Recipe of the week

Smoked Turkey Sausage Rigatoni

1/2 pound whole wheat rigatoni

1/2 pound smoked lean turkey sausage, cut into 1/2" slices

1 medium yellow onion, thinly sliced

1 can (14 1/2 oz) petite diced tomatoes

1 cup prepared marinara sauce

Cook the pasta according to the package directions. Drain the pasta and return to the cooking pot to keep warm. Coat a large, deep non stick skillet with olive oil and warm over medium-high heat. Add sausage and onion, and cook, stirring often, about 10 minutes, or until the sausage is browned and heated through. Drain off any fat. Stir in the tomatoes and their juices and marinara sauce, or until the sauce is lightly thickened. Add the pasta and toss to mix well.

This will make 4 big servings, so leftovers heat up well. Fire it up, Trainer Todd

Recipe of the week

Avocado and Red Pepper Israeli Couscous

1 3/4 cup water

1 tbsp olive oil

1 1/3 cup Israeli couscous

1/4 cup diced red pepper

2 tbsp lime juice

1/2 avocado diced

sea salt and black pepper to taste

Combine the water and olive oil in a medium saucepan and bring to a boil. Stir in couscous, reduce heat to low and cover. Cook for 12 minutes or until the water in fully absorbed.

Add the avocado, red pepper, lime juice, sea salt, and black pepper. Stir to combine and serve immediately.

This is a GREAT and HEALTHY side dish to complement your fresh fish or chicken. It's quick, easy, and the leftovers are outstanding. Get in the kitchen, Trainer Todd

Quote of the Week

"Hungry dogs hunt harder."

-Bob Cooper-

GOOD ADVICE

"I tape my list of goals, both large and small, above my bed so I see them when I wake up. This holds me accountable."

-Chris Solinsky-

Exercise Recovery Hints

HELLO ALL!! I often get questions in the gym from people asking for exercise recovery secrets. There is a lot of research out on this and even more products developed to enhance this process. I like to keep it simple. Give your body what it needs immediately following exercise. If you do this your body will be able to store more muscle glycogen, more quickly. It will also strengthen, not weaken your immune system, and it will be able to kick start the rebuilding of muscle tissue. Optimum recovery requires you to address four essential nutritional area immediately after each exercise session.

Re hydration- Replenish fluids now and throughout the day. To maintain optimal hydration status, daily intake of 0.5-0.6 ounces of water per pound of body weight.

Carbohydrates- Consume 30-60 grams of high quality complex carbohydrates to replenish glycogen stores and aid in the rebuilding of muscle tissue.

Protein- Consuming 10-20 grams of high quality protein in your post workout fuel provides critical materials to rebuild stressed muscles, enhance glycogen storage, and support proper immune system maintenance.

Micro nutrient replenishment- It's also important to replenish basic vitamins, minerals, and micro nutrients depleted during exercise, providing a variety of antioxidants to neutralize the massive quantities of free radicals that have just been created.

Next time you finish your workout give this formula a try. There are a wide variety of products on the market to help aid this process, but don't forget "real food" can get you there as well. HAPPY EXERCISING, TRAINER TODD