State College Strength & Conditioning

Trainer Tip with Jessica

Today Jessica is breaking down proper wall ball technique.

Key focus points:
- Stay upright in your posture when you catch and throw — avoid hinging too far forward at the hips.
- Keep your chest tall as you move through the squat and drive the ball up to the target.
- Catch softly and use your legs to power the throw.

Need to scale it?
- You don’t have to throw all the way to the target while you’re building consistency.
- You can also shorten the range of motion and skip the full squat at the bottom.

Quality reps > rushed reps. Dial in the movement first, then build intensity. 💪

Creamy, cozy, and protein-packed 🐟🍚

Salmon risotto done right—slow-stirred arborio rice, flaky salmon, a splash of white wine, and finished with lemon + parmesan for that perfect balance.

Per serving (recipe makes 4):
🔥 806 calories
🥑 39g fat
🍚 59g carbs
💪 40g protein

Comfort food that actually fuels you. Save this one for your next at-home date night or meal prep win.

Ingredients:

32 oz chicken stock
4 salmon fillets
2 tbsp olive oil
50 g butter
1 onion, finely diced
1 garlic clove, grated
250 g arborio rice
300 ml white wine
100 g frozen peas
½ lemon (juice & zest)
50 g parmesan cheese, grated

Strong bodies. Strong mindset. 💪🏽 The Happy Valley Boys Lacrosse Club is putting in the work week after week, developing strength, confidence, and athleticism that carries onto the field.

🥗 Meal Prep Monday: Tofu Sweet Potato Bowls
Plant-based, protein-packed, and built to fuel your week 💪

Each bowl packs 32g protein, 82g carbs, and ~650 calories. Perfect for training days or when you need sustained energy.

Making this as a meal prep? ⬇️
This recipe makes about 4 servings when prepped in advance.
- Cook two packets of tofu at once
- Roast four sweet potatoes together (oven works best for larger batches)
- Use the entire bag of coleslaw
- Double the coleslaw sauce and quadruple the tofu sauce measurements

Prep once, eat all week. Balanced, flavorful, and stress-free 🙌