Baseball ready, Strength & Conditioning

Baseball ready, Strength & Conditioning

The strength & conditioning program for baseball is designed to improve performance and reduce risk of injury. To improve performance you have to increase sport-specific strength, speed, endurance, flexibility, and power. To prevent injuries you have to condition the entire body to perform the explosive and repetitive tasks encountered in game play.

The baseball season is a marathon, not a sprint.... Most college and high school athletes play all year-round. MLB plays 162 games and the Minor Leagues play 142. The key to effective, injury-free performance is consistency. You have to work on some aspect of your game and fitness every day. You can't play yourself into shape in Spring Training. You can't stop working out on Opening Day. You just can't have a hit-and-miss program and expect to play your best.

How to train is important. For max results and steady gains, use my comprehensive, year-round program based on a periodization model that systematically varies the exercises performed, the intensity of the workout, and the volume of the workout done from week-to-week and month-to-month, 365 days a year! If you or your son have a goal to make the "Major Leagues", then please ask me how I can help!

Tip: As a pitcher, there is a 3-link chain that is a big concern for a power pitcher; generating force through your legs and applying it with your arms, but that energy must be transferred through the trunk.

By Charles Miskel, Personal Trainer.  e-mail: mrmiskel@yahoo.com

Exercise & Pregnancy

Exercise during pregnancy

Does exercising sound too much like a chore? We've got seven fantastic reasons why you'll actually love it!

1. Boosts energy

2. Sleep better

3. Reduce pregnancy discomfort

4. Prepare for childbirth

5. Reduce stress and lift your spirits

6. Improve your self image

7. Get your body back faster after childbirth

Pregnancy can steal your energy, but regular bouts of exercise will help you get thru your day! And the good news is you can safely start an exercise program during pregnancy even if you’ve been a couch potato up until now! According to the American College of Obstetricians and Gynecologists, you can safely take place in 30 minutes or more of moderate exercise everyday, as long as you don’t have a medical condition or complication that your doctor or midwife has told you rules out exercise or limits your activity level.

Start slowly and wisely

Beginners should start by exercising 15 to 20 minutes at a time, three days a week -preferably with a day of rest between workouts. Don't go for the burn and don't exercise to exhaustion. A good rule of thumb: Slow down if you can't comfortably carry on a conversation.

Stick to low impact exercises such as, Walking, low impact aerobics, cycling, swimming, prenatal yoga and stretching.
Be careful to eat properly and get enough fluids. Being pregnant means you need approximately 300 extra calories a day, depending on your pre pregnancy weight. 

If you are not new to fitness, then the general rule of thumb is, if you did it before, then you can do it during. With of course some common sense involved! Every woman is different. So listen to your body! Talk to your Dr. and most of all, get a lot of rest!

 

Melanie Elliott

Personal Trainer, Group Exercise Instructor

6 Months Pregnant

Holiday Recipe

Apple Crisp

5 peeled organic apples (save peels)

Handful of dates - chopped

1 tsp. pumpkin pie spice

½ tsp. ground ginger

¼ cup chia seeds

4 T. lemon juice

2 tsp. cinnamon

¼ cup coconut sugar

1 cup rolled gluten free oats

¼ cup coconut flour

¼ cup un-sweet shredded coconut

¼ cup ground golden flax seeds

1 tsp. real vanilla extract

¼ cup agave nectar

1 egg

½ cup coconut oil

Molasses for drizzling

Chop apple in bite size pieces and process peels in food processor until finely ground.

  Mix apples, peels, dates, lemon juice, 1 tsp. cinnamon, ginger, pumpkin pie spice, coconut sugar

And chia seeds in a large mixing bowl and transfer to a deep pie dish or square baking dish.

Then mix together rolled oats, coconut flour, shredded coconut, flax seeds, and 1 tsp. cinnamon.

 Add agave nectar, vanilla, egg and coconut oil and cut into oat mixture with fork

or mix with fingers until crumbly.

Top apples with oat crumble and press down firmly. 

Drizzle with molasses and bake at 325 for about 30 minutes until a little bubbly around sides.

  If top browns too quickly cover with foil.

Serve with a dollop of Purely Decadent Coconut Milk Ice Cream.

Enjoy every bite slowly and mindfully!
Cheri Soraparu, MS, CCN
www.bewellbalanced.org

Health Food

We have just returned from yet another Natural Food Show with a few new products for your convenience!
We work very hard to bring you the healthiest minimally processed and convenient foods on the market.  As a nutritionist I diligently read all the labels to make sure the ingredients are as clean as possible.  I also speak with the manufacture to understand where the food is sourced from.
We try and choose our food products from local & honest companies.  Most of our products are gluten free, corn free, contain minimal to no dairy and minimal cane sugar.
We have done the work for you!  No longer will you have to spend hours reading labels at the grocery store.
We appreciate your support of our wellness efforts.  Contact me if you would like us to carry something specific! Nutrition@TeamFitness.INFO

Be Well,
Cheri Soraparu, MS, CCN
Director of Nutrition & Training

Fat Fall Off Results for Spring Session

Congratulations to our Fabulous Fat Fall Off Participants!  You all did wonderful and had incredible results!

Our Biggest Loser this time was Ms. Joanne with a 10.95% reduction in body fat!

Tied for 2nd was Agnes & Shanice with over 9% body fat lost.

Spring session lost over 150# of body fat (and a few have yet to be weighed!)  an average of 13# per person.


Summer session begins June 6th!

Sexy Summer Slimdown... you can achieve the above results too!

Kids Fitness

Kids Fitness & Kids Club

Are you a Facebook user?  Kids Fitness now has it's own page on Facebook.  Here you can get daily updates on what's going on with our kids programs and ask questions or leave comments for the Kids Fitness staff!  Just search Kids Fitness on Facebook and and "like" it and wham-o!  Direct connection to what's happening for kids at Team Fitness!

We recently had an Easter coloring contest and here are our winners! 
Drake Willard (age 3)
Sophia Lochmann (age 6)
Kaitlynn Itska (age 9)
Congrats kids!

Testimonial to King 5- Thanks Tonya!

I wanted to tell you about Team Fitness in Lake Stevens. It is all inclusive with physical therapy (Reaction Therapy), Nutrition (Well Balanced Nutrition & More), great personal trainers, swimming lessons for toddlers & kids, basketball court, daycare, kids athletics, hot yoga, cyclling, intensity, weight classes, a salon, a chiropractor and more.

 

The reason I bring them up, is many of us have struggled to loose weight, feel better, deal with allergies or GI issues and other health problems. I was one of the many that have walked through their doors. This was different though. The owner automatically gave me free direction and advise on who to speak with about what, from weight, being sick, knee issues, foot injuries, eating right etc. I met with every proffessional in the building within 1/2 a day for consultations, took their advice, started on new supplements, committed to a a month of detoxing with an entire group (which we lost 270ibs total as a group), was diagnosed intolerances and how to catch them (such as dairy, wheat, gluten, etc). How to manage my workouts, stretching,injury prevention. All while they have a daycare so I can really focus on my self.

 

I am not the only story from this gym, there are so many it's almost unbelievable. I went for  a physical not 3 months ago and my doctor wanted the information as she was so impressed with the turn around in my GI problems, how I looked, rested, good attitude, weight loss, and best part everyblood test she performed was within ideal ranges.

 

Please check out this organization as I feel they really go out of their way to make success a part of everyone's life who walks through their doors (if they want it).

Thank you

Yours Truly,



Tonya Brobeck | Real Estate Brokertonyabrobeck@windermere.com
CELL: (425) 268-1066
WINDERMERE LAKE STEVENS
9327 4th Street NE Suite #3
Lake Stevens, WA 98258

Saturday hair appointments now available at Team Fitness Salon!!

Happy Spring!!!!

Spring is here!!!! We all know nothing feels better than a fresh new look to start off a new season!! Take some time for yourself!! With complimentary childcare..we make it easy! Stop by the salon and make your appointment today!!!

Counting points is not the answer!

There was an article this morning about how Weight Watches finally is changing their program to focus on whole un-processed food!  Yea, It is about time!  Although calories are important to the overall equation for weight loss, we need to focus on increasing metabolism long term.  Yes we can lose weight by replacing a meal with a Twinkie because we dropped out calories, but we will lose precious nutrients and lean body mass that help our metabolism long term.

Whole un-processed food is CRITICAL to our long term wellness!  We continually help our members and the community loose BODY FAT and increase lean body mass (which increases metabolism) through clean whole food nutrition and strength training.

Stay tuned for our fantastic Fat Fall Off Results!

MARCH IS NATIONAL NUTRITION MONTH!
Schedule with Cheri and receive 15% off your nutrition service.
Nutrition@teamfitness.info

Gotta Love Maca

Maca is a root from South America, which has been used for hundreds of years for stamina, fatigue and sexual energy.  It contains several nutrients and has a malty taste.

We have it available at Team Fitness Lake Stevens to add as a boost to your smoothies!

You can also find it roasted and have it in place of coffee.

Less is More, Gluten Free & Health Food Store

We at Team Fitness continually strive to meet the wellness needs of our members and community.  Beginning with the addition of a Licensed Nutritionist and her guidance we have expanded our pro-shop and smoothie bar to include many healthier options.

With the emerging research on gluten intolerances and toxic burden we have dedicated ourselves to offering products that are gluten free and contain as little artificial ingredients as possible.

Currently, we carry quinoa (a super grain, complete protein!), coconut oil, organic un-sweet soy milk, un-sweet almond & coconut milk, apple chips, varied whole food protein and snack bars, almond butter, coconut juice (water), zevia soda, pre-cooked brown rice, steiva sweetener, agave nectar.

We also offer organic steel cut oatmeal with organic berries, dairy free organic smoothies to go!

Stay tuned... we will be carrying more!

Lose up to 30 pounds in 30 days

4th time running... Fat Fall Off!

This time we are adding a BIGGEST LOSER competition!

Our program was developed by Licensed Clinical Nutritionist, Cheri Soraparu, MS & Mike Liberato, long time Certified Personal Trainer.  They designed the program to be a la carte, meaning you choose what piece(s) intrigue you the most.  All components are fat loss services and are discounted up to 60%.

Cheri & Mike are passionate about helping other become healthier and this program has proven it's self each time with indisputable results in body fat reduction (tested hydro-statically, aka under water) substantial grains in energy levels and fitness and a general change in lifestyle.  Many of our participants have literally told them "this program has changed my life"

One participant in our fall session said "I have felt the best I've ever felt during the program, my digestion was better, my mood was better, I didn't have ANY sugar cravings and I finally GOT it the food is fuel... I never understood that!"  KD

Visit our You Tube  http://www.youtube.com/user/TeamFitnessLLC  page to listen to four ladies experiences with the program and read our blogs titled Fat Fall Off for Lacie's experience with it.

For more info come to our meeting  Thursday January 20th 6:30pm in Snohomish or Friday January 21st 6:30pm in Lake Stevens for all the details!