Protein Smoothie

Best Smoothie

  • 1 whole banana
  • 6 strawberries
  • 1/4 cup of blue berries
  • 1 cup of skim milke
  • 1 cup of water
  • 2 scoops of whey protein total of 25 grams (Vanilla or Chocolate)


  1. Blend all ingredients
  2. Drink and enjoy!

Electrolyte Supplementation

Perhaps the single most important factor associated with sustaining a high level of athletic performance i maintenance of fluid balance during exercise. Despite this, mod athletes experience deterioration in hydration state (with a resultant drop n blood volume) during training and competition Studies demonstrate that, even in the presence of available fluids, athletes experience a degree of voluntary dehydration that has an inevitably negative impact on performance. Given heat and several environmental factors. Therefore, it is important to take electrolytes during training.

Benefits of Maintaining Fluid Balance

  • Attenuation of increased heart rate
  • Attenuation of increased core temperature
  • Improvement in stroke volume
  • Improvement in cardiac output
  • Improvement in skin blood flow
  • Attenuation of higher plasma sodium, osmolality, and adrenaline
  • Reduction in net muscle glycogen usage

Here are several supplements in which I recommend:

  • Gu Brew
  • Salt Sticks
  • Thermolyte
  • Endurolytes

You can find these at your local running, cycling or Sports Authority.

Hydration During Winter

Hydration concerns shouldn’t stop when the temperature drops. In fact, dehydration can be just as common in the winter as in the summer. Because your body is not sweating as much, it’s easy to overlook the signs of dehydration. A dehydrated body can lead to exhaustion, muscle fatigue, cramps, loss of coordination and even stroke. Dehydration can also leave your body more susceptible to common colds and flu, which are both more prevalent in the winter. Here is how to stay hydrated during the cold weather.


    • 1 The rules of hydration are essentially the same no matter the weather. Pay attention to the warning signs of dehydration and make sure to drink plenty of water. Keep a bottle of water handy, and drink even before signs of thirst appear. Thirst is a signal that your body is already on the way to dehydration.
    • 2 Monitor your urine, which should be light to clear. If you are taking supplements, expect your urine to darken in color for several hours after consumption.
    • 3 Drink before, during and after exercise. Drink 1 to 2 cups of water at least one hour before the start of any exercise. Drink 4 to 8 oz. of fluid every 20 to 30 minutes during exercise. This is much harder to do when it’s cold outside since you may not sweat profusely or feel particularly thirsty.
    • 4 Drink water throughout the day and especially at every meal. If you are craving a hot chocolate or coffee to warm you up, pair it with a glass of water without ice. Tepid water won’t make you feel too chilled and it’s also easier for your body to absorb than a cold drink.
    • 5 When exercising, pack water with you. Depending on your workout, you may need to carry water with you. If you’re snow skiing or exercising outside, keep your water bottle or camel from freezing by insulating it or tucking it into your warmest layer of clothing.
    • 6 Aim for a gallon of fluids every day, which includes liquids from vegetables, juices and soups.

Read more: How to Stay Hydrated During Winter |

Spanish Pork Burger – Lean Burger

From EatingWell:  May/June 2008


  • 1 tablespoon extra-virgin olive oil
  • 3 cups thinly sliced Spanish onion
  • 3/4 teaspoon freshly ground pepper, divided
  • 1/4 teaspoon salt, divided
  • 1 pound lean ground pork
  • 1 tablespoon finely chopped Spanish green olives, such as Manzanilla
  • 2 teaspoons minced garlic
  • 2 teaspoons Pimentón de la Vera, (see Shopping Tip) or Hungarian paprika
  • 1/4 cup reduced-fat mayonnaise
  • 2 teaspoons freshly grated lemon zest
  • 1 tablespoon lemon juice
  • Pinch of saffron, (see Ingredient Note)
  • 1/4 cup shredded Manchego or Monterey Jack cheese
  • 4 whole-wheat hamburger buns, toasted
  • 2 whole jarred Piquillo peppers, (see Shopping Tip) or jarred pimientos, halved lengthwise


  1. Heat oil in a large skillet over medium heat. Add onion, 1/4 teaspoon pepper and 1/8 teaspoon salt. Cover and cook, stirring occasionally, until soft and translucent, about 10 minutes. Set aside half the onion for topping; finely chop the other half.
  2. Preheat grill to medium.
  3. Place the chopped onion in a large bowl; add pork, olives, garlic, paprika, the remaining 1/2 teaspoon pepper and 1/8 teaspoon salt. Gently combine, without overmixing, until evenly incorporated. Form into 4 equal patties, about 1/2 inch thick.
  4. Combine mayonnaise, lemon zest, lemon juice and saffron in a small bowl.
  5. Oil the grill rack (see Tip). Grill the burgers, turning once, until an instant-read thermometer inserted in the center registers 165°F, 10 to 12 minutes total. Top with cheese and cook until it is melted, about 1 minute more.
  6. Assemble the burgers on toasted buns with the lemon-saffron mayonnaise, some of the reserved onions and a half a Piquillo (or pimiento) pepper.


  • Make Ahead Tip: Cover and refrigerate the lemon-saffron mayonnaise (Step 4) for up to 5 days.
  • Shopping Tip: Spain is known for its superb paprika called Pimentón de la Vera, which has a smoky flavor, and for intensely flavored peppers called Piquillos. Look for these specialty ingredients in well-stocked supermarkets, gourmet-food shops or online at or
  • Ingredient Note: Literally the dried stigma from Crocus sativus, saffron is the world’s most expensive spice. Each crocus produces only 3 stigma, requiring over 75,000 flowers for each pound of saffron. Fortunately, a little goes a long way. It’s used sparingly to add golden yellow color and flavor to a wide variety of Middle Eastern, African and European-inspired foods. Find it in the specialty-herb section of large supermarkets, gourmet-food shops and Wrapped in foil and placed in a container with a tight-fitting lid, it will keep in a cool, dry place for several years.
  • Tip: To oil the grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.


Per serving: 364 calories; 16 g fat ( 5 g sat , 3 g mono ); 71 mg cholesterol; 30 g carbohydrates; 29 gprotein; 5 g fiber; 659 mg sodium; 209 mg potassium.

Patriathlon Clinics

These clinics will be focusing on development of the Triathlon sport at no cost to the athlete. These one day clinics will be coached by USAT Certified Coaches and will be focusing on Swim, Bike or Run. Depending on the Diagnosis of the athlete, each clinic will be modified. Registration to these clinics will be required to attend.

Date Location
December 16, 2011 New YMCA – Tampa, FL Swimming
January 7, 2012 Lake Louisa State Park, Clermont, FL Hand Cycling/Racing Chair
January 23, 2012 New YMCA – Tampa, FL Swimming/Running Biomechanics
February 11, 2012 Flatwoods Trail Park Hand Cycling/ Racing Chair
February 17, 2012 New YMCA – Tampa, FL Swimming/Running Biomechanics
March 3, 2012 Lake Louisa State Park, Clermont, FL Hand Cycling/Racing Chair
March 9, 2012 New YMCA – Tampa, FL Swimming/Running Biomechanics
June 16, 2012 Flatwoods Trail Park Hand Cycling
June 22, 2012 New YMCA – Tampa, FL Swimming
August 11, 2012 Flatwoods Trail Park Hand Cycling/Racing Chair
August 17, 2012 New YMCA – Tampa, FL Swimming
November 10, 2012 Lake Louisa State Park, Clermont, FL Hand Cycling
December 8, 2012 Flatwoods Trail Park Hand Cycling
December  14, 2012 New YMCA – Tampa, FL Swimming

Please confirm via email to

Run Workout

25 easy run
Dynamic Warm up exercises
Strides ( Please followi the strides exercises.)
3 min easy run
Main Set: 30 min : Run over rolling terrain ( Accelerate on the climbs, Jog Recovery on the downhill and flat sections. Try to do a mininum of 5 x 1 – 3 min climbs and also 5 x :15 – :45 sec climbs a little faster.
Cool Down:
3 min walk
15 min wasy
3 min walk

Healthy Falafel

Baked Felafel Sandwiches

2007, Ellie Krieger All Rights Reserved

Prep time: 20 min

Cook time: 40 min

Servings: 4



Tahini Sauce:

  • 1/2 cup pure tahini paste (sesame paste) (available at Middle Eastern stores)
  • 3 tablespoons lemon juice
  • 3 to 4 tablespoons water, plus more if necessary


  • 1 cup chopped romaine lettuce
  • 2 (4-ounce) tomatoes, seeded and chopped (about 1 cup)
  • 1/2 medium cucumber, seeded, peeled and chopped (about 1 cup)
  • 4 whole-wheat pita pocket breads, sliced open


Preheat oven to 425 degrees F. Combine all felafel ingredients except 1 tablespoon olive oil in the bowl of afood processor. Process for 10 seconds. Stop motor and scrape down sides of bowl, then pulse for another 10 seconds, until all ingredients are well incorporated but mixture is still slightly coarse and grainy. Form mixture into 16 felafel balls and brush with remaining tablespoon olive oil. Bake on a cookie sheet for 20 minutes, flip felafel balls and bake an additional 20 minutes, until felafel balls are crisp and browned.

Combine tahini, lemon juice and water and stir to incorporate, adding more water to achieve desired consistency. Reserve.

Toss together lettuce, tomatoes and cucumbers in a bowl. Warm pita breads for 2 minutes in oven. Fill each pita with 3/4 cup salad, 4 felafel balls and 1/4 cup tahini sauce.

Per Serving: 1 serving = 1 pita bread, 3/4 salad, 4 felafel balls and 1/4 cup tahini sauce

Calories 550; Total Fat 26 g; (Sat Fat 3.5 g, Mono Fat 11 g, Poly Fat 9 g) ; Protein 19 g; Carb 68 g; Fiber 13 g; Cholesterol 0 mg; Sodium 705 mg

Excellent source of: Protein, Fiber, Vitamin A, Thiamin, Niacin, Vitamin C, Folate, Vitamin K, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc

Good source of: Riboflavin, Vitamin B6, Calcium

Assistant Coaches

What a great day to see the assistant coaches working

Eating Tips for the Holidays

8 way to control your weight gain over the Holidays:

#1 Record what you eat – Researchers have found that when people are asked to keep an eye on what they eat, they almost always begin to lose weight – even if they didn’t intend to slim.

So, keeping a record of all food and drinks over the next few weeks could really help you avoid weight gain, and help you eat healthier as well.

#2 Plan your meals – Try to plan your meals and snacks ahead of time throughout the holiday season.

So, for example if you had an office party later in the evening, eat regularly throughout the day, but cut back on calories by perhaps having a salad for lunch. This way you won’t arrive at the party completely famished, but you’ll still have a few extra calories for the foods you enjoy.

Also, don’t eat simply because food is presented to you, and don’t waste calories on food you don’t really enjoy.

#3 Focus on healthy portion sizes
It is possible to eat your favourite foods and still lose weight – you just need to keep your portion size in check.

So, at the dinner table fill half of your plate with vegetables or salad, then allow one quarter for meat, and one quarter for carbohydrate foods. A fruit based appetizer or dessert will ensure the meal is well balanced.

#4 Eat slowly – By taking time to savour your food you’ll feel much more satisfied at the end. Eating slowly also gives your stomach time to signal that it’s full, therefore helping to prevent overeating.

#5 Limit your alcohol intake – Alcohol can be very high in calories, so try to limit your intake, drink plenty of water between drinks, and add diet tonics or soft drinks as mixers.

#6 Carry healthy snacks – Keep a ready supply of healthy snacks on hand when you’re at the office or away from home. This will help to satisfy any cravings, and keep your energy levels up. Easy to transport snacks include fresh fruit, nuts, seeds, and dried fruit.

#7 Be positive

#8 Make fitness your priority 

2012 New Year

What a great way to start the year!!!!  I hope you all have registered for your races and ready to start training. Giving your training the right structure over  the entire season is clearly one of the keys to having great races throughout the year.  Where to begin???? Have you schedule an appointment with the coach to discuss 2012?
Executing the perfect season starts with focused planning during the off season… off season is over…. time to train.
First and foremost, it is important  to have a very good idea of which races you will target in a season so that you can build your training to get great result in each high-priority race.  Please review the following races: 2012 Races
Schedule an appointment with the coach and bring a list of races you will like to do. After you select races, write down three major goals you will like to achieve this season.
1. _________________________________
2. __________________________________
When you select your races, remember you race to race well… not to finish. Then the coach will discuss with you major objectives of how to achieve your goals for 2012. You have one of the top Elite coaches in the nation, if he gives you a recommendation and a strategy plan… you must trust him. Sometimes, it is not want you want to hear. You can get angry, but you have to remember, the coach is there to look out what is best for you and allow you to be injury free. Many athletes don’t like what the coach has to say and look for a second opinion (another coach), they go with another coach and get themselves injured.
Therefore, the Head Coach is here to help you and get you to your peak performance. The coach only does 20% of the work and the athlete has to do 80% of the training. Therefore, it is up to you to do your training and show up to practice.
Save the Date: January 21, 2012 at 9 am – Tri Club Kick Off Meeting Link


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