Truth be told, I’m not a big fan of sports. Well that’s not entirely true. I enjoy playing sports, but I don’t care to be a spectator…unless, of course, one of my kids is playing. But it’s hard not to get wrapped up in the 2014 World Cup Soccer tournament. I find myself turning the channel to catch a few minutes here and there, then going back to hear the final score later. It’s exciting, and the players are unbelievably talented!
Ever notice how the players are never just standing on the field? They are constantly in motion, whether sprinting down the field to line up in front of the goal as they wait for the perfect pass from a teammate, or dribbling the ball down the field in an effort to dodge their opponent and make the goal. They’re jumping, heading, twisting, turning, stopping, starting, bending, and arching. They are amazing athletes!
And have you ever noticed the build of soccer players? They’re lean, with good upper body strength, amazing core strength, superb cardiovascular strength, and as one would guess, incredibly strong, muscular legs. So, how do they achieve this type of build? They focus on four areas of fitness: Weight training, fitness and conditioning, speed and agility, and mobility and flexibility.
Weight Training: Muscle strength is what gives players explosive power to kick and head balls
Fitness and Conditioning: Professional soccer players typically cover six or more miles of jogging, running and sprinting in one game; it is important for soccer players to have a highly developed aerobic capacity and power levels
Speed and Agility: Short bursts of speed with the ability to turn quickly in another direction are what give soccer players the advantage when keeping the ball away from the opponent
Mobility and Flexibility: This is the training done to reduce the risk of injury, improve quality of movement in joints, and promote blood flow to the muscles
As you see, soccer players don’t rely completely on soccer skills alone to train; they cross train, so that they can become well-oiled machines, able to run long distances, sprint short distances, power through plays, twist and turn to dodge their opponents. And of course, they do this with <hopefully> little to no injury.
Total Fitness Revolution has classes that focus on all these areas. Boot camp provides a superior workout every day, but consider trying a class or two at the gym. If flexibility is your weakness, try a yoga class. Need more weight training? We have a new class on the schedule called Pure Strength. And if you’re looking to improve cardiovascular strength, Cycling is a terrific, calorie-burning workout. If you need guidance with a workout plan that suits you, let your trainers know. They are happy to help.
Recipe of the Week:
Looking for a recipe to wow your guests with? The recipe below is delicious, simple, and oh-so-tasty! It can even be made and frozen till you’re ready to eat. Just remove it from the freezer, thaw and bake!
Chicken Enchiladas with Salsa Verde
1 cup chopped onion
1/4 cup chopped fresh cilantro
2 garlic cloves, minced
1 7-ounce bottle salsa verde (such as Herdez brand)
2 cups shredded cooked chicken breast
1/3 cup 1/3-less-fat cream cheese, softened
1 cup chicken broth
8 6” corn tortillas
1/4 cup crumbled queso fresco
1/2 teaspoon chili powder
4 lime wedges
Cilantro sprigs (optional)
Preheat oven to 425°. Combine first 4 ingredients in a blender; process until smooth. Combine chicken and cream cheese in a large bowl. Stir in 1/2 cup salsa mixture. Reserve remaining salsa mixture. Bring broth to a simmer in a medium skillet. Working with one tortilla at a time, dip tortilla in skillet on both sides.. Remove tortilla; drain on paper towels. Spoon about 1/4 cup chicken mixture down center of tortilla; roll up. Place tortilla, seam-side down, in an 11”x7” baking dish coated with cooking spray. Repeat procedure with remaining tortillas, broth, and chicken mixture. Pour remaining salsa mixture over enchiladas; sprinkle evenly with queso fresco and chili powder. Bake at 425° for 18 minutes or until thoroughly heated. Serve with lime wedges. Garnish with cilantro sprigs, if desired.
Homework for the week:
Core strength has so many benefits! Aside from having that desired flat tummy or “six pack”, having a strong core helps with balance, coordination, and stability. These days, there are all types of toys you can purchase to work your abs; ab rollers, ab wheels, and ab circles to name a few. But the best thing about ab work is most of it can be done with just your body weight. Below is a short ab workout that you can do that hits all areas! It only takes a few minutes so there’s no excuse not to complete this every day for the next seven days.
50 toe touch crunches
50 mason twists
50 row boats
50 reverse crunches
50 bicycles crunches
The Flip Side:
We encourage you to try out classes at the gym as well. We offer a wide variety of classes including Cycling, Pilates, Cardio Kickboxing, Yoga, Zumba, Buns & Bellies, and Cardiofunk. You can sign up using the same MindBody portal you use to sign up for boot camp classes.
Don’t forget to sign up for a membership so you can continue your fitness journey with us. Membership is $99 for a six-month commitment, and $135 month-to-month.