Welcome to the Active Sports Clubs Blog

  • One Arm Shoulder Press

    7/2/2014 7:41:00 PM |

    Follow these steps to work your deltoids and triceps, increasing your upper body strength, core stability, balance.

    • Step 1

      Stand while holding a pair of dumbbells to your side. Raise one of them to shoulder height. Position the dumbbell so that your arm forms a 90 degree angle, and your elbow is pointed out to the side.

    • Step 2

      Exhale and press the dumbbell up until your arm is fully extended. After a brief pause at the top, inhale and slowly lower the weight back to shoulder height. Repeat 10-12 times. Switch sides and repeat.

    • Advanced: One Arm Push Press with Calf Raise

      Stand while holding a pair of dumbbells to your side. Raise one of them to shoulder height. Position the dumbbell so that your arm forms a 90 degree angle, and your elbow is pointed out to the side. Dip your body by bending your knees and keeping your torso upright. Immediately reverse direction by driving through your heels. As you do so, press the dumbbell overhead to lock out by extending your arm. Use your body’s momentum to move the weight. Lower the weight to perform the next repetition. Optional: Lift on to your toes to perform calf raise. Repeat 10-12 times. Switch sides and repeat.

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  • Zucchini Pasta with Salmon

    7/2/2014 7:25:00 PM | www.itrim.com

    Download recipe >


    2 zucchinis
    8 ounces of smoked salmon 1 yellow onion
    1 tbsp of olive oil
    1 lemon
    Freshly ground black pepper
    1⁄2 cup of sour cream
    4 ounces of sugar snap peas
    Dill for garnish
    Lettuce (optional)


    1. Shred the zucchini with a peeler; don’t use the cores.

    2. Slice the salmon. Peel and chop the onion finely. Heat olive oil in a pan and soften the onion but don’t let it brown. Add the salmon and fry for 30 seconds. Press lemon juice on top and add black pepper. Add sour cream and sugar snap peas. Let simmer for a couple of minutes.

    3. Put the sauce on top of the zucchini so that it softens. You can also put the zucchini strips in a strainer and immerse in boiling lightly-salted water for 10–15 seconds and then let them drain before you add the sauce.

    4. Garnish with dill and serve immediately.

    Recipe used with permission. Source: Itrim Cookbook, First US Edition, Recipes: Itrim employees and members and Mia Gahne, recipe edits and styling: Mia Gahne.

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  • Core Stabilizer Workout

    5/31/2014 1:22:00 AM |

    Engage your abs and back while increasing core stability and balance with this simple yet powerful movement, also known as the Quadruped Thoracic Extension/Rotation.

    • Step 1

      Kneel down on all fours, with your hands directly aligned underneath your shoulders and your knees directly aligned with your hips, in neutral spine, with your abdomen drawn in.

    • Step 2

      While supporting your upper body with one hand on the ground, place one hand behind your head & point your elbow to the side. Brace your core & rotate your right shoulder toward your left arm.

    • Step 3

      Follow your elbow with your eyes as you reverse the movement until your right elbow points toward the ceiling. Repeat 10–12 times. Now switch sides and repeat.

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  • Chickpea Veggie Sandwich Spread

    5/31/2014 1:10:00 AM | www.allrecipes.com


    1 (19 oz.) cans  garbanzo beans (also called chickpeas), drained and rinsed
    1 stalk celery, diced
    2 green onions, chopped (or ½ small white onion)
    1 tbsp. mayonnaise or vegan mayonnaise
    Juice of about one lemon
    1 tsp. dried dill weed
    Salt, pepper and garlic powder, to taste


    Drain and rinse chickpeas. Pour chickpeas into a medium size mixing bowl and mash with a fork. Mix in celery, onion, mayonnaise (to taste), lemon juice and dill. Add salt, pepper and garlic powder to taste.  Serve on whole wheat crackers or bread.

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  • Medicine Ball Diagonal Chop

    5/2/2014 5:15:00 PM |

    This simple yet effective exercise works your abs, biceps, deltoids, quads & glutes: building strength and endurance while developing core flexibility and stability.

    Perform 15–20 repetitions on each side of the body. Repeat for 3 rounds on each side

    Modified option: bend your arms more, 90 degrees.

    NOTE: The information presented here is not a substitute for medical advice. Consult a physician before starting any exercise. We suggest that you discontinue exercise immediately if you feel you’re exercising beyond your current abilities.

    • Stand holding ball with thumbs up and feet a little further than shoulder width apart. Unlock knees bending slightly.

    • Raise ball to side of head with arms slightly bent. Bring ball down diagonally across body by rotating torso to the opposing hip.

    • Immediately raise ball across that same path to the side of head with a quick snap movement.

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