GOOD ARTICLE

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

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

-Tom Fleming-

Recipe of the week

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

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

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

"Envision the exercise movement, then become it!"

Recipe of the week

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