Over the Edge Fitness

CHECK THIS OUT!

2011-08-22T17:19:00.002-05:00

HELLO ALL! If you're living in Texas and exercising in the heat throughout the long grueling summer, click on this link. This is a GREAT article. Trainer Todd

http://lavamagazine.com/training/training-and-racing-in-extreme-heat-9-tips#axzz1V6DUb6f1

Health Dangers of High Fructose Corn Syrup

2011-04-28T13:14:00.002-05:00

HELLO ALL!!! I wanted to share some of the current research associated with the dangers of high fructose corn syrup. Just a few reminders you might consider when consuming products containing significant amounts of this. It's no secret that high fructose corn syrup is detrimental to your health. Unfortunately, it's no secret that it has replaced other forms of sugar in a disturbingly large number of manufactured foods. Even worse is that most high fructose corn syrup is made from genetically modified corn.

Here are 5 potential dangers from a diet containing high fructose corn syrup:

1. Significant risk of weight gain and obesity.

A recent study conducted at Princeton University found that rats that were fed HFCS gained

300% more quickly than those fed an equal or slightly larger dose of fruit derived sugar.

2. Increased risk of developing type 2 diabetes.

Excessive amounts of sodas, energy drinks, and junk food isn't worth losing a foot, going blind, or harming your children.

3. Hypertension and elevated "bad" cholesterol levels

HFCS makes your heart fat! There is a strong link between the irresponsible consumption of

HFCS and elevated triglycerides and HDL or bad cholesterol. Together these can cause

arterial plague build up and lead to hypertension, heart disease, or stroke.

4. Long term liver damage

HFCS is processed by your liver and can be very destructive to it leading to fatty liver and

inability to process toxins.

5. Mercury exposure

HFCS is often loaded with high levels of mercury. A study conducted last year found mercury in50% of the samples tested.

PLEASE READ YOU FOOD LABELS

Check this out!!

2011-04-18T16:25:00.003-05:00

HELLO ALL, Are you in need of a few new healthy and fast recipes? Your answer should be YES!!!! The link below is full of GREAT stuff provided by Meredith Terranova, RD. She's GREAT!! You need to try her home made energy bars. They ROCK!! CLICK IT, TRAINER TODD

http://mealsatmyhouse.blogspot.com/

Recipe of the week

2011-04-18T12:50:00.002-05:00

Southwestern BBQ Tofu & Black Bean Salsa

14 oz. extra firm tofu, drained

1/2 cup orange juice

1 chipotle in adobe sauce, minced

3 gloves garlic, minced

1/3 cup ketchup

1 Tbs. brown sugar

1 avocado,chopped

1 can no salt added black beans, drained & rinsed

1/4 red onion, diced

1 Tbs. lime juice

1/4 tsp. kosher salt

4 cups mixed salad greens

2 oz. unsalted tortilla chips

Cut the tofu block across its width into 6 slices, then cut each slice diagonally to make 12 triangles. Blot with paper towels.

In a large bowl, make the sauce; mix the juice, chipotle, garlic, ketchup, and sugar. Add the tofu and coat each piece with the sauce. In a large non-stick skillet, simmer the tofu and sauce until it thickens and becomes sticky, about 5 minutes.

In a medium bowl, combine the avocado, beans, onion, and lime juice and season with salt. Serve over salad greens with the tofu and chips.

Serves 4

I haven't tried this yet, but it sounds and looks like a great recipe for the summer time. Give it a shot, TRAINER TODD

Cool Stuff!

2011-04-04T16:37:00.000-05:00

Check this short video clip out from Nike! COOL STUFF!! Trainer Todd

http://www.youtube.com/watch?v=dqx4-d_4g1U&feature=feedf

Need a training motivator?

2011-02-22T15:43:00.001-06:00

Do you need a kick start to motivate that training regiment? Take a look! Go get em'

Trainer Todd

http://www.youtube.com/watch?v=XPS-ygfFWCM

Recipe of the week

2011-02-22T15:22:00.002-06:00

Chipotle Turkey Chili

3/4 Lbs. lean ground turkey

1 medium white onion chopped(1/2 cup)

1 tablespoon finely chopped garlic

1 cup Green Giant frozen whole kernel corn, thawed

1 (15 oz) can cannellini beans, undrained

1/2 cup low sodium chicken broth

1 chipotle Chile in adobe sauce from 7 oz. can, finely chopped

1/2 cup reduced fat sour cream

1/2 cup chopped fresh cilantro

1/3 cup shredded Colby-Monterey Jack cheese blend (1 1/3 oz)

In a 4- quart saucepan, cook turkey, onion and garlic over medium-high heat 4 to 6 minutes, stirring occasionally, until turkey is no longer pink; drain.

Stir in corn, beans, broth, and Chile. Heat to boiling. Reduce heat to medium; cover and simmer 10 to 15 minutes to blend flavors stirring occasionally.

Stir in 1/4 cup of the sour cream and 1/4 cup of the cilantro. Serve with remaining 1/4 cup sour cream, 1/4 cup cilantro and cheese. This recipe takes around 30 minutes of prep time and yields 4 servings. Give it a try for a weekend lunch. Trainer Todd

Got INTENSITY?

2011-01-26T16:48:00.002-06:00

Are you lacking intensity and motivation in your workouts. Take a look at this clip. It might give you a kick in the butt! Onward, Trainer Todd

http://www.youtube.com/watch?v=tK-ikJllLyQ

GOOD ARTICLE

2011-01-14T14:21:00.002-06:00

HELLO ALL, One of my clients sent this to me. I think this is a good article as well as a motivator to all of us reaching or in this age classification. Give it a look. These exercises should already be a part of your workout regiment regardless of your age. These exercises are difference makers to get you stronger, leaner and meaner. GO GET EM'! Trainer Todd

http://www.foxnews.com/health/2011/01/11/exercises-guys/?test=faces

Quote of the Week

2011-01-12T12:26:00.001-06:00

"Somewhere in the world someone is training when you are not. When you race him, he will win!"

-Tom Fleming-

Recipe of the week

2011-01-03T09:53:00.002-06:00

Mediterranean Grain Salad

1/4 cup medium-grind bulgur

coarse salt and ground pepper

1 cup grape tomatoes halved

1/2 cup fresh parsley, chopped

1/2 small shallot minced

1 tablespoon red-wine vinegar

2 teaspoon olive oil

1 oz. fresh goat cheese, crumbled

In a heatproof bowl, mix bulgur with 1/4 teaspoon salt and 1 cup boiling water. Cover, and let stand until tender but slightly chewy, about 30 minutes. Drain bulgur in a fine mesh sieve, pressing to remove liquid; return to bowl. Add tomatoes, parsley, shallot, vinegar, and oil. Season with salt and pepper and toss. Top with cheese. This is a GREAT side dish or served with a plain, skinless, bonless chicken breast. Delish, Trainer Todd

HAPPY NEW YEAR

2011-01-03T09:41:00.002-06:00

HAPPY NEW YEAR All!! HERE WE GO! It's time to recommit to those exercise goals and notch it up a level. A good thing about making goals is that you can restructure them throughout the year. Don't take the negative outlook approach to this. Make them realistic, attainable and positive. I like to make 3 short term and 3 long term fitness goals at the beginning of the year. I will adjust throughout the year, so I keep things positive rather than the I didn't make my first goal so I quit approach. Life will throw you a few curve balls throughout the year. Success meeting your goals will depend on how you adjust to it. Try the Peyton Manning approach to all of this. Take ownership of your goals, be proactive, prepare, and adjust. HERE WE GO! Trainer Todd

Recipe of the week

2010-11-28T11:19:00.002-06:00

Coffee-Braised Pot Roast

1 four pound beef chunk roast, trimmed of fat

Fresh ground pepper to taste

4 teaspoons extra-virgin olive oil, divided(try to use only 1/2 of the oil to reduce the fat)

2 large onions, halved and thinly sliced(4 cups)

4 cloves garlic, minced

1 teaspoon dried thyme

3/4 cup strong brewed coffee

2 tablespoons balsamic vinegar

2 tablespoons cornstarch mixed with 2 tablespoons water

Preheat oven to 300 degrees F. Season beef with salt and pepper. Heat 2 teaspoons oil in a dutch oven or pot over medium-high heat. Add beef and cook, turning from time to time, until well browned on both sides, 5-7 minutes. Transfer to plate.

Add the remaining 2 teaspoons oil to the pot. Add onions, reduce heat to medium and cook, stirring often until softened and golden, 5-7 minutes. Add garlic and thyme; cook, stirring for 1 minute. Stir in coffee and vinegar; bring to a simmer. Return the beef to the pot and spoon some onions over it. Cover and transfer to the oven.

Braise the beef in the oven until fork-tender but not falling apart, 2 1/2-3 hours. Transfer beef to a cutting board, tent with foil and let rest for about 10 minutes.

Meanwhile, skim fat from the braising liquid; bring to a boil over medium-high heat. Add cornstarch mixture and cook, whisking, until the gravy thickens slightly, about 1 minute. Season with pepper. Carve the beef and serve with gravy.

PER SERVING:

252 calories; 6g fat; 2g saturated; 6 mono; 67mg cholesterol; 4g carbohydrate; 32g protein; 0g fiber; 99mg sodium; 49mg potassium

This is a great, clean dinner recipe. I added a mixed green salad and Israel couscous for a side. CLEAN AND MEAN, Trainer Todd

Trainer Toddism of the Week

2010-11-10T16:40:00.000-06:00

"Envision the exercise movement, then become it!"

Recipe of the week

2010-11-10T16:28:00.002-06:00

Hearty Lentil Soup

1 cup dried red lentils

2 tbsp olive oil

1 yellow onion, chopped

1 red bell pepper, chopped

1/4 tsp cumin

1/4 tsp red pepper flakes, ground

1/4 tsp cup whole grain or brown rice

1 tbsp fresh lemon juice

Rinse lentils and pick through, discarding any debris or small stones and strain. Heat oil in a large pot over medium-high heat, Add onion and bell pepper and saute' for about 5 minutes or until brown. Stir in cumin and red pepper flakes and cook for 1 more minute. Add 4 cups water, lentils, and rice. Bring to a boil. Reduce heat to low, cover and cook for 20 minutes. Stir and cook for an additional 30 minutes. Before serving stir in lemon juice.

Nutrients per 1 cup serving:

Calories 290

Total fat 9g, Sat fat 1g

Carbs 41g

Fiber 9g

Sugars 4.5g

Protein 14g

Sodium 248mg

Cholesterol 0mg

GOOD ADVICE

2010-10-27T10:41:00.002-05:00

This is a GREAT quote from Deseiree Ficker in the NY Times!

"Our entire lives we are taught to shy away from pain. I am going to be perfectly honest and say that racing hurts and the person who wins is often the one who is willing to deal with the most pain. Rather than shy away from this, I actually like to imagine this pain pre-race. I think it is important to realize that this feeling will only last for so long. Before you know it you will be back in the recovery area in the comfort of your loved ones wishing you had gone a bit harder if you did not meet your goals. The hardest moment for me is on the starting line, especially before a triathlon with a crowded start or tumultuous waters. I have to tell myself repeatedly not to panic and take several long slow deep breathes, thinking only about things I can control such as staying on feet for a draft or how hard my first 50 strokes will be. During a running race, in my worst moment of pain, I like to think about dropping my arms and breathing out as hard and quickly as I can, think Monica Seles, as it gets all the CO2 out and makes more room for oxygen to be taken in. FOCUS has to be learned and practiced as well. Think about the distracting stimulation surrounding us in the NYC marathon. Crowds cheering are a wonderful positive thing but smells like pizza and car exhaust can take your focus away and make you feel discouraged. I like to pick one thing to focus on at a time and I practice this in training. One mile it can be dropping your arms, the next my breathing, the next a jersey in front of me or a cheerful aid station up the road. Setting small focal points along the way can help keep your mind calm and your thoughts simple, therefore allowing your body to have all the energy for movement, and hopefully that movement is fast!"

-Deseiree Ficker- Pro triathlete & Austin resident

What's Your Excuse?

2010-10-12T15:33:00.000-05:00

http://www.youtube.com/watch?v=obdd31Q9PqA

Trainer Toddism of the Week

2010-10-12T15:30:00.000-05:00

"Bring it, Don't sing it!"

Recipe of the week

2010-09-29T13:28:00.002-05:00

Cashew Chicken

1.5 pounds boneless, skinless chicken breasts cut into 1 inch pieces

2 tablespoons dry sherry

2 teaspoons minced peeled fresh ginger

.5 cups low sodium chicken broth

2 tablespoons low sodium soy sauce

1 tablespoon rice vinegar

1 tablespoon plus 2 teaspoons vegetable oil

2 garlic cloves, chopped

2/3 cup unsalted cashews, toasted

2 scallions, white and green parts separated and thinly sliced

2 teaspoons sugar

In a medium bowl, toss chicken with sherry and ginger. Refrigerate 30 minutes. In another bowl, combine broth, soy sauce, vinegar, sugar, set aside. In a large nonstick skillet, heat 1 tablespoon oil over medium high. Add half the chicken and cook until golden, make sure chicken in cooked through., about 5 minutes. Transfer chicken to a plate. Add 1 teaspoon oil to skillet and cook remaining chicken, transfer to plate. Using the same skillet, add 1 teaspoon oil, garlic, cashews, and scallion whites. Cook, stirring constantly, until garlic begins to soften, about 30 seconds. Whisk sauce and add to skillet along with chicken. Cook until sauce thickens, about 30 seconds. Top with scallion greens and serve over brown jasmine rice. We tried this the other night. This is a GREAT tasting, light meal. We complimented this entree' with a mixed green salad. I found this recipe to be a good refueling meal after a tough training workout. It does take some time to prep, so try it on a weekend. FIRE IT UP!, Trainer Todd

Read Your Food Labels

2010-09-21T10:34:00.002-05:00

HELLO ALL!! Wheeew, We officially made it to fall. It was a long, hot summer for some of us. Now is the time to reap the benefits of all that torterous training through the heat. With all of these new sports drinks on the market it can get confusing which one's are good and which one's are loaded with sugar. The first thing to do is to READ THE FOOD LABEL before consuming these products regardless of what athlete or organization endorses it.

The first three ingredients listed usually comprise about 80-90% of the formulation. However, it's not enough to just focus on the first three listed ingredients. You also have to be careful of the ingredients listed last too as they tend to be the nasty chemicals such as artificial sweeteners, colors, and flavors. If any of the first three ingredients are sugar-sucrose, dextrose, fructose, HFCS- that should be a red flag. Next, go through the rest of the ingredients and see how many hard to pronounce chemicals are in it. Another red flag is the long ingredient lists in a product. Lastly, concentrate on the last several ingredients listed. If they contain artificial sweeteners such as sucralose, aspartame, acesulfame potassium, or other chemicals like polyethylene glycol or silicon dioxide, then steer clear. Finally, if the last ingredients listed are colors and numbers like FD & C Red 40, Yellow No. 5, or Blue No. 1, put the product down and run!!!!

So, next time you reach for your pre or post workout drink check the label. You might be getting more than you think!! CHEERS, Trainer Todd

Quick Diet Tip

2010-09-10T10:01:00.002-05:00

SALTERNATIVES

Too much salt in your diet? Many of us go beyond the recommended limit of 2,300 milligrams a day. While we need sodium for proper nerve and muscle function, too much can increase our risk of osteoporosis, kidney stones, gastric ulcers, and high blood pressure. Try to limit your processed, packaged food consumption. Sodium is often added during the production process. Watch out for "reduced fat" labels. Keep in mind that low-fat and low-calorie foods often have more sodium to compensate the flavor.

A low sodium diet doesn't have to be a bland. On greens and other veggies use olive oil and balsamic. The sweet richness of balsamic vinegar pairs nicely with bitter greens. Use roasted garlic on potatoes or pasta to create a slightly sweet flavor that will liven up your carbs. Spice up those eggs with a low sodium salsa. The tomato pairs perfect with eggs. Bored with plain chicken and other lean meats? Add some zing with curry to them. Finally, Let's not forget about fish and seafood. Add dill or old bay to bring out delicate flavors without overpowering them.

Recipe of the week

2010-08-16T08:53:00.002-05:00

Crockpot Orange Chicken

1 1/2 pounds boneless chicken, cut into 2 inch chunks

1/2 cup whole wheat flour

6 oz frozen orange juice concentrate, thawed no pulp!

3 tablespoons brown sugar

1 teaspoon balsamic vinegar

3 tablespoons ketchup

Use a 4 quart slow cooker for best results. Dredge the chicken pieces with the flour, and shake off the excess. Go ahead and throw away any remaining flour. Heat olive oil in a large skillet on the stove and brown the chicken on all sides. Just sear it enough for the flour to stick and get a nice coating.

Plop the chicken pieces into your slow cooker. In a small mixing bowl, combine the orange juice concentrate, brown sugar, balsamic vinegar, and ketchup. Taste, If you'd like the chicken to be a bit sweeter, add a touch of sugar. Pour sauce mixture evenly over the chicken, and toss gingerly to coat.

Cover and cook on low for 6 hours, or on high for 3 to 4. Serve with a side of brown or jasmine rice and a side green salad. This is an easy recipe thanks to your slow cooker!! I give it two thumbs up, TRAINER TODD

OTEF Client Happy Hour

2010-08-09T14:41:00.002-05:00

HELLO ALL! Just a quick reminder that the 1st annual Over The Edge Fitness client happy hour is a couple of weeks away, Saturday August 21st from 3p-5p at Casa Chapala. Please take a minute to RSVP the Evite, if you haven't already. I invite you to bring your spouse, significant other, friend or co-worker to this event. Please stop by and let me buy you a drink to say THANKS!! There will be raffle prizes and a light food buffet as well. See you there, TRAINER TODD

Quick Thought

2010-08-04T14:35:00.002-05:00

HELLO ALL!! Are you enjoying your summer training programs? I hope you all are putting together a game plan to keep active on those summer vacations!

I wanted to share a quick thought with you all. I was out cycling the other afternoon in the 100 degree Texas heat. I found myself focused on how bad I felt and how much the heat sucked! I decided to ease off my pace, relax and psychologically change my focus and attitude to a positive one. I embraced the miles I had remaining left on my ride instead of counting them down on my bikes odometer. Needless to say The second half of my ride was better!

It always amazes me how strong of influence the mind has over the body. So, next time you're having a bad workout, game, or race think positive and don't defeat yourself psychologically.

TRAINER TODD

Recipe of the week

2010-08-04T14:27:00.002-05:00

Avocado and Red Pepper Israeli Couscous

1 3/4 cup water

1 tbsp olive oil

1 1/3 cup Israeli couscous

1 avocado, diced

1/4 cup diced red pepper

2 tbsp lime juice

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 so, until the water is fully absorbed.

Add the avocado, red pepper, and lime juice. Stir to combine. Serve immediately.

This is a GREAT summer side dish. It yields 4 servings, so cover the leftovers tightly!

TRAINER TODD

Quote of the Week

2010-07-08T14:51:00.001-05:00

"When you are well prepared to meet the demands of a race, not only will your race probably go well, but your recovery should go smoothly, too." -Susan Paul-

Beer, Beer, Beer

2010-06-23T09:28:00.002-05:00

Hello All! I came across this interesting fact about beer the other day. Since, I've been known to consume a few pints of the good stuff I wanted to share this with you all. The old notion that "beer is all empty calories" isn't true. It's also a rich source of silicon, a bone-building nutrient that can help ward off osteoporosis. A study conducted by Charles Bamforth, Ph. D. at the University of California at Davis and his team revealed not all brews yield the same level of silicon content. At the top of the list was Sierra Nevada Torpedo Extra IPA. I can tell you from experience one of these beers will do you! It's an extreme bitter and high alcohol content of almost 9%. At the bottom of the list was the light beer category. So whether you like a darker beer with flavor or your old friend light beer remember that you are building bone density with every delicious sip. CHEERS, Trainer Todd

Recipe of the week

2010-06-16T17:35:00.002-05:00

Grilled Swordfish with Tomato and Cucumber Salsa

1 1/4 pounds plum tomatoes, halved crosswise

1 tablespoon olive oil

1 cucumber, peeled, halved lengthwise, seeded, and cut into 1/4 inch pieces

1 1/2 teaspoons lemon juice

1 tablespoon chopped fresh dill

4 (8 ounce) swordfish steaks about 1 inch thick

Heat the broiler or light the grill. Coat the tomato halves with 1 teaspoon olive oil. Broil the tomatoes cut side down, until the skins start to blacken, about 10 minutes. Slip off the skins and put the tomatoes in a medium glass bowl. Add the cucumber, lemon juice, dill, and stir to break up the tomatoes to combining all ingredients thoroughly. Coat the swordfish with the remaining 2 teaspoons oil. Grill or broil the fish for 4 minutes. Turn and cook until golden brown and just done, 4 to 5 minutes longer. Serve with salsa.

Serves= 4

calories 339 kcal, carbs 8g, dietary fiber 2g, fat 12g, protein 46g, sugars 5g

Recipe of the week

2010-06-08T08:28:00.002-05:00

Watermelon and Feta Salad

2 pounds of watermelon, rind removed cut into squares

1 cup Greek feta cheese, crumbled

1 cup fresh mint leaves, cut into thin strips, or left whole

1 cup mixed baby greens

Lemon Olive Oil Dressing

1/4 teaspoon fine sea salt

1 tablespoon freshly squeezed lemon juice

1/4 cup extra- virgin olive oil

Cut the watermelon into large chunks. Place melon onto plate. Sprinkle the cheese, mint, and greens on the watermelon. Then make the dressing: Place sea salt and lemon juice in a jar with a lid and shake to blend. Add the oil and shake once more. Taste for seasoning, then add the dressing to the salad. The dressing will keep up to three days in the refrigerator. Serves four.

Calories per serving: 270 Carbs: 21g Protein: 7g Fat: 20g

Watermelon is a good source of lycopene, an antioxidant that may lower risk of developing certain types of cancer, cadiovascular disease, and macular degeneration. Pair the salad with a few slices of toasted French bread for lunch.

Recipe provided by Patricia Wells

Quote of the Week

2010-06-08T08:24:00.002-05:00

"I have a few mantras ready for the rough spots in hard workouts and races. They are very simple messages like 'Be Tough', 'Breathe', and 'Relax'." - Bob Cooper

Top 10 Reasons to Hire a Personal Trainer

2010-06-01T09:14:00.006-05:00

Top 10 Reasons to Hire a Personal Trainer
Paige Waehner, About.com

We all need a little help with exercise sometimes, whether we're just starting out or we've been at it for a long time. Still, there are people who shy away from training, unsure of what they'll get out of the experience or whether it's worth the money. Take a look at just a few reasons people typically hire personal trainers and see if it's the right decision for you.

1. You're not seeing results

If you've been exercising consistently for several weeks or months and aren't seeing the changes you'd like, hiring a trainer may be a good choice. A trainer can look at your current program and eating habits and help you see where you could make changes to create more effective workouts. A trainer can also help you determine if the goals you've set are realistic for you.

2. You Don't Know Where to Start

Knowing how to set up a balanced schedule that includes all the activities you need to do can be confusing. The great thing about a trainer is that he can help you maximize your time while helping you stay within your own limits so you don't overdo it. He can also help you set goals and map out a specific schedule so you know when, how and where you'll fit in your workouts.

3. You're Bored with the Same Workouts

If you're an experienced exerciser, maybe you haven't considered working with a trainer. But it can be a great choice if you need some variety in your workouts. A trainer can bring a fresh perspective and new ideas to challenge both your body and your mind. Even if you just do a few sessions or meet every few weeks, you'll find it refreshing to have new workouts and new exercise toys to play with.

4. You Need to Be Challenged

If you're like me, you tend to slack off on your workouts sometimes, especially when things get tough. A trainer can motivate you to push past those self-imposed limits, encouraging you to lift heavier, go longer and challenge yourself more than you would on your own. You'll find it's very hard to slack off with a trainer standing over you, telling you to do just...one...more...rep!

5. You Want to Learn How to Exercise on your Own

Even if your goal is to create your own workouts and exercise by yourself, hiring a trainer for a few sessions can be a great benefit for learning the right way to exercise. This is especially true if you want to learn more about the muscles in your body, the exercises that target those muscles and how to do those exercises with great form. Just a few sessions can teach you a lot about your body and how it works.

6. You Need Accountability and Motivation

Trainers come with built-in motivation. Not only are you investing money into your exercise program...you're investing time as well. There's nothing like a standing appointment to get your butt in gear for a workout. Not only that, a trainer provides some accountability so, even when you don't have a session, you know your trainer will be asking if you did your planned workouts. Just knowing that may make it harder to skip your workouts.

7. You Have a Specific Illness, Injury or Condition

If you have any specific issues like arthritis, heart disease, old injuries, etc., working with an experienced trainer (who works with your doctor, of course) can help you find a program to help heal injuries and avoid any further problems. It's also a great idea to work with a trainer if you're pregnant and want a safe, effective workout to keep you healthy and fit. Just make sure your trainer has experience with your issues!

8. You're Training for a Sport or Event

If you're training for a marathon, a golf tournament or some other type of sport or event, an experienced trainer can help you figure out what you need to do to stay strong without taking away from your other training. She can also help create a training program and map out a plan for the coming event. Just make sure she's experienced in the sport you're training for since not all trainers do sport-specific training.

9. You Want Supervision and Support During Workouts

Some people know how to exercise and they even know how to do the exercises correctly, but they like having a trainer around for support and supervision. If you're lifting very heavy weights or need someone to help with partner-type exercises, working with a trainer might be a good choice for you. He can spot you during workouts and help you come up with a good training plan for your goals.

10. You Want to Workout at Home

If you'd like to exercise at home but either don't have a lot of equipment or aren't sure how to use what you have, in-home personal training is an excellent choice. A trainer can show you exactly how to use what you have to get the best workout for you or she can bring equipment with her to give you a great workout. She can also make recommendations for equipment that will help you reach your goals.

Recipe of the week

2010-05-18T11:10:00.003-05:00

Mint Lime Quinoa Salad

1 cup dry Quinoa

2 tablespoons fruity extra virgin olive oil juice from 2 limes

2-3 fresh mint sprigs, leaves removed and chopped

2 tablespoons chopped fresh cilantro leaves or parsley

Sea salt and fresh ground pepper to taste

A handful of sweet and ripe cherry or grape tomatoes, quartered

2 tablespoons diced red onion- or use 2 chopped scallions

1 garlic clove minced

First, Rinse your Quinoa in a sieve or buy already rinsed Quinoa(much easier this way!)

Cook the Quinoa according to package directions. Scoop the cooked Quinoa into a bowl and add the rest of the ingredients, tossing lightly with a fork until combined. Taste and adjust seasonings. Cover and chill, the longer the better. This is a GREAT summer side dish. It usually has more flavor the second day and this recipe yields 4-6 servings, so you can take for lunch the next day!!! ENJOY, Trainer Todd

Quote of the Week

2010-05-17T12:41:00.001-05:00

"It's not about the quantity of workouts, it's about the quality" - Trainer Todd

Trainer Todd's RANT

2010-05-05T17:33:00.002-05:00

HELLO ALL! I hope everyone is enjoying their spring training regiments. Longer days= more training opportunities! With that being said, Here goes. I try not to use this blog forum to push my personal attitudes and views. However, I recently rode the Shiner Ride. This is a 100 mile ride. A group starts from Austin and another from Houston. We met in the middle at the Shiner Brewery. Yes, there was plenty of cold Shiner waiting to be consumed at the finish line. The employees and the volunteers were GREAT!! My RANT is with cyclists wearing headphones plugged into their ipods while being surrounded by 2,000 other riders. Are you kidding me? There is a place and time to listen to your ipod, riding at 20 mph with cyclists surrounding you is NOT!!! I will be the first to admit I enjoy my ipod, but this is a disaster waiting to happen. I see more and more cyclists plugged in. This is a serious road hazard. I've got an idea, how about you go out for a run or ride and just enjoy the activity. I'm also amazed at the number of runners that choose to strap on their headphones on race day, especially when the organizers have made it a point to tell you NOT to wear headphones in the information handout. I challenge every runner and cyclist to spend training time and on race day ipod free!! Who knows, You might learn something about yourself! Turn it off, Trainer Todd

Keep It Simple

2010-04-28T10:43:00.002-05:00

HELLO ALL, Here are a few simple rules to remember for doing quality running workouts. The most important, and sometimes forgotten is to ease in! Yes, This applies to you experienced runners coming back from a lay off or injury. Wait to add hard workouts until you're running three to four times per week. Hold off on the speed work until you can handle your regular workouts.

Warm up, The body needs a thorough warm up to prepare itself for an intense workout. Try an easy jog for a mile or two.

Pay attention, Yes it sounds easier than it is. Keep focus by wearing a watch with a lap function, so you can record your splits. Log the data into your journal, so you can detect patterns such as starting out too fast.

Recovery, Let your body have time to properly recover. Faster runs should be followed up by at least one easy day. Listen to your body!! Hit the streets, Trainer Todd

Recipe of the week

2010-04-28T10:36:00.002-05:00

Honey Peanut Chicken Marinade

1/2 cup honey

1/2 cup Dijon mustard

1/3 cup creamy all natural peanut butter

1/8 cup rice wine vinegar

1/3 cup low sodium soy sauce

2 Tbsp sesame oil

1 Tbsp ground allspice

Place all ingredients in blender and process until smooth and well combined. Pour marinade over the poultry in a ziploc bag or shallow glass dish. Cover dish or seal bag and refrigerate for up to 3 hours. Cook chicken as desired (baked at 350 degrees for 45 min)

We tried this last night. It's good served over jasmine rice with a tossed green salad. This is a heavier tasting sauce, but has a great flavor. Get your blend on, Trainer Todd

Helpful hints for training nutrition

2010-04-26T14:37:00.002-05:00

Fuel up before you go: Athletes should consume 60-70% of their calories from carbohydrates. Filling your glycogen stores by eating carbohydrate-rich foods is essential before heading out for a long training session or race. Eating breakfast will help ensure that you don't dig yourself into a hole early. Starting off with a stable blood sugar level extends your muscle glycogen stores, eliminates hunger pains, and helps keep your head (and stomach) in the game.

Consume 1-4 grams of carbohydrate per kilogram body weight (1kg = 2.2046lbs), 1-4 hours before exercise.
Avoid high fiber foods, gas-forming foods, and very salty foods.
If you can’t “eat” your meal try a liquid meal like, Ensure or Boost, which empty faster from the stomach than solid meals and prevent nausea.

Hydrate before, during, and after you train or race. First, drink adequate fluids on a daily basis, 2-3 liters of water minimum. You know you are well hydrated when you are urinating frequently and it is pale yellow in color.

Drink 16 oz of fluid prior to exercise.
Train yourself to start drinking before you feel thirsty. Aim for 4-6 oz of a fluid every 15 to 20 minutes, under normal conditions. (Weighing yourself before and after training can help you determine your personal fluid needs per session. A drop of a pound or two is generally acceptable.)
Extreme conditions - heat or high humidity. Aim for 32 ounces of fluid an hour.
After the run, drink 16 oz for every pound that you lost.

Keep up with your energy needs during the exercise. Replenish carbohydrates as you burn them. Don't wait until you hit the wall! If you expect to train longer than 1.5 hours, plan to refuel during the training period.

The less fit you are, the fewer shortcuts you can take. Eat every 30 minutes to replace the estimated calories you burn per hour. Practice this!
Create a calorie buffer. Consume 0.5 g carb/kg/hr. Sports drinks contain 35-50 g per bottle (20 oz), banana (30 g), ¼ c. raisins (30 g), energy bar (20-50 g) or sports gels (25 g).
Stay with foods you are used to eating as much as possible.

Speed up your recovery time by refueling after long training or races.

Consume 1.5 grams of carbohydrate per kilogram of body weight within 30 minutes of exercise and additional 1.5 gm/kg within two hours.
Consume carbohydrate and protein in a 4 gram-to-1-gram ratio. Add a glass of milk or a cup of yogurt to your post exercise meal. Including small portion of meat, poultry or fish at your next meal (3 oz) will also do the trick.
High carbohydrate fluids are recommended for the initial feeding to promote rehydration.
Particularly important for athletes training more than once a day to enhance recovery for the next workout.

Beware of hyponatremia (low blood-sodium concentration), particularly in events or races lasting beyond four to five hours. Consuming large volumes of sodium-free fluid, such as water, causes this condition. Hyponatremia can cause fatigue, nausea, confusion and even seizures. Substitute an electrolyte replacement drink for plain water on training or races lasting longer than 60 minutes.

Fuel up before you go: Athletes should consume 60-70% of their calories from carbohydrates. Filling your glycogen stores by eating carbohydrate-rich foods is essential before heading out for a long training session or race. Eating breakfast will help ensure that you don't dig yourself into a hole early. Starting off with a stable blood sugar level extends your muscle glycogen stores, eliminates hunger pains, and helps keep your head (and stomach) in the game.

Consume 1-4 grams of carbohydrate per kilogram body weight (1kg = 2.2046lbs), 1-4 hours before exercise.
Avoid high fiber foods, gas-forming foods, and very salty foods.
If you can’t “eat” your meal try a liquid meal like, Ensure or Boost, which empty faster from the stomach than solid meals and prevent nausea.

Drink 16 oz of fluid prior to exercise.
Train yourself to start drinking before you feel thirsty. Aim for 4-6 oz of a fluid every 15 to 20 minutes, under normal conditions. (Weighing yourself before and after training can help you determine your personal fluid needs per session. A drop of a pound or two is generally acceptable.)
Extreme conditions - heat or high humidity. Aim for 32 ounces of fluid an hour.
After the run, drink 16 oz for every pound that you lost.

The less fit you are, the fewer shortcuts you can take. Eat every 30 minutes to replace the estimated calories you burn per hour. Practice this!
Create a calorie buffer. Consume 0.5 g carb/kg/hr. Sports drinks contain 35-50 g per bottle (20 oz), banana (30 g), ¼ c. raisins (30 g), energy bar (20-50 g) or sports gels (25 g).
Stay with foods you are used to eating as much as possible.

Speed up your recovery time by refueling after long training or races.

Consume 1.5 grams of carbohydrate per kilogram of body weight within 30 minutes of exercise and additional 1.5 gm/kg within two hours.
Consume carbohydrate and protein in a 4 gram-to-1-gram ratio. Add a glass of milk or a cup of yogurt to your post exercise meal. Including small portion of meat, poultry or fish at your next meal (3 oz) will also do the trick.
High carbohydrate fluids are recommended for the initial feeding to promote rehydration.
Particularly important for athletes training more than once a day to enhance recovery for the next workout.

This information was provided by Meredith Terranova, RD LD – www.eatingandlivinghealth.com

meredithbn@yahoo.com or 512-527-9578

ã2005, M. Terranova

Recipe of the week

2010-04-16T18:07:00.002-05:00

Green Machine Stir Fry

2 medium leeks (white & light green parts only), halved lengthwise and rinsed well

2 tablespoons olive oil

2 tablespoons minced fresh peeled ginger

2 cloves garlic, minced

1 head bok choy (3/4 pound), cored & cut into 1/2 inch pieces

2 cups snow peas, trimmed

3 celery stalks, sliced 1/2 inch thick

Sea salt to taste

1/4 cup low-sodium vegetable broth

Cut leeks into 2-inch pieces: separate layers. Heat a large skillet or wok over medium-high until hot. Add1 tablespoon olive oil, swirl to coat skillet. Add half ginger, half the garlic, and half the leeks. Stir until leeks begin to soften, about 1-2 minutes. Increase the heat to high; add half the bok choy, half the snow peas, and half the celery. Season with salt. Stir until vegetables begin to soften, about 2-3 minutes. Add half the broth; toss until the snow peas are bright green, about 1 minute. Transfer vegetables to a platter. Serve over brown rice and top with 95% boneless, skinless, grilled chicken tenders. Cooking the vegetables in two batched ensures that they don't become watered down. This is a delicious way to get your vegetables. The recipe does take some time to prep and cook, so try it on a Sunday. HAPPY PREPPING, Trainer Todd

Recipe of the week

2010-03-20T22:05:00.002-05:00

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

2010-03-20T21:56:00.002-05:00

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

2010-03-08T17:41:00.000-06:00

"Hungry dogs hunt harder."

-Bob Cooper-

GOOD ADVICE

2010-03-08T17:38:00.002-06:00

"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

2010-03-07T15:37:00.002-06:00

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

Race Report

2010-02-22T14:37:00.002-06:00

HELLO ALL!!! I want to give a HUUUGE THANK YOU to everyone who donated to Blue Dog Rescue in support of me at the Austin Half Marathon. We raised $500 to help keep the rescued dogs alive! You all made a big difference, THANK YOU!

We had a great Austin morning. The weather was in the 40's as the gun went off to start the race. We made our way up South Congress for 3 miles before heading back down across to Cesar Chavez. I was feeling comfortable at 6:30 mile pace for the first part of the race. I was paced by one of my old Gazelle training partners for the first 3 miles. I have to admit he has an unfair advantage, long legged strides. He makes it look effortless! I pushed a little through the corridor of spectators cheering as I turned onto Cesar Chavez. I told myself not to let the adrenaline rush get the best of me, but some times experience and smarts gives way to the bodies urge to hit the gas pedal. As we made our way on to Lake Austin Blvd. I was having tightness in my left hip/glute that was affecting my stride and pace. I started to struggle a bit, but I found a kid decked out in a Naval Academy running outfit to pace with. Yes, he inspired me to hang on through the discomfort. At the same time we had a younger female come from behind, out of know where it seems like, and pass us. I decided that I would do whatever it took to keep her within 100 meters. Now comes the fun part, the last 3-4 miles of the Half Marathon are mostly uphill. This stretch of the race really got me last year, so I put extra miles training in the Northwest hills. If you live in that area you have probably driven up my running buddies Ladera Norte, Smokey Valley, and Far West Blvd. We made the turn onto Enfield and the kid from the Naval Academy split to keep on the full marathon. We exchanged some motivation grunts and kept on pace. I headed under Mopac to see that I was gaining on the young female that had passed me earlier. Was I running faster or was she running slower? My body was feeling better and with only 3 miles to the finish, I decided to reel her in. I made my push up the steep section of Enfield thanks to some motivational cheering from OTEF clients. I passed her at the top. I could tell she was in difficulty, so I made another push and she didn't follow. I was firing on all cylinders. I passed a couple other people and linked up with an older gentlemen as we made our way through the capital. I kicked again as we began the downhill home stretch to the finish. I dropped him with about 400 meters to go. Wow, What a GREAT experience. I finished 40 seconds faster than last year plus we ran for the pups of Blue Dog Rescue. It was a very rewarding experience. THANK YOU again to all who supported me and donated to Blue Dog Rescue. Keep running, Trainer Todd

Quote of the Week

2010-02-12T10:17:00.001-06:00

"Effort = Success!"

-Tommy Thayer-

Words to live by, Keep it simple!

Secrets to a Successful Race!

2010-02-07T08:57:00.002-06:00

HELLO ALL!! It's a new year with new training regiments to help attain those racing goals. The road map has been set for your racing season. Here are a few helpful secrets to lead you to a successful race. Whether, It's your first race or your hundredth. These useful tips can put you on the correct path to a great race day experience.

First, Don't give in to temptation to train too much and too close to race day. You will not be able to positively influence your fitness level in the days leading up to the race. However, You will can negatively impact your race by training during that time.

Don't drink excess amounts of water in the days leading up to your race. A good gauge of water consumption should be roughly .5 of your body weight in pounds. If you have not been following this, don't start now. This process could overwhelm your body with too much fluid too soon. This could potentially cause hyponatremia.

Don't stuff yourself with extra food in the days leading up to the race in hopes of "carb loading". The time for maximizing your muscle glycogen storage capabilities has passed. "Carb loading" is what you do in that 0-60 minute after your workouts leading up to race day. That's when your glycogen synthase enzyme is most active or when your body is like a sponge to get those glycogen stores topped off. Any excess food intake in the days leading up to the race will be passed through the bowels or stored as adipose cells, no benefit!

Don't consume extra sodium. The average American already consumes around 6,000-8,000 mg per day. This is well above the recommended dose of 2,300-2,400 mg/day. Actually, adopting a low sodium diet will do wonders for your health and athletic performance. Also, BE CAREFUL about eating out the night before your event. Dining out can easily increase your salt intake!

Don't overeat the night before a race. Save the alcohol, fatty foods, and dessert as a reward after your race. Eat clean and get your quality nights sleep.

Don't sacrifice sleep to eat. Your glycogen stores are already topped off. That's why post workout nutrition is so important. Instead, get a qualities night sleep. Use your favorite gel pack before the race.

Don't try anything new on or the day before the race. This is a time for familiarity. Your diet, fluid consumption, and sleeping schedule should stay normal. This includes warm ups, stretching and hygiene. Yes, don't cut your toe mails the night before the race or try a new pair of socks or shoes out. Avoid the temptation of consuming the trendy gel pack or sports drink that comes in you race packet on race day. Play it safe, and you should have a positive experience. HAPPY RACING!! Trainer Todd

Recipe of the Week

2010-02-02T08:30:00.002-06:00

Heart Healthy Ham and White Bean Soup

1 tablespoon olive oil

1 sweet onion, diced into medium pieces

1.5 teaspoons Italian seasonings

2 large carrots, peeled, halved lengthwise, and sliced thin

1/2 cabbage, cored, cut into bite-size shreds

12 oz. lean ham steak, diced into small pieces

1 quart chicken broth

1 14.5 oz can petite-diced tomatoes

2 cans (15oz) white beans, undrained

2 tablespoons fresh parsley, chopped

Heat the oil over medium-high in a soup kettle. Add the onions, saute' until soft and golden, about 5 minutes. Add the Italian seasonings and saute' until fragrant, about 1 minute. Add the remaining ingredients, then bring to a full simmer, skimming any foam that rises to the surface. Reduce heat to low, simmer gently(partially covered) until the vegetables are just cooked and flavors blended, about 15 minutes. Stir in the parsley; cover and let stand for 5 minutes. Yields 6 servings.

Calories per serving: 270, carbs: 32G, protein: 22G, fat: 6G

This is a filling soup!! It's great for winter and reheats well!! Bon Appetit, Trainer Todd

Quote of the week

2010-01-29T11:55:00.001-06:00

"It's the effort of the individual that measures the quality of a workout!"

-Trainer Todd-

Health tip

2010-01-14T17:19:00.002-06:00

Icing an injury can speed recovery, If you do it right!!! I know, It sounds simple! Here are a few tips that will lead to effective icing:
-Immediately apply ice to the effected area (acute or chronic) after a workout. This will decrease swelling and initiate healing.
-Ice for 15-20 minutes each time you apply it. Any less the ice will only cool the skin, not the underlying tissue.
-Ice for up to 5 times a day, with at least 45 minutes between treatments.This should keep the tissue temperature low enough to minimize inflammation.
HAPPY ICING, Trainer Todd

Diet Tip

2010-01-14T17:10:00.002-06:00

Natural Anti-inflamatory
Got berries? Whether you choose strawberries, blueberries or the exotic acai, all berries contain antioxidants called anthocyanidins. Studies have shown that these compounds halt oxidative damage that occurs with aging and help with staving off muscle soreness.

Recipe of the Week

2010-01-12T14:44:00.002-06:00

Best Darn Guacamole Sauce
1/4 cup chopped green onion
1/4 cup finely chopped parsley
1/4 cup fat free sour cream
2 TBS fresh lime juice
1/4 tsp sea salt
1/8 tsp ground cumin
1/8 tsp ground red pepper
1 ripe peeled avocado, seeded and coarsely mashed

Combine all ingredients and stir together until thoroughly mixed. This is a great sauce for chicken or as a spread instead of mayonnaise on your favorite sandwich. It's GREAT as a dipping sauce as well. HAPPY SAUCING, Trainer Todd

Effective Weight Loss

2010-01-02T10:23:00.002-06:00

HELLO ALL! Now that the Holiday's are over it is time to get back into the workout routine and lock down that diet. Here are a few simple, effective tips that can help with the New Year weight loss or just maintaining your current physique.
1. Try not to lose more than 1-1.5 pounds each week.
2. Drink 0.5 ounces of fluid(ideally water) per pound of body weight.
3. Cease eating after 7:00 p.m.
4. Increase raw fruit & vegetable daily intakes
5. Reduce refined carbohydrate consumption
6. Do not go below 1,500 calories a day.
7. EXERCISE a minimum of 30 minutes daily
8. Minimize hunger or starvation periods
9. Set realistic weight loss goals and make slow, moderate changes.
10. Establish a LIFELONG LIFESTYLE mentality.
11. Remove man-made fats(Trans fatty acids, also known as partially hydrogenated vegetable fats).
12. Use the fresh food approach versus packaged.
These are simple, effective lifestyle changes that can lead to a healthier, happier life! Give it a shot, Trainer Todd

End of Year

2009-12-28T12:53:00.003-06:00

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

2009-12-28T12:37:00.002-06:00

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

2009-12-15T16:10:00.002-06:00

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!

2009-12-14T10:58:00.004-06:00

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

2009-12-07T17:57:00.002-06:00

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

2009-12-07T17:53:00.003-06:00

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

Cure for a SWEET TOOTH

2009-12-01T15:36:00.002-06:00

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

2009-12-01T15:25:00.002-06:00

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

Did you know?

2009-11-11T14:22:00.002-06:00

Did you know that a one cup serving of most canned beans supplies over 25% of your daily value for protein, almost 60% for fiber, and 20% of fiber. Beans also contain a good dose of carbs. Try your favorite beans in salads, soups, and as sides!!

Hmmmm....

2009-11-11T14:17:00.002-06:00

A strong core helps you maintain good posture, which leads to consistant stride length and frequency. This may reduce fatigue. - Kimi Sato, Ph. D. & Author

GOT CROSS TRAINING?

2009-11-10T11:14:00.003-06:00

Hello all!! I just wanted to take this opportunity to share an experience from my last running race. It was a challenging 10 mile course through downtown Austin into the neighboring hills! I decided to treat this as a training run. I was relaxed and feeling good at the start of the event. I ran the first three miles at a comfortable pace even with a slight down hill. I found myself in a GREAT groove heading into the up hill section. I flew up the hills and was in control of my body and pace on the down hill sections that required sharp corners to navigate through. I passed runners that might have started to fast with ease. I kept my form and more important my mental focus to the finish line. I finished strong pushing the tempo at mile 9 to the finish.
I ran this race 1 minute slower than last year. However, I was just using this as a training run. Last year I started fast and was in purgatory the entire race. I can't tell you how bad I felt after last year's run.
What was the difference to my form this year? First, I have put more emphasis on CROSS TRAINING my body. I have added more flexibility and core training, and decreased my resistance training. I have also been more consistant with massage therapy and regular chiropractic visits. Second, I have a bigger running mileage base with more hill work and speed work throughout the hot summer. Yes, I was the idiot training at 3 o'clock in the afternoon during summer. Third, I added cycling miles to my training program this year. Fourth, I have cleaned up my diet. I have limited my eating out, and beer consumption. That is true DEDICATION!! I also put more emphasis on recovery nutrition this year. It was a huge help over the summer months.
I just wanted to share this with you all. So, Try to compliment your training regiment with these factors listed above! GET OUT THERE! Trainer Todd

Recipe of the Week

2009-11-04T15:42:00.002-06:00

POWER STEW
3 tablespoons olive oil
4 cloves garlic, minced
1/4 cup white wine
2 tablespoons water
1 (14.5oz) can diced tomatoes in juice
1- 1/2 teaspoons ground sage
1/2 teaspoon dried thyme
1 bay leaf
1 (16oz) can cannellini beans
optional sea salt & fresh ground pepper

Heat the olive oil in a large saucepan over medium heat. Add garlic, and saute' until lightly browned. Pour in the white wine, and simmer for a minute. Pour in the tomatoes with juice and water, and season with pepper, sage, thyme, and the bay leaf. Bring to a boil, and let simmer for about 20 minutes.
Pour in the beans, and simmer for another 20 minutes, until the stew is thickened and flavors have blended. Remove the bay leaf, add salt and pepper to taste.
We tried this last weekend. Mom sent this recipe, and I was skeptical. I'm not a big stew or soup guy. Usually I feel bloated and not satisfied after eating them. This recipe is a different case all together. It is very satisfying. This is a GREAT fall or winter recipe. Put it together before kick off on Sunday. It yields 4-6 servings and reheats like a champ. GET TO IT!! Trainer Todd

Diet Tip

2009-10-26T12:10:00.002-05:00

HELLO ALL! Fall has arrived! Pumpkin seeds are in season, and they can provide a healthy snack option. a half cup of pumpkin seeds contains about 160 calories packing in 8 grams of protein, and 13 grams of the heart healthy fats. They also provide a significant amount of minerals such as magnesium, phosphorus, and manganese. The tasty seeds are also linked to help reducing blood cholesterol levels. Yes, The shells are edible! You can buy these shelled or unshelled in bulk at certain markets. If you are carving pumpkins this Halloween, save those seeds for toasting. Don't forget to store them in an air tight container. DELISH!!! Trainer Todd

Recipe of the Week

2009-10-26T12:02:00.002-05:00

White Bean Salad
2 cups cooked white beans or 2 cans Great Northern Beans
2 diced Roma tomatoes
1 teaspoon balsamic vinegar
1 teaspoon apple cider vinegar
2 tablespoons olive oil
1 teaspoon sea salt
1 tablespoon fresh chopped rosemary

In a large bowl, combine beans and Roma tomatoes. Drizzle with vinegars and oil. Sprinkle with salt and rosemary. Mix thoroughly and serve!! This is a quick and healthy side dish. This should yield about 4-6 servings. ENJOY!!! Trainer Todd

Diet Tip

2009-10-22T13:00:00.002-05:00

Hello all!! Here is a quick and easy diet tip to get your day started. Try replacing your morning glass of juice with fat free milk. Current research suggests that drinking fat free milk at breakfast significantly reduces the number of calories eaten at lunch and also leads to feeling more satisfied. Milk also packs more of a protein punch and contains less sugar. This is an easy way to switch your morning routine. Give it a try for a week!! Trainer Todd

Congratulations

2009-10-10T17:38:00.002-05:00

HELLO ALL! I would like take this opportunity to CONGRATULATE OTEF client Cheri Simpson for recently running the San Jose Rock N' Roll Half Marathon in a time of 2:45:42. This is a GREAT effort. I heard she was even smiling as she crossed the finish line! I guess all of that summer training through the Texas heat was worth it. Cherie has also lost 15 pounds and drastically lowered her LDL cholesterol level. Yes, the bad stuff! She has been consistant with her diet as well as bringing her "A" game to the gym for our training sessions. I would also like to give a BIGGGG shout out to her workout partner in crime Nan Finch, who got the ball rolling. Nan, Has lost 18 pounds herself over the past 2 months. She arrives with a GREAT attitude, even at 6 in the morning. She also puts up with my entertaining exercise regiments! CONGRATS and keep up the good work ladies. TRAINER TODD

Recipe of the Week

2009-10-10T17:24:00.002-05:00

Raspberry Hoisin Barbecue Sauce
1 cup fresh or frozen raspberries
3/4 cup hoisin sauce
3 tablespoons rice vinegar
1 clove garlic
1 strip (2 by 1/2 inch) orange zest
1 tablespoon chopped fresh ginger
1/2 teaspoon fresh ground pepper
pinch or crushed red pepper

Combine all ingredients into a blender or food processor. Blend or process until smooth about 1 minute. This is a GREAT dipping sauce or marinade for chicken. I used this on my couscous and pasta as well. The best part is this sauce is made with fresh ingredients, low calorie, non fat, and no high fructose corn syrup. GOOD STUFF!! Trainer Todd

Salt Stains

2009-09-29T11:41:00.002-05:00

Have you ever had salt stains on your skin or clothing after or during a tough workout? I have experienced this in the past myself. I always wondered if this was the norm or was I doing something wrong with my diet or fluid, supplement intake. Here is a response from Dr. Bill Misner, Ph.D. who frequently writes for Hammer Nutrition. Generally, salt stains are an indication of profuse fluid loss response to hyperthermia, excessive dietary sodium intake above needs or a combination of both conditions. The average American diet packs in around 6000-8000 mg of sodium when the body only requires 500 mg each day, with a high upper recommendation of 2400 mg. The more profuse one perspires, the higher the rate of sodium excreted, hence the salt stains relative to diet or rate of fluid loss. Of course, we are keeping it simple and not weighting this down with too much research data. This is something to think about next time you notice those salt stains on your favorite dry fit shirt after an intense workout. Trainer Todd

Quote of the Week

2009-09-29T11:37:00.002-05:00

"The week before a big race you should feel restless, like an animal locked up in a cage. Then, on the day of the race, let this stored energy out for the race!"
-Dr. Bill Misner, Ph. D.

Workout Depression

2009-09-22T08:52:00.002-05:00

HELLO ALL!! I was reminded of our old friend post race or post goal training DEPRESSION the other week after attending a local triathlon. This experience occurs after we train and prepare for a extended period of time building up for an event or attainment of workout goals.
I experienced this myself a few years ago after I ran my first marathon. I spent several months preparing for the event. I was very strict with my training regiment. I experienced many ups and downs through the process. Then in a few hours it was over. I felt good and was happy with my accomplishments. A few days later I had a feeling of depression and major let down. I had no motivation to even put on my running shoes, plus the fact that I had let my diet go. I remember spending a lot of time on the couch watching television with no ambition to work up a sweat. Finally, I decided to quit sulking and got back at it. I started with cycling some easy recovery miles and complimenting that with some challenging personal training sessions to shock the mind and body. Yes, It worked and I came out of the post race haze. I was able to set new short and long term fitness goals as well.
So, Next time you have completed those fitness goals or finished that race take time to relax and let your body recover. Try a new mode of exercise or activity. Group training events are a great way to get motivated back into it as well. Whether it is a round of golf, tennis or a yoga class stay active and keep that diet clean. Take your time to research and set some new short and long term fitness goals. You will feel better menatally and physically for it! GOOD LUCK, Trainer Todd

Recipe of the Week

2009-09-14T10:35:00.002-05:00

Mediterranean Pasta with Fire Roasted Tomatoes
2 LBS medium plum or cherry tomatoes(10-12), halved lengthwise
1/2 cup olive oil
2 cloves garlic, minced
1 tbsp Italian seasoning
1/2 tsp crushed red pepper
1/2 tsp sea salt
1/4 tsp black pepper
8 oz whole wheat pasta, fettuccine

Place tomato halves, cut sides up, in foil-lined 15"x10"x1" pan sprayed with non stick cooking spray. Mix 1/4 cup oil, garlic, and seasonings in small bowl. Spoon over tomatoes. Drizzle with 2 tbsp of the remaining oil.
Roast in preheated 400 degree oven 45 to 60 min until tomatoes are soft and browned on top.
Prepare pasta as directed on package. Drain well. Place 1/2 of the roasted tomatoes and remaining 2 tbsp oil in a large bowl. Coarsely mash tomatoes. Add pasta and remaining tomatoes; toss to mix well. Sprinkle with shredded Parmesan cheese and additional crush red pepper. ENJOY, Trainer Todd

Recipe of the Week

2009-09-01T07:37:00.003-05:00

Southern Peach Glazed Chicken
4 - 4 oz boneless, skinless chicken breasts
salt and ground black pepper to taste
2 tsp canola oil
1/2 cup minced onion
2 tbl bourbon
1/4 cup chicken stock
1/2 cup all fruit peach preserves
4 tsp chopped fresh mint leaves
1 tbl fresh lemon juice
1 tbl cider vinegar
1 tbl sugar

Season the chicken with salt and pepper. Heat canola oil in a cast iron skillet over medium heat. Add the chicken, cook covered for 3-5 minutes. Turn the chicken, cook, covered, for 2 m in longer. Add onion, cook, covered for 2 min longer. Remove the chicken and onion to a plate, cover, and keep warm. Return the skillet to medium-high heat and add bourbon. CAREFULLY flambe', tilting the pan away from you. When the flames subside add the stock, peach preserves, mint, lemon juice, vinegar, and sugar. Stir with a wooden spoon, being careful to incorporate all the brown bits. Cook, stirring occasionally, until the mixture has reduced to a sauce like consistency. Add reserve chicken and any accumulated juices. Plate chicken and top with sauce.
I tried this the other night. I substituted rum for bourbon and basil leaves for mint. It turned out GREAT. You can tell your friends that you flambe' and made a peach reduction sauce. I know, It sounds fancy like Top Chef. Be careful of the flames when you flambe'. DELISH, Trainer Todd

OTEF Update

2009-08-24T14:25:00.002-05:00

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!

2009-08-19T16:09:00.003-05:00

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

2009-08-03T08:56:00.002-05:00

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

Recipe of the Week

2009-07-27T16:25:00.002-05:00

Reddaway's Pizza

1 large red onion, thinly sliced
2 cloves garlic, minced
2 tablespoons olive oil
4 whole wheat pita rounds
1 large tomato, quartered & sliced or 1 cup cherry tomatoes, sliced
3 mushrooms sliced
3/4 cup shredded reduced fat mozzarella cheese or try almond cheese
1/4 cup finely shredded Romano cheese
1/4 cup small fresh basil leaves or shredded fresh basil

In a medium sauce pan cook onion slices and garlic in hot olive oil over medium heat, covered, for 10 to 15 minutes or until onion is very tender, stirring occasionally. Add mushrooms and cook until they are tender. Set aside. Toast pita bread lightly on each side under the broiler. Top toasted side of each bread round with onion mixture, sliced tomato and cheeses.
Return the bread rounds to the broiler until cheese is melted and toppings are heated through. Remove from broiler and top with basil before serving.
I haven't tried this recipe yet, but it was sent to me from a very reliable chef, MOM!! She hasn't lost her touch in the 37 years that I have been feasting on her cooking. She prepares this recipe with almond cheese to keep the cholesterol out. I hope to give this a go soon!! TRAINER TODD

Heat Exhaustion & Heat Stroke

2009-07-20T13:59:00.002-05:00

HELLO ALL!! I don't mean to scare you with the blog post title. I thought this would be good information to have for all of you exercising or playing in the heat this summer. We have had a HOT summer so far in Austin. I sure have been enjoying my afternoon runs and rides! So I have found these symptoms and prevention facts for heat exhaustion & stroke interesting.
Heat exhaustion often occurs when people exercise, work or play in a hot and humid environment causing the loss of fluids through sweating that lead to the body overheating. The person's temperature may be elevated, but not above 104 degrees F. This typically occurs when people are not well adjusted to heat exercise.
At high temperatures, the body cools itself largely through evaporation of sweat. When it is humid, this mechanism does not work properly. The body loses a combination of fluids and salts/electrolytes. When this is accompanied by an inadequate replacement of fluids, disturbances in the circulation may result that are similar to a mild form of shock.
Try to avoid heat exhaustion by not engaging in strenuous activity in hot, humid environments especially if you are not used to the conditions. Increased recovery time may be needed. If you can incorporate periods of rest in a cool or shaded environment with fluids is a plus. Try to avoid strenuous activity at the hottest part of the day as well.
Mild cases of heat exhaustion may be corrected by resting in a cool, shaded place while consuming cold fluids such as water and sports drinks that contain electrolytes. Also loosen or remove clothing and apply cool water to skin.
Heat stroke is a life threatening medical condition. The person's cooling system, which is controlled by the brain, stops working and the internal body temperature rises to the point where brain damage or damage to other internal organs may result. The body temperature may reach 105 degrees F. This condition may develop quickly. People taking medications or with prior medical conditions that impair the body's ability to sweat may contribute to this. People who are taking antihistamines and certain types of medications for high blood pressure or depression may be more prone to develop this condition. The classic form of heat stroke occurs in people whose cooling mechanisms are impaired. Don't overlook the fact that healthy people who are undergoing STRENUOUS activity in a hot environment are prone to this as well.
If you suspect a case of heat stroke call 911 immediately. Move the person to a cooler environment or in a cool bath of water if conscious and can be attended to. Alternatively, moisten the skin with lukewarm water and use a fan to blow cool air across the skin. Give cool beverages by mouth only if the person has a normal mental state and can tolerate it. Be careful out in the heat this summer and ENJOY! Trainer Todd

Quote of the week

2009-07-14T16:10:00.002-05:00

"Life is full of challenging obstacles. Hurdle them and keep moving forward!"

Trainer Todd

Recipe of the Week

2009-07-14T15:58:00.002-05:00

Chicken, black bean & rice skillet

1 cup brown rice uncooked
14 oz low sodium chicken broth
1/2 tsp black pepper
1 TBS olive oil
1 medium chopped white onion
1 medium chopped red bell pepper
1 (15oz/0 can black beans rinsed
1 bay leaf
3 TBS red wine vinegar
1/2 tsp liquid smoke (optional)
3 cup chopped cooked boneless, skinless chicken breast

Combine rice, broth, 3/4 cup water and 1/4 tsp black pepper. Cook according to package directions.
Heat oil in a large nonstick skillet over medium heat. Add onion and bell pepper and cook 5 minutes or until softened stirring occasionally. Stir in black beans, bay leaf, vinegar, liquid smoke, and remaining pepper. Cook on low, uncovered for about 5 minutes. When rice is done, stir the cooked chicken into the rice. Gently add black bean mixture, cover, turn off heat and let stand on burner for about 5 minutes, SERVE!!!

Makes 6 servings.

This is a GREAT summer skillet. It is a fast meal that provides good carbohydrate, protein, and low fat components. I like this dish cold, right out of the fridge for left overs. DELISH!!! Trainer Todd

Leave the I POD at home

2009-07-09T17:00:00.002-05:00

HELLO ALL!! I see more and more people using mobile technology while exercising. I'm guilty of this as well. Long gone are the days of bulky Walk Man's and huge ear phones. Replaced by the compact I shuffle and I pod now with video capability. This makes it easier to plug in where ever we go, even in the gym. Nike even has clothing that has built in compartment storage for your I Pod. It is GREAT to have our motivating exercise mixes helping us through a grueling workout.
I actually went out on my run today without my trusty I Pod and running play lists. I finished the run more relaxed and decompressed than I have in a while. Yes, There are many factors that could have affected my run. However, I was more in tune with breathing, how my body felt, and running form than when I'm rocking out to Godsmack. Another important element that I enjoy was that I was able to clear my mind of stresses in life. I was able to work through a few things and came up with some GREAT ideas and solutions. So, whatever your mode of exercise is, try to leave the I Pod at home once in a while and focus on you!! HIT IT, Trainer Todd

Product Review

2009-06-30T12:41:00.001-05:00

I recently tried Tissue Rejuvenator capsules by Hammer Nutrition. This product provides effective pain/inflammation relief, while supplying nutrients that the body needs to rebuild damaged joint cartilage and maintain its strength and integrity. This capsule is a two in one. It can replace your regular anti -inflammatory, such as ibuprofen and naproxen as well as you MSM/ Glucosamine/Chondroitin tablets.
Tissue Rejuvenator contains Glucosamin sulfate, which helps promote elasticity of joint movement and also functions as a mild anti-inflammatory. Chondroiton sulfate is also present in this capsule. It is a building block for the repair of damaged tissue and it helps to block the break down of cartilage reducing inflammation. MSM, or Methylsulfonylmethane acts as an anti-inflammatory as well as promoting proper synthesis and maintenance of tissues. Other active ingredients in Tissue Rejuvenator that help with anti-inflammatory are Boswellia serrata, Devil's claw, Yucca root, Turmeric, Quercetin, and Undenatured Type II Collogen. Hammer has also added a blend of enzymes of peptidase, bromelain, papain, amylase, lipase, cellulase, and phytase. These other ingredients listed above act as antioxidants, and help to relieve stomach upset and irritable bowls that endurance exercise sometimes causes.
Well, With that being stated. Does this product work, and is it worth the $25 price tag for 120 capsules? I have noticed the biggest difference in stomach irritability with this product. I have been a runner and cyclist for a while. I have taken my fair share of Advil and Aleve. I knew that I had been popping these too long when my stomach was chronically upset. I have not noticed that with the Tissue Rejuvenator. I think if you exercise on a regular basis that this product is worth a try and you can decide for yourself. GOOD LUCK, Trainer Todd

Recipe of the Week

2009-06-29T12:09:00.002-05:00

HONEY ORANGE CHICKEN
4 boneless skinless chicken breasts or thighs
1 Tbsp vegetable oil or substitute grape seed oil
1 garlic clove, minced or crushed
4 green onions chopped
3 Tbsp honey
4 Tbsp orange juice
1 orange peeled and segmented
2 Tbsp soy sauce

Preheat oven to 375 degrees. Place chicken in baking dish, set aside
Heat oil in a small skillet and fry garlic and onions until soft, but not browned, about 2 minutes. Add honey, orange juice, orange segments, and soy sauce, stirring well until honey is completely dissolved.
Pour sauce over chicken. Bake, uncovered, for 45 minutes basting once or twice until chicken is cooked through.
This is a GREAT weekend dinner dish, since it takes longer to cook. Serve it with a side of brown rice, couscous, or quinoa, and green salad! Trainer Todd

AM and PM WORKOUTS

2009-06-17T11:39:00.003-05:00

HELLO ALL! I thought this was a valid blog topic after my AM easy jog and my hard PM run yesterday. I haven't done this sort of workout in a while. I was reminded that this sort of split workout tends to burn more calories throughout the day. It also increases the metabolism into the evening, when it usually slows down.
Of course, We do not want to use two a days everyday throughout the year. There are a few guidelines that I like to follow when implementing these workouts.
Recovery is crucial. Try to train smart. For example, Try cardio in the morning and weights/ stretching in the evening or vice versus. If you are choosing the same mode of exercise, such as running in the same day have one workout easy and the other more intense. Be reasonable in pushing your body. If you push hard for every workout, it may lead to injury, fatigue, and burnout.
You will need to monitor your water intake throughout the day, and make sure you are replenishing your glycogen stores within 30 minutes after a workout. I like power bars, bananas, and fast acting electrolyte drinks or gels especially in the summer heat.
Stretching and massage therapy become more important as your level of workouts increases. I like to use a dynamic warm up to prep my body for activity in the morning and shake the cobwebs off. I tend to use static stretching and active isolated with a band or rope after a cardio workout. I finish my day with self myofascial release on the foam roll. Add in therapeutic massage once every few weeks and your body will perform better.
Always have a plan or training program to follow when implementing these changes in your workout regiment.
GOOD LUCK! Trainer Todd

Recipe of the Week

2009-06-16T07:59:00.003-05:00

Grilled Flank Steak with Chimichurri
12 oz flank, skirt, or sirloin steak
1/2 cup finely chopped fresh parsley
1 bunch scallions
3 Tbsp red wine vinegar
3 cloves garlic, minced
1/2 tsp salt
1/2 tsp dried red pepper flakes
1/2 tsp coarsely ground black pepper
3/4 cup olive oil
2 Tbsp water

To make the chimichurri sauce mix the vinegar, water, garlic, salt, pepper flakes, and black pepper. Whisk in the oil. When every things blended whisk in the parsley.
Preheat the grill or pan on high. Season the steak with salt and pepper and place it on the hot grill. For medium rare, cook it 3-4 minutes on each side or until it reaches 140 degrees. Trim the roots from the scallions and add the entire bunch to the grill just after you have flipped the steak. Cook the scallions until they are lightly charred, about 4-5 minutes.
Drizzle the steak with the chimichurri sauce, and serve it with the grilled scallions.
Eat this with pinto or black beans and hot corn or flour tortillas. Makes 2 servings
430 calories, 38g protein, 7g carbohydrates, 28g fat, 2g fiber, 400 milligrams sodium per serving. This is a GREAT summer time dinner. I made tacos with mine. I also had fresh watermelon and the black bean tomato quinoa salad as a side. Grill it up!! Trainer Todd

Recipe of the Week

2009-06-07T15:14:00.005-05:00

Black Bean and Quinoa Salad
1.5 cups quinoa
1.5 cups canned black beans, rinsed and drained
1 red bell pepper
4 scallions, chopped
1 tsp garlic, minced fine
1/4 tsp cayenne pepper
1/4 cup fresh coriander leaves, chopped fine
1/3 cup fresh lime juice
1/2 tsp salt
1 1/4 tsp ground cumin
1/3 cup olive oil

Rinse quinoa in a colander under cold running water until water runs clear. Put quinoa in a pot with 2 1/4 cups water. Bring to a boil, then cover and simmer 20 minutes or until water is absorbed and quinoa is tender. Fluff quinoa with a fork and transfer to a large bowl to cool.
Toss beans with vinegar, salt and pepper to taste in a small bowl.
Add beans, bell pepper, scallions, garlic, cayenne, and coriander to the quinoa. Toss well!
In a small bowl, whisk together lime juice, salt, cumin, and add oil. Drizzle over over salt and toss. Serve at room temperature or refrigerated.

Makes 8 servings:
Fat 13.2g
Carbohydrate 55.1g
Calories 370.7
Protein 10.6g

I tried this last night as a side dish. GOOD STUFF!! This is a great summer side dish. It has a refreshing lime zing to it. I prefer it at room temperature to refrigerated. Get your quinoa on! Trainer Todd

Good Advice

2009-05-30T12:23:00.003-05:00

Hello All! We all could use good training advice, especially when it is given by top pro athletes. I guess they have an idea about what works and what doesn't.
This comes from Josh Rohatinsky. He is a top American marathoner and a fellow Oregonian. Josh finished seventh in the 2008 New York City Marathon. He ran a solid 2:14:23.
Hills, hills, hills. I know we all enjoy running and cycling up long hills, especially at the end of a workout. Josh finished some of his 23 mile training runs with a long hill at the end to get him ready for miles 20-26 in the marathon. This is a great training technique. This will help you focus on form and reach in yourself to find that toughness while fatigued.
Keep a training journal. This helps you to look back at your training and your races to see how you felt. This can help you to analyze what you did right or wrong. I have been keeping a training journal for years. It is an invaluable tool. It helps maintain focus and allows you to make adjustments to your training regiment.
One of the best pieces of advice Josh offers is leaving the ipod at home on race day. Instead of plugging into Metallica during your prerace regiment trying to get amped up, take the time to get the mind and body ready and relaxed. Focus on the race and what your goals are. I guaranteed you will run or ride a smarter, more efficient race. TRAINER TODD

Congratulations

2009-05-26T20:35:00.002-05:00

I want to give OTEF client Rusty Burnett a HUGE CONGRATULATIONS for his finishing time of 1:35:27 in the Capital of Texas Triathlon on Monday. He beat his time of last year by 57 seconds with less prep time. He was strong in the swim and rocked the bike course averaging 19.1 mph. He was more efficient in his transitions where valuable time can be gained or lost. He made it through the run on a hot Austin morning to the finish. Keep up the good work and stay motivated! TRAINER TODD

Recipe of the Week

2009-05-15T11:46:00.005-05:00

Turmeric Quinoa
2 tsp olive oil
1/2 onion
2 gloves of garlic, minced
1 cup chicken broth
1/2 tsp Turmeric
1/2 cup Quinoa- prewashed

Heat oil in pan, add onion and garlic, cook until soft. Add chicken broth, bring to a boil. Add turmeric and quinoa, bring back to a boil then put heat on low and simmer for 20 minutes or until quinoa is fluffy. Yes, More of the super grain that I like. I tried this last night with salmon, It was a GREAT compliment. Don't forget a side salad! Turmeric is a spice that is used in curry and it gives table mustard that bright yellow color! It is from the Curcuma longa plant and has a mild orange and ginger fragrance. It has a warm, peppery, bitter flavor. It is commonly used as a powerful anti inflammatory in Chinese and Indian medicine. Pick some up at Whole Foods!! Trainer Todd

REGENERATION

2009-05-14T14:18:00.007-05:00

What steps do we take to regenerate from the demands we place on ourselves physically and mentally? This sounds like a common sense practice, but do we actually take the proper steps to recover?
I will be the first to admit that I fall short in facilitating proper recovery for my sore muscles, cells, and brain. I have made the two biggest mistakes in this process. First, Attempting to give myself an equally brutal workout at the same intensity and load level. Second, Doing nothing! I know it is hard to believe that sitting in bed after a hard workout or event isn't all that beneficial. Have you ever ran a hard 10k, then laid on the couch for an extended period of time afterwards to be stiff and sore when you get up?
Instead try active rest. This is when you are out playing golf, softball, light yoga or walking the dog. This gets us out of the gym away from our "HARD CORE" workouts to refresh mentally and have fun. At the same time, we are increasing circulation pumping blood and nutrients to working muscles that will aid in the recovery process. Active rest should provide enough movement to activate the nervous system and elongate muscle without placing stress on the body.
Passive recovery is also important to help aid in the recovery process. I like to implement Epsom's salt baths and massage in my training. Another GREAT treatment is the "TOUGH GUY" ice bath or cold plunge. Next time you are in the shower post workout try changing the water temperatures from hot to cold every couple of minutes. GOOD TIMES!
Don't forget the importance of stretching pre and post workout. Everyone has their preference on techniques and when to use them. You can find research to back any argument.
I prefer dynamic stretches for pre workout. This preps the body for activity with movement while stretching. I like to use old school static stretches and band (active isolated stretching) or rope stretches for post workouts. I get the best results to foam roll at the end of the day before bed. By then, I can really target problem areas and I tend to feel better in the morning.
GOOD LUCK and remember this is a process. Try a variety of techniques to find out what works for you! Trainer Todd

Recipe of the Week

2009-05-05T11:24:00.002-05:00

Shrimp Pesto Penne
2 oz Whole wheat penne pasta uncooked
12 medium precooked, peeled shrimp
2 Tbsp Gorgonzola crumbled cheese
3 cups chopped baby spinach
1 tomato chopped
2 Tbsp chopped walnuts or pecans
3 Tbsp ready made pesto

Cook pasta according to package directions. If you are using frozen shrimp shrimp, defrost them by running warm water over them. Transfer cooked pasta and shrimp into large bowl and mix in all other ingredients. Stir until ingredients are saturated with pesto. Makes 2 servings.
the breakdown per serving: 360 calories, 22g protein, 26g carbohydrates, 19g fat(5g saturated), 5 g fiber, and 390mg sodium. I tried this last weekend. It is a GREAT lunch recovery meal. It is fast and tasty. Give it a try!! TRAINER TODD

VARIETY

2009-04-27T13:37:00.003-05:00

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

2009-04-26T09:10:00.004-05:00

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

2009-04-17T16:28:00.004-05:00

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

2009-04-15T11:52:00.002-05:00

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

2009-04-15T11:46:00.003-05:00

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

2009-04-08T12:43:00.002-05:00

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

2009-04-06T11:27:00.003-05:00

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

Recipe of the Week

2009-03-22T17:10:00.004-05:00

Kay's Black Bean Goodness
2 cups black beans cooked or 1 can drained not rinsed
1/2 cup chopped green pepper
1/2 cup chopped red onion
1 large, chopped celery stalk
2-4 cloves garlic minced
1 tsp cumin
1 tblsp olive oil
1/4 tsp cayenne pepper
1/3 cup hummus
1/2 cup rolled oats
3/4 cup bread crumbs
Mash or puree half the beans. Add reserved beans and all other ingredients except hummus and bread crumbs. Use a wooden spoon and mix in a large bowl. Add enough hummus to moisten mixture. It usually takes more than 1/3 cup of hummus. With your sticky mixture form patties and coat with bread crumbs on each side. Broil until brown, about 10-15 minutes per side.
Yes, This sounds a little weird. We tried my mom's recipe the other night for the first time. I have to say that it was TASTY!! I ate this black bean creation over a bed of brown rice. GOOD STUFF!! Plenty of fiber and protein. Add a green mixed salad. Give it a shot. My mom usually hit a home run with her recipes. Trainer Todd