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 Lean Body Coaching Newsletter | Issue #133 | August 27th 2013

By Lee Labrada

Helping people reach their fitness goals is my passion. As the CEO of Labrada Nutrition, I meet a lot of people whose goal is a lean, healthy muscular physique. 

Some have a more difficult time reaching their goals than others. In trouble-shooting their programs,  more often than not, I discover they generally encounter the exact same 5 obstacles to progress.

In today's Lean Body Coaching newsletter, I'm going to share what those 5 obstacles are and reveal exactly how to overcome them  to achieve a Lean Body! 

Click Here To Read The 5 Obstacles You Need To Conquer to Own A Lean Body

 


Chicken Kabobs
Chicken Kabobs with Green & Red Peppers
 
By Lee Labrada
 
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 theme.
 
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 favorite veggies. 
 
Ingredients: 
  • 6 oz. boneless raw chicken breast, cut into chunks
  • 4 c. raw, red bell pepper, cut into large pieces
  • 4 c. raw, green bell pepper, cut into large pieces 
  • 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 chopped

 Nutritional Information :

  • Calories (Per Serving): 500
  • Protein  43 grams.
  • Carbohydrates  54 grams.
  • Fat 17 grams. 

 
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By Lee Labrada

Should You Stretch Before A Workout  - Yes or No?

Our "Ask Lee" today comes from Troy H. Utah, USA.

Hi, 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.

What are your thoughts on stretching before a workout, do you agree with it?

Also, what kind of stretching do you believe is the most suitable for those trying to gain muscle and stay injury free?

Tory H. 
Utah
USA

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 to Stretch

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 occurred. 

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 have.

What I encourage people to do prior to training, in place of static stretching is called dynamic stretching. 

As the name would suggest, dynamic stretching is stretching that involves motion and varying loads on your muscles. As your muscles are in motion, Dynamic 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. 

Some of 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 leg swings. 

Should 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 lengthening it.

Another great tool to warm up and cool down the body is the foam roll. 

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 recover faster. 

Hope that helps Troy. Follow these guidelines and your workouts and recovery will improve.

Until next time,  stay healthy and strong. 
 
Get lean, live lean!

Yours for a Lean Body,

Signature  

Lee Labrada,

Founder & CEO Of Labrada Nutrition.

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