Phoenyx Fitness

Low Fat Soup recipe for the Winter!

2011-02-17T05:20:00.000-05:00

Recipe: Vegetable Minestrone with White Beans

By Kathy Smith, creator of Kathy Smith's Project:YOU! Type 2^®

With 9 grams of protein and 10 grams of fiber per serving, this soup is rich, hearty, healthy . . . and vegan! Just the thing to help you make it through the last few remaining weeks of winter

2 cups precooked white beans
1 medium yellow onion, peeled and diced into medium pieces
1 medium carrot, peeled and cut into 1/2-inch pieces
4 medium stalks celery, cleaned and cut into 1/2-inch pieces
6 to 12 cloves garlic, peeled and trimmed of root ends
1 cup cubed squash
4 cups spinach (or any preferred greens)
2 medium potatoes, peeled and diced into 1-inch cubes
8 cups (64 oz.) vegetable stock or broth**
1/4 cup olive oil
1/4 cup chopped fresh parsley
Salt, pepper, and Italian herbs (to taste)

Heat stock. In a separate large soup pot, heat olive oil. Add carrots, onions, celery, garlic, and potatoes. Sauté for 10 minutes, stirring frequently. Add greens and sauté for 5 minutes, then add white beans, parsley, and squash and season lightly. Add hot stock, bring to a boil, then reduce heat and simmer for 30 to 45 minutes until vegetables are fork-tender but still retain their shape. Adjust seasonings. Serves 6.

**For thinner consistency, add more water and simmer an additional 10 minutes.

Preparation Time: 30 minutes

Cooking Time: 30 to 40 minutes

Nutritional Information (per serving)
Calories Protein Fiber Carbs Fat TotalSaturated Fat
281 9 grams 8 grams 42 grams9 grams1 gram

Phoenyx Fitness New Year Message

2011-01-01T08:52:00.000-05:00

Phoenyx Fitness New Year Message

Warrior Zone Promo 2011

2010-12-27T01:35:00.000-05:00

Get a head start on your fitness goals. Check out our site for details on the next bootcamp!

www.phoenyxfitness.com

Don’t Drink the Kool-Aid!

2010-11-26T09:30:00.010-05:00

Today is Black Friday, and while majority of you are out shopping for presents for your loved ones, you are also most likely starting to think about decorating the house, buying holiday cards, and all the holiday parties coming up next month. With all the temptations to overindulge that come along with the holiday season, you need to be cautious of the hidden caloric culprits as well as the usual suspects. Yeah we all know to go easy on the candy canes, cookies, cakes, and pies, but there’s another sweet treat out there that we need to keep an eye on as well, fruit juice.

Although fruit juice is good for you it contains a lot of sugar and therefore carbs and calories. But, I know during the holidays there are all sorts of festive drinks you miss out on if you eliminate juice. So fear not! You don’t have to remove all your festive fruit juice concoctions from your arsenal. You can still have a healthy holiday drink that tastes good and is good for you. Here is a great recipe I found in the December edition of Self Magazine. With no fat and low carbs, this Santa Sangria will be a great addition to any holiday soireé. Happy holidays indeed!

Santa Sangria

2 Large green apples, cored and cut into thin slices

2 cups frozen raspberries

6 cups rosé

1 cup pomegranate juice

Put fruit in a wine glass. Combine rosé and juice in a pitcher. Pour into glasses.

187 calories, 0 g fat, 18 g carbs, 3 g fiber, 1 g protein

It’s the Final Countdown!

2010-11-24T12:00:00.008-05:00

The countdown has begun! Not only to Thanksgiving, but for the Fall Weekend Warrior Program to come to a close. We may only be one day away from turkey, stuffing and whipped potatoes, but we’re also 3 days away from a workout that will whip your body into shape. So if you have the right stuff join the Weekend Warriors this Saturday, November 27th, in a new location, Prospect Park, for a great full body post Thanksgiving workout. It’s only $10 to drop in, and I promise it will be worth the trip.

It has been a wonderful journey, and all the warriors who have survived all the missions thus far have come a great distance. So who better to sweat off those post holiday pounds with than this fearless group? It won’t be a stroll in the park, but it will be a fun time for everyone who comes. For more information about this week’s mission, and to see the progress of the warriors over the past 9 weeks, visit us at http://www.phoenyxfitness.com/missionten/.

Getting up the Saturday after Thanksgiving to workout not in your holiday plans? Still going to be in recovery after your Black Friday workout? Well keep checking the www.phoenyxfitness.com site for more information on our upcoming boot camp in the new year!! Have a happy Thanksgiving, and I hope to see you on Saturday!

Go Fish!

2010-11-22T14:45:00.014-05:00

November is the time of year when turkey is the talk of the town. But, remember after all the turkey and trimmings leftovers, everyone needs a change of pace, and to get back to their normal eating habits. I’m a big fan of fish. Not only is it completely different from the usual suspects of beef, pork and poultry, it’s also a great source for omega 3 fatty acids, which have numerous health benefits. So make sure you’re including fish in your diet to fully reap all the nutritional benefits they have to offer.

But, like everything we eat frequently, we don’t want to get into a food rut, and only eat the same foods prepared the same ways. I am always on the hunt for new fish recipes using different cooking techniques instead of just baking (my usual go-to method). So I wanted to share this fresh and spicy recipe below for sautéed Chili-lime Tilapia. Bon(e) appétit!

Chili-lime Tilapia (Servings – 2)

Nutrition Facts
Serving Size - ½ of recipe
Calories - 289
Total Fat - 15 g
Saturated Fat - 2 g
Sodium - 248 mg
Total Carbohydrate - 5 g
Dietary Fiber - 1 g
Protein - 33 g

Ingredients and Preparation
1 Garlic clove, minced
1 tablespoon Fresh lime juice
½ teaspoon Sugar
1 teaspoon Chili powder
1 teaspoon Cumin
1/8 teaspoon Salt
Freshly ground pepper to taste
2 teaspoons Olive oil
¾ pound Tilapia fillets (or other white, flaky fish)
½ lime, sliced

Directions

In a small bowl, mix together garlic, lime juice, sugar, chili powder, cumin, salt, and pepper.
Spread mixture evenly over the fillets.
Heat oil in a large nonstick skillet over medium-high heat.
Sauté fish 2-4 minutes per side, until just cooked through.

Side Suggestions
Sliced Avocado and Long Grain and Wild Rice

* Recipe adapted from www.CooksAid.com

Want the gobble gobble without adding the wobble wobble?

2010-11-19T14:20:00.001-05:00

Every year we think just because it’s the holidays, it gives us a free pass to overeat all those dishes that we know are high calorie, high carb, and high fat just because they leave us on a food high. I know it can be hard to turn down your grandma’s mac and cheese that she only makes at Thanksgiving, or your dad’s infamous pumpkin pie, but rest assured there still is a way to enjoy your traditional thanksgiving meal without completely overindulging.

Start by spacing your meals out. So instead of eating everything all day, make a point to still stick to your daily eating schedule. Also, use smaller plates and eat smaller portions. You have all weekend to enjoy the feast, no need to eat it all in one sitting. Can’t fight that urge to graze all day? Have more veggies or fruits around to snack on to balance out all the decadent dishes on the dinner table. Lastly, plan an outdoor activity. Get out and rake leaves, play some football, or go apple picking. This time of year is about family and friends, so get out and spend time with them, as opposed to the TV.

Below are the nutritional values for a typical thanksgiving meal, and an alternate healthier meal with a comparison of the nutritional info. As you can see, small changes can make a big difference. So try out the healthier meal option this Thanksgiving, and you will see that you can have the gobble gobble without adding the wobble wobble!

You Can Have Your Cake ... I Mean Turkey ... & Eat It Too!

2010-11-17T15:15:00.002-05:00

Turkey Day is next week! But before you head home and work out your jaws eating all your favorite Thanksgiving dishes, come join us this Saturday for a more figure friendly workout. This Saturday is the 9th week of our 10 week Weekend Warrior Boot Camp. What better way to spend the Saturday before Thanksgiving than getting a great total body workout with a great group of people?! The warriors have come a long way, and even though the Boot Camp is coming to a close, their energy level and determination is just as strong as week 1. So come out and join us!

This week we’re in Central Park East. We will be meeting at 10:30AM at the entrance between 85th and 86th Streets on Museum Mile/5th Avenue. The weather should be nice, and don’t worry about the cold, you will definitely work up a sweat. It’s only $10 to drop in, and since we’re outdoors, the more the merrier! Visit us at www.phoenyxfitness.com/missionnine/ to sign up and for more information about the Boot Camp.

Boot camps make you shake in your boots? The only AM work out you like to do is lifting your coffee cup up and down? Then check out the website for all the other great services provided by Phoenyx Fitness that may better suit your work out needs. There is something for everyone!

Hope to see you this Saturday, your waistline will be thankful!

Smile and Say CHEESE!!

2010-11-15T13:45:00.001-05:00

Who knew growing up all the times someone told you this before taking a picture that cheese really does make you want to smile … or maybe that’s just me. With all the cheese varieties out there, what is there not to love? Cheddar, American, Feta, Gouda, Swiss, Parmesan, and Mozzerella are just a few of the numerous cheese options in your local grocery store. But the next time you are in the moo-d for cheese, make sure you pick up one of my favorites, goat cheese. Now for those of you who are loyal to your moo milk cheese, hear me out. Goat cheese not only tastes great, it’s lower in fat and calories, and easier to digest than the more popular cow’s milk cheeses.

When it comes to fat and calories, goat cheese has the clear advantage over cheese made from cow's milk. Goat cheese clocks in at 80 calories and 6 grams of fat per ounce, compared to cow's milk cheese, which generally has around 100 calories and 10 grams of fat per ounce. This means goat cheese is the better choice for staying fit and thin.

Also, people who are lactose intolerant (about a quarter of the American population!) are sometimes able to tolerate goat cheese even if they have problems digesting cheese made from cow's milk. The levels of lactose are similar, but the fat molecules in goat cheese are shorter, making them more digestible. Even people who don't have lactose intolerance will find that goat cheese appears to be more easily digested than conventional dairy products.

These are just a few reasons why goat cheese is a great ingredient to add to your next dish. Not sure how? Here’s a great easy recipe for you to try out so you can experience all the good things goat cheese has to offer your taste buds and your waistline!

Goat Cheese and Mushroom Canapés

8 oz cremini mushrooms stemmed and diced
2 tbsp lemon juice
1/4 C olive oil
8 oz fresh goat cheese
3 tbsp chopped chives
2 tsp chopped fresh thyme
36 toast points

Mix mushrooms with lemon juice and olive oil; season with salt and pepper; and let sit until wilted for 20 minutes. Mix with goat cheese, chives and thyme. Serve on toast points.

THE DISH (per canapé): 40 calories, 3 grams of fat, 2 grams of carbs, 2 grams of protein

Great taste and good for you; now that is something to smile about!

* Information courtesy of Shape Magazine – November Issue & Canapé Recipe care of SELF Magazine - http://www.self.com/fooddiet/recipes/2010/11/goat-cheese-and-mushroom-canapes

Got Lower Back Pain? We Got Answers!

2010-11-10T09:00:00.001-05:00

Are you experiencing pain from your lower back, that spans to behind your thigh and radiates down below your knee, and not sure what’s the culprit? It could be sciatica. Now for those of you saying to yourself, “isn’t that a movie from the late 90’s?” No, that’s Gattaca. Or “isn’t that what they chant in various movies and TV shows when a character is protesting injustice?” Nope wrong again, that’s “Attica, Attica…!”

Sciatica is a common injury in the lower back caused by nerve pain from irritation of the sciatic nerve, the largest nerve in the body. The sciatic nerve begins from nerve roots in the lumbarspinal cord in the low back and extends through the buttock area to send nerve endings down the lower limb. The pain of sciatica is sometimes referred to as sciatic nerve pain, and the treatments for it depend on the underlying cause and severity of the pain. So if you are experiencing sciatic nerve pain symptoms, please make sure you visit your physician for a consultation.

If you are currently pain free, and want to ensure you keep sciatic nerve pain at bay, be mindful of your form, positioning and how much stress you are putting on your joints when performing free form exercises or any exercises where you are placing stress on your joints. Also, by adding the exercises and stretches below to your workout you will strengthen your lower back, and say sayonara to sciatic nerve pain potential!

Exercises to Strengthen

Curling Down

Supermans

Crunches

Stretches to Strengthen

Abductor Stretch

Hamstring Stretch

Supine Back Stretch

Prone Quad Stretch

* Information courtesy of MedicineNet - http://www.medicinenet.com/sciatica/article.htm

Weekend Warrior Recap Thru Week Seven

2010-11-08T00:20:00.000-05:00

The fun is almost over. Three Saturdays remain in our 10 week series. Join us before it's over...

http://www.phoenyxfitness.com

Healthy Lifestyle = Healthy Love Life??

2010-11-05T12:00:00.000-04:00

Yes, that’s right. If you want even more motivation to work out and eat right, then here you go! According to Self Magazine*, exercise can increase testosterone levels (which greatly affects sexual arousal), and over time can increase blood flow… everywhere. Who doesn’t want that? The way to make sure you’re cashing in on these benefits - a workout consisting of high-intensity cardio and strength training. This combo will ensure you’ll have an even more enjoyable workout later.

To further stimulate your love life, you have to keep an eye on your heart as well ... literally. “Women with elevated LDL ('bad') cholesterol and triglyceride levels are twice as likely to suffer sexual dysfunction compared with those who have normal readings.”* What else can high cholesterol cause? Fewer orgasms, less mental arousal and less physical arousal, since cholesterol can build up in the blood vessels and restrict blood flow to the genitals. The best way to keep your O coming is with the help of another O – Omega-3 fatty acids. Not only do they lower bad cholesterol and increase dopamine (a brain chemical that plays a major role in your sex drive), but it can be found in many common foods such as salmon, tuna, walnuts, and soybeans.

So keep these things in mind the next time you work out or make your next meal. What you’re doing not only has a positive effect on the health of your body, but on the health of your love life as well! What’s not to love about that?

* Courtesy of Self Magazine – “20 Sizzling Sex Secrets”, November 2010 Issue

Kick Start Your Weekend with a Kick Butt Workout!

2010-11-03T14:51:00.000-04:00

Now since Halloween is over, and you’ve eaten your fair share of fun size sweets, and the biggest eating holiday is rapidly approaching, there isn’t a better time than now to get in a great workout! Want to push something other than your waistline to the limit? Then join us this Saturday morning, November 6th from 10:30AM – 12:00PM for a great total body workout experience.

We are currently in the 7th week of the 10 week “Weekend Warrior Boot Camp”. It has been an amazing time for everyone, and every week the workouts are new, so don’t worry about joining us in the middle. All the warriors are great, and motivate each other the whole time, so if you enjoy working out in a group, this is perfect for you. This week we are on the Upper West Side at Riverside Park, at the corner of 79th and Riverside Drive. It’s only $10 to drop in for a class, and if you like it, there’s still 3 more weeks left in the program that you can participate in!

So do you want to kick start your weekend with a kick butt workout? Visit www.phoenyxfitness.com/missionseven/ to sign up for this Saturday’s boot camp, and to check out the progress of the program thus far. Hope to see you there!

Trick or treat, give me something good to eat!!

2010-10-31T10:03:00.000-04:00

The scariest time of year is coming up this Sunday … Halloween! A time for dressing up in costume, haunted houses, pumpkin carving, and yes, the best part of Halloween... lots and lots of candy! ... Well maybe not lots. But, guess what? You can still enjoy all your favorite Halloween candy treats and not scare off your well balanced eating habits for good.

Here's a handy list of 100 calorie candy* tricks you can try this weekend that will be good to your taste buds and your waistline. Now that’s what I call a Happy Halloween! Enjoy!

3 1/3 Snack Size Twizzlers
5 Original Fruit Flavored Starburst
8 Dots
13 1/3 Pieces of Brach’s Candy Corn
28 Milk Chocolate M&M’s
60 Smarties
1 2/3 Snack Size York Peppermint Patties
2 Twix Minis
3 Milky Way Midnight Minis
1 1/4 Snickers Fun Size
4 3 Musketeer Minis
4 1/2 Tootsie Roll Midges

* List courtesy of Women's Health Magazine – Women’s Health Daily Dose: “The Healthiest Halloween Candy” – October 28, 2010

Interval Training

2010-10-04T11:00:00.000-04:00

Crunch Time

Benefits of Interval Training

When speaking with clients and friends on the barriers of exercise, time is usually a factor. Being able to fit exercise in our already busy schedules is a constant struggle, especially during the holiday season. Who has an hour to spare for the gym? Who says it has to take an hour?

Traditional exercise dictates going to the gym, running on a treadmill, biking or working an elliptical machine for 30 minutes. Then, if your workout incorporates strength training, as it should, pumping iron for another 30-45 minutes.

According to the American College of Sports Medicine, more calories are burned in short, high intensity exercise. If you are counting calories burned, high intensity exercise such as intervals are better than long, slow endurance exercise. Timing is a very crucial part of a workout. Many times we lose the benefits of the 'burn' by taking too many rests, or too long to rest. Varying the intensity of your workouts in conjunction with how long you rest can be a very effective alternative, while still burning calories and in half the time.

You can obtain the same benefits, if not more by working out at a higher intensity and combining strength exercises within a cardiovascular training regiment. Kettlebell training is a prime example of a strength and cardio balance for a total body workout. Working out at a rate that elevates your heart rate while incorporating strength training, not only cuts down on your workout time, it also helps to burn fat as strength training builds muscle and muscle requires more energy to maintain. So, increasing your lean muscle mass helps in increasing your metabolism.

The next time you workout, try changing up the levels of your normal workout. For instance, if you are a runner, run at a faster pace for a set time, and then slow down. Repeat those intervals a few times during your workout instead of running the same pace the duration of the program. If you lift, pair up a cardio related exercise with each muscle group and 'superset' the movements. Pair up a squat with timed alternating lunges, or a shoulder press with mountain climbers.

Your body adjusts to the same routines, so if you feel you have reached a plataeu, try these varations to trick your muscles. It will not only assist in adding variety to your day to day workouts, it will trigger different muscles to provide an effective and more efficient overall workout.

Fruit pros and cons by Dr Oz

2010-09-20T07:34:00.000-04:00

Dr. Oz on Eating Fruit - GOOD ADVICE FOR EVERYBODY. . .

EATING FRUIT

This is informative!

We all think eating fruit means just buying fruit, cutting it up and popping it into our mouths. It's not that easy. It's important to know how and when to eat fruit.

What's the correct way to eat fruit?

IT MEANS NOT EATING FRUIT AFTER A MEAL! FRUIT SHOULD BE EATEN ON AN EMPTY STOMACH.

Eating fruit like that plays a major role in detoxifying your system, supplying you with a great deal of energy for weight loss and other life activities.

FRUIT IS THE MOST IMPORTANT FOOD.
Let's say you eat two slices of bread, then a slice of fruit. The slice of fruit is ready to go straight through the stomach into the intestines, but it's prevented from doing so.

In the meantime, the whole meal rots and ferments, and turns to acid. The minute the fruit comes into contact with the food in the stomach, and digestive juices, the entire mass of food begins to spoil.

Eat your fruit on an empty stomach, or before your meal! You've heard people complain: Every time I eat watermelon I burp, when I eat durian my stomach bloats, when I eat a banana I feel like running to the toilet, etc. This will not happen if you eat the fruit on an empty stomach. Fruit mixes with the putrefying other food and produces gas. Hence, you bloat!

There's no such thing as some fruits, like orange and lemon are acidic, because all fruit becomes alkaline in our body, according to Dr. Herbert Shelton who did research on this matter. If you have mastered the correct way of eating fruit, you have the Secret of Beauty, Longevity, Health, Energy, Happiness and normal weight.
When you need to drink fruit juice drink only fresh fruit juice, NOT the concentrated juice from the cans. Don't drink juice that has been heated. Don't eat cooked fruit; you don't get the nutrients at all. You get only the taste. Cooking destroys all of the vitamins.

Eating a whole fruit is better than drinking the juice. If you should drink the juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it. You can go on a 3-day fruit-fast to cleanse your body. Eat fruit and drink fruit juice for just 3 days, and you will be surprised when your friends say how radiant you look!

KIWI: Tiny but mighty, and a good source of potassium, magnesium, vitamin E and fiber. Its vitamin C content is twice that of an orange!

AN APPLE a day keeps the doctor away? Although an apple has a low vitamin C content, it has antioxidants and flavonoids which enhances the activity of vitamin C, thereby helping to lower the risk of colon cancer, heart attack and stroke.

STRAWBERRY: Protective Fruit. Strawberries have the highest total antioxidant power among major fruits and protect the body from cancer-causing, blood vessel-clogging free radicals.

EATING 2 - 4 ORANGES a day may help keep colds away, lower cholesterol, prevent and dissolve kidney stones, and reduce the risk of colon cancer.

WATERMELON: Coolest thirst quencher. Composed of 92% water, it is also packed with a giant dose of glutathione, which helps boost our immune system. Also a key source of lycopene, the cancer-fighting oxidant. Also found in watermelon: Vitamin C and Potassium.

GUAVA & PAPAYA: Top awards for vitamin C. They are the clear winners for their high vitamin C content. Guava is also rich in fiber, which helps prevent constipation. Papaya is rich in carotene, good for your eyes.

Drinking Cold water after a meal = Cancer!
Can you believe this? For those who like to drink cold water, this applies to you. It's nice to have a cold drink after a meal, however, the cold water will solidify the oily stuff that you've just consumed, which slows digestion. Once this 'sludge' reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal.

A serious note about heart attacks.
HEART ATTACK PROCEDURE
Women should know that not every heart attack symptom is going to be the left arm hurting. Be aware of intense pain in the jaw. You may never have the first chest pain during the course of a heart attack. Nausea and intense sweating are also common symptoms. Sixty percent of people who have a heart attack while they're asleep do not wake up. Pain in the jaw can wake you from a sound sleep. Be careful, and be aware. The more we know, the better our chance to survive.

A cardiologist said if everyone who gets this mail sends it to 10 people, you can be sure that we'll save at least one life.
It can even be your life!

Congratulations to the PhoenyxFitness 5K Team!

2010-09-13T01:09:00.000-04:00

A special congratulations to the PhoenyxFitness team that came together to run and raise money for the Susan G Komen Foundation. This race had over 25,000 participants of which the team of Phoenyx Fitness was in attendance. We walked and ran a 5k (3.1mi) within Central Park, and collectively raised over $1400 which goes to the foundation to further assist in research towards a cure for breast cancer.

I am honored not only to have had the opportunity to participate in this race but proud to be a part of such a fine group of individuals willing to give of their time and money for such an incredible cause. GO TEAM!

For more information on the foundation and how you can help year round or attend a race in your area, visit the site http://ww5.komen.org/

Lifebooker Loot NYC | Weekend Warrior Workout10-Class Package

2010-09-11T17:32:00.000-04:00

Lifebooker Loot NYC | Weekend Warrior Workout10-Class Package

Heart Rate Zone 3

2010-09-10T11:00:00.000-04:00

What are you looking to accomplish when training within Zone 3?

The purpose stated for Zone 3 is to build high end work capacity. This zone increases maximum performance capacity and speed. Within this zone, you will experience muscular fatigue and heavy breathing. You should not be able to perform within this zone for an extended amount of time. This zone is not built for longevity. Performance in this area is contained below 10 minutes.

What types of exercises are you doing in this zone? Definitely a sports training zone or area where someone has plateaued within their workout and needs to overload their body to extend their body's current adaptations. Short spurts of exercises that challenge high twitch fibers such as sprints, strength training with heavier weights and less reps, as in a clean and press or max interval training would fall into this final category. It is not ideal to stay in this zone for an extended period of time as your body uses ATP for fuel and does not have an unlimited supply to maintain this type of activity for an extended period of time. Too much time in this zone can lead to overtraining so take care and use proper rest between sets to allow your body to recuperate properly.

Each of these blogs gives very basic guidelines but all of these should incorporate proper progression, diet and programming for the best , most effective and safest results.

Heart Rate Zone 2

2010-09-09T11:00:00.000-04:00

What are you looking to accomplish when training within Zone 2?

The purpose stated for Zone 2 is to increase endurance and train the anaerobic threshold. This zone challenges your heart rate and takes you in between your aerobic and anaerobic zones. You should feel a light muscular strain , easy breathing and moderate sweating. Since your heart rate is higher, and your main source of fuel within this zone is not completely oxygen, you cannot maintain this rate as long. Ideally, you can work within this zone anywhere from 10-30 minutes.

What types of exercises are you doing in this zone? This is mostly to build cardiovascular strength and for strength training. You are running, lifting lighter weights at high reps, participating in group classes that elevate your heart rate but keep you below the point of exhaustion or muscle fatigue. Within this zone, your body usually produces more lactic acid than it is able to remove. The 'soreness' you feel after a workout can be attributed to this excess.

Heart Rate Zone 1

2010-09-08T11:00:00.000-04:00

What are you looking to accomplish when training within Zone 1?

The purpose stated for Zone 1 is to build an aerobic base and aid in recovery. Within most circles, this zone is referred to as the fight burning zone. It is a relatively comfortable zone, with easy breathing, low muscle load and light sweating. You can train in this zone for the longest period of all the zones. This zone is aerobic and uses oxygen as its' main source of energy to supply fuel to your body.

If you are training mostly for weight loss, you should spend a majority of your workout within this zone. What types of exercises keep you in this zone? It depends on your activity level and current heart condition, but any cardio related exercises (jogging, walking, cycling, swimming, etc) that raise your heart rate, but you can maintain for over 30 minutes would fall into this category.

Heart Rate Calculation

2010-09-07T11:00:00.000-04:00

A few conversations have arisen in reference to heart rate, what that should be, how to calculate your max, etc. I thought this was definitely important and a good topic to blog so here it is! The first item of business if your max heart rate:

220 - AGE = Max Heart Rate.

Simple enough. If you are 30 years of age, you subtract that from 220 and that number, 190, is the rate you should not let your HR rise above when you are working out. There is a calculation that incorporates your resting heart rate, which I believe is more accurate. For the purposes of this particular discussion, we will use this basic calculation. This gives you a decent reference and is widely used.

What does it mean when someone references a percentage rate to your max heart rate? Or references a particular training zone? The 'zone' you should train in is determined by your workout goals.

Zone 1 65%-75%
- builds aerobic base and aids in recovery
Zone 2 80%-85%
-increases endurance and trains the anaerobic threshold
Zone 3 85%-90%
- builds high-end work capacity

We'll go into the separate zones in detail starting tomorrow. As a very simple calculation, you take your max heart rate and multiply it by each of the percentages to determine where your heart rate should be within each zone. So, for the same 30 year old, if you are training in Zone 1, your heart rate should be between 123.5 and 142.5. (max heart rate * percentage) Training within the proper zones is just as important as the different exercises you administer within your program. Training within the improper zones could not only be dangerous, it could be inefficient and not produce the results you seek.

High Fructose Corn Syrup?

2010-09-06T08:35:00.000-04:00

There has been a lot of talk about high fructose corn syrup in the media. I have always heard how bad it is, how it is in all processed foods, how it is addictive, etc. I have recently seen commercials supporting it and how it is not as bad as you have been told.

So, what is high fructose corn syrup?

According to wikipedia, HFCS ' comprises any of a group of corn syrups that has undergone enzymatic processing to convert its glucose into fructose and has then been mixed with pure corn syrup (100% glucose) to produce a desired sweetness.'

What does that mean exactly? It's just another way of sweetening food that is cheaper than the use of real sugar. At least this is what prompted the use of this synthetic substance in foods. The basis of this substance is corn, so producers of the product try to argue that this substance is just as safe as table sugar, however it is far from natural.

Because of the nature of HFCS, it is metabolized in the liver only, which as you know can over work the organ. This can lead to cirrhosis and fatty deposits in the liver and similar complications of an alcoholic. It has also been found that fructose sweeteners increase triglycerides and fat storage.

Where do you find HFCS? The question is, where DON'T you find it. People speak of it in sodas and processed foods but check your labels. I combed an entire aisle of bread to find a loaf that did not contain this substance. If you buy any processed foods at all, you will be hard pinched to find foods that do not contain fructose corn syrup. The lesson here is to cut down on processed foods, but that is another blog for another day!

LABOR DAY SPECIAL- Weekend Warrior!!!

2010-09-06T01:50:00.001-04:00

You need to be kicked into gear but don't have the time during the week. Join the ranks of the...

WEEKEND WARRIORS

This program will consist of an hour of a half of varied movements ranging from plyometrics or cardiovascular training to strength and functional training. Did I mention this was an hour and a half? This is not for the weak at heart. We're handing out dog tags to those who complete the challenge. Who will make the list of the last warriors standing???

Come ready to burn calories and see results!

DATES : Every Saturday begining Sept 18th - November 20th

TIME: 10:30AM - 12 PM

LOCATION: Meet up will be disclosed one week prior to each session (examples of locations, Brooklyn Bridge, Central Park, Battery Park, etc)

BONUS: Meet up brunch, for those interested, will follow

PRICE: WE HAVE A ONE DAY SPECIAL SLASHING THIS PRICE. REGISTER AND WE'LL SEND YOU THIS SPECIAL DEAL!!

REGISTER NOW!

LABOR DAY SPECIAL! 10 Week Bootcamp

2010-09-06T01:49:00.000-04:00

The summer has just ended and your kids are back in school. Its time to get back to work, schedules and working out to hedge your future encounters with Halloween candy and delectable bites from the terrible turkey and jolly saint nick.

Don't just go back to your local gym.

We want YOU to be our next HOLIDAY HOTTIE!!

What: 10 week BOOTCAMP

Starts: September 13

Ends : November 19

Frequency: 3 days a week on Tues, Thurs evening (6:30) and Saturday morning (10:30)

the PERKS:

Member site
Before and after shots
Additional workouts posted online
Online assistance with nutrition, workouts
Weekly incentives
3 assessments and physical tests
Group functions
And let's not forget me as your personal coach to help motivate you along the way

This is a CHALLENGE so the winner will receive a prize and will be featured as a testimonial.

LABOR DAY SPECIAL

CLICK here and register to find out more....Just provide your contact information and we'll send you the details! We have reduced the rate for ONE DAY ONLY. Register to receive additional information!!!!

Why would you say no??! So you can do the same thing to get the same result? Don't delay. REGISTER NOW !

WEEKEND WARRIORS

2010-08-31T07:48:00.000-04:00

You need to be kicked into gear but don’t have the time during the week. Join the ranks of the

WEEKEND WARRIORS

This program will consist of an hour of a half of varied movements ranging from plyometrics or cardiovascular training to strength and functional training. Did I mention this was an hour and a half? This is not for the weak at heart. We’re handing out dog tags to those who complete the challenge. Who will make the list of the last warriors standing???

Come ready to burn calories and see results!

DATES : Every Saturday begining Sept 18th – November 20th

TIME: 10:30AM – 12 PM

LOCATION: Meet up will be disclosed one week prior to each session (examples of locations, Brooklyn Bridge, Central Park, Battery Park, etc)

BONUS: Meet up brunch, for those interested, will follow

PRICE: $120 for the entire 10 weeks (due Sept 16th) or $20/session to drop in (you must register 2 days prior to session)

REGISTER NOW!

By admin August 31, 2010 Edit

Become our next Holiday Hottie!

2010-08-31T07:41:00.000-04:00

Don’t just go back to your local gym.

We want YOU to be our next HOLIDAY HOTTIE!!

What: 10 week BOOTCAMP

Starts: September 13

Ends : November 19

Frequency: 3 days a week on Tues, Thurs evening (6:30) and Saturday morning (10:30)

Location: Jersey City/Hoboken mostly, Weekend locations could vary

the PERKS:

Member site
Before and after shots
Additional workouts posted online
Online assistance with nutrition, workouts
Weekly incentives
3 assessments and physical tests
Group functions
And let’s not forget me as your personal coach to help motivate you along the way

This is a CHALLENGE so the winner will receive a prize and will be featured as a testimonial.

EARLY REGISTRATION,before September 5th, is $275. For less than $10 a day you receive all the above and no equipment is necessary.

Why would you say no??! So you can do the same thing to get the same result? Don’t delay. REGISTER NOW !

Don't call me Sugar!...Sportsdrinks under the microscope! POWERADE

2010-08-05T11:00:00.000-04:00

Let's start with my favorite! POWERADE.

Powerade has two different versions of their sports drink. The first is their regular version named ION4.

According to the website...

POWERADE^® sports scientists created ION4^®, which revolutionized the sports drink. ION4^® is an advanced electrolyte system that is in POWERADE^® to help replenish four electrolytes lost in sweat.

POWERADE^® ION4^® is the only nationally available sports drink that helps replenish these four electrolytes. POWERADE^® ION4^® keeps you hydrated to help you play at the top of your game.

It contains 14 grams of sugar per 8 oz. This container contains four servings. If you drink the entire container, you'll definitely exceed your daily recommended sugar limit of 32 grams, but this also a pretty large container. They have a 12 oz version, but this would still contain about 21 grams of sugar.

Then there is Powerade Zero. Looking at the label, it seems like a great alternative. No calories, no fat, no sugar, no taste? I cannot personally vouch for the taste, but I have not read great reviews. And there is always the fine print. This version contains sucralose, a low calorie sweetener surrounded by controversy including info stating it contains chlorine, and having side effects including bloating, skin irritations and chest pains to name a few.

Have an opinion on Powerade?!?!? Share your comments!

Nutrition Facts

Serving Size 8 fl oz (240ml)

Amount Per Serving

Calories from Fat 0

Calories 0

% Daily Values*

Total Fat 0g

Saturated Fat 0g

Polyunsaturated Fat 0g

Monounsaturated Fat 0g

Trans Fat 0g

Cholesterol 0mg

Sodium 55mg

Potassium 35mg

Total Carbohydrate 0g

Dietary Fiber 0g

Sugars 0g

Other Carbohydrate 0g

Protein 0g

Vitamin A 0%

Vitamin C 0%

Calcium 0%

Iron 0%

*	Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Shoulders and Core

2010-08-04T08:12:00.000-04:00

A quick demonstration of an exercise I call the YTWLI. How do you pronounce that?!?! You don't! It's an acronym that means nothing but the letters are what you mimic when you do each of the shoulder moves. I know, can be a bit confusing, but check out the video. This exercise is good for hitting all parts of your shoulder while engaging your core.

ELECTROLYTES! What is THAT?

2010-08-03T11:00:00.000-04:00

I had an interesting conversation come up today about sports drinks and their benefits above water. The word that comes up in defense of sports drinks is electrolytes. What ARE electrolytes and what purpose do they serve?

Rehydration !!!

In oral rehydration therapy, electrolyte drinks containing sodium and potassium salts replenish the body's water and electrolyte levels after dehydration caused by exercise, diaphoresis, diarrhea, vomiting, intoxication or starvation. Athletes exercising in extreme conditions (for three or more hours continuously e.g. marathon or triathlon) who do not consume electrolytes risk dehydration.

A simple electrolyte drink can be home-made by using the correct proportions of water, sugar, salt, salt substitute for potassium, and baking soda. However, effective electrolyte replacements should include all electrolytes required by the body, including sodium chloride, potassium, magnesium, and calcium that can be either obtained in a sports drink or a solid electrolyte capsule.

Electrolytes are commonly found in fruit juices, sports drinks, tomato soup and many fruits and vegetables (e.g. potatoes, avocados).

So YES! There is a purpose. What's the catch?!?! SUGAR! Most of the sports drinks out there contain more sugar than what's recommended for your daily intake. How much sugar is too much???

The 2005 Dietary Guidelines for Americans recommends no more than 8 teaspoons per day of added sugar based on a 2,000 calories/day diet. That's 32 grams if you're reading labels, and about 6% of your total calories for the day.

Ok, so let's take a step back. 32 grams of sugar is your recommended consumption in a day. That's not including natural sugars you find in fruits, and everyday foods. So your consumption of fruit drinks, deserts and yes sports drinks comes into play. So which of those sports drinks are causing the extra calories? Tune in tomorrow....

Join the RACE for the CURE with PHOENYXFITNESS!

2010-08-02T14:23:00.000-04:00

The RACE for the CURE sponored by Susan G. Komen will be in NYC September 12th 2010. I run this race personally every year, and last year had the opportunity to establish a personal team of family, friends, and colleagues.

This year, I am excited to share this same opportunity under the umbrella PhoenyxFitness.

Help us in joining this worthy cause and fight to further research the cure for breast cancer. We have so many different ways you can help, if you want to run yourself or just make a donation. Please take a look at the information below and contact us with any questions you may have concerning your participation.

malenna@phoenyxfitness.com

THE CALENDAR

Running Clinic - August 21-Sept 10

This clinic is designed to help alleviate the anxiety for those that have never run a 5k or people who are not runners. We will have a certain pace designated each week and increase the pace each session depending on the needs of the group. This is designed for beginners although we can establish more than one group within the clinic if we have enough members. This clinic is free and encouraged for those of you who join the team. Although you can walk or run the race at your own leisure, the clinic is a way for everyone preparing for the race to get together and acclimate their bodies to the distance.

Race Day -SEPT 12 RACE FOR THE CURE - CENTRAL PARK NYC

HOW CAN I JOIN?

We have established a team page where you can join the team, status other teammates, direct family and friends for donations, and receive updates for the race. Clicking on the link below will direct you to the page with all this information.

PHOENYXFITNESS on Race for the Cure

HOW CAN I HELP?

If you cannot attend the actual race but would like to contribute, please feel free to click on the below link and make a donation.

I WANT TO DONATE!

The Smooth Alternative

2010-08-02T13:31:00.000-04:00

The summer brings about heat, and the desire for a cool refreshing beverage. Instead of stopping by the ice cream truck, icee stand or local margarita vendor, I have a few quick recipes you can blend at home with less calories and more nutrients that can still replenish your body without adding to your waistline!

The first two are my personal favorites. The last recipe can be found in Women's Health Magazine. ENJOY!

Blueberry Boost

8 oz cranberry juice

1/4 C frozen blueberries

1 serving whey vanilla powder

about 1/2 C ice crushed

Tropical Breeze

8 oz orange juice

half a banana

3-4 strawberries

1 serving whey vanilla protein

about 1/2 C ice crushed

Ultimate Power Smoothie

(Can find this recipe in Women's Health)

1 C 1% milk

2 tbsps low-fat vanilla yogurt

3/4 C instant oatmeal (nuked in water)

2 tsps peanut butter

2 tsps whey chocolate powder

6 ice cubes crushed

Stretching before a workout???

2010-07-29T08:19:00.000-04:00

Traditionally we've been told to stretch prior to working out. Of course with time we learn different ways to make our bodies more efficient, and stretching also has been changed.

"We have developed this idea of static stretching at exactly the wrong time," said Kieran O'Sullivan, an exercise expert at the University of Limerick in Ireland, who has studied various types of stretching and their impact on athletes.

When you stretch before exercising, your body may think it's at risk of being overstretched. It compensates by contracting and becoming more tense. That means you aren't able to move as fast or as freely, making you more likely to get hurt.

So, when should you stretch? Either after a warm up, or after your workout. Your muscles are looser and it actually helps your body's flexibility.

O'Sullivan said stretching helps with flexibility, but people should only do it when they aren't about to exercise, like after a workout, or at the end of the day.

Static stretching vs Dynamic Stretching? Yes there are different types of stretching. Tune in tomorrow for details.

Kettlebell Swing Demo with Lauren Brooks

2010-07-28T08:46:00.000-04:00

While I was in San Diego attending a kettlebell workshop I had the honor of Lauren Brooks with On The Edge Fitness gracing me a few minutes of her time to demo the kettlebell swing for a quick video. Check out the cues she uses and the different ways you can improve your technique!

Push ups are not just for the Men!

2010-07-14T11:17:00.000-04:00

I saw this article in women's health. short but straight to the point. Push ups are not just for the men. This is a great exercise that you can do anywhere and utilizes your body weight. They list a few advantages in addition to a great picture of how to perform the exercise correctly.

HOW-TO PUSHUP

The Perfect Pushup

Few exercises are more effective than this old-school bodyweight exercise. Think it's too tough? Read on

The pushup may well be the best exercise for women. Why? Regularly adding pushups to your workout won't just strengthen your chest. It will also shape your shoulders, triceps, and glutes while toning and tightening your entire core. Working all those muscles at once torches tons of calories and can even help give your girls an extra boost. Really, could you ask anything more of a single exercise?

How do body fat analyzers work?

2010-07-07T09:00:00.000-04:00

When using a hand-held analyzer, you need to answer a few questions about your age, weight, height, activity level and gender. It is important to be accurate when answering these questions. The activity level is either "normal" or "athlete."

Electrodes

Body fat analyzers have galvanized electrodes that send a small, painless current of electricity through your body. With the hand-held version, this signal is sent through one hand and travels down to the waist area, back up the body and through the other hand to the other electrode. It measures the subcutaneous fluid under the skin; in other words, your body fat. The floor version works the same way, except you stand on it, and it sends the signal up through your legs to your waist and back down.

Step or Squeeze

After you input the information on the digital screen, the analyzer is ready for use. You grab the galvanized electrodes firmly, extend your arms straight out, hit the start button and wait for about seven seconds. Your body fat percentage then appears on the screen. For the step-on version, you just step on it, cover the electrodes with your feet and wait for the results to appear.

Margin of Error

The results of a body fat analyzer are not set in stone. They can have a tendency to be plus or minus two percent at any given time. The best purpose they serve is giving you a reference point.

Great Kettlebell Exercise Video!

2010-07-07T07:39:00.000-04:00

My friends Lauren Brooks and Sara Cheatham teamed up released a new kettlebell video. Lauren is a fitness and nutrition coach and founder of On the Edge Fitness. Sara is a fitness coach as well specializing in strength and mobility. She is the founder of RedStar Athletics and balances the video with her expertise not only in kettlebells but Z-Health. The video was just released, and I had the opportunity to take part as a participant in the production! So, if you pay attention, you'll see shots of me within the DVD.

Aside from my participation, this is a great video if you are looking for kettlebell instruction that is thorough, promotes safety and contains a variety of exercises. Not to mention the workouts included that challenge your body and push your limits while providing a foundation of kettlebell knowledge to prevent injury. The promotional video is below. Check it out! If you are interested in ordering, click HERE!

Are you F.I.T?

2010-07-06T11:00:00.000-04:00

I use a bodyfat analyzer to monitor my client's bodyfat. One of the questions the machine requires you to answer is whether or not you are athletic or normal. I think with most people that is an easy assessment. If you workout regularly, you are fit, right?

A simple formula was given to help determine which setting to use.

FIT Index = Frequency x Intensity x Time

Frequency is a single digit number from one to five that represents your frequency of exercise. If you exercise daily or almost daily, then use the number five; three to four times per week use four; one to two times per week use three; a few times per month use two; and for less than once a month use one.

If you workout vigorously, then you use the number five to represent your intensity level; if you workout with moderate or light effort, use the number four.

Meanwhile, time is a single digit number from four to one that represents the duration of your workout. If you exercise for 45 minutes or more, then use the number four; 30-44 minutes use three; 15-29 minutes use two; and for less than 15 minutes use one. For example, if you run five times a week for 30 minutes, your FIT index would be 75 (5 x 5 x 3 = 75) and you would select the Athlete setting. If your FIT index is greater than 60, you should select the Athlete setting. Any number below would demand a normal setting.

How does this change your reading?

They are using some measure of water versus tissue to calculate body fat, and that they have to change the calculation equation for athletic types who tend to be 1) more muscular, and 2) less hydrated."

Technically, your reading should be lower when you select an athletic mode as opposed to normal. Many factors are involved so you should try to stay consistent with when you do your test, what time of day, where etc. Use this measurement as a guideline so that you know if you are making progress or need to improve.

SUPERFOODS VI!!!!

2010-07-05T11:00:00.000-04:00

It's summertime!!! What better way to stay refreshed and healthy with these great fruits !!! The pictures I have posted today are quirky, just for kicks. Have a good time with these.

CANTALOUPE - great fruit with tons of Vitamins A and C. Remember what these do? Vitamin A, also named retinol, is good for your eyes. Vitamin C protects against immune system deficiencies, cardiovascular disease, prenatal health problems, and eye disease.

ORANGE - For the same reasons cantaloupe is good for you, so is the orange. We all know the benefits of Vitamin C within oranges which are also a good source of calcium.

GRAPEFRUIT - The grapefruit is unique as this fruit is known to have a 'secret ingredient' that speeds up fat loss. This is the premise of the Grapefruit Diet. The Grapefruit Diet is based on an alleged "magical" ingredient in grapefruits, that, when eaten with protein, theoretically triggers fat burning and causes weight loss. The diet is designed to promote fast weight loss; unfortunately, the weight lost is primarily from fluids and not fat and generally returns as soon as the dieter goes off the diet.

I don't believe there is a magical ingredient. Balanced diets and healthy eating and living will get you your goals. These fruits are a healthy and fun addition for the summer!

Phoenyx Fitness: Mac n Cheese Please

2010-07-04T23:25:00.000-04:00

Phoenyx Fitness: Mac n Cheese Please

Upper Body Circuit and Abs

2010-07-04T18:59:00.000-04:00

I designed a quick workout and demonstrated it below for one of my clients in my evening bootcamp crew. She asked for a few tips on working out her arms and abs. The below demonstrates a few quick moves and the entire workout hits all the major upper body muscles and a small segment at the end for your abs. As with anything, there are variations on all of these exercises, and the number of reps, your weight, frequency, timing, etc will cary depending on your own personal objectives. If you have any questions about the exercises, or specific questions about your program, please let me know. (Please note even the dog wanted to be a part of the workout.)

The Circuit

PUSH UPS
BENT OVER ROWS
SHOULDER RAISES
BICEP CURLS
TRICEP DIPS
WEIGHTED CRUNCHES
FULL WEIGHTED CRUNCH

Grilled Tuna for the 4th!

2010-07-04T06:55:00.000-04:00

Spicy Grilled Tuna with Garden Salsa

This is a great grill recipe made with tuna and a light spicy salsa. A great alternative to your typical chicken and packed with protein. ENJOY!

6 large cloves of garlic, unpeeled

1/4 C diced red onion

3 jalapeno chilis, stemmed

1 tbsp fresh cilantro, finely chopped

1/4 C fresh lime juice

1 tbsp fresh mint, finely chopped

1 tsp salt, divided

1 tbsp fresh basil, finely chopped

4 tuna steaks (5 oz each) vegetable oil cooking spray

2 C diced heirloom tomatoes

1. Roast garlic and jalapenos in a small, dry skillet over medium hear until soft (5-10 minutes for jalapenos, 10-15 for garlic)

2. Cool then peel garlic. Puree garlic, jalapenos, lime juice, and 1/2 tsp salt in blender until smooth.

3. Scoop 1/2 C puree into a 13"x 9" glass baking dish. Place fish on puree, flipping once to coar both sides. Cover dish. Refrigerate 10-20 minutes to marinate. Transfer remaining puree into another bowl for salsa.

4. Mix in tomatoes. Rinse onion in a small strainer under cold water. Drain. Add to tomato mixture.

5. Stir in cilantro, mint and basil. Season with remaining 1/2 tsp salt.

6. Coat gtill with cooking spray. Heat to medium high (about 375 degrees) Remove fish from marinade and place on grill. Cook about 3 minutes both sides. Transfer fish to plates. Spoon salsa on top.

237 calories per serving

7.2 g fat, 7.8 g carbs, 1.6 g fiber, 34.4 g protein

Find this and other great recipes in this month's edition of SHAPE Magazine.

Mac n Cheese Please

2010-06-28T11:00:00.000-04:00

Macaroni and cheese has made the list! A basic recipe with a few changes to make it a little less fatty, salty, and just a tad bit healthier. ENJOY!

3 C elbow macaroni (use whole wheat)
1/4 C unsalted butter/margarine
1/4 C all purpose flour
1 1/2 C low sodium chicken stock
1 1/2 C half and half
2 tbsp chopped green onion
pinch of ground pepper
3 C (12 oz) Sargento SHredded REduced sodium mild Cheddar Cheese
1/4 C breadcrumbs,optional

Cook the pasta until firm, but tender. In heavy bottom pot, melt butter, sprinkle in flour, stir and cook over a low flame for 7-8 minutes, or until mixture begins to turn a very light brown. Gradually whisk in chicken stock until smooth.

Add cream, green onion and fresh pepper. Off the heat, add cheese until all is incorporated and the mixture is smooth.

Fold in the pasta; transfer to a 9x13 in backing dish, sprinkle with breadcrumbs and bake 30-35 minutes or until golden

BMI and Body Fat Readings

2010-06-27T11:00:00.000-04:00

People mix these two up all the time and sometimes use these interchangeably but these are two very different readings. A brief definition is given of each below. Be mindful of which you are referencing and what it says about your health.

BMI or Body Mass Index- statistical measure of body weight based on a person's weight and height.

The computation is very simple.

Imperial units

According to Wikipedia, the current value settings are as follows: a BMI of 18.5 to 25 may indicate optimal weight; a BMI lower than 18.5 suggests the person is underweight while a number above 25 may indicate the person is overweight; a BMI below 17.5 may indicate the person has anorexia nervosa or a related disorder; a number above 30 suggests the person is obese (over 40, morbidly obese).

The problem with using this as a gauge for obesity? This does not take into account body composition. So, for instance, you could be heavier due to muscle mass for your height and have a higher BMI than someone that is lighter, but they could have a higher body fat percentage. This brings us to our next measurement.

BODY FAT PERCENTAGE - Total weight of the person's fat divided by the person's weight and consists of essential body fat and storage body fat.

Some regard the body fat percentage as the better measure of an individual's fitness level, as it is the only body measurement which directly calculates the particular individual's body composition without regard to the individual's height or weight. The widely-used body mass index (BMI) provides a measure that allows for the comparison of individuals of different heights in terms of their weight.Due to differences in body composition the BMI is not necessarily an accurate indicator of body fat, for example individuals with greater than average muscle mass will have a higher BMI. The thresholds defining the line between 'normal' and 'overweight', or 'obese', are sometimes disputed for this reason.

PhoenyxFitness Bootcamp on the Boardwalk!!!

2010-06-26T22:49:00.000-04:00

The 8 week challenge has begun. We are in full swing and the competition is heated. Or maybe it is just the sun. With the weather being as fabulous as it has been the past week, we could not help but take advantage of a great opportunity to take in the rays,get in shape AND have fun. The challenge has been closed to new members but you can always join us for a workout. Contact us for more information.

We'll post pictures of our progress! Take a look at our 'misfits'. They finished their first workout assessment. Are these the smiles of people that did not have good time?

Exercise that butt off...

2010-06-26T11:00:00.000-04:00

I've done this workout time and time again. A great glute exercise for those of you trying to tone up those buns to look nice in your summer suits!

Hip thrust

HIP THRUST
Target Muscles: gluteus maximus
Set Up: Lie on your back on the floor with your feet comfortably apart (15 to 20 inches). Place a weight plate across your pelvis (as shown), holding it in place with your hands [A].
Action: Raise your hips as high as possible [B], lower and repeat. Your feet can be flat on the floor or you may choose to keep only your toes on the floor [C]. The up-on-the-toes position will activate additional stabilizer muscles in your core and isolate the hamstrings a bit more than the flat-footed version.
Tip: At the conclusion of your set, you can perform a dozen quick pulses to maximize the intensity in the glutes area (i.e., at the top of the movement where your hips are raised, perform a series of quick pulses where the up-down action is limited to just two to three inches).

We want to hear from you...!

2010-06-25T22:53:00.000-04:00

If you have been directed to this page, we want your input! Please take a few minutes to answer some questions so that we may better assist you!

Would you like to see a particular class? Suggest it! A particular service or product? We may have it! Maybe you would like to try a class for free? Ask! We are open to suggestions and would love to hear from you! Cut and paste the below into your browser!! It's only 5 questions!!!

https://spreadsheets2.google.com/viewform?formkey=dGtzc3d0bnRXT1RiRmUzLTRwb21ocUE6MA

Muffin Madness!

2010-06-25T11:00:00.000-04:00

This is a great recipe for muffins. Different types for your taste buds and good for you.

Who says muffins can’t be delicious and nutritious?

INGREDIENTS:

• 2 cups egg whites
• 1½ cups oats or 1 cup instant oatmeal or 1½ cups quick oatmeal
• ½ cup whole wheat flour
• 1 cup unsweetened applesauce
• 1 cup 1% cottage cheese
• ½ cup whey protein powder
• 1½ tsp baking powder
• 25 almonds
• 1 tbsp vanilla extract
• ⅛ tsp or pinch of salt
• 1 cup strawberries (see below for variations)

INSTRUCTIONS:
Pre-heat oven to 350˚F. Pour ingredients into a blender and blend until smooth. Mix in fruit by hand, if desired, or include in the blender. Pour into regular-sized stick-free muffin cups. Cook until toothpick comes out clean (about 40 minutes).

NUTRIENTS PER MUFFIN:
Calories: 120, Total Fat: 2 g, Sat. Fat: 0 g, Trans Fat: 0 g,
Cholesterol: 5 mg, Sodium: 125 mg, Total Carbs: 17 g,
Dietary Fiber: 3 g; Sugars: 3 g; Protein: 9 g; Iron: 1.20 mg

FOR CHOCOLATE BANANA MUFFINS:
Substitute ½ cup sliced banana for the strawberries. Add 1 tbsp unsweetened cocoa powder. Use chocolate flavored whey protein powder. Add ½ to 1 tsp banana extract for extra banana flavor.

FOR BLUEBERRY MUFFINS:
Substitute 1 cup blueberries for the strawberries and 222 g unsweetened blueberry applesauce for the regular unsweetened applesauce.

FOR APPLE CINNAMON MUFFINS:
Substitute ⅔ cup diced apple for the strawberries. Add cinnamon.

FOR RASPBERRY MUFFINS:
Substitute ⅔ cup raspberries for strawberries and 222 g country berry unsweetened applesauce for the regular unsweetened applesauce.

FOR PEACH MUFFINS:
Substitute 1 cup diced peaches for strawberries and 222 g mango-peach unsweetened applesauce for the regular unsweetened applesauce.

#4 Reason chocolate milk can help you lose belly fat

2010-06-24T11:00:00.000-04:00

Well how many of you are doing supplements or protein shakes? I bet most of you did not know that milk was a good source of protein as well....Read on....

Secret #4: The Protein-Body-Weight Connection

Want to know the secret to staying thin? You need more muscle. That’s because muscle burns more calories than fat, so for every new muscle fiber you create, your resting metabolism receives another surge of fat-torching energy. And chocolate milk can help you do that. Researchers have determined that the ideal protein load for building muscle is 10 to 20 grams, half before and half after your workout. How much protein will you find in low-fat chocolate milk? Eight grams per cup. (That means one serving before your workout and one serving after will give you a total of 16 grams of highly effective whey protein—a perfect serving.) Add that to the extra cup you drank first thing in the morning and you’re looking at a turbocharged metabolism that keeps you burning calories all day long.

2010-06-24T01:50:00.001-04:00

Are you interested in running a 5k? http://bit.ly/aqY4DD

# 3 reason chocolate milk can help you lose belly fat

2010-06-23T11:00:00.000-04:00

Secret #3: The Endurance Boost

If you want to lose the gut, you’ve got to exercise—no surprise there. But here’s a fact that’s not so obvious: Drinking chocolate milk can improve your gains. In a study published in The International Journal of Sport Nutrition and Exercise Metabolism, subjects given chocolate milk before hopping on the stationary bikes were able to ride 49 percent longer than subjects given a generic carbohydrate-replacement beverage. And on top of that, they pedaled even harder. Total work performed by the chocolate-milk group was greater than the work performed by subjects drinking carbohydrate-replacement drinks or electrolyte-fortified sports drinks. The reason? Milk has naturally occurring electrolytes that keep you hydrated—more hydrated then water, in fact, which I revealed recently on my Twitter account—and its natural sweetness helps push more energy into your muscles. Another study from 2009 found similar results, but it went one step further by asking participants which beverage they thought tasted better. Not surprisingly, 100% chose chocolate milk.

#2 Reason Chocolate Milk can help you lose belly fat!

2010-06-22T11:00:00.000-04:00

I recently wrote a blog on the benefits of Vitamin D and what sources are available to you for this 'sunshine' vitamin. Here is another reason chocolate milk is so great...

Secret #2: The Vitamin D Factor

All the calcium in the world isn’t going to help you if you don’t get a good dose of vitamin D to go with it. That’s because vitamin D is responsible for moving calcium from your food to your body, which means if you’re running low on D, you’re probably also missing the calcium you need to stay slim. Other symptoms of the D deficiency are weak muscles, easily breakable bones, and depression—not a great combo for success. Now here’s why this is significant: Most experts agree that the average American isn’t getting enough D. Some estimate that only half the population is meeting the requirement and one study published in the journal Pediatrics found that 70 percent of American children had low levels of D in their diet. The thing is, your body makes vitamin D naturally when you expose your skin to sunlight, but most people spend too much time indoors to benefit. And intentionally spending more time in the sun could put you at risk for skin cancer. The solution? Drink up. Chocolate milk, like most milk, is fortified with vitamin D.

One caveat here: Drink 1% chocolate milk. Vitamin D won't work without a little fat to help break it down. You want to skip the whole milk, too, as it has too many calories to make it a regular habit. The best option is 1%, or low-fat chocolate milk. It has the fat you need to absorb crucial vitamins, yet at three cups a day, it will save you 120 calories over whole milk.

Chocolate Milk Diet?

2010-06-21T21:55:00.000-04:00

I was all over this article as soon as I saw it on the internet.

Some of you may be familiar with the 'Eat this not that' site. They recently had an article on the benefits of chocolate milk. I love chocolate milk!!!! So, in recognition of my love for this refreshing drink, which is also good for you, I have a 4 day series on the benefits. ENJOY!

Imagine if everything you needed to know about weight loss, you learned in kindergarten. Well, if your teacher gave you chocolate milk as a lunchtime treat, she was (unknowingly) giving you one of the most powerful weight-loss tools in the nutritional universe. Turns out this childhood staple may be the ideal vehicle for your body’s most neglected nutritional needs. Each bottle delivers a package of micro- and macronutrients that can help you shake off body flab and replace it with firm muscle. And when you served it ice-cold, the creamy sweetness flows across your tongue with all the pleasure of a milk shake. Yum.

That’s the crux of what I'm calling "The Chocolate Milk Diet," which isn’t a diet at all. It’s essentially three eight-ounce servings of chocolate milk consumed at key points throughout your day: one when you wake up, a second before you exercise, and a third directly after your workout. Or, if it's your day off, just pattern them for morning, afternoon, and night. Sounds good, right? It is, and that’s why it’s so easy. But is this a free ticket to eat as much fried chicken as you want throughout the rest of the day? Unfortunately not, but alongside a healthy diet, it can help you drop lots of belly fat fast. Here are the four reasons why:

Secret #1: The Calcium Effect

Researchers have known for years about the role that calcium plays in building strong bones, but a more recent development deals with they way it affects your belly. A series of studies have shown that calcium can actually impede your body’s ability to absorb fat, and when researchers in Nebraska analyzed five of these studies, they were able to estimate that consuming 1,000 mg more calcium can translate to losing nearly 18 pounds of flab. What’s more, other studies have shown that dairy foods offer the most readily absorbable calcium you can find. Knock back three servings of brown cow and you’ll reach that crucial 1,000 mg threshold. At that point, any other calcium that you eat or drink is a bonus.

SUPERFOODS V!!!

2010-06-20T11:00:00.000-04:00

STRING CHEESE - I wouldn't have thought to add a cheese I associate with stuffing into a child's lunchbox to my list of superfoods, but here it is!! It's an excellent source of protein, quick, fun to eat, and if you get the 2% or skim versions, low in fat. Eat up!

SWEET POTATOES - I use this as a substitute for their Russet counterparts. An excellent source of vitamin A (assists with vision, healthy skin and your immune system) and if you eat the skin, it contains more fiber than oatmeal!!! Cut these up like fries, season and bake them for a healthier alternative to french fries!

PERSIMMON - The American version of this fruit is native to the eastern part of the country and packed with Vitamin C and calcium. A sweet variety to your regular apples and oranges!

Tabata-Bell

2010-06-19T11:00:00.000-04:00

No limit to the different types of exercises you can incorporate into a tabata type training. Take a look at this video. He's combined kettlebells, cleans and burpies within a tabata format. NASTY! Enjoy!

You say Potata,...I say tabata...?

2010-06-16T11:00:00.000-04:00

What is a tabata?

A high intensity interval training regiment researched and established in the late 90's by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. With the growing popularity of bootcamps, cross fit, interval training, total body training, and body weight training, this method of training has recently grown in popularity. The name sounds intricate, but the program is very simple.

4 minutes total
20 seconds on
10 seconds off
8 rotations total

Whichever exercise you choose, do as many repetitions as you can in 20 seconds, rest for 10 seconds and repeat 7 more times. This will total 4 minutes. You will rest for 60 seconds and move on to a new exercise. You will do this with four different exercises and in no time, you will have completed a high intensity workout in less than 20 minutes working your entire body. You log all your repetitions but you track the repetitions from your LAST set within each exercise. This should be when you are the most exhausted and possibly the least amount of reps. The idea is to beat that number the next time you perform the rotation. What are the benefits of this type of program?

After 6 weeks of testing, Dr Tabata noted a 28% increase in anaerobic capacity in his subjects, along with 14% increase in their ability to conusume oxygen, also known as V02Max (we'll go over this in detail next week) The conclusion, 4 minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance training.

Interval training has always been one of my favorite regiments. It is all inclusive. It keeps the workouts interesting and reduces the amount of time you have to workout by combining your cardio and strength training. I listed a few exercises as suggestions for this type of workout. Definitely not an all inclusive list as you can do any 4 exercise combination, but a great baseline. We'll go over these in more detail in the following weeks.

Front Squats- Hold a light barbell at shoulder height squat down raise back up.

Thrusts- With a dumbell or Kettlebell in each hand squat down raise up and press the dumbells overhead.

Barbell, Dumbell, Kettlebell Cleans - Take the barbell, dumbell or Kbell from the floor clean to shoulders.

Squat Press- With a Barbell set on your shoulders squat raise up and press it overhead.

Body weight Squats- If your just starting out try these, as your conditioning levels improve move up to using weights.

Kettlebell Swings - Set a kettlebell between your legs bring up to shoulder height. Can also be done with a dumbell but the kettlebell is much more effective.

8 WEEK BOOTCAMP CHALLENGE!!!

2010-06-15T23:30:00.000-04:00

We are having an 8 week bootcamp challenge as an incentive to get into gear if you have not already, for the summer. We are doing signups and assessments all this week of June 14th, and early next week. In addition to the workout, the program includes a before and after assessment, nutritional information,a 'bootcamp forum', referral incentives and other sorts of 'perks' to keep it fun and interesting. With a challenge comes a prize right? That is the motivation, so there will be a prize at the end as an extra incentive.

It is only $75/mo or $100 for the entire 8 weeks. It's so low because the summer has started and the idea is to get people motivated! Get up, get out, bring your friends and just do it! People always fall into the trap of thinking it's too late to do something, but if you always think that way, you'll never get started.

So, 8 weeks! 60 days! Just 2 months. You never know what you can do until you try. Sign up with the form on the right, or contact us via the information below!

WHAT: 8 Week Challenge

WHEN: We're doing sign ups all week!

PRICE: $100 for the entire summer program!

CONTACT INFO: (p) 201-743-8013 (c) 214-732-4776 (e) bootcamp@phoenyxfitness.com

You don't need a friggin gym!

2010-06-15T11:00:00.000-04:00

People are starting to incorporate many bodyweight exercises into their
workout regiment to change up their routines whether it be to add high
intensity intervals, or if they just don't have access to weights or a gym, to
get in an effective total body workout.
This video shows a few exercises that we all know but probably don't use too often
within our workouts unless forced to by our trainers.
Try fitting these into your strength training workouts to raise your
heart rate and increase your fat burning potential.

SUPERFOODS IV!!!

2010-06-14T11:00:00.000-04:00

I am still looking for the list of superfoods with coffee and martinis. To my dismay, I don't think they made the cut. Here are a few other additions to our good for you favorites.

BASIL - Natural, with antioxidant and antibacterial properties, this relatively cheap herb is a great addition to a salad, sandwich or cooked dish. It adds quite an aromatic flavor and provides Vitamin K (essential for blood clotting).

SALMON - My favorite fish. Sear this in a pan with olive oil and lightly salt and pepper to taste for a quick nutritional meal packed with your Omega-3's, protein, B12, B6, niacin and phosphorous.

SPINACH - We all watched Popeye eat his spinach and get super strong. This is no school house tale! Spinach has a high nutritional value and is extremely rich in antioxidants, especially when fresh, steamed, or quickly boiled. It is a rich source of vitamin A (and especially high in lutein), vitamin C,vitamin E, vitamin K, magnesium, manganese, folate, betaine, iron, vitamin B₂, calcium, potassium,vitamin B₆, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids. WHEW!

Seared Tuna Salad!

2010-06-13T09:01:00.000-04:00

Here is a great tuna salad recipe! Tuna is a great source of protien and omega 3's. If want a variation from your canned tuna, this is a great recipe for fresh fish.

8 oz grade A tuna, cut into a square of triangle, not steaks
1 tbsp cumin
kosher salt and cracked black pepper
1/2 tsp extra virgin olive oil
1/2 C thinly sliced green beans
1/2 C thinly sliced roasted red bell pepper
1/2 oz olives
1 C cooked orzo pasta 1/4 tsp deired oregano
2 tsp red wine vinegar
4 C baby spinach

Season tuna with cumin, salt and pepper. Heat and saute pan or skillet to high heat, then add olive oil.

Place tuna in pan and brown all sides; the center should stay bright pink and the gray should be no more than 1/4 in think. Let cool and then slice.

Toss remaining ingredients, and season with salt and pepper.

Place salad on a serving plate and arrange tuna on top.

NUTRITION FACTS:
390 calories, 34 g protein, 48 g carbs, 9 g fat, 6 g fiber, 5 g sugar 348 mg sodium

Not your ordinary Bench Press

2010-06-12T15:57:00.000-04:00

I like this video. This is a great way to get in a chest workout while
working your core.
You are not only moving the weight and working those pectoral muscles,
you are having to stabilize the movement down and up working all your
stabilizers including those abs. Check it out!

The Sunshine Vitamin

2010-06-11T11:00:00.000-04:00

The other day, I was in GNC and noticed a bowl of samples. I shop at GNC like I do the grocery store, so I was not going to turn away from a free sample. What was fascinating to me was the samples were Vitamin D chews. Each chew provides 250% of the daily value for vitamin D, and in chocolate flavor no less! Well the fact that the chews were available made me question why there was a market for Vitamin D chews in the first place. Is there a Vitamin D deficiency?

According to Web MD "Vitamin D deficiency is associated with low bone mass and osteoporosis because vitamin D is needed to absorb calcium from the diet. Low levels of vitamin D have also been linked with poor muscle strength and other chronic conditions, such as autoimmune disease and some forms of cancer."
"There have been concerns about vitamin D status in the U.S. because of increasing reports of deficiencies, with an estimated 10 million Americans over age 50 diagnosed with osteoporosis," says Atlanta-based rheumatologist Eduardo Baetti, MD.

Most adults have low blood levels of vitamin D. Found mainly in fish, milk, cod fish oil, and eggs, few food options are available with this vitamin. How else do we fulfill our vitamin D supply? Vitamin D is nicknamed the 'sunshine vitamin' because our body naturally produces this vitamin from exposure to the sun. The only vitamin that is also a hormone, after vitamin D is made by the skin or eaten, the kidney and liver help to convert it into an active hormone form. Everyone, however, does not have sufficient exposure to sunlight. The further you live from the equator, the less efficient your body is to vitamin D production.

So how much vitamin D are you supposed to consume within your daily diet? The daily recommended range is 400-1000 IU per day. One of this power packed chocolates contains 1000 IU. Concerned about vitamin D and calcium absorption? Chew on a chocolate chew! Your bones will thank you for it!

Counting Calories or Counting Fat

2010-06-10T17:48:00.000-04:00

I had this discussion with a friend of mine today and I believe this has been an age old question. Is it better to monitor your caloric intake, or your fat intake? The Harvard School of Public Health conducted a study over two years measuring different randomly assigned 811 men and women to eat one of four reduced-calorie, heart-healthy diets with different levels of fat, protein, and carbohydrates for two years. The dieters were asked to exercise for a total of 90 minutes each week and they were invited to attend regular group sessions, in addition to receiving periodic individual counseling.

"What we found is that the most important thing for people to lose weight is to choose a heart-healthy diet and to keep the amounts down," Sacks, lead author of the article appearing in the New England Journal of Medicine,said in an interview. "It's not so important whether they eat higher carbohydrates or higher protein or lower carbohydrates or lower protein. What really matters is just plain, simple old quantity: how much people eat."

I think this is a valid point. Especially with the ingredients used in many low fat foods. You may have a low fat meal packed with extra sugars, salts and calories to add to the flavor, therefore making it not only less healthy, but providing more calories for you to burn. I do, however, advocate a balance with all things in life, and this is no different. You can have one meal that constitutes over 1000 calories. If you are maintaining calories, it is also not healthy not to have your meals spread out. Or to have too many carbs, fat, proteins, etc within your daily diet.

I go back and forth on this but would love to hear anyone's opinion on which method they prefer or feel worked best for them. I think the nutrition labels can be confusing in and of themselves, so trying to maintain that balance with calories, vitamins, minerals and other subsidies can be tiring, frustrating, and time consuming. So, how many calories should you consume? You know the answer! It depends! We'll delve into how to make that determination in our next blog! STAY TUNED!

SUPERFOODS III!

2010-06-09T11:00:00.000-04:00

Continuing with the series, the superfoods list continues!

1. EGGS - Many people avoid eating eggs but these lil guys are packed with protein, omega 3 fatty acids, selenium, phosphorus, vitamins A, D and B12 just to name a few. The yolks contain the fat and cholesterol so as always, eat in moderation and take the advise of your doctor if you have high cholesterol (check out the blog from 8 Jun on Egg whites vs Egg Yolks)

2. Lentils - Used in many Indian, Middle Eastern and Mediterranean dishes, lentils are low in calories, high in protein, iron and fiber.

3. Garlic - Has been credited with being able to cure the common cold! Although this is not a proven theory, natural garlic has many health benefits including curbing cholesterol levels and having a natural antioxidant effect assisting with fighting free radicals and heart disease.

Egg Whites v Egg Yolks

2010-06-08T11:00:00.000-04:00

This was an eye opening read. I am an avid eater of egg whites. Why? I have a history of high cholesterol in my family. My mother was placed on a strict diet and egg yolks were specifically removed from her diet. So, for years I have not eaten real eggs. Previously I was told egg whites have the same nutritional value as the entire egg. I have found this is not true.

Egg White	Egg Yolk
Calories	17	59
Fat (g)	.06	4.51
Saturated Fat (g)	0	1.6
Carbs (g)	.24	.61
Protein (g)	3.6	2.7
Cholesterol (mg)	0	210
Sodium (mg)	55	8
Calcium (mg)	2.3	21.9
Vitamin D (IU)	0	18
Folate (mcg)	1.3	24.8

Now, the fat content and cholesterol is definitely relevant. If you have a history of high cholesterol, watch your egg intake. Maybe try mixing 1 yolk with 2 egg whites. This will decrease your cholesterol intake but still not deprive you of a few essential vitamins and nutrients (B12, Omega 3,D) just to name a few.

Two large eggs Three egg whitesOne large egg plus two egg whites
Calories14251105
Fat10 g.2 g5.1 g
Sat. Fat4 g0 g2 g
Cholesterol422 mg0 mg211 mg
Sodium140 mg164 mg180 mg
Protein12 g10.8 g13.2 g
Riboflavin (B2).4 mg.3 mg.4 mcg
Vitamin B121.2 mcg0 mcg.6 mcg
Vitamin D35 IU0 IU17.5 IU
Iron1.8 mg0 mg.9 mg

What exercises can I do to get rid of cellulite?

2010-06-07T11:00:00.000-04:00

I get this question pretty often, so I thought I would address this within this forum. There is no easy answer to this question. To understand how to get rid of cellulite, you have to understand how your body developed it. Many factors contribute to the development of cellulite which is why people of all ages, body compositions, sizes, etc are prone to this creation. It has been found that 95% of most women have cellulite. This being said, this should alleviate any thoughts of you associating 'cellulite' with 'fat' or being fat. Someone considered skinny could also develop cellulite.

By definition, cellulite is "topographic skin change that is claimed to occur in most postpubertal females." So this is related to how your skin looks, and not a physical thing. Cellulite occurs when fatty tissue is damaged. What causes this damage? There are several factors that contribute including poor circulation, diet, genetics, and lymphatic damage. This can be a very complicated conversation with many different opinions. And although there are many 'solutions', skin treatments and suggestions for the removal of this appearance, aside from plastic surgery, there is no DEFINITE cure for getting rid of cellulite. Once this damage has occurred, there is not a clear pathway to reversing these effects.

There are ways to reduce the appearance of the dimpling. Going back to the original question, exercising in general can reduce the appearance of cellulite. Since poor circulation can contribute to its' development, leading an active lifestyle increases or maintains circulation, and therefore can help reign in on cellulite containment. The most common cellulite trouble spots occur in the lower extremities. Therefore, it is safe to presume lower body exercises in general will increase circulation and help prevent cellulite development.

Stay hydrated - this is not only good for you in general, especially with a workout regiment, this is also important for your skin. You should have at least 8 1/2 C of water a day. For those of you that have a hard time getting your daily water intake, take a look at the below suggestions for snacks that also contain large amounts of water.

Celery 1 C = 2/5 C water
Cucumber 1 C = 2/3 C water
Grapes 1 C = 1/2 C water
Watermelon 1 C = 3/5 C water
Apple 1 medium = 2/3 C water

Treats under 100 Calories.

2010-06-06T19:26:00.000-04:00

I found these treat suggestions in Shape Magazine. Now, the mere fact these are called 'TREATS' implies that we treat ourselves to these on occasion. I would not use these as daily snacks, but a nice break in the everyday monotony of food and a little sugar teaser.

1 The Skinny Cow Skinny Dippers Vanilla and Caramel pop
2 Oreo cookies and 1 cup of peppermint tea
2 Dunkin Donuts glazed munchkins
1 single serving bag 94 percent fat free kettle corn
3 Werther Original hard candies with 1 cup black tea, 2 tbsp milk and 1 tsp of honey

1 bag Baked Cheetos crunchy 100 calorie mini bites
12 cherry Twizzlers Bites
1/4 C Ben and Jerry's Half Baked frozen yogurt

2010-06-05T11:00:00.000-04:00

I love black beans. I picked this recipe up from Women's Health. It is packed with protein and good for you fats from beans and avacado. It also has a few spices and onion to give it a great ZING. Easy to put together and filling so enjoy!!!
Black Bean Salad:

Mixing mozzarella with pan-roasted corn, black beans, and avocado creates a rich Mexican-inspired feast. Even with cheese, a hefty serving delivers only 9 grams of fat, and a high-fiber punch.

1/4 c smoked tomato vinaigrette (such as Drew's)

1 can (15 oz) no-salt-added black beans, rinsed and drained

1 tsp ground cumin

2 c fresh corn kernels (about 2 large ears)

2 oz smoked mozzarella, diced

1 pint cherry tomatoes, quartered

3/4 c coarsely chopped avocado

1/2 c finely chopped red onion

1/4 c chopped fresh cilantro

1. In a large bowl, combine vinaigrette, beans, cumin, and salt and pepper to taste; set aside.

2. Heat a nonstick skillet over medium-high heat. Add corn and pan-roast, stirring occasionally, until lightly browned, about 4 minutes. Remove from heat and let cool. Stir corn and remaining ingredients into black bean mixture and toss together.

3. Chill until ready to serve. Divide evenly into four salad bowls.

Makes four servings. Per serving: 324 calories, 9 g fat (2.7 g saturated), 554 mg sodium, 42 g carbs, 11 g fiber, 13 g protein

TIP If you use frozen corn kernels, make sure they're thawed and dry so they don't stick to the pan.