-Trainer Todd-
Friday, January 29, 2010
Thursday, January 14, 2010
Health tip
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
-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
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.
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.
Tuesday, January 12, 2010
Recipe of the Week
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
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
Saturday, January 2, 2010
Effective Weight Loss
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
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
Monday, December 28, 2009
End of Year
HELLO ALL!!! WOW, 2009 is coming to a close. What a GREAT year it was! I would like to THANK all of my OTEF clients for their hard effort and consistency with our workouts this year! We all experienced ups and downs with our training, diets, and cardio regiments. The best part is that you all displayed desire, determination, and dedication! That is what OTEF is all about. I'm proud of you all. Let's keep the hard work in 2010. ENJOY the rest of the Holidays and GET READY to step it up a notch next year. FIRE IT UP! Trainer Todd
Recipe of the Week
Orange Beef and Broccoli Stir Fry
3/4 lbs trimmed sirloin steak
1 TBS grated orange peel
2 TBS canola oil
1/2 tsp red pepper flakes
1 small white onion sliced
1 red bell pepper thinly sliced
2 cups broccoli florets
8 oz uncooked whole wheat fettuccine
2 TBS orange juice
2 TBS low sodium soy sauce
1 TBS hoisin sauce
Slice steak into 1.5" pieces. Toss with orange peel; set aside. Heat 1 TBS of oil in a large skillet over medium high heat. Add pepper flakes, onion, and bell pepper. Stir fry until vegetables wilt. Add broccoli and 3 TBS water; cover and steam 1-2 minutes until broccoli is cooked tender-crisp. Remove from skillet.
Cook fettuccine according to package directions. Stir together orange juice and soy and hoisin sauces. Add remaining oil to skillet and return to medium high heat. Add steak and cashews; stir fry 2-3 minutes. Return vegetables to skillet with sauce mixture and heat through. Drain noodles and top with stir fry. Yields 4 servings.
We tried this recipe last night. We decided to substitute the whole wheat fettuccine for whole wheat brown rice. This is a makes for a great dinner and the left overs reheat well. It is a fairly dry sauce mixture that is light and tasty. This recipe does take some prep time, so give it a shot on the weekend. Stir it up, Trainer Todd
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
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