VARIETY

A little variety goes a long way!! I was recently reminded of this the past few months.
I fell into the same workout routine black hole after my half marathons at the beginning of the year. I was focused on my running, building a small business, and my honey-do list around the house. I began to have minor aches and pains. I couldn't believe this was happening to me!! Of course, I couldn't take my own advice and decrease my running miles and increase my flexibility work. I was receiving regular massage therapy and chiropractic treatments. What the heck!!! Then I picked up one of my old trainer books to refresh. I actually put myself through some of the stretches and movements. WOW!! I felt good after that. The following day I got on my bike and jammed 20 miles. WOW, That felt good to activate muscles that I haven't in a long time! The next day, I put myself through a workout with exercises that I usually have my clients do. WOW!! That felt good. Hmmmm.... I'm feeling GREAT mentally and physically. Is this variety and balance in training actually beneficial. YES!!! You have heard this before "Variety is the spice of life!" Well, It applies in with your training regiment and diet also. Cross training can be very effective to work out those imbalances in the body and mind, while decreasing the risk of over use injuries. So, next time you are filling run down in your workout regiment, try a new form of exercise that will enhance your mind and body! TRAINER TODD

Recipe of the Week

Quinoa and Tomato Salad
1 cup uncooked quinoa
2 cup grape or cherry tomatoes
1 Tbsp olive oil
1 Tbsp white wine vinegar
1/2 tsp sea salt
1/4 tsp black pepper
2 Tbsp chives, fresh, minced

Put quinoa in a fine strainer and place under cold running water until water runs clean. This will eliminate the bitter taste contained in quinoa's coating.

Place rinsed quinoa in a medium sauce pan and cover with 2 cups of water. Bring to a boil with high heat; reduce heat to low. Cover and simmer until the grains are translucent and the germ has come out of the grain, about 15 min. Cover and remove from the heat, let sit for 5 min.

Spoon quinoa into a large bowl and set aside to cool. Meanwhile, finely chop tomatoes, reserving 2 Tbsp of tomato juice.

In a cup, combine tomato juice, oil, vinegar, salt, pepper, and chives. stir well.

When quinoa is at room temperature, stir in chopped tomatoes; add tomato vinaigrette and toss again. Yields about 1 and half cups per serving. This recipe makes 4 servings.

Quinoa

Yes, This is the SUPER grain that makes other ones seem like feather weights! Pronounced "keenwa", It has more protein (8 grams per cup), carbohydrate, folate, iron, magnesium, and fiber than your standard brown rice. The best part is that Quinoa cooks in half the time as brown rice. Look for this versatile grain in the bulk bins, organic, or speciality item section at your favorite grocery store.

CALM

HELLO ALL!!! The title says it all "CALM". This is a powder product distributed by Peter Gillham's Natural Vitality. It is a GREAT magnesium supplement. It is an anti stress drink. The only ingredients are magnesium citrate, stevia, and natural flavors. I like the lemon-raspberry the best. I usually take this before bed with hot water. It is great if you have tense, tight muscles like I do from all the wear and tear. Be careful!! You will sleep like a bear in hybernation. It also acts as a natural diuretic. Give it a try, IT WORKS!! Go online to find where it is sold locally at http://petergillham.com

Recipe of the Week

Slow Cookin' Thai Chicken
Makes 4 servings
1 pound boneless, skinless chicken breast
1 cup of your favorite salsa
1/4 cup peanut butter
2 tablespoons lime juice
1 tablespoon low sodium soy sauce
1 teaspoon grated ginger root
1/4 cup chopped peanuts
2 tablespoons fresh cilantro

This recipe is GREAT!! No prep needed. Throw everything in the crock pot and slow cook for 6 hours. This is great served over brown jasmine rice! I squeezed fresh lime juice before served. EXCELLENT and EASY with leftovers. My king of meal!! Dust off that crock pot and fire it up!! Trainer Todd

Recipe of the Week

Spicy Honey Chicken
2 teaspoons garlic powder
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon paprika
1/2 teaspoon ground red pepper
8 skinless, boneless chicken thighs
6 tablespoons honey
2 teaspoons cider vinegar

Preheat broiler
Combine first 6 ingredients in a large bowl. Add chicken to bowl; toss to coat. Place chicken on a coated broiler pan. Broil chicken 5 minutes on each side.
Combine honey and vinegar in a small bowl; stir well. Remove chicken from oven; brush 1/4 cup honey mixture on chicken. Broil 1 minute. Remove chicken from oven and turn over. Brush chicken with remaining honey mixture and broil another minute.

Makes 4 servings: (serving size 2 thighs)
calories 321
fat 11g (sat 3g, mono 4.1g, poly 2.5g)
protein 28g
iron 2.1mg
cholesterol 99mg
calcium 21mg
sodium 676mg
carbohydrate 27.9g
fiber .6g

This is a simple, delicious zip to plain skinless chicken. Serve it with brown rice and steamed broccoli or a mixed green salad! Bone Appetit'
Trainer Todd

Finishing Strong

I'm always amazed at the last 200 meters of a running race how some have that finishing kick and others, well not so much. I experienced this a few weeks ago at the Austin Cap 10k. I was in a pack at the last turn with a long 200 meter drag strip to the finish. I'm fairly good at timing my finishing kick based on distance and gauging the runners around me. It is a GREAT feeling to blow the doors off the competition and finishing strong. It is a humbling experience to kick to soon, and blow up before you cross the line.
Well, I had a young kid on my left start the sprint out, and everyone else followed. Needless to say the youngster was gassed with another 100 meters to go. I finished second in this group. I was out kicked by a gentleman with a higher leg turnover, OUCH!!
If you have ever watched a finishing stage at the Tour De France you get the idea, but on a smaller scale. This is a trained technique like most other skills in competition. You have to train for this to get better physically and mentally.
I found a simple workout to enhance your finishing kick. This is used by University of Oregon track star Galen Rupp. I have seen this kid run, he is the real deal.
He has improved his kick by doing 6 x 200 meter sprints at 90% effort one-two times a week at the end of his long interval and tempo runs. These workouts teach his body how to recruit fast twitch muscle fibers late in a race while running fast with good form when fatigued. This also means that he never goes more than a few days without running fast.
This is a beneficial technique if you run local races. You will have a faster kick that will last a few more meters. You will also be more mentally focused and recover better physically at the finish. Give it a shot!! Trainer Todd