All posts in “Featured”

REMORSE FREE RECIPE ALERT!!!

If guilt is one of your feelings right now, at ADAPT we got you covered with this delicious low fat, low carb recipe!

Ingredients

  • 1 lb shrimp
  • 2 tbsps olive oil
  • 4 cloves garlic, minced
  • 1 pinch red pepper flakes if you want to spice it up.
  • 1/4 cup vegetable broth
  • 1 tsp honey
  • Juice of 1 1/2 lime
  • 3 medium zucchini cut into noodles
  • Salt and pepper to taste
  • 1 tsp lime zest
  • 2 tbps cilantro

Instructions

In a bowl, combine 2 tbps olive oil, garlic, red pepper flakes, 1 tsp cilantro, honey, lime juice and lime zest. Add uncooked shrimp and toss to mix well. Marinate for 20 minutes.

Then, heat 1 tbps olive oil in a pan over medium-high heat, add the drained shrimp, cook for 2 minutes, flip, and add the marinade. Cook for 1 more minute and put the shrimps away.

In the same skillet add vegetable broth to use the flavor-packed brown stuck to the bottom of the pan and simmer for 2 minutes. Add the zucchini noodles and cook until just tender, about 2 minutes. Add the shrimp and adjust seasoning. Toss everything and serve immediately topped with delicious cilantro.

 

Enjoy!!!

 

5 things you should be doing to stay on track

Are you the type of person who eats healthy Monday to Friday, then Friday night comes around, and you start your weekend binge? I used to be like that and was so tired to have to start over and over every Monday. I felt so discouraged and hopeless because I was unable to meet my goals.

That is until I decided to make five little changes in my life that made huge impact. I will share them with you here, in case you feel you need some help.

1. Take ‘perfect’ off the table: Trying to be perfect is a waste of time. Nobody is perfect, so why was I trying so hard to stick to a clean diet that I would not be able to keep up in the long run? I decided to change this and instead of aiming for perfection by trying to eat extremely clean during the weekdays, now I strive to eat ‘good enough’. By ‘good enough’ I mean eating clean but if I don’t feel like eating chicken and veggies, I have a burger with only one bun and that is ‘good enough’ for me.

2. Let go of food rules: This is sometimes difficult to realize but most people unconsciously set food rules that set themselves up for failure. For instance, one of my food rules are: “Do not eat carbohydrates at night.” and what do you think I ended up doing every Friday? Binging on a jar of Nutella or eating a bunch of French fries. It was so easy to feel like a failure with these rules so I had to adjust my thought process: What if, I don’t have any extreme all-or-nothing rules and eat like a conscious person? So, I decided to ditch the rules and let hunger lead. So I challenge you to be mindful of your hunger and satiety cues, eat when you are hungry and stop when you are full. I assure you, you do not need to set rules.

3.Get rid of cheat days: Weekly cheat days for most people just don’t work because the rest of the week means purgatory. Why do we want to suffer? So we can have a “cheat day” and feel miserable afterwards. You know what I am talking about! Also, we don’t need to cheat because choosing deliberately to be unhealthy is not thriving. What and when you eat is up to you no matter what day of the week it is. Take responsibility and choose to thrive.

4.Stop rationalizing your decisions: my best excuses were holidays, vacations, birthdays, work meetings, hard workouts, feeling tired or sad — just to name a few. So I stopped rationalizing my choices and began acknowledging the consequences! You can do it, too: it’s your call. Ask yourself: why am I overeating? Is it just because I am at a work meeting? Or is it that I am stressed, bored, overwhelmed, excited, happy? What emotion is underlying the binging behavior? If you practice this often, you will learn to catch the emotion and, hopefully, avoid the overeating. Be aware of your decisions and don’t wish, DO. Take action because knowledge without action means nothing.

5.There is no perfect time: stop waiting for the perfect time to eat clean, to eat healthy, to thrive. It is right here and right now! Apply that philosophy, get rid of those dreadful Mondays and put an end to that cyclical behavior and strive to learn and move forward.

Up for a challenge? I challenge you to ask yourself how your overeating is going. If what you’re doing works for you, that is great! Keep it up! If not, then ask yourself what it is doing for you. What purpose does it serve? To me, overeating was an attempt to self-medicate the stress of the week away. If you find the underlying reason to your overeating, you will be able to focus your attention on resolving the real issue, instead of adding another to your life.

Happy Thansgiving!

 

Maintaining your Ferrari!

Often times when speaking to individuals, I come to notice they do not truly understand the benefits of massage therapy incorporation as a part of a balanced training regimen. Most often, they see the modality as a luxury rather than necessity, and engage in it seldom, if at all. It is then I offer two simple analogies: What type of car would you rather be, a Ferrari or a Honda? And, regardless of car choice, would you take your car for routine maintenance services (i.e. oil change, tire rotation, brake fluid change, etc.) especially if this was the last car you’d ever possess?

Treat yourself like a Ferrari, not like a Honda!

No offense to any Honda owners, they make decent vehicles, but when you think Ferrari, you think masterpiece, if not high-performance. High-performance output requires high-performance input, in both cars and bodies. Athletes are the high-performance models of the human body. And in order to keep up with the substantial demands required of being optimally fit, athletes must stick to an impeccable diet regimen, maintain quality and consistent rest habit while adhering to regular exercise, training and conditioning programs. This also requires the need for superior health and wellness strategies to sustain optimal performance by their bodies, such strategies like incorporation of massage therapy. By having regular massages, athletes can keep their muscles healthy, improve their flexibility, reduce fatigue, maintain relaxation, improve sleep cycle, improve endurance, help prevent injuries and prepare the body and mind for optimal performance.

Massage therapy is geared toward athletes of every kind, from world-class professionals to weekend joggers. The particulars of the massage technique are specific to the athlete’s sport/exercise/fitness of choice. Focusing on areas of the body that are overused and stressed from repetitive and often aggressive movements. More than a treatment for injuries, massage produces overwhelming benefits for athletes physically, physiologically, and psychologically.

Think of Massage Therapy like Routine Maintenance for Your Body

Heavily exercised muscles tend to lose their capacity to relax. This causes chronically tight muscles, and loss of flexibility. Lack of flexibility is often linked to muscle soreness, and predisposes athletes to injuries- especially muscle pulls and tears. Blood flow through tight muscles is poor (ischemia), which also causes pain.  A regular routine of massage therapy is very effective in combating these effects of heavy exercised muscles.

It’s important to note that while a massage here and there is nice, it won’t give you the same benefits as a regular massage program.  Like exercise itself, your benefits are cumulative, meaning the more regularly you receive a massage, the more you’ll reap their advantages.  Think of it as preventative maintenance.  That being said, know that the benefits are often short-lived and part of the reason why it is a cumulative action.  Normally my recommendation is once a week if possible or every other week if you’re training at a high level and often.  If getting a weekly or bi-weekly massage isn’t in the budget or you don’t have time, I suggest aiming for at least once a month. When massage therapy is used as preventative maintenance or to assist in recovery, rather than as reactive modality, it can be an essential weapon in your training arsenal. Don’t wait until your car is broken to change the oil, be proactive, maintain your Ferrari in top shape!

By Peter Beitia, LMT

Guilt Free Vacation!

It is easy to stay on track while being at home, but how difficult it is to not go off the wagon while traveling outside your home city? When you are at home you are able to prepare your own food, you workout at your favorite gym (ADAPT of course) and you follow a specific routine. When you are at home you are able control most of the factors that influence your fitness habits but what about when you are NOT at home? When you are not able to cook your own food, when you probably don’t have a gym to go to, what do you do? Do you throw the towel in?

Here are 4 tips to have a guilt free and healthy vacation.  

  1. Hydration: Drink water! Staying hydrated will save you from having junk food cravings. Also, if you like to enjoy some drinks on your vacations, try to choose cocktails that are not full of sugary things. Choose clear alcohol like vodka and lemon juice so you don’t waste those calories in just a drink. Ask Coach Audrey for the best ways to drink pure water!
  2. Quick workouts: There is this amazing thing called TABATA. I am pretty sure you have done this at our gym. Tabata workouts are short and sweet. They make you sweat and grind in only 4 minutes! Who doesn’t have 4 minutes to workout? Coach Scott has great Tabata ideas! Catch him at the gym!
  3. Eat smart: Moderation is key! If you want to go to a great restaurant and eat something full of carbohydrates or fat, don’t eat the whole plate! Share with your family and friends!! If you are on The ketogenic diet ask Coach Jorge! He is going to tell you how can you make a good cheat day and how to go back into ketosis!
  4. Guilt free heart: The fact of feeling guilty because your are not following your regular routine and you are eating more than usual is very stressful and researchers have proven that the more you are stressed out the more you gain weight. When the brain detects the presence of a threat, in this case being stressed out because you are not following your normal routine, it triggers two hormones: the adrenaline, which helps you feel less hungry just for a moment but the effect of adrenaline soon wears off, cortisol, known as “the stress hormone” starts signaling your body to replenish your food supply. So no matter what you do you will end up eating more as a consequence of being stressed out. I would recommend some mindfulness meditation to release stress. Ask me, Coach Nana, for more information.

 

Until next week!!!

 

 

3 ways to stop shoulder pain!

I am going to tell you 3 ways to stop that shoulder pain that does not let you do your daily duties but first I feel that it is essential to tell you the possible causes of shoulder pain and I found that most of shoulder problem fall into 4 categories: fracture, arthritis, instability and tendon inflammation or tendon tear. I am not going to go over the categories in depth because I know that the most important part for you is to know how to eliminate the pain. Here are 3 ways to do it:

  1. Work on your range of motion: Draw circles in the air with your sore arm 5 to 10 times during the day.
  2. Rotator cuff strengthening: do external rotation exercises; reverse fly, high to low rows with bands.
  3. Upper body strengthening: when appropriate, add a general upper body weight lifting program. How convenient is ADAPT programming right??

Until next week!

SST vs GAP… A word from our Scott!

Sport Specific Training (SST) vs General Athletic Preparedness (GAP)

In today’s world the term specificity is being used to create value and drive up the prices in certain sports programs. Almost every parent or coach nowadays tries to find a way to make their athlete the best they can be. While wanting our youth to perform optimally is not an issue, the problem lies in the age in which we are doing this.

Ten to twenty years ago it was common for most youth athletes to play multiple sports. They would focus on the sport that was in season and then move right onto the next one. At some point we lost track of the benefits of this and began shifting towards a singular sport.

Don’t get me wrong there are definitely benefits to SST. Athlete’s can drastically improve in their performance if drills, exercises, nutrition, etc… are tailored to their sport. However, deciding on whether the timing is correct for that particular athlete is the KEY.

What is the big difference between SST & GAP?

The answer may startle many! In properly run programs only minimal differences can be seen. A good strength and conditioning coach will detect areas that need to be addressed in either situation and should begin attacking those problem areas immediately. Many sports have thin lines that are constantly crossing over. Let’s quickly consider basketball and tennis as examples. Seemingly two very different sports on paper but both require tremendous lateral speed and quickness, hand-eye coordination, similar anaerobic and aerobic conditioning, and a great MSF (Mass Specific Force). It is obvious to see that many drills and exercises will cross over between the two. The need to specify for an athlete develops in age and competition. As this gap narrows, a detailed approach to increase athletic ability is required.

Here are some common guidelines to use when deciding between SST & GAP

  • Age: This is always a difficult factor to consider since everyone matures differently. However, a rough guideline is usually between the ages of 15-18. Specializing before this guideline can conversely be a detriment to the athlete’s chances of progressing further in the future.
  • Level of competition: Typically the higher the level an athlete is competing at the more need there will be for SST.
  • Athlete’s realistic ability: Although this may be tough for many parents to admit, they have to be realistic about their child’s ability and the likelihood of them progressing into higher level competitions as they age. I.E. College or professional levels.
  • Maturity: Since every athlete matures at different rates this may also be an important guideline to consider. If your child has yet to hit their growth spurts or has mentally reached the point in which they can handle the added stressors of SST it’s best to continue to work GAP. Don’t rush your athlete since it may cause more harm than good both physically and mentally.