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Blog

Approachable health tips from the personal trainers of TorqueStrong

Filtering by Tag: Torquestrong

Roasted Beet and Arugula Salad

Alydia Bryant

After last weeks post about Nutrition and Fitness we received a number of requests for the recipe of the salad we used in the the post! SOOOOO here it is!

To Start and Helpful Tips:

  • Preheat oven to 400 degrees

  • Gather a baking sheet, mixing bowl

  • Thoroughly rinse produce and pat dry

  • Prepare a baking sheet with foil and cooking spray

  • Red beet juice is a strong dye (it's even used as food coloring), so cut red beets last to avoid staining other ingredients. Separate red and golden beets on baking sheet to keep colors distinct.

  • Shallots bring a slightly assertive onion-garlic flavor when used raw. Use to taste when adding to vinaigrette.

Ingredients:

  • 1 Shallot
  • ¾ oz. Pistachios 
  • 2 Golden Beets
  • 2  Red Beets
  • 1½ fl. oz. Champagne Vinegar
  • ½ oz. Honey
  • 3½ oz. Baby Arugula
  • 1 oz. Goat Cheese Crumbles
  • olive oil
  • salt and peper

Directions:

Torquestrong, Lynchburg Va, Healthy, Clean Eats, Personal Training

1. Peel and slice shallot into very thin rounds. Coarsely chop pistachios. Trim tops off golden beet and red beet, peel, halve, and cut into ¼" dice. Keep beets separate. Rinse chicken breasts, pat dry, and season both sides with ½ tsp. salt and ¼ tsp. pepper.

2. Place golden beets and red beets on separate halves of prepared baking sheet. Toss both with ½ tsp. olive oil, ¼ tsp. salt, and a pinch of pepper. Roast until tender, 20-25 minutes. Set aside to cool. While beets roast, make dressing.

3. Make the Dressing: Combine Champagne vinegar, honey, 2 Tbsp. olive oil, ¼ tsp. salt, and a pinch of pepper in a large mixing bowl. Add shallot rounds (to taste) and set aside.

4. Add arugula and beets to bowl with vinaigrette. Toss to coat. Garnish with goat cheese (breaking up with your hands if needed) and pistachios. 

torquestrong, Lynchburg Va, Personal training, health, wellness, fitness
 

Win $200, StrongBody Challenge

Alydia Bryant

COMMITMENT, Commitment to the program, to my group, to my trainer, and to MYSELF. YES, Linda Moore will follow the guidelines of the program and see it through to the end!
— Linda Moore

Linda lost a total of 9lbs and completely transformed her physique in just 2 months. Despite having to travel for work and being sick, she stayed dedicated to her nutrition and training! We couldn't be more proud! The next StrongBody Challenge Launches January 9th! Will you join us? Click this link to learn more/ register Sign Up. Continue reading for Linda's Experience at TorqueStrong.

Coming into this challenge I was optimistic that I could hang with the rest of the crowd. I was never very athletic in school. I was a book worm, nerd, and scholar. During high school I was on a perpetual diet striving for that perfect body. My goal was to weigh less then 120lbs at any cost: lots of walking, aerobic classes, and even fasting. You name it, I tried it, If the gimmick was to be thin. After raising children and working in health care, I learned it was time to start taking care of myself. Self -love was not selfish, it was vital. 

This year was a big year, It was going to be my year… I turned 60! I attended many festivals, walked the beach for a week, toured Europe and San Fransisco, volunteered in the AV 200 bike ride in Atlanta, walked the VA 4 miler and now I have completed the Strong Body Challenge.

StrongBodyChallenge. Linda. Moore. Lynchburg Va. Personal Training

The Staff and Trainers at TorqueStrong have been amazing, to say the least. Going back to my initial statement….. coming in to the challenge I thought I could hand with the group. I was sadly mistaken. I thought I was in decent shape but the challenge was hard! After the first week I questioned whether I wanted to keep this commitment- That’s Right! COMMITMENT, Commitment to the program, to my group, to my trainer, and to MYSELF. YES, Linda Moore will follow the guidelines of the program and see it through to the end! 

StrongBodyChallenge Lynchburg VA

Eight weeks have come and gone and I am so thankful that I endured the early mornings, enormous amounts of water, food prep, sore muscles, and MOST IMPORTANTLY meeting new friends to work out with!

TorqueStrong, especially Sean and Gentry, have been nothing but supportive. Their genuine passion for health and wellness of their clients shines through with every push of another rep, every “you got this”, every “good job, and every “keep up the good work”. They have pushed me both physically and emotionally. 

Squatting Low is bad for your knees

Alydia Bryant

"I can't squat that low! It will kill my knees."

"I can't get down there, I have bad knees."

"If I squat that low I'll never get back up!"

Every trainer, including myself, has heard one or all of these statements at some time during their personal training career. Could this be true though? Is squatting "Low" bad for your knees?

Let's look at it.

We know that we should move with full range of motion on all movements. This means that when squatting, the crease in our hip should be below the top of our knee. I know some of you are already thinking "Impossible! He's crazy, this can't be good for me."

 

What ends up happing when people don't squat with full range of motion is that they perform their squats anyway, but with an extremely shallow movement and poor form.

We hear things like "If I squat halfway down it doesn't seem to hurt as bad." Maybe not at that exact moment, but the long term damage that shallow or improper squats create is something to take note of.

The ACL and the PCL are the two ligaments that stabilize your knee. As you lower yourself into the proper squat position, the stress on these ligaments gradually decreases as you go lower. At the same time, the stress on your knee cartilage begins to increase. Our bodies are designed to be able to take a great deal of stress on our cartilage, our ACL and PCL however are not. This is one reason why ACL injuries are so common in sports.

When squatting lower with full range of motion, we place far less stress on our ligaments and knees. Squatting to the proper depth also allows us to use the larger muscles of the hamstrings and glutes, which was probably your intention all along. Let's be honest, no one goes to the gym and says "I really want to put a ton of stress on my knees today...I think I'll do some squats!"

 On the flip side, the position we end up in with shallow squats puts maximum stress and tension on the ligaments and the knee itself rather than the proper muscles in the lower body and legs.

To sum up, using full range of motion on squats is not only more beneficial for you, it is safer.

If your squat form is bad, don't get discouraged. Start off slow and squat a little lower each week until you can comfortably reach proper depth with full range of motion.

On a side note, mobility may be preventing you from squatting with full range of motion. Be sure to warm up and stretch the hips, calves and ankles as these are commonly tight areas in most people.

Now go squat!

 

Sean Archulet: sean@torquestrong.com