Quick Tip and New Recipe from Todd

The Gluteus Medius


Origin: Outer surface of the Ilium “pelvis”.

Insertion: Lateral surface of the Head of the Femur “greater Trochanter”.

Function: This muscle serves to stabilize the Lumbo-Pelvis-Hip Complex. In other words this muscle supports the body on one leg. So, if this muscle were to be weak for example, one may have difficulty balancing. As well, gait patterns with quick directional changes may be more difficult. This muscle also assists the Spine Musculature with supporting the pelvis during single leg activities. From walking to Step-up Balance Press, the Gluteus Medius is a key player. “Blasted Tube Walking”! Believe it or not but Tube Walking before our session serves to “activate/cue” this particular muscle in a dynamic fashion to progressively condition this muscle to support our vital spine, thus preventing injury. Not to mention improve balance & coordination.

Happy Tubing

The Humble Potato Boat

IMGP4079.JPG potator boat

The Humble Potato Boat is a family classic. Growing up, there was never any fuss about potato boat night in the Pelan Household… Something I’m sure we’ve all seen in some fashion, I’m going to revisit the Humble Potato in a way that hopefully inspires a bang up dish everyone will enjoy! Simply roast your squash & potatoes. Place a halved spaghetti squash in a roasting pan with water covering the bottom (1.5”) at 375 until a fork can penetrate both the potatoes & the squash. Gently Spoon the Squash & Potatoes from their skins. Mix all the ingredients in a large bowl & spoon back into the potato skins. Back they go into the oven to broil for 5-10 minutes until lightly browned. Serve with a side Salad & perhaps some fish or Chicken. Happy Days!

Serves 4 –
4 Great big Russet potatoes
1 Large Spaghetti Squash
1 Long Sprig of Fresh Rosemary diced
Fresh Cracked Black Pepper to taste & Sea Salt
Half a Cup of Plain Yogurt or Sour Cream
2-4 Cloves of Garlic Minced

Salad –( Dressing: Olive Oil, Lemon Juice, Garlic, Salt + Pepper, Soy Sauce to taste, Basil, Sundried Tomato)
Fresh Spinach Bunch
2 + Tomatoes of choice
Finely Chopped Red Onion, as much as desired
1-2 Cloves of Garlic Finely minced
Green Onions Diced

Till next time,
Todd Pelan

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