Quote of the Week

"When life throws you a curve ball, you have to take a swing!"
Ernie Yorkman, former anchorman in Denver, CO
He was referring to losing his job due to budget cuts in the current economy at age 57.
I thought this quote is a simple, yet positive twist on life!! Keep swinging, Trainer Todd

Get your MASSAGE on!

Massage therapy has become an important part in the complete workout cycle. More and more people who regularly participate in some form of fitness regiment realize that the workout cycle includes not only the exercise itself, but caring for the wear and tear and minor injuries that occur with strenuous activity.
Anyone who routinely pushes past their body's limits can benefit physically and psychologically from massage therapy. In fact, anyone who stresses their body on a regular basis may benefit. This includes mothers with new borns, physical laborers, and all of you who spend 10 hours a day in front of your computer!!
The benefits of massage therapy are:
-Reduction in the chance of injury
- Improvement in muscle flexibility and range of motion. This leads to improved power and performance.
-Shorten recovery time between workouts.
-Maximizes the supply of nutrients and oxygen through increased blood flow.
-Enhances elimination of metabolic by products from exercise.
Therapeutic massage helps the body recover from the stresses of strenuous exercise, and facilitates the rebuilding phase of conditioning. The physiological benefits of massage include improved blood and lymph circulation, muscle relaxation, and general relief from stress. These, in turn, lead to removal of waste products and better cell nutrition, normalization and greater elasticity of tissues, deactivation of trigger points, and faster healing of injuries. What does all of this mean? It adds up to RELIEF from stiffness and soreness, better flexibility, and reduced potential of future injury.
Does massage therapy really help? Is it worth the money? YES, YES, YES!!! I'm a true believer in the addition of regular massage work. I have had my share of injuries, imbalances, and flexibility issues. I personally function better physically and psychologically with massage as part of my training regiment. I perform better in my workouts and race events. I have noticed that my body recovers faster from training, and my mood is better! Especially as I get older.
We place a lot of demands on ourselves. Everyone has some form of stress in their life. Try the healthy approach and add a massage into your monthly budget!! You will THANK yourself for it!

I would like to THANK Geri Jones, my massage therapist, for all of her blood, sweat, and tears with keeping me in my ZEN place and my body functioning to it's potential. It makes it easier to get out of bed in the morning! Set your oppointment today with Geri Jones, L.M.T. at 657-0787

Quote of the Week

"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but it will eventually subside and something else will take its place. If I quit, however, it lasts forever!"
- Lance Armstrong- 7 time Tour de France winner & Austin resident

Submit your motivating quote of the week to Trainer Todd today!!!

TRAINER TODD'S MEAL OF THE WEEK

Garlic Shrimp
1 TBSP olive oil
1/4 tsp crushed red pepper
8 garlic cloves, minced
1 bay leaf
1.5 LBS large shrimp, peeled and deveined
1/4 tsp salt
1/2 cup dry white wine
2 TBSP minced fresh parsley
1/4 tsp dried thyme

Heat olive oil in large nonstick skillet over medium high heat. Add pepper, garlic, and bay leaf; saute 30 seconds, add shrimp and salt; saute 3 minutes. Remove shrimp from skillet. Add wine, parsley, and thyme; bring to boil, and cook until reduced for about 1 minute. Return shrimp to skillet; toss to coat; discard bay leaf.

This makes about 4 servings. Serve over a whole grain pasta or rice. Add a side salad loaded with your favorite legume and veggies!! This is a DELICIOUS low fat meal. A great alternative to the same old chicken breast or red meat! ENJOY, Trainer Todd

Preparation

Preparation!! We here this term used often in post game interviews with the winning team or individual of a sporting event. It is also applied in our daily schedules from carpool duties to work meeting presentations to personal activities to the food we consume.
I like to throw this word around with my clients. It is all about the preparation! Whether it be your early morning run, spin class, after work bike ride, yoga class, or the foods you are eating. If you are not prepared, then you are not setting yourself up for success in your chosen activity.
Michael Jordan, Tiger Woods, and Lance Armstrong are the best at their sports because they are meticulous about their preparation. They cross every "T" and dot every "I". That is where it begins. I usually run my best races when I have driven the course, planned my diet pre and post race, stretched, and warmed up prior to the event. It is like a routine or regiment that I go through.
This can apply to your own success in the gym, diet, or daily life events. You need to have a game planned out. That is the hard part. The easy part is execution! So get that gym bag packed the night before, write out a menu for the week, make sure your exercise equipment is running properly, and don't forget the pre and post workout meals!!

Trainer T's Recipe of the Week

Vegetarian Chili
1- 16oz can of spicy chili beans
1- 15oz can of black beans drained
1- 14.5oz can of rotel tomatoes/green chili's
1/2 cup chunky salsa, use a medium to spicy salsa for extra kick
1 tablespoon ground cumin
2 teaspoons of chili powder
1 green pepper or red pepper chopped

Mix all ingredients together into a big pan and cook for two hours on the stove at a low temperature!! This is a GREAT winter meal!! Low in fat and high in protein. It also warms up nicely for a filling, healthy lunch!! GET COOKIN' Trainer Todd