End of Year

HELLO ALL!!! WOW, 2009 is coming to a close. What a GREAT year it was! I would like to THANK all of my OTEF clients for their hard effort and consistency with our workouts this year! We all experienced ups and downs with our training, diets, and cardio regiments. The best part is that you all displayed desire, determination, and dedication! That is what OTEF is all about. I'm proud of you all. Let's keep the hard work in 2010. ENJOY the rest of the Holidays and GET READY to step it up a notch next year. FIRE IT UP! Trainer Todd

Recipe of the Week

Orange Beef and Broccoli Stir Fry
3/4 lbs trimmed sirloin steak
1 TBS grated orange peel
2 TBS canola oil
1/2 tsp red pepper flakes
1 small white onion sliced
1 red bell pepper thinly sliced
2 cups broccoli florets
8 oz uncooked whole wheat fettuccine
2 TBS orange juice
2 TBS low sodium soy sauce
1 TBS hoisin sauce

Slice steak into 1.5" pieces. Toss with orange peel; set aside. Heat 1 TBS of oil in a large skillet over medium high heat. Add pepper flakes, onion, and bell pepper. Stir fry until vegetables wilt. Add broccoli and 3 TBS water; cover and steam 1-2 minutes until broccoli is cooked tender-crisp. Remove from skillet.
Cook fettuccine according to package directions. Stir together orange juice and soy and hoisin sauces. Add remaining oil to skillet and return to medium high heat. Add steak and cashews; stir fry 2-3 minutes. Return vegetables to skillet with sauce mixture and heat through. Drain noodles and top with stir fry. Yields 4 servings.
We tried this recipe last night. We decided to substitute the whole wheat fettuccine for whole wheat brown rice. This is a makes for a great dinner and the left overs reheat well. It is a fairly dry sauce mixture that is light and tasty. This recipe does take some prep time, so give it a shot on the weekend. Stir it up, Trainer Todd

Congratulations

A HUUUUUUUGE Congratulations goes out to OTEF client Deanna Ortiz for successfully completing her first ever half marathon on December 13th, 2009. She ran the Dallas White Rock Half Marathon in a time of 2:42:52. NICE JOB!! She has put a lot of miles in this year getting ready. She has also been consistently training in the gym with yours truely. All of the hard work has payed off! She has also locked down her diet to finish the 13.1 miles lean and mean. I heard that she even passed up on shopping in Dallas to rest for the event. IMPRESSIVE!! I would like to take this opportunity to give Deanna's training partner, "One Arm" a BIG SHOUT OUT!! One Arm has kept Deanna focused on fancy handbags, that I can't pronounce, and the best Sunday brunch places in ATX!! Great job ladies. Keep it up!! TRAINER TODD

The time is NOW!

ALL RIGHT, There is only one more month to get your donations in to Blue Dog Rescue before the Austin Half Marathon on Valentine’s Day February 14, 2010. Blue Dog is the only animal rescue selected for the 26 miles for 26 charities program. This is something that I really believe in and I’m asking for your help.
Blue Dog Rescue is a volunteer organization whose purpose is to end the needless killing of homeless dogs. Founded in 2000, Blue Dog is a 501(c)(3) non-profit corporation funded only by donations, fundraisers, and adoption fees. To date, Blue Dog has rescued 1500 dogs, all of which were fostered in private homes until their new homes were found. When a dog is rescued by Blue Dog, it receives a full health exam by a veterinarian, vaccinations, a heartworm test and preventative, and is spayed or neutered. Many dogs arrive with horrible and heartbreaking problems (heartworm positive, mange, burned, hit by cars), so Blue Dog also covers the cost of any needed medication, treatment, and surgery. While in foster, all dogs learn basic obedience, house training, and socialization.
Here is what I need from you! Please visit http://www.bluedogrescue.com/marathon.htm and click on one of the donate buttons at the bottom of the page under the half marathon next to Over The Edge Fitness to either pledge an amount per mile or make a flat donation through Paypal (a secure website). You can also send a check, made out to Blue Dog Rescue and reference me on the check. You can mail your check to 2541 S. IH-35 #200-328, Round Rock, TX 78664-7357. This is a tax deductible donation. And once you’ve made your donation don’t forget to check out the dogs we will be helping by clicking on the available dogs link http://www.bluedogrescue.com/dogs.htm
Thank you so much for your time, consideration, and continued support! ARE YOU READY?
A few things to note…
A $26 donation will provide a basic vet exam and vaccinations for 1 Blue Dog. ($2 a mile for the half marathon)
A $52 donation will provide a basic vet exam, vaccinations, a fecal exam, and heartworm testing for 1 Blue Dog. ($4 a mile for the half marathon)
A $78 donation will provide a basic vet exam, vaccinations, a fecal exam, heartworm testing, and heartworm and flea preventative for 1 Blue Dog. ($6 a mile for the half marathon)
A $104 donation will provide a basic vet exam, vaccinations, a fecal exam, heartworm testing, and spay or neuter 1 Blue Dog. ($8 a mile for the half marathon.)
And of course ANY donation would be greatly appreciated by me and the Blue Dog Rescue organization! -Todd McCann, Owner OVER the EDGE FITNESS

GOOD ADVICE

Check it before you wreck it- EASE BACK- Follow hard, intense workouts with at least one easy, low intense day. Don't worry about how fast you're going, how much weight you're pushing/pulling, or how much volume you're doing. Let your energy level be your guide!

Quote of the week

"Consistency in training is the key to long-term success."
-Ed Eyestone- Runner's World Jan 2010

Cure for a SWEET TOOTH

HELLO ALL!! Do you have those wicked cravings for something sweet? Well, Instead of making a late night trip to Amy's ice cream try a handful of dried plums! Yes, You read this right, DRIED PLUMS! About 12 dried plums yields about 238 calories of sweet goodness. These gems also provide a high dose of fiber and sorbitol that helps keep blood sugar and insulin in check and hunger away. The plums sweetness should crush that sweet tooth craving. Give it a try, you might be surprised! TRAINER TODD

Recipe of the Week

Trainer T's Chicken
3/4 cup reduced sodium chicken broth
2 TBS cornstarch
2 TBS Splenda
2 TBS low sodium soy sauce
1/2 tsp ground ginger
1 TBS white wine vinegar
2 medium scallions, chopped
2 medium garlic cloves, minced
1/2 tsp red pepper flakes
1 pound uncooked, boneless, skinless, chicken breast, cut into 2 inch pieces
2 cups cooked brown rice

In a medium bowl whisk together broth, cornstarch, sugar, soy sauce, vinegar, and ginger set aside.
Heat oil in a wok or large skillet over medium-high heat. Add scallions, garlic and pepper, and cook 2 minutes. Add chicken and cook until browned all over, about 5 minutes.
Add reserve sauce and simmer until sauce thickens and chicken is cooked through, about 3 minutes.
Serve chicken and sauce over rice. Yields about 1 cup of chicken and 1/2 cup of rice per serving.
Serves 4