We Are Celebrating!
A BIG THANKS to all of you for your encouragement and support as Balance Personal Training celebrates 6 years of doing business in Middleton. Certified as a Personal Trainer since 1995, my dedication to your health and fitness goals has only strengthened. I am even more excited as Heather launches her organic gardening consulting business, Green Garden Gal. We look forward to serving you for many years to come.
Focus On Flexibility
Loosen tight muscles, increase range of motion, and improve posture as Eric demonstrates six great stretches.
[youtube]http://www.youtube.com/watch?v=KC1tejmgT4c[/youtube]
Exercise In The Heat
Spring is feeling more like summer, so here are 8 Tips to Hot Weather Training.
1. Drink plenty of fluids. In normal temperatures, men and women should drink 8-10 cups of water a day. When it is hot and humid, active individuals need more. During hot weather workouts try to drink a cup of water every 15 minutes.
2. Warm up. It might be sunny and warm outside but that doesn’t mean your muscles are warmed up. Take the time to properly warm up with dynamic stretches, calisthenics, and light cardio.
3. Pace yourself. Be sure to make adjustments to your workouts on really hot days. Try exercising first thing in the morning or later at night. Over time your body will get use to the heat.
4. Cool down. As with any workout it’s important to relax your muscles and lower your heart rate with static stretches, fluids and a cool shower.
5. Add a dash of salt. Remember that when you perspire you are also losing salt. So if you are a heavy sweater or have problems with heat cramps consider adding salt to your foods.
6. Wear proper clothing. Sun glasses, sunscreen, a hat, and lightweight & light-colored clothing will help reflect the sun’s rays and allow for good air circulation.
7. Know the symptoms of heat stress. Nausea, dizziness, headache, chilling, muscle cramps, extreme breathlessness and a reduction in sweat rate are all signs to stop exercise, get cool and rehydrate.
8. Train with other people. Even if you are accustomed to training in hot weather, it’s a good idea to train with other people. Everyone can look out for each other.
A Fun Way To Exercise
I saw this on Youtube and just had to share it with you! Enjoy!
[youtube]http://www.youtube.com/watch?v=DuNWkKBokts[/youtube]
Red Cabbage-Asparagus Salad with Tahini Dressing
Crispy, colorful and delicious! This fresh springtime salad will have your taste buds asking for more.
Ingredients
1 bunch asparagus, ends trimmed
2 tablespoons tahini
1 tablespoon water
2 tablespoons lemon juice
1 clove minced garlic
white sugar to taste
3/4 pound thinly sliced red cabbage
2 radishes, thinly sliced
2 green onions, sliced
2 tablespoons crumbled feta
1/4 cup toasted pine nuts
2 sprigs dill, chopped (optional)
Apple cider vinegar (optional)
Directions
Bring a large pot of salted water to a boil over high heat. Blanch asparagus until just tender, drain, and immediately plunge into ice water to stop the cooking process. When the asparagus is cold, drain and slice on the diagonal into 1-inch pieces. In a small bowl, stir together tahini, water, lemon juice, and garlic. Stir in sugar to taste. Toss together asparagus, red cabbage, radishes, green onions, feta, pine nuts, and dill in a large bowl. Pour in tahini dressing and mix to combine.
Mark Your Calendar!
How would you like to support Wisconsin Public Television and get a great rate on personal training at the same time? The 6-day WPT Auction begins on Wednesday June 2nd with the Sports Category. Balance Personal Training has donated three packages of 3 personal training sessions. You can bid online or over the phone. Check out http://auction.wpt.org for more info.
Organic Gardening with Heather
Hi Everyone. It’s Heather here. Let me begin by saying “I love to garden!” My children learn where food comes from, produce is affordable and organic, and most importantly, we eat delicious foods! Freshly harvested produce has superior flavor and vitamin content versus produce that has traveled hundreds of miles to reach your table. I’m always amazed at how long my home-grown produce lasts in our refrigerator compared to the produce we purchase at the grocery store. How long has that store produce been in storage? Hmm.
As an additional way to promote healthy living, Balance Personal Training is proud to announce Organic Gardening Consulting Services! Services include: siting your garden, helping you decide the scope of the garden (I specialize in low-maintenance gardening), which plants to plant, assessing and amending your soil if needed, and basic gardening skills training. I can construct raised beds, make your garden blend in aesthetically with existing landscaping, and I can consult for organic landscaping techniques. A basic one hour consultation at your home, including site selection is $75. Please call Balance Personal Training 608-798-0081 to set up an appointment and for pricing on custom packages.
Below is my vegetable garden in our back yard. Over the years it has grown and grown. For beginning gardeners I recommend starting with a few raised beds. Even pots on a patio can be a perfect way to start turning that thumb green!
Banana peels, orange rinds, egg shells, apple cores, onion skins, tea leaves, and most kitchen wastes inevitably find their way into our compost bin (see above pic: looks like a BBQ).
Composting is a great way to reduce landfills, prevent erosion, regenerate poor soil, and have an organic garden.
Planting peas with Bruce!
The varieties and types of produce you can grow are endless!
Container gardening is a great way to get started.
Behind the tomato harvest is a pot of lettuce – grown right on the deck!
Chicken Enchiladas
Cinco de Mayo is just two days away. So let’s celebrate with one of my favorite dishes, Chicken Enchiladas. In one hour you can create a traditional, healthy, and fun meal for your friends and family.
Ingredients
3 tablespoons vegetable oil
1 1/2 pounds skinless boneless chicken breast
Salt and pepper
2 teaspoons cumin powder
2 teaspoons garlic powder
1 teaspoon Mexican Spice Blend
1 red onion, chopped
2 cloves garlic, minced
1 cup frozen corn, thawed
5 canned whole green chiles, seeded and coarsely chopped
4 canned chipotle chiles, seeded and minced
1 (28-ounce) can stewed tomatoes
1/2 teaspoon all-purpose flour
16 corn tortillas
1 1/2 cups enchilada sauce, canned
1 cup shredded Cheddar and Jack cheeses
Garnish: chopped cilantro leaves, chopped scallions, sour cream, chopped tomatoes
Directions
Coat large saute pan with oil. Season chicken with salt and pepper. Brown chicken over medium heat, allow 7 minutes each side or until no longer pink. Sprinkle chicken with cumin, garlic powder and Mexican spices before turning. Remove chicken to a platter, allow to cool.
Saute onion and garlic in pan until tender. Add corn and chiles. Stir well to combine. Add canned tomatoes, saute 1 minute.
Pull chicken breasts apart by hand into shredded strips. Add shredded chicken to saute pan, combine with vegetables. Dust the mixture with flour to help set.
Microwave tortillas on high for 30 seconds. This softens them and makes them more pliable. Coat the bottom of 2 (13 by 9-inch) pans with a ladle of enchilada sauce. Using a large shallow bowl, dip each tortilla in enchilada sauce to lightly coat. Spoon 1/4 cup chicken mixture in each tortilla. Fold over filling, place 8 enchiladas in each pan with seam side down. Top with remaining enchilada sauce and cheese.
Bake for 15 minutes in a preheated 350 degree F oven until cheese melts.
Garnish with cilantro, scallion, sour cream (or yogurt) and chopped tomatoes before serving. Serve with Spanish rice and beans.
— recipe from Foodnetwork.com
3 Types of Pushups for Core and Upper Body Strength.
[youtube]http://www.youtube.com/watch?v=2MBT5GjZyIE[/youtube]