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BODY
At-home Holiday workout #1
5 minutes of stretching
5 minutes of planks
5 minutes of front and back scales
5 minutes of push-ups
5 minutes of L-sits
5 minutes of stretching
Remember the front scale is lifting the leg in front. The back scale is tilting forward with the leg behind. These are balance drills but they are as hard as you make them.
Scale the push-ups by elevating your hands.
L-sit can be scaled to seated on the floor practicing leg lifts.
BELLY
Tuna Bowls with Spicy Mayo
Group | Ingredient |
The Base | 5 oz canned tuna (drained) |
½ cup shelled edamame (thawed/ready to eat) | |
The Crunch | ½ cup cucumber, diced |
¼ cup shredded carrot (store-bought "matchstick" style is fastest) | |
The Spicy Dressing | 2 Tbsp mayonnaise |
1 tsp sriracha, 1 tsp rice vinegar, 1 tsp soy sauce | |
½ tsp red chili flakes | |
Finishers | 1 Tbsp fresh cilantro, chopped |
½ tsp sesame oil, 1 tsp sesame seeds (optional) |
🏃♂️ Instant Assembly (5–8 Minutes Total)
Whisk the Sauce (1 Minute): In your main serving bowl, whisk together the mayo, sriracha, rice vinegar, and soy sauce. This saves you from cleaning a separate dressing bowl.
Add Tuna (1 Minute): Add the drained tuna to the bowl. Use a fork to flake it and toss it directly in the dressing until fully coated.
Add Veggies (2 Minutes): Dump the edamame (skip the butter/sautéing—they are delicious and crunchy when cold), diced cucumber, and shredded carrots into the bowl.
Toss & Garnish (1 Minute): Gently toss everything together.
Finish & Serve: Sprinkle with cilantro, red chili flakes, and sesame seeds. Drizzle the sesame oil over the top and eat immediately.
💡 Time-Saving Tips for Parents
Buy Pre-Shredded: Buying a bag of matchstick carrots and pre-shelled edamame saves you at least 5 minutes of chopping and peeling.
Edamame Hack: If your edamame is frozen, simply put the desired amount in a bowl of warm water for 2 minutes, then drain. No stove required!
One Dish: By mixing the sauce and flaking the tuna in the same bowl you eat from, you only have one bowl and one fork to wash.
COACH SAYS:
Rucking just means walking with a loaded backpack. Get outside, enjoy the fresh air, and get some steps in!