Fall Jeans Challenge Update

This summer has been a busy for Jennifer flying back and forth between here and the Z Health Headquarters in Arizona.

As her training, knowledge and experience have continued to improve she had the opportunity to discover some great new methods and insights for the Jeans Challenge.

In the past we have brought some great tools to our training giving you all the opportunity to test and retest how your nervous system is responding to movement.

Now, we will also be introducing you to a similar method of feedback for your endocrine system.

What do you get? A two-month unlimited classes membership. Weekly one-hour presentations dealing with nutrition, lifestyle challenges, how to make change stick, unsupportive people, etc… And weekly one-on-one sessions to address your individual challenges.

The Challenge runs from September 6th – November 1st, 2014.

Cost is $139 for members, or $539 for non- members (includes two-month membership).

Call 253.223.6365 or email

info@taisofitness.com to reserve your spot today. __________________________________________

Three Ways to Improve Performance

Every now and then you might feel like you are doing everything right, but your progress starts to slow? Well, here are are three great ways to ensure all your hard works helps you get the progress you are looking for.

Long Spine

Those experienced lifters out there I’m sure have heard this one before. For those of you new to lifting, or working out in general, long spine is one of the most potent tools in your tool box.

Your anatomy is designed to deliver the maximal amount of force when the spine is long. If you are going to lift heavy, or get better at a specific lift focusing on long spine will really enable you to break through some plateaus. Long spine sounds simple but let’s discuss the nuisances of this technique.

First, most people have a slight forward head posture. When someone with forward head posture of the C-spine then does a push up, they reinforce the forward head posture and find themselves compensating in other places.

You’ll also see this in squats. An individual will be squatting and looking up as they come up, that then encourages that same forward head posture. While the athlete is trying to facilitate extension in the hips they do themselves a dis- service by losing long spine.

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Breathing

Another simple yet overlooked technique in lifting or working out. Not only do I recommend that you breathe during a workout, I also think you should think of breathing as a short focused exercise.

Why? Because most people don’t inflate their lungs properly, and when you focus on breathing your conscious effort will help you eventually use your respiratory system more effectively.

Breathing is so important to our nervous system our brain requires only a couple of things oxygen, glucose, and activation. Understanding this will pay off in spades in performance. Breathing better equals more oxygen to the brain and that provides more executive function (i.e. will power, energy). If we can’t properly breathe we could find ourselves maybe eating extra glucose (those office donuts) to make up for the

lack of oxygen and without fuel we can forget about getting all of our brain to activate efficiently

A really simple breathing technique that works for me is laying down with knees bent, placing hands on belly and taking a large breathe into my diaphragm and also into my lungs. As I breathe I maintain long spine and focus on keeping my shoulders relaxed.

Tempo

Tempo is varying the speed at which you preform the movement. This could be lifting, running, or dancing – either way you want to be interested in how you move and consciously change it. Why? Physiology 101 the SAID principle, or to put in layman’s terms: you get better at exactly what you do.

When I work with a client and they are struggling to learn or execute proper form I always change tempo and see if they can FEEL the error they make and if they can self correct. This means they get better at correcting themselves instead of relying on me. I want to empower my athletes to understand their bodies and brain storm how they can improve.

Let me give a couple of examples. If someone is a runner we would look at their running gate, find the misalignment ask them to preform a slower similar movement. Then ask if they can feel tightness/choppiness. If they can, then we ask if they can continue to slow it down until they have smoothed the motion out. Or let’s use tempo when it comes to lifting an individual wants to get better a a specific lift we would ask them to preform the lift at their speed. Analyze it and then ask them to perform at different speeds and see if they notice anything different. They would then

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go back to their normal speed and get feedback on how they feel. __________________________________________ Meet A Member: Anders

Asian-Style Meatballs with Sesame Slaw

Anders is another member who has been with us from almost day-one. Even though his music usually gets voted off the island, he still like him.

Favorite Workout Song: “Use My Third Arm” by Pantera

Favorite Treat Meal: Pizza and Cheetos

The Animal That Best Describes You In Beast Mode: Honey Badger (Cuz I don’t give a shit.)

Meatballs

1lb ground turkey
1/4 cup sliced green onions 1 1/2 tsp minced garlic
1 tbsp minced fresh ginger 1/2 tsp sea salt
1/2 tsp black pepper
3 tbsp coconut aminos

Slaw

2 tbsp tahini
2 limes, juiced
3 tbsp sesame oil
1 smallish head red cabbage, sliced thin 1 cup bok choy, sliced thin
1/4 cup sliced green onions
salt and pepper to taste

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Garnish

white sesame seeds lime wedges

Preheat oven to 425. Mix all the meatball ingredients together in a large bowl.

Form the meat into 16 one-ounce meatballs.

Bake for 25 minutes on a rimmed baking sheet lined with parchment paper.

While meatballs are cooking, whisk together tahini, lime juice, and sesame oil.

Slice bok choy, green onions and cabbage using the slicer blade on your food processor or by hand.

Add to the dressing and mis well to combine. Season with salt and pepper to taste.

Plate meatballs on top of slaw, garnish (if using), and Enjoy!

Serves 4

Calories 370 Protein 24g Carbs 15g Sugar 5g Fat 24g

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