Backpedal-Dropstep-Acceleration

BBQ Turkey Burger

Ingredients
1 whole wheat bun
6 oz turkey burger
1 slice low-fat cheese
1/2 avocado
1 cup berries
4 yams (medium)
2 tsp cinnamon
1 tbsp chile powder
2 tbsp olive oil
1/4 cup chopped onions
1 leaf lettuce
1 slice tomato
1/2 cup barbeque sauce

Preparation
Slice yams into wedges
Toss with cinnamon, chile powder, olive oil, salt and pepper
Bake for 20 mintues at 400 degrees
Mix ground turkey with a 1/2 cup of barbeque saucesauce, a 1/4 cup of diced onions and salt and pepper
Mold ground turkey into a 6-ounce patty .
Grill or cook in a pan until the juice runs dry.
Place turkey burger on whole wheat bun with 1 leaf of lettuce, 1 slice of tomato, 1/2 an avocado and 1 slice of low-fat cheese.
Add a side of yam cinnamon chile yam fries, and 1 cup of fresh berries
Cook Time: 35 minutes
Serves: 1
Calories:  681
Protein:  48g
Total Fat:   21g
Saturated Fat:  4g
Carbohydrates:  80g
Dietary Fiber:  14g
Source:  http://www.coreperformance.com/recipes/

Trainer Workout 5/7/10

Here’s another one to enjoy.  Remember, always use loads, tempos and speeds you can maintain perfect technique with.  Poor movement with load = Pain.

Strength and Power
1a. Hang Clean 3×3-6
b.  Non Alt Bent Leg Quadruped Opposites w/MiniBand and Band Resistance 3×8 each, 30-60 seconds recovery

2a.  BB Dead Lift 3×8
b.  Push-ups on Bosu (with leg lifted) 3×10-40
c. Rotating Push-ups on Wobble Board Rotating 3×3-8 each
d.  Reverse Crunch on Bench with SB 3x 8-12, 30 seconds recovery

3a. Foot Elevated Split Squat SB – Foot Elevated Push Up 3×2/2 8-12 total
2. BB RDL – BB High Row 3×2/2 8-12 total, 30 seconds recovery

Metabolic Conditioning:
Each Station 30 secs

1. Mountain Climbers on slide
2. Jump rope
3. Cone Clock Drill
4. Box Jumps Up and Down
5. Sled pushes with 50lbs

One min rest. Repeat 2 more times.

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

Stretching: Before or After Exercise?…the debate continues

 By Juliann Boubel, BS, CSCS

Most Americans grew up hearing that we needed to stretch before exercise in order to “loosen up” and prepare our muscles for activity. It has been found in recent years, however, that this type of warm-up is not only counter productive before an activity but potentially harmful. While many of us began each PE class stretching in a circle before a rowdy game of kickball, scientists are now seeing that this sort of “static” stretching is having the adverse effects. When a “cold” muscle is put on stretch before starting an exercise, it actually tightens that muscle rather than loosens it and can cause muscle tears or strains. Think of your muscles like a rubber band that has been stretched too far–it loses its elasticity and, like muscles, cannot be contract back to normal quickly. In fact, it can take up to an hour for stretched muscles to regain their optimal length for performance! If you are playing an explosive sport, like basketball for example, after static stretching, your power and explosiveness can be significantly diminished through static stretching pre activity.
Does this mean we should just stop warming-up and stop stretching all together? Hardly. In a field of ever evolving information and discoveries, we are finding that this is an area that is getting a much-needed revamp. Warming-up needs to be something that gets your blood pumping and muscles ready to go. A five-minute light jog, a few sets of jumping jacks or sport specific activities like a few practice serves at tennis can go a long way. Prepping muscles for activity through these movements are known as active or dynamic stretches. Specifically we are talking about mimicking movements that will be used during a sport activate multiple muscle groups. Often one muscle may be stretched while the antagonist (opposite) muscles are working (think walking knee hugs: stretching hamstrings and glutes while contracting hip flexors). Moving through sport specific motions and dynamic activities better activate muscles for any activity from dancing to football.
Now, before you put an end to ALL static stretching, know that it still holds benefit. It is all dependent upon when you stretch. Once an exercise or workout bout is complete, feel free to spend time touching your toes and stretching your triceps during your cool down. This is the time research is finding great value for static stretching. It can help relax muscles and relieve tension accumulated during a work out. Stretching also increases joint flexibility and circulation, which helps speed muscle recovery.
At Prevail Conditioning Performance Center we take our clients through a thorough Self Myofascial Release, Corrective/Active-Isolated/Mobility Stretch, Activation and Movement Prep before every workout session and conclude with Static, Neuromuscular or Active Isolated Stretching Post Workout.
Prevail Conditioning will be offering a midday stretching class starting soon for any interested in learning more on how to safely and effectively use stretching to relax muscles, increase flexibility and improve circulation.


Julian Boubel, BS, CSCS is a Strength & Conditioning Coach for Prevail Conditioning Performance Center and works with athletes and fitness enthusiasts alike.  For further information regarding this topic please contact Juliann Boubel, BS, CSCS at Juliann@prevailconditioning.com.

References:
1. Foster, Mary Ann. “13 Tips for Stretching Sanity.” Massage & Bodywork 20.5 (2005): 58-59.
2. Cheng, Maria. “Stretching could be harmful. ” McClatchy – Tribune Business News, April 18, 2010.
3. Ecklund, Chris. “When is the Best Time to Stretch…and How.” www.prevailblog.com. December 7, 2007.
4. “Experts Don’t Stretch Before Exercise.” April 15, 2010. www.usatoday.com/news/health/2010-04-15-stretching-muscles_N.htm

Trainer Workout 5/10/10

Every week the trainers at PCPC do a “family workout”. We take turns planning the workout and spend about an hour trying new moves and testing out different techniques. Here is the circuit from last night. Give it a try and feel free to add weight or repetitions:

Core (three sets at 30s per station):
a) Side Plank with hip abduction
b) V sit-ups
c) Russian twist
d) Supermans
e) Bosu bridge with knee cross punch

Upper body (3 sets):
a) Pronated Pull-ups, 9
b) DB Push press, 6
c) Feet elevated push-up, 6
d) Inverted row with feet on swiss ball, 6
e) Pike push-up, 6

Lower body (3 sets):
a) Crossover squats, 5 each
b) Lateral lunges, 5 each
c) Slideboard Leg Curl Hip Lift
d) Lateral hurdle jump x30
e) Lateral Slideboard conditioning, 30s

Some of these exercises can be viewed on our video site: www.prevailvideo.com


As always, please use caution when attempting any exercise routine. Complete at your own risk and check with a medical professional before commencing physical exertion.

About a year ago…

It was one year ago today I posted some thoughts on integrity and the joy and pleasure I have in having the opportunity to be around people on a weekly basis who exemplify that trait.  I was reminded of this again this morning.  I was further reminded this group of people exemplify character, humility, passion, commitment and a life spent investing in others.  Most important, they exemplify Christ.  Namely, the Westmont College Kinesiology Department Faculty and Staff.
This morning I was invited again to the Westmont Kinesiology Department breakfast for graduating Seniors.  Over the last couple years I have been fortunate be an Adjunct at Westmont College.  This year was a bit more special for me as I had the opportunity to be more involved in some teaching and get to know more of the graduating seniors.  Sitting and listening to parents, grandparents and students share their thoughts and hearts at how they had been impacted by the faculty in the department was both humbling and inspiring.  As I listened I realized that my own experience has been (and continues to be) very similar to theirs.  I am continually uplifted, encouraged, spurred toward growth, offered wisdom and insight about the balance and purpose of life, and share times of both grief and laughter that come with living. 
Today I realized something further, though.  I realized (and was reminded by a faculty member) that the students have had a significant impact on me as well.  I have been amazed with the students I have had the opportunity to get to know and share time with over the past 2-3 years.  Young people with hearts and minds that have encouraged me in my life, challenged me to learn, reminded me to have fun, and impressed upon me the continued need for those who lead lives of significance through character, integrity and a life seeking Christ.  They remind me that a life spent doing anything else is a but a waste.
Thank you again to the Kinesiology Department Faculty and Staff.
Thank you Kinesiology Graduates of 2010…
                …especially those of you from the KNS 160 class!
Blessings and honor and peace.
Chris Ecklund, MA, CSCS, USAW

Mandarin Orange Vinaigrette Dressing



1/4 cup olive oil
2 tablespoons apple cider vinegar
1 clove garlic, minced (optional)
1-0.53 oz packet Mandarin Orange SPARK™ Energy Drink
2 fresh basil leaves, minced
Combine all ingredients in covered jar. Shake well to blend. Store in refrigerator until ready to serve. Makes about 1/2 cup dressing.
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