Icelandic Fitness

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Icelandic Fitness + Coming Soon

Icelandic Fitness +

Icelandic Fitness is expanding!! Starting May 15th we are opening our new addition to our existing sports performance and personal training facility.  The new 1350 square foot space will feature some of Denver’s top instructors.  Group X, yoga, Barre, and a variety of other classes will begin on May 15th in the new space.  We will be launching a separate website that will allow existing and new members to sign up and see our schedule.  Check back for more details in the near future.

 

Here are a few photos of the space in transition:

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Ripping out the carpet!!

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Icelandic Fitness Future Yoga Studio

Icelandic Fitness +

Instructor Sue White is ready to teach!

 

Benefits of Cold Water North Atlantic Fish

Many Americans shy away from eating fish. What Americans don’t realize is how much they’re missing. Fish, especially the North Atlantic fish, such as cod and salmon have amazing health benefits.

7 reasons to eat North Atlantic fish are:

  • Improve your heart health with the omega-3, vitamin B-12, and vitamin B-6 found in these fish.
  • Decrease your chance of a heart attack.
  • Lower your bad cholesterol; increase your good cholesterol.
  •  Selenium band B-12 may also protect against cancer
  • Keep your brain healthy and energized. The healthy fats in salmon and cod could help prevent Alzheimer’s.
  • Eating these fish helps balance your mood.
  • Selenium and omega-3 found in these fish are also anti-inflammatory. They can help treat arthritis and migraines.

 

Below are two great recipes I have found for enjoying cod and salmon. Both recipes are courtesy of Whole Foods. My adaptations are in bold.

Baked Cod with Summer Vegetables

icelandic-cod

Ingredients:

· 4 (6-ounce) cod fillets
· 2 tablespoons extra-virgin olive oil, divided
· 3/4 teaspoon fine sea salt, divided
· 1 large tomato, diced
· 1 green bell pepper, diced
· 1 yellow squash or zucchini, diced
· 1/2 cup pitted Kalamata olives, halved
· 4 cloves garlic, finely chopped
· 1/2 teaspoon freshly ground black pepper
· For additional flavor add 1 zested lemon
· Flat leaf parsely will add flavor
Top of Form
Bottom of Form

Method:

Preheat oven to 400°F. Brush cod with 1 tablespoon oil, sprinkle with 1/4 teaspoon salt and place in a 9- x 13-inch baking dish. In a large bowl, combine tomato, bell pepper, squash, olives, garlic, lemon zest, parsley, and black pepper. Sprinkle with remaining 1 tablespoon olive oil and 1/2 teaspoon salt and toss to combine. Spoon mixture over cod and bake until vegetables are tender and fish is just cooked through, 20 to 25 minutes. Serve the cod and vegetables with some of the juices in the pan spooned over the top.

Nutritional Info:

Per Serving:310 calories (120 from fat), 13g total fat, 1.5g saturated fat, 95mg cholesterol,840mg sodium, 6g carbohydrate (1g dietary fiber, 3g sugar), 40g protein

 

 

Ingredients:

· 1 1/2 pound skinless salmon fillets, cut into 1-inch chunks
· 1 zucchini, cut into 1-inch cubes
· 1 red onion, cut into 1-inch squares
· 1 cup button mushrooms
· 1 lime, Juice of
· 1/2 cup soy sauce (I do not use.)
· 1/4 cup honey
· 1 garlic clove, minced
· Salt and fresh ground pepper
· 4 (16-inch) bamboo skewers, soaked in water 1/2 hour
· Basting Sauce
· 2 limes, Juice of
· 1/4 cup honey (preferably creamed)
Method:

Place salmon chunks and cut vegetables in a large flat dish. In a small bowl whisk together lime juice, soy sauce, honey and garlic until honey is dissolved; pour over salmon and vegetables. Season with salt and pepper, lightly toss, cover and refrigerate about 30 minutes. Oil grill and preheat to medium-high. Alternate marinated salmon and vegetables onto soaked skewers.

In a small bowl, whisk together lime juice and honey for basting sauce. Place skewers on hot grill and cook ten minutes, turning once and basting often with honey-lime mixture.
Nutritional Info:

Per Serving:450 calories (170 from fat), 19g total fat, 3.5g saturated fat, 100mg cholesterol,840mg sodium, 34g carbohydrate (1g dietary fiber, 30g sugar), 36g protein

Jason Stone

Icelandic Fitness

Forgotten Part of Training: Recovery

A lot of athletes love to work hard. Often if they are not working out full force they believe they are not benefiting their bodies. The truth is though, to be a top athlete you have to allow your body to recover as much as you have to push it in the gym. There are several different parts to recovery, but today I will discuss post-workout supplements.

The first category of supplements an athlete should include after a tough workout is protein. Some experts recommend whey protein here. This is a fast-digesting protein, which athletes need to get fuel to their muscles quickly. The down side to whey is it contains soy. If you are allergic to soy or wish to avoid it for health reasons, a non-soy gelatin powder is a great alternative. Whether you choose whey or gelatin for your fast-digesting protein, athletes need to combine this with a slow protein, such as casein. However, casein can cause many allergies too. A good alternative can be vegan protein powders.

The second category to include in your post workout nutrition is high glycemic carbs. This can be found in powders such as dextrose or maltodextrin. If you prefer a natural alternative though, high glycemic carbs can be found in foods such as rice, barley and maize (organic corn). Whether you choose a powder or food, though, remember athletes want 2 carbs to one serving of protein listed above.

Finally, an athlete wants to consume creatine within 45 minutes of a hard workout. Creatine is shown to increase muscle mass by up to 10 pounds and muscle strength by 10%. Increasing muscle strength will also increase athletic performance, so creatine is a must.

Train hard; recover harder!

Athletic Strength and Speed Training

The objective of Icelandic Fitness’s sports performance program is the help athletes of all ages and levels achieve their goal of excelling at their sport or sports of choice.  We will build a foundation of movement skills that will translate into becoming the best athlete possible.

Our warmup stretches and activation drills are taught to all athletes.  This routine will provide a system to get their bodies primed for performance.  After developing a foundation of proper movement we will move into more advanced skills related to an individual sport.  Icelandic Fitness uses a holistic approach looking at each athlete individually.  We will look to improve flexibility, strength, speed, performance nutrition, and coordination related to ones sport.

Performance Training Programs

  • Baseball
  • Basketball
  • Football
  • Golf
  • Soccer
  • Swimming
  • Cycling
  • Tennis
  • Long Distance Running
  • Triathlons
  • Track and Field

Benefits of Performance Training

  • increased mobility
  • explosive strength
  • increased speed
  • increased cardiovascular capacity
  • increased confidence
  • strong work ethic

Athletic Speed Training

  • learn proper mechanics to maximize your speed
  • become more efficient at vertical, horizontal, and breakaway speed
  • develop better coordination and balance
  • quicker reaction time
  • explosive power
  • agility
  • quickness for change of direction

Gearing up for the Golf Season

I am an avid golfer. Every chance I get I am out on the course either practicing or playing. I live in Denver, CO, too, where there are many great public courses, and warm weather at various points throughout the year. The winter months provide less playing time even for me, though, so I take advantage of the off-course time by doing cross-training to help my game.
Golf is not one of those sports people often see having cross-training opportunities. However, there are many things you can do in the gym to help your golf game. This is the beginning of a three part series on cross-training for golf. The first phase of a cross-training program involves developing strength and flexibility. For most this build-up phase will last through the end of March. If you are new to physical training you may want to begin by only using body weight movements and exercises. No matter what resistance level you begin at though, you will want to try to increase your intensity (cardio and strength work) every 4-6 weeks.

golfseason

For a cross-training program I recommend training 3 times per week for approximately an hour each workout. Your goal for a better golf game should be to become a well-rounded athlete. Each workout should include some type of cardio. (I personally like the rower.) Then, you should also include resistance training. Some parts of the body often forgotten by golfers include the wrists and forearms, rotator cuffs, and core and hips. After building strength with resistance training you will want to end each workout by stretching. Important areas to include when stretching are your wrists and forearms, hips, hip flexors, IT bands, glutes, and thoracic spine. By training AND stretching all areas of your body you will become a great all-around athlete and you will be helping to prevent potential season-ending injuries.

Jason Stone

Icelandic Fitness

 

It is never too soon to start working out

With childhood obesity rates increasing and physical fitness classes decreasing

 in our schools, many parents are turning to fitness professionals not only for 

themselves, but also for their kids. 

 

The latest statistics from the American Obesity Association shows that 30 

percent of children, ages 6 to 18 are overweight, and another 15 percent are 

obese. 

 

It’s not surprising that parents are seeking new ways to defeat this growing trend.

 

Recently I began training my youngest and maybe my most gifted young client.  

Little Haley is a seven year old with some serious strength and coordination. 

Check out the form.

 

 

This is Haley in 2013, she is now an All-State Soccer star.

Golf Fitness

Preparation in the preseason is the key to a successful golf year.  It all starts with the work you put in during the off-season.  Working on ones weaknesses is the most important  and efficient ways to get better no matter the sport.  For most people the biggest limitation is usually ones flexibility or lack of it.  With a simple consistent stretching program we can make dramatic changes in the swing.  Once you become flexible we need to begin to incorporate joint stability, or balance.

Protein Alternative

Bad Protein

Years ago I wrote an article that I was getting away from (whey, egg, and of course soy) protein powder supplementation. The daily ritual of a morning protein shake along with breakfast and then a shake immediately after my workouts started to make me sick.  I was getting bloated, gassy, gut inflammation, and other digestive issues.  You name it, I felt it.

Finally

After 5 years I found something I believe in.  As a quick protein supplement immediatley after your workouts or even as a meal replacement.

Vega-Sport-Review-e1325540267791-104x150

Not only do they have the most amazing flavors with almost no sugar, the products even taste great with water as the mixer.  The protein is derived a 100% from plant based sources.  We all know unless you are vegetarian most people get 99% of their daily protein from non-plant based sources.

I don’t endorse many products but VEGA Protein is AWESOME!!  If you are outside of Denver, Vega products can be ordered online or store bought at health food stores like Vitamin Cottage and Whole Foods.  If you are in the Denver area and interested in trying any of the Vega products I can send you samples, and even order the products for you.

Benefits of a Cold Water Shower

Annual Polar Bear plunges are traditions all across the world.  In the US we associate cold water swimming with bikinis, shorts, or sometimes completely nude, sprinting into a partly frozen lake .  Although these swims are riduculous to some people, the origins of these ice swimming practices are recorded all the way back to history in Russia, China, India, and Scandinavian countries.  The cold shower is an ancient practice in India known as Ishnaan which is said to cleanse the inner organs and improve overall health.  Whatever the reasons there are many studies showing the healing effects on ones body with a daily cold shower or bath.

 

Benefits of a Cold Shower

  • Improved Circulation – cold water on the skin brings blood to the capillaries, increasing circulation throughout the body
  • Increased Energy – cold water can help increase blood flow to the body helping to increase energy and mood
  • Decreases Depression – improving circulation with cold water will boost your mood and relieve physical and mental stress
  • Healther Skin and Hair – warm water washes away natural oils on the skin, cold water helps retain these natural oil, helping the hydration of the skin
  • Increased Testosterone – cold showers help stimulate the production of testosterone, also improving sexual function and strength.  Studies also show cold water increase sperm production.
  • Flushes Organs of Waste by products – cold water cleans the circulatory system and blood supply, providing flushing for the internal organs.  Muscle tissue also contract, helping to eliminate toxins and poisonous wastes.
  • Improved Immunity – cold showers can increase your metabolic rate and immune system, it effects the immune system by strengthing your mucous membrane, helping to combat allergies, colds, and hay fever.
  • Better Sleep – cold water helps to lower core body temperture and lowers the release of cortisol, helping with sleep and better fat loss, studies suggest taking a cold shower an hour before bedtime

 

Icelandic Fitness Simple Dieting Rules

Icelandic Fitness Simple Dieting Rules

1. Absolutely no processed foods.

2. All vegetables are either raw or steamed, if possible stick with green vegetables.

3. All fruits are fresh and in season (blueberries, raspberries, and blackberries are the best)

4.  No fried foods.

5.  Do not go more than 3.5 hours without eating.

6.  Consume at least 1 gallon of water per day.

7.  Eat a handful or nuts everyday.

8.  Replace margarine or artificial butter with the real butter.

9.  Stay away from  MILK and SOY.

10. Stay away from SUGAR. (natural and artificial)

11. Eat Fist

12. Limit your meat intake

13. Eat Local oganic foods

 

Icelandic Fitness