon zest
2 tablespoons orange zest
2 tablespoons fresh dill
whipped lemon-dill ricotta

1 cup ricotta
2 tablespoons lemon juice
1 tablespoon fresh dill, finely diced
1 tablespoon capers, chopped
1/4 teaspoon salt

To serve:

4-6 everything bagels
1/2 English cucumber, thinly sliced
Fresh dill, capers and lemons to serve
Place salmon in a large, deep pan. In a small bowl, mix together salt and sugar and rub over the top of salmon until fully covered. Top with grated beet, lemon and orange zest, again ensuring salmon is completely covered. Sprinkle salmon with dill.

DIRECTIONS

1. Cover salmon with plastic wrap and place in the fridge to cure for 48 hours. You’ll know it’s done if the fish feels firm and looks cured in the center.

2. Remove from the fridge and scrape off the beet mixture. Rinse salmon under cold water to remove excess and pat dry with paper towels.

3. Whip ricotta and lemon juice in a medium bowl. Fold in chopped capers, dill and salt.

4. Finely slice salmon and serve with lemon-dill ricotta, sliced cucumbers and everything bagels.
 

BEETROOT + GOAT CHEESE DIP

From Himanshu Taneja of The White Ramekins

Colorful and flavorful, this dip adds variety to this new go to snack!

INGREDIENTS

700 gm beetroots
2 garlic cloves
1 tsp red chili flakes
250 gm hung plain yogurt (hung for 24 hours in fridge)
1 1/2 tbsp pomegranate molasses
3 tbsp extra virgin olive oil, plus extra to finish
2 tsp sumac powder
salt, to taste
2 spring onions, thinly sliced
15 gm hazelnuts, skinned and roughly chopped
50 gm soft goat cheese, crumbled
seeds of half a pomegranate

DIRECTIONS

1. Preheat the oven to 180 C degree. Wash and trim the beetroots and wrap them in aluminum foil tightly. Place beetroots on a baking tray and roast for 45 minutes, until a knife slices easily into the centre. Let cool completely to room temperature.

2. Once completely cooled, peel and cut each beetroot into quarters. Place sliced beetroots, hung yogurt, garlic, chili flakes, pomegranate molasses, olive oil, sumac and 1 tsp salt in a food processor and blend to make a smooth paste. Adjust the salt, if needed.

Transfer the puree to a serving bowl. 

Spread the mixture with a back of a spoon to make beautiful swirls. Scatter the spring onion, hazelnuts, goat cheese, pomegranate seeds on top. Drizzle with a bit of olive oil and sprinkle a pinch of sumac. Serve with crackers, breads, sliced peppers and cucumber.
 

LENTIL SANDWICH WITH PICKLED BEET BUTTER

From Danielle Oron of I Will Not Eat Oysters

This is such a zippy treat that we urge you to try!

Serves 4

INGREDIENTS

Pickled Beet Butter:
1 small beet
1/3 cup apple cider vinegar
1/2 cup water
1 tsp sugar
1/2 tsp salt
1/4 tsp mustard powder, optional
1 stick (8 tbsp) unsalted butter, room temp

Lentil Salad:
1 cup beluga lentils, rinsed
2 cups chicken or vegetable stock
1/2 tsp salt
1/4 tsp pepper
2 dried bay leaves
3 tbsp lemon juice
1 tbsp grainy mustard
1 tbsp chopped dill
1/4 tsp salt
1/4 tsp cumin
fresh pepper to taste
2 tbsp olive oil
2 whole wheat demi-baguettes, cut open
2 hard boiled eggs, sliced
arugula
Maldon Salt and fresh black pepper

DIRECTIONS

1. Place the beet in a pot and cover with cold water at least 2-inches above the beet. Bring the water to a boil over high heat. Boil the beet for 45-50 minutes until cooked through. Allow the beet to cool. Peel by rubbing the skin off with a paper towel. Cut the beet into 1/4" cubes and place them in a non-reactive bowl.

Heat the apple cider vinegar, water, sugar, salt and mustard powder over high heat in a small sauce pot until the sugar and salt have dissolved and the mixture comes to a light simmer. Pour the pickling liquid over the beets and let marinate for at least 30 minutes.

2. Drain the beets and transfer them to a food processor. Process until very finely chopped. Combine the beets and a pinch or two of salt with the room temperature butter until combined. This butter is best when eaten at room temperature.

3. Place the lentils, stock, salt, pepper and bay leaves in a sauce pot with tight fitting lid. Bring the mixture to a boil over high heat, cover, turn the heat down to low, and simmer for 20 minutes until the lentils are al-dente. Drain the excess liquid and discard the bay leaves. Set aside to cool.

4. Whisk the lemon juice, grainy mustard, dill, salt, cumin and fresh pepper in a small bowl. While whisking, slowly drizzle in the olive oil to emulsify the dressing. Pour the dressing over the lentils and mix to combine.

5. Spread the pickled beet butter on each side of the baguette. Be generous. Lay the sliced egg on the bottom half and top with a lots of lentil salad, arugula and garnish with Maldon salt and fresh black pepper. Top and enjoy!
 

BEET INFUSED MARGARITAS WITH ROSEMARY SYRUP

From Jenni Hulet of The Urban Poser

It's a new way to enjoy margaritas with this veggie! 

INGREDIENTS

2 ounces Beet Infused Tequila (recipe below)*
1 1/2 ounces fresh lime juice
2 teaspoons Rosemary Syrup or to taste (recipe below)**
1-2 ounces or a splash of soda water
Pink Himalayan Salt for coating glass rims
Extra limes cut into wedges

Note: You can replace the soda water with orange juice or cointreau to vary up the drink if you like.

DIRECTIONS

1. Pour about 1/2 to 1 inch of salt into a shallow container or lid large enough to fit the rim of your glass in. Large mason jar lids work nicely. Use a lime wedge to wet the rim of half of the glass then dip the rim of the glass in the salt.

2. In a mason jar (with a lid) or a cocktail shaker, add all of the ingredients and shake well to combine. Pour over ice and garnish with a lime wedge and rosemary sprigs if desired.

*For the Beet Infused Tequila: You will need, 1 (750ml) bottle of tequila and 5 ounces of cubed beets, give or take. Pour the contents of 1 bottle tequila into a large mason jar or container. Add the beets to the tequila. Cover and infuse for about 24 hours. When you like the flavor, remove the beets and strain the tequila back into the bottle. Can be stored at room temp for several months, but you can chill it also.

**For the Rosemary Infused Syrup: You will need, 1 cup of liquid sweetener (like agave or clover honey) and 2 full sprigs of rosemary. Heat 1 cup of light sweetener till hot but not boiling. Add the rosemary and let steep until completely cooled to room temp. Use immediately or store in the fridge for a few weeks.

Read more from the April Issue and read The Art of the Snack, Just Beet It in mag

ATHLEISURE KITCHEN: PAELLA DE POLLO y SETAS

This month, Athleisure Kitchen brings paella to our issue. This rustic rice dish is from Valencia, Spain and includes meat, seafood, and vegetables that really allow you to make this meal your own. This recipe is a take on Jose Andres' Paella de Pollo y Setas which includes a savory medley of chicken and three kinds of mushrooms. Note that paella needs to be cooked within a Paella Pan for best results.

PAELLA DE POLLO Y SETAS

SERVES:  6 - 8

Ingredients:

¼ Cup (2 fl. oz./60 ml) Olive Oil
14 oz. (440 g) boneless, skinless Chicken Thighs, cut into 1-inch (2.5-m) pieces
¼ lb. (125 g) Oyster Mushrooms, broken into bite-size pieces
¼ lb. (125 g) Shiitake Mushrooms, broken into bite-size pieces
¼ (125 g) Cremini Mushrooms, broken into bite-size pieces
3 Garlic Cloves, minced
About 2 Tbs. (1 oz./30 g) Salsa Salmore (recipe follows)
4 Cups (32 fl. oz./1 L) Chicken Stock
1 Cup (7 oz./220 g) Valencia Rise
Salt, to taste
Pinch of Saffron Threads

Directions:

1. In a paella pan, warm the olive oil. When it is hot, add the chicken and sear on both sides. Add the mushrooms and saute for a few minutes. Push the mushrooms to the outside edge of the pan.

2. Add the garlic and salsa salmora and saute for 30 seconds.

3. Add the stock and bring to a boil over high heat, then add the rice and stir to distribute it evenly in the pan. Boil the rice for 5 minutes, then lower the heat to a simmer. Season to taste with salt as needed.

4. Sprinkle the saffron over the top of the rice as the paella cooks, alloring the saffron