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Posts Tagged ‘lose weight in killeen’
Killeen’s Fitness Boot Camp Welcomes New Athletes!
I would like to welcome two new athletes to our fitness family:
Tatiana Behrmann
Sarah Prosser
Another Great Healthy Recipe! Thai Beef Salad
Thai Beef Salad
Welcome New Athletes!
Welcome John and Jennifer Nightingale to our Fitness Family!
Welcome New Boot Camp Athlete!
I would like to welcome Becky Honer to our Boot Camp family!!!
Your Gym 2.0!
Amazing what a little paint, 200 sf more of mats, some lumber and a free weekend can do!
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.
Kettlebell Basics, Part 1
Kettlebell Swing = Weightloss
Doing things correctly in the beginning pays off big in the long run. My Kettlebell Coach Jeff Martone has said in his experience “once poor technique becomes a habit, it takes 10 perfect reps to rewire the body for each bad rep.” Learning all the details is time consuming and requires concentration, but “a stitch in time saves nine.” Take the basic Kettlebell lift, the swing. I tell my athletes that although the swing is the most basic drill, it’s one of the most technical.
Straighten your wrist, lockout your elbow, suck in your shoulder, tighten your gluteus, finish your hips, pressurize. These are just a few things I say over and over when I’m training. My athletes may think I am a broken record but practice makes permanent, and when they are with me their practice will be perfect. This is how I train my clients because this is how I train myself. I have always been a detail oriented person, and that is no different when it comes to lifting. The difference is in the details.
Using Points Of Performance is the only way to train if you want to make serious gains fast. Paying attention to details will save you much time and much pain. Get down the basics; wire your system to do things right from the beginning and you will do nothing but progress in your training.
The nine most common mistakes we see are:
- Bent wrists
- Bent elbows during overhead drills
- Disconnected shoulders
- Wide arc during cleans
- Incomplete hip snap
- Rounded backs
- Weight on the toes during swings
- Incorrectly distributed weight during Windmills
- Trouble with Snatch grip and wrist banging
We will break each of these common mistakes down into clean, points of performance in other articles. Stay tuned!
Szechuan Chicken And Veggies
