Posts Tagged ‘fitness kickboxing’

Welcome our new athletes!

Lynjoy Watson

Yvonne Tanner

Looking for a cool salad to fill you up this summer? Here’s a delicious recipe from my partners over at Prograde Nutrition for you.

Roasted Red Pepper Chicken and Avocado Salad
1 medium ripe avocado, peeled, pitted and sliced

1 tsp.  lemon juice

1 bag (10 oz.) torn romaine lettuce (about 10 cups)

2 cups  shredded cooked chicken

1 medium tomato, cut into wedges

1 small  cucumber, sliced

1/4 of a medium Vidalia or Walla Walla onion, chopped

½ cup Red Pepper

1/2 cup  Light or Fat-free Italian Dressing

¼ cup Parmesan Cheese

Directions:
Toss avocados with lemon juice in large salad bowl.

Add lettuce, chicken, tomatoes, cucumbers and onions; mix lightly.

Add dressing; toss to coat.

Sprinkle with parmesan cheese.

Serve immediately.

Hey, if you like that one they’ve got 196 more! Seriously, Prograde has a really cool 197 Healthy and Delicious Fat Burning Recipes ebook for just $4.95!

Check it out here: http://jimmahan.getprograde.com/prograderecipebook.html

I’m just saying…Fit Test results from last week.

Total increased push ups: 23

Total increased sit ups: 43

Total increased squats: 47

Total weight lost: 22.8 pounds

Total inches lost in waist, 19

Total inches lost in hip: 12

Way to go Boot Camp Athletes, You are awesome! Want results like this? Join Killeen’s Best Fitness Boot Camp today! Call Jim at 254-247-3668 for a free class and body composition assessment.

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

1. Preheat oven to 325 degrees F (165 degrees C).
2. Pound chicken breasts flat, and lay them on work surface.
3. Sprinkle liberally with Parmesan cheese on both sides.
4. Place a pinch of minced garlic and 1 teaspoon butter in the center of each breast.
5. Cover each breast with a layer of prosciutto and mozzarella cheese.
6. Reserve some of the prosciutto to place on top of the chicken.
7. Roll up each chicken breast, and secure with toothpicks.
8. In a 9×13 inch baking dish, combine white wine and olive oil.
9. Arrange chicken rolls in dish.
10. Place a small piece of prosciutto on top of each roll, and sprinkle with pepper.
11. Bake in preheated oven for 30 minutes, or until chicken is no longer pink, an juices run clear.

Morning to all of you out there in awesome-ville! Just wanted to start your week by saying how proud I am of how hard you work at reaching your fitness and health goals. I appreciate having you as a client. Now go kick Monday in the face!

Hey everyone! We just finished adding 200 square feet of mat space today and will finish up the project on Monday. Make sure you come by and check it out…

Kettlebell Swing = Weightloss

Doing things correctly in the beginning pays off big in the long run. My Kettlebell Coach Jeff Martone has said in his experience “once poor technique becomes a habit, it takes 10 perfect reps to rewire the body for each bad rep.” Learning all the details is time consuming and requires concentration, but “a stitch in time saves nine.” Take the basic Kettlebell lift, the swing. I tell my athletes that although the swing is the most basic drill, it’s one of the most technical.

Straighten your wrist, lockout your elbow, suck in your shoulder, tighten your gluteus, finish your hips, pressurize. These are just a few things I say over and over when I’m training. My athletes may think I am a broken record but practice makes permanent, and when they are with me their practice will be perfect. This is how I train my clients because this is how I train myself. I have always been a detail oriented person, and that is no different when it comes to lifting. The difference is in the details.

Using Points Of Performance is the only way to train if you want to make serious gains fast. Paying attention to details will save you much time and much pain. Get down the basics; wire your system to do things right from the beginning and you will do nothing but progress in your training.

The nine most common mistakes we see are:

• Bent wrists
• Bent elbows during overhead drills
• Disconnected shoulders
• Wide arc during cleans
• Incomplete hip snap
• Rounded backs
• Weight on the toes during swings
• Incorrectly distributed weight during Windmills
• Trouble with Snatch grip and wrist banging

We will break each of these common mistakes down into clean, points of performance in other articles. Stay tuned!