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We're made of 80% water, so getting enough for your bodyweight seems pretty important right? Most of the population doesn't get HALF of what they should! The old method was 8 glasses of 8 oz per day. New studies have shown that the amount of H2O you should consume is in relation to your body weight and your activity level. So, how do you do that? EASY! Here ya go.. just a little math:
I was doing some researching on the web today when I came across this article titled "Top Fitness Trends for 2014" seen here:http://www.examiner.com/article/top-fitness-trends-for-2014-interval-training-is-zumba-is-out As I was reading the list I got more and more excited to see that what we plan to offer in our gym is exactly what is on the list! Here it is:
It's our passion to give all of our existing and soon to be clients the best classes and workouts they can get. If there is any other class/program you'd like to see at the soon to by fitness facility please don't hesitate to write us and we'll see what we can do! Jen  Outdoor bootcamp is back April 12!
This years bootcamp will be slightly different than last year, there's lots of exciting new things! It's not just me instructing this year, we'll have Dave as well. We have different teaching styles which brings a cool new edge to the classes. They'll still be very doable for any fitness type, but ran differently than last year. We have been working hard all winter building new equipment and obstacles for bootcamp and are very excited to finally bring them to use! Where and when do we meet? Bootcamp will meet every Saturday 9-10am at Edward Lynch Field in Hingham. This is the field right at the entrance of Bare Cove Park located across the street from Stop and Shop in Hingham. We'll be set up right on the field. Because we want to get you the best workout we possibly can we'll be in Long Island on April 26-27 getting another training certification so bootcamp will not be held on April 26. How much is bootcamp? Drop in rate of $15 or you can buy 10 classes for $100. We'll also be doing "refer a friend" benefits, because working out with a friend is a lot more fun! Bring a friend and get a free class. Who is bootcamp for? Bootcamp is a scary word, but it shouldn't be. Our classes are made for everyone: -those who want to challenge themselves -get outdoors and be a part of a pretty awesome group of people -great for weight loss, toning, endurance, cardiac health, strength, fat burning -exercise enthusiasts looking to get out of the boring gym routine What will we do in class? Each class will be very different. but each one will include a warm up, weight training either with weights or bodyweight, short bursts of cardio, some obstacles, and ending with some yoga. How to sign up It's easy- call, email or text Jen 339-499-8131 to sign up, or just show up a few minutes early to sign a waiver. Our website will soon have the option of signing up and paying for classes but until, just let us know in advance. Sign up soon to get a spot and help us spread the word! Thanks so much, and hope to see you all out there! Jen and Dave  Clean eating isn't easy.. but it doesn't have to be boring.
If you don't have a waffle iron, you can use the recipe for pancakes as well. Ingredients: 1.5 scoop whey protein powder (I used chocolate) 2 eggs (or egg whites) 1TBS baking soda 1TBS vanilla extract Directions: Add everything together and scoop into waffle iron, or on pan to make pancakes. Instead of syrup I spread some peanut butter and craisins on top. yummmmm Nutrition: depends on the type of protein powder you're using and what size you're making them, but my recipe came out to be just about 5 waffles, making each one: Protein: 10g Carbs: 9g Fat: 3g Calories: 100 Don't forget your stretching today! Give yourself 10-15 minutes after your workout to get a full body stretch. It reduces pain, recovery time, stress and increases flexibility.
Now, there are a million excuses to not work out. The weather.. work.. not enough time.. no way of getting to the gym..no clean clothes..
Here's a list of 30 exercises you can do at home, right now, in your pajamas and still burn fat. Absolutely no excuses to not try them. 1. Crunches 2. Jumping Jacks 3. Lunges 4. Squats 5. Jump Rope (pretend if you don'd own one!) 6. Plank 7. Plyo Pushups 8.Traveling Lunges 9. Jump Squat 10. Bicycle Crunches 11. Mountain Climbers 12. Reverse Crunches 13. Running in place 14. Burpees 15. Weighted Situpd 16. Deadlifts 17. Calf Raises 18. Step Ups (Find anything a few inches off the ground, step up or jump onto) 19. Alternating Lunges 20. One Legged Burpees 21. High Knees 22. Marching in Place 23. Torso Twist 24. Dips 25. V-ups 26. Broad Jumps 27. Plie Squats 28. Football Sprints 29. Basketball Drills 30. Ski Abs  12 reasons to workout today:
1. It's Friday-feel good for the weekend 2. No workout is a bad workout 3. Work off some stress from your work week 4. It's a beautiful day, why not exercise 5. You'll feel more confident and proud of yourself 6. Move forward with your goals-not backwards 7. Don't be like other resolutioners and give up 8. I have tons of great workouts for you to try 9. To do something for yourself 10. It'll give you energy for the weekend 11. It only has to be 10 minutes.... I know you have 10 minutes. AND THE MOST IMPORTANT REASON: 12. SPRING IS ONLY 12 DAYS AWAY!! Now..get to it!  Honey Sesame Almonds
Almonds are delicious and give you the healthy fats you should be having in your diet as well as providing lots of energy and protein. This recipe is delicious! But be careful, it’s easy to overeat and take in a lot of calories. A serving size should only be a little handful. Ingredients: 1 1/2 cup raw almonds 1/2 cup honey 2 tablespoons brown sugar 1/4 teaspoon salt enough toasted sesame seeds to coat…it depends on your preference 1/2 cup – 1 cup roughly Directions: Preheat oven to 350 degrees F Spread almonds in a single layer on a cookie sheet. Bake for 10 minutes While the almonds toast, put the honey, sugar and salt in a small sauce pan over medium-low heat and stir until the salt and sugar dissolve completely and the mixture is a little runnier than just plain honey Add a few almonds to the mixture at a time and cover them completely! Transfer just a few almonds at a time to a bowl of sesame seeds, toss to coat and transfer to a piece of parchment paper or wax paper to dry. Enjoy!  Happy Wednesday! The quinoa salad recipe I sent out got some awesome reviews! Here's another easy one to prepare: Spring mix with roasted pears and feta Ingredients: 8 cups spring mix 1 small onion sliced in small pieces 2 medium pears, seeded and sliced in small wedges 2 TSP olive oil 1/2 cup fat free feta crumbles Directions: Preheat oven to 400 Toss pears in oil and place on cooking sheet flat down. Roast pears for 10 minutes, turn over and roast another 10 minutes. Combine all ingredients in salad bowl and serve. Enjoy! Males 4 servings (2 cups) Nutrition: calories: 108 Fat: 0g Carbs: 24g Protein: 5g Sugars: 11g Fiber: 4g |
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