Our chef's special
today is Chicken Kabobs with red and green
peppers. If you're not a fan of peppers, no
biggie. A great feature of Kabob recipes is how
easily you can create dozens of variations on a
For example, If
you're not a fan of chicken, no problem.
Substitute the chicken for lean beef, salmon,
pork or even tofu.
Same applies, in
regards to the vegetables. Get creative and
replace the peppers and mushrooms with two of your
6 oz. boneless raw chicken breast, cut into
4 c. raw, red bell pepper, cut into large
4 c. raw, green bell pepper, cut into large
6 c. raw mushrooms, whole
2 tbsp. apple cider vinegar
4 c. tomatoes, cut into pieces
5 tsp. olive oil
1 tsp. ground basil
1 1/2 c. chicken broth, condensed
1 tsp. ground oregano
2 cloves of
garlic, peeled and finely
Calories (Per Serving): 500
Protein 43 grams.
Carbohydrates 54 grams.
Fat 17 grams.
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I've always applied static stretches before a
workout as I was told many years ago it would help
me lift more and prevent injury.
are your thoughts on stretching before a workout,
do you agree with it?
what kind of stretching do you believe is the most
suitable for those trying to gain muscle and stay
Hi Troy, static stretching, is
starting to become a thing of the past. More and
more studies have been released recently linking
static stretching to less muscle output and
increased chance of injury. Both of which, we want
to avoid when training!
To Stretch Or Not
As the name implies,
static stretching involves a static load, or
stretch, being applied to the
muscle for a length of
time, and that's it. No increase in blood flow,
heart rate, or core temperature has
You've just performed a
movement that has zero crossover application.
Putting it bluntly, sitting with your head between
your legs doesn't prepare you to do hamstring
curls any better than not stretching would
I encourage people to do prior to training, in
place of static stretching is called dynamic
name would suggest, dynamic stretching is
stretching that involves motion and varying loads
on your muscles. As your muscles are in
stretches promote blood flow to the muscle you are
warming up, as well as raise your core
temperature, both of which are important before
you start moving heavy weights.
my favorite dynamic stretches for the upper body
are shoulder shrugs, arm circles, and trunk
twists. For the lower body, lunges, butt kicks,
body weight squats, toy soldiers, and side-to-side
you need to see how any of these motions are
performed, a simple search in your favorite search
engine will give you a plethora of information,
including how to perform the stretches and entire
dynamic warm up routines. Just like anything else,
you may need some trial and error to find what
works best for you!
Now, I don't want you to think
static stretching is totally unnecessary. It is
beneficial when performed after your workout!
While you train, the repeated contraction of your
muscle under load causes microscopic bindings,
adhesions, and trauma to the muscle tissue.
Stretching post exercise will not only begin the
recovery process by beginning to break down the
bindings and adhesions in your muscles, but
actually increase the muscles flexibility by
Another great tool to warm up and
cool down the body is the foam
Rolling prior to your workout
will help bring blood to the area, stretch the
muscle, and help break down any residual muscle
soreness from prior training session. When used
after your workout, it functions much in the same
way static stretching does. However you get the
the added benefit that it's forcing fresh blood
into the area, as well as moving built up lactic
acid from the muscle so you get less sore and
Hope that helps Troy. Follow
these guidelines and your workouts and recovery
next time, stay healthy and
lean, live lean!
for a Lean Body,
& CEO Of Labrada
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