Posts Tagged ‘lose weight’
Subject: 5 Fat Fighting Lunch Recipes (and a BIG sale, too)
I’ve got two awesome updates for you today from my partners over at Prograde Nutrition.
First, you’ve got to check out these 5 Fat Fighting lunch recipes they just released. They will fill you up and fuel your body the right way:
http://jimmahan.getprograde.com/easy-lunch-ideas.html
Second, they are having a HUGE sale where all their products are 14% off for a limited time!
Just click the link below for your very own coupon code:
http://jimmahan.getprograde.com/specials.html
Good Turn Out For Nutrition Seminar
Yummo
Just wanted to thank all the athletes who came to the nutrition seminar yesterday on a sunny Saturday. We even had two folks who had heard of the gym and dropped in to hear the class. Thanks again! Now go clean out your kitchen!
Building a Healthy Smoothie
Smoothies are supposed to be healthy. Here’s how to make sure they stay that way.
Yummo, Coach like!
Ever since you first heard of smoothies, your mouth has been watering. When you’re sipping on a smoothie, your mouth is in taste heaven. When there’s no smoothie in your hand, all you can think of are strawberries, bananas, and blueberries. But if you’re not careful, your smoothies can turn into nothing more than an average dessert.
To make sure your smoothie is as healthy as it is cold and delicious, you’ve got to have more than a good blender. You’ve got to have the right building blocks as well.
Building Block: Fruit
In a healthy smoothie, the most basic building block is fruit. Ideally, you want to go with fresh fruits that aren’t sitting in sugar water or have been made unhealthy in some other way. Rather, you want fruit straight off the vine or tree. Raw fruit that hasn’t been tampered with will ensure you the most powerful smoothie punch.
Some of the most common fruits found in smoothies include bananas, strawberries, and blueberries. But don’t let this keep you from getting creative. No matter what your favorite fruit is, you can toss it in the blender for a delightful, flavorful smoothie. From cantaloupe and mango to pineapple, raspberry, and melon, you can include any fruit you can find in your smoothie concoction.
Want the thickest, most delicious smoothie possible? Toss the fruits you plan to use for a smoothie in the freezer before you go to bed. In the morning, toss them in the blender. It’s a simple, yet effective way to get the thick smoothie you want.
Building Block: Juice
Once you’ve got your fruits picked out, you’ll need to find a complementary juice. As with the fruit choices, there is one juice that is picked much more often than the others: orange juice. However, you can toss in whatever type of juice you want to spice up your smoothie.
For variations on your favorite smoothie, give apple juice, grape juice, or cranberry juice a shot. Each different juice will affect the consistency, thickness, and flavor of your smoothie, so keep trying out juices until you find the perfect flavor for your pallet.
Building Block: Yogurt
When you have lots of different fruits and flavors, you’ll probably want something to pull them all together into one cohesive whole. Enter stage left: yogurt. Low-fat or fat-free is the best choice, and since most yogurt falls into one of these categories, it is also an easy choice to find.
With the right amount of yogurt in the mix, your smoothie will go from a yummy treat to a must-have each and every day. While you’ll probably rely on vanilla yogurt for most of your smoothies, using strawberry, strawberry banana, blueberry, or other flavors will enhance your smoothie instantly!
Wake Up and Smell the Smoothie
Need a better way to get your day started? Get your morning off right with this easy-to-make Wake-Up Smoothie recipe.
Yields: 3 servings, 1 cup each
Preparation Time: 5 minutes
Ingredients
- 1 1/4 cups orange juice (go for calcium-fortified for added benefit)
- 1 banana
- 1 1/4 cups frozen berries of your choice (good options include raspberries, blackberries, blueberries, and/or strawberries)
- 1/2 cup low-fat silken tofu or low-fat plain yogurt
- 1 tablespoon sugar or Splenda Granular (optional way to add flavor that causes the smoothie to be a tiny bit less healthy)
Instructions
- Combine all ingredients and put in a blender. Cover and blend until the mixture is creamy and smooth. Serve immediately. Smile.
Nutritional Information Per Serving: 139 calories; 2 grams fat, 0 grams saturated fat, 0 grams monosaturated fat, 0 milligrams cholesterol, 28 grams carbohydrate, 4 grams protein, 4 grams fiber, 19 milligrams sodium, 421 milligrams potassium.
Amazing Fitness and Body Composition Results! Killeen’s Best Boot Camp!
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.
5 Reasons Why Strong Women Are Sexy..
I wasn’t smart enough to write this, but still thought that it applied well to our Fitness Boot Campers…
Five Reasons Why Strong Women Are Sexy
By Josh Hanagarne
1. Strength implies dedication. When I see a woman who values strength, I see someone who knows the value of perseverance and commitment.
2. Strength implies a healthy sense of priorities. The current portrayal of how women’s bodies should look is pure poison. I’m hearing more about sexy “clavicles” these days, of all things! Take a look at some female kettlebellers and you’ll know what I mean.
3. Strength defies society’s portrayal of how women should be. Society does not value physical strength in women. The women in vogue are emaciated and bug-eyed, without any muscle tone. They are bony clothes hangers and I don’t know how that appeals to anyone. The physically strong woman resists the siren song of the anorexic crackhead look and makes her body do what feels good. And again, if you give your body what it needs, it’s going to look good.
4. Strength leads to confidence. When you choose to do something as difficult as real strength training with demonstrable results, it changes your body and your mind at the same time. Confidence is very attractive.
5. Strength training helps you age gracefully. Weak young women become weak old women. Strong young women become elegant, strong, confident women. In short, there’s no downside to being strong. People that are attracted to weakness are normally attracted to vulnerability and there’s not much potential upside to that.
Heart-Healthy Eating
Fit Test Results Are In!
No, I’m not going to throw your names out there…LOL But we had good results last week. I’ll post the results at class tomorrow! But here is the tale of the tape…
- A total of 5+ inches lost
- A total of 12+ pounds lost
- An average of 5 push up improvements
- An average of 7 sit up improvements
- An average of 4 squat improvements
Do YOU need to lose weight? Do you want to be stronger, leaner and more healthy? Come check out Killeen’s Best Fitness Boot Camp! Call Jim at 254-247-3668.
Motivation For Our Boot Camp Athletes!
NE Womens Sectional Competition
Check this out. If it doesn’t make you wanna hit the gym, I don’t know what will!
Lettuce Wrap Carnitas
Mmm. Tacos.
Here is another awesome Paleo friendly recipe from Primal Mama…Gotta love it!
What you will need:
1 pork tenderloin (this would work with chicken or meat too)
juice of 2 lime
1 T chili powder
1 tsp cumin
1 tsp oregano
1 tsp garlic powder
1/2 tsp coriander
1/4 tsp cinnamon
2 bay leaves
1/2 cup chicken broth (low sodium, gluten free)
1/2 a purple onion
1 green bell pepper
1 head of butter lettuce (or lettuce you can make into taco shells)
store bought guacamole (or make your own)
What You Do:
Get out your ‘ol faithful crockpot. Put the chicken broth in, the lime juice and the two bay leaves. In a small bowl mix up all the spices. Coat the pork with the spices and give it a little massage. Lay the pork in the crockpot and turn it on low. Cover and forget it. It should be done in five to six hours so hopefully you have a crockpot with an automatic timer. If you don’t Amazon.com has them with free shipping. They are worth every penny. If you have time in the morning you can dice up the purple onion and green pepper. If not it’s easy to do in the evening. Saute the onion and pepper together until crisp/tender.
Shred the pork. Get out the lettuce and put a few leaves on everyone’s plate. Top with some meat, sauteed veggies, pico de gallo, and guacamole. If the kids don’t like the idea of a lettuce wrap you can easily serve this in a bowl and add anything else they may like to it.
Welcome New Athletes!
Hey Everybody! I want to welcome two new Athletes to our Boot Camp family. They are:
Lindsey Lee
Neenah Saucedo
When you see them in the gym tomorrow, help them warm up!
