2015 – Page 3 – Team Robertson

Why do you run?

June 23, 2015

Why do you run? This was a question one of my closest friend’s asked me this past week. Without hesitation, I came up with three quality answers for myself. FIRST and foremost is for exploring nature outside. This aspect takes me back to what got me into long distance running in the first place, and that is being on a mountain trail taking in the sights and the endless options you might find in your particular area. SECOND, would be for my health. Nothing can feel better than the high a great run can give you as well as the incredible health benefits any form of exercise can give you. THIRD would be it is a stress reliever. Some might say this also could be under reason number two, but for me a...

5 Key Components to Better Health

June 19, 2015

Education

When it comes to health and fitness and the entire spectrum of wellness, there are five key components that I am certain will greatly increase every aspect of your health. Number one is SLEEP. Without a doubt most don’t get enough nor seem to care, but this can be very detrimental to your health. The brain is the only organ in our body that does not have a way of detoxing itself...

Intermediate Level Workout – Eliptical

June 1, 2015

Workouts

1. Elliptical for 10 minutes at easy effort 2. Perform the following leg exercises, trying not to rest more than 10 seconds in between squats - 40 reps reverse lunges - 20 reps each leg sumo squats - 40 reps front lunges - 20 reps each leg 3. Elliptical for 10 minutes moderate effort 4. Perform the following upper body exercises, trying not to rest more than 10 seconds between. pushups - 25 reps tricep dips - 30 reps pullups - 25 reps 5. Elliptical for 10 minutes moderate effort...

Pumpkin Spice Pancakes

April 23, 2015

Uncategorized

Female Athlete Triad

April 23, 2015

Education

Some of you might have heard of the female athlete triad before. This condition is seen in all sports, but mainly seen in running and gymnastics. The triad combines these three issues- eating disorders, amenorrhoea, and osteoporosis. Typically if the athlete is suffering from one of these issues, then good chance they are suffering from the other two as well. Some of the symptoms of this triad are fatigue, hastened recovery from workouts, bone fractures, weight loss, anemia, bradycardia, as well as hypersensitivity to cold. Who is the most at risk? The highest incidence occurs in highschool and college age. Most of the time the triad occurs when athlete’s are trying to maintain a certain weight for competition or get there too quickly or maybe try and hold this “peak” weight for too long....

Workout #2 (Beginner)

April 23, 2015

Workouts

walk on treadmill for 10 minutes easy, 2 sets of each side of bent-over rows for 20 reps using moderate weights, walk on treadmill for 10 minutes moderate effort, 2 sets of dumbbell presses for 20 reps using moderate weights, walk on treadmill for 10 minutes moderate effort...

Workout #1 (Advanced)

April 23, 2015

Workouts

#1- advanced workout spin bike- 10 minutes at easy effort, 3 sets of push-ups to failure with 30 seconds rest between (ladies can modify on your knees), spin bike- 10 minutes at moderate effort, 3 sets of assisted pull-ups to failure with 30 seconds rest between, spin bike- 10 minutes hard effort, 2 sets of walking lunges for 1 minute with 1 minute rest between....

California Spinach Salad

April 23, 2015

Recipes

Serves 4 What You’ll Need: 8 cups fresh spinach leaves 2 avocados  3 handfuls of alfalfa sprouts 2 bell peppers For the dressing: 1/4 cup plain nonfat Greek yogurt 1 medium lime, juiced 1/4 cup chopped chipotle peppers in Adobo sauce 1 tablespoon fresh leaf parsley, chopped 1 tablespoon extra-virgin olive oil What to Do: Pile on the desired amount of spinach leaves in a salad bowl or plate. Slice up the avocado and the bell pepper, and add to salad. Sprinkle a handful of alfalfa sprouts on top. Make dressing. There are two ways to do this: If you have a small food processor or blender, throw all of the ingredients in it and pulse until well-combined. If doing things by hand, chop all ingredients very finely and stir until well-combined. Drizzle over the salad and toss to combine ...

CHERRY CHICKEN SALAD

April 23, 2015

Recipes

Makes 6, 1/2-cup servings What You'll Need: 3 cups of chicken breast, diced 1 ½ cup cherries, diced  1 cup celery, diced Arugula (or any type of leafy green) Balsamic Vinegar (or a basic balsamic and Dijon vinaigrette) Salt and Pepper (to taste) 4 pitas, sliced in half What to Do: Combine chicken, cherries, and celery in a bowl. Drizzle vinegar (or vinaigrette) into the bowl (three times around the bowl should be enough.) Mix together so vinegar coats everything. Serve over a bed of arugula or in a pita and enjoy.(Pictured with a side of salad and our carrot & raisin slaw) ...

Nutrition 101

March 24, 2015

Nutrition

So much confusion out there as far as nutrition goes. What to eat? How many calories? Do I need vitamins? It can be a never ending saga for a lot of people. Todays topic is going to be about calorie counting. There are a lot of different approaches with this, but I am going to stick with calories per gram. Lets start with a short introduction on macronutrients. These are carbohydrates, protein and fats. Basically, macronutrients are the chemical components of nutrients we consume the most of. Not all macronutrients are created equal so lets take a closer look. Carbohydrates and protein have 4 calories per gram, while fat has 9 calories per gram. So it doesn’t take a whole lot of math to figure out...

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June 2015