Personal trainer tips

Eating Healthy quick

Quick meal ideas

Personal trainer tips
Problem: 
Too often I hear that there is no time during the day to cook meals with fresh food, it saves time to just pop a lean cuisine into the microwave.

Solution: Get a slow cooker! Any time you need to eat a meal turn it on a few minutes before and your food is ready to go. prepare the food the night before and if needed take it with you to work! In most cases this is a realistic approach. Here is just one example of a recipe you can use for a slow cooker. 


8 servings, generous 3/4 cup each

Active Time: 35

Total Time: 

INGREDIENTS

  • 1 pound mushrooms, stems trimmed, caps wiped clean
  • 1/2 cup finely chopped shallots, (2 large)
  • 2 teaspoons extra-virgin olive oil
  • 1/2 cup water, divided
  • 4 cups reduced-sodium chicken broth
  • 1 cup thinly sliced carrots, (1 large)
  • 1 teaspoon fresh thyme leaves, or 1/2 teaspoon dried
  • 2 bay leaves
  • 2 pounds boneless, skinless chicken thighs, trimmed and cut in 2-inch chunks
  • 2 1/4-inch-thick lemon slices, (including peel), seeded
  • 1/2 teaspoon freshly grated lemon zest
  • 2 tablespoons cornstarch
  • 1/4 cup whipping cream
  • 2 tablespoons lemon juice
  • 1/2 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 1/2 cups frozen green peas, rinsed under cold water to thaw
  • 1/2 cup chopped fresh parsley

PREPARATION

  1. Combine mushrooms, shallots, oil and 1/4 cup water in a 5- to 6-quart Dutch oven. Cover and cook over high heat, stirring often, until mushrooms are juicy, 3 to 4 minutes. Uncover and cook, stirring often, until the mushrooms are lightly browned, 8 to 10 minutes. Add broth, carrots, thyme and bay leaves; bring to a boil.
  2. Place chicken in a 5- to 6-quart slow cooker and lay lemon slices on top. Turn heat to high. Carefully pour in the vegetable mixture. Cover and cook until the chicken is very tender, 3 1/2 to 4 hours.
  3. With a slotted spoon, transfer the chicken and vegetables to a bowl; discard bay leaves and lemon slices. Skim fat and pour the juices into a large saucepan; add lemon zest. Bring to a boil over high heat. Boil until reduced to 2 cups, 15 to 20 minutes.
  4. Mix cornstarch with remaining 1/4 cup water in a small bowl. Add to the pan and cook, stirring, until slightly thickened. Add cream and lemon juice; stir until boiling. Return the chicken and vegetables to the sauce and heat through. Season with salt and pepper. Just before serving, stir in peas and parsley. Simmered Stew variation: Total: 1 1/2 hours In Step 1, use only 1 1/2 cups broth. In Step 2, add chicken, lemon slices and lemon zest to the Dutch oven. Cover and simmer gently over low heat until the chicken is very tender, about 45 minutes. Discard lemon slices and bay leaves. Omit Step 3. Continue with Step 4, cooking everything in the Dutch oven over medium-high heat.

TIPS & NOTES

  • Make Ahead Tip: Prepare through Step 4 up to adding the peas and parsley. Cover and refrigerate for up to 2 days or freeze for up to 3 months. Thaw in the refrigerator, if necessary, and reheat on the stovetop, in a microwave or in the oven; just before serving, stir in peas and parsley.

Training Aspects’ possible add on: If no allergies or any other issues, add a serving of black or kidney beans. This can increase fiber intake but will also increase fat content. Should .
Per serving: 270 calories; 12 g fat ( 4 g sat , 5 g mono ); 86 mg cholesterol; 13 g carbohydrates; 26 gprotein; 2 g fiber; 329 mg sodium; 562 mg potassium.

Nutrition Bonus: Vitamin A (80% daily value), Selenium (42% dv), Vitamin C (25% dv), Zinc (21% dv), Potassium (16% dv), Iron (15% dv).

Actual recipe taken from eatingwell.com click to see more of their recipes.

Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns 

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield, Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

personal training guidance

Anabolic Steroids: Decide for yourself?

Anabolic Steroids, The good the bad, You decide…

One of the articles I recently posted was on natural (everyday substances) testosterone masking agents. Wine, green tea and white tea, were found to have some masking abilities when tested. As mentioned, the breaking news of Lance Armstrong using steroids and being stripped of his 7 titles has headlined sports news and the effects are even more damaging.

personal training guidance The topic on Steroids has been brought up often in the past 10 years. It seems each year a new sports figure is found using them. Commercials, informing the public, of the dangers of using steroids have become more popular but share only the worst case scenario. Before I continue, keep in mind, I believe in getting results naturally, without the use of steroids or any other performance enhancing drug(s). However, I also believe a person should have accurate information and then have free choice on how to act. If you have a strong diet, challenge yourself every time you train and live a healthy life style, results will come to you. There is no greater feeling than not only reaching your maximum potential but then sustaining it! However,  Let’s better define the process and affects.

Steroids Defined:

Anabolic steroids are the synthetic (man-made) derivatives of the male sex hormone, testosterone. Anabolic steroids are used to increase muscle size, body mass, strength, and speed of recovery. Corticosteroids are mistaken for anabolic steroids when they are actually used to buffer overactive immune responses and reduce swelling. Both men and women naturally produce testosterone. If testosterone is taken or injected in its natural state, rapid degradation occurs making them mostly ineffective. For this reason, anabolic steroids must be chemically modified for the most effective anabolic and androgenic response.

Who uses them?

First dramatic reports of anabolic steroid use came during the 1954 world lifting Focuschampionship. By 1960 use of anabolic steroids spread to other Olympic sports. Presently, hype and drama of steroid use is pervasive in professional sports. However, steroids are also used by many who are outside of organized sports. A national survey was conducted among high school seniors. The survey showed that 7% of respondents were using or had used steroids. One-third of the admitted users were not involved in school sponsored sports and more than one-fourth were using to improve appearance as opposed to athletic performance.

How they are used:

Most people who use anabolic steroids do so in a cyclic pattern of several weeks or months alternated with periods of discontinued use. The dosage is usually increased throughout the cycle. On average, a typical cycle lasts about 5-10weeks. Often, other anabolic drugs are introduced concurrently. This process is referred to as a “stacking” regimen. “Stacking” is believed to increase the potency of the anabolic agents. The most effective delivery method is intramuscularly injection (usually through the gluteus). There are some versions of the drug that can be delivered orally but these are less effective. Depending on the type of injectable steroid being used, it may stay in circulation approximately one day (Testosterone propionate) to a few months (Testosterone Buciclate) after a single injection.

Adverse effects further explained:
There are many negative effects but the majority of them are temporary if all protocols are followed. One or two cycles should not cause many of the listed side effects. However, those with an addictive personality, skewed personal body image, lacking proper guidance on the matter, or do not realize the presence of the aforementioned conditions can end up getting into trouble.  In most cases, the really damaging effects occur when people do not properly cycle or begin to rely on the anabolic agent too heavily. Many don’t realize that the majority of people will never be happy with their body. Each person believes they can look a little better. What starts off with one cycle, many times becomes several more cycles thus leading to serious adverse effects.


Benefits further explained:
How Much Does Hydration Really Affect Muscle Strength?The short term use of steroids, may have a few more benefits since the adverse effects  are not as prevalent. However, in short term use, the concern is more on will the person be able to only complete 1 cycle? When hormones are out of balance, mental stability can be more vulnerable.
The draw backs of Long term steroid use can be in some cases so debilitating that they should never be used. However, in the competitive world of sports the potential benefits of steroid use can be difficult to forego. Athletes have to train and compete day in and day out. Reducing the amount of time the body is in a catabolic state (breaking down) by decreasing cortisol levels allows for a maximum anabolic state (building of) by increasing testosterone levels. In short, the body is able to train at a higher intensity for a longer duration of time as well as recover in a shorter amount of time. Of course, in the end this leads to increased muscle size, performance and strength.

Conclusion:
Athletes have a financial stake in their performance. Though steroids are illegal, the need to compete and excel in pursuit of glory and wealth make steroids extremely attractive. The potential negative effects of sustained use on the body, to reputation, and the possibility of incarceration can seem like acceptable risks. If this is a realistic dilemma, make sure to discuss and conduct quality research on the topic and understand there are short term as well as long term consequences which affect each individually differently.

 Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns 

 

 

Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield, Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043