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Our hips play a huge role in our ability to move effectively and efficiently, especially with bigger/gross movements. If you think about it, most of our power and drive from the movements we perform stem from the hips. Therefore, if we’re dealing with any restrictions, they should be dealt with asap! To break it down into 4 steps, we should address: 

1) Mobility – moving the joint through its range of motion

2) Foam roll – glutes, quads, IT band, adductors (inside part of the legs)

3) Stretch – into end range positions

4) Posterior-chain activation – to lock in and secure our new found range of motion

Below, I’ve listed and described a few movements for mobility and stretching that may help with stiffness and/or restrictions. Again, after performing these movements it’s always best to lock in your new range of motion with posterior chain activation exercises like squats or deadlifts. As always, stay swole and flexy!

• 10 hip rotations (CARs – controlled articular rotations)

• • Slower is better here
  • Begin on your hands and knees. Place your hands directly under your shoulders and your knees directly under your hips
  • Raise your knee out to the side, reaching as far as you can, while not allowing too much rotation to occur at the pelvis (pause there for a second or two)
  • Slowly begin to kick behind you, ending with a leg outstretched behind you
  • Repeat

• 30 sec per side pigeon stretch

• • With the right leg in front and the left behind you, rest your front/right leg in a 90 degree position on the floor
  • Slide your left leg back and point your toes, your heel is pointing up to the ceiling
  • Scissor your hips together, by drawing your legs in towards each other
  • Focus on erecting the spine by opening your chest
  • If you are able, walk your hands forward and lean forward for a deeper stretch
  • Hold for 30-45 seconds or as tolerated

• 10 per side half kneeling hip flexor stretch

• • Starting in a lunge position, rotate/scoop the hips in an upward motion (posterior pelvic tilt)
  • A stretch should be felt on the front side of the hips (hip flexors)
  • Hold the end range position for 30-45 seconds, shooting for at least 3 sets

Who likes Reese’s?? Well… this isn’t exactly the same, but if you’re a fan of that flavor profile, you’ll like this! Don’t let the spinach fool you guys. You won’t even taste it, but you WILL get all the goodies in it. You can use any chocolate protein you have. If you don’t have chocolate protein, use something like vanilla or coconut and throw in a 1-2 teaspoons of cocoa powder. This one is almost dessert! Enjoy!

INGREDIENTS

2 Scoops chocolate protein of your choice
2 TBSP Sun butter (almond, peanut, etc… whatever you like)
1 Banana
1 TBSP Coconut Oil
1 Cup fresh spinach
1 Cup fresh oats
1 TBSP Chia Seeds
Milk of choice – I like coconut milk
Handful of ice cubes for texture
*1/2 cup of coffee

INSTRUCTIONS

As a rule, it’s good to get a little liquid in first so the protein powder doesn’t stick, but otherwise drop all that good stuff in and blend it up!

Ankles, ankles, ankles! I cannot emphasize enough the importance of ankle mobility. Think about it, our feet and ankles are the foundation on which we perform 90% of movements.Whether that’s in a CF gym or simply walking around our homes/communities. Take a simple movement like the squat, for example. If we lack appropriate ankle dorsiflexion (our ability to bend forward at the ankle joint), it throws off the entire movement system. We may begin to compensate by exaggerating hip flexion which in turn, creates unwanted torque (due to a greater moment arm) in our low back. The image shown demonstrates an individual with poor ankle dorsiflexion (stick figure on the left), and another who demonstrates appropriate ankle mobility (stick figure on the right). Below are a few exercises to help us improve our ankle mobility and ultimately, our performance.

• Soft tissue/Foam roll:
  • • Gastrocs, anterior tibialis, plantar surface of foot
    • Start your session off with some foam rolling of the calves (Gastrocs), soft tissue near the shins (anterior tibialis), and the underside of the foot with a hard ball (plantar surface of foot)
    • Use longer strides vs shorter to maximize the movement of fluids into and out of the targeted tissue(s)

• Goblet squat stretch

• • • 2 sets of 30 sec hold
    • Holding a weight, place elbows on knees in the bottom position to force knees out (deeper stretch) 
    • You can also lean towards either side to really focus on one ankle at a time
    • Keep the heels down!!

• Box/chair ankle stretch
  • 2 sets (per side) of 10 ankle pumps
  • Using a stool/chair/box, prop one foot up while placing your other leg in a lunge position
  • Perform 10 ankles pumps, taking the ankle to end range of motion (or until the heel starts popping up)
  • KEEP THE HEELS DOWN!!
  • You may also hold at end range of motion for 20-30 seconds to continue stretching the gastrocs 
  • Place a weight on top of the knee to use as leverage when moving into the deeper positions

Believe it or not… working from home has had us working longer, harder hours than ever. To the point that it’s been hard to find time to prep and cook like I was before… Enter: Freezer Meals. Game changer guys!  One day, I batched up about 7 different freezer meals. Most of them yield 4-6 servings so for each of us that’s 2-3 meals worth. I was a little concerned because I’m one who tastes and adjusts as I cook and by going this route, there was no tasting until it was done. I did adjust slightly once it was done, but I was pretty dang proud for myself for how good this tasted right out of the bag!

That was the best part too… It took maybe 5 minutes to put this together in a bag and all I had to do when I was ready to cook it was dump it in the instant pot. You will need the larger 2 gallon freezer bags for this OR divide it into (2) 1 gal. bags.

I’m going to include instructions for both the instant pot and the crockpot. The only other step for this would be to make the rice if you’re using it. (I suggest it, but you know how your body responds to it).

Anyway, try this out and tell me it’s not the best dang frozen meal you’ve eaten! 😉

Sausage and Chicken Gumbo

INGREDIENTS
12 oz  Andouille Sausage
2 Large Chicken Breasts
16 oz  Frozen Okra
1 red bell pepper – diced
1 medium yellow onion – diced
3-4 cloves garlic – minced
28 oz can of petit diced tomatoes – include the juice
1 tbsp Worcestershire sauce
1 tbsp Cajun Seasoning
1/4 tsp salt
1/4 tsp pepper
2 dashes tabasco or hot sauce (leave out if you prefer mild)

*Optional, but HIGHLY recommended 🙂
serve on top of white rice

*Add gumbo file’ powder – add about a tbsp once it’s done

INSTRUCTIONS

Label a 2 gallon (or 2 1 gal.) freezer bags with the date, the name of the recipe, and the cooking instruction. Add all ingredients (except rice and file) to the bag, seal it trying to get as much air as possible out of it and lay it flat in the freezer.

If you want to cook it immediately, go for it using the instructions below.

For instant pot-
From frozen, add the contents to the instant pot. You may have to thaw slightly and break it into chunks. Add 1/4 cup water. Cook for 12 minutes at high pressure then allow 10 minutes for natural release.

If cooking fresh, cook for 10 minutes at high pressure, then allow 10 minutes for natural release.

Once it’s done, shred the chicken, add the file powder and eat up!

For crock pot –
From frozen, add the contents to the crock pot. Again, you may have to thaw slightly and break it into chunks. Cook on high for 3-4 hours or low 5-6hours.

From fresh, cook on high for 3 hours or low 4-5 hours.

Once it’s done, shred the chicken, add the file powder and eat up!

I call this black magic because of the color it ends up being at the end 🙂 You may also have noticed that both mine and Tim’s name are on this recipe. That’s because this comes from a combo of things we’ll both cram into a smoothie.

This is a dense drink, y’all! I’m a firm believer of packing as much goodness into the cup as possible so this ends up being a nice thick, creamy smoothie. It’s sweet without being overly sweet and with the sunbutter and avocado, the texture is amazing!

I also prefer to use a base of frozen fruit because that keeps me from having to use ice. The frozen fruit acts as an ice cube would, but I get all the goodies of the fruits & veggies that I wouldn’t get in ice.

Lastly, (I promise we’re getting to the recipe) I believe in making life easy where you can and bulk things up from there! HEB makes these frozen packs called “Blendables.” I love these because they have so many different combos, almost all of them have vegetables in them in addition to the fruit (extra goodies!) AND there is no added sugar or anything else. Next time you are at the store, look at some of those other smoothie packs… I have no idea why they find it necessary to add crap to it….

Lastly, lastly & finally – This will make (2) smoothies (appx. 12 ounces each) so if you just want one, use half the blendables and cut the rest in half. Or just go HAM on one giant smoothie.

Anyway, here we go!

BLACK MAGIC SMOOTHIE

Ingredients –
1 HEB Blendables Blueberry Beet pack OR if using your own fruits/veggies, see below
1 TBSP sun butter (or nut/seed butter of your choice)
1 Date
1 scoop protein power – I love the SFH coconut!
1/2 a medium avocado
1 cup spinach – packed
1/2 banana
1-2 TBSP chia seeds
Coconut milk (or milk of your choice) to your liking. This gets THICCC so you may even need a little water to make it easier to blend

*option for not using the blendable pack – 1 cup blueberries, 1/2 – 3/4 cup beets – diced (you’ll need to peel and cook them first), 1/2 banana sliced, large handful of spinach, 1 TBSP flax seeds – after cooking (I just roast them), peeling and dicing the beets, add all these ingredients to a ziplock bag and freeze!

Instructions 
There is a little strategy to this. If you’re using a full sized blender it may be a bit easier, but we use a ninja so things get a little tight.

Add the frozen stuff first, then protein, milk last. The rest can really go in any order, but if you want the protein to blend in well, it’s best not to put it directly on the bottom.

That’s about it guys. Smoothies are such an easy way to get in some extra goodies! Enjoy!

Even in the midst of an epidemic, it is still extremely important that we are taking care of our bodies. Not only with exercise, but with our eating and maintenance habits such as performing daily mobility drills. I have listed a few stretches that will ultimately help us maintain proper positioning and form during our jerk/handstand push-up cycle. Just like taking your car to get its oil changed, it’s imperative that we keep up with “maintaining” our bodies and working on all aspects of fitness, which includes mobility. Give these a try!

• Downward dog holds (3 sets of 5)
  • Active stretch to open lats
  • Maintain active shoulders, neutral spine and pull head through

• Doorway lat stretch (2 sets of 30 sec holds each side)
  • Static stretch to open up lats for improving overhead mobility 
  • Right hand holding door frame, right leg extended behind left foot (then vice versa) 
  • Lean away from wall and continue to push away with arm not being stretched for deeper stretch

• Elevated Prayer Stretch (2 sets of 30 sec – 1 min holds)
  • Static stretch that helps improve lat and thoracic spine mobility
  • Pull elbows together while they rest on the chair (arms should form a “V” shape)