RECIPE: Greek Stir-Fry + Meal Prep Haven Containers

 Greek Stir-Fry

Prep Time: 8-10 min

Serves: 4-5

Ingredients	Calories	Fat (g)	Carbs (g)	Protein (g)
• 1 lb. ground beef	1152	90	0	78
• 1 lb. frozen green beans	140	0	28	6
• 1 large onion	60	0	14	4
• 2 tbsp. coconut oil	234	28	0	0
• 1 15-oz. can of diced tomatoes	85	0	21	2
• 1 tsp. basil • 1 tsp. salt • 1 tsp. oregano • 1 tsp. garlic powder
Totals	1671	118	63	90
Per Serving	334	23.5	12.5	18

Instructions
• Melt oil in a large skillet and add diced onion.
• Cook three minutes or until starting to become translucent.
• Add ground meat and cook until well browned.
• While cooking, add spices.
• Once meat is browned, add the diced tomatoes (drain off liquid first!), green beans and any additional spices if needed.
• Cover pan and simmer 15+ minutes or until all vegetables have softened.
• Check after ten minutes and add a couple tablespoons of water or chicken broth if needed.
• Serve warm and enjoy!


Meal Prep Haven 1, 2, and 3 compartment containers:

• DESIGNED FOR MEAL PREP: Easily store food while prepping in advance. Pop your pre-made meals in the freezer for storage and thaw them in the fridge overnight for the next days meal. 
• EXCELLENT FOR PORTION CONTROL: Each container stores up to 17 oz of food, making it a great tool for keeping your diet in check. 
• BPA FREE: All our containers are certified BPA free to ensure that youre not exposed to chemicals typically found in containers. 
• MICROWAVE & DISHWASHER SAFE: These containers can withstand the freezer, fridge, microwave & dishwasher (top rack). Use them again and again so that you can save time & money.

Built for meal preppers, by meal preppers, that's our motto. At Meal Prep Haven, we know that preparation is the key to meeting your fitness goals. With the right tools and mindset we're here to empower all of our customer to stay happy, fit and healthy.

Weight loss isn't easy. In fact, it's damn hard. That's why we built our containers to help our customers plan their meals for the week ahead. Our 1 compartment containers help you stick your diet plan. Simply cook for the week ahead, portion them out evenly across a week's worth of containers and voila! your weekly nutritional needs are set ahead.

Order yours here: 
http://www.mealprephaven.com/store/
Meal Prep Haven on Amazon

Simple product that arrives quickly and does it's job perfectly. As a college student, meal prep has become crucial to managing my time wisely while still eating well. This product has aided me greatly in that endeavor. The containers survive the microwave no problem, even though they are quite thin and light. The seal is good all the way around the container and have yet to experience any leaks in my backpack when they are full of chicken breast and beans on my walks to class. These are also far more affordable than other leading brands. Highly recommend.

OpEd: Does Your Doctor Even Lift Bro??

 What’s your experience with dealing with doctors/PTs/chiros who treat like this?

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I’m not here to call in to question pain medication, or passive treatments (like soft tissue work or electrical stimulation or even joint manipulation) ... but I am here to challenge the use of those as the ONLY treatment in dealing with an injury. The medical system today is largely broken because we so heavily rely on what professionals do or give to those dealing with injuries. This creates a dependency on those treatments and doesn’t empower the injured person to take control and actively participate in the rehab process.
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Too many doctors ONLY prescribe pain meds & tell you to take time off. Too many physical therapists, physios & chiropractors rely on passive treatments instead of taking a step back & treating the person in front of them and how they move! Are there good professionals in all of these fields? YES & I applaud those who are taking a stand to change things but I think we can all agree we have more work to do!🙌🏼
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Now this is also a two way street because as athletes, WE need to quit searching out the quick fix.Sometimes the right approach is a longer process. BUT with the right team in place & the right approach that does not rely ONLY on passive treatments we can hope to find lasting results that keep you lifting and participating in whatever fitness aspirations you have for life.🏋🏼‍♀️

Product Review: XPO Trainer

 Product Details:

Multi-Purpose and All Surface!
The XPO Trainer® is not only the very first exercise sled on wheels but a training device so versatile that it serves multiple purposes:

Athletes
For the athlete it is simply the most effective push sled on the market today. With its revolutionary patent-pending exponential resistance curve, it delivers the ultimate workout in the shortest time possible! The XPO Trainer's automatically adjusting power demands will humble the most elite athletes from any sport.

Rehab and Physical TherapyFor the trainer, physical therapist, or individual working on rehab or recovery from injury, the same exponential resistance curve provides a safe method to work natural movements that will adjust to the needs of the user. Instead of pushing against a static object such as a wall, or pushing against a traditional sled that can quickly slide away and lead to further injury, the XPO Trainer provides a very low rolling resistance at low speeds with an immediate and automatic increase in resistance that will provide an opportunity for the user to regain equilibrium safely.

XPO Trainer Features

• Nearly silent operation. 
• Removable handles for easy transport, portability, and storage. 
• Safe for use on almost any surface, even indoors. 
• Suitable for any level from rehab to training elite athletes. 
• The only trainer or sled ever made that gets eXPOnentially harder to push the faster you go.
• Assembled Sled Weight: 60lbs

My Review:

Developed by Bill Strahan, co founder of Armored Fitness Equipment,  the "XPO" stands for Exponential Power Output. The XPO Trainer meets force with force, with all the resistance coming from a damper like motor. There is no friction, skidding or tearing up the surface since it is on wheels. Its smooth and quiet. One plate is all you need for some traction, no more loading up a few hundred pounds for a sled workout, or having to constantly change the weights due to variance in athlete What I love about it, is a you fatigue you slow down but you don't grind to a stop.

The faster you push it, the harder it gets. The XPO Sled is designed to bolster explosive functional power for any class of athlete from the most elite to your grandmother, on all types of different surfaces. Unlike traditional push sleds and pull sleds that are abrasive on most flooring surfaces,The XPOs durable inflated rubber wheels are easy on indoor surfaces such as carpet and rugged enough for outdoor training on grass, turf, concrete or asphalt and even slightly uneven surfaces. This makes the XPO the perfect training tool for sports performance centers, sports teams, crossfit gyms and even physical therapy clinics!  

When rehabbing individuals in the therapy setting, implementing sled pushes allows your body to naturally work the core muscles and those of the hips and legs simultaneously without having to instruct someone to do multiple exercises for activation or isolation single muscles.  Once an individual is able, this can help save a lot of time and teach more practical applications of muscle engagement.  The XPO sled resistance progresses along as the patient recovers increased work capacity, which means no more guessing if the weight is appropriate for their plan of care.  As their capacity to push this sled increases the individual is forced to place their trunk in  good position and create appropriate stiffness to continue pushing at force, thus this sled is extremely helpful in reinforcing proper positioning while also being the perfect progressive resistance tool.

My Rating: 9/10
An XPO workout is easy to get into, feels great, and takes less time than existing aerobic and strength exercise to deliver more of the results you desire. A few critiques to justify my rating include price point, and attachments.  I know this sled is not the cheapest on the market ($700) but one sled can be used for any number of individuals and serve all their needs equally.  Another thing I was a little disappointed in was that it was missing different attachments or hand holds for different pushing or pulling grips.  Looking similar to your standard prowler sled I was wishing it had a high and low bars, as well as  carabiner loop in the front for sled pulls and drags (or atleast options for such features).  However, the standard sled push is what the XPO does best, and is by far my top ranked piece of equipment for the movement.  In summary, training advantages I noticed include: safe acceleration/deceleration, full body engagement, convenience for groups, and being surface friendly.

Nothing is more functional than feet on the ground training your body in real world, not simulated, athletic movements. Increase speed, acceleration, and explosive power on the surface you play on.

You can get your own XPO Trainer sled on their website using this link:
https://www.armoredfitness.com/products/xpo-trainer

Top 5 Kettlebell Movements - Part 2

 The Snatch is one of the quintessential kettlebell movements; the combination of strength, power, stability, and cardiovascular fitness embodies kettlebell lifting perfectly. Whether you want to build power or strength endurance, the Snatch is a great exercise to add to your training. Another reason to love the kettlebell Snatch is that the movement is accessible to a larger population than the barbell Snatch; the mobility requirement is less stringent, with many of the same benefits.

Since the Snatch is a highly technical movement, take plenty of time to practice with a light kettlebell. The neuromuscular system needs time to coordinate the movement and build muscle memory. The shoulder also needs time to build stability in the overhead position. A great way to start is to practice the Half Snatch. This allows you to focus on the upswing of the movement before tackling the more challenging drop into the backswing. Once the upswing is mastered, you can work on the drop, making sure that you allow the bell handle to skip the center of your hand on the way down so there is no pulling on your palm, which can cause blisters and tears.

There are two variations in technique you can use on the Snatch. The first is a Snatch that uses a hinge motion, which is great for building strength and power. The second is a Snatch that uses a pendulum leg action, which is ideal for endurance work. Choose the variation that suits your goals, or simply the one you enjoy more!

1.      Start in a standing position with feet about hip width apart and a kettlebell in front of your feet. Grab onto the kettlebell with hook grip (bell handle in the fingertips, and thumb locked over the fingers).

2.      Pull the bell into the backswing, then drive with the legs to bring the kettlebell up. For the hinge-based power swing, use a hinge motion and extend the hips forcefully. For the pendulum-based endurance swing, use a slower pendulum leg action that follows the motion of the kettlebell.

3.      When the kettlebell reaches the “float point” (somewhere between hip and shoulder level), redirect the kettlebell into the overhead position as you punch the hand up and through the bell handle to meet the kettlebell in the overhead position. For the power swing, the arm and the kettlebell should stay tight to the body on the way up. For the endurance swing, the bell should be allowed to follow its natural path (which will be farther from the body) before redirecting into the overhead position.

4.      After stabilizing the kettlebell in the overhead position for a couple seconds, turn the bell and allow it to drop; give the kettlebell a head start before following it into the backswing with the torso. The arm should hit the hip before the torso folds forward.

5.      Once the kettlebell completes the backswing, go into the next repetition. 

The Renegade Row is a challenging core exercise that involves both pushing and pulling upper body components. The movement is comprised of one kettlebell push up followed by a row on each side from the plank position. One of the main functions of your core is to prevent trunk rotation, which requires your core, glutes, and hips to work together. Keeping the hips in place while performing rows in the plank position is a great way to train anti-rotation, as well as upper body pulling. The push up provides the upper body pushing component, and requires the core to stay active.

The Renegade Row should be trained with focus on form, not speed. Moving quickly typically leads to hip rotation and less core engagement. Instead, move slowly and deliberately to ensure proper body position in each part of the sequence. Start with 3-5 repetitions and work up to 10 repetitions. When you can easily complete 10 repetitions at a particular kettlebell weight, you can move up to a heavier weight.

1.      Start in the plank position with a kettlebell underneath each shoulder. Begin with the feet spread apart wide, and move them closer if you want to make the movement harder.

2.      Perform a push up, keeping the elbows in close and the belly button pulled up toward the spine to engage the core.

3.      From the plank position, perform one row on each side. Try not to move the hips -- this is the anti-rotation component -- and think of pulling the elbow and hip toward each other while you row.

4.      Once you complete the rows, go into the next repetition.

https://amzn.to/3cuUTXC

Top 5 Kettlebell Movements - Part 1

While getting depth in the squat is important to to involve the glutes and hamstrings (as opposed to using the quads only), the spine should stay neutral throughout the movement. Try not to let your butt tuck under in the bottom position; if it does, you are likely going lower than your range of motion allows and your lower back will take some of the load. Mobilizing the hips and hamstrings prior to squatting can improve depth and activation of the posterior chain.

The Goblet Squat can be utilized to build strength by completing sets of 3-5 reps; Kettlebell Kings bells go up to 203 lbs, so there is a bell weight to challenge almost anyone’s strength! The Goblet Squat can also increase strength endurance and metabolic conditioning; simply use a repetition range of 8-20 with a lighter weight. A fun variation to try is the Goblet Squat Curl, which requires holding the bottom position while doing a bicep curl - guaranteed to cause extra muscle pump!

1.      Stand with feet about hip width apart. Bring the kettlebell into the goblet position, grabbing hold of the handle on other side.

2.      Squat down while keeping the chest up and weight in the heels. An easy way to determine proper depth is to bring the elbows to the inside of the knees. The spine should stay neutral.

3.      Drive into the ground as to come back up to standing position, contracting the glutes and fully extending the hips.

The Turkish Get Up (TGU) is a total body movement that builds shoulder stability and core strength. Since there are many parts to the movement, be sure to practice the sequence with bodyweight initially. Ensure proper and smooth execution of the entire movement before adding a kettlebell. You should have control over each part of the movement; if someone yelled “freeze!” at any point, you would be able to stop and maintain stability of the kettlebell.

The TGU is best practiced in sets of 1-5 repetitions. There is a lot of focus required, so doing a lower rep count will ensure better quality movement. Build up your volume slowly by increasing the number of sets. I recommend being able to do at least 3-5 perfect repetitions with the weight you are using before moving up in weight. A perfect repetition means there is no wobbling of the kettlebell and you have complete control of each portion of the movement (including the return to the floor).  

The TGU can be practiced in parts as well. Typically the most challenging part of the movement is the Turkish Sit Up (also known as the Half Get Up), which is the initial portion of the movement where you come to an upright torso position with hips still on the floor, then slowly return to the floor. When training toward a heavy TGU, it’s helpful to work on the TSU with heavier weights than what you would use for the full TGU. Besides the TSU, other parts of the TGU to isolate would be the pass through of the leg from the TSU into the Kneeling Windmill, the Kneeling Windmill, and the Overhead Lunge.

1.      Start lying on your side in the fetal position. Insert your hand fully through the kettlebell handle.

2.      Roll onto your back, keeping both hands over the kettlebell handle and elbow tight to the body. Set the legs about 45 degrees apart, with the leg bent and foot flat on the side you are holding the kettlebell. The other leg should be straight.

3.      Press the kettlebell up until the arm is straight and the weight of the kettlebell is balanced over the shoulder. Remove the free arm and place it on the floor, palm down and about 45 degrees from the body.

4.      Use the elbow of the free arm and the foot of the bent leg to drive into the ground and bring yourself up onto your elbow, then up onto your hand.

5.      Lift the hips, then pass the straight leg underneath until the knee is under the hip. Keep your eyes on the kettlebell.

6.      Bring the torso up straight, then pivot the back leg so you are in a lunge position.

7.      Drive into the heel of the front leg to come up to a standing position.

8.      To reverse the movement, step back with the leg opposite to the side you’re holding the kettlebell and come back into the bottom of the lunge position (knee resting on the floor).

9.      Pivot the back foot in, then slide the free arm down the thigh and onto the floor directly beneath the shoulder. Pass the back leg through the free arm and the front leg and set your hips down onto the floor.

10.  Lower down to the elbow. As you lower all the way down to the floor, feather the kettlebell across the body slightly to slow its descent.

The Bottoms Up Press (BU Press) is an upper body pushing exercise that encourages proper mechanics for the shoulder and activates the neuromuscular system. Due to how hard the handle must be gripped during this movement, muscles that wouldn’t contract on a regular press are suddenly brought to life, i.e. rotator cuff, core, glutes, lats.

Since the BU Press is much harder than a regular press, start with a light weight and let the body adapt before trying anything heavy. The BU Press can be utilized in a training program like any other upper body pushing exercise -- and may actually be better than other pushing exercises for anyone with shoulder pain. To build muscular endurance, train higher repetitions with lighter weight. To increase strength, train lower repetitions with heavier weight.

Before even attempting the BU Press, you should know how to fail out of the movement safely. If you fail before the kettlebell reaches shoulder level, you can simply use the free hand to prevent the bell from hitting you. If you lose control of the bell in the top position, simply let the bell fall and step in the opposite direction so the bell drops onto the floor. Another precursor to doing the BU Press is to have a solid and stable BU Clean. If you perform a poor BU Clean, the BU Press that follows will not go well! You should be able to stabilize the kettlebell in the BU rack position before attempting a press overhead.

1.      Start in a standing position with feet about hip width apart and a kettlebell in front of your feet.

2.      Hinge at the hips and grab onto the kettlebell handle, then hike the kettlebell back between the legs. Fully extend the hips and bring the kettlebell into the rack position, with bottom side up. Stabilize the bell here first; if you have a bad clean, re-clean the kettlebell before attempting the press.

3.      From the bottoms up rack position, inhale and engage the lats by pulling the shoulder down and away from the ear. Press the bell overhead as you exhale.

4.      Hold the bell in the top position for 1-2 seconds before slowly lowering the bell down with control, again engaging the lats by pulling the shoulder down.

5.      Once back in the rack position, prepare for the next repetition.

Product Review: Titan Fitness Silencer Drop Pads

 Product Details:

Greatly reduced the noise and vibration from dropping barbells with the Titan Silencer Drop Pads. These high quality pad are 24" x 30" to give you enough room to comfortably drop your weight on and 6" thick to lessen the impact, vibration, and noise from each drop. Each pad has an easy carry for transportation and storage.

Features:
- Reduce noise and vibration from dropping barbells.
- Easy carry handle for transportation and storage.
- Comes in a pair.

Specifications:
- Length: 24"
- Width: 30"
- Height: 6"
- Weight: 40 LB Pair | 20 LB Single.


THE LIFETIME OF YOUR TRAINING EQUIPMENT WILL BE INCREASED.

Review:
Titan Fitness has just released a simple product that does one thing extremely well, reducing the noise of dropping weights. Combining high-quality foam with a durable shell, Silencer Drop Pads are the best option currently available for reducing the noise associated with dropping barbells.

This is the end of floor damage and dropped weights sounding like the ceiling is coming down with them. The Titan Silencer Drop Pads are extremely tough and can take a beating. But they are also extremely pliable. This is extremely helpful for those doing high impact workouts. The feeling is firm and supportive, yet forgiving, resulting in reduced stress on your joints.  This foam is able to take immense amounts of pressure, yet remain rigid. It's actually pretty cool to see because when you pick it up, it feels like a hard block of rubber. This foam is designed to take repeated abuse and keep on suppressing sound.

Key Features

• Weight 20lbs each, 40lbs total
• Very easy to take off and on the floor, lightweight and small in design
• The stitching, zipper and cover were all chosen and designed as such to handle very high volume, heavy load and to resist lots of wear and tear
• Silencer Drop Pads were made for dropping heavy weights on. VS. soft plyo boxes that other companies sell for jumping on but do not have the capacity to last very long and maintain shape and form
• The foam thickness, density and type results in the most effective option to serve a few purposes: absorb the weight and not transfer the vibrations to the surroundings, return back to its shape so the weight can sit on the top of the pad without sinking and to minimize bounce for safety reasons
• Design: has Logos on both sides to encourage the user to use both sides for dropping to extend the life of the product
• Multiple uses: Drop blocks, pulling blocks, plyo-box, good for doing gymnastics work on, good for tops of drop blocks to extend the life of your drop blocks, strongman equipment like stones, axels, logs, kegs, etc... 
• Great for home gyms, commercial gyms, Weightlifting clubs, CrossFit classes, rooftop gyms, etc..
• As always Great Titan Fitness Customer Service

The unique design serves to cushion the load, reducing the impact force even further and subsequently reducing noise.  The reduced impact is also spread over a much wider surface area of the ground, further helping to protect the cement base floor beneath.  By massively increasing the impact surface area of the weight plate, greatly reduces stress on the weight plates and bar, increasing their life on the gym floor.



The cover features a non-skid bottom to keep it from shifting when weights are dropped, and it does a pretty good job of meeting its claims. The cover is available in two different colors, black and blue, The Silencer Drop Pads are the best option for reducing noise from dropping weights that we've found and although they're a bit pricey for just pads and still need need more time to test long term durability, we still highly recommend them.



Order yours by clicking through the banner:

8 Tips to Help You Master Double Unders

 #1. Proper Speed Rope Sizing

Sizing jump ropes is specific to the type of jump rope you are using and the ability level of the jumper. If you are working on double unders, you will want a shorter rope. Beginners typically require a longer length rope. As you become more proficient you will want a shorter rope that will require less effort to spin it around your body, but requires more technique and timing.

It is typical to walk into a CrossFit gym and see people doing double unders with ropes that are 12" to 36 " over their heads, which is much too long! These athletes are sacrificing speed, and are working harder than they need to.

To get the rope length "just right" for double unders, we recommend rope lengths as determined by the clearance of the rope over your head when jumping.
The optimum length for double unders is 6" to 10" over your head.

This can be determined by jumping in front of a mirror, or having someone watch while you jump. Simply size the rope down until it is in that range. Make sure that your hands are in a proper position by your sides, & slightly in front of your hips (as opposed to spread out wide).

#2:  Get 100 single jumps down first

If you are not good at jumping rope to begin with, double unders will be a huge challenge. It's that simple. Start with the basic skill: a single jump. Once you can do 100 single jumps in a row unbroken, you're ready to move on to double unders.

 
#3. It's all in the wrists

I can't stress this enough. Spin the rope with your wrists, not your arms. If you're using your arms, two bad things will happen: (1) you'll wear out too quickly (2) you simply can't spin the rope quickly or efficiently enough. This is the most common mistake I see. Practice making circles with just your wrists (and without using your arms) to get a feel for the proper movement.

#4. Practice your timing without the rope

Timing is critically important with double unders, and it can be hard to get your timing down when you're just learning because you'll make mistakes so often, breaking your rhythm. Spend some time practicing without a rope, slapping your thighs twice for every jump. This will help you learn the rhythm without needing to stop when you miss.
 
#5.  Keep your hands in front of your hips

Keeping your hands in one place while you jump (vs having them move up and down, or forward and backward) helps with consistency, rhythm and timing. The best hand placement is about 8" - 14" in front of your hips, with your hands fairly close to your sides (not flailing way out). This can be a challenge at first, especially if it feels uncomfortable, but with practice you'll find this is the most efficient placement.

Note: This will really be a struggle if your rope is too long. Longer ropes require you to move your arms further out from your body to spin it quickly. Proper size and proper form go hand-in-hand.
 
#6.  Avoid the dreaded "donkey kick"

Kicking your feet back, or "donkey kicking," is a pretty common mistake. It's a function of trying to jump high enough to get the rope through twice. It also forces people to use longer ropes. Improving your form and efficiency by following steps 1 through 6 will help you avoid donkey kicking.

#7.  Avoid "piking"

Athletes that pike (legs come out straight in front) tend to hold their arms out straight, resulting in the need for a longer rope to accommodate the longer, straighter arms.

#8.  Get feedback from a friend

It's not always easy to "be aware" of our form when we're trying to whip through some doubles. Grab a friend and have them watch you jump, looking at your hand position, tempo and form. Are you moving one arm out as you go along? Is your jump height inconsistent? Are you moving all over the place when you jump? Good feedback can help shore up lots of little mistakes.