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Tuesday, January 31, 2012

TRX training with Drew Brees

TRX for Grappling Strength

Get yourself grappling strength with this TRX circuit

  • Medball atomic push up (hands on medball, feet in TRX straps) 30 sec
  • Physioball TRX roll out (plank position to arm extension as many times as possible in 30 sec, feet in TRX)
  • One leg squat (while holding TRX with your hands) 30 sec each leg
  • Reverse row (on your back holding TRX handles) 30 sec
  • Lower body rotational twist (feet in the TRX)  30 sec

Rest 2 minutes
Perform Circuit again  (after week 1 perform a 3rd rotation)

Consult a physician before beginning any exercise program

Sunday, January 29, 2012

Apple Cinnamon Smoothie
1 cut up apple
1 dash of cinnamon
1 cup of ice
4 oz non-fat frozen yogurt
2 oz non-fat milk
2 oz of water
1 scoop vanilla protein powder
1 tablespoon flax seed oil

Wednesday, January 25, 2012

Nutrition for Injury Recovery

Consume Omega 3 Fatty Acids- Natural anti-inflammatory properties
ex: Canned tuna or salmon

Monounsaturated fat- Displace saturated and trans fat
Ex: Canola oil, walnuts, almonds, avocado, and sunflower seeds

Foods with Zinc- help speed up injury recovery
Ex: Yogurt, beans, lean meats, hummus, almonds, and fortified breakfast cereal

Monday, January 23, 2012

Red Ruby Shake
1 cup frozen Strawberry and Raspberry
1 cup of ice
4 oz non-fat frozen yogurt
3 oz non-fat milk
2 oz of water
1 tablespoon flax seed oil

Tuesday, January 17, 2012

Preventing lower back pain quick tips

Common Problem:  Typing on computer in bent over position for long periods of time
Solution:  Create good posture by tightening abdominal region (belly button to spine), sit on a physioball at a computer

Common Problem:  Hamstring tightness
Solution:  Dynamic flexibility before activity (High leg kicks, inch worms), static stretching directly after activity

Common Problem:  Lower back weakness
Solution:  Lying opposites, supermans, glute-ham raises, physioball lower body extensions (keep hands on ground)

Monday, January 16, 2012

Blueberry Bash
1 cup frozen blueberries
1 cup of ice
4 oz non-fat frozen yogurt
3 oz non-fat milk
2 oz of water
2 scoops vanilla protein powder

Monday, January 9, 2012

Shake of the Week 1/9

Caffeine Blast
8 oz coffee
2 cups of ice
3 oz non-fat milk
2 scoops vanilla protein powder

Tuesday, January 3, 2012

Shake of the Week
Peanut Butter Banana Shake
1 cup non-fat milk
1 cup non-fat vanilla yogurt
1 cup of frozen banana
1 tbsp of peanut butter
1/4 cup of non-fat dry milk
1/4 cup of water

Sunday, January 1, 2012

Unleash the Beast in  2012 with this Physioball Circuit

Time to dust off the physioball in the closet for the new year.

Here is a link below to an excellent program 
by Paul Goodman MS, CSCS entitled The "Core" of the Workout Should be on the Ball