April 2007 Newsletter
Making the Least of Bathing Suit Season
JTF announces our new Group Training – Fit to Move
Exercise of the Month – Bodyweight Squat
Recipe of the Month – Parchment Baked Halibut
Making the Least of Bathing Suit Season
In order to appear your best in your swimsuit this season, you need to start planning now. We have a little over 8 weeks until July 4th and a lot of progress can be made in that period of time. First and foremost you will need to tighten up your nutrition and I do mean tighten it up. If you need to lose a little body fat to look your best in your swimsuit then here is your game plan and you must have one. I can assure you that anything that works will require effort and sweat–ain’t no magic pill, diet doctor or quick fix. So get ready!
Know your caloric intake: if you don’t know haw many calories you are ingesting then you have no way to adjust it to assure you will lose your body fat
Eat 5-6 small meals every 2 1/2 – 3 hours
Remove ALL white flour, white sugar, refined and processed foods period. This will also help to stabilize your blood sugar levels thereby reducing your cravings and helping you to feel more centered and calm
Never skip breakfast
Eat vegetables, plain and simple, most of us do not even come close to consuming enough
Eat lean sources of protein at every meal
Watch your portion sizes, even too much clean food will add the pounds
Avoid or limit your intake of alcohol and caffeine.
Now that you’ve tightened up your nutrition it’s time to exercise. You need to hit the weights, more muscle means a more efficient metabolism and a nice toned body, not to mention a plethora of other physiological benefits. For beginners and intermediates aim for 2-4 days of lifting each week and keep your reps in the 8-15 range. Train your large muscle groups like legs, butt, chest and back; that will take care of the smaller ones.
In addition to the weights you need to burn off some of that body fat and get your heart and lungs healthy. Your fitness level will determine your intensity, pay attention to how your feel, how hard you’re breathing and whether or not conversation comes easily. Choose a pace that prevents you from carrying on a smooth conversation and then build up from there. Aim for 2-4 cardiovascular sessions per week; vary the time, mode and intensity so the body does not adapt. You must put forth effort and you must sweat. If you are able to read a magazine or yak on a cell phone you are not working hard enough.
Fit to Move Look Your Best in Your Least
If you need help with your exercise and nutrition, try our new group class FIT TO MOVE. Groups are limited to 5 people to allow for a lot of individual attention while still having the fun and support of other people. It is a results driven conditioning program, 60 minute sessions consisting of resistance and functional training, cardiovascular conditioning and nutritional guidance You will:
Burn fat quickly
Build muscle and tone
Reshape your body
Kick start your metabolism
Turbo charge your energy levels
Look fabulous and feel great.
Your investment is $399 for an 8 week program (16 sessions). For those still on the fence, you may attend a session for just $20, which will be applied to the price of the program should you decide to take on the challenge of looking your best in your least.
Exercise of the Month Bodyweight Squat
The squat is the “Queen of Exercises”, one of the best ways to tone and shape your legs, butt and core, not to mention improve functionality. Once you have mastered the bodyweight version you can further challenge yourself by adding external loads and squatting in a power rack.
Hold your arms out from your body or place your hands behind your head to help with balance. Your head is looking forward. Take a deep breath, pushing your chest up and out. Your shoulders should come back a bit and there is a natural arch in your lower back. That’s the position you should try and keep throughout the movement. Place your feet shoulder width or slightly wider. Toes may be pointed straight ahead or slightly out. Whichever toe direction you choose, your knees should follow the same direction throughout the movement.
Sit back and down like you’re sitting into a chair. Keep your back slightly arched and do not allow it to round as you descend. Your shins should be roughly perpendicular to the floor and your knees behind your toes. Keep the butt behind the heels. If your form begins to degrade you may initially need to cut the movement short. Just make it a goal to work on increasing squat depth, going to parallel or slightly below.
Push through the heels to ascend from the squat. Think about driving your heels right into the floor. Keep looking forward and keep you back tight. The chest comes up first, followed by the hips. Once you have mastered the bodyweight squat and can do 3 sets of about 15 reps, then move to a light barbell.
Technique is king, however, so be sure to never sacrifice your form.
Recipe of the Month
Parchment Baked Halibut with Pesto, Zucchini and Carrots
4 (12 x 18-inch) sheets parchment paper
4 6 oz. halibut fillets
¼ cup commercial pesto
1 cup carrots, shredded 1 cup zucchini, shredded
¾ tsp sea salt
1-2 tsp freshly ground pepper
4 tsp olive oil
4 tsp dry white wine
Instructions: Preheat oven to 450 F. Unfold parchment paper and coat lightly with cooking spray, leaving a 2-inch border ungreased at edge. Place fillet on one side so that it touches the fold but not the ungreased border. Spread 1 tbsp pesto over fillet op with ¼ cup each carrots and zucchini. Sprinkle with ¼ tsp seal salt and pepper. Drizzle fillet with 1 tsp. each oil and wine.
Fold paper; seal edges with narrow folds. Repeat with remaining parchment paper, fish and vegetables. Place packets on baking sheets. Bake at 450 F for 15 minutes or until puffy and lightly browned.
To serve, open packets and transfer the fillets with their vegetable topping to plates; pour juices over top. Or serve right in packets; carefully transfer to plates and pierce each to allow steam to escape.
Nutrients per 254 g serving : Calories; 303 g, Fat: 14 g, Carbs: 5 g, protein: 37 g
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