Back on Track

I have not added any post in the last couple months but we are back on track! Check my blog weekly for exercise tips, nutrition, studies, and much more.

Here are some random thoughts and updates for today:

1) This week we are re-formatting the website for Dynamic Training. I can't wait to get it up and running. We have lots of cool things being released in the new year, including a couple of e-books that will be on the site

2) I have put together a new strength program that I have been testing out for the last week or so. The results have been phenominal. It follows the princples of power lifting and sports conditioning, with a couple of rehab/postural exercises.

3) Nutrition of the week:

I have put together two really neat recipes this week. Have fun!

Green Salad with Grilled Chicken, Swiss Cheese & Curried Yogurt Dressing

Ingredients:
1 cup (250 mL) plain yogurt1/4 cup (50 mL) 10 % cream2 tbsp (30 mL) smooth mango chutney (or to taste)2 tbsp (30 mL) finely chopped green onions1 tsp (5 mL) curry powder (or to taste)
8 oz (250 g) boneless, skinless chicken breasts8 oz (250 g) Canadian Swiss cheese cut into matchsticks10 cups (2.5 L) mixed salad greens or Romaine lettuce2 cups (500 mL) cherry tomato halves1-1/4 cups (300 mL) thinly sliced English cucumber1/2 cup (125 mL) carrots cut into matchsticks


Preparation:
Combine yogurt, cream, chutney, onions and curry powder in a medium-sized bowl. Stir until well mixed. Remove 2 tbsp (30 mL) curried yogurt dressing and set remainder aside.
Brush chicken with the 2 tbsp (30 mL) curried yogurt dressing and place on preheated grill. Cook with lid closed over medium heat for 10 minutes or until chicken is no longer pink in centre, turning once halfway through. Remove from heat and slice thinly.
Combine chicken, salad greens, Canadian Swiss cheese, tomatoes, cucumber and carrots in a large salad bowl. Pour remaining curried yogurt dressing over salad and toss well to coat. Add salt and pepper to taste.

Tips: Substitute grilled ham for chicken and spinach leaves for mixed greens or Romaine lettuce.

Nutritional information:
Nutritional information for 1 serving:Energy:350 kcal / 1464 kJ Proteins: 31 g Fat:18 g
Carbohydrate: 16 g

Trainers Though: This is a perfect low Carb power meal. Packed with color, vitamins, and minerals, it is perfect for any one looking to build lean muscle tissue and to burn fat. To cut extra calories, put on half of the cheese. Perfect time to eat this meal? Later evening, after 3pm.



Protein-Carb Almond Blast


Ingredients:
Mix 1 scoop of vanilla or chocolate whey protein
10-12 oz of skim milk
1.2 cup of dry oatmeal
1.2 cup of raisins
12 shredded almonds
1 tbsp of peanut butter.

Mix all ingredients in high power blender until smooth! This is a perfect shake or pudding. Great energy power shakes. Have with a side of fruit for additional Vitamins, Minerals, and healthy Carbohydrates!


Keep Posted for more,


Yours in Health and Fitness,

Adam Bogar