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Seafood Couscous Primavera

Posted by bodiesbyball on January 30, 2013 in Recipes, The Program

Seafood Couscous Primavera

The Primavera Ingredients:

  • 2 Cups of Shrimp (Thawed, and tails taken Off)
  • 1 Basa Fillet
  • 1 Can of Salmon
  • 2 Cans of Coconut Milk
  • 4 Cloves of Garlic
  • 3 Carrots
  • 1 Zucchini
  • Broccoli & Cauliflower
  • 1 Can of Peas
  • 1 Can of mushrooms (Or Fresh)
  • 1 Tomato
  • 1 Yellow Onion
  • 2 Green Onion

The Couscous Ingredients:

  • 1 cup couscous
  • 1/4 cup Salvia Seed
  • 4 tbl. spoon of ground flax
  • 1.5 cups of vegetable broth, water and 2 tbl. spoon of both- chicken stock and olive oil
  • half yellow onion (chopped)
  • chopped green onion
  • chopped garlic (2 cloves)
  • red pepper flakes
  • cracked black pepper
  • dash of salt, onion salt, oregano, and pinch of cumin

The Primavera Prep:

Simply chop all veggies and put in a big pot. (except the tomato)

Pour 2 cans of coconut milk in the pot with minced garlic… & Season.  ( I used some crushed red pepper, garlic powder, onion salt, cracked black pepper, and a dash of chilli powder)

Let the pot of veggies simmer for 15-20 minutes (not a boil)

Add the seafood and tomato, Then- cover for 10 more minutes

The Couscous:

Bring all liquid ingredients to a boil– (EXCEPT: couscous, salvia and flax)

ADD the dry ingredients and let sit covered for 6 minutes.

I wait until the sauce is almost done before putting on the couscous.

I wait until the sauce is almost done before putting on the couscous.

Put the yummy sauce on the spicy couscous and you have your meal in about 30 minutes.

The above recipe serves about 8.

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“Back to Basics” Part II

Posted by bodiesbyball on December 13, 2012 in TRX

  “Baby’s Got Back”

   Backs
Part II:

In my last blog I talked about how important our spine is, and the strengthening that goes into it.

The kinetic chain is so important… It goes back to the little jingle we all know… “The knee bone is connected to the Hip bone”… etc.  Well this couldn’t be more true and important!!

Our walking directly effects our hips, and any imbalance in our hips will directly cause pain in our back.  Same with our shoulders.  The way our daily lives are conducted- Determines weather we have back pain or not.

All 4 circuits work the same muscles, in the same planes of motion.  They are strengthening the core in a way that not only works your back, but also keeps tension off of the back by strengthening the abs, obliques, hamstrings, glutes, and every other muscle group in your core.   If it is all connected, it must all be strengthened and must also be stretched.

For this circuit we are going to work our muscles by time instead of reps.  Start with 45 seconds and work your way up to a minute.  Or if you start with a minute and can only do 2 sets at this time- then drop it down to 45 seconds.                      We will do 3 sets of these exercises… Enjoy  ;)

Don’t forget to start with a good stretch and at least a 5 minute warm up!!!!!

The Circuit…                             

Reverse Crunch:

lower abdominal exercise
Lie flat on your back with feet in the air, (try for straight legs or bend knees). Place hands under the tailbone area of your butt for support and make sure your lower back remains flat on the floor.

Tightening your lower abs, lift your butt a few inches off your hands, and imagine driving your heels into the ceiling.

Hold for a moment and lower back down.

 (*Try not to throw your legs, or let your feet go above your head- We want to engage our abdominal muscles and NOT use momentum.)

Single-Leg Bridge:

 (*This is a progression form the regular bridge, and if it’s too difficult- Stick with both feet for a while and progress to single leg ;)

Lie flat on your back & bend knees at 90-degree angle, one foot flat on floor/ & the other foot in the air. Raise butt off floor, keeping abs tight.. &  Tighten butt.

Shoulder to knees should be in straight line & thighs still parallel as you hold one leg up..

Hold for a count of 3 and Slowly lower butt to the floor (Also-Try not to touch butt to floor in between)

Cross Back Crunch:

Lie flat on your back, with feet in the air & knees bent at a 90-degree angle.                                                                               Place both hands as low as you can reach on your back, leaving your elbows by the top of your head

Your bicep should make a cradle for your head and you should NOT be able to pull on your neck or head.  

Keeping Your lower back flat on the ground at All times- lift your shoulders and upper back off the ground for a second and lower back down.

*A tip:  Keep chin from touching your chest

Side Plank:

Lie on right side placing right elbow and forearm on the floor. Tightening your abs, Push your body up-off the floor until shoulder is over elbow & your body is in a straight line  (feet, knees, hips, shoulders, head aligned.)

Only forearm and side of right foot are on floor (feet are stacked).

Hold position for minimum 20 seconds. Relax when needed and repeat until the minute is up.

*Also-Repeat on left side.

Rotating Crunch:

The rotational crunch is a variation of the regular crunch. The variation is…  the direction you raise your head and shoulders off floor is diagonal.

Lie flat on your back with knees bent & feet flat on the floor. Do not anchor your feet.  Head and back should be in neutral position.Place open hands by your ears, with elbows pointing outward and 6 inches apart.

Your hands are not used to support your head & do NOT pull your head forward.  

Tighten up your abs. Rotate your body so that the weight rests on left shoulder. Raise your head and shoulders off the floor bringing your right shoulder higher and try to touch your left knee cap with your right elbow.

Move slowly & Exhale when raising your torso off the floor (inhale when lowering.)

*Also keep chin from touching your chest.

Box or Chair Squat:

During a Proper Squat your knees stay behind your toes, try using a chair, bench or box to master the perfect form

Maximizing your results on targeted muscles!!

Start by sitting on the edge of a chair with neutral posture;   feet facing forward- shoulder width apart, knees directly over

ankles and arms extended forward

Keeping natural arch in your lower back, tighten up your abs and keep chest up as much as possible…

Push with heels to stand up straight. & DO NOT let your knees go over your toes at any point!!!!

Sit back down and Repeat.

If you have cables, a lat pull down machine, or Resistance equipment (ie: TRX Rip trainer):…..

Lat Pull Down:

Bonus to work your upper back…

Seated with a natural arch in your lower back, and feet flat on the floor with knees bent at a 90-degree angle.

Reach bar above you with hands in a very wide grip.  As you pull the bar down to Touch your chest, you will want to keep your elbows up and away from your rib cage- Squeezing your shoulder blades together behind you for a second and slowly  release the bar back up.

*Breathe out as you pull the bar down and control the motions slowly both directions.

For Balance, Equality and tight core from front to back...

For Balance, Equality and tight core from front to back…

Feel Free to post any comments on the Program, Circuits or results… Heck any soreness is welcome too!

“Pain Is Weakness Leaving The Body!”

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“Back to Basics”

Posted by bodiesbyball on December 9, 2012 in TRX

Do you got your “back’s”- Back?

Why Do we neglect our back so much these days? 

Our mobility.. Basically comes from our Back

Our mobility.. Made possible by…         our Back

Our bodies are made up of many systems.  The system that is responsible for movement is our musculoskeletal system.     Our bodies are mechanically set up to create Forces that are strong enough to cause motion- against Gravity.                                This is Mechanical Energy- Just another reason to look at our body as a finely tuned machine.   Our Trunk is basically One big Lever, that also has smaller lever and pulley systems attached.   All of these small mechanical systems are Interdependent of each other, and NONE of them can operate properly without the Spine.

Neuromuscular signals are transmitted through our spinal cord which Is protected by our spine.

Neuromuscular signals are transmitted through our spinal cord which Is protected by our spine.

     It houses the most important Nuero-Pathway… The Spinal cord.  We all know that our brain is directly connected to our limbs… Via the “Spinal   Superhighway” aka: spinal cord…  This is where our “Nuero-muscular motherboard” has it’s bunker.   Considering the importance of this role, it is imperative that we protect our spine- Which directly Protects our ability to obtain movement.

Now…    How common is back pain, & why?

backpain

 Back pain affects 80% of Americans at some time in their lives. It  comes in many forms, from lower back pain, middle back pain, or   upper back pain to low back pain with sciatica. Common back pain causes include nerve and muscular problems, degenerative disc disease, and arthritis. -WebM.D.

If you look into how common back pain is in 3rd world countries… you will find a staggering difference- and it has to do with the over-Domestication of the human Species.

The human body was not made to sit in front of a computer all day, sit in a car, Go through a drive through for it’s food, and then lay down on a pile of feathers to sleep!!  Instead… We are designed to be hunters, gatherers, build our homes, sleep on dirt, and use our “machines” in order to survive.

We spend more than 40 hours a week in this position!!

We spend more than 40 hours a week in this position!!

So, The biggest culprit of back pain is stationary jobs…. But, since we must, obviously, have them in order to pay our bills and survive, We MUST compensate with exercise in order to keep our backs strong!!  After all… It is our Axis and centre of motion
                                                     
“The Solution”
Unfortunately, the way most doctors have been treating back pain is with -pain medicine.       All these chemicals do is mask the pain, allowing us to continue the exact motions- that are causing the pain.  Pain- is a warning mechanism that our bodies have in order to tell us we are doing damage. So- masking these signals is not only ignoring ‘root’ of the problem,
but also continuing to make it worse.  Chiropractors will put your disks back in place- but never fix the muscular imbalance that pulled them out of place to begin with….  So we are faced with a dilemma…
The Answer Is Up To Us….. And – YES  It Is Free!!
Corrective & Preventative Exercise.  It is that simple…  Exercise and stretching!!!!!
Doctors as well as Personal Trainers and Physical Therapists All break down our body’s movement into different ‘Planes of Motion’.  To keep it simple:  These three planes are imaginary lines passing through the body, which represent the dynamic planes of motion that the human body is capable of moving through.  It’s the way our body moves to create any and all motions… Treating our spine- similar to an Axis.
planes of motion
So, If our body moves IN planes of Motion- The most Comprehensive Method of training your body- (Especially your Back)…. Is also in these same Directions.
That is the Basis for our Work out today…
It’s time to get “Back to the Basics” and strengthen our bodies in a way that it actually needs!!  One that targets ALL the exact motions it was designed to make, weather you are picking up a 2 year old or chopping firewood.  
Let’s Do Away with Back Pain-  Once and for all!! 
These are Simple Core Strengthening Exercises you can do on the floor of your room.  They are targeting the right muscles and using your body’s weight against Gravity in order to strengthen.
   
Take out 30 minutes in the morning and knock this out.  
Unless specified differently- You will want to Try to complete 20-30 repetitions of  each exercise. (The single sided exercises… complete same amount of reps on each side)  
Repeat each set- 3 times. ;) Enjoy!!!
There are 4 variations to this Program- Which gives you 4 days a week to do a different Circuit each Day

Part I:

Bridges:  Lie flat on your back & bend your knees at 90-degree angle, feet flat on floor. Tighten abs, and Raise your butt off the floor, keeping abs tight. Tighten your butt and push through your heels. Shoulder to knees should be in a straight line. Hold for a count of 3 and  slowly lower buttocks to floor.                                                                                                            (Try not to rest your butt on the floor in between each repetition.)

Alternating Superman:  Lie on your stomach, with your arms reached out past your head with palms and forehead on floor. Tighten the abs,  Lift one arm & the opposite leg Off the ground- @ the same time, stretching them away from each other. (as you also, raise your head and shoulders)  Hold for 5 seconds and then switch sides.

Plank: (Hold) Lie on stomach, place elbows and forearms on floor. In a push-up position, balance on your toes and elbows. Keep your back straight and legs straight. (Like a plank) Tighten abs, and hollow out pushing your belly button up towards your spine. Do NOT let your lower back sag! Hold for 20-90 seconds without breaking your form.                         *If this exercise is too difficult (as it often is for beginners), balance on your knees instead of your toes

Alternating Kicks:  Lie flat on back, feet in the air. Bend knees to 90 degrees – thighs vertical and calves legs parallel to floor. Tighten abs.
Lower and straighten right leg toward the floor (as far as you can go without arching your back), while bringing the left knee toward your chest. Pause, Return to start and repeat with opposite side. Remember- Slow and controlled

Side Crunch:  Lie on your side, propped up on one elbow- With your body in a straight line. Roll slightly back, so you are on the side of your butt rather than your hip bone.  Bring your free hand up by your ear, with your elbow pointing to your toes..  Slowly bend both knees and bring them towards your chest- and take your elbow to meet your knees in the middle. Make sure your knees and elbow touch but do not pass each other.. Completing a crunch on your side.

Wall Squat:  (10 Reps.)  Stand with your back against a wall, heels about 18 inches from the wall, feet hip-width apart. Tighten abs. Slide slowly down the wall into a crouch with knees bent to 90-degrees. (If this is too difficult, bend knees to 45 degrees and gradually build up from there.)  Count to 20 seconds and slide back up the wall- Immediately repeating

Lateral Leg Lifts:  Lie on your side, propped up on one elbow- With your body in a straight line, Feet facing the same direction.  Stay directly on your hip and raise your leg up high without rotating @ the hip. It should look like a scissor motion.  When your leg is fully raised your toes should still be both facing forward and you should feel the hip doing the work.  Lower down Slowly and repeat.

If you have weights, cables, or Kettle bells….

Woodchoppers:  The resistance or weight should be held by both hands- Starting Above your shoulder @one corner of the body, one arm reached across the body.  Using your core- Take the weight across on a diagonal line towards the opposite foot.  Make sure to slightly bend the knees and elbows as needed, but ALWAYS keeping your back straight.  CONTROL the weight going both directions- And NEVER allow quick- jerking of a twisting motion!

This is Part 1 of a “4 part– DO it @ home” program designed to strengthen your core evenly, using all Planes of motion and alleviate back pain as much as possible- By strengthening or trunk in a well rounded manner.

Tonight- I’ll leak a new recipe for a Mediterranean Sheppard’s Pie….  Soooo Delish’ and super healthy!

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Super-Storm Super-Circuit

Posted by bodiesbyball on October 31, 2012 in Full body Circuits

Super-Storm Circuit

If you are stuck at home like most of us in NYC… It would be easy to just say… Well I can’t make it to the gym today, and skip it!  But who said you need a gym to work out?

I cannot get to my clients, but I can still bring them a killer work out, even if they  have to watch it on their phone. So break out your candles and your A-game… Because other than that all you will need is a floor.

The work out is a complete full body, leaving out nothing, and focusing on core with each exercise.  It has a rest period in between each set… However, there is no rest in between exercises.

The entire work out time Is less than an hour.  Including everything from start to finish. BUT… Don’t forget to stretch really good before hand, and afterwards…. As well as take at least 6-10 minutes for a warm up to get your body ready for the work it’s about to do!!      This is really important!

Here is your video

http://www.facebook.com/pages/Bodies-By-Ball/272554329452722

and for any other questions on form… a complete breakdown is just below…

Start with 45 seconds for each exercise.  …If you are feeling really tough today, or simply just restless from cabin fever, Go Ahead and push yourself with a full minute for each one. Complete 3 sets and take a 2-3 minute rest in between.

Stay hydrated, but remember… small sips of water!!  You don’t want to chug a whole glass and then start jumping around :)

2 level Bounce Squats- Plant your feet a bit wider than shoulder width apart, and point your toes outward (slightly).  Lower down into a squat position that brings your bottom a little bit below where your knees are, and slowly bounce 3 times.  Then slightly higher for 3 more bounces, and back down.  You will NOT stand up during the exercise, & your knees will NOT ever go over your toes. *Drive the force through your heels the entire time and keep your chest upright and core tight.

Side Crunches-  Lay on your side, but not directly on your hip.  You are in between your back and side, on the comfortable part of your bottom.  The arm closest to the floor is palm down and bent at the elbow for support of your torso.  Lift your torso and both legs a couple inches off the ground and do NOT put them back down until you are finished.  Your free arm is fingers at your ears and bent at the elbow… THAT elbow is reaching toward your knee and as you bend your knees- bring Them up to your elbow where they meet in the middle.  You don’t want the elbow to pass the knee… Just touch at the tip.                  Complete half on one side and switch at 20-30 second to the other side.

Shoulder Push Up- going into a downward dog position, hands on the ground and bottom in the air, facing the floor.  Legs are straight, and your eyes are looking at your toes.  Face your fingertips towards each other keeping your arms shoulder width apart. As you bend your elbows, the very top of your head is lowering to the ground, and back up … Doing push ups.to make this easier walk your feet away from your hands and bend the knees slightly.

Plank to Prone-  Start in a forearm plank with your shoulders Directly Above your elbows!  Bring your hands, one at a time, directly where your elbow was and push up into a prone (or push up position) you should now have your hands directly under your shoulders… Forcing your core to work, with a 90 degree angle at your shoulders.  And then back down in the exact same way.  Try not to let your hips move, and keep your body flat, parallel to the ground.  Also never let your back sag, or belly hang towards the floor…. You must keep your abs tight and lower back completely straight, hollowing out .

Scissor Lunges- From a standing position, hop into a lunge with both knees bent in a 90 degree angle.  You should be pushing through your back toe, and front HEEL. Hop back to a standing position with feet together, and switch feet going into a lunge with the opposite leg in front.  Hands should be on your hips and torso up. Front knee NEVER goes over the toe.  If you find these too easy, you can switch directly from one lunge to the next and skip hopping to a standing position in between.

Swimming Superman-  Lay on the ground on your stomach with both hands reaching out in front of you and both legs straight.  Bring everything off the ground (except your hips) and hold it there for 5 seconds.  Leaving your legs up, take your arms from in front of you to behind you as if you are swimming. Reach backwards bringing your chest off the ground as much as you can  And hold for 5 seconds.  then go back to your original superman position.

Crickets-  While you are already in the position from the before exercise, laying face down on the ground.  Interlock your hands and rest your torso on the ground this time.  With your knees spread apart from each other, bend your knees and bring your feet together in the air behind you forming a triangle with your legs. Begin lifting you knees AND thighs off the ground, and feet towards your bottom… Never resting your thighs and knees back on the ground.  Use your butt and lower back for this one.

Tricep Push up-  you can do this one in a regular push up position or with your knees on the ground…. Whichever allows you to have better form.  Either way you are in a push up position with your body flat, and core completely tight… Your butt should not be sticking out at all!  Hands on the ground shoulder width apart, and spine straight looking at the ground slightly in front of you.  Bend your elbows TOWARDS YOUR RIBCAGE, and lower your body down into a push up.  Your elbows should point back behind you as you lower down, and then push back up keeping your body straight the entire time.

Mountain Climbers-  in a push up position on your hands and toes… You will basically be running in place.  Bring your knee towards your chin one at a time as if you are running, alternating as quick as possible.  It sometimes helps to start slow and get the feel for it, and speed up once you get going.  Your feet at NO point should kick towards your bottom.  You want to stay in a nice flat plank low to the ground, and focus on bringing your KNEES to your CHIN!

I am using these same workouts as part of my Body By Vi 90 day challenge. To become the best athlete I can, as well as preparation for  fitness and kiteboarding competitions in the new year!!!

ViSalus  is the fuel for my body and for more information on great protein, fat burners, and supplements feel free to let me know.  Or maybe you want to challenge yourself as well??

Are you up for the challenge???

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“The Daily Sweat”

Posted by bodiesbyball on July 14, 2012 in TRX

Circuit 1 “GRAVITY”

A lot of time we forget how strong gravity really is…
When you exercise using your own body weight, don’t forget- …you are still using plenty of weight. Just think of your weight and imagine lifting it with your arms. lol
So… Let’s Never sell short the idea of working out with our own body weight- No matter where we might be in our level of fitness or strength.
When i think of lifting my entire body against the force of gravity, it makes me shudder a bit- because…
…Remember: Gravity keeps us on a rock that is spinning rapidly through space….

So Today I am giving a serious shout out to our friend- “Gravity” and starting off my ‘Playa 6.0′ – (60 day beach body program) with some very simple motions in more or less a pilates style. We will use both continuous flow as well as some static poses to really begin strengthening our deep inner core, and tightening from within.

*Make sure to focus on your FORM, and try not to break it throughout the exercise. … if you need a quick break simply relax on the floor for a couple seconds… and quickly go back to the position. …But whatever you do don’t start sagging or compromise your form for a couple extra seconds… it’s not really worth it. :) …

*SUPERPLANK*
*Check out extra tips on maximizing your core exercises in “Core Values”

Now for a step by step:

*FIRST* make sure you LOOSEN UP & STRETCH!! … 5 minutes
Muscles tear when they are mad at you for not stretching them.
Don’t piss your muscles off… Stretch them!
Your calves, hamstrings, back… everything! And if you are holding your stretches- try to hold each one for about 30 seconds.
Also Be sure to open up your hips and shoulders and get your machine ready for the work it’s about to do.
(*See good stretching and foam roller technique in “Flexibility”)

Warm up: 6 minutes…
-Just like we start our car and warm up our engine; we must start our engine and warm up our body…

Jumping Jacks- Mummies- Butt kicks
Switch from one to the other every 30 seconds, and find a good pace so you can do this for 6 minutes non stop. *Remember to breathe at a steady pace.

Now for the exercises…

Bridges-12
Form- Lay on your back- Feet planted flat, firm, & shoulder width a part. Ankles should be Directly underneath your knees and your arms by your side- palms facing upwards.
Quickly bring your Hips All the way up- Making your body as flat as possible from your shoulders to your knees.
Tempo- Hold position for 20 seconds
Slowly lower hips- 5 seconds on the way down & immediately bring them back up
(DON’T touch the ground in between reps.)
Really squeeze your bum and use the lower back in order to bring your body off the floor.

Side planks-6 each side
Form- Lay on your side-propped up on one forearm, making sure your elbow is directly below your shoulder Stack your feet- one Right behind the other. (your top foot in- rear)
Place your extra hand on your hip (that is facing the ceiling)-
& make sure your shoulders are lined up with each other & pressed back with good posture.
Also make sure your body is in a STRAIGHT line from elbow to heel.
Tempo- Same as Bridges- Above
(Try not to touch in between reps)

3 point Plank- 5
Form-Sterting in a normal forearm plank. Lift one elbow about an inch off the ground and hold the position. Switch to your foot.. and continue Rotating Clockwise through both elbows and feet. Completing all four is one rep.
Tempo-Hold each one up for 20 seconds, resting after one rep.

Rolling Superman- 5
Form- Rolling from a side superman to a regular superman position (on belly) to other side and then a V pose with back downwards.
Palms facing each other- and arms extended straight up the entire time & toes pointed….
*except- when facing upwards in a V-toes flexed engaging core and arm straight out in front of you (palms still facing each other)
Chest forwards, shoulders back, and chin up.
When facing downwards toes pointed and engage the glutes, with Only hips left on ground
Tempo-Hold each position for 20 seconds. Completing both sides, upwards and downwards- is one rep. Rest in between reps.

Spiderman- 12 each side
Form-Forearm plank bringing knees up to same elbow
Hold knee out and open up hips flat to ground. Don’t roll forward on the toe
Tempo-Keep knee at elbow for 5 seconds and no rest in between

Try for 3 sets,

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