Elite Kid Fitness Class


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ELITE KID FITNESS CLASS WILL FOCUS ON ALL ASPECTS OF FITNESS INCLUDING BALANCE, SPEED, AGILITY, POWER, STRENGTH, COORDINATION, ATHLETIC PERFORMANCE, NUTRITION AND SOCIALIZATION.

ELITE KID FITNESS CLASS STARTING NOVEMBER 12TH – DECEMBER 17TH.

CLASS WILL BE RUNNING EVERY WEDNESDAY FROM 3:30 – 4:15PM FOR 6 WEEKS (FOR AGES 8-16).

COST IS $90 (PAID IN FULL. MINIMUM PARTICIPANTS IS REQUIRED TO RUN)DROP-INS (IF AVAILABLE) ARE $20.

TO REGISTER OR HAVE QUESTIONS PLEASE CALL 734-585-5745 OR EMAIL INFO@WILDLY-FIT.COM.



Shrimp Ceviche


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Makes 5 servings

 

Per Serving:

 

250 calories

10g Fat

36g Protein

5g Carbohydrates

 

Ingredients:

 

 

2 lbs                  small cooked shrimp
1/2 – 3/4 cup      fresh lime juice (4-6 limes)
1/2 cup              fresh lemon juice (2-3 lemons)
1 cup                 red onion, chopped
1                       jalapeno pepper, chopped
2 – 3                  roma tomatoes, diced
1 cup                 cilantro, chopped
1                       cucumber, diced into 1/2 inch pieces
1                       whole avocado, diced
1                       tablespoon olive oil
1                       teaspoon white vinegar
1 1/2  teaspoon   Mexican oregano
salt & pepper to taste

 

 

Cut each shrimp in half or at least one inch long pieces. Place shrimp in a glass or ceramic bowl. Mix in the lime juice, lemon juice and vinegar cover and refrigerate for one hour.

Mix in the chopped onion and jalapeno peppers and refrigerate an additional hour.

If you find the ceviche a little too acidic, drain out some of the juices after the marinating process. Add the remaining ingredients except the chopped avocado and lightly toss.

Add salt and pepper to taste and then serve.

*Add the avocado as you serve the ceviche. There is usually left over ceviche and avocado’s do not keep well and will start to brown in the refrigerator.
 



Moving to a Better You


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Recently Wildly Fit was invited to Truven Health to speak on fitness and making healthy choices with Truven employees.  We felt that the topic of discussion is one that we all should be reminded of often.  Below is a brief overview of what we discussed, we hope that it brings you some insight to keep moving and to get back to a better you!

 

Obesity is becoming the new “normal” in our society, but not according to our health system or industry.  Two thirds of Americans are overweight (10% higher than Normal) or obese  (10-20% higher than Normal).

 

How did we get here?

 

There are actually many barriers that can contribute to this problem, some of which are not controllable but many of which that are.  The major factors really stem from what we CAN control, which is our sedentary lifestyle we have created for ourselves.

 

On average, Americans take about 5,000 steps per day which is half of what we should be taking daily.  This could be due to more than 2 hours of TV time per day, longer days in the office, longer commutes, etc.  Whatever the reason, at the end of the day we need to find ways to sneak in those extra steps.  Examples include:

 

1. Find Mobility – Our bodies are made to be mobile, not to sit.  Throughout the

day make an effort to stand, stretch, turn, and bend.

 

2.  Go back to 1985 – Technology has made life too convenient in our work

setting where emailing, texting, instant messaging have become the

standard.  Try getting up and walking over to your co-workers desk.

 

3.  Take a stand – Phone calls give us a perfect time to stand up and MOVE!

 

The other controllable factor is our calories in vs. out balance.  If we are not moving like we should be, why are we continuing to consume like we are?

 

Finding the right calorie range may not be as easy as one thinks.  There are many tools out there that may give someone a rough estimate (Nutritional Apps, Weight Watchers, 1200 calorie theory).  Sure it may get you some results and start you on the right path, but does it provide the realistic picture and outcome that you were hoping for?

 

Wildly Fit believes in the science of nutrition and self-motivation.  Combining the science of nutrition, your lifestyle, any non-controllable barriers, and realistic goals is the real ticket to long-term success.  If you are interested in sitting down with one of our nutritionist and really discovering a new and better YOU, please feel free to email us at info@wildly-fit.com.  First sessions are only $45.

 



Grilled Tuna with Watermelon Salad


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Makes 4 servings

Per Serving:

 

210 calories

5g Fat

27g Protein

10g Carbohydrates

 

Ingredients:

 

4- 4oz Tuna Steaks

Salt and Pepper to taste

 

Watermelon Salsa:

 

2 cups     diced watermelon

2 cups     diced mango

1/4 c       diced red onion

2 Tbsp     chopped fresh cilantro

1/4 tsp    red chili flakes

1/4 tsp    sea salt

1 Tbsp    lime juice

1 Tbsp    rice wine vinegar

1 Tbsp    olive oil

 

Directions:

 

Mix all ingredients for salsa together. Chill for at least 30 minutes in refrigerator before serving.
Season tuna to your liking and Grill each side for only 2 to 2 1/2 minutes. The center should be raw, like sushi, or the tuna will be tough and dry. Allow to rest for 5 to 10 minutes and serve.

 

Enjoy!

 

 



When to Train Sport Specific


 

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Tiger Woods, Lebron James, Serena Williams, all started at a young age which raises the question, who will be the next rising athlete? Many parents believe that their child will be the next top athlete.

 

Predicting success in athletics is a challenge at any age, and trying to predict an athlete’s future can be similar to playing the lotto.  The days of free play with neighborhood friends seems to be a thing in the past.  Many of our young athletes are specializing in one sport at a very early age in hopes of scholarships, and a professional career.  When looking at our youth we should really be focusing on developing skills that they will use at a older age when they are actually ready to focus on sport specification.

 

Coaches are constantly pushing their athletes to be faster, stronger, and to jump higher. However, we as trainers believe one should look beyond these skills and work on an exercise plan to make a smarter, and more skilled athlete.  To develop a great athlete, sport specific conditioning must be designed to help the athlete read and react to unpredictable situations.

 

The specific time frames of sports is also very controversial, however here at Wildly Fit we tend to follow the Long-Term Athlete Development Model (www.ltad.ca). This model provides an excellent summary of growth, maturation, and sport-related research.

 

Generally children ages 5-10 training should focus on flexibility, sport skills, and speed.  During the early years of puberty there is more opportunity to make improvements on aerobic capacity and speed.  Once puberty has progressed the development of strength should be the focus as well as injury prevention  (13-14 females , 16-18 males).

 

This summer many of our young athletes will be in either off-season or pre-season, this is a great opportunity to incorporate the sport specific training that they need.  If interested in signing up your child please contact us at  info@wildly-fit.com or call 734-585-5745.

 

 



Amy’s Famous Protein Bars


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Ingredients:

 

2 cups raw oatmeal

2 Tablespoons Wheat Germ

2 Tablespoons Flaxseed powder

3 scoops Jay Robb Egg White vanilla protein powder

¼ cup dried cranberries

¼ cup raw sunflower seeds

¼ cup natural crunchy peanut butter

Water  approx ¾ cup

Optional:   Honey

¼ cup dark chocolate

 

 

Directions:

 

1.   Mix all ingredients together except for the water, mix well so that dry mix is in

a crumb form.

2.  Slowly add water approx ¼ cup mix until mixture becomes solid.

3.  Add a drizzle of honey if you would like.

4.  Place mixture into a greased (w/ nonstick spray) 8×8 square pan.  Pack firmly.

5.  Optional:   melt 1/4cup dark chocolate chips in microwave for approx 1min stir

and microwave for an additional 30 seconds, stir until melted.

6.  Cover mixture with melted dark chocolate, this will be a very thin layer.

 

Makes 8 Servings

 

Nutritional Information

 

Without Chocolate:

1 Bar: 205 Calories, 7g Fat, 23g Carbohydrates, 14g Protein

 

With Chocolate:

1 Bar: 215 Calories, 7.5 g Fat, 24g Carbohydrates, 14.5g Protein

 

 

Refrigerate for at least 2 hours before eating.

 

 



What is Fascial Stretching Therapy (FST)?


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FST is a painfree modality used to increase ROM (range of motion), relieve pain, tightness, and increase athletic performance.  FST is an assisted stretching technique that is performed by a Certified Fascia Stretch Therapist.  The stretching takes place on a treatment table with comfortable straps to stabilize the part of the body not being worked on. This technique uses combinations of PNF (proprioceptive neuromuscular facilitation) as well as traction. Pain is never allowed and considered a negative response. The therapist will combined different techniques from the joint capsules in waves of movements targeting multiple angles to release, relax, and stretch the tissues and fibers.

 

 

Why is stretching so important?

 

We lose 10% of our range of motion for every 10 years we age. Many factors affect flexibility such as; age, dehydration, adhesions, tension, gender, hormones, lack of strength and coordination, inflammation, pain, training, postural misalignment, and more.

 

How should I be stretching?  

 

All tissues and muscles should be warmed up before they are stretched. To achieve a maximal stretch you must elongate a muscle by moving the joint away from the insertion. Real gains in flexibility will occur when you actually train for flexibility on a regular basis and should be balanced with strength to be fully functional.  Using a combination of stretching techniques (i.e. static, PNF, assisted, myofacial, FST) is necessary for optimal flexibility.

 

What does stretching really do for me?

 

Listed below are some benefits of proper stretching that can be attained by anyone.

– Reduce the risk of injury, especially strains and sprains.

– Reduce or eliminate back problems and pain

– Develop body awareness

– Enhance physical fitness levels

– Reduce muscular soreness

– Reduce muscular tension

– Increase balance and symmetry of the body

– Improve posture  

 

Wildly Fit is excited to announce that we will be the second site in Michigan offering a service titled FST (Fascial Stretching Therapy). Amy Wilds recently spent time in Phoenix, Arizona with the Stretch To Win Institute, to learn this new innovative technique of stretching as she felt many of the clients at Wildly Fit were the perfect candidates.  Contact us to learn more.  



Super Tasty Breakfast Tacos


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Looking for a healthy breakfast alternative? Try these breakfast tacos for a delicious breakfast that keeps you on track.

 

Ingredients:

6             Eggs (3 whites, 3 whole)

1             Tablespoon skim milk

1/2 c       2% Shredded Monterey jack cheese

6             (6″) Corn Tortillas

1/4 c        Green onions

Salt and Pepper to taste

Cooking Spray Ingredients:

 

1.  Combine milk, and eggs. Whisk in medium bowl.  Sauté green onions in frying pan with cooking oil.  Stir in egg mixture, cook until scrambled, stirring constantly, add salt / pepper to taste.  Remove from heat.

 

2.  Warm tortillas according to package.  Spoon egg mixture in each tortilla, and top with cheese and salsa.

 

Nutrition:

2 Servings

Per Serving:

310 calories, 15g Fat, 24g carbohydrates, 17 g protein

 

ENJOY!



How to Stay Injury Free


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The warm weather has arrived and so has the itch to get back to your favorite fitness activities (running, golf, tennis, outdoor TRX :), etc.).  Before you get out there, be sure to prepare your body.  There is no truth behind the  “NO PAIN, NO GAIN” motto.  The real truth is that we need to build up our flexibility, endurance, and strength before diving in.

 

Tips on getting back into the game:

 

1. Start Slow

Take what you built up to last season and cut it by 50%.  Each week add 10% more intensity to the program/sport, and within a month you will be feeling back to your old fit self! For Example if you were running for 60 minutes last fall, start with a 30 minute run. Each week add 5-10 min more to your run.

 

2.  Warm-up, Cool down, and Flexibility 

These easily forgotten components of any fitness routine are some of the most valuable pieces you need.

Warm up (5-10 minutes), this helps our bodies rev up our cardiovascular systems and increases blood flow to our muscles.  Overall this helps reduce muscle soreness and risk of injury. Examples would be taking 5-minute brisk walk, dynamic stretches, and rotator cuff exercises.

Cool down (5-10 minutes), this allows our bodies to gradually reduce our heart rate, and pressure, which overall helps regulate our blood flow. Examples, dynamic stretching, 5 minute walk.

 

Flexibility (Stretching), this should be done when our bodies are warm, it should not be used for our warm-up phase.  Stretching also helps prevent muscle soreness and injury, but can really improve our range of motion, which can also help improve our overall athletic performance. Stretching should also be done either in a moving pattern or static, never in a bouncing motion.

 

Following these tips will help you get back into your favorite fitness routine in no time.



Delicious Spring Smoothie


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To keep you hopeful of spring we’ve included a smoothie that is said to be great for headaches, and filled with great antioxidants.  ENJOY!

 

Ingredients:

– 1 cup ice

– 2 cups diced pineapple

– 3-4 kale leaves

– 1 celery stick

– 1/2 cucumber

– 1/2 lemon squeezed

– 1/2 inch ginger root

 

Directions:

1. Blend and Enjoy!

 

Calories: 170 calories, 45g carbs, 33g sugars