OTEF Update

HELLO ALL!! Yes, It has been a long summer! We have experienced a lot of changes over the year. We have all been through life changing events. We have all worked through ups and downs at the gym. I want to take this opportunity to THANK all of you for your hard work ethic and commitment with our training regiments. You all are my motivation to keep pushing forward in our workouts as well as my own training. I would like to welcome the new clients to the OTEF family and wish former clients continued success and happiness in their lives.
I'm now exclusively training at Gym One off of Anderson Lane and Mopac. We have more OTEF T shirts and water bottles available, so if you have not received one please ask.
Remember, 24 hour session cancellation is appreciated! I know life is unpredictable. We have all done a GREAT job with getting the workouts rescheduled.
REFERRALS are a huge part of growing OTEF. I still offer a complimentary training session to anyone who passes on a referral.
I'm happy to announce that OTEF will be a sponsor at this year's Run for the Water put on by Gilbert's Gazelle Foundation. This event will be held on Sunday November 8th 2009. There will be a kids run, 5k and 10 miler. I plan to run the 10 miler for OTEF!! Please join me in sponsoring this great cause. If you are not a runner, this is your chance to come see Trainer Todd in suffer mode. www.gilbertsgazelles.com
Let's keep pushing hard in the gym and finish the year strong! Trainer Todd

Bok Choy it!

HELLO ALL!! Are you tired of eating the same old veggies week after week? Well, May I introduce you to Bok Choy! I'm sure you have picked up this leafy asian vegetable in a grocery store asking yourself what could I prepare with this. Calorie for calorie few vegetables pack more of a nutritional PUNCH than Chinese white cabbage(Bok Choy). Even low in calories, it provides a potent vitamin content, including cancer fighting nitrogen compounds called indoles.
After you rinse the Bok Choy thoroughly chop the leaves into 1 inch pieces and combine with 1 pound of sliced boneless, skinless chicken breasts and 2 tablespoons of black bean sauce in a pan or wok. Simply cook until the chicken is white and firm and the Bok Choy is wilted. This is a quick and healthy recipe with little clean up. So, Pick up some Bok Choy next time you are in the produce section of your favorite grocery store! ENJOY, Trainer Todd

Recipe of the Week

Grilled Lamb Gyros
2 LBS butterflied leg of lamb
6 whole wheat pitas
16 oz plain nonfat yogurt
2 tomatoes sliced
hummus to taste
4 cloves garlic, minced
1.5 tsp cumin
1 tsp sea salt
1 tsp cracked fresh pepper
1 red onion sliced

Combine the lamb, yogurt, garlic, cumin, salt and pepper in a container. Cover and marinate the meat for at least 2 hours or up to a full day. Preheat a grill on medium. Remove the lamb from the marinade and wipe away most of the yogurt. Then place the meat on the grill. Cook 10-15 minutes a side, until the lamb is well charred on the outside and feels firm but stringy to the touch. Remove the lamb from the grill and let it rest for 10 minutes. In the meantime, warm the pitas on the grill for 30 seconds a side. Once the lamb has cooled slightly, slice it very thinly with a sharp knife and serve with the warm pitas, tomato, hummus, and red onion.
Makes 6 servings
466 calories per serving
49 grams protein
40g carbohydrate
12g fat (3g saturated)
6g fiber
833 milligrams sodium

This is a GREAT summer recipe for the grill. It is a light meal served with a side of fresh fruit. This is quick and easy to make, so it is a GREAT midweek meal. I was a little nervous cooking lamb for the first time, but my chef at home prepared it PERFECT!! Trainer Todd