Stretching, Mobility and Yoga Rant

One of my New Year rezzies is to incorporate more mobility training into my life.  We tend to neglect this area in training and the thing is, it’s as equally important as all the rest. Stretching may not get you skinny but its going to decrease injury risk, improve circulation and mobility and keep you moving efficiently into your wiser years. It is essential. I’ve decided to try to incorporate yoga 1x/week and an occasional deep tissue massage. That doesn’t sound too bad, right?? And if you can find a massage student…the price is right!   As Bootcamper’s we tend to like intense-sweat-pain and done. Yoga typically is not “our style”. But believe me, we need it!!  I know you people.  A lot of you can barely rotate your hips! I mean, holy future hip replacement-central! Having trouble getting your sock on?? Maybe not yet, but that is coming to a theater near you if you continue to neglect mobility. Quad tightness, calf tightness, postural-train recks. Why does my neck hurt, why does my shoulder hurt, why does my knee hurt why does the bottom of my foot hurt? Lack of mobility. The thing is these muscle adaptations have occurred over time, we can strengthen all we want but we also need to do it in the right plane (where the joint should be in space). Think of lifting a bar over head w/ forward rounded shoulders or reaching in cabinets for dishes. Because the shoulder is out of alignment, this repetitive act is going to put you at risk for some tendonitis, impingement or even a tear. But, your shoulders have been rounded forward for years from working on the computer or just lousy posture.  It’s not always as simple as just saying, stand up straight. The tissues often have adapted to the position and do not have the length to “stand up straight”.  Therefore we need to perform more mobility work such as foam roll, fascia release w/ tennis balls, strap work, visit a PT or massage Therapist and Yoga. Yes yoga:) Even if you don’t like it. You owe it to your body for all the crap you put it through on a daily basis.  It’s not all about burning a million calories in an hour.  Think of it as prevention, slowing the aging process. And believe me, your body will thank you for it. If you spend time on these things your training will certainly improve, posture will improve,  and aches and pains will decrease.  Lucky for you a lovely Yoga instructor will  be added to the schedule soon!!

funny-yoga

*This is NOT our new instructor*

For breakfast I mixed up the Protein Pancake recipe a bit. This time I used chocolate protein powder and a T of PB. Wasn’t to chocolatey which I was kinda looking for, but still delish!

Chocolate PB Protein Pancakes

Chocolate Protein Pancakes

Lunch was a Tuna Stuffed Tomato. I made the tuna the way I typically do and just added a little feta and black olives on the top. I’ve been loving olives lately. Weird. I’ve hated them my whole life!

Tuna Stuffed Tomato

Tuna Stuffed Tomato

I made Coconut Chicken a few nights ago. This recipe is so great and really simple! I Ingredients for coconut chickenfound an incredible pre-made pineapple salsa at Roche Brothers which totally made the dish. I also served it w/ some Paul Newman’s pineapple salsa (one of my fave) as well as some quinoa. You could opt for brown rice. This time I simple dipped it in coconut flour/almond flour & seasoning mix, then eggs, then just the coconut flakes (see recipe).  Serve w/ some honey dipping sauce for the little ones.

Coconut Chicken

Coconut Chicken

Last night Matt took over the reins in the kitchen. He’s been really stepping up his game, cooking at least 2 meals a week! They may not be 100% KFIT approved but I’ll take the option to kick-back and relax for the added calories! Served w/ a side of spinach which I topped w/ a little Annie’s Lemon and Chive dressing. YUM!

Big Fat Burgers (90% lean of course!)

Beef Burger

Next we have Karina’s Protein Balls. I’ll add to the recipe page. Mine came out a little soft but should be ok after refrigerating. Yes, you can roll your balls in nuts if you don’t like coconut!

Karina’s Protein BallsKarina's Protein Balls

Ingredients:

  • 1/4 cup honey
  • 1/3 cup natural crunchy peanut butter
  • 3 tbsp flax-seed
  • 1 scoop chocolate protein powder
  • 2 tbsp unsweetened coconut

Steps:

Mix ingredients. Roll into balls, coat with coconut. Refrigerate over night. Makes 10-12 balls.

This is a scrumptious dinner Karen H sent me. She is getting much better at her photos:)

Karen’s Cheesy Chicken Florentine

Karen's Cheesy Chicken Florentine

Ingredients

  • 1 teaspoon olive oil
  • Cooking spray
  • 3 cups thinly sliced mushrooms
  • 1 cup chopped onion
  • 1 cup chopped red bell pepper
  • 3 cups chopped fresh spinach
  • 1 tablespoon chopped fresh oregano
  • 1/4 teaspoon freshly ground black pepper
  • 1 (16-ounce) carton 2% low-fat cottage cheese
  • 4 cups hot cooked wheat penne (about 8 ounces uncooked tube-shaped pasta)
  • 2 cups shredded roasted skinless, boneless chicken breast
  • 1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese, divided
  • 1/2 cup (2 ounces) grated fresh Parmesan cheese, divided
  • 1/2 cup 2% reduced-fat milk (or almond milk)
  • 1 (10 3/4-ounce) can condensed reduced-fat reduced-sodium cream of chicken soup, undiluted

Setps:

  1. Preheat oven to 425°.
  2. Heat olive oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add mushrooms, onion, and bell pepper; sauté 4 minutes or until tender. Add spinach, oregano, and black pepper; sauté 3 minutes or just until spinach wilts.
  3. Place cottage cheese in a food processor; process until very smooth. Combine spinach mixture, cottage cheese, pasta, chicken, 3/4 cup cheddar cheese, 1/4 cup Parmesan cheese, milk, and soup in a large bowl. Spoon mixture into a 2-quart baking dish coated with cooking spray. Sprinkle with remaining 1/4 cup cheddar cheese and remaining 1/4 cup Parmesan cheese. Bake at 425° for 25 minutes or until lightly browned and bubbly.
  4. Makes 8 servings.

Looks great Karen!!

Chicken Florentine

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