Jan

CoreFit Healthy Diet

The CoreFit healthy diet… Eating real food. Balancing out your vices with your good choices. Not pretending you need to eat perfectly every second of the day. Giving yourself a break, mentally and physically. Reiterating that food is nourishment for this icy cold day.

-Shayna

Herbs De Provence Roast Chicken

1 Whole Roasting Chicken

1 lb Whole Organic Carrots, sliced big and chunky

1 lb Whole Organic Celery, sliced in 2-3in segments

2-4 Organic Yellow Onions, peeled and roughly sliced

2-4 Cloves Organic Garlic

2tbsp Olive Oil

Salt & Pepper to taste

Directions:

Preheat oven to 350 degrees. In a roasting pan place washed chicken, breast side up, pat with paper towels to dry and cover with 2tbsp olive oil. Massage in and cover chicken. Sprinkle herbs de provence over chicken and salt and pepper. Place cut veggies in and around chicken. Throw in the over for 1-2hrs, 20min/lb.

Use leftover chicken and bones to make chicken soup tomorrow!

Jan

Democracy/Autonomy

Democracy means a lot of things in America; it means we are allowed to make and spend money the way we please. it means we are able to cross financial class barriers and be competitive with our success. and it also means that the majority dictates the larger picture. the larger meaning of what we want to represent to the world. Moving forward, it means keeping the faith.

In life, we also have choices. Personally, professionally, that you “take this obligation to yourself freely,” these carry us forward. Autonomy from the Greek words for “self” and “law” means “one who gives oneself their own law.”
Choose yourself. Choose to invest in yourself and your ideas. With every minor step forward, your subconscious will see the value in making good choices. And the larger democracy of our beliefs will move us forward with or without resistance. No matter what you believe, struggling is always the more difficult proposition. But it usually produces really great results.

Dec

The Athlete and The Anti-Inflammatory

Bullet Points:

Ibuprofen use prior to or during exercise, hampers the ability of muscles to rebuild themselves after exercise

Frequent use of ibuprofen, causes higher overall levels of bodily inflammation

In America, the average athlete has been trained to think that an ibuprofen will heal any injury. In fact, 70 percent of

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Nov

Trending: Platlet-Rich Plasma Treatments

Athletes are the #trendsters of rehab. They utilize all the newest therapies in order to rehab in record time so they can be ready for that next game.

Today, CoreFit examines platlet rich plasma–or P.R.P. The treatment, involves centrifuging a person

Nov

Compression for Recovery and Performance

You’ve probably seen it on professional athletes–those tell-tale tights; They are actually compression garmets.

Q) What do compression garmets actually do?

A) They compress the affected area creating a higher pressure of blood flow. Blood flow is really important as an aid for recuperation, but it can also be a good tool for preventing your muscles from fatigue.

Q) When can I wear compression garmets?

A) You can wear compression garmets as a tool during competition, activity or post exercise for a quicker recovery.

Nov

Clock Work: The Perfect Fit Day

If you spend an hour a day at the gym and 23 hours dedicated to undoing all that good, you haven’t really made any leeway in the general direction of health. Consider this, the more you indulge your body in the little healthy maneuvers, the easier it will be at the gym. Check out The Perfect Fit Day and try your hand at a little clock work.

8am: Get 8 hours of sleep! Seriously. No I am not kidding. Sleep is one of the most under-utilized methods in training, mostly because you think you are some kind of robot that doesn’t need it. But guess what? Sleep is integral to reducing stress, losing weight and recuperating from the beating you gave your bod the day before.

8:30am: Have breakfast! A big one. Your diet should actually flow the opposite way you are probably used to; biggest meal is brekkie, lunch is second, dinner should be an afterthought. It preps your body for optimal calorie expenditure. Along with breakfast have a cup of coffee–the caffeine jolt amps up your metabolism.

9am: Don’t hang out by the coffee maker chatting, head over to the H20. Ideally you should be drinking half your body weight in ounces of water. Water flushes your system of toxins and hydrates you so you have more energy and as a bonus, you’ll feel more full.

11am: Get up and stretch for a minute. Stretching increases circulation in your body, allowing it to repair itself. Also, drink more H20!

12pm: Lunch! Make sure it’s healthy–something full of good fats (grilled salmon) and antioxidants (spinach). Your midday meal is when you should be taking in lots of leafy greens and bright colored veggies. And don’t wash it down with an alcoholic drink–opt for more H20.

3pm: More stretching and physical activity. Most people are the most productive during the stretch from lunch to 3pm, but this is prime time for your body to digest and utilize those cals. If you are on a roll with whatever you are doing, be a good example to those around you and make sure to get up every 30 minutes or so and stretch/move around a bit.

6pm: If you haven’t already worked out in the morning, this is your last opportunity to get a good 30-60min of physical activity in. I suggest working out in the morning is probably the best time to burn some energy, but anytime you can find the time to be physically active is the right way to judge what’s best for you. Try sprinting on the treadmill, pushups, crunches, planks, lunges, step ups, presses, and squats. These are all exercises that will keep your whole body injury-free.

Nov

6 Best Fit Apps

Find yourself wandering off the beaten path of health and exercise? Consider this: it’s a digital world and we’re relying more and more on mobile devices to keep us in line. These 6 apps are the best solution to keeping on track with your health and fitness goals.

Fooducate

Unless you did a minor in nutrition, fooducate is a great alternative to keeping a personal nutritionist on staff. It lets you scan barcodes at the grocery store, suggesting healthier options and comparing and contrasting different brands. It may even help you to put down those lucky charms.

Walkmeter

Map out your walks, runs or rides with this app through a geo tracking device. It records time, location, distance, speed and elevation–plus it will map it out in Google maps and lets you share it via Facebook or Twitter so you can show off daily to all your friends.

Fit Friendzy

Competitive? Social accountability is trending for fitness. This app lets you share more than 100 challenges ranging from walking 30 min per day to running a marathon with your friends. And hey, when you can beat your friend at staying fit, you both usually win. No pressure.

PostureScreen

Easiest way to look like you’ve lost weight? Improve your posture. Posture Screen uses a few pictures and analyzes your posture, showing you where you can improve. It’s designed primarily for medical professionals, but it’s so intuitive, you’ll be standing up straighter in no time.

Instant Heart Rate

Wouldn’t it be awesome to get a heart rate reading instantly and accurately without the added “bonus” of that annoying strap across your chest? Personally I think those sensors are wonky anyway. In the Instant Heart Rate App, all you have to do is hold your finger over the camera for ten seconds and it gives you an accurate reading. No fuss, no muss.

Sleep Time

On trend for 2013 is sleep; say what you will, but a good nights rest, is and always will be the best way to recover your body from injury. Sleep Time rests peacefully next to you while you count sheep, detecting subtle movements, dutifully counting the minutes you go through each sleep cycles. letting you know, for example, how much high-grade deep sleep you get.

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Fitness Apps

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Sep

Avoid Nerve Damage: Goal Line Balance

NFL trainers use sport specific exercises to strengthen stabilizers for goal line success

Ever wonder how NFL pro-athletes avoid injury? They practice sport specific training. But even those highly paid professionals have physical issues and anyone who typically practices some form of cardiovascular exercise has experienced it. One of the most prevalent issues that affect regular exercisers is the nagging numb tingly that occurs sometime in the middle of your workout. You try to shake it off and assume it’s a circulation issue, but there is another culprit at play here; nerve damage.

Nerve damage is a common sports injury that sometimes gets overlooked because it can be sporadic or only prevalent during the actual exercise and then may subside after.

Apr

Challenge #18: Stretch

Sunday is a perfect day for a stretch challenge. You’ve worked hard all week–now it’s time to reap the benefits of exercise with some STRETCH recovery.

Do your light workout today–whatever that may be. Then go through this yoga stretch routine and see if it helps you refocus your mind and body (to recovery), so it’s primed and ready for Monday.