TeamTaf :: Elite Sports Training

Where Champions are built

nbrady — Tue, 25 Oct 2011 17:12:13 +0000

Here it from the Pro’s: Marlon Bryd-MLB All-Star- “As a professional athlete, I’ve worked with fitness professionals all over the country and Adam has proved to be the most passionate and informed training partner I’ve had.

An ‘Elite’ training group, committed to providing safe and effective exercise programs that will enable you to see real results in the shortest amount of time possible. We call ourselves ‘Elite’ because that’s exactly what we are and what we devote ourselves to. Our training professionals are all former college and professional athlete stand-outs. We didn’t just excel at our sports, but have gone through years of schooling and training under the best in the field. We know how the body needs to be trained to achieve maximum potential and have developed our own form of functional training programs.

Baked Pumpkin Spice Oatmeal

nbrady — Thu, 20 Oct 2011 20:49:26 +0000

Oats keep your muscle gains up and belly fat down. Here’s a fresh take on a clean classic that will energize your workouts.

Ask any fit, gym-going gal what some of her favorite breakfast foods are and we bet that oatmeal places high on her list. Case in point: Jenny Grothe is a Utah-based figure competitor who lost 60 pounds over one year, crediting an oats-filled diet for her lean figure. So much so that she penned a cookbook about it titled 75 Ways to Love Your Oatmeal – Great Recipes that Keep You Lean (Sound Concepts, 2011), which the recipe below is from. “Oats are so basic, yet they provide the ample amount of sustainable energy my body needs for heavy weight-training sessions,” says Grothe. “And they keep me sane because they taste incredibly good!”

Nutritional Bonus

Pumpkin is low in fat and calories and contains anti-aging alpha-hydroxy acids (AHAs).
Cinnamon keeps your hunger at bay by stabilizing fluctuating blood sugar levels.
Nonfat cottage cheese yields 14 grams of slow-digesting casein protein in just a half cup serving.
Oats whittle your middle with soluble fiber and keep your heart healthy with beta-glucan.

Baked Pumpkin Spice Oatmeal

Makes 1 serving · Ready in 35 minutes

½ cup old-fashioned oats
1 cup water
¼ cup pumpkin puree
2 tbsp nonfat cottage cheese
¼ tsp baking powder
Dash sea salt
¼ tsp cinnamon
½ tsp vanilla
1/8 tsp allspice
1 piece crystallized ginger, crushed (optional; available in the spice section at supermarkets)

Preheat oven to 350°F.
Combine all ingredients in an oven-proof bowl. Stir to mix thoroughly.
Place in oven and let bake for 30 minutes. Remove and serve.

Nutrients per serving:

Calories: 213, Total Fats: 3 g, Saturated Fat: 0.5 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 103 mg, Total Carbohydrates: 38 g, Dietary Fiber: 6 g, Sugars: 9 g Protein: 9 g, Iron: 2 mg

Nutrition Services

nbrady — Thu, 13 Oct 2011 21:48:06 +0000

Nutrition (weight loss)

If weight loss is your goal—and you know you need more than just a onetime visit to get started and stay on track—this program is for you. Exercise is not enough! The Lifestyle of exercise and nutrition is what we need to practice daily. This Program addresses all aspects of healthy weight loss. This diverse program includes: two 1-hour visits with nutritionist, two 1-hour appointments with a fitness trainer, and four weeks of e-mail nutrition coaching .Contact Alexa Tafralis.

Alexa Tafralis (specialist)

Her specialties include: weight loss, muscle gain, heart-healthy eating, pregnancy nutrition, vegetarianism, fitness model and sports specified. In addition to working with people one-on-one, she competes at professional level to change and recreate her body as a living example of her work. She believes in her work and her knowledge to help your goals in a healthy life style.

Contact:

Alexa Tafralis

650-291-6555

Alexa.Tafralis@yahoo.com

4 Back-In-School Muscle-Building snacks

nbrady — Thu, 13 Oct 2011 20:54:34 +0000

4 Back-In-School Muscle-Building Snacks!

With summer now over and many people heading back to college to kick off another semester, you may be slightly fearful of what this may mean to your muscle-building program.

Over the summer months you may have had more time in your schedule to fit in all your workouts as well as plan, prepare and eat 6-to-8 meals a day with little to no problem.

Now you have classes 3-to-5 hours a day, studying and your workouts to get in, which leaves little time for meal prep. Many professors also place restrictions on what they will allow in their class in terms of eating, which could mean you’re going four or more hours in a row (depending on your schedule) without food.

Since you’ve made good progress over the summer by rigidly sticking to an eat-every-three-hours routine, this new schedule is going to put a serious twist in your diet.

Luckily, if you take the time to prepare some quick and easy snacks to take with you while you’re at school, meeting your daily calorie requirements does not need to be all that challenging.

Always remember that the largest influence of progress will be your daily calorie intake, so even if you place the greater amount of calories in your three squares a day (breakfast, lunch and dinner) along with the pre and post workout meals, as long as you are meeting your needs you’ll still see progress.

BODYBUILDING.COM SNACKS:

Even though more healthy snacks are being produced, great ones can still be hard to come by. Healthy snacking can be very beneficial.

Snacks That Are Great For You!

Then you just need to add in some smaller snacks for in-between or during classes to keep hunger under control and bump that calorie intake to exactly where it needs to be.

The following snack options are quick to make and usually can be taken right into class with you. If you are absolutely not allowed food in class, then you should be able to eat these in the walk between classes without any issues.

1. Canned Tuna In A Whole Wheat Pita

Canned tuna with a pop-top lid is a perfect stash for your school backpack. Carry it with you all day. When hunger strikes, you just have to reach for it, pop the lid and spoon it into a whole wheat pita.

You can find small snack-sized tins of canned tuna that come pre-flavored. This eliminates the need to add any extra high-calorie dressing or condiments. Just be sure to read the nutritional label and choose a brand without any extra sugars. A tomato-basil flavor or lemon-dill works perfectly.

The whole wheat pita supplies the slow digesting carbohydrates to give your brain energy to stay focused in your afternoon classes. The tuna supplies your muscles with the amino acids required to rebuild musculature from your exertion in gym class.

To get some healthy fats into this snack, add a small amount of sliced avocado to the pita or eat a few nuts on the side.

2. Peanut Butter Protein Bars

Another snack that will fill you up and really boost your calorie intake for the day is peanut butter protein bars.

These you will have to prepare by yourself but can easily be made in 1-to-15 minutes over the weekend and will last for the week to come.

PROTEIN POWDERS

Whether you’re new to working out or are a seasoned pro, a quality protein powder is a necessity!

Click Here For All Your Protein Needs!

To prepare them, combine:

1 cup of natural peanut butter along with any finer cereal (rice crispies, puffed wheat, corn flakes or raw oats)

1 scoop of protein powder

Enough honey or maple syrup to get it to stick together so you’re easily able to form bars.

Once mixed, press into a pan and then place in the fridge for 30 minutes to an hour until set.

Cut into snack-sized bars and wrap in tin foil or saran wrap to store.

3. Cheese And Whole Grain Crackers

The third snack that’s quick and easy to take with you to school is lower-fat cheese and whole-grain crackers. When you choose the lower fat varieties of cheese it is a good protein source and the calcium boost will work double time to make sure you’re able to workout to full intensity.

The whole grain crackers will also provide a good source of carbohydrates to round out the snack. If you wish you could also have the cheese with pieces of a whole grain tortilla, pita, or with a sliced apple.

Usually cheese can last in your bag at least 4-to-5 hours without refrigeration, which makes it a fairly easy snack to carry with you.

4. Home-Made Granola

Finally, the last snack you can prepare and take to school with you is home-made granola. Just like trail mix, this is a nice option since you prepare it yourself so you know exactly what goes in it.

This student-friendly recipe ups granola’s protein quotient!

To prepare your own granola, start by preheating the oven to 325° F. Next place parchment paper over two large baking sheets and then set aside.

In a large bowl, combine:

4 cups of rolled oats
1 cup vanilla protein powder
3/4 cup oat bran or wheat germ
1/2 cup sunflower seeds
1 1/2 cups chopped nuts
1 teaspoon of salt
1/4 cup brown sugar

Combine and set aside.

Over low heat in a saucepan stir together 1/8 cup maple syrup, 1/2 cup of honey, 1/2 cup ofolive oil, 1/2 tbsp ground cinnamon, and 1/2 tsp vanilla extract.

Once it reaches a low boil, pour over the dry ingredients and then stir until well coated.

Spread this final mixture over the baking sheets and then place in your oven until crispy, about 20 minutes, stirring at halftime. Once finished, let cool before breaking apart and storing.

Conclusion

As long as you take the time to pre-plan your snacks before you leave in the morning, a busy school schedule should not have any negative influence on your overall progress rate.

It’s the people who don’t plan and then find themselves stuck between class with nothing but vending machine food who run into major problems and don’t realize theirgoals.

For additional protein sources don’t overlook other easily transportable options such asbeef jerky, pop top tuna, protein powder, and even lower sodium deli meat if you’re really stuck for options.

As good as PASTA!

nbrady — Thu, 13 Oct 2011 20:45:20 +0000

Simply Shredded Asparagus Salad

Shred up some asparagus to get shredded for summer!

Simply Shredded Asparagus Salad

Ingredients:
3/4 lb asparagus, (the thicker the better)
1/4 red pepper, finely chopped
1 TB freshly squeezed lemon juice
2 tsp Dijon mustard
1 TB + 1 tsp olive oil
2 TB balsamic vinegar
1/4 tsp each: onion powder, sea salt (more or less, to taste), ground black pepper (more or less, to taste)
2 TB reduced-fat, grated parmesan cheese

How to Prepare
1. Using a sharp vegetable peeler, shave the asparagus into paper-thin slices into a large mixing bowl. Hold the tough ends/stems and shave towards the spear. Throw out the tough end once stalk is shaved down.
2. Add all remaining ingredients and mix thoroughly. Enjoy!

Serving Suggestions: As a smaller side dish, accompanying a nice juicy piece of salmon.
As a large main course, topped with tender slices of grilled chicken or fish.

NUTRITION DATA
Per side dish serving (serves 4): 69 calories, 1.4 grams protein, 5.2 grams carbohydrates, 4.8 grams fat
Per main course serving (serves 2): 138 calories, 2.7 grams protein, 10.3 grams carbohydrates, 9.5 grams fat

October 11, 2011 Newsletter

nbrady — Wed, 12 Oct 2011 18:46:46 +0000

CLICK IMAGE TO ENLARGE.

Team Taf= Natural Freaks

nbrady — Mon, 10 Oct 2011 02:43:37 +0000

“NaturalFreaks… who are they?

Where do they come from?

I’ll tell ya where….

They come out of nowhere…

Determined…

Focused….

Fueled by the desire to be a “naturalfreak”.

They are “natural”….

They are “freaks”.

You admire their strength everytime they come into the gym

Training becomes a mission for them!

They “tank” over anyone that gets in their way

And spare no one, not their partners nor themselves in their training.

NaturalFreaks have unbelievable power and physiques that would rival Hercules.

They are everywhere where people think they aren’t,

And not everywhere people think they are.

They are “warriors” in every sense of the word,

And they “never quit.”

They eat, sleep, think, and breathe being a “naturalfreak” -

They do whatever it takes to achieve their goals in the gym…

And leave nothing to chance.

Quarterback University

nbrady — Thu, 06 Oct 2011 17:44:43 +0000

Quarterback University

” To be the best you MUST out work the rest.”

Passion-Preparation-Positivity

Coach Adam Tafralis has devoted his career to learning and perfecting the concepts of how to play the quarterback position. After years of studying the body, he has developed a program that guarantees to increase a QB’s maximum power, strength, quick twitch movements and ability to take over a game mentally and physically. These tools will directly affect a QB’s speed on drop backs, velocity on the ball, balance and control when scrambling, play action abilities and decision making throughout an entire game. Ideally located in Northern California, QB U is equipped with indoor and outdoor facilities that allows for year-round training. The most important factor of QB U is the Elite coaching staff ( Trent Dilfer, Adam Tafralis, Nike Elite 11) which is recognized as the best in the nation at developing all levels of Quarterbacks. QB U is filled with all ages (ages 9 & up) and continues to produce pro-bowlers, draft picks, 5-star recruits, MVP’s, all-state award winners and most importantly Championships. At Quarterback U, we are focused on making each and every one of our members the best they can be to give them the most opportunities to achieve their goals. This program has two major focuses for every QB. One is to mature the body and mind, so that no matter what obstacle comes one can work through it, learn from it and be become that much better because of it. Number two is to make direct connections from drills to on the field play, so that every drill has a purpose and at Quarterback U all of our drills directly transfer onto the field.

Areas of emphasis

- Throwing mechanics
- Increasing foot speed in and out of the pocket
- Maintaining a wide balanced base
- Relaxed upper body, fast lower body
- Consistent throwing motion and follow through
- Understanding of defensive coverage and leverage
- Route combinations and read progression
- Heightening of awareness and feel in the pocket

At Quarterback U, we have several options to choose from including:

- One on One - Under 15 yrs old - Varsity - College - - NFL Combine Prep – Clinics -

Now is the time to take your game to the next level!

TEAMTAF17.COM

Adam@TeamTaf17.com

650-291-6655

595 Industrial Rd. San Carlos, CA 94070

Alexa’s Journey to Figure – 8 weeks out!

nbrady — Wed, 05 Oct 2011 17:15:36 +0000

December 3rd is the date, The Excalibur, LA in Clover City.

I decided on a new route, Figure! I am 8 weeks out starting October 10, 2011.

Goal: Lose 3 lbs a week!

1st week in routine:

Mondays- Cardio 60 min 2x, legs + abs
Wednesday- Cardio 60 mins 2x, off weights
Thursday- Cardio 60 mins 2x, abs
Friday- Cardio 60 mins 2x, legs
Satuday- Cardio 60 mins 2x, back + abs
Sunday- Sauna and stretching day

Food : Eating every 2 to 3 hours

meal 1: sweet potato + egg whites + spinach
meal 2: chicken or tilapia + veggies
meal 3: chicken or tilapia + veggies+ 15 almonds
meal 4: chicken or tilapia + veggies
meal 5: chicken or tilapia + veggies
meal 6: steak or salmon + veggies

supplements: ZMA-5,Vitaylz, Cell KEM,EVP, L-Caratine

A.F.C’s- Halloween favorite treat

nbrady — Wed, 05 Oct 2011 16:42:20 +0000

100% Taste, 0% Guilt	Original	Slim Pickinized
Calories	723	376
Fat	1 43g	13g
Carbs	90g	41g
Protein	6g	25g

It’s amazing what a few simple tweaks can do! It’s all about creativity my friends and I’m excited to provide you with the know-how to do this on your own! Don’t be nervous to re-create some of your favorite recipes once you get the hang of it! You don’t have to suffer in order to eat healthy – it’s all about taste without the guilt. As my trademark proclaims, I will always do my best to deliver to you: 100% Taste, 0% Guilt!

It’s all here for you and ready to go. Each Alli’s Slim Pickins recipe provides detailed ingredients, nutritional information, and step-by-step instructions on how to prepare each mouth-watering meal! Come on, let’s make it happen…

Slim Pickinized Candy Apple

Ingredients:
1 medium apple (variety of your choice)
2 soft caramel squares
1/3 cup unsweetened almond milk
1 scoop chocolate protein powder (a blend works best vs. pure whey)
1/4 cup water (if needed)
1 TB chopped peanuts
1 wooden stick
1 piece wax paper

How to Prepare
1. Wash and thoroughly dry apple. Insert wooden stick into the center of the top of the apple, approximately 1 in deep. Set aside.
2. Heat almond milk and caramel squares in small sauce pan. Once caramel is completely melted, remove from heat and let sit for 2 minutes.
3. Add chocolate protein powder and mix until smooth and thick.
4. Note: if coating is watery, let sit for a few more minutes until spreadable. If coating is too thick, add the ¼ cup water 1 TB at a time, until smooth and spreadable. Discard unused water.
5. Hold apple by wooden stick and roll into melted coating while at the same time smoothing over apple with a spatula until mixture is completely used and apple is fully coated.
6. Immediately roll the apple into the chopped nuts while still sticky so the nuts adhere well to the coating
7. Place the apple, top down, onto the wax paper and place in the fridge for approximately 1 hour to completely set. 8. Remove from the fridge, slice it up and …as always…enjoy! You’ve been Slim Pickinized!! YUM!

NUTRITION DATA
Per serving (serves 1): 376 calories, 25 grams protein, 41 gram carbohydrates, 12.6 grams fat