Recipe Monday! – Cilantro-Lime Chicken Zucchini

Here is this weeks recipe for your enjoyment:

Cilantro-Lime Chicken Zucchini

4 Bone-In Skin On Chicken Thighs

1 Large Lime

2 Tbsp chopped fresh cilantro

1 Tbsp Ground Coriander

1 tsp ground cumin

2 tsp sea salt

1/2 tsp fresh ground black pepper

3 Tbsp Extra Virgin Olive Oil

Zucchini – As much as desired

 

  • Preheat Oven to 375
  • In a Small Bowl Combine the coriander, cumin, sea salt, and pepper
  • Cut zucchini in half lengthwise  and coat with a little olive oil and pepper  (set aside)
  • Coat the chicken with oil and rub both sides with spice mixture
  • Pan Fry chicken on medium- high for 5 minutes on each side.  Transfer to oven in oven safe dish for 30 – 32 minutes
  • When 16 minutes remain in cook time, place in oven on cookie sheet
  • Remove from oven when done
  • Squeeze on lime juice and garnish with cilantro (on both chicken and zucchini)

This recipe can be perfectly zoned as the fat is already contained in the meat (skin on chicken).  Cook enough zucchini to zone out your chicken ounces and you are good to go!

Strength + Flexibility = Mobility

Most people, but not all, like the idea of being able to move freely without any limitations. Even something as simple as reaching up on the top shelf of a cabinet or bending over to pick something up off the ground can be a challenge. The lack of ability, or Mobility if you will, stems from three possible sources: lack of strength, lack of flexibility, or both resulting in lack of Mobility. While most people don’t bat an eye if they can’t reach something or have a hard time bending to the ground, I know there are those who face the same problem when performing lifts. So here is a little education.

 

Strength

Every person has three types of muscle in their body: smooth, striated, and cardiac. Striated muscle, or skeletal muscle, is the connective tissue in the body that is used to put the body in motion. In an effort to cut this article down, just understand that this muscle has two types of fibers that shorten, resulting in the contraction of the muscle. Therefore, the strength of the muscle is based on how much a muscle is able to contract. This is why when you completely flex a muscle, it grows due to all of the fibers contracting together.   One major item of note is that muscles are similar to rubber bands, in that they can stretch. This can be problematic because when the fibers in the muscle are stretched, it is very difficult for them to contract unless you test them in their stretched condition. Case in point, if a lifter never goes completely in the bottom of the squat, they will get “stuck in the bottom” of the squat at the heavier weight.

 

Flexiblity

As stated above, skeletal muscle is similar to a rubber band in that it will stretch. With that being said, the muscle can break if stretched too far, just like the rubber band. What makes the muscles so great is that when you “stretch,” the muscle will elongate. This helps the athlete gain an increased range of motion, such as a deeper squat. One thing that must be address is that once the muscle is elongated, it must be trained to contract at that new length.

 

Mobility

So how does this all play together? As athletes we want to be strong and flexible. The problem that usually limits the athlete is that a focus will generally stay with training the muscle with lifts, however, stretching is generally underutilized. This results in the muscle contracting with a significant force, however, only when it’s in a shortened state. As a snowball effect, the shorten state can result in improper positioning, such as not able to keep the weight back on the heels.

 

Conclusion

Bottom line, stretch. Stretching before a workout, after you warm the muscle up, is beneficial but the most bang for your buck is after a workout. Stretching does two things, it helps the muscle elongate after going through multiple contractions and helps the body rid the muscle of toxins produced from the workout. If you have questions on what to do, ask a coach or youtube Kelly Starrett, the Supple Leopard

Paleo Portobello Pizza

Paleo Portobello Mushroom Pizza

Ingredients

  • 4 large Portobello mushrooms
  • 1 small jar low sugar marinara sauce (I get mine from Trader Joes)
  • 2 cups chopped Bell Peppers, onions, olives (& any other veggies of choice)
  • 12 oz. Lean Pork Sausage or shredded chicken
  • 1 cup low-fat shredded mozzarella Spices if desired (oregano, thyme, etc…)

 

Preparation

  • Preheat oven to 350 F.
  • Remove and dice the stem of the mushrooms.
  • With a spoon, scrape out the gills or “ribs” (black stuff) from the mushroom caps. If you mushrooms are thick enough slice the mushrooms in half (creating two thin mushroom halves).
  • Sauté the pork sausage or grill the chicken meat until fully cooked.
  • Remove the meat from the pan.
  • Sauté the chopped mushroom stems & other veggies until nearly cooked.
  • On a sprayed baking sheet or one lined with wax paper, place the mushrooms upside down.
  • Evenly spread marinara sauce with spices or seasonings on each.
  • Cover with sautéed veggies.
  • Then evenly layer meat and cheese and any other veggies you may want on the 4 mushroom caps.
  • Bake at 350 degrees for 15 minutes.

We Are Not The CrossFit Games…We are a Healthy Lifestyle

As a coach in the CrossFit universe, I enjoy watching the games.  I enjoy seeing the display of athleticism on the field and the potential for the human body (even if I feel that gymnastics gets pushed to the side, but that is another story for another day).  As a person who has spent more than half a decade growing up in this fitness phenomenon, I appreciate the spectacle that is the games.  I love the fact that the games is known as having the healthiest looking fans of any sporting event.

As a coach and one who believes in helping people lead a healthy lifestyle…there are times that I hate the games.  I find myself cringing every time someone tells me that you have to be in shape to CrossFit or says they saw CrossFit on television and they are scared of it.  (If this is you…come back next Monday and listen to our most recent podcast!).  I want to scream as this becomes the excuse so often given about not even trying CrossFit.  So I am going to say this now…We are NOT the CrossFit Games.

We are not what you see on television.  We are a safe community built around helping everyone achieve their ideal level of fitness.  That is to say that if you want to push your body to the limits, we have a plan for that.  If you want to just be healthier and know that you can chase your kids around the yard for more than 5 minutes…we have you covered.  We are a facility that is built around you reaching your goals in a safe and supportive environment.

That is who we are.  Our coaches will push you, so that you know what success feels like.  We will challenge you with new movements and skills that will empower you, not destroy you.  And we will watch to make sure that you are progressing safely and hopefully having a little fun at the same time.

We are an environment for the growth of your athletic potential but also your emotional wellbeing.  We are a support network.

We are what you need to get to the next level in developing healthy habits.  All we ask from you, is that you give us a real chance for 1 week.  We will give you one week to try out our brand of fitness free.  No strings.  If you do not grow in confidence and see that a healthy lifestyle can be fun, thanks for the opportunity.

We ARE a Healthy Lifestyle…Contact us today to start your free week!

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Changes and Checking In…

Just a couple tidbits for everyone about the changes going on at the lab.  We are bringing back a little bit of the classic whiteboard phenomenon that was CrossFit.  That is right, from now on, after you finish a workout, put your time, your weight or whatever is important on the board.  Have fun with this.  Compete across the classes!

In addition to that the warmup will start 10 minutes after the doors open.  Just know that is when it will start for the first heat that we run at each class.  If you need to get in that first group make sure that you are ready to go by 10 after.

We are also going to implementing a few new things on the social calendar.  The last Friday of the month will be our BodyLab Night out.  It will always be the final Friday of the month, so put it down on the calendar.  Hang out with your peers outside the gym and get to know everyone.  It will be a chance to relax a little and unwind.

With business out of the way…

How is everyone doing in the New Year?  We are coming up on the point in time when most people lose their mojo on making changes in the new year.  After about 20 days, people start slipping back into their old habits and old ways.  How is that going for you?  Are you staying on top of your goals and making the progress you need to be?

The biggest thing that you need to focus on is consistency.  Be consistent in showing up for training, logging what you are eating and how you are feeling.  Get plenty of water and as much sleep as is necessary to recover.

Do you need a little more accountability?  Talk to one of the coaches about how we can help you out.  We can help you with your food logging, or help you with making an “appointment” for your training.  Your goals and your results are why we do this.  It is time to look yourself and the mirror and say that you are in fact worth it.

 

What Are You Looking For?

It is that time of year, where everyone is out looking for the best gym or looking for how to start down the path to a healthier lifestyle.  It is the time when we all all taking stock on where we were at the end of last year and where we want to be at the end of this new year.  You will start looking at all things as you try to find where you fit in and where you can most likely reach your goals.

If you are here, we thank you for taking the time to consider us as an option as you look to get into the best shape of your life.  We consider ourselves to be the best value in the Brazos Valley as you search for your new you!  We are more than just a CrossFit facility, we strive to be your one-stop shop for fitness, nutrition recommendations, mindset development, and a healthy support community.

So what makes us different?

First and foremost, we get results that are tailored to your needs.  We do not just put you into a nutrition challenge and hope you lose weight.  We do not believe in the idea that we are all the same and if we all just eat the same thing, we will all get the results we want.  We work with Whiteboard Nutrition to give you customized nutrition advice that helps you reach the goals you have set for yourself at a pace that you can handle.

Once you are fueled correctly, we have a well trained diverse staff.  Our staff consists of people that have backgrounds that range from elite level athletics to the anything but average person who has struggled and fought to learn the skills they possess.  In addition to the differing background, our coaches are knowledgeable across broad categories in order to get you the results that you are looking for.  These include gymnastics, olympic weightlifting, strongman and mobility.

Our staff is small…that means all the coaches will know you and you will know them.  We want you to trust whoever is leading the class and not just take our word for it.

Our facility is large enough to handle diverse class sizes as well as diverse training methods.  We sit on 3 acres of land and have 5000 square feet to train in.  That means that you will not be lifting on top of someone or fighting for your space.  We train outside on our obstacle course or on our track.

We focus on three things..quality of movement, intensity of training and FUN!  We make sure you are performing all movements safely and with proper form before we allow you to “go hard or go home”!  We strive to keep everything safe, but we also will make sure that you are challenged in order to get the results that you want.  But through it all, we also want you to enjoy your training.  If you don’t enjoy what you are doing, why would you ever come back?

The simple answer is that, we get the results that you want.  We want to get you where you want to be and we want you to enjoy the journey.  We want you to find how enjoyable a healthy lifestyle can be.

We get results and make it fun…Contact Us to find out how we can help you out! 

It’s a Process…Embrace It!

Shared from Coach G’s Blog:

 

It is not about the destination.  It is not about the weight loss, or the increases to your maxes in the gym.  It is and has to be about the process.  You have to find a way to embrace and enjoy the process.  There is so much to learn and beauty in the process.

I am going to try and frame it a little bit for you.  If you have ever gone on a hike or climbed any sort of mountain, you might understand this.  Did you take pictures along the way?  Did you see things that amazed you as you ventured through nature and on the path?  If you did, then you know what I am talking about.  You know that when you review the pictures of your adventure, there were moments along the way that stood out to you.  They might even be one or two moments that captured you more than the final destination.

We honestly cannot say how we will feel when we reach our goal, or if we ever even make it that far.  But there is always a process that we are a part of; there is always the moment that we are in right now.  I want to write a book someday, but there will be moments in that writing that stand out, sentences or paragraphs that have far more impact and style than the last phrase I put down (I hope that is true).  It is all about being caught up in the moment and embracing the most out of each and every piece of the journey that will get us to our goals.

Goals are great and visualization of achieving those goals is highly encouraged, but do not get weighed down by not achieving those goals at a breakneck pace.  Find the beauty, the wisdom, the truth in each piece of the puzzle.

If you are learning to lift, learn to enjoy the way that bar feels from the ground, from the hang, on your back, in the front rack.  Embrace how it feels to fight to stand out of a heavy squat, and enjoy the moments when what once was heavy, lands weightless in the receiving position.  Embrace the moment when an old max is now used for reps and the pain as you have an off day and the bar just doesn’t want to move.

Celebrate the new skills you learn and that work it took to accomplish them.  Consecutive Double Unders, handstands, levers, planches, snatches…they all are moments that teach.  Dig in and remember the story behind a bloody shin or a torn callous.  They make the journey.

The view from the top really doesn’t change over time, but each person’s journey is unique!

Own yours…take action.  Start today!

 

What is Virtuosity? Be a Better Athlete

When CrossFit was in its infancy there was an article that described this concept known as virtuosity.  In this article Greg Glassman outlines this term through the lens of gymnastics and a gymnastic routine.  He explains that virtuosity is the difference between a 9.9 and a 10.0 (back in the good old days).

Virtuosity is the concept that says there is perfection in the movement.  There is perfection in the most difficult and the most simplistic of movements.  It is desiring perfection in all aspects of all that one does.  It is not just simply stepping on the floor and performing a routine, but rather a genuine desire to be perfect and be the standard of movement.

So when he wanted to transfer this mindset to CrossFit we have a simplified definition…”Doing the common, uncommonly well”.  To do your workout with virtuosity is to do the workout with a desire for perfect technique and the correct number of reps.  It is about having that number of perfect reps.  The intensity at which you work, is based on how fast can you maintain perfect reps.  Virtuosity is not finishing first, it is finishing with the best reps that you can provide.

As in the last post where we emphasized owning your squat, you must own all your movements.  You must hold yourself to a standard that puts technique ahead of speed.  It puts honestly counting the reps ahead of finishing first.  It also means you put the right amount of weight on the bar.  It is about embracing the struggle that will help you get stronger, each and every day.

As coaches, we genuinely care more about you pushing your limits and moving well, far more than the time it takes you to complete the workout.  We care more about you moving well and getting better everyday, than we do about you letting technique be sacrificed so that you can finish first.

Virtuosity is about doing all the little things right that pay off in the end.

If you are ready to find out how we help you become the best version of yourself in a fun and safe environment.  Contact us through this link!  We will help you find virtuosity in the gym and out!

Own Your Squat!

Time to get real with myself.  I am not who I was 4 years ago.  I cannot move the same amount of weight as I once could.  But I still pick up a bar often.  I still know the mechanics of the movements and love doing them.  But sometimes, I don’t.

Sometimes I miss the old me.  I miss what I used to be able to do.  I hate having to admit that I might have lost a step.

And yet, I encourage you to not be like me!

OWN YOUR SQUAT!  OWN IT!

No matter where you are on your fitness journey, own your movements right where they are at.  Own the parts that are perfect and the parts that are imperfect.  If you can only squat a quarter of the way down…own that.  That is your squat.  If you can only hit parallel, own it!

Stop looking around at everyone else and stop looking at the you of the past and those skills.  Own where you are at now and see the possibilities moving forward.  But more than anything own it.

Once you own it, then give 100% each and every time you step into the gym.  And be impressed with all the growth that still might lie down the road for you.  If you have to work hard to achieve something, work hard.  It might come, it might not, but enjoy the process of growing and trying.

Don’t dwell on what you used to be able to do when you were younger or before an injury.  Own where you are right now on the fitness journey and embrace the potential for the life that you will be able to live moving forward.