Hey gang,

I got a fresh one for you today. From Geoff M. on the BJJ team at DMA we have Honey Baked Salmon and Asian Sesame Asparagus. Salmon is rich with omega fatty acids and doesn’t take long to cook. Super versatile and a great way to shed fad if you’re looking to lean out. Shout out to Geoff for the excellent recipe!

We’re also throwing back our workout to Coach Guzman’s routine. This one was very “full body” so see if you find it any easier to perform this time.

Go get ’em.

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Honey Baked Salmon and Asian Sesame Asparagus:
Hot Honey Baked Salmon:

• 1-2 Pounds Salmon with skin on
• Olive oil, for brushing
• Everything bagel seasoning
• Hot honey (we use Mike’s Hot Honey)

1. Preheat the oven to 375 degrees. Line a baking sheet with aluminum foil and set aside.
2. Brush all sides of the fish with the olive oil.
3. Sprinkle the flesh side of the fish with the bagel seasoning and drizzle with the honey.
4. Place the fish on the prepared baking sheet skin-side down. Bake until it flakes easily, 10 to 15 minutes.

Asian Sesame Asparagus:

• 3 tablespoons sesame oil
• 2 tablespoons white wine vinegar
• 2 tablespoons soy sauce
• 2 teaspoons sugar (Optional. The recipe calls for sugar, but we leave it out)
• Kosher salt
• 1 pound fairly thin pencil asparagus, ends trimmed, cut into 2-inch pieces
• 4 tablespoons sesame seeds

1. Bring a large pot of water to a rolling boil. In a medium bowl, whisk together the sesame oil, white wine vinegar, soy sauce, and sugar. Set aside.
2. (We modify this step and just rinse with cold water instead of doing a full ice bath) Prepare an ice bath: Fill a large bowl halfway with ice cubes and add some cold water. Place a colander squarely inside the ice bath. The colander will keep you from having to pick the asparagus out from amongst the ice cubes in the ice bath.
3. Add salt until the boiling water tastes like seawater. Add the asparagus to the boiling water and cook for 1 1/2 to 2 minutes – you want them to be crunchy. If the asparagus are thin, cook for only 1 minute. Remove the asparagus from the water with a strainer and transfer them to the colander inside the ice bath. Allow them to cool completely for a few minutes and then place them on a kitchen towel to drain any excess moisture.
4. Toss the asparagus, sesame seeds, and the sauce together and refrigerate for 1 hour, or until ready to serve.

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The Guzman Experience (Redux):

Warm-up:

20X-Scorpion Stretches L&R
20X-Standing Glute Stretch (Knee-to-chest) to Runners Lunge & Twist
20X-Cross-Kick (Dynamically Kick leg into opposite hand)
20X Airplane-pose L&R

……………….

Exercise:

50X High-knees
-1-Min-Plank
40X Ice-Skaters
-1-Min-Plank
30X Jump-Lunges
-1-Min-Plank
20X Kneeling-to-Standing-to-Jumping-knee-tucks
-1-Min-Plank
10X Burpees

……………….

Core:

20X Hollow Rocks
20X Cross Body Planks (Knees to opposite elbow)
20X Sit Outs
20X Leg Raises

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I received some pretty cool recipes yesterday from the team and nutrition tips. If you’ve got anything I’d love to hear about it more.

All the best,
Scott
District Martial Arts