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Posts Tagged ‘nutrition’

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.

I would like to welcome two new athletes to our fitness family:

Tatiana Behrmann

Sarah Prosser

What You Need:

4 red snapper fillets (4 ounces each)

1/4 c fresh lime juice

1 T fresh lemon juice

1 t chili powder

1 plum tomato coarsely chopped

4 green onions, sliced in 1/2 inch lengths

1/2 c chopped Anaheim pepper

1/2 c chopped red bell pepper

cilantro for garnish

Place red snapper in a shallow baking dish. Combine lime juice, lemon juice and chili powder in measuring c. Pour over snapper. Marinate 10 minutes, turning once or twice. Sprinkle onions, tomato and peppers over snapper.

Cover. Bake at 350 for 30 minutes or just until snapper flakes in center. Let stand, covered, 4 minutes before serving. Garnish with fresh cilantro.

Cumin Fish with Salsa

Ingredients
Fish
2 fish fillets, large
1 garlic clove, finely grated
1tbs ground cumin
1/3 cup olive oil
1/3 cup lemon juice

Salsa
1 cup cherry tomatoes, halved
1 red capsicum, diced
1 bunch parsley, roughly chopped
1 avocado, diced
1tbs olive oil
2tbs apple cider vinegar

Instructions
Combine garlic, cumin, olive oil and lemon juice. Place fish in a bowl and rub on cumin
mixture. Cover and place in the refrigerator for 30 minutes.
Pre‐heat a grill to medium heat.
Place fish on grill and cook for 3‐4 minutes each side, or until cooked through.
To make the salsa, place all salsa ingredients into a mixing bowl and combine well.

I want to welcome the following Athletes to our family.

Lorelei Wherry – Boot Camp

Natasha Wherry – Boot Camp

Jennifer Tello – Boot Camp

Welcome!!!

Hey everyone! Just a reminder that we will be open Monday the 28th for regularly schedules training. See you there!

Scrambled Egg By The Numbers

We all know, in the short run, it is easier to give in and serve a nice cold bowl of sugar coated “corn” flakes or order a greasy pizza. It’s in the house, on the table, and making your mouth water. Not to mention, it’s already made. There’s the danger! Why not make nutrition and healthy living fun for the kiddos?

Like anything worth having, this too will take effort. Start off slow and steady. A great breakfast sugar buster are eggs. Too time consuming? Here’s a tip: crack the appropriate number of eggs needed (approximately 2 per person) and whisk until blended. You can store them in airtight container for up to 2 days. Add veggies and/or lean meat like Turkey to the mix for extra flavor and nutrition. A bowl of fresh fruit on the side will provide a complete breakfast.

If you are like most parents you are probably thinking that your kid can’t live on eggs alone. Next time you are at the store let your pre-schooler or elementary aged child pick out a new fruit or vegetable from the fresh produce department. This will not only spark their interest in these foods, it will also give them a sense of ownership in the families mealtime. At dinnertime, introduce veggies first. Put a plate of crudités and hummus on the table while you finish cooking the main course. Let the kids dig in! This will help prevent pre-meal snacking and expose their palette to new tastes.

The best thing you can do is, keep trying! Your kids are not going to starve themselves. If you have a house full of healthy food they will eat healthy food. I can not tell you that there won’t be bumps along the way. In the long run, you AND your kids will be happier and healthier. Who knows, they may even thank you for it someday.

How many times have you started to make healthy lifestyle choices only to be sabotaged by yourself or someone in your household because everyone’s not on the same page? Too often, our families are our worst enemies in the battle to become fully fit. Sure, the support is there to go to the gym or serve a few “healthy” meals a week. This may last a few days to a few weeks. When the rubber meets the road, what can be done to keep moving forward?

If your spouse, boyfriend, girlfriend, etc. is only humoring you, get them involved. Try a few classes at the gym that interest them. Don’t be afraid to take kickboxing with your husband, but don’t forget to invite him to your spinning class. Better yet, try the Fighting Fit Bootcamp. It is an excellent way to get in a work out that can be tailored to different strengths. The biggest pitfall is, usually, nutrition and diet. Don’t become a fanatic. Ease yourself and your partner into a healthier routine. Start off with a few nutritious breakfasts. Then, you can slowly build up from there. Adding in lunches and dinners and eventually, you will both be in the habit of healthy eating.

If you don’t know what to eat, or just want to refresh your memory, check out http://www.earth360.com/diet_paleodiet_balzer.html. There is a super simple list to reference when you start planning your meals. Also, http://www.zonediet.com/EATING/QuickStartGuide/tabid/108/Default.aspx, has a more comprehensive list of foods and portion sizes.

Taking time to discuss the likes and dislikes that you both have will take the “have to” out of the equation.  Soon, you will both be in a groove that makes you happy and healthy!

That’s what they always say, isn’t it? Maybe not, but if the key to a successful business is location, then nutrition is the key to complete functional fitness. Unlike finding the best spot for your business, nutrition is not as complicated as it sounds.

One little thing that can make a huge difference is to skip the added fat. Even though buttering up may work on your boss, it won’t leave a good impression on those problem areas or your heart! Try new spices and seasoning on those veggies, but try to avoid blends that contain salt. They can add a sneaky amount of unnecessary sodium to your food.

If you are accustomed to tossing a tablespoon of butter in the pan before cooking try olive oil instead. Yes, it’s fat, but GOOD fat. Don’t go crazy because too much of a good thing can still be too much. When it comes to meat, think lean. Lean protein is the best protein. Chicken and turkey breast, lean pork, lean beef, fish, and low fat dairy are a few excellent sources of lean protein.

Another tip to keeping your nutrition well balanced is in the fine print (or the lack thereof).

It may sound crazy, but whole, nutritious foods have less ingredients then processed foods. When you are shopping, read labels; not the front of the package. The more processed, meaning the more they mess with it, the more ingredients they need to make it “whole” again. The more the food is processed the more nutrition is lost. In turn, the more you have to eat to get all the vitamins, minerals, and healthy stuff your body needs. Which means, drum roll please, more calories! BOO!

So, just look for whole foods from the beginning.

My favorite nutrition tip is to eat every 2-3 hours. That doesn’t mean that if you are taking your kids to soccer and you are approaching the 3 hour mark you can swing through the drive-through and grab a burger. It does mean that you can have 6-8 small meals every day. This helps ward off hunger pangs that can lead to binge eating, and low blood sugar that can lead to “see-food” eating.

Don’t forget to plan ahead! If you know you are going to be busy have a few on-the-go snacks ready and waiting. Raw fruits and vegetables are excellent on-the-go snacks that require little to no prep work.
Last, but not least, don’t ruin your awesome nutritional meal with a soda, fruit juice, or any other high calorie drink. An excellent substitute for the ladder is green tea with honey. Even better than that is green tea without honey. The best of the best, however, is water. Yup, water is what we should all be drinking. No matter what the latest “in” healthy beverage is; there is no substitute for water.

So…eat lean, whole, minimally processed foods, and drink water! That’s nutrition in a nutshell. Keep checking back for more healthful information (in fact, you can bookmark this page) For a more comprehensive, personal nutrition plan call 254-247-4999 and talk to Jim!