Morris's blog

How to Foam Roll for a Tight IT Band

Foam rolling is something I see done incorrectly almost on a daily basis. In this video I give a short anatomy lesson of the quadricep & IT band and show you how to properly foam roll to release IT tightness as well as how to foam roll for maximum benefit.

http://www.youtube.com/watch?v=yd9Tm7vZhdI

Honey Dew Melon Benefits

Being from Louisiana summer time means one thing... Well, it means several things, but for our purpose I'm talking about MELONS!! If I had a dollar for every watermelon eating contest I have been a participant in I'd be a rich man haha.. Along with watermelon comes another great melon, the Honey Dew Melon. Enough about me let's get to some nutrition facts. One great thing about melons is they are 90% water so not only do you get great nutrients but you also stay hydrated at the same time! Enjoy!

Honeydew Melon:
1 cup =
- 60 calories
- 56 % of your daily vitamin-C
- 12% or your daily Potassium (comparable to a medium banana with HALF the calories)
- Great source of B-vitamins

Best Couscous EVER!

INGREDIENTS:
- 2 cups dry couscous
- 3 cups vegetable or chicken stock
- 1/4 tsp sea salt
- 1 tsp ghee butter

INSTRUCTIONS:
Put broth in a pot and bring to a boil. While the broth is heating put dry couscous, salt, and ghee butter in a large bowl. Once boiling remove from heat and pour over the couscous. Give it a couple stirs to mix the salt and butter. Cover for 5 minutes. After 5 minutes fluff with a fork and serve... Yep it's that easy.

Serving size: 1 cup

Nutrition Info:
Calories 180, fat 5g, carb 36, protein 6

What the Heck is Ghee Butter??

Anytime I cook I use one of two health fats as my "oil". When I say I use coconut oil most people know what I am talking about, but when I say I use Ghee Butter, the usual response is, what the heck is that?? So here you go...

Ghee Butter or "Clarified Butter", originated in South Asia thousands of years ago. Since that time it has been used in Indian cultures and in Ayurvedic Medicine for it's many health promoting benefits. Practitioners of Ayurveda have used ghee butter for thousands of years to treat digestive issues, skin allergies/rashes, and much more. Today it is also used to treat high cholesterol and for its ability to remove toxins from our body.

Egg, Spinach, & Couscous Scramble

This may be one of the best tasting breakfasts that I have made in a while. It's packed with great nutrients and can easily be altered for a pre-race or post race meal or simply take out a bit of the couscous for a lower carbohydrate option.

INGREDIENTS:

• 3 whole eggs
• 2 handfuls spinach
• ¾ cup cooked couscous (see Best Couscous Ever recipe)
• 1tsp ghee butter (I use Purity Farms)
• ¼ tsp garlic powder
• ¼ tsp salt (I usually add more)
• pepper to taste

INSTRUCTIONS:
• Put spinach and butter in a large skillet on medium/high heat. Saute’ for 2 minutes. In the meantime add eggs and spices to a bowl and whisk. Once the spinach begins to wilt add the eggs and couscous. Cook for 1-2 minutes stirring continuously. Transfer to a bowl and eat up!

NUTRITION:
427cal, 34g carb, 29g prot 22g fat

Short on Time But Need to Train?

A recent study concluded that doing just 1 set of HIIT Strength Training proved more effective at increasing strength over the standard 3 sets per exercise. So if you are short on time but still need to get a workout in check out the study below:

http://www.ncbi.nlm.nih.gov/pubmed/23757691

Amazing Health Benefits of Watermelon

Summer is here in Texas and the heat is in full effect. As athletes, staying hydrated, fed and cool is of utmost importance. Watermelon is one of the unique food that offers all three of those benefits. Watermelon is 95% water, so for those of you that get "bored with drinking plain water" this is a great solution. In addition to hydrating you watermelon offers a list of nutrients and health benefits. Check out this link http://health.howstuffworks.com/wellness/food-nutrition/facts/surprising...

Coach Mo's Dynamic Warm up

Here is a great video of my favorite Dynamic Warm up movements. These can be done before any workout to increase blood flow and range of motion. Be sure to maintain strict form while performing all movements.

http://www.youtube.com/watch?v=_mW6_5_GAUM

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