Week Two Dryland Training is in the Books!, News (Southwest Bullets)

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Week Two Dryland Training is in the Books!
Submitted By Erika Meloche on Saturday, July 22, 2017
Thank you to all the volunteers who helped the sessions run smoothly the last two weeks!  

Reminder - NO TRAINING Thursday, July 27th - it will resume Thursday, August 3rd.  



Pre & Post Workout Nutrition

Pre workout nutrition - eating a meal that consists of some form of protein, veggies, starchy carbohydrates & fats approximately 1.5 hrs - 2 hrs prior to training session is essential for optimal workout energy!

Post workout nutrition - immediately following exercise, one should consume a form of protein, veggies & starchy carbs to restore nutrients lost during training session.

Examples of...
Protein - eggs, lean meats, fish, greek yogurt, beans, lentils etc.
Starchy Carbohydrates - sweet/regular potatoes, quinoa, whole grain bread, whole oats, brown rice etc.
Fats - different oils (extra virgin olive oil, coconut), olives, nuts, seeds, avocados etc.

Workout Circuits

4 Rounds 
10 Pushups
15 Squats
20 Seal Jacks (keep arms parallel to ground as they move in and out, instead of up and down)
30 sec Bear Crawl Hold

Finish the circuit with 5 - 50 meter sprints, resting 60 sec in between each sprint.

Recipe - Breakfast Quiche

Ingredients
Spinach - 2 cups
Red Pepper - 1/4 cup
Onion - 1/4 cup
Egg whites - 1 cup
Whole omega-3 eggs - 2
Low fat swiss cheese - 1/4 cup
Low fat turkey deli meat - 5 oz
Garlice - 3 cloves
Cinnamon - 1/4 tsp
Olive oil cooking spray 
Salsa - 1/2 cup

Instructions 
Preheat the over to 400ºF.  Add all ingredients to a blender except the salsa.  Blend well on low.  Lightly coat a non-stick muffin tray with spray.  Evenly distribute mixture into each muffin cup, filling each half way.  This will allow room for the mixture to rise when baking.  Avoid using the foam and try to distribute the liquid, cheese, meat and vegetables (approximately 20 minutes).  Remove from oven and cool.  They will shrink, but don't be alarmed.  To remove quiches from muffin cups, slide spoon along entire circular muffin cup edge and then lift.  Serve with salsa and enjoy.  

Source: Gourmet Nutrition Cookbook 


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