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April 2015

Team Robertson / 2015 / April

Female Athlete Triad

Some of you might have heard of the female athlete triad before. This condition is seen in all sports, but mainly seen in running and gymnastics. The triad combines these three issues- eating disorders, amenorrhoea, and osteoporosis. Typically if the athlete is suffering from one of these issues, then good chance they are suffering from the other two as well. Some of the symptoms of this triad are fatigue, hastened recovery from workouts, bone fractures, weight loss, anemia, bradycardia, as well as hypersensitivity to cold. Who is the most at risk? The highest incidence occurs in highschool and college age. Most of the time the triad occurs when athlete’s are trying to maintain a certain weight for competition or get there too quickly or maybe try and hold this “peak” weight for too long....

Workout #2 (Beginner)

walk on treadmill for 10 minutes easy, 2 sets of each side of bent-over rows for 20 reps using moderate weights, walk on treadmill for 10 minutes moderate effort, 2 sets of dumbbell presses for 20 reps using moderate weights, walk on treadmill for 10 minutes moderate effort...

Workout #1 (Advanced)

#1- advanced workout spin bike- 10 minutes at easy effort, 3 sets of push-ups to failure with 30 seconds rest between (ladies can modify on your knees), spin bike- 10 minutes at moderate effort, 3 sets of assisted pull-ups to failure with 30 seconds rest between, spin bike- 10 minutes hard effort, 2 sets of walking lunges for 1 minute with 1 minute rest between....

California Spinach Salad

Serves 4 What You’ll Need: 8 cups fresh spinach leaves 2 avocados 
3 handfuls of alfalfa sprouts 2 bell peppers For the dressing: 1/4 cup plain nonfat Greek yogurt 1 medium lime, juiced 1/4 cup chopped chipotle peppers in Adobo sauce 1 tablespoon fresh leaf parsley, chopped 1 tablespoon extra-virgin olive oil What to Do: Pile on the desired amount of spinach leaves in a salad bowl or plate. Slice up the avocado and the bell pepper, and add to salad. Sprinkle a handful of alfalfa sprouts on top. Make dressing. There are two ways to do this: If you have a small food processor or blender, throw all of the ingredients in it and pulse until well-combined. If doing things by hand, chop all ingredients very finely and stir until well-combined. Drizzle over the salad and toss to combine ...

CHERRY CHICKEN SALAD

Makes 6, 1/2-cup servings What You'll Need: 3 cups of chicken breast, diced 1 ½ cup cherries, diced 
1 cup celery, diced Arugula (or any type of leafy green) Balsamic Vinegar (or a basic balsamic and Dijon vinaigrette) Salt and Pepper (to taste) 4 pitas, sliced in half What to Do: Combine chicken, cherries, and celery in a bowl. Drizzle vinegar (or vinaigrette) into the bowl (three times around the bowl should be enough.) Mix together so vinegar coats everything. Serve over a bed of arugula or in a pita and enjoy.(Pictured with a side of salad and our carrot & raisin slaw) ...