Protein Balls

• 1 large jar peanut butter
• 3 cups oats
• 5 Tbsp honey
• 1 cup chocolate chips
• 1 cup flax seeds
• 1/2 cup protein powder

Mix everything in large bowl and make into balls. Makes about 40 balls. 

Hip

Here are some sample hip maintenance programs I have used in the past. It is important to remember with all injuries, you should seek medical advice before performing any rehabilitative or strengthening programs.

Spring 2018

Wrist and Hand

Here are some sample wrist and hand maintenance programs I have used in the past. It is important to remember with all injuries, you should seek medical advice before performing any rehabilitative or strengthening programs.

Spring 2018

Bike Interval Workout

LEVEL 4
Minute 1-5: warm-up

LEVEL 6
Minute 6: 30 sec above 100 RPM, 30 sec above 80 RPM
Minute 7: 30 sec above 100 RPM, 30 sec above 80 RPM
Minute 8: 30 sec above 110 RPM, 30 sec above 90 RPM
Minute 9: 30 sec above 100 RPM, 30 sec above 70 RPM

LEVEL 7
Minute 10: 30 sec above 100 RPM, 30 sec above 90 RPM
Minute 11: 30 sec above 100 RPM, 30 sec above 90 RPM
Minute 12: 30 sec above 110 RPM, 30 sec above 90 RPM
Minute 13: 30 sec above 120 RPM, 30 sec above 100 RPM

LEVEL 8
Minute 14: 30 sec above 100 RPM, 30 sec above 90 RPM
Minute 15: 30 sec above 100 RPM, 30 sec above 90 RPM
Minute 16: 30 sec above 110 RPM, 30 sec above 90 RPM
Minute 17: 30 sec above 120 RPM, 30 sec above 100 RPM

LEVEL 9
Minute 18: above 80 RPM
Minute 19: as hard as you can

LEVEL 3
Minute 20-25: cool down, RPM below 60

Tips for Dining Out...

IN A JAPANESE RESTAURANT

• ask for brown rice or half portion of rice and/or light mayo in your sushi rolls
• edamame is a great high-protein snack and a way to fill you up before your entree

IN A CHINESE RESTAURANT

• egg drop, hot and sour, or wonton soup - they are salty so stick with a small, it will still be filling
• add on sautéed veggies to help fill you up

IN A THAI RESTAURANT 

• salads and summer rolls, which aren't fried but instead wrapped in soaked rice paper and filled with veggies
• pad thai - eat the chicken or tofu and veggie out of it and just have a little noodles and peanut sauce

IN A MEXICAN RESTAURANT

• Put a handful of chips on your plate and don't dip back into the basket
• Ceviche is a great low-fat Mexican dish 

IN AN ITALIAN RESTAURANT

• grilled lamb chops and sautéed shrimp dishes are good options
• if you order pasta, stick to tomato-based sauce or olive oil and garlic. Add protein like chicken or shrimp, and as many begets as you can. 

IN A STEAKHOUSE

• shrimp cocktail and oysters are great option 
• Most people don't need more than 4-5 oz steak

AT A BRUNCH BUFFET

• look for the things that are high quality like fruit and oatmeal
• waffle or pancake is ok, just don't drown it in butter and syrup 

IN A DINER

• good for egg-white omelet,s, veggies, and oatmeal
• soup or big salad, veggie sandwich on whole wheat, or diner PB&J on whole wheat

FAST FOOD

• sandwich shop - get all the veggies so your sandwich is more like a salad
• most have salads, some have soups, but if choices are limited get smaller portions and balance it out later