Mexican Quinoa Stew

     I have a wonderful new recipe today!  It's called Mexican Quinoa Stew.

      I don't know about you, but I love one-pot meals.  Being a full-time student and balancing three jobs, on top of trying to plan out meals can be quite challenging.  That is why I love one-pot meals.  It makes packing my days' worth of meals so much easier!  Not only does it cut down on the amount of Tupperware I use daily, but this dish makes enough for several of my meals for the week and it can be frozen for later as well.  For the complete recipe and nutritional breakdown, go to my Clean-Eating Recipes page.  I will say, while it is not necessary to buy all things organic, I try to buy all of my produce and meat organic.
     On a side note, I had an awesome fitness photo shoot this evening in my hometown gym.  It was a lot of fun to get to take some great photos in my own gym.  I haven't gotten the pictures back yet, but I will post them very soon!

<3 Keli

Eat Clean, Stay Lean!

     Last week I finished up my testing, as well as began to lean out my diet.  This week I'll be prepping for a photo shoot on Friday, which I'm really looking forward to! Pictures soon to come.  :)  In order to look my best for my shoot, I have been sure to eat really lean the past two weeks and now this week I will be flushing out excess water weight. 
    I just posted my first recipe on my Clean-Eating Recipe page and it is absolutely delicious and super easy!  It's called Dreamsicle Protein Shake and I love to pair it with a bowl of old-fashion rolled oats for a nutritious and filling breakfast.  Remember, in order to keep your body in an anabolic state, you must NOT skip breakfast!  Eat breakfast like a champ.

<3 Keli


Dreamsicle Protein Shake (My Favorite!!!)
Makes 1 Serving
Nutritional Info/Serving:
169.5 Calories
1.6 g Fat
18.7 g Carbohydrates
21.2 g Protein
Ingredients:
1 Scoop All-Natural Vanilla Whey Protein Isolate
1/4 Cup Unsweetened Vanilla Almond Milk
1/2 Cup Green Tea (I use Green Tea for extra antioxidants and an energy boost in the morning, but water can be used instead)
1/2 Cup 100% All-Natural Unsweetened Orange Juice
Ice (optional)
Directions:
Blend together in a shaker bottle, or if using ice use a blender.

New Goals, New Stats

     This week I have begun testing my strength on various lifts so that I will be able to track my progress during this next training period.  I chose 4 exercises from which I will track my progress.  These consist of the Back Squat, Deadlift, Bench Press and Pull-Ups.  By tracking the strength gains made on these 4 exercises, I will be able to gauge the effectiveness of my program, as well as see my weaknesses. 
     Yesterday, I performed a Back and Biceps workout.  I was able to make a new PR on my pull-ups which was great! I had been stuck at 17 reps for a long time so it was great to finally break that at 18 reps!  On that note, I must point out that a pull-up with a kip is not a pull-up.  A pull-up with correct form consists of palms facing outward, lowering your body until arms are fully extended and engaging the upper back muscles, biceps and abdominals to raise your chin above the bar.  No swing.  No kip.  End of story.
     Today I maxed out on the Back Squat.  My 1-Rep max actually took a drop on this one, however that was due to correcting my form.  Correct form is VITAL to max strength gains and avoiding injury!  Techniques which I use when performing a Back Squat include the following:  wide stance (glute/hamstring dominated), knees out, toes slightly out and your rear must go below parallel while keeping your knees out!  I will be posting a video soon demonstrating a proper, glute/ham dominated Back Squat.  This week, make it your goal to focus on form and technique!

<3 Keli

Back at it! :)

     It has been a while (that is definitely an understatement) since my last post.  Originally this blog was created as an assignment for my Strength and Conditioning internship with the Florida Atlantic University Strength and Conditioning Department.  I will still be addressing topics of strength and conditioning, however now I will be focusing more on physique training, nutrition, weightlifting techniques and overall fitness, rather than specifically strength and conditioning for the athlete.  I have learned a lot since my last post and I cannot wait to begin passing this information along! Remember, eat clean to stay lean!
          ~Keli  : )
   

FAU Internship...Final Thoughts and Impressions

     Last Friday was the official last day of my internship with FAU Department of Strength and Conditioning.  It's hard to believe that I have already been here for 18 weeks.  During my 18 weeks as a Strength and Conditioning Intern, I was given the opportunity to work with the student-athletes at FAU.  The primary teams assigned to me included Football, Women's Basketball and Women's Golf.  However, I did have the chance to work with the other teams as needed. Other teams that I worked with on occasion included Softball, Swimming, Baseball, Men's Basketball, and Women's Track.  I was also expected to complete assigned curriculum throughout the semester which was extremely beneficial and educational.  I posted most of these assignments onto this blog throughout the semester. 
     I think it is safe to say that this internship experience has been the most worthwhile educational experience of my college career.  The internship proved to be even more than I had hoped for, thanks to Brian Remington (FAU Associate Head Strength and Conditioning Coach and Internship Coordinator).  Coach Remington went above and beyond to help the interns gain as much as possible during our time here.  He developed a well-organized notebook with  articles, DVDs, and assignments that facilitated our educational experience and helped to better prepare us for working with the athletes.  Anytime I had a question about something he was always willing to take the time to explain something to me, and I usually learned way more than just what I had originally asked.  I'm extremely thankful for this opportunity and I am so glad that I decided to embark on this journey!

Motivation and Mental Toughness

            The first time I truly experienced the effect and role that motivation and mental toughness actually play during training or competition was last semester while I was training for my first half marathon.  I have always been quite active and in good physical condition, but I hated running.  One might ask why I would sign-up for a half marathon if I hated running…and that is a good question.  I signed up for it because I knew I could do it and I hated the fact that running two miles…no let’s be honest here, running one mile kicked my butt.  After four weeks of training, I still had never run more than two miles without walking.  When I came to that realization, along with the realization that if I just kept running I would get to eat dinner much sooner, I decided I wasn’t going to walk anymore.  That particular day was a five mile run and I ran the entire five miles.  Nine weeks later, I ran my first half marathon.  It was this experience that made me realize how much mentality has an effect on performance. 

            From articles that I have read, as well as my own personal experiences, I feel confident that mentality is just as important as physical ability.  Therefore, since obviously physical training is essential to performance, mental toughness must be trained as well.  There are many methods to training mental toughness.  During my time at FAU, I have noticed several techniques used to prepare the athletes mentally.  Team building has been a primary focus with the football team.  The team was divided into twelve teams at the beginning of the semester and each week these teams would be given a challenge in which they had to work together to compete against the other teams.  This taught the guys to work together as a team and it was a way to get them to depend on each other.  When the guys are forced into situations in which they have to depend on each other, it also encourages them to push themselves to the limit so as not to let down their teammates.  In team sports, this mindset is essential to success.  Mentality determines success.  It has been quite a beneficial experience to get to work with the athletes and coaches at FAU.  I have had the chance to witness not only physical strength gains, but I’ve also gotten to see some positive changes in the overall mentality of the team.  Of course, there are still steps to be made but I know they are on the right track.  I hope to see this transfer to the field during this fall 2011 season!

Grip/Neck Training

            Grip training is often overlooked by strength coaches and athletes in their training programs.  However, incorporating grip training into a program can be extremely beneficial to weightlifters as well as athletes.

            There are three types of grip strength.  They are as follows: pinching, crushing and supporting.  Of the three types of grip strength, supporting (Ex. Holding a racket or barbell) is the most commonly used.  However, it is necessary to train all three types for maximum results.  Some coaches argue that grip training is not necessary because many of the common exercises performed already train grip strength.  A few examples include deadlift, pull-ups and shrugs.  The problem with this argument is that without extra grip training, grip strength will not progress rapidly enough to keep up with the other muscles being trained.  This can be seen in the weight room when a lifter is trying to perform a deadlift and the barbell slips out of his hands. 

            Training grip strength can have many benefits.  The athlete/lifter will be able to lift more weight, thus increasing overall strength.  Grip training will improve sports performance.  A prime example of this can be seen in football players.  Grip training has been shown to improve one’s ability to catch and hold onto the football, resulting in less fumbles.  Everyone can benefit from grip training.  Yes, even those lifters who lift only for superficial appearance reasons.  Grip training will increase the size of the forearm which, let’s face it, is the most visible part of one’s upper body on most occasions anyway. 

            Neck training is another essential training element that is often overlooked.  As with the forearm, the neck is another quite visible body part in which its development will distinguish the non-athlete/bodybuilder from the athlete/bodybuilder.  The neck provides protection, enhances posture, and provides support along with the spine.  For those three reasons alone, it should be obvious that this musculature should not be ignored.  In contact sports, such as football, the neck provides stability.  It also provides stability in the weight room during heavy and compounding exercises such as squatting. 

            It is of equal importance to not only realize the benefits of neck training, but also the risks that accompany training the neck.  It is advised to train the neck independently of other exercises in order to devote one’s full attention to the exercises.  If one is fatigued or distracted when training the neck, it could be detrimental.  The position of the cervical spine influences the position of the lumbar spine.  In order to prevent injury in and out of the weight room, one must pay close attention to proper positioning of the neck during exercises. 

References

1. http://www.bodybuilding.com/fun/wotw93.htm
2. http://www.bodybuilding.com/fun/drobson21.htm
3. http://davidlasnier.com/2011/4-things-you-should-know-about-the-neck