Wednesday, January 25, 2017

Ladies: Women And Protein: Your Complete Guide by Shannon Clark

Protein is an essential component of the muscle-building process. Yet, many women stray away from consuming enough protein for maximum results. Let go of fear, bust through myths, and learn about the power of protein!
We've all experienced it. After a week of rigorous exercise and dieting—and Tupperware containers full of broccoli, brown rice, and chicken—you feel an uncontrollable urge to stray from your carefully planned meal plan. You measured and weighed all your meals but, alas, you hear ice cream and pasta calling your name. As it turns out, that voice could be especially loud if you're a woman.
According to a study published in the "International Journal of Eating Disorders,"[1] women tend to crave sugary snacks like chocolate, ice cream, and donuts. Men, on the other hand, prefer to sink their teeth into a well-marbled porterhouse. Women seem to lack protein in their diets, even when it comes to cheat meals! A lack of protein can be problematic for anyone, but it's especially troubling for women in the gym.
While your body needs carbs and healthy fats for energy, protein is essential for tissue growth and repair. If you're in the gym knocking out tough sets of squats and Romanian deadlifts, a lack of protein in your diet can hinder your body's ability to recover and grow!
Read on to learn more about the myriad powers of protein and how you can put them to work!

1. The Importance Of Protein

The reasons for adding more protein to your diet plan are numerous. Of the 20 amino acids that make up protein, nine are essential. "Essential" means that your body can't manufacture these aminos on its own. The only way they can be consumed is through food. Dietary protein supplies the building blocks of muscle tissue. It also supplies the materials needed for neurotransmitters and hormones.

Lady Knights Hitting the 135 + lb. Club.

The gloves are off and the Lady Knights are here to compete! Many of our girls are hitting the 135 + mark in Deadlift and Squat. The others are not far behind.

While maintaining their sense of fun the Lady Knights from both Soccer and Softball have come to work! Always hungry to get better they constantly impress me. Their form ever improving and their numbers climbing daily!

More: Let's get more women athletes in the SHS weightroom to follow their example! Coaches.... let's go! Or Solo female athletes come see me and join in Tuesdays and Thursdays @ 3:15!

(Don't forget to thank Coach Buckett for all his insane conditioning work which has gotten you here!)

Lax Big Bench/Squat Day 1/24 (Form Wins!)

Friday, January 13, 2017

Yes, Working Out During Exams is GOOD!

Yes, working out takes your mind off your stress and over studying - it helps balance your stress chems your body produces. On and on and on... Even if it is just some yoga or running it is good, but I always found hitting a bag until it cried or deadlifting til I puke relaxed me for exams... but I'm Coach Cap.

Good Luck

EXAM WEEK SCHEDULE: 11:30-12:30 & 12:30-1:30 (CORRECTION) Times (NO MONDAY)

GOOD LUCK on Exams, Athletes. Your brain is your best muscle - hope you have been strengthening that as well.

"The might of my arm is nothing next to the might of my mind..."
"With my might I can move furniture - with my mind I can move the world."

Lax Deadlift Day - Marathon to Awesome

Tuesday, January 10, 2017

(In case you missed it...)HOW TO INCREASE FRONT RACK MOBILITY ft. Charlie Zamora

5 Recipes To Help You Transform In The New Year by Stephanie Smith

5 Recipes To Help You Transform In The New Year


Ditch fad diets for good and stay on track with these healthy meals.

Before you can declare "New year, new you," consider starting your journey with some new recipes! Trade in the junk food for quality protein and top-notch healthy ingredients with these treats, breakfasts, and meals!

1. Strawberry Banana Protein Bake

This oatmeal protein bake is absolutely bomb! It's a healthier version of banana bread to easily satisfy your sweet tooth while delivering just enough protein, complex carbs and healthy fats. Once you've mastered the basic recipe, try flavoring it with a variety of fruits. Even the kids will love it!

2. Kicked-Up Breakfast ScrambleTake your breakfast game to the next level with this easy, flavorful. The eggs in this breakfast offer up 24 grams of a quality protein—and all in just 10 minutes of prep.

3. Banana Pancakes 

Gone are the days when the almighty pancake was simply a vessel for delivering same carbohydrates found in seven slices of bread. Now, a generous waterfall of (sugar-free) pancake syrup cascading down a full stack of protein-infused pancakes means satisfying flavor and muscle-building power. 

4. Healthy Protein French Toast 

Give French toast an extra muscle-building kick with this sweet breakfast recipe that's high in protein and big on flavor! Making protein French toast is extremely easy and simple: Just whisk a few very basic ingredients together, dunk in your bread of choice, warm up a nonstick pan with a bit of coconut oil or low-calorie cooking spray, and you're done. Simple, quick, and delicious!

Lax 2:30/ Girl's Open Gym 3:30

Baseball - BIG NUMBERS! and Soccer Killin it yesterday on their first day! Now it's Lax and Girl's Open Weightroom day today... Let's GO!