Recipe of the week

Smoked Turkey Sausage Rigatoni

1/2 pound whole wheat rigatoni

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

1 medium yellow onion, thinly sliced

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

1 cup prepared marinara sauce

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

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

Recipe of the week

Avocado and Red Pepper Israeli Couscous

1 3/4 cup water

1 tbsp olive oil

1 1/3 cup Israeli couscous

1/4 cup diced red pepper

2 tbsp lime juice

1/2 avocado diced

sea salt and black pepper to taste

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

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

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

Quote of the Week

"Hungry dogs hunt harder."

-Bob Cooper-

GOOD ADVICE

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

-Chris Solinsky-

Exercise Recovery Hints

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

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

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

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

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

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

Race Report

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

"Effort = Success!"

-Tommy Thayer-

Words to live by, Keep it simple!