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Monthly Archives: November 2013

Coconut & Cranberry Cookies

By, Charlotte Snow Prep: 5 minutes; Cook: 20 minutes; Makes about 15-25 cookies (depending on how big you make them)   INGREDIENTS: ¾ cup dried cranberries (no sugar added, or all natural) 1 cup rolled oats 2 cups whole-wheat flour (or brown rice flour if you are gluten free) 1/2 cup shredded coconut 1/2 cup sugar free maple syrup 1/2 tablespoon cinnamon 1/4 tablespoon nutmeg (optional) 1/2 cup olive oil (Or you can substitute 2 tbsp of Almond or Peanut Butter for the olive oil if you’d like)   DIRECTIONS: Preheat oven to 375 degrees Line a cookie sheet or coat with non-stick cooking spray Put all ingredients in a blender, Blend into dough Roll into little balls and flatten them into cookies Place them on the non-stick cookie sheet and bake for 10 minutes Turn over and bake for 10 minutes on the other side Take out and let them cool for 3-5 minutes before enjoying!!  


Do You Juice?

By, Brett Bauer   Do you juice? The benefits of drinking fresh squeezed vegetable juice are not only for cleansing the body, but also for healing it. When you juice vegetables and fruits you are extracting and taking in a high potency of micronutrients. This is a great thing to add into your daily diet especially if you are dieting. There are many benefits you will notice from adding juices into your daily intake. Just to name a few – your energy level will go up, hair and skin will look and feel healthier, and digestive system will be on point.   Here are a few healthy recipes you can try! Carrot + Ginger + Apple - Boost and cleanse our system. Apple + Cucumber + Celery - Prevent cancer, reduce cholesterol, and eliminate upset stomach  and headache. Tomato + Carrot + Apple - Improve skin complexion and eliminate bad breath. Bitter gourd + Apple + Milk - Avoid bad breath and reduce internal body heat. Orange + Ginger + Cucumber - Improve Skin texture and moisture and reduce body heat. Pineapple + Apple + Watermelon - To dispel excess salts, nourishes the bladder and kidney. Apple + Cucumber + Kiwi - To improve skin complexion. Pear & Banana - regulates sugar content. Carrot + Apple + Pear + Mango - Clear body heat, counteracts toxicity, decreased blood pressure and fight oxidization . Honeydew + Grape + Watermelon + Milk - Rich in vitamin C + Vitamin B2 that increase cell activity and strengthen body immunity. Papaya + Pineapple + Milk - Rich in vitamin C, E, & Iron. Improve skin complexion and metabolism. Banana + Pineapple + Milk - Rich in vitamin with nutritious and prevent constipation


Achieve Better Results with Functional Training

By, Justin Purcell This week I’m going to write about how incorporating functional training into your training regimen, or perhaps your clients regimens to achieve better overall results. To train like a Strongman, you don’t need to be a Strongman. Functional training incorporates different muscle groups which when trained correctly will strengthen each athlete while providing better gym results. This will bridge the gap, and be more conducive to muscle tone. For example, this week during my Advanced Strongman training class at Sin City Crossfit I had a pair of young men trying out a new sport. They had no concept or idea of the style of training we were going to do. When I train athletes I’m extremely anal with proper form, because we don’t have room for injuries we can prevent. These two men trained with me in 5 disciplines over the course of 3 hours. At the end of the training we worked on Atlas Stones. Respectively, each athlete weighs approximately 150lbs and each of them we able to hoist the 200, 300, and 350lb Atlas stone to a height of 42 inches. Even though they were tired, and beat up from a long training day, their form proved to be all they needed to accomplish a great feat of strength. Check out this video!!  http://www.youtube.com/watch?v=ezKeiFWKRE4 Training like a strongman can build your body in any way you desire. One of the young men that trained today is in the military and wants to be stronger but remain quick, and lean. While the other young man wants to add mass and become more powerful. Slight variations in the training can accommodate each athlete and they can still train alongside each other. They train in a typical gym throughout the week, but will continue to incorporate strongman each Sunday to add variety, have fun, and to attain results. Atlas stones require total body involvement to execute it correctly. Training with stones at high reps will build core, back, hamstrings, calves, traps, chest, and biceps in each rep. So if you were in a pinch for time, 3 sets of 12 with the Atlas Stones will shock your body, double as a strength and cardio component, and it will be the most challenging HIT training you could perform. So if you want to squat more, deadlift more, develop core strength, or just get stronger and leaner use Atlas Stones. They can be made to any weight and circumference, and they tend to last forever. Change your routine and see how your body adapts.


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