Training Zone

Today we introduce our newest team member Dr. James Lambert PT, DPT, to our Training Zone family with a brief Q&A. Make sure to say Hi to Dr. Lambert when you see him around the club. If you have any questions, we will have a link to Dr. Lambert's website and email where you can contact him directly. PranaPhysio.org [email protected]

Sunday Stretch! #trainingzone530 #sundaystretch

Workout Wednesday! Here’s a great body weight workout from Fitness To Go! What’s your workout look like today?... #trainingzone530 #workoutwednesday Source https://fitnesstogo.net/2014//14/wednesday-workout5-14-14/

Trainer Tip Tuesday: Deadlifts! Are deadlifts part of your workout routine? The deadlift engages one of the most innate human movement patternshinging forward at the hipsand sculpts everything from the glutes and hammies to the core, lats, and shoulders. It also lets you move more pounds than you can with almost any other exercise and uses all of your muscles. (Tapping so many body parts at a high intensity = serious results.) Hello, newfound sense of power! How to Deadl...ift with Proper Form: The Definitive Guide 1.Stand with your mid-foot under the barbell. 2.Bend over and grab the bar with a shoulder-width grip. 3.Bend your knees until your shins touch the bar. 4.Lift your chest up and straighten your lower back. 5.Take a big breath, hold it, and stand up with the weight. Sources https://stronglifts.com/deadlift/ https://www.womenshealthmag.com//a26679436/how-to-deadlift/ https://moveu.com/blog/neck-pain-deadlift-form/ #trainingzone530 #trainertiptuesday #deadlifts #posteriorchain

Thoughtful Thursday! You will often hear from us that self-reflection is critical to self-confidence. Confidence is crucial. ... It helps in decision-making. The more you reflect on your strengths and how you can build upon them the more confident you will be as an individual. The benefits of this practice are tremendous, which is ironic because self-reflection is usually the first thing someone would skip to try and better utilize time. It takes discipline. It doesn’t matter what time of the day, just give yourself some quiet time so you have a chance to re-run challenging moments to learn from them. In the end, you will improve. #trainingzone530 #thoughtfulthursday

Meal Plan/Prep Sunday Bitchin’ Rosemary Roasted Sweet Potatoes Power Bowl This Roasted Sweet Potatoes Power Bowl with Kale, Cottage Cheese, Pumpkin Seeds, & Spicy Bitchin’ Sauce will make your taste buds jump for joy!... Author: EA Stewart, RD | Registered Dietitian Nutritionist Ingredients -1 whole small sweet potato peeled & cut into bite size chunks -1 tsp olive oil salt and pepper to taste -2 tsp finely chopped rosemary -2 cups kale torn in to bite size pieces -1 tbsp lemon juice -1/2 cup cottage cheese -2 tbsp Bitchin’ Sauce- Heat or other flavor -2 tbsp pumpkin seeds Instructions 1. Preheat oven to 400 degrees F. Line a baking sheet with parchment paper. 2. Peel sweet potato (or leave it on for more fiber) and cut into bite size pieces. Layer on parchment paper and drizzle with olive oil. Toss with hands and spread sweet potato on baking sheet. Top sweet potatoes with salt and pepper and rosemary. Bake for 30 minutes, or until tender and slightly crispy. 3. To serve: Place bite size pieces of kale in an individual serving bowl. Top with roasted sweet potatoes, lemon juice, cottage cheese, Bitchin’ sauce, and pumpkin seeds. Notes *Meal Prep Tip! This is an easy meal prep recipe if you roast a big batch of sweet potatoes ahead of time, then reheat them in the microwave before assembling your power bowl. *Make It Your Own! -Swap the sweet potatoes out for roasted carrots, or any other roasted veggies. -Use any variety of leafy greens, such as spinach, arugula, romaine lettuce, or Swiss chard. -Swap cottage cheese with lentils or crispy chickpeas for plant based protein. Or, for a Paleo version, top with cooked salmon or chicken. -Try different varieties of Bitchin’ Sauce. -Any nuts or other seeds will be delicious too! Source https://www.eastewart.com/wprm_print/22145 #trainingzone530 #mealprepsunday

JANUARY SPECIAL! Purchase a Personal Trainer Package in January and receive a gift!!! We have amazing trainers at both locations who are eager to help you achieve your fitness goals! ... #trainingzone530 #mytraineristhebest

Kids’ Zone Saturday! These are stressful times for everyone even our little ones. It’s amazing what a little affirmation can do for them and for us. Mental health is an important part of overall wellness. #trainingzone530 #kidszonesaturday

Mask Policy-Effective Dec 7th Masks: We will be firmly enforcing the mask policy.... All Employees will be performing walk-throughs and asking members to put their masks on, covering both nose and mouth and stay socially distanced. If you have to be asked to put your mask back on three times within the same day, you will be asked to leave for the remainder of the day. If you come in without a mask, we will provide ONE mask per member. We need to all work together for our best chance to remain open and keep everyone healthy and safe. #trainingzone530

Nutrition Thursday! You have spent decades building you. That includes all of it - habits both good and bad. We’d like to give you some tools to help you be more successful with the good habits. This comes from a great book by David Kessler, MD, called The End of Overeating. The four components of habit reversal:... Awareness- Figure out the situations that lead you to crave or overeat and write them down. Try to avoid or minimize those situations and find triggers in them. Can’t resist the cookies from Cookie Tree? Don’t drive by there every day on your way home, find a new route. The stress at work leading you to binge? Find a buddy to go walking on your breaks with - social connection and nature reduce stress. Competing Behavior- Develop and learn alternative responses that are incompatible with the pull of the craving. This needs to be planned BEFORE the cue/trigger. Think of it as an if/then situation: if I encounter this cue, I will respond in this way. You’ve got to be prepared with some other behavior - habits are much easier to be replaced than eliminated. You’re not helpless, you CAN make a decision. But realize once you start the internal debate of Should I or shouldn’t I? it’s a slippery slope! Competing Thoughts- Our thoughts can remind us of the consequences of bad habits, guide us to other actions, and reinforce success. Possible responses to thoughts of food cravings: -Do I really want it? -Eating this food will only satisfy me temporarily. -Will eating this help me truly deal with this feeling? -Eating this will keep me trapped. We don’t have to eat anything we don’t like or avoid all foods we love forever. But we need to know our own vulnerabilities and be prepared to respond to times we feel out of control with food. AA tells alcoholics that they’re not to blame for their disease - but that they must take responsibility for their choices. #trainingzone530 #nutritionthursday