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GroundFlow Week 9

by Ken Froese on

GroundFlow Week 9 This week we look at a basic push-up. For arm position, hold arms as if you were jogging and transfer that to the ground. In the beginning I prefer elbows in toward the core.  But once you can perform 10 or more push-ups, I encourage people to change hand / arm positions as often as positble.   Push-ups on the backs of hands. Go slow with these, begin from the knees… Read more

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GroundFlow Week 8

by Ken Froese on

Week 8 Knee circles  This is one of my favorite drills for knee mobility. This one is a little tough to descibe so its best to watch the video.  Since it will be "stressing" your knees at angles they may not be used to, go slow and use your hands before attempting to perform them without hands.   Workout: 1. Z-Sit, reach forward, alternate sides 2. Seiza to squat 3. Z-Sit switch  4. Staggered… Read more

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GroundFlow Week 7

by Ken Froese on

GroundFlow Week 7 This week we begin forward rolls from the knees. Again I want to emphasize there should be no pressure on the head or neck as we roll.  You should be able to pick your head up so it does not make contact with the ground as you roll. You will learn more trying to roll slowly, then just using momentum and trying to "blast" through it. 1. Begin on knees, hands… Read more

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GroundFlow Week 6

by Ken Froese on

GroundFlow Week 6 Rolling Rolling Rolling.... This week we begin backward rolls. Since there is a lot of vestibular stimulation with rolling, go slow.  If you feel dizzy stop until you feel "recovered", ease into rolling by adding more reps each day. Also you should feel no pressure on your neck when your rolling.  Since these same rolls can be performed on concrete the head and neck should not even be touching the ground… Read more

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GroundFlow Week 5

by Ken Froese on

Week 5 This week we are adding a shin roll drill.  If you have a basketball or med ball available they're great for learning this drill     1.  Squats, exhale down - inhale up 2.  Squats, inhale down - exhale up 3. Seiza position to squat, without hands 4.  Z-sit switch without hands 5.  Staggered stance squat left 6.  Staggered stance squat right 7.  Z-sit switch with arm screw 8.  Z-sit switch with… Read more

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GroundFlow week 4

by Ken Froese on

Week 4 This week we are adding a straight back sit up and hip extension from Z-sit position, so we can rise from the floor without using our hands. Warm up with arm screw on wall, really try and emphasize moving your thoracic spine from flexion to extension. In this training session we will be working for time again, except for the no hands get up at the end which we will be performed… Read more

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GroundFlow week 3

by Ken Froese on

This week we start facing a wall to learn the arm screw mechanics, which lead into a thoracic spine mobility drill. On the floor we learn the z- sit position. 1, Practice z-sit switches with arms behind back. Feet stay on the floor, drop knees side to side. 2. Practice z-sit switches with the arm screw 3. Practice z-sit switches without arms 4. Practice z-sit switches combining arm screw and squat Once you practiced… Read more

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GroundFlow Week 2

by Ken Froese on

Welcome to week 2 This week we are covering the basic straight back bodyweight squat, stagered stance squat and seiza position.   For the squat, keep the feet around shoulders width apart and turn the toes out around 15-20 degress. Try and keep a "big chest" as you go down which will inturn help keep your spine straight / neutral. If you can not go all the way down with out your heels coming up… Read more

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Road Map to Week 13 or what to do after goFIT

by m.c. schraefel on

What can you get out of goFIT that goes beyond week 12? A wee story - some years ago when i was trying to rebuild my fitness, i did a 90day program. Followed it religiously in order to get ripped, and strong and all those things such programs promise. It was v. intense, but a question that kept coming up as the weeks ticked on was what do i do on day 91? I… Read more

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Breath work drills for GroundFlow

by Ken Froese on

As part of the GoFit challenege for the next 10 weeks, I will be posting weekly videos of ground based movement drills.   For the first week I would like to begin with two breathing awareness drills, as the ability to consciously control our breath directly effects the quality of our movement. The average person takes 22,000 breaths a day without ever thinking about it. When you sit in a chair, do you sit… Read more

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We can't count calories; we don't eat calories; here's how we might think about food.

by m.c. schraefel on

WE CANNOT Eat CALORIES so we do we talk about eating them - usually fewer of them? or burning them? Neither point makes sense - they're not possible. After all, what is a calorie? How would you describe it to a four year old? In contrast, how would you describe a banana? How does being able to describe something about food relate to eating better?  Perhaps it's that we eat food, not calories… Read more

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How to Eat to Burn Fat while doing GoFIT

by m.c. schraefel on

An easy approach to burning more fat while pumping up movement minutes is to focus on more food - of a particular kind: whole (minimally processed) food. Here's what to look for: food where you can identify exactly what that food is. veggies - greens rock - legumes like chick pease, lentils etc - stuff that formally had eyes things from stuff that has eyes - like eggs If we eat bread or pasta… Read more

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Recipe: Caribbean Seafood Chowder

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This chowder is vibrant, with a warm predominant ginger flavor, just enough spice, and a hearty tomato broth. If you can find conch meat, it really is amazing, but shrimp also produces a delicious soup. Note that conch meat needs to simmer for the whole hour to become tender. If using shrimp, you’ll just add it at the end.  Serves 2 (Large servings) Ingredients:   1 teaspoon olive oil 1 carrot, finely chopped … Read more

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Recipe: Calamari with Tomatoes & Herbs

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This recipe can be made with either parsley or basil, but if you’ve got both herbs handy, use both.  If you enjoy its briny flavor, a teaspoon of anchovy paste stirred into the sauce along with the herbs is an amazing addition to this recipe. Serves 4 Ingredients:   1 can no-salt-added diced tomatoes 1 plum tomato, chopped 3 cloves garlic, minced ½ cup finely chopped sweet onion 1/3 cup minced herbs (parsley, basil… Read more

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Recipe: Butternut and Roasted Garlic Soup

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Serves 6 (5-7 cups depending on water added) Ingredients:   Olive oil spray 1 butternut squash, about 2 lbs 1 head garlic 4 cups vegetable or chicken broth (or 4 cups water + 4 tsp Better than Bouillon) Salt and pepper to taste How to:   Preheat oven to 425°F and line a baking sheet with foil. Slice tops off each clove of garlic, leaving the head intact. Drizzle cut surface lightly with oil… Read more

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Recipe: Buffalo Shrimp Salad

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Serves 1 Ingredients:   4 ounces frozen cooked shrimp 2 tablespoons buffalo wing sauce 2 cups baby spinach ½ cup red bell pepper, chopped  1/3 cup red onion strips ½ ounce blue cheese crumbles  How to:   Place shrimp in a small pan over medium heat and cook until thawed and hot. Turn off heat and toss with buffalo sauce.  Place spinach, red pepper and onion on a plate. Top with shrimp and… Read more

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Recipe: Bruschetta Chicken

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This recipe is a fabulous way to use tomatoes and basil in the summertime, when they’re at their peak. It’s also incredibly easy and pleases just about everyone. Serves 2 Ingredients:   1 large tomato, chopped 1 large garlic clove, crushed or minced 2 teaspoons extra virgin olive oil 1 teaspoon balsamic vinegar 1/8 teaspoon salt 10 large basil leaves, chopped  2 (5 ounce) chicken breasts How to:   In a medium bowl, combine… Read more

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Recipe: Black Bean Burger Fajita Salad

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Fajita vegetables, black beans, avocado and cheese make this a Tex-Mex delight that’s satisfying and nutritious, without all the grease of a burrito or fajita entrée. You can make your own black bean burgers or use a frozen option such as Morningstar Farms, for convenience.  Serves 1 Ingredients:   Cooking spray ¾ cup bell pepper strips (frozen or fresh) ¼ cup chopped onion 2 white mushrooms, sliced Salt Chipotle powder 2 cups baby… Read more

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Recipe: Beefy Stuffed Poblanos

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This recipe works perfectly with ground beef or with vegetarian frozen crumbles. I love it both ways.    Makes 3 large servings (2 halves each)   Ingredients: 3 large poblano peppers 1¼ cups fat free canned refried beans 1 pound extra-lean ground beef (or 12 oz vegetarian crumbles)  ½ cup salsa (hot, medium or mild) ¾ cup shredded low fat mozzarella cheese (3 ounces)  How to:   Preheat oven to 350°F. Line a… Read more

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Recipe: Beef - Vegetable Ragu over Spaghetti Squash

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Serves 3 Ingredients:   1 medium spaghetti squash 2/3 pound lean ground beef 4 cloves garlic 1 cup sliced mushrooms 1 zucchini, cubed ½ yellow onion, chopped 1 (14 ounce) can diced tomatoes ½ teaspoon dried basil ½ teaspoon red pepper flakes ¼ teaspoon salt 4 cups raw baby spinach How to:   Cut squash in half lengthwise and scrape out seeds. Wrap one half in a wet paper towel and microwave for 6… Read more

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Recipe: Beef Stew with Sweet Potatoes

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Substituting in sweet potatoes for white potatoes boosts nutrition content, and this stew also has more veggies than many beef stew recipes. This stew has a great nutrient profile for a post-workout meal. Serves 6 Ingredients:   2 pounds lean beef cubes  ½ teaspoon seasoned salt ½ teaspoon ground black pepper 3 cloves garlic, minced 2 teaspoons paprika 1 tablespoon Worcestershire sauce 12 oz (350 grams) peeled yam, 1-inch cubes 1½ cups beef broth… Read more

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Recipe: Beef and Bean Sauce

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Lean protein, complex carbohydrates and fiber make this a great sauce to pair with any vegetable and have an easy, complete meal. You can also make big batches of this sauce to freeze in containers and pull out on busy days when you want the convenience of not having to cook.  Servers 4 Ingredients:   1 teaspoon olive oil 1 pound extra-lean ground beef (96%)  1 cup chopped onion 3 garlic cloves, minced… Read more

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Recipe: Barley Raspberry Feta Salad

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Using some cooked grains atop a salad provides a boost of minerals and complex carbohydrates, plus they add a delightful chewy texture and soak up flavors from whatever dressing you enjoy. This salad pairs sweet raspberries with salty feta cheese, with just enough red onion for crunch. Not a fan of onion in salads? Swap it out for another crunchy ingredient like carrots, jicama, or celery.  Serves 2 Ingredients: 3 cups mixed salad… Read more

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Recipe: Baked Portobellos with Tomato

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  Servers 2   Ingredients:    Olive oil cooking spray 2 large Portobello mushroom caps (6-7 ounces total) 1 tablespoon balsamic vinegar 2 medium tomatoes, sliced ½ teaspoon dried basil ¼ teaspoon salt ¼ teaspoon garlic powder How to: Preheat oven to 400°F. Line a baking sheet with foil and coat with cooking spray.  Place mushrooms gills-up on baking sheet and mist with cooking spray. Drizzle each cap with ½ tablespoon balsamic vinegar… Read more

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Recipe: Autumn Stuffed Acorn Squash

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This is a quick dish, which utilized the microwave to cook the squash. If you have the time, you can also bake the squash at 375 degrees for about 30 minutes. If you aren’t a fan of acorn squash or want a lower carbohydrate meal, try using 2 large red bell peppers instead. Simply microwave the pepper halves for 90 seconds, without using any additional water. Variation: try adding walnuts or pecans in step… Read more

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Recipe: Asparagus and Blue Cheese Soup

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This creamy, rich-tasting soup gets a punch of flavor from blue cheese. But don’t be fooled by the taste, it’s quite low in both calories and fat. Enjoy this as a delicious starter or course to a meal; it’s particularly wonderful when paired with beef or steak.      Serves 2   Ingredients: 1½ cups chicken broth 1 ½ cups finely chopped cauliflower 12 asparagus spears, chopped (tips reserved) 1 garlic clove, chopped… Read more

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Recipe: Asian Chicken with Peanut Sauce

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Peanut sauce is savory, a little sweet, a little spicy, and of course, peanutty. This version gets a low-fat makeover by using peanut flour, but you can also use peanut butter if you don’t have peanut flour on hand. (I know it’s not exactly a staple in most people’s kitchens.) Broccoli slaw is pre-shredded broccoli, cabbage and carrots. You can find it near bagged salads in most grocery stores. It’s wonderfully effort-saving! Makes… Read more

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Recipe: Arugula and Walnut Stuffed Portobellos

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This recipe also works wonderfully with crimini (baby bella) mushrooms for delicious bite-sized appetizers. You’ll need about 8 ounces of criminis if you go that route. Simply prepare the filling and stuff as in the recipe below, and bake for the same length of time.    Serves 2   Ingredients: Olive oil spray 2 portobello mushrooms 1 cup baby arugula (not packed, about 1 ounce), chopped 3 walnut halves, minced 1 egg 1/8… Read more

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Recipe: Apricot, Basil and Goat Cheese Stuffed Chicken

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    Serves 4   Ingredients: Olive oil spray 4 skinless chicken breasts (about 1¼ lb total) 10 large basil leaves, shredded 4 dried apricots, finely chopped 2 ounces goat cheese 1/8 teaspoon salt (plus additional) 1/8 teaspoon black pepper (plus additional)   How to: Preheat oven to 400°F and line a baking sheet with foil. Coat foil with olive oil spray and set aside.  In a medium bowl, combine basil, apricots, goat… Read more

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Recipe: Arugula, Barley and Blackberry Salad

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This salad is packed with belly-filling, cholesterol-fighting fibre. The combination of textures in this salad is delightful: chewy barley, juicy berries, and crisp peppers and onions all complement each other wonderfully. Top with the dressing of your choice. I like to cook up big batches of barley to top salads like this one, or heat up with milk and cinnamon as a hearty hot cereal. For a complete lunch or dinner, add some protein… Read more

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Recipe: Antipasto Salad

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This recipe is a great one to have in your arsenal for busy times because it comes together quickly and provides delicious leftovers for several meals, which means finding a healthy lunch is one less thing on your to-do list! You can enjoy this flavorful antipasto on its own or serve as a side dish with grilled chicken. You can find roasted red peppers and pepperoncini in jars, sold near pickles and olives in most grocery… Read more

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Want to lose weight (burn fat)? EAT MORE of these things.

by m.c. schraefel on

When many of us try to start burning off the fat in our bodies we immediately assume we must convert everything to LESS. Less fat, less starch less desert less less less. That's not a great place to start, according to Ryan Andrews. He suggest concentrating on doing MORE than doing less. Ryan Andrews (interview here) is a Nutrisitionst, has in fact writtent a text book for a nutrition grad course, and is author… Read more

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Crossfit: Are you crazy??!

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You may have heard of Crossfit before, or you may have not. Crossfit is how I exercise, and I love it.   What is it?   It is a way of exercising conceived in its form by Greg Glassman in the USA over 10 years ago. The ideas behind it are to work on all aspects of fitness, not just on stamina or strength, but a whole range of different areas. There are ten… Read more

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Teaching an old dog new tricks

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The number of different sports you can get involved in seems to be endless. Looking at the minutes of activity recorded by my team, many of them seem to involve dogs. So much so that the other team at Sport and Wellbeing have talked about getting a team dog to up their minutes. Luckily they haven’t seen the amount of time some of our team spend with chickens and ducks, or Sport and Wellbeing… Read more

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The #goFIT13 challenge.

by m.c. schraefel on

  Congratulations on joining the #goFIT13 challenge. What we'll be doing with the Week 13 blog is looking at how we can use what we do during the challenge to keep the momentum for wellbeing going once the challenge is over: how can we make these 12 weeks work for week 13 - and beyond. Here's a first tip to practice over the coming weeks: prepare for change. PLANNING IT IN. If moving more… Read more

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The journey I took to become a Strength and Conditioning Coach

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Article by Chris Szedlak, Sport and Wellbeing About 12 years ago, after trying to become an accountant having to study and manage a young family I was diagnosed with chronic fatigue.  Re-evaluating my live and what I really wanted to do led me to a journey that incorporated physical exercises into my daily routine.  Physical exercises are known to help chronic fatigues sufferers and after persevering with it over the years I… Read more

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Pilates for Men

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Article by Jo Harvey, Sport and Wellbeing  Real men pump iron don't they?  Pilates is too easy and it isn't really exercise is it?  Try telling that to the countless premier league football teams, international cricket teams, golfers, tennis players and Olympic athletes across the land who all incorporate Pilates-based exercises into their weekly training regime.    Joseph Pilates (the founder) was a boxer and self-defence instructor and although dancers were… Read more

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Trim the Fat!

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Article by Jo Harvey, Sport and Wellbeing Making some simple changes to your diet can add up to a big difference in your health and wellbeing. Try the following suggestions to improve the quality of your nutrition and trim the fat!! TRY TO LIMIT YOUR INTAKE OF THE FOLLOWING: Butter, margarine and any other solid spreading fats Deep-fried foods Fatty meats and processed meat products e.g sausages, burgers Pastry dishes Cakes, biscuits and… Read more

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Recipe: Roasted Root Vegetables

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Fall is a great season for roasted root vegetables.  Not only do the bright red and orange colors remind me of fall leaves, hot cooked vegetables are so much more appealing than salads on cold evenings! Fresh beets have a natural sweetness that really comes out when roasted. Carrots pack lots of vitamin A and also contribute a sweet flavor, which complements the earthy flavor of parsnips. Root vegetables are in season this… Read more

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Recipe: Popeye Omelet

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Want to start your day with a leg up on everyone else? Get in some protein and vegetables! Compared to a breakfast that is mostly carbohydrate, like cereal or oatmeal, getting protein will keep you full and energized for hours. It also will prevent you from seeking out high fat and high sugar foods later in the day.  The vegetables also get you a hefty boost of vitamin and mineral nutrition. Swap the… Read more

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Aikido

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  Aikido article Aikido, like many martial arts, is a great way to increase fitness. This is done by stretching as well as the various techniques involved, and this makes it a great way to stay healthy. For instance some of the exercises help to improve core strength and posture. When practicing rolling for instance, which is meant to be done smoothly and quietly, you have to use your core muscles to keep the… Read more

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How to Use a Rowing Machine Correctly - Part 1

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An Introduction to Rowing Rowing is a sport which can be enjoyed by people of all ages, sizes and abilities. It provides one of the most comprehensive workouts you can get from one activity, working all the major muscle groups. Rowing can be done in different types of boat on the water, or on an indoor rowing machine, which rowers call an ergometer (often just shortened to erg, or ergo), from the Greek ergo… Read more

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Beginners Guide to Swimming

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Article by Olly Drew,  Sport and Wellbeing   So. Swimming. Splashing around in the wet stuff! I’m going to start with a statistic that I’m sure that everybody has heard. 70% of the planet that we exist on is water. In my mind therefore it seems like a pretty good idea to be able handle it. Now I would harp on about swimming, I’ve been doing it for over ¾ of my life, and I… Read more

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P is for Performance

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Article by Dr Ali Hill, Sport and Wellbeing WALKING ON THIN ICE You’ve all heard “you are what you eat”. But did you know that what you drink can affect you too? Loss of only 2% of your body weight due to dehydration significantly reduces your physical and mental performance*, affecting your ability to think, react and respond. Headaches and dizziness are signs you’ve not drunk enough**.   WATER UNDER THE BRIDGE The Department… Read more