Training Tips and Drills with the Seattle Storm

Training Tips and Drills with the Seattle Storm

Hit the court with the Seattle Storm as they take the Csweat Team led by Eric the Trainer, Billy Blanks and Jake the Trainer, members of the Military and UFC through some pretty intense drills. Who has the stamina to hang with these fine tuned athletes?
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Classical Korean Kalbl

Classical Korean Kalbl

  • Marinade
  • 1 lbs. beef short rib, flanken cut
  • 16 oz. cold water
  • 56 g. brown sugar
  • 4 oz. soy sauce
  • 1 oz. sesame oil
  • 56 g. yellow onion, julienne
  • 14 g. garlic, minced
  • 32 g. scallions, sliced
  • 14 g. fresh ginger, minced
Steamed Rice

Yield: 4 servings

  • 4 oz. short glutinous rice (Chapssal rice)
  • 6 oz. cold water
  • Fresh Cabbage Kimchi
  • Yield: 8 oz. (4 2-ounce servings)
  • 227 g. Napa cabbage
  • 85 g. rock or coarse sea salt
  • 6 oz. cold water
  • 28 g. yellow onion, julienne
  • 14 g. scallion, sliced into 1/8-inch slices
  • 85 g. Korean chili flakes (Gochugaru)
  • 14 g. garlic, minced
  • 14 g. fresh ginger, minced
  • ¼ oz. fish sauce
  • 8 g. sesame seeds, roasted
Marinated Eggplant

Yield: 4 oz.

  • 114 g. Japanese eggplant, batonnet slice
  • 1 oz. sesame oil
  • ½ oz. soy sauce
  • ¼ oz. fish sauce
  • 4 g. garlic, minced
  • 4 g. sesame seeds
  • 4g. scallions, sliced thin
Marinated Soybean Sprouts

Yield: 4 oz.
As needed cold water

  • 114 g. soybean sprouts
  • ½ oz. soy sauce
  • 1 oz. sesame oil
  • 3 g. Korean chili powder (Gochugaru)
  • 4 g. garlic, minced
  • 3 g. sesame seeds
  • 4g. scallions, sliced thin
  • ½ oz. rice wine vinegar
Garnishes and Accompaniments
  • 6 each romaine lettuce leaves
  • 4 oz. steamed rice (recipe above)
  • 14 g. garlic cloves, sliced
  • 28 g. scallions, 2-inch slices
  • 28 g. jalapeno peppers, 1/8-inch slices
  • 56 g. marinated eggplant (recipe above)
  • 56 g. marinated soybean sprouts (recipe above)
  • 56 g. kimchi (recipe above)
  • 4 oz. Gochujang paste


1. Place beef short ribs in large bowl and add cold water.

2. Let ribs sit for 1 hour.

3. Remove ribs from water; dry well.

4. Place ribs on sheet pan and rub with brown sugar. Let sit 15 minutes. Move ribs to container and add soy sauce, sesame oil, onions, garlic, scallions and ginger; marinate 1 hour.

5. Reserve for future use or grill over medium-high heat.

Steamed Rice

1. Preheat oven to 350°F.

2. Place rice in a bowl and rinse five times under cold water until water is clear

3. Place rice in pot and add cold water. Bring rice and water to boil, then shut off heat.

4. Cover rice pot and reserve in oven for 15 minutes. Remove rice. Rest, covered, for 10 minutes.

5. Fluff with fork or chopsticks and reserve warm or serve immediately.

Fresh Cabbage Kimchi

1. Prepare main ingredients: rinse outer layers of Napa cabbage in running water. Remove stems and cut leaves into long shapes using chef’s knife.

2. Place Napa cabbage in large bowl. Add salt and water; mix well. Place heavy object on top of cabbage to assist with adding saltiness to cabbage (osmosis process).

3. Press cabbage for 1 hour, mixing every 20 minutes.

4. After 1 hour, drain water. Rinse cabbage in running water several times and shake off salt, if any.
Squeeze cabbage to remove excess water.

5. Add cabbage to large bowl. Add onions, scallions, Korean chili flakes, garlic, ginger, fish sauce and sesame seeds. Mix until blended. Let sit for 15 minutes; reserve for future use or serve immediately.

Marinated Eggplant

1. Fill large pot with cold water.

2. Bring to boil then reduce to simmer.

3. Add batonnet eggplants and simmer 5 minutes, or until tender.

4. Remove eggplant; let cool completely.

5. In a bowl, mix sesame oil, soy sauce, fish sauce, garlic, sesame seeds and scallions.

6. Add chilled eggplant to bowl; let marinate 1 hour.

7. Serve immediately or reserve for service.

Marinated Soybean Sprouts

1. Fill large pot with water and bring to boil.

2. Add bean sprouts. Cook uncovered until tender yet still crisp, about 20 seconds.

3. Drain through strainer and immerse in ice water bath for several minutes until cold to stop cooking process. Drain well and set aside.

4. In a bowl, whisk together soy sauce, sesame oil, Korean chili powder, garlic and sesame seeds. Stir in bean sprouts and toss until well coated.

5. Fold in scallions and season with rice wine vinegar.

6. Serve immediately or reserve for future use.

Plating and Assembly

1. Place grilled kalbi beef on large serving platter.

2. On separate plates or in bowls, arrange the lettuce, steamed rice, garlic cloves, scallions, jalapeno peppers, marinated eggplant, marinated soybean sprouts, kimchi and gochujang paste

Reprinted with permission from the American Culinary Federation and Sizzle, Winter 2017

Cruise into Wellness with the entire Csweat Team!

Cruise into Wellness with the entire Csweat Team!

There is still time to reserve your cabin on Royal Caribbean and to join the entire Csweat Team, Jake Miller and a fitness fun line-up of celebs and workouts! Click on this link  to book your wellness weekend getaway on the Celebrity Sweat 1st annual Wellness Cruise this September.

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