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Monthly Special | |
FREE Orange
essential oil with any purchase of a 30 minute session. This oil is an amazing stimulant that uplifts the mind and spirits when inhaled. Just ask the folks who ran Nike this weekend and experienced the orange slices in the middle of the run! |
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Like ME! | |
Yelp now offers a "Like" button that you can simply click if you like a business.
Please go to my site and click on the Like button top left if you like me. |
| Health Item of the Month! |
Kettle Organic Potato Chips
Yes, I know these are not exactly healthy because they are fried, but they make a great alternative to regular chips, french fries, or anything else you crave that is crunchy and salty. There are only 3 ingredients in these chips; potatoes, oil and salt, so munch on! |
| Chris' Crazy Food Inventions | |
JUST SAY NO (to canned tuna, that is!)
Taste the difference between freshly made tuna and the tuna in a can that sits on a shelf for who knows how long. This recipe is prepared with only four ingredients: ahi tuna steaks, mayo (click here for the recipe), and salt and pepper.
Wrap it up in Bibb lettuce leaves or use as a dip for veggies!
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My Nike Women's Marathon...
experience was so AWESOME that I just had to tell you about it. For those who don't know, I help coach the South Bay Team In Training team this year, and this past Sunday, October 17th, the Nike Women's full and half marathons took place. They always sell out with at least 20,000 people who run the race and 1000's of supporters along the sides of the road cheering their heads off in the cool, damp and often drizzling weather.
These supporters are the heart and soul of this race. Along with the scenery, the course we ran was a tourist's dream route in seeing everything San Francisco has to offer in buildings, bridges, parks and crazy amazing people everywhere.
The common theme for this race is having a cause. Whether it was raising money and increasing awareness for cancer or having a goal time to achieve, everyone seemed to be focused on finishing no matter what got in their way.
The Start ~ 7am
What people gain from overcoming adversity to finish this race is the ability to endure tough times, doubts and struggles. These attributes are the same ones needed in life to battle through this economy, health struggles and anything else that will require personal growth.
This race reminded me that when great people come together, hope can be actualized. Nike has raised over $150 million for leukemia with just this SF women's run since it started, and that money goes on to change so many lives for the better. During the race you will see these people along the side lines cheering YOU on. They love you for what you are doing and support the runners who support them. It is like a community you won't find anywhere else.
This brings me back to the reason I wanted to share my experience with you, the cause. Nooo, not their cause or my cause, YOUR cause. Life is so much richer when we have a cause. Whether its beating cancer, coaching, donating time to charities, finding something that encourages you to be in line with your cause will help keep you going when times are tough. So please, do yourself a huge favor and start looking for what fulfills you beyond your imagination if you aren't already. It could be simply being a spectator at the next local race and cheering on all the participants.
Here are my top 3 moments of the Nike Women's Half Marathon;
1. Watching the woman I ran with break down into tears as she crossed the finish line and realized that all of her hard work had paid off and she was finished!
2. The orange slices handed out in the middle of the race as we went up a hill. YUM. It was the aroma that picked everyone up and gave us energy to continue even stronger. BTW, check out my monthly special for free essential orange oil to help pick you up at work!
3. Witnessing how many good people we have here in the Bay Area and all over our country. We have some of the best people on the planet right here in the Bay Area, all willing to donate their time to help others.
Please let me know if you would like help finding your cause (I have a lot of great connections in the Bay Area) or would like to train for the Nike Women's Half Marathon next year; I would love to help you.
 | | Before race day at the Moscone Center for the inspiration dinner; receiving all of the love and genuine "red carpet" treatment. |
The Start ~ My View ~ 7am
 | | Even more motivation to finish the race: Silver Tiffany necklaces which served as the medals handed out by local firemen donned in tuxedos. |
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How to Maximize your Workouts |
Alright, so here's the debate; if you want to burn fat, is cardio or resistance training better? There really is no debate, it's resistance training. But for some reason this question comes up all the time. Probably because elite marathon runners tend to be thin, but who knows. If all things are equal, such as time, duration, intensity, frequency, etc., then weight training will kick-butt on anything when it comes to burning calories and fat. The facts are, a 45 min workout weight training will boost your metabolism for up to 48 hrs; cardio will not. Unless of course you do cardio for 2+ hours, then maybe it will, depending on the intesity. Therein lies another problem. Many people don't have the stamina to last that long at a high enough intensity (65-85% max) to get those tremendous metabolic boosts from cardio workouts. This is where a 45 minute high intensity weight workout will help you burn more calories and fat than anything else. Look at me for example. I predominantly lift weights at a moderate to high intensity. I am lean, but have a lot of muscle due to my training. This muscle burns way more calories and fat even while I sit here writing this, compared to someone without a lot of muscle. This is NOT genetics, this is all training regimen. You can train your body to do the same. Come try my Boot Camp workouts on Tue/Thu from 12-12:45pm for only $20 per workout (or $15 if you buy 20) and I wll show you exactly the kind of workout and intensity I am talking about =). Please schedule a free eval with me first if you are experiencing any aches or pains. |
| How to Thrive in Autumn | |
Now that Autumn is finally here, what is the best way to keep your body in tune with nature?
Before houses, walls, cars, buildings, shelter, etc., we actually had to revolve around what nature did. We still have that same body and its systems, so our relationship with nature is still the same, well, at least it should be.
Here are some great practices to keep you in tune with nature and this Autumn season.
1. Prepare your blood for colder weather by eating warmer and seasonal dishes.
2. Complete tasks that need finishing, or start strategizing their completion process.
3. Eat more fiber to help cleanse your colon and prepare it for the onslaught of holiday meals you are about to put it through.
4. Get rid of things you do not need (stuff you don't ever use in the closet, garage, pantry, etc.).
5. Get some extra sleep to recover from the intense activity of summer (sleep in one time this week and take a chill day).
6. Eat your antioxidants and veggies, the cold season is coming.
7. Be in service to others. A person not in service is just like a bus not in service; a waste of space and fuel.
7. Take 30 minutes of rest time to reflect on your year so far and ask yourself three questions; 1) what has been working? 2) what has not been working? & 3) what can I do differently so that I get to where I want to go?
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| Recipe of the Month |
SPANISH RICE with NOPALES Here is an idea for those days when you want a meatless meal.
SPANISH RICE: 
- One cup long grain rice, uncooked
- 2 T canola oil
- 1/2 yellow onion
- 2 cloves garlic
- 1 cup tomato sauce (I puree enough fresh organic tomatoes in the blender to make one cup as an alternative to using canned)
- 1 tsp salt
- 1 tsp cumin
- 1 1/4 cup water
Turn on stovetop to medium and heat oil. Saute onions for about 5 minutes; add garlic and cook for a couple more minutes. Add the rice and lightly brown. Add the tomato sauce, water and spices; stir. Turn up the heat; once the rice reaches a boil, turn it to low and allow to simmer for 20 minutes.
Jazz it up with fresh cilantro and a squeeze of fresh lemon or lime juice!
NOPALES:
This recipe is suitable for ALL blood types:
- 2 Nopales leaves, chopped in bite size pieces
- 2 medium sized zucchinis, chopped
- 2 yellow crookneck squash, chopped
- 1/2 medium yellow onion, chopped
- handful of fresh cilantro, chopped
- 1 garlic clove, minced
- olive oil
- salt to taste
In a skillet on medium low, heat the olive oil. Add onion and cook until tender, about 5 minutes. Add garlic and cook for a couple minutes more. Add zucchini, yellow squash and nopales and cook until tender. Add the cilantro and stir until combined. Flavor with salt. |
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Come Visit Us at Exercise Progression,
Where Rehab Meets Fitness!
Chris Hallford
and the Exercise Progression Team
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