Want to feel satisfied until lunch and stay healthy?  Here’s a quick smoothie recipe that I use during the week to get out the door quickly.  It contains your protein, carbs, and fats (as every meal and should.)  Below I’ve listed how to layer your ingredients so your smoothie blends properly and doesn’t get stuck to the bottom.

Ingredients

• 1 cup frozen blueberries
• 4 frozen strawberries
• 1 cup almond milk
• 2 tsp fish oil (optional: orange flavored)
• 1 scoop vanilla protein powder (21g)

Directions

1. Pour a bit of almond milk into the blender
2. Add all the frozen blueberries
3. Add the protein, fish oil, and a bit more of the almond milk
4. Add the strawberries and the rest of the almond milk
5. Put a bit of water on top of it all to help it blend
6. Blend, put it in your to-go cup
7. Be on your way

I’ve had an individual cup blender for years not realizing what a gem it was.  Instead of making breakfast, eating, then cleaning up, I now put all the ingredients into the cup, put on the blender cap, blend, replace the cap with the to-go cap, and I’m on my way.  The best part about this shake, besides its taste, is that I now get to sleep in a bit longer.  Now I’m out the door and happily sipping my nutrient packed breakfast on the way to work.   

Note: A normal blender will work if you don’t have the individual cup blender.

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Alright guys, all of you should have received a lacrosse ball at the gym this past week.  Now we’re going to put them to work for you.  If you have stiff muscles, this is your remedy.  We will be posting different YouTube videos and website links to mobility workout of the day (mwod).   This website is developed by Kelly Starrett  who has his doctorate in physical therapy and works specifically with athletes like yourself.  He talks about the importance of hydration and food choices impacting the muscle mobility and overall muscle health.   But before you think that this is a miracle heal all ball, you have to make sure the other pieces of the puzzle are there.  Meaning, start eating paleo and water.  If you are not drinking a minimum of half your body wieght in ounces, you WILL experience tight muscles, muscles pains, and decreases performance as well as a lower level of your capable cognisant functions.

So now on to the good stuff.  Grab your lacrosse ball and check out his video, Choose Your Own Pain Ball Adventure at  http://www.mobilitywod.com/2011/02/episode-172365-choose-your-own-pain.html

You now have the knowledge to fix yourselves, no complaints will be taken at the gym before, during, or after your workout.

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PIT goers will know the third world squat as the ending pose of the Froggie warm up.   Others will know it as the squat a child naturally sits in when playing with toys on the ground.  If you’ve tried it and think it is unnatural to sit like this, it is only from our adulthood daily habits that have wrecked our body’s natural balance.  Try this right now as you are reading this.  Stand up and then sit down in a chair.  How did you sit down?  Did you squat into the chair or did you “fall” into the chair?  More than likely you fell into the chair.  This is because the posterior chain was not activated.  (Meaning your glutes, hamstrings, and spinal erectors.)   Challenge yourself to sit down the proper way for the next week.  Every time you sit down in a chair, try squatting into it.  Meaning don’t just put your butt over the seat and land it on the pad, but use your butt and leg muscles to slowly lower your body into the chair.  Sounds pretty simple right?

Now let’s take the next step, the third world squat.  If this is new to you, it is wise to be next to something sturdy that can counter balance your weight such as a table leg, wall, or couch.  It is most important to do the pose correctly than to take pride in not using an aid, as you will only be cheating yourself.

1.       Place feet hip width apart

2.       Toes should be pointing forward or slightly turned out

3.       Back should be upright (if you were to breath in deeply)

4.       All of your weight should be your heels

5.       Now let your butt fall between your feet.  (If you feel like you are off balance and all the weight is going to your toes in order to stay up right, grab onto a table leg or chair)

-SCK

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Can't get enough almond butter

Start Simple

I’ve found over the years that there two main approaches that most people take to changing their life style.  The all or nothing approach or the gradual approach.  It depends on your personality which one works for you.  If you’re an all or nothing type of person, go ahead and take the plunge by cleaning out your entire kitchen of anything non-paleo.  If you’re a gradual person like myself, start by making small obtainable goals.  For example, when I started transitioning, my first daily goal was to eat 100% paleo before noon.  Not a huge goal, but hey, that’s half of the day, meaning that I’m 50% paleo.  The next goal was to make it by the end of the work day.  This was a difficult task as there are many goodies brought in on a daily basis.  I felt very accomplished that I could make it until 5 eating clean.    Then it would extend to entire days, multiple days, and so on.  This is how I began paleo.  How will you start?

SCK

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Hi All,

As members of the PIT know, we are a close knit community.  We celebrate weddings, birthdays, and births together.  We go camping, biking, and paintballing together.  However, the most important aspect of our community is the support we give each other not only during the hardest part of the workout, but outside the gym.

One of our members, Heather and her family have organized a fundraiser for her uncle who has stage 4 lung cancer.  Come join us for dancing, drinks, and fun at America’s Bar Saturday, September 10.  See the links below for more information.

Facebook Event Page Link:

http://www.facebook.com/event.php?eid=245437765475765

Unable to attend the event, but would still like to donate?  Click the link below:
http://www.giveforward.com/supporttomcline

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