Posts Tagged ‘core fitness’
Motivation For Our Boot Camp Athletes!
NE Womens Sectional Competition
Check this out. If it doesn’t make you wanna hit the gym, I don’t know what will!
Your Gym 2.0!
Amazing what a little paint, 200 sf more of mats, some lumber and a free weekend can do!
We Had To Expand Again!
Hey everyone! We just finished adding 200 square feet of mat space today and will finish up the project on Monday. Make sure you come by and check it out…
Lettuce Wrap Carnitas
Mmm. Tacos.
Here is another awesome Paleo friendly recipe from Primal Mama…Gotta love it!
What you will need:
1 pork tenderloin (this would work with chicken or meat too)
juice of 2 lime
1 T chili powder
1 tsp cumin
1 tsp oregano
1 tsp garlic powder
1/2 tsp coriander
1/4 tsp cinnamon
2 bay leaves
1/2 cup chicken broth (low sodium, gluten free)
1/2 a purple onion
1 green bell pepper
1 head of butter lettuce (or lettuce you can make into taco shells)
store bought guacamole (or make your own)
What You Do:
Get out your ‘ol faithful crockpot. Put the chicken broth in, the lime juice and the two bay leaves. In a small bowl mix up all the spices. Coat the pork with the spices and give it a little massage. Lay the pork in the crockpot and turn it on low. Cover and forget it. It should be done in five to six hours so hopefully you have a crockpot with an automatic timer. If you don’t Amazon.com has them with free shipping. They are worth every penny. If you have time in the morning you can dice up the purple onion and green pepper. If not it’s easy to do in the evening. Saute the onion and pepper together until crisp/tender.
Shred the pork. Get out the lettuce and put a few leaves on everyone’s plate. Top with some meat, sauteed veggies, pico de gallo, and guacamole. If the kids don’t like the idea of a lettuce wrap you can easily serve this in a bowl and add anything else they may like to it.
Do You Breathe?
Do you???
Almost on a daily basis, I need to remind my Athletes and Fighters to breathe. Sound funny? It might, if you aren’t exerting yourself to the nth degree. If you are giving 100% to your squats or burpees? How about if your training partner is putting the body triangle on you? What about in the middle of a 5 minute round of knees on the bag?
For many people, breathing seems to be the hardest part of exercise to grasp. While proper breathing is very important, it doesn’t have to be complicated or confusing. The most important thing to remember when it comes to breathing is DON’T hold your breath. Holding your breath can lead to elevated blood pressure during your workout routine, which can result in dizziness or even fainting.
Here’s an easy way to make sure you’re breathing correctly while you workout…
Exhale on exertion. That means breathe out while you’re lifting the weight and breathe in while you lower the weight under control. For example, if you’re performing the kettlebell swing, you should exhale as you lift the weight upwards above you and open your hips, then inhale as you lower it back down.
Another example is that of striking. You should exhale as your strike and inhale upon covering. If you are being hit, exhale forcefully upon impact.
By following these simple breathing techniques, you’ll not only perform each exercise more effectively, you’ll also be more comfortable while you’re working out. And that makes for a more enjoyable fitness experience, which will ultimately lead to better, faster results.
Until next time, breathe!
Red Snapper Vera Cruz
What You Need:
4 red snapper fillets (4 ounces each)
1/4 c fresh lime juice
1 T fresh lemon juice
1 t chili powder
1 plum tomato coarsely chopped
4 green onions, sliced in 1/2 inch lengths
1/2 c chopped Anaheim pepper
1/2 c chopped red bell pepper
cilantro for garnish
Place red snapper in a shallow baking dish. Combine lime juice, lemon juice and chili powder in measuring c. Pour over snapper. Marinate 10 minutes, turning once or twice. Sprinkle onions, tomato and peppers over snapper.
Cover. Bake at 350 for 30 minutes or just until snapper flakes in center. Let stand, covered, 4 minutes before serving. Garnish with fresh cilantro.
Szechuan Chicken And Veggies
Think You Have It Tough?
An Ex-Marine, Coming Back From Severe Injuries, Follows an Intense Regime He Calls a ‘Livelihood’
By JAMES WAGNER, Wall Street Journal. Please visit WSJ for full accounting of the article.
In April 2003, corporal Hector Delgado lay in an induced coma on a Navy ship in the Persian Gulf. His pelvis had been crushed into six pieces and his legs and nerves were mangled after a fuel tank fell on him while he was with the Marines in Iraq.
The accident kept him in a hospital for a year. His right foot was paralyzed and his left foot was partially damaged. Mr. Delgado, who often has to use a wheelchair, fell into what he calls a three-year “funk.” His weight ballooned to 230 pounds, his cholesterol shot up, and he was smoking and going to bars every night.
“When I got out of the hospital, I could care less,” says Mr. Delgado, 30. The accident left him three inches shorter than what he was before deployment.
But in 2008, a friend mentioned a vigorous cross-training routine, CrossFit, often used by military special forces. Mr. Delgado was enticed by the workout’s intensity and variety, and liked the camaraderie of the exercisers.
He now works out five times a week and keeps a strict eating regime. His 5-foot-6 frame is down to 149 pounds, and he now has the strength to walk short distances unassisted.
At this point, [working out] is more of a livelihood than anything,” says Mr. Delgado, who lives in North Patchogue, N.Y.
Mr. Delgado is an outreach worker at the Queens Vet Center in New York, where he educates other veteran organizations and service members about military benefits and support programs. He is also earning his Bachelor’s degree in education and psychology at St. Joseph’s College.
Want to read the rest of the article? Go to the WSJ.
Write to James Wagner at james.wagner@wsj.com
