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Coach Mike’s take on REST days!

Mike Headshot Large

Importance of Rest Day!!

What’s up guys!! Nothing feels better than absolutely CRUSHING a workout.  But, after a kickass workout, your body is sure to let you know the next day or two!  So, on top of your everyday workouts, I just wanted to write a quick tip this week on the importance of REST DAYS!!

Sleep is such an important part of the recovery process. During your deepest parts of sleep, this gives your muscles, nerves, bones, and connective tissue time to rebuild.  Not to mention, sleep is important for maintaining good health on many other levels as well.

If your goal is building muscle, but you’re not getting quality amounts of sleep on a regular basis, you will absolutely see negative  effects. Your body won’t have its chance to heal. You are increasing your chances in loss of muscle mass, muscle tissue damage, decreased daily energy, and increased chances of injury.

Work hard, but work smart!  Rest days are just as important for your muscles as they are for your mental health!

Plan your recovery days, and always come to the gym ready to bring it!!

Cheers guys!!

Coach Mike

 

 

buff balls

Coach Jen’s Buffalo Turkey Meatballs!

Just in time for the Football season!!!

These are amazing!

Enjoy! xo Jen

buff balls

3/4 cup panko (Japanese) bread crumbs
1/3 cup plus 1/2 cup Franks red hot
1/4 cup chopped celery
1 large egg white
1 pound lean ground turkey
Plain greek yogurt + ranch dressing dry packet (optional)

Preheat oven to 400°. In a large bowl, combine bread crumbs, 1/3 cup hot sauce, celery and egg white. Add turkey; mix lightly but thoroughly.
Shape into twenty-four 1-in. balls. …
Toss meatballs with remaining hot sauce. If desired, drizzle with salad dressing just before serving.

Use “dressing” for dipping!

honey salmon

Coach Jen’s Honey Soy Salmon

This may be my new favorite!!!

Enjoy ! xo Jen

honey salmon

Ingredients

1 scallion, minced
2 tablespoons reduced-sodium soy sauce
1 tablespoon rice vinegar
1 tablespoon organic local honey
1 teaspoon minced fresh ginger
1 pound center-cut salmon fillet, skinned and cut into 4 portions
1 teaspoon toasted sesame seeds
Directions

  1. Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a zip lock bag
  2. Add 3 tablespoons of the sauce and refrigerate; let marinate for 15 minutes. Reserve the remaining sauce.
  3. Preheat broiler. Line a small baking pan with foil and coat with cooking spray.
  4. Transfer the salmon to the pan, skinned-side down. (Discard the marinade.) Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and garnish with sesame seeds.
stuffed chicken

Lamar’s stuffed chicken recipe

Lamar’s stuffed chicken

stuffed chicken

I use all white meat skinless chicken breasts, fat free feta cheese, sun dries tomatoes, and panko bread crumbs. I set the oven to 350 degrees. While heating, I cut a slit in the chicken and stuff with both feta and sundried tomatoes. I then close it up, sometimes using a toothpick to hold it together is helpful, then coat with panko crumbs. To finish, I spray the chicken with pam and put it into the oven for approximately 25 minutes. It is a super easy and quick recipe that fulfills your taste buds and makes you feel as if it is a cheat meal. Add brown rice and broccoli to complete a full meal and enjoy!

Lamar