Wednesday, October 29, 2008


Red beans and rice with turkey sausage.
serving size: 2-3 people
2.5 cups chicken stock
1 cup brown rice
1/2 green bell pepper, chopped
1 white onion, chopped
1 clove garlic, minced
1 tablespoon olive oil
1 pound smoked turkey sausage cut into 1/2 inch coils
1 15oz can kidney beans
1 15oz can diced tomatoes
1 teaspoon thyme
1 bay leaf
In a pot, bring stock and rice to boil. Cover, reduce heat to low, and simmer until liquid is absorbed, about 40 minutes. Saute peppers, onion, and garlic in oil until softened. Add sausage and saute until brown. Add beans and 1/2 cup of bean liquid, diced toms with juice, thyme, and bay leaf. Simmer uncovered for 20 min and stir. Add and stir in rice to combine. Don't forget to remove the bay leaf and serve!!
Calories per serving, roughly: 470 carbs, 68g protein, 11g fat


Are you hardcore? Yes, The core is one of the most hated and neglected training systems. How many times have you put off core training until the end of your workout or end of the week? I used to find myself saying, "I will focus on core next week." Then I look back at my training log and it has been a month since I did core exercises, WHOOPS!! The core muscles are like a foundation of a house. The stronger they are the stronger your house is. So, how do we embrace those core movements? I have found that integrating core exercises throughout your workout routine is a positive route. I will pick a core movement, such as Russian ab twist, and use it as active recovery from another group of muscles in a rotation. Another great way to sneak core in is functional movements. For example, Walking lunges with a torso rotation holding a med ball. This is a GREAT way to challenge your mind body connection. You will see huge benefits from functional training because we are forcing your entire body to work and move.
Don't forget about your lower back and sides as well. Sometimes we get tunnel vision and focus on the front abs. So, do those planks and side crunches with a smile on your face!!
Mix it up!! I see people in the gym doing the same core movements week in week out. Variety is the spice of life!! your body will thank you for the challenge.
A strong, balanced core regiment will enhance you posture, balance, and performance. You will also experience decreased lower back pain and reduce the risk of injury in sport and daily life functions. GET READY, GET SET, GO HARDCORE!!! Trainer Todd

Tuesday, October 21, 2008


HELLO ALL!!! Are we enjoying the cooler temperatures? I want to give a quick update at OTEF!! We will be a part of the auction at the Ghoulball put on by Goodwill this Friday, October 24th at the Driskall downtown. Put a costume on and come down and support a GOOD cause. Rumor has it there will be an open bar!! HMMMM! OTEF is proud to sponsor The Lion's Club Dog Walk this Saturday, October 25th at Lakeway City Park. Start time is 9am.
Trainer Todd's Fall Fit Camp is off and running. We are meeting Saturday mornings 9:30a at the Lakeway facility. The cost is $10 a class. It is worth the drive!!
OTEF has partnered with Body Dynamix for a Fall Core Class at Ladybird Lake on Mondays & Wednesdays. Start time is 6a!! Get your day started off right. You still have time to join. Contact Tell her Trainer Todd sent you!!
OTEF successfully finished the IBM uptown 10k classic last Sunday. I'm proud to say that I tortured myself for a grueling 37:05. I just finished under 6 min per mile pace. Not bad for an old man. We will be at Gilbert's Gazelles Run for the Water 10 miler on November 9th. We are also scheduled to run the 3m half marathon on January 25th followed by the AT & T half Marathon on Febuary 15th. It's still not too late to start training.
OTEF Gift Certificates are now available for your fitness needs. Have you received your official OTEF T shirt yet? Ask Trainer Todd!! They also make great gifts!! Do you know someone interested in training? OTEF would like to offer a 10% discount on the first months training dues ,and earn a complimentary session for yourself! Referrals are VITAL for the growth and development of OTEF!! THANK YOU for every one's continued support and encouragement. You are all a part of this!! NOW shut down that computer and GET ACTIVE!!! TRAINER TODD

Wednesday, October 15, 2008


We all have these imaginary boundaries, I like to call COMFORT ZONES! I had the pleasure of being a guest at a Lion's Club function the other week. The guest speaker was Chad Morris, Head Football Coach at Lake Travis High. He gave a very inspiration speak on comfort zones. I'm not one who usually buys into these sort of speeches, but he struck a nerve.
Chad is in his first year as head coach. He has some big shoes to fill, since Lake Travis High won the Texas State Football Championship last season. He previously coached at a smaller school. So he is definitely out of his comfort zone. From relocating his family to new players and their parents, to new coaching staff. That is a lot of jumping outside those comfort zones that we fight so hard to build and protect.
While Chad was giving his motivating lecture, I was amazed how this scenario of breaking out of our comfort zones applied to myself. I have just started my own small business without any safety net. I haven't had time to reflect on this until now!! What the heck was I thinking. I'm in my 30's, and I decide to change my life now. No wonder I can't sleep at night. Chad gave me another bit of advise. You have to let the people around you be a part of your comfort zone. Everyone wants to take ownership and be a part of something. WOW!! This guy might be on to something. I was getting FIRED UP just listening to him. I challenge you to let me know, what I can do to push your fitness comfort zone!!
We all break through these comfort zones at different periods in our life. Whether you have just relocated your family, started a new career, or tried a new fitness activity for the first time. We have the great ability to adapt both mentally and physically. When we push harder and longer at the gym or in class, the next time it will get easier and you will do better. That is what makes us successful. So, get out there and try something new in life!! Take ownership of those cardio workouts and embrace our time in the gym!! Okay, that is deep enough for now!! TRAINER TODD says "Take it to the next level"!!

Site Counter