Green Body

Power Up & Plant a Tree!

2012-02-10T14:18:00.000-06:00

Green Body has partnered with Trees for the Future to help communities around the world improve their livelihoods and environment through planting trees. Your $5 contribution plants a tree and in return we’ll give you a Green Body Eco-Wristband to help raise awareness and show your support.

Green Body eco-wristbands are made in the USA from 100% recycled silicone and contain no lead or latex (leaving a minimal carbon impact), and 100% off all scrap materials left behind during the manufacturing process are then reused to manufacture playground equipment. Green Body eco-wristbands are made with energy efficient processes, limited waste, and the impact on the environment is non-evasive.

Your tree will be planted through an Agroforestry resource center, working with people to improve livelihoods and restore degraded lands to sustainable productivity through planting beneficial trees. Agroforestry is a land-use system that integrates agriculture, trees, people, and animals in the same space, resulting in improved soil quality, higher yields, and improved standards of living. Agroforestry has been practiced around the world in varying forms for thousands of years, and as such it works well with the low-input land-management systems that are common throughout the developing world.

Agroforestry techniques are tailored to the needs of the community. In communal forests, tree planting programs focus on large-scale reforestation and the promotion of non-timber forest products. In agricultural fields, fast-growing multipurpose tree species are integrated into the agricultural system for specific functions such as a windbreak, firebreak, woodlot, living fence, contour-planting for erosion control, and alley-cropping to improve soil fertility. Planting trees in Agroforestry systems provides a myriad of benefits, such as food; forage for animals; sustainable fuel wood and construction materials; increased agricultural yields; improved water infiltration aquifer recharge; and protection of soils from wind and water erosion.

Since 1988, Trees for the Future has helped thousands of communities in Central America, Africa, and Asia by planting nearly 65 million trees. They have calculated that these trees remove over one and a half million tons of CO2 from the atmosphere each year.

Show your Support, Power Up, and Plant a Tree today!

Stretch Tip - Pigeon Pose

2012-02-08T12:53:00.000-06:00

Rajakapotasana - Pigeon Pose

Got tight hips? Running training creates tightness in the hips while building strength, but even those of us desk jockeys can end up with tight hips, as sitting for prolonged periods restricts you legs from getting the extension the need to remain agile. This fantastic feeling hip-opener stretches the thighs, groins & hip flexors, back, feet & ankles, knees, psoas & hip rotators, and opens the chest and shoulders. It can be quite intense, but keep your focus on the breath and don't push too far, and it will provide an amazing feeling of release - not many things feel much better than releasing tight hips!

1 > Starting from downward facing dog:, bend the right leg and bring the knee to the floor just behind the right hand, lower your hips to the ground, and let the left leg stretch out straight behind you. Depending on your flexibility, your right shin may angle back towards your left hip (like mine) or it may be more parallel to the front of your mat.

2 > Square your hips to the front of your mat. You can put some padding under the right glute if it helps to bring the hips square.

3 > Bring your shoulders back in line with your hips and stick your chest out as you support your position with your arms. Take a few deep breaths and sink into the pose more with each breath. You should feel the stretch in your glutes, groin, thighs, and the outside of the bent leg (psoas).

4 > Then, you can try some variations: Fold forward over your right leg and bring your chest to the floor, stretch your arms out forward or use your elbows to support you. Let your weight rest on your right leg while keeping your hips square and breathing, and keeping the top of your left foot flat on the mat. Take 5 deep breaths in this position.

5 > Come back up and bring your hands back in line with your hips and shoulders. Now bend the left knee, reach back for the left foot with the left hand, tucking your foot into your elbow, and draw the foot in towards your back. Square your shoulders to the front of the mat and look forward. Take 5 deep breaths in this position.

6 > Release the left foot, put your hands to the floor and push back up into downward-facing dog. Repeat the sequence on the other side.

Be sure not to overstretch the knee, and use padding under the glute until you can comfortably support your weight in the poses. Happy Stretching!

SUP Workshop

2012-02-06T13:11:00.002-06:00

Green Body and MN Surf Co. join up to offer a SUP (stand up paddle-board) workshop this summer on beautiful Lake Calhoun. Put this one on your calendar "kids", 'cause it's gonna be a blast!

Shrug Your Tension Off

2012-01-25T12:23:00.001-06:00

Here's a Fitness Tip from Trainer Arah sure to loosen tight shoulders:

'Many of us -myself included- store tension in the shoulders. Sometimes we don't even know the extent of it until a massage therapist or chiropractor tells us! So, one way to become more aware of it, and to help reduce that tension, is to periodically do some shrugs.

Sitting (with neutral spine), or standing: on an inhale, shrug your shoulders up really high, up to your ears, then let them relax as you exhale. Do this three times, a few times during the day, and this may help you feel a little more relaxed. It will also help maintain some flexibility in the shoulders and upper spine, which can help with athletic performance.'

Let us know if you try this and how it works for you. Happy Shrugging!

Stretch of the Day - Standing Forward Bend

2012-01-23T13:23:00.002-06:00

Many people suffer from tight hamstrings. In addition to limiting your performance, they can also lead to lower back pain and injuries. This simple stretch literally only takes a minute and can make a noticeable difference in your comfort and flexibility. Here's how to do it properly and effectively:

1> Take a deep breath in as you stand with your feet hip width apart and your hands on your hips.

2> Breathe out slowly as you fold forward from the hips (not the waist), keeping your legs straight, and bring your collar bone towards your legs. Try to keep your back straight, pressing your heels into the floor, and lifting your hip bones towards the ceiling.

3> A you breathe in, look forward and bring your hands to the floor, ankles, toes, or backs of the calves.

4> Breathe out as you tuck your head into your chest and use your arms to help pull yourself more fully into the forward bend. Adjust your hips so that they are directly over your ankles. You will need to use the strength in your toes to hold yourself here.

5> Stay in the pose for 5-10 deep breaths, adjusting your position with every in-breath, and folding deeper into the pose with every out-breath, feeling your hamstrings releasing as you do so.

6> To come up, take a deep breath, put your hands back on your hips, straighten the back, and come back to standing as you breath out.

That's it! Give it a try for a week or two and let us know how you feel. Happy Stretching!

Gaining More Body Awareness In Your Yoga Practice

2012-01-13T11:00:00.002-06:00

How much are you aware of your body during your yoga practice? Are you trying to force your body into what you think the poses are supposed to look like, or are you really listening to what your body is telling you? Here is a great tip from Green Body Yoga Trainer Arah that can help you gain greater body awareness and ultimately avoid getting hurt:

There has been a lot of press lately about yoga and the physical dangers it can present. Some of the articles have been one-sided, although the yoga community has traditionally been less forthcoming with news of yoga-related injuries, so in all fairness, it balances out. Here's something to consider: go to your next yoga class with a beginner's mind. Even if you know what a downward-facing dog is, look at it as an entirely new experience, one that you haven't even classified yet into sport, fitness, dance, therapy, or any other category. Maybe observe your body in that pose as if it were a beautiful, strange piece of driftwood that you found while walking on a beach, noting its colors, curves, dampness, smell (!), and what it feels like to the touch. Approaching your yoga practice as an explorer, rather than as a conqueror can help you steer clear of some injuries. It can also help you develop more appreciation of what you already have.

Green Body Yoga Trainer Arah is a certified

Vinyasa Yoga Instructor and has practiced

in several yoga traditions, which include

Kripalu, Iyengar, Bikram, and Vinyasa.

Go Green in 2012 - Happy New Year from Green Body!

2012-01-01T19:59:00.000-06:00

Resolve to Go Greener in 2012! Newsletter #1 for the New Year is out - give it a gander!

http://myemail.constantcontact.com/Go-Green-in-2012---Happy-New-Year-from-Green-Body-.html?soid=1103590107278&aid=LRR0Tin-C0o

David's top 11 strength exercises in 2011

2011-12-30T00:07:00.002-06:00

by David LaChapelle

2011 was a great year for training, riding, racing and making new connections. This time last year, I was aware Iwould be taking my body and mind to new levels of exertion/stress and would be testing the effectiveness of my strengthtraining. It was a year packed with multi-sport racing (ski, mountain bike, triathlon, Marathon, mixed-running) and all of the intense seasonal training that goes with it. Add to that some epic road rides, mountain bike sessions, gnarly kettlebell workouts, expanding my, hitherto, limited yoga practice and going car-less for nearly 5 months - racking up some solid inter-city miles - pushed my body further than I had yet experienced.

I paced, raced, had a blast and occasionally crashed (too many times, actually!), never missing an event...all for the love of high energy, the art and science of human movement and body-knowledge, networking with and supporting the growth of active outdoor communities and most importantly, inspiring others to crank, run, ski, swim, move and groove.

Here are the top 11 strength exercises (in no particular order) in 2011 that powered me up, kept my body rugged, functional during periods of injury, and as a bonus, helped me achieve personal bests in every race I entered.

Train smart in '12!

11. bulgarian split-squat

10. medicine ball side throw

9. rope climb

8. renegade row

7. kettlebell swing

6. uni-lateral dead-lift

5. turkish get-up

4. barbell front squat

3. kettlebell snatch

2. push-up

1. barbell clean

click

2011-12-27T11:37:00.000-06:00

10 reasons you should train with kettlebells

by Andrew Freeman

1. It really works!
    Kettlebells will not dissapoint. If you train with kettlebells on a consistent basis you will be, Stronger, Leaner, and have amazing endurance. It is the real deal.

2. Full body workout at its best.
    You do not have to sit at the gym for hours to get a full body workout. The kettlebells will recruit muscles that you didn’t even know existed.

3. Transfers over to all sports.
    It does not matter if you are into mixed martial arts, biking, running, skiing, football, hockey, or soccer. Kettlebells will help make you better if applied properly.

4. Get strong as an ox with out being as big as a house.
    Kettlebells will make you extremely strong with out putting on a lot of mass. Endurance athletes, for example, want to be strong but being big would be counter productive. With Kettlebell training you don’t have to worry about getting big.

5. Amazing workout in a fraction of the time.
    Maybe your goal is to get as strong as you can but you don’t want to take the time to also mix in cardio. Now you can do both! The cardio aspect is just an added bonus of lifting with kettlebells. Kettlebells are efficient!

6. Kettlebells will help with mobility and help you become more aware of what your body is doing.
    Just by learning the lifts you will be learning how to move your body better.

7. Amazing calorie burner.
    Kettlebells will turn your body into a calorie burning machine. Kettlebell lifting requires a ton of muscle recruitment which makes you burn more calories when you workout. Kettlebells will really lean you out.

8. Kettlebells are Fun!
    The possibilities are endless with kettlebells. There is also a great kettlebell community out there that is always willing to help you out if you have questions.

9. Strong backside.
    Kettlebells will help strengthen your backside. Most peoples bodies are very weak in the hamstrings, glutes, and low back. Kettlebells will really help strenghthen your backside and make you more balanced. Many people with chronic low back pain find that kettlebell training when done the right way completely gets rid of the problem

10. Portable
    Kettlebells are small enough to keep in your car or at work and you can use them anywhere. So you have no excuse to not get a workout in. You can get ripped with just one bell. There is no need for a million different machines.

POWER UP

Fit Kids

2011-12-21T10:57:00.002-06:00

Fit Kids

With the growing childhood obesity problem in our nation, it is so important for us to encourage living a healthy and active lifestyle even at a young age.

5-2-1-0 is a great way that the medical community is promoting good health to children, not only does it encourage healthy eating, but also being active for an hour each day, and limiting computer and tv time too!

Here’s a great exercise routine to help keep the kids busy and healthy:

Start with the cardio portion, then strength/core, repeat 2-3 times.
Cardio
Set up a row of cones with enough room for your child to crab walk between...have your child crab walk in and out of the cones down and back.
Now have them flip over onto their hands and feet and bear walk down and back between the cones.
Next, High knees down and back running over the cones.
We’ll end the cardio section with a running drill have them run to the first cone and back, run to the second cone and back, etc until they’ve made it to the last cone and back.

Strength/Core
Wall Sit- have your child do a wall sit for about 40 seconds, grab a ball and play catch with them so those 40 seconds will fly by!
Push-ups - as many as they can do in 30-40 seconds
Lunge- be sure to watch their form and make sure their knee isn’t going out over their toes.
Squat- make it a game have them do some frog squat jumps down and back- they won’t even realize they are working their legs!
Lets end with a partner plank, line up head to head in the plank position, hold for a few seconds, and then add in some high fives while holding the plank.

Be sure to stretch when your workout is done!!

clean eats - the day before a marathon

2011-10-06T19:39:00.003-05:00

Fueled

by David LaChapelle

This quick overview in pictures is on the clean foods I consumed in the 24 hours leading up to the Twin Cities Marathon.

Clean eating goals:
1. Keep the majority of the food fresh, local, organic, power (nutrient) packed and delicious.
2. Load up my muscle and liver glycogen stores as best my body would allow without consuming wasteful calories and adding inefficient bulk/weight.
3. Start the day heavy on the carbs/calories and slowly taper them off throughout the day.

24 hours 'til Marathon time - an early morning trip to the St. Paul farmers market.

Raspberries!

Rockin' fuzzy moccasins at the market.

Meal 1 - 8:30am

Free-range egg, whole grain 'cakes with real butter and raw agave nectar, free-range/grass-fed bacon, organic kiwi, raspberries, OJ and light-roast Coffee.

Meal 2 - 11:30am

POWER Noodles - Here we have some green onion rice noodles with broccoli, carrots, kale, shitake mushroom, garlic and a bit of sriracha hot sauce. This meal is loaded with the calories and nutrients that my body needed to sustain "high energy" for 26.2 miles.

Snack 1 - 2:00pm

Matt's Fig Bars. These bars might be small but are packed tight with carbohydrates, the main fuel that my body burned during the run. At roughly 100 calories per bar, I took down a quick 5. Tasty!

Meal 3 - 5:30

The Hemp-Berry POWER Smoothie: water, OJ, strawberries, blueberries, banana, kale, hemp oil and hemp protein. This smoothie is clean, raw, vegan and packed with many of the macro, micro and phyto-nutrients that an active body needs for a tough exertion. Look closely, can you see the blueberry smiley face? That's some happy food right there.

snack 2 - 8pm

Shelled Hemp seed over honey-crisp. With all 3 macro-nutrients (carbohydrate, fat, protein) on one plate, is this a snack or complete meal?

Meal 4 - 9:30pm

This is culinary arts at its finest. 1 "naked" tilapia fillet sauteed in olive oil spray and a glass of water. My body wanted a bit more protein, so I cooked up my favorite animal source, fish! It was a warm and tasty treat right before bed.

Day of Marathon:

Breakfast - 6:30am

2 pancakes, butter, agave nectar, 1 egg, raspberries, coffee and OJ.
I should have taken the egg and coffee out of the meal and stuck with just the fast burning carbohydrates in the 'cakes and OJ. I would have been a bit faster and avoided a tinge of GI discomfort, in hindsight. I must have still been in Mountain bike racing mode (morning coffee being a staple) or the Swede in me, evolved to thrive on bacon, pancakes and coffee, thought a cup of Jo would be just fine.

Race shot

About 5 miles to go and still Powered up!

Finished and roughly 2 calories of energy left--one for each flex.

After some chocolate milk and chips at the finish line and another one of my tasty smoothies, I gulped down a naturally energizing and delicious yerba mate.

A few hours later, I was on the Liffey rooftop in St. Paul with some friends and feasting on one of my favorite infrequent and "sinful" meals - fish'n chips.

If you're interested in checking out more pictures of the TCMarathon, check 'em out HERE and don't forget to "like" our page.

Move plenty and eat well, my friends.

- David

Kale Chips - A Healthy alternative to Potato Chips!

2011-09-13T16:51:00.000-05:00

From our friend and fellow Green Body, Emily Kokaisel. Thank you for this delicious recipe! The ingredients are simple, try it out and let us know what you think!

Ingredients: About one bunch of kale, rinsed and dried. Olive oil, & salt, to taste.

Directions:Preheat oven to 350 degrees.Remove the kale leaves from their tough end and inner stems. Tear longer leaves in half or preferred bite size pieces.Place kale chips in large bowl. Start by tossing in about 1 tablespoon of olive oil. The kale leaves only need to be lightly coated with oil. Too much will make the chips too limp and greasy. Only add about 1 tablespoon of olive oil at a time. Then sprinkle in sea salt.Put the kale pieces in a single layer in a baking sheet lined. Bake for 10-13 minutes or until crisp. They burn easily!! Watch them when time is getting close, you don't want them to taste burned! I baked mine the first time for 12 mins and some of them were slightly burned.

*** You can try adding other spices as well such as chili pepper flakes, paprika ect... for different flavors***

3 stretches for an active body

2011-06-14T21:07:00.005-05:00

Here are just a few poses/stretches that I pulled out of my favorite post-run stretch series after today's 10 mile run. These particular stretches have been in my repertoire for roughly 7 years and are the result of a fusion between classic sports stretching and yoga.

Be safe when stretching:

Starting in a neutral/relaxed position and slowly melting into each stretch/pose, with control and body awareness (body "sensors" turned on, extraneous thought turned off) to the point of medium to medium-tight tension, will allow for a safe application of all stretches.

Move with your breath. After 2-3 full breaths, deepen into the stretch further for 2-3 breaths and repeat the cycle. This pattern can be carried on for a few cycles, to maximize the lengthening of the muscles & tissues. If you are new to exercise and stretching, 1-2 breath cycles is recommended.

Enjoy!

Right side first

Seated knee hug

with the left leg tucked in tightly, cross the right leg over the thigh and place your foot flat on the floor. Next wrap your arms around the leg and start to gently pull it in toward the chest (keep sits bones touching the floor). Once the upper leg is pulled in tightly, start drawing in deep breaths. Every exhalation or two, straighten and lengthen the spine through the crown of the head. Repeat until the spine is straight.

seated hamstring stretch with leg tuck

straighten the right leg and place your left foot next to the inner thigh, while keeping the left leg flat against the floor. Reach the left arm down to the leg first, then follow up with the right arm creating a centered the spine over the leg. Follow the same breathing protocol listed above.

Plow

With arms along your side & palms pressed firmly into the floor, bring the legs up and over your head in a slow, controlled manor. Be careful...if you are restricted in the back or neck, you will need to prop yourself up in this position by keeping you elbows on the floor and hands pushing into the small of your back. Advanced users can place arms over head and use controlled core strength to get into position. Once in place, proceed with medium tension and fluid breath. Ease out of the pose the same way you entered it, with control.

Repeat the series on the left side

After physical exertion, it always feels nice to shut down the thoughts, stretch and breath deeply & feel the body lengthen (tune out to tune in). Maintaining healthy muscles and balanced tension across the joints is key to overall enhanced movement and injury prevention. Get to know your body and find what stretches work best to enhance your lifestyle.

If you have any questions regarding general fitness, sports performance, cross training, yoga, etc., don't hesitate to ask here > email or facebook wall Our team will be sure to answer your questions.

If you're ready start training go HERE

Power Up

- DML

Local CSA's

2011-04-29T11:24:00.003-05:00

Organic Farms having CSA's (community supported agriculture) that deliver to the Twin cities.

View CSA Organic Farms that deliver to the Twin Cities in a larger map

Thanks to fellow Green Body, Kelly Kokaisel, aka Earthchild for the info!

a sustainable meal

2011-04-25T12:06:00.002-05:00

Here is an example of my "GREEN" meal; from the local farms & farming practices, to the supporting co-ops and deli's, and the clean mode of transportation - straight to my BELLY!

Breakfast:

2 organic whole Grain Pancakes (Whole Grain Milling Co. - Welcome, MN) Mississippi Market

1 free range egg (Larry Schultz Organic - Owatonna, MN) Mississippi Market

2 pieces uncured hickory smoked bacon (Prairie Pride Farm - Mankato, MN) Golden's Deli

1 cup of pollinator's blend coffee (Peace Coffee) Mississippi Market

4oz of orange juice

1.5 tbsp maple syrup (Silver Maple Tree) My back yard!

Approximately 450-500 delicious, nutritious and Eco-friendly calories.

The Green:

Local - Buying local saves greatly in packaging, shipping and fuel costs and it supports local farming and communities.
Transportation- All trips to and from the stores and back home were on my commuter bike and fueled by body power.
All foods were organic, free range and/or grass fed. Happy chickens and happy pigs!!
Utilization of natural and renewable resource - tappin' my maple tree!

More "stuff" to follow!

Making Kombucha Class

2011-02-10T20:52:00.000-06:00

Click to enlarge

Kettlebell Basics I & II

2011-02-10T18:53:00.000-06:00

Red Power Juice

2011-02-08T00:16:00.005-06:00

Here is a recipe I've been experimenting with for a bit. As much as I dislike taking the fiber out of a vegetable, I do believe it's fine for juicing sake. Also juicing is a rare opportunity to intake an incredible amount of vitamins, minerals and phytochemicals in one serving.

Veggies and Fruits are organic and were purchased at Mississippi Market.

beets - 1 1/2 cups juiced (about 3 bunches) >>> benefits of beet juice
sweet red peppers - 1 1/2 cups juiced (3 big peppers) >>>benefits of pepper juice
carrots - 1 cup juiced (1 bunch or 1 small bag)
apples - 1 cup juiced (4 medium to large)
clementine - 3/4 cup (4 medium)

*next time around I plan on adding a green veggie to the mix

After juicing, I combine all liquid in a pitcher, mix, and then strain twice, for the smoothest juice. Plenty of pulp will remain in the strainer and can be saved for later use as a natural & healthy supplement in protein/fruit smoothies. Once the juice is filtered, it should be bottled to the top and refrigerated quickly, to slow oxidation - the fresher the better!

This recipe might surprise you and those finicky little taste buds of yours, with how sweet, fresh and alive this juice recipe actually is. Go on, get some!

Come over and try some of this Red Power Juice for yourself, feel free to stop by Green Body this week and I'll gladly pour you 4oz of Clean Power, while supplies last.

Happy sipping!

Vinyasa Yoga

2011-01-02T21:23:00.004-06:00

click to enlarge

Posture at the computer

2010-12-16T22:08:00.003-06:00

A buddy of mine, and graphic designer by trade, wanted to know what proper working posture at the computer should look like.

When working at a computer one should sit erectly, keeping all parts of the upper body as close to the center as possible, thereby minimizing inward rotation and spinal flexion (hunched form), due to gravitational pull. The core musculature should be drawn upward and inward (lightly engaged) and ready to fire, upon all movements, to support those movements. Feel free to cinch your glutes occasionally, to provide even more stability and core engagement. The scapulae (shoulder blades), should be lightly depressed and retracted (down and together), with arms at 45-90 degrees. Paying attention to symmetrical mousing (both sides of computer in equal amounts), as well as "palm light" typing, in balance with "palm heavy" typing, will add to the balanced posture even further .

(computer monitor is a bit low)

What's even better?

5. Using a swiss ball

4. Standing

3. A 5 minute dance breaks every 55 minutes - get off your butt and groove

2. Donate your computer, quite your office job and become a banana farmer

1. Functional strength training HERE - setting the poorest form straight

Green Body

doing it.

Purple Power Smoothie

2010-12-07T13:36:00.000-06:00

Another delicious and power packed meal to be consumed any time of the day, every day. This power smoothie has loads of high quality fats (omega 3, 6, 9), complete proteins, phytonutrients, fiber and is high in chlorophyll (the "life-blood" of plants).

Recipe:

8oz Acai (ah sigh ee) juice
1 handful of fresh or frozen kale
2/3 cup of frozen blueberries
2/3 cup of frozen strawberries
1-2 scoops of Manitoba Harvest 50 protein powder
1 tablespoon of Manitoba Harvest Hemp Oil

makes 2 servings > 350 calories per serving

Manitoba Hemp, Oil and other products can be purchased HERE.

Power up with clean foods!

The perfect gift - muscle release

2010-12-06T20:42:00.002-06:00

Christmas is near. Why not give functional gifts for a friend or loved one this year?

The foam roller is the most inexpensive and functional piece of equipment that we should all have in our exercise tool box. Nothing will ever replace the therapeutic hands of a skilled massage therapist, but the foam roller, when one knows how to utilize, can bring similar benefit.

It doesn't matter if you are an elite athlete, computer geek, rock star, or Dean the boiler guy, we all engage in movement patterns that fire muscles, in our daily lives. Muscles when contracted over and over again will start to adapt to the specific movement patterns and loads placed upon them. When this happens muscles can become tight and "sticky" and need to be release in order to fire, or contract, properly. This is where myofascial release comes in handy - A complex idea, easily administered.

Step 1. Buy a foam rollers HERE (click on Perform Better's banner and search for foam rollers)
Step 2. Work your body daily, engaging in functional strength and endurance training, with correct form and proper muscle engagement. (Learn functional strength, form and muscle engagement HERE.)
Step 3. Roll out your sore muscles, breath deeply and release. Well done.

In the following images I am rolling out my trouble spots.

Quads - tight from running

Peroneus Longus (deep outside calf) - car hit low leg while running

Teres major (upper back) - tight from climbing ropes

Tart cherry berry smoothie

2010-11-16T17:30:00.005-06:00

A delicious and power packed meal to be consumed any time of the day, every day. This power smoothie has loads of high quality fats (omega 3, 6, 9), complete proteins, phytonutrients, fiber and chlorophyll (the "life-blood" of plants).

Recipe:

4oz H2O

4oz tart cherry juice

2/3 cup low fat strawberry yogurt(can skip if dairy free)

1cup frozen blueberries

1cup frozen strawberries

1 handful frozen spinach (any dark leafy green will do) (freezing keeps it longer and softens the flavor a bit)

2 scoops of Hemp Pro 50, protein powder

1 tablespoon of Hemp Oil

makes 2 servings > 350 calories per serving

BUY Hemp Protein and Hemp Oil.....HERE.

Clean Power starts within & is supported ↑

Urban Compost

2010-10-07T13:36:00.001-05:00

Urban Compost - Good Particles

This is a simple compost pit that I set up two years ago at the Schurmeier Lofts, where Green Body is located. The perimeter wall, made of landscaping blocks, was given to me from a friend/client. It was laid out to provide enough space to contain all of the fall leaves plus additional compost from, ideally, 28 condominium units. The site itself is at the south western corner of the property, over I94 and Lowertown, Saint Paul.

The process is simple:

1. Lay out blocks, space or container

2. Dig into the existing soil (1 foot)

3. Add leaves (brown matter), soil and other organic matter (food scraps, etc. (no meat or dairy)).

* proper ratio of brown matter/soil/organic matter is 25%/25%/50%, respectively.

4. Keep the compost moist, like a wrung out sponge, and turn monthly.

In just a year the Green Body maintained compost has degraded and is ready for new life, in all our planting and gardening endeavors. Good for the environment, body and mind...breath in and enjoy the healthy particles of life!

- David

Kettlebell Training

2010-10-05T14:23:00.000-05:00

What is kettlebell training, and where did it come from?

Kettlebell training dates back to 1704 in Russia. The kettlebells were so popular in Tsarist Russia that any strongman or weightlifter was referred to as a Girevik, or ‘a kettlebell man.’ Kettlebells are issued to every member of the Russian army to this day.

The Kettlebell really first started being introduced to America in 1998 by Pavel Tsatsouline and then the first Russian Kettlebell Certification was held in 2001 in East St Paul.

Why the Kettlebell?

The greatest thing about kettlebells is the ability to get a strength workout while also getting intense cardio. It is an efficient way to work out - you do not need to spend hours at the gym when you work out with kettlebells. Kettlebell lifts are full body exercises that will help you move better, get leaner, and make you stronger than ever. We have had many clients that at the age of 45 and older say that they feel better and stronger now than when they were in their twenties since they started kettlebell training.

Green Body offers one on one, small group, and kettlebell classes for people that are interested in learning how to really maximize their workouts with kettlebells. Kettlebells are for people of all fitness levels. From professional athletes to your every day couch potato.

David's berry sweet cherry smoothie

2010-10-04T15:56:00.006-05:00

Delicious and power-packed with super foods, this smoothie will give you the energy and high immunity that your body deserves. Whether you're inflamed from daily stresses or trying to recover from your last Green Body workout, this smooth meal will surely chill you out and sustain your power and hydration for hours to come.

4oz Manitoba Harvest Hemp Milk, 4oz orange juice, 1 medium banana, 1 handful spinach, 1/2 cup frozen strawberries, 1/2 cup frozen sweet cherries, 2/3 cup frozen blueberries, 1/2 cup Brown Cow low-fat vanilla yogurt, 1 tbsp Manitoba Harvest Hemp Oil, 1 scoop Manitoba Harvest Hemp Pro 70 protein concentrate. Makes 2 servings. About 320 calories per serving.

Exercise of the week - Swiss-ball plank

2010-09-16T13:10:00.004-05:00

The swiss-ball plank, very similar to the plank but much less stable, engages the core and upper body to the next level.

To perform the swiss-ball plank, lie prone (face down) on the swiss ball and crawl out to push-up position, while keeping the knees bent. Spread all 10 fingers nice and wide and apply power throughout the hands, pinkies first. Next ensure the arms are straight, strong and shoulders are packed down and back. Now that the upper body is aligned and engaged, straighten the legs and adjust the ball out to the proper distance - under the shins for beginners, tip toes for advanced. Once the legs are straight, follow the same steps of core engagement as previously explained in the plank, to ensure the body is as straight and strong as possible.

2-3 sets - rest a minute between sets or do another opposing exercise during the minute.

workout 1. set 1 - 30 seconds, set 2 - 30 seconds
workout 2. set 1 - 30 seconds, set 2 - 45 seconds
workout 3. set 1 - 45 seconds, set 2 - 45 seconds

Strong, Clean, Lean and GREEN. This is how you emPOWER your life machine.

GREEN BODY

Exercise of the week - plank

2010-08-25T19:41:00.001-05:00

The plank is an incredibly simple, safe and effective exercise that we use as the base, core-strength exercise, at GREEN BODY. The plank, like a solid piece of wood, should be straight, strong and not bend or bow. This exercise creates great potential for core awareness, due to it's stillness and power. To engage fully, lift the body up onto the forearms and ten strong toes. With straight legs we want to maintain a straight, slightly inclined line, from the ankles through the center of the head. Once in this position, give the butt a nice tight squeeze, contract the abs tightly, cinching up and in, draw in your sides and hold this for a minimum of 30 seconds. Remember to breath openly and fully...the core is TIGHT, spine is safe and sound in the center, but the oxygen pathways remain fully open.

2-3 sets - rest a minute between or do another opposing exercise during the minute.

workout 1. set 1 - 30 seconds, set 2 - 30 seconds
workout 2. set 1 - 30 seconds, set 2 - 45 seconds
workout 3. set 1 - 45 seconds, set 2 - 45 seconds

Work your way to a minute and a half +, following that progression.

Strong, Clean, Lean and GREEN. This is how you emPOWER your life machine.

GREEN BODY

Ttiathlon Tips: #5

2010-08-02T17:25:00.002-05:00

maintain & enhance joint function - stretching after training

Getting the body prepared for a lengthy outdoor tri-training session, by concisely(5-7 minutes)using foam rollers, dynamic stretches/body weight poses is highly recommended. When muscles are "prepped" for the workload ahead, you reduce the risk of injury, perform more efficiently and get better results from the session. While prepping the body for training is essential, post-exercise is where we get the best opportunity for functional joint-enhancement.

During extended periods of training, the body's skeletal muscles warm up and potential for adaptive plasticity is high. What does this mean? It means that muscle becomes like warm taffy, stretching and adapting to the lengthening forces applied to it. And because potential for adaptation is at its highest after the muscles have been firing for a long period, it would make sense to engage in a stretching regimen that is specific to the sport, as well as overall function of the body, to achieve the best results.

At GREEN BODY gym in Saint Paul, MN, we welcome any questions you may have and would enjoy helping you with your sport, fitness and overall energy endeavors.

- David LaChapelle

Triathlon tips: #4

2010-07-27T13:08:00.002-05:00

Fueling the body - post-training recovery meal

Pushing the body to it's limits, in the heat of summer, can rapidly deplete energy stores within the body's tissues. Depleted and broken down, the body will remarkably restore itself by consuming even the most basic nutrients. However, if you want to not only restore, but speed up and ENHANCE your body's recovery, you should ensure the foods used to refuel are packed with life and POWER!

A POWER smoothie, is one of the ultimate recovery meals one could consume after a tough training session. Balanced in the proper ratio of carbs/protein/fat, anti-inflammatory by nature, hydrating and PACKED with life-sustaining phytochemicals and amino acids, this meal will provide maximum recovery for you!
Try to consume recovery meals within 45 minutes of training, to ensure maximum utilization of the good stuff.

At GREEN BODY we're working on our smoothie bar and will be serving up fresh smoothies for you and your body soon!

For a GREEN BODY smoothie recipe and to be added to the GREEN BODY newsletter, email us at david@greenbody.net.

Peace & thanks!

Triathlon tips: #3

2010-07-19T16:41:00.001-05:00

Personal/functional training - preparing your body

Triathlon is truly a well diversified sport, with three functional forms of movement so incredibly fused into one sustained nugget of power. Preparing the body for one sport can tricky on its own, but add two more to the mix and you can understand that a triathletes body needs a specific and unique approach to functional strength training.
There are a LOT of programs, gyms and trainers out there nowadays, touting how there program will make you fitter, stronger & a better athlete. Some will, some to a degree, and many are just plain wrong. To be a better triathlete AND remain functionally enhanced outside of your sport, it takes a special understanding of the implementation, progression and mix of functional strength-exercises. And as a trainee, someone who is fairly new to the active lifestyle, or even a seasoned athlete, it would be in your best interest to maximize your training with an efficient, functional-training program.
At GREEN BODY we've been active participants in diverse athletic events, ranging from triathlon to marathon and cross-country bike racing, and are on the forefront of functional strength training and body-awareness, for over 10 years.

Enhance & Sustain

Triathlon Tips : #2

2010-07-19T16:09:00.000-05:00

Awareness - Listening and learning from YOUR body.

When training for a triathlon, we push the body's energy and functional capacity to the next level and beyond. The body has the INCREDIBLE ability to adapt both physiologically and structurally to the progressive and diverse workload of training.
With that said, we each have unique limits and levels of exertion that need to be respected and trained progressively up to, to avoid overuse injury. And because there is a bit of warrior in all of us, we simply can't help but naturally want to push through that limit, from time to time. When this happens and the body is not allowed proper recovery time, injury starts to wrap its sticky tentacles around the affected area and unless we adapt and adjust our workload quickly, we are almost guaranteed in dealing with an annoying injury, ultimately slowing us down.

The BEAUTY of the "pre-injured" body, in this situation, is that it will give YOU feedback (unbiased, emotionally detached, pure feedback). Muscle, tendons, fascia all have "sensors", if you will, that relay information to the brain, when structures/joints of the body are either mis-aligned, too tight or over-worked. If you hone in your senses and overall body awareness, through experience, you will know exactly what not to do next time and this is knowledge and a skill that will remain with you.

At GREEN BODY, we've been teaching and training you to be strong, balanced, energy efficient and body-aware, for 10 years.

Train on!