May 14, 2009
Here’s a great recipe for a summary steak salad. Of course you can add or take away whatever you want, but this is the way we made it. The best part, its mild preparation and low calorie. Use it as a main dish or a side dish. (for those vegetarians, replace the steak with some meaty portobello mushrooms) ENJOY!
8-12 ounce sirloin or flank steak
1 container triple washed bibb or butter lettuce
half a can of beets
crumbled gorgonzola cheese
dried red pepper flakes
1 red onion
ground black pepper
2 garlic cloves
Season both sides of steak with salt, pepper and chopped garlic cloves. Grill steak to desired your temperature. Once steak is cooked to your liking remove it from the grill, thinly slice and set aside.
Halve the cherry tomatoes and chop cucumber, onion, beets, and mushrooms. Combine everything in a big bowl with the lettuce. Add a handful of crumbled gorgonzola and place the steak slices on top. Sprinkle with the red pepper flakes and toss all together.
Top your salad with this easy, healthy homemade balsamic vinaigrette dressing.
Blend together: garlic, parmesan cheese, olive oil, balsamic vinegar, dijon mustard, salt, pepper and any herbs of your choice. Just make sure your oil to vinegar ratio is 3 to 1.
May 12, 2009
Known as the poor man’s massage, the foam roll has become the choice fitness tool for strength coaches, and personal trainers looking to help their clients move better and stay pain free. Now its time for you to discover the benefits of “that foamy thing” collecting dust in the corner of your gym.
The technical term, known as self-myofascial release, is a stretching technique that focuses on the neural system and the fibrous tissue that surrounds and separates muscle tissue. It is generally recommended for anyone seeking to reduce muscle soreness caused by muscle adhesions(knots) or trigger points, that cause disrupted blood flow to a particular muscle group. It is believed that by applying gentle force to the knot the foam roll can be used for injury prevention, increased flexibility and muscle recovery.
When you should foam roll is the subject to much opinion. In fact, foam rolling can be done everyday before physical activity, during your cool down and can even be used for core exercises. Though foam rolling is meant to relax and stretch your muscles, the process can feel much like a sport massage and show you what you’ve been missing by only doing traditional stretching exercises. All it takes is just 5-10 minutes to notice a difference in the way your body moves.
The method of foam rolling I prefer is to find a tender spot (which indicates where the knot is) and maintain pressure on that spot for a minimum of 20 to 30 seconds. Doing this will increase the elasticity of the muscle while decreasing the over-activity of the muscle. Depending on the extent of the knots and an individuals ability to consciously relax, it may take longer to achieve the desired result.
Adding foam rolling to your daily routine will keep you pain free. It goes a long way to keeping your muscles conditioned, increasing the benefits of your workout. So the next time you see a foam roll, I hope you’re inspired to pick it up and try it out. You’ll be learning a new technique and helping those muscles you work so hard to tone.