Posts Tagged ‘Boot camp’
New Boot Camp Athletes! We Are Rocking It!!!
Welcome Our New Athletes!
Stephanie Hill
Lameka Grayson
Cameron Lopez
Welcome New Athlete!
Welcome Kimberly Jones to our little fitness family!
Abby’s Chicken Rollatini
For your cheat day!
Much like Chicken Saltimbocca, this is chicken smothered in Parmesan cheese and rolled with mozzarella and prosciutto and baked in white wine.
Categories: Lunch, Dinner, Low Carb, High Protein
- 4 skinless, boneless chicken breast halves
- 1/3 cup white wine
- 1/2 cup shredded Parmesan cheese
- 4 teaspoons butter
- 1/4 cup olive oil
- 1 pinch black pepper
- 1 clove garlic, finely chopped
- 4 ounces thinly sliced prosciutto
- 10 ounces sliced whole milk mozzarella cheese
- Preheat oven to 325 degrees F (165 degrees C).
- Pound chicken breasts flat, and lay them on work surface.
- Sprinkle liberally with Parmesan cheese on both sides.
- Place a pinch of minced garlic and 1 teaspoon butter in the center of each breast.
- Cover each breast with a layer of prosciutto and mozzarella cheese.
- Reserve some of the prosciutto to place on top of the chicken.
- Roll up each chicken breast, and secure with toothpicks.
- In a 9×13 inch baking dish, combine white wine and olive oil.
- Arrange chicken rolls in dish.
- Place a small piece of prosciutto on top of each roll, and sprinkle with pepper.
- Bake in preheated oven for 30 minutes, or until chicken is no longer pink, an juices run clear.
Eating for Smarter Brains
An insider’s guide to the most potent brain foods available at your local supermarket.
Learning and growing smarter and more aware isn’t always easy. It takes hard work, studying the latest findings of whatever piques your interest, and a third ingredient that makes the other two possible: food. But if you think all food is equal when it comes to powering up your gray matter, think again. If you’re feeding your belly the wrong foods, your brain may be paying the price.
How It Works
“Input, output, what goes in is what comes out.” The old children’s song holds many truths, including the fact that what foods go in your body affect what goes on in your brain and ultimately comes out of you. Just like your heart, your brain requires lots of oxygen to function properly. When oxygen-rich blood has a hard time getting to your brain for one reason or another, it becomes difficult to process information and remember events.
Other problems can also arise in the brain due to your diet. One is the build up of free radicals. Free radicals are damaged cells that roam free in your body and harm surrounding healthy cells. The best protection against excessive free radicals is eating plenty of antioxidants. If you don’t provide this protection, your brain can suffer as a result.
Brain Food No-Nos
As if they weren’t seen in a bad enough light, research has found trans-fats and saturated fats to have a bad effect on your ability to think. So avoiding foods high in these fats will help your heart stay healthy and your brain strong and ready to think for years to come. Other foods to avoid for a stronger brain include fast food of all kinds and anything that falls into the “junk food” category. In case you’re wondering, that includes greasy potato chips and just about anything you’ll see in the checkout aisle at the store.
On top of watching certain foods, you should avoid eating too much of anything – good or bad. By eating extra calories, the synapses in your brain that help you think can become less flexible, reducing your ability to learn at your maximum potential. It can also result in damage to damaged cells in your body, forming free radicals that have no regard for what cells it damages, whether they’re located in your arm or your brain.
Powered Up for Success
If you’re ready to beef up your brain, eating the right foods is essential. By including the proper foods in your diet, you enable yourself to learn better and enjoy better memory.
Foods that boost your brain’s potential include the following:
- salmon
- walnuts
- kiwi
- blueberries
- spinach
- orange juice
- strawberries
- other foods with omega-3 fatty acids, folic acid, and vitamin B
In addition to helping your brainpower today, researchers have found that eating the right foods can also help you ward off many frightening conditions, including dementia, schizophrenia, depression, and mood disorders. Don’t eat these foods, and you could actually be increasing your risk for these conditions and others. For the most effective brain-boosting diet, try eating smaller food portions at each meal, even if that means you have to consume more meals than the usual three a day.
Bad Breakfast Foods
A fattening, unhealthy look at some of the worst foods you can eat for breakfast.
Bacon!
Doughnuts
You knew it was coming, so may as well get it over with. Whether glazed, powdered, or cream-filled, doughnuts were made to be delicious ways to begin or interrupt your day. What they were not created for was to be a healthy way to get your day started right. Many companies have made it their mission to create the ultimate healthy doughnut, but every attempt has come off less tasty than the original. Instead of settling for something that tastes less than the best, leave doughnuts of all shapes, sizes, and health on the shelf.
Kids’ Cereals
You never want to grow up. You love your big-kid toys and your big-kid video games, and you’re still eating the same cereal you were when you were in elementary school. Unfortunately, those brightly colored, sugary sweet cereals have not become any healthier over the years. In fact, researchers from Yale University state that these kid-friendly cereals that are full of sugar and artificial flavors are usually less healthy than any cereals made for adults. So if your kids are eating the same colorful cereals as you, you’ll all need to change. Instead, look for something with four grams of fiber and less than four grams of sugar per serving.
Energy Bars
They’re crammed full of protein and go-get-em, and they fit in the palm of your hand. So what’s the problem? The problem is that alongside all that energy-boosting protein, there is also a lot of fat and calories. If you don’t spend adequate time each day to get rid of these extra fats and calories, your whole body is going to feel the extra pounds piling on. Instead of grabbing an energy bar for breakfast, only eat them right before or after an intense workout. That way you’re keeping your body fueled properly, but you’re also burning off most of the stuff you don’t want stuck to your hips.
Front Seat Foods
The mother of all bad breakfast foods is breakfast on the go. While fast-food breakfast is convenient and relatively inexpensive, it is also one of the worst ways to fill your stomach in the morning. Some of the most common options are sausage or chicken biscuits; biscuits and gravy; or bacon, egg, and cheese biscuits. Make any of these items at home and you’ll be on the border of unhealthy. Pick them up at a fast-food restaurant and you’re guaranteed a dose of artery-slowing, fat-producing food, served in a Styrofoam carton with a side of orange juice. And no, the 100% natural orange juice doesn’t magically turn gravy into a harmless or healthy substance.
Runners Up
Think your breakfast doesn’t need a face lift just because your favorite fattening breakfast treat snuck by without making the list? Think again. Here are a few other fattening breakfast foods to avoid.
- Sausage: Just as high in fat as it is in flavor, sausage can put a hurting on your good health.
- Pancakes: Whole-wheat pancakes aren’t too terribly unhealthy, but out-of-the-box pancakes doused in syrup is anything but healthy. In fact, anything doused in syrup is a bad idea. Paleo? don’t think so…
- Ham: For all the reasons to avoid bacon and sausage, keep your salivating mouth away from ham. Tastes great, more filling for your waistline.
New: More Boot Camp Hours Coming In July!!!
Our classes are maxing out! We are adding TWO MORE time slots for you!!! Starting July 1, 2010:
Early AM M-W-F
Noon M-W-F
…You must preregister for these slots, we only have space for 10 folks per class.
If you are an existing athlete and want one of these, contact Jim for details.
Don’t delay or you’ll lose out!
New Athlete!
Welcome John Von Hagen!
Why Your Exercise Routine Isn’t Working
Something isn’t quite right about your exercise routine. You’re about to find out what it is.
You don’t go to the gym to hang out. You’re there to get fit, to feel better, and to gain more energy to get through your stressful day. So why is it not working? Here are a few common reasons your body may not be responding how you want it to after a good hour or two at the gym.
Your Body Has Peaked
If you’ve been working out for a while and have stopped seeing the results you saw during the first few weeks, your body may have hit its peak. This happens most often when you perform the same exercises over and over, day after day, without any change in your routine. But don’t worry – you can get past this problem with relative ease. All you have to do is add some variety and spice into your routine.
An easy way to do this is by changing the type of weights you use. If you usually workout exclusively with plate weights, grab some dumbbells – or better yet, kettlebells. If that isn’t enough to get your body to start responding to gym time, talk with a personal trainer about new exercises to sprinkle into your regimen for continual improvement.
You’re Not Committed
Many people get frustrated with their gym routines only to realize they aren’t spending enough time in the gym to see any noticeable difference. And while you may spend hours each day thinking about how you need to get in the gym, thinking isn’t doing. Yes, the right mindset will improve your physical fitness and help you push your body in the gym, but you’ve got to be in the gym to actually push your body.
If you’re spending two hours in the gym every day but leave without any results, you may be committed to visiting the gym, but not using the gym. When working out, make sure you’re giving 100 percent the entire time. That doesn’t mean you have to lift hundreds of pounds with each repetition, but you should be focused, using proper posture and moving from one exercise to the next without a 20-minute water break between each set.
Your Diet Doesn’t Mesh
Working out regularly is a must if you’re going to obtain optimal fitness. But if you think you can eat whatever you want on your way to good health, think again. Your exercise routine is only as good as your diet. Therefore, eating a healthy diet is essential to making the most of your gym time.
In fact, if you don’t eat healthily, you probably won’t feel up to pushing yourself in the gym, making it even harder to reap the rewards you so desperately want. To make sure your gym time is well spent, you may need to modify your diet to include more fresh fruits and vegetables, fewer late-night snacks, and more lean protein sources, such as lean meat and peanut butter.
You Can’t See
If you’re like many people, you may be your worst critic. While everyone around you is gawking at how good you look, you wish you could lose three more pounds and another inch or two from your waist. How do you get over this problem? With a diary.
When you begin working out, keep track of your routine, noting repetitions, weight lifted, and time spent on the treadmill. Over time, you will certainly notice an improvement in your endurance, strength, and overall fitness – even if your waistline isn’t the tiny circle you think it ought to be. Keeping track of fitness in this way helps you keep a healthy tab on your improvements over time and will keep you committed to the gym and a healthy diet!
Need help? Call me at 254-247-3668 to set a free fitness consultation!
New Athletes!
Welcome our new athletes!
Alisa Kirkland
Sara Bracamonte
2 New Boot Camp Athletes!
Welcome the following folks to our athletic family!
Kristi Everett
Primrose Ferere
Is Your Back Straight?
From Mark’s Daily Apple: http://www.marksdailyapple.com/the-importance-of-thoracic-spine-mobility/
Here is a great article on Spine mobility! We harp on this every workout. Now you can read more about it.
Another Healthy Recipe From Primal Mama!
Primal Mama's Fajitas
