Simple Post-Workout Tuna Salad and Workout

I am so privileged to be married to a United States Air Force Combat Veteran. He served our country for 21 years in a very demanding field as a Combat Controller, which is part of The Special Operations Forces. So, when it comes to pushing your physical body to it's limits, he has quite a lot of experience. And when I have the chance to go to his gym, I can be sure that it's going to be a tough workout. 

Today we did just that. We lifted some heavy weight! Needless to say when we got home I was very ready to eat! 

I always keep Tuna and different types of salad greens in the house for super quick protein lunches. 

This is easily adjustes for your own personal taste. 

On Saturday mornings we always have bacon and eggs. It's just been a tradition! 

Just like Sunday...that's always Pancake Day. 

This morning I made a couple of extra strips of bacon and saved them to top this quick salad. 

Here is what we did. 

The dressing

Juice of half a lemon, it should be about 1 tablespoon 

2 tbsp extra virgin olive oil

1 tbsp mayonnaise, (no sugar added) 

Kosher Salt and fresh cracked black pepper to taste 

2 cups spring mix organic greens

2 cups spinach, organic 

Grape tomatoes

Sweet peppers

And any other vegetables you would like to add)

10 oz Tuna, all white, packed in water, drained 

1 tbsp mayonnaise, (no sugar added)

Squeeze of lemon juice 

I make this as easy as possible. Just put all of the salad greens and vegetable in a large bowl. Add all of the dressing ingredients and toss with tongs to coat all of the greens. 

Taste and adjust salt and pepper. 

Mix the tuna, mayonnaise and lemon juice in a bowl. 

Place the salad on your serving plate and top with tuna mixture. Crumble some crispy bacon on top and you're ready to eat. 

Here is the workout we did at the gym today. We moved through each exercise with no rest. Rest for about 45 seconds between circuits. 

I wish we had a video for this workout. But I will give you the breakdown. Maybe a video someday! 

Barbell or Dumbbell Squat 8-10 reps

Dumbbell Step up  

8-10 per leg

Medicine Ball Chop 

12 per side

Dumbbell Rows 

10 per side

Leg Lifts with Hip Lift

20 reps

Body weight Step ups 

15 reps per leg

2 Minutes Cardio-

   1 minute Burpees

   1 minute jump squats

Repeat this Circuit 3 times 

*Make sure you add a warmup and a cool down/ stretch to prevent injury*

This is a 35 minute workout.  

Melody