CHEF'S CORNER

Featured Recipe

Moses Cruz

Southwestern Chopped Salad with Cilantro-Lime Dressing

INGREDIENTS:

1 large head romaine

15 oz. can black beans

1 orange bell pepper

10 oz. cherry/grape tomatoes (about 1 pint)

2 cups sweet corn, cooked

5 green onions

1/2 pint grape tomatoes

1/2 English cucumber diced

1 lg avocado diced

1 lb. cooked shrimp

FOR THE CREAMY CILANTRO-LIME DRESSING:

1 cup loosely packed cilantro (stems removed and roughly chopped)

1 avocado peeled and chopped

2 Tbsp. fresh lime juice (about 1 lime, more to taste)

1-2 garlic cloves

1 med size jalapeño seeded and chopped

4 Tbsp. olive oil

2 1/2 tsp. white wine vinegar

Kosher salt and black pepper to taste

1/8 tsp cumin

Steps:

Chop romaine, bell pepper, tomatoes, and green onions. Rinse and drain the black beans.

Make the dressing:

Blend all dressing ingredients in a food processor/blender until smooth. Taste and adjust seasonings if necessary.

Place all salad ingredients in a large bowl, Toss with desired amount of dressing.

RETAIL

Savannah Bolden

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Arrowfit

Hanh Jones

Would you like to improve your posture and spinal health?

Consider a Strength Training Exercise Program.

It is estimated that for every inch the head moves forward from its natural position, an additional 10-12 pounds of pressure is added to the spine. Meaning, that if someone is slouching with their head 2-3 inches forward from its natural position, it could add 20-36 pounds of pressure to their spine.

Over time, this can lead to strain and discomfort in the neck while leading to more severe issues such as spinal degeneration and herniated discs

Strength training exercises that target the neck extensors and flexors can help strengthen the muscles that support good neck posture Stronger muscles can help maintain proper alignment and reduce the risk of neck pain and stiffness

Improving strength in the back and core can also help improve overall posture and neck posture When the muscles in these areas are stronger and more balanced, it can support proper alignment and reduce strain on the neck muscles.

Stress and tension can contribute to poor neck posture. Strength training can help reduce stress and tension throughout the body, leading to improved neck posture.

Improving range of motion: Strength training exercises that involve stretching and mobility work can help improve the range of motion in the neck and reduce stiffness. Strength training exercises can also make it easier to maintain good neck posture throughout the day.

Incorporating a strength training exercise program that targets the neck and other related muscle groups can effectively improve neck posture and reduce the risk of related pain and discomfort.

Have questions about your posture or strength training? Reach out to the ArrowFit training team to learn more.