May 2014 - JustLift

Monthly Archives: May 2014

Bacon Swiss Burgers with Tomato and Avocado

A bacon Swiss burger embellished with ripe tomato and avocado: delectable! In this burger, I’ve spiced up the meat with thyme and Worcestershire sauce, which hint at the Mediterranean and at the steak house. In this case, a soft white bun is the best choice—any other type of bun and the burger might become too huge to eat. But of course, that’s what helps to make it delectable. Serve your favorite condiments alongside.
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ingredients

  • 8 slices bacon
  • 1 pound ground beef chuck or sirloin
  • 1 teaspoon Worcestershire sauce
  • 1 or 2 dashes Tabasco sauce
  • 1/4 teaspoon dried thyme leaves
  • Salt and freshly ground black pepper, to taste
  • Vegetable oil, for grilling
  • 4 slices Swiss cheese
  • 4 hamburger buns, toasted, for serving
  • Thinly sliced ripe tomato, for garnish
  • Thinly sliced red onion, for garnish
  • Sliced ripe avocado, for garnish
  • Boston lettuce leaves, for garnish

preparation

1. If you will be grilling the burgers, preheat a barbecue grill to medium-high.

2. While the grill is heating up, cook the bacon on the stovetop in a large skillet over medium-low heat until it is just crisp, 6 to 7 minutes. Transfer the bacon to a plate lined with paper towels and set it aside to drain. (If you prefer to panfry the burgers, reserve 2 tablespoons of the bacon fat in the skillet.)

3. Place the beef, Worcestershire, Tabasco, thyme, and salt and pepper in a bowl, and toss lightly with a fork to combine. Form the mixture into 4 patties, each about 3 inches in diameter and 1 inch thick.

4. When you are ready to grill the burgers, oil the grill grate well. Add the burgers and grill for about 3 minutes for rare, 4 minutes for medium-rare meat. Turn them over and grill for another 3 or 4 minutes, topping the burgers with the cheese in the last minute of cooking. (Or panfry the burgers in the hot bacon fat over medium heat for 3 minutes per side for rare meat, adding the cheese as described.)

5. Place the burgers on the toasted buns, and top them with the bacon, tomato, onion, avocado, and lettuce. Cover with the tops of the buns and serve immediately.

Recipe from TEN: All the Foods We Love, Ten Recipes for Each by Sheila Lukins (Workman Publishing, 2008). Found on epicurious.com

By |May 27th, 2014|Blog, Nutrition|Comments Off on Bacon Swiss Burgers with Tomato and Avocado

The Notorious “Pull More”

When you’ll most likely hear this cue:

From an error or improper form in the second pull, mostly in the snatch.

Translation:

  • Your muscles weren’t engaged properly, therefore letting the bar loop away from you- jumping or missing forward.
  • You’re not staying close to the bar, landing with the bar over your head instead of shoulders and/ or being rejected in the catch.

Possible solutions:

  • Make sure that off the ground: you draw your shoulders back and engage your lats (retract your scapula). What will happen now is your shoulders move back and down. It’s easier to learn how to get into this position when using an empty bar in a standing position, then going to the hang and then squatting it down to the start position.

*Note- Keep your head up in flexion, this will help turn on your upper back as well as help you keep your center of gravity in a more favorable position (belly button over the bar)

  • Sometimes the bar path will be completely straight -good for you- but if your body doesn’t move around the bar as efficiently as possible, you’ll end up with missed or ugly lifts. The point of weightlifting is to lift the weight. By extending away from it you’ll end up being inefficient in two ways. One, by not being over the bar thus not being able to keep pulling up on it (you do have to move back just enough to get out of its path when its time to turn over). And two, by having to move diagonally instead of straight down, back into the spot to receive it- I call this dive bombing.

*Note- When someone comes in and has a hard time with moving around the bar I like to set them up against a squat rack with a PVC pipe and tell them to go through the movements as if they were snatching on a smith machine.

To interpret

Here’s the tricky thing. When a coach simply tells you to ‘pull more’  its hard to know when to pull more. Instead of just pulling more, next time ask- or try to figure out where the bar went off its bar path or you weren’t as close to the bar as you could be- Then emphasize on pulling it towards you at that moment.
Alternative cues

“Keep it close”

“Pull it in”

“Jump and pull”

“Pull early”

“Lats/ Shoulders back”

“Elbows back”

“When giving a cue, you don’t want to actually ‘fix’ their mistake but make them aware of what their body needs to be feeling in the moment that made them miss the lift. You need to train them to be able to feel it in themselves what was wrong, giving them cues of what to be thinking about instead of what to be doing. When coaching, you need to find what cue, mantra, phrase, relation, sound, feeling that will make them understand what needs to be done and then ingrain it in their mind so far that it becomes second nature to them.”

Photo: Hookgrip

keep-pulling-poster-websmall
By |May 26th, 2014|Articles, Blog|Comments Off on The Notorious “Pull More”

Summer Membership Deals!

We’re excited to announce that we’re rolling some new membership deals out!

We are now offering 3-Month Membership Packages!
3-Sessions Per-Week = $330
Unlimited Sessions = $440

For those with a current membership, were sweetening the deal even more by offering you an additional 5% off if you make the switch at the end of your current membership! But, that’s not all…

We’re cutting students who want to spend their summer training hard a break! Available until the end of June, with a valid student ID, students can enjoy an even deeper discount!
3-Sessions Per Week = $300
Unlimited Sessions = $400

By |May 11th, 2014|Blog, News|Comments Off on Summer Membership Deals!