March 7, 2021 – Performance and Fitness

RECOVERY DAY

A.
Review Invictus Content from the Week
* How to Approach The Open
* Understanding the Concept2 Force Curve Graph
* How to Get Up Earlier Without Relying on Willpower
* The Growing Success of Coach Ricky & The Invictus Weightlifting Team
* Dumbbell Snatch Tips

Do you have a question you’d like one of our coaches to answer?

B.
Mobility and Maintenance
Using our “Mind Muscle” Video Playlist as a guide:
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

C.
Nutrition Preparation
* Ensure that you have quality foods shopped for in the appropriate quantities to fuel your efforts for the remainder of the week.

Do you have an air fryer? If not, you should get one! What an easy way to make all kinds of great food – healthier – in a shorter amount of time! When you’re shopping, look for one with multiple functions like this one.

Here’s an easy recipe to try using the “bake” setting.

M Good’s Greek Mushrooms

Ingredients
* 1-2 Portobello Mushrooms per person
* 1 cup Spinach per mushroom
* 2 tablespoons of Feta Cheese per mushroom
* 1 ounce Cooked Chicken per mushroom
* Dash of Oregano
* Red Pepper Flakes (optional)

Instructions
* Remove gills from mushroom with a spoon. You can leave the stem or remove it. Your choice.
* Place mushroom on tray for air fryer.
* Fill with spinach, feta & chicken.
* Sprinkle with Oregano & Pepper Flakes
* Cook for 4-5 minutes on the “bake” setting of your air fryer (you can also use the oven or microwave) until the cheese is soft-is (for Feta) and starting to brown. Basically just enough time to cook the mushroom.
* Eat with a fork or fold it like a taco for on the go!

D.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends on Zoom or Skype; the key is to engage in activities that make your life full and help you recharge your batteries.

Looking for a way to prepare mentally for the Open? Be on the lookout for the 2021 Open Manual PDF that comes out next week – it covers this and so much more!