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Recipe of the Week: Apple Pie Breakfast Bowl

Ingredients:

  • 1 small frozen banana
  • 1/2 cup non-fat vanilla Greek yogurt
  • 2/3 cup apple sauce, unsweetened
  • 1/4 cup rolled oats
  • 1 teaspoon cinnamon
  • 1 teaspoon vanilla extract
  • 1/2 cup unsweetened almond milk
  • Handful of fresh spinach or kale (optional)

Directions:

  1. Place all ingredients in a high-speed blender. Blend until smooth.
  2. Serve with favorite toppings!

Nutrition Information:
Serves: 1 |  Serving Size: 1 smoothie bowl
Per serving: Calories: 357; Total Fat: 3g; Sodium: 110mg; Carbohydrate: 65g; Dietary Fiber: 6g; Sugar: 37g; Protein: 15g

Original recipe can be found here!

Summer Fun Outdoor Workouts

When it’s beautiful outside, we know it’s hard to be inside at the gym. Your kids are off from school and you need a family activity. Summers are full of BBQs and weddings- you just don’t have the time to fit it all in. There are many reasons that you simply do not want to be indoors in the summer. We have some great outdoor activities where you can catch some sun rays, have some family bonding time, and of course, get those exercises in!

Beach Workout
One of the best places to workout on a summer day is the beach! Not only will you enjoy the beautiful scenery to keep you motivated and an ocean breeze to cool you off, but you also are getting a better workout. Sand creates for a greater workload for the muscles and a higher heart rate, which leads to a more effective training method.  The surface of the sand also puts less of a strain on your feet compared to pavement. So go play some beach volleyball, throw around that Frisbee with your friends, or simply walk along side the ocean.

Circuit Training in the Park
Ever walk around the park and see equipment scattered throughout? Many of our state parks have different equipment and devices to help you complete full circuit training. Not only is this a cost effective method to exercising without having to purchase any equipment at home, but you will also get a full body workout.

Aquatics & Swimming
While cooling off in the pool, why not burn some extra calories? Swimming is great for lower and upper body strength. Water exercises may help take the pressure off your joints and muscles. Since water is a natural resistant, it helps you workout those muscles. If you aren’t big on swimming you can try out some aquatics workouts, which include: arm circles, leg lifts, walking in the water, aqua jogging and flutter kicking.

Hiking
There are many types of hiking trails that you can choose from depending on the distance you choose, type of scenery, and difficulty level. Whether it is your first time hiking or you have done it before be sure to layer your clothes, pack plenty of water, and put on sunscreen.

Walking
Every step counts so get as many in as you can! Whether it is walking to complete your errands, visiting a friend or simply enjoying a nice walk around town- walking may be one of the simplest exercises you can do. Walking can help you maintain a healthy weight and can also prevent or manage various conditions, including: heart disease, high blood pressure and diabetes.

 

By David Daoud

Recipe of the Week: Chocolate Avocado Mousse

Ingredients:

  • 1/2 cup semisweet chocolate chips
  • 4 very ripe (8 ounce) avocados, peeled and pitted
  • 1/2 cup agave
  • 1/2 cup unsweetened cocoa powder
  • 1/3 cup almond milk
  • 1 tablespoon pure vanilla extract
  • 1/4 teaspoon fine salt
  • Fresh raspberries, for garnish

Directions:

  1. Place the chocolate chips in a small bowl. Place over a small saucepan of barely simmering water. Stir until the chocolate is melted and smooth, about 3 minutes. Set aside to cool slightly.
  2. Place the melted chocolate, avocados, agave, cocoa powder, almond milk, vanilla and salt in a food processor. Blend until smooth and creamy, scraping the sides of the bowl as needed.
  3. Spoon into glasses and refrigerate for at least 3 hours (can be prepared 1 day in advance). Garnish with fresh raspberries and serve.

 

Original recipe can be found here!

When Should You Stretch?

The main purpose of stretching is to increase flexibility and reduce the risk of pain or injury during an exercise. With increased flexibility, we are able to strengthen muscles throughout their full range of motion around our joints. Before deciding when to stretch, it is important to first identify the different types of stretching and understand their effects on the body.

Types of Stretches
Static Stretching: this is the most commonly known form of stretching and involves maintaining a specific joint position for an extended time period (about 15-30 sec).

Example: Standing Hamstring stretch

Dynamic Stretching: this form of stretching requires that you actively move a joint through its full range of motion (repeated motion for period of time).

Example: Leg Swings

Stretching before Exercise
It is important to prime our muscles before exercise to improve performance and reduce the risk of injury. The best way to do this is to first perform a general warm-up in order to increase muscle temperature, increase your heart rate, and increase blood flow. Examples of a general warm-up: 5 mins of treadmill walking/ jogging, or riding the stationary bike.

Stretching performed after the warm-up should target the muscles that will be used during the workout. Though static stretching is very effective for increasing range of motion, studies have shown that it may have negative effect on exercise performance, particularly in regards to resistance training. Static stretching decreases muscle and tendon stiffness that is necessary for optimal contraction during exercise. However, dynamic stretching does not appear to have this same effect and because it involves movements that mimic exercise, we are able to prep multiple muscle groups more efficiently. Because of this, dynamic flexibility exercises are preferred before a workout.

Stretching after Exercise
Stretching can be a key part of “cool down” after a workout. Static stretching is most productive following a workout because it allows for greater blood flow back to the muscles, which is essential for proper recovery. Static stretching will increase flexibility/ joint range of motion, and because the workout is already complete, there is no reason for concern about the negative performance effects.

Stretching in General
Even if you aren’t exercising regularly, stretching has many benefits that can improve one’s health. Stretching (increasing flexibility) can decrease muscle imbalances, improve posture, reduce the risk of chronic injuries such as low back pain, and even relieve stress.

 

 

By Dave McCalla

Recipe of the Week: Fish Tacos with Corn & Tomato Salsa

Serves: 4
Serving Size: 2 tacos + 1/4 of salsa, divided

Ingredients:

Mahi Mahi Tacos

  • 1 pound Mahi Mahi (you can also use Tilapia)
  • 1 teaspoon coriander
  • 1/2 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon salt
  • 1 tablespoon cooking oil
  • 8 small 100% corn tortillas
  • Optional toppings: 1 avocado, sliced; a squeeze fresh lime juice

Corn and Tomato Salsa

  • 1 bulb shallots, diced
  • 1 pint cherry tomatoes, halved
  • 1/4 bunch cilantro, chopped
  • 2 cups frozen corn, defrosted
  • 1/2 teaspoon paprika
  • 1 tablespoon red wine vinegar

Directions:

  1. Preheat oven to 400F.
  2. Toss together salsa ingredients (corn, shallots, tomatoes, and cilantro with paprika and red wine vinegar) and set aside.
  3. Rinse and dry the Mahi Mahi. Slice into 3/4” thick pieces. Brush or spray a sheet pan with some cooking oil. Mix together coriander, cumin, garlic powder, paprika, salt, and oil. Toss sliced mahi mahi in spice mixture and spread out into 1 layer on a sheet pan. Roast for 8 to 12 minutes, until fish is golden on the outside and opaque in the middle.
  4. Warm up tortillas according to package instructions and assemble your tacos. Fill with fish, salsa, and top with avocado and a squeeze of lime juice if desired.

Nutrition Information:
Per serving:  Calories: 312
Fat: 7g; Carbohydrate: 31g; Fiber: 4g; Sugars: 7g; Protein: 31g

 

Original recipe can be found here!

Sports Spotlight: Improving Your Sprint Performance

Here is the second part of our Summer Sports Spotlight! This is a three part series on how to increase your sprinting mechanics and get faster.

Improve your sprinting technique

Without ever lifting a weight, it is possible to get faster just be learning to be more efficient! Here are some common aspects of running that get overlooked, along with some techniques to improve them!

  • Strike the ground at the mid foot. By making a heel-to-toe contact as you run you aren’t optimally utilizing your ground striking mechanics!
  • Keep your shoulders relaxed and avoid from shrugging
  • Keep a symmetrical rhythm between your arms and legs and be sure your arms aren’t crossing over your body.

Increase your overall strength

  • The stronger you are, the more force you’ll be able to produce into the ground. This force will be generated from your type two muscle fibers rather than your type one fibers and understanding the differences between these two fibers is the key to ensure you’re training properly.
  • Type one muscle fibers are used to maintain exercise and activity for a long duration of time, which means their ability to generate short term maximal power is limited while type two fibers are explosive and meant to generate a high amount of power for a single rep or a short duration.
  • The best way to grow these type two fibers are to make sure they’re being trained against resistance. Look at the picture to the right and ask yourself, “Which of these two athletes lift in their program?” The answer should be obvious. By using weights at a high enough resistance to build strength (thus leading to increased type II fiber size) he is placing his muscles under the similar demands of generating maximal force into the ground.
  • Although it may seem counter-intuitive to hit the weight room instead of the track to get better at running, you need to have a balance of both. Adding in weight training to your running program could be the key to breaking out of your plateau!

 

Improve your triple extension

  • Triple extension is the simultaneous extension of your ankles, knees, and hips.
  • Improving your explosiveness through this position will let you move faster by improving your stride frequency, this is the amount of times you complete a full stride cycle during your run. The main difference between sub-elite and elite athletes is stride frequency, meaning it’s more beneficial to take frequent steps rather than taking just longer steps.
  • Olympic lifts are exercises that are specific to improving triple extension and are designed to improve explosiveness. These exercises involve total body movement performed as quickly as possible. Note that in frame one and two of the picture (featured left) the athlete has performed a hang clean by moving into triple extension to drive to bar off the floor.

 

Talk to one of our certified strength and conditioning specialists if you feel incorporating Olympic lifts and improving triple extension would take your game to the next level.

 

By Dave Albaranes

Recipe of the Week: California Turkey Burgers

Prep time: 10 minutes
Cook time: 10 minutes
Makes: 6 servings

Ingredients:

  • 2 teaspoons olive oil
  • 1/2 cup minced scallions
  • 3/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 3 tablespoons reduced-fat sour cream
  • 4 teaspoons Worcestershire sauce
  • 1 1/2 pounds lean ground turkey
  • Nonstick cooking spray
  • 3 ounces blue cheese, crumbled
  • 6 whole wheat hamburger buns, split
  • 2 firm, ripe tomatoes, sliced 1/4-inch thick
  • 1 just-ripe avocado, thinly sliced
  • 1 medium red onion, thinly sliced

Directions:

  1. In a small skillet, warm the olive oil over medium heat. Saute the scallions until just softened, about 2 minutes. Transfer to a medium bowl, season with the salt and black pepper and let cool. Stir in the sour cream and Worcestershire sauce; add the turkey and mix gently until just combined. Form into 6 patties.
  2. Heat a grill to medium-high. Mist grill with cooking spray and cook burgers 5 minutes. Turn and grill until almost cooked through, about 3 minutes more. Top each burger with some of the blue cheese; cook 1 to 2 minutes more or until burgers are just cooked through and cheese is melted.
  3. Arrange burgers on buns and top with sliced tomato, avocado, and red onion.

 

Nutrition facts per serving: 370 calories, 35g protein, 29g carbohydrate, 13g fat, 5g fiber

 

Original recipe can be found here