Cat/Cow (Back Flexion/Extension)

Paleo Rosemary Flax Crackers (Chip Replacement!!)

The facts are coming out about the number of people that are affected by gluten.  I have noticed three different categories of people in terms of how they react to gluten.  Some people have celiac disease and they will tell you how horrible they feel when something is consumed that was processed even near a source of gluten.  The second group of people aren't as serious as the celiac response but will often live in a suboptimal state without realizing that gluten is dragging them down a bit.   The third group has somewhat adapted to the consumption of gluten and doesn't have a negative response.   Figure out what makes YOU feel good and not what makes someone else feel good.  Also, don't let others judge you about what makes you feel good because they can't tell you what that is!!

Ingredients

• 2 cups organic almond/coconut flour
• 1 cup organic flax seed meal
• 1/2 cup organic whole flax seeds
• 2 organic pastured eggs
• 2 tablespoons organic coconut oil
• 2 tablespoons organic rosemary
• 1 teaspoon sea salt (the dirty kind!!)

Directions-

• In a large mixing bowl, combine flour, flax seed meal, flax seeds, eggs, rosemary, oil and salt.
• Mix everything together very well.
• Line two baking sheets with parchment paper to prevent sticking.
• Roll dough between two sheets of parchment paper until dough is about 1/8" thick.
• Score with knife into 2"x 2" squares.
• Sprinkle a little extra salt over top of crackers.
• Bake @ 350 for 10-12 minutes or until crisp.
• Cool and break into squares.

Running Drill - Pawing

Transverse Step to Balance

Homemade Larabar's!

I've been dabbling in the homemade bar realm for a few years now with quite a bit of success. This recipe is similar to a Larabar, using for dates as the binding agent so doesn't even need honey to help hold things together.  Beyond the dates and nut mixture, you can get creative with different fruit/spice combos to get some pretty amazing flavors.  Some of my personal favorites have been coconut/sour cherry, blueberry/ginger and mango/cinnamon.

Coconut/Sour Cherry Bar

1 cup organic almonds

1/2 cup organic pecans

1 cup organic dried sour cherries

1/2 cup organic shredded coconut

1 cup organic pitted dates

1/2 teaspoon sea salt....the dirty kind!

2 Tablespoons organic coconut oil

Blueberry/Ginger

1 cup organic almonds

1/2 cup organic cashews

1 cup organic dried blueberries

1 cup organic pitted dates 

1/2 teaspoon sea salt....the dirty kind!

2 Tablespoons organic coconut oil

Mango/Cinnamon

1 cup organic almonds

1/2 cup organic pecans

1 cup organic dried mango

1 cup organic pitted dates

1/2 teaspoon sea salt...the dirty kind!

2 Tablespoons organic coconut oil

Directions:

• Blend nuts and sea salt in food processor leaving small chunks.
• Put processed nuts in large mixing bowl.
• Blend pitted dates, coconut oil and fruit in food processor until everything is almost like a paste.
• Add to processed nuts in mixing bowl and use hand to mash everything together.
• Can either be put into a snapware glass container and cut into squares or put onto a cookie sheet and pressed into squares.  

Ball Pike

Guacamole is good for you!!

Ingredients:

• 4 organic avocados
• 2 chopped organic roma tomatoes
• 1 organic lime
• 1/2 cup finely chopped organic onion
• 1/2 cup finely chopped organic cilantro
• 2 minced cloves organic garlic
• 1 tablespoon sea salt
• optional 1 pinch cayenne pepper or 1 organic jalapeno 

Directions:

• Mash together pitted avocados, squeezed lime juice, sea salt and garlic in a large bowl.  
• Mix in onion, cilantro and tomatoes.  
• For optional spice, add pinch of cayenne or jalapeno.
• Can be served immediately or refrigerated for later enjoyment!

Hip Clamshell (Internal/External Rotation)

Paleo Bacon Meatloaf

Ingredients

• 2 lbs organic grass fed ground beef
• 1 lb organic ground pork
• 1 c organic coconut/almond flour
• 2 organic eggs
• 16 oz organic tomato sauce
• 1 lb organic bacon
• 1/2 cup finely chopped organic onion
• 4 cloves minced organic garlic 
• 1 T sea salt
• Dash organic pepper

Preparation Instructions

• Set oven rack in middle of oven and preheat to 350.
• In a large mixing bowl combine the ground meats, flour, eggs, 8 oz tomato sauce, onion, garlic, salt and pepper.   Mix well with hands and spread into loaf pans.   The meatloaf will shrink significantly so the pan can be stuffed to begin with.  Top with bacon!
• Bake for 45 mins then for 10 more mins with the broiler on to get the bacon crisp.
• Heat additional tomato sauce in a pan to top over finished meatloaf.

Ball Twister

Single Leg Hip Rotary Drill

No Bake Paleo Brownie!

The No Bake Paleo Brownie!!

INGREDIENTS

•     1 cup pecans, lightly toasted
•     1 cup dates, pitted
•     5 tbsp. unsweetened cocoa powder
•     4 tbsp. shredded coconut, unsweetened
•     1 tsp. ground cinnamon
•     dash of sea salt
•     1 tbsp. vanilla extract
•     2 tbsp. honey

 PREP

•     Process pecans until small and crumbly
•     Add in dates and process until blended
•     Process in remaining ingredients until well combined
•     Press mixture into a 8×8-inch baking dish
•     Freeze for 1 hour, or until firm in refrigerator, then cut into squares

Nutrition info

• 1 cup pecans = 712 kCal, 74g Fat,  14g Carbs, 10g Protein
• 1 cup dates =  502 kCal,  1g Fat, 134g Carbs,  4g Protein
• cocoa powder =  60 kCal,  4g F,  15g C,  5g P
• shredded coconut = 133 kCal, 13g Fat, 5g Carbs,  1g Protein
• honey = 128 kCal,  0g Fat,  35g Carbs,  0g Protein

Totals

• 1535 kCal
• 92g Fat
• 203g Carbs
• 20g Protein

Per Serving (9 servings)

• 170 kCal
• 10g Fat
• 23g Carbs
• 2g Protein

Frontal Step to Balance

Frontal Lunge

Quinoa, Mango & Black Bean Salad

The vibrant colors of this salad – orange, red, black and green signal that it’s loaded with phytonutrients, vitamins and minerals.  And since the dish features both quinoa (a vegan complete protein containing all the essential amino acids!) and black beans, it’s a vegan protein powerhouse.  Serve on a bed of romaine lettuce.

Ingredients:

• ½ cup Quinoa
• 1 cup Water
• ¼ cup Orange Juice
• ¼ cup Chopped Fresh Cilantro
• 2 tbs Rice Vinegar
• 2 tsp Toasted Sesame Oil
• 1 tsp Minced Fresh Ginger
• 1/8 tsp Salt
• Pinch of Cayenne Pepper
• 1 Small Mango (diced)
• 1 Small Red Bell Pepper (diced)
• 1 cup Canned Black Beans (rinsed)
• 2 Scallions (thinly sliced)
• 1 Heart Romaine Lettuce

Toast quinoa in a small dry saucepan over medium heat, stirring often, until it crackles and becomes aromatic, 4 to 6 minutes.  Add the 1 cup water.  Bring to a simmer then reduce heat to maintain the simmer.  Cover and cook until the quinoa is tender and the liquid has been absorbed, 12 to 15 minutes.

Meanwhile, whisk orange juice, cilantro, rice vinegar, toasted sesame oil, ginger, salt and cayenne pepper in a medium bowl.  Add mango, bell pepper, beans and scallions.  Toss to coat.

When the quinoa is finished cooking, add to the mango mixture and toss to combine.

Nutrition Facts:
# of Servings – 2
Calories (per serving) 421
Total Fat – 8 grams (15% from fat)
Protein 15 grams (14% from protein)
Carbohydrates – 75 grams (71% from carbs)
Fiber – 14 grams
Sugar – 21 grams
Cholesterol – 0 mg
Sodium – 378 mg
Potassium – 1180 mg

Side Iso-Ab or the Side Plank

Sagittal Step up to Balance

Sweet Rolled Flax Balls

Ingredients: 

• 1 cup flax seeds (ground)
• 1/2 cup sesame seeds (ground)
• 1/3 cup pumpkin seeds, chopped fine
• 1/2-3/4 cup raw honey
• 1/2-3/4 cup, shredded dry coconut
• cinnamon to taste
• 1/4 cup cocoa powder (optional)
• 2 Tbs chia seeds (optional)

Directions:

1. In mixing bowl, combine ground seeds with honey, coconut and cinnamon.
2. Roll mixture into small round balls or into longer log shape.
3. Pour cocoa powder onto plate and roll balls through it to give them a light dusting of cocoa.
4. Put in freezer
5. Remove from freezer about ten minutes prior to serving.  If in a longer log shape, slice into rounds using a serrated knife.

Prone Iso-Ab or the Plank

Get in Shape with the Mill Creek Fitness Challenge!!

DATES:

INITIAL WEIGH IN - BETWEEN FEBRUARY 20TH-29TH

FINAL WEIGH IN - BETWEEN MAY 21ST-30TH

COST:

$20 PLUS TAX (CASH OR CHECK ONLY!)

TERMS:

BASED ON THE BIGGEST LOSER WITH A BODY FAT TWIST, FIT 4 LIFE IS JUDGING A CONTEST TO SEE WHO CAN ACHIEVE THE HIGHEST AVERAGE PERCENTAGE OF BODY FAT AND SCALE WEIGHT LOST.  THE JUDGING BASED ON PERCENTAGE GIVES EVERYONE, INCLUDING ALREADY FIT PEOPLE, A CHANCE TO WIN IT ALL!  HERE ARE A COUPLE EXAMPLES TO SHOW HOW IT WORKS.

CONTESTANT                            MARK                JOE                PATTY

STARTING WEIGHT                    220                    300                 135
FINAL WEIGHT                            176                    240                 105
TOTAL WEIGHT LOST                 44                     60                   29
% WEIGHT LOST                         20%                   20%              21.48%
STARTING BF%                           22%                   39%                28%
FINAL BF%                                    8%                    21%                14%
TOTAL BF% LOST                      14%                   18%                14%
% BF% LOST                              63.6%                 46.2%            35.74%
AVERAGE % LOST                   41.82%              33.08%           35.74%
PRIZE                                        GRAND                2ND                1ST  

PRIZES:

GRAND PRIZE

-$200 GIFT CARD TO CENTRAL MARKET!
-3 FREE PERSONAL TRAINING SESSIONS! ($255 VALUE)
-FEATURE ON CONTEST NEWS COVERAGE & WEBSITE!
-FIT 4 LIFE T-SHIRT!

1ST PLACE

-$100 GIFT CARD TO CENTRAL MARKET!
-1 FREE PERSONAL TRAINING SESSION! ($85 VALUE)
-FEATURE ON WEBSITE!
-FIT 4 LIFE T-SHIRT!

2ND PLACE

-$50 GIFT CARD TO CENTRAL MARKET!
-FEATURE ON WEBSITE!
-FIT 4 LIFE T-SHIRT!

3RD PLACE

-$25 GIFT CARD TO CENTRAL MARKET!
-FEATURE ON WEBSITE!
-FIT 4 LIFE T-SHIRT!

Power Transverse Rope Med Ball Chop

Whole Organic Chicken with Cilantro & Lime in Crock Pot

This is one of my favorite’s and is so easy!  Nutritionists studying pillars of good nutrition are finding it’s good to cook meat on the bone to get the nutrients into the meat.   This nutritious meal is great night of and leaves leftovers for great salads/wraps/sandwiches.  The meat was literally falling off the bone!  Enjoy!

Ingredients:

• 1 Whole Organic Chicken
• 2 Cups Cilantro
• 1 Lime
• 1 Onion
• 2 tablespoons sea salt

Instructions:

1. Stuff chicken with chopped onion and cilantro.
2. Coat skin with sea salt, zest of lime and lime juice.
3. Set timer for 6 hours on low. 
4. Enjoy moist, tender, falling off the bone chicken!

Sagittal Stationary Lunge

Good ol H2o

Here's some info on how much water to drink and filtering your water!

Getting our bodies an adequate amount of clean water daily can be a tough task if you normally don't drink much, but is very important to function properly both mentally and physically.   Some people experience headaches, fatigue, dry mouth, confusion and usually our first signs of hunger are actually cues of dehydration.   I drink about 4 liters of Aqualiv water a day beginning with 1.5 liters right when I wake up.  This flushes my body from any stored up toxins released during sleep and gets my cells hydrated and ready for their day.   After I drink my morning water, I wait about an hour to eat breakfast (unless it's an intermittent fast day, then I don't eat until around 3p).  Timing water intake around meals is important to allow proper digestion to occur.   A good rule is to not drink anything 30 minutes before or 2 hour after eating.   The rest of my 2.5 liters is spaced around my meals and snacks.  If I ever have a day that has a longer workout like a 100 mile bike ride, I will increase water intake accordingly.

To figure out how much water you should drink, take your body weight in lbs and divide by 2 to get your intake in ozs.  For example, if you weighed 180 lbs / 2 = 90 ozs of water.  To covert to liters, multiply by .03. 90 ozs - 2.7 liters.

Be sure to drink the best filtered water you can afford.  There are definitely different quality levels of filter systems ranging from your standard Brita to the Aqualiv system, the best filter system in the world.  The Brita will at least get rid of basic contaminants like chlorine and small particles but leaves many contaminants behind like flouride and does nothing to change the alkalinity, structure of the water or bioinformation.  This is where the Aqualiv steps it up.  The Aqualiv system gets rid of all contaminants and small particles including chlorine, flouride and arsenic.  The water is also naturally alkaline between 8.5-10.0 depending on the source water.  By structuring the water back to it's natural hexagonal state, the water is able to hydrate the cells much more efficiently.   Lastly water just like any other substance on earth has bioinformation.  Aqualiv has discovered how to read the barcodes of substances and erase negative images and reprogram ideal images onto a carrier.  This is beneficial because even when some toxins are removed, if the bioimprint isn't erased, it can cause the same reaction as if the toxin were present.  

I can personally say I am a total water snob and won't drink water unless it's at least Brita filtered.  I prefer my Aqualiv though.  After putting in Aqualiv at the studio, everyone empties their bottles upon arrival and fills before they leave!

Bosu Walk Around Toe Up/Toe Down

Tight joints, including our ankles, affect movement patterns that can cause compensation overload leading to injury.  Tight ankles can affect literally everything in your body.  That sore right elbow, caused by a tight left hip that was caused by a tight left ankle.   You can see where we are going here with the connect the dots of etiology of a problem.  Keeping things in their ideal state prevents these out of control compensation patterns from occurring.   This exercise is aimed to wake up the balance proprioceptors while stabilizing the ankle joint in plantarflexion and dorsiflexion.   Check out the video and comment with any questions or requests for future videos!

Green Smoothie!!

So here is my first post about a smoothie and first mention of the Vitamix, but definitely not the last... about either.  The green smoothie is a great way to incorporate more raw greens in your diet.  The banana and apple sweeten the drink perfectly.  As a way to provide a good profile of antioxidants, try different fruits and vary the type of greens used daily.  In terms of the Vitamix, it is a power tool in the kitchen.  Absolutely rad for function and even better, clean up!  I always have a big grin on my face when I get to use the Vitamix.  I never have to use the Vitamix.  Back to the food, this specific smoothie has become a favorite breakfast for many of my clients.  Even ones that laughed the first time I mentioned it as an option.  Most of them actually look forward to the fresh flavor of their morning smoothies, enjoy the lasting satiation it provides, and have even become green smoothie missionaries trying to convert friends and family...a true sign of love.  Enjoy!

Ingredients

• 2 cups of kale (chopped fine if your blender is a wuss)
• slice of fresh ginger
• 1 banana (frozen)
• 1 apple
• 1/4 cup coconut milk
• 1/3 cup kefir or yogurt (optional if dairy free)
• 1 Tbs ground flax seed
• 1 tsp chia seeds

Combine ingredients in blender.  Blend until smooth. Add water and or ice to desired consistency

Nutrition Facts:
# of Servings – 1
Calories (per serving) 465
Total Fat – 21 grams (41% from fat)
Protein 14 grams (12% from protein)
Carbohydrates – 55 grams (47% from carbs)
Fiber – 11 grams
Sugar – 16 grams
Cholesterol – 4.9 mg
Sodium – 170 mg
Potassium – 1400 mg

Inch Worms

Inch Worms serve as a great dynamic warmup for the entire body.  They really do work chest, shoulders, back, arms, core, and legs.   Instructions for fun are below!

1. Begin in a standing position with knees straight but not locked.
2. Inhale arms overhead, draw belly toward spine and as you exhale, hinge at the hips reaching fingers towards the floor.  Keep knees straight unless hamstrings/calfs are too tight, then give them a slight bend.  
3. Place hands on floor.  While keeping core engaged walk hand forward into a high plank/pushup position.  Shoulders over wrists with a straight spine.  
4. If your back is healthy, keeping arms straight, drop hips into an updog position.  Otherwise skip this.
5. Keeping knees as straight as posible walk toes toward hands.  Repeat steps 3, 4 & 5 for desired distance.

Enzyme Spray for everything!

This is the single best product I have found in the last year.  Nature's Sunshine Enzyme Spray has 7 ingredients: water, oxidoreductases, transferases, lyases, hydrolases, isomerases, and ligases.  These enzymes are plant derived, biodegradable and are safe for you, your family and our planet.  It is very cool to have an alternative to the other very toxic household cleaners/deodorizers.  The best part about this product is that is actually breaks down stains and eats up odors versus smearing stains and covering up odors.  It can be used to eliminate organic stains and odors from foods, smoke, urine, feces, blood, mildew, pets, vomit and other organic substances.   Use it just alone or add some essential oil mixes for different purposes.  I have a deodorant spray, mouthwash spray and healing spray with helichrysum.   I buy mine from a local health shop but you can find it online as well.

Squat Jump to Stabilization

With many people becoming more active not only for health reasons, but also for recreational activities, the incidence of ACL/MCL knee injuries is increasing rapidly.  A majority of these injuries are non-contact in nature and occur while planting and cutting or landing from a jump.  With proper stabilization of the knee joint, the likelihood of a non-contact injury can be greatly decreased.  The squat jump to stabilization exercise serves as a mandatory precursor to all high impact plyometrics.  If you follow this rule, not only will you minimize the chance of injury, you will reach higher levels of peak performance for your individual body.   Check out this video and start practicing!  Comment with any questions or requests for future videos.

Ham on Bone in Crock Pot

Crock pots are simply amazing.  Nobody can complain about having dinner ready when you walk in the door.    Try to get a ham that is uncured and nitrate free as these have been linked to causing cancer.   Also, ham on the bone allows nutrients from the bone/tendon/ligaments to cook into the meat provides great flavor and healthy trace mineral (calcium, magnesium, phosphorus) rich meat.  This would go well with sweet potatoes, red potatoes, broccoli, asparagus, peas, quinoa, brown rice, or any other veggie/grain (if you eat grains) that sounds good to you.

Ingredients

• 1 Whole Uncured Nitrate Free Ham on bone
• 2 cups pineapple juice
• 1 cup brown sugar
• 1/2 cup maple syrup

-Cook in crock pot for 6-8 hours on low and enjoy!

Single Leg Balance

Balance is a very underestimated part of fitness that has a large impact on muscle balance and ultimately how efficient our movements are.  This exercise, while looking quite simple, is aimed to set the stage for future progressions.  Without a solid base on one leg, you will be limiting the overall potential for your progressions of other exercises in the future and also limiting strength & power output.   It’s amazing how much time we spend on one leg and that when we get better with balance we expend less energy in day to day tasks and get stronger!  Watch the video and start practicing!!

The Equation for Peak Physical Performance

The four main components to a healthy physical training regiment are flexibility/mobility, stabilization, strength and power.  All of the components are needed for true peak performance of an individual on a physical level.  As others have investigated, the physical realm is part of 4 larger sections being physical, emotional, intellectual and spiritual. 

Without proper flexibility or mobility, we are unable to move our bodies where they should be able to go.  I always laugh when someone says they shouldn’t be able to touch their toes like they were built unable to ever achieve this feat.  It might take lots of hard work, but is possible.  And most of the work is between our ears! 

Stabilization is defined as the ability of the body to maintain postural equilibrium and support joints during movement.   Without having a stabilization system that functions correctly, the likelihood for injury is greatly increased and our ability to output strength and power is decreased. 

Strength is defined as the ability of the neuromuscular system to provide internal tension and exert force against external resistance.  In simple terms, decreased internal tension (stabilization) = decreased force against external resistance (strength). 

Power is defined as the ability to exert maximal force in the shortest amount of time.  This is where most sports movements lie and also where most injuries occur.  Power is the tope of the pyramid and with proper preparation of the previous phases, can bring a client to levels of performance never thought possible.  Without a solid foundation, will very likely get undesired results.