MMAXOUT Berks County

50 push ups

50 dead lifts

50 windshield wipers

50 Bag Flips

50 Pull ups

100 round Kicks in air per leg without dropping

50 Sprawl Balls

50 Single leg hop per side onto 12 inch box

Time: 34 minutes if you think you can complete it in that time frame record yourself doing it and send it to us… We will put your face all over the world…

Contact MMAXOUT Pennsylvania at 484-855-0301 and or at www.mmaxout.com

also mmaxout@live.com

MMAXOUT Canada Workouts

This is a drill we did at the end of an hour of intense training to finish the night off. This is done the length of the hall with out stopping 4 times and as fast and hard as you can. Looks easy but it kills you when it is at the end of a workout, they had a few choice words for me. …

CANADA

MMAXOUT FITNESS

Contact MMAXOUT Canada at www.mmaxout.com or

Phone: 506-430-0087

Email: drekonmaa@yahoo.ca

Jeff Newton talking about MMAXOUT Fitness

Been working out with MMAXOUT for years. I’m in CA now, but he still sends me some workouts to try. Very creative and varied; so many times I walked in his gym in PA to train, and I’m like “wait — you want me to do WHAT?” My muscles and lungs burn, but I feel great afterwards, and I just know that the workout made a real difference.
Jeff Newton
Highly recommend Bruce Drago health and fitness

Tortilla Egg Rolls

  • 2 small whole wheat tortilla’s or pita bread
  • 8 vine-ripened cherry tomatoes, broiled or oven-baked, to serve
  • 1 scallion, finely chopped
  • 2 sun-dried tomatoes in oil, finely chopped
  • 4 eggs (or just egg whites to eliminate extra fat), slightly beaten
  • 2 tbsp milk
  • salt and freshly ground pepper

Filler:  1 tbsp unsalted butter, 1tsp olive oil, 1/4 red bell pepper (seeded and diced).

  1. Heat the butter and oil on a heavy-based saucepan, and the bell pepper, scallion and sun dried tomatoes and cook or 5 minutes.
  2. Mix together the eggs and milk, season well, then pour into the pan.  Using a wooden spoon, stir the egg constantly but gently to ensure it doesn’t stick.  Cook for about 2-3 minutes until the scrambled egg is semisolid but creamy.
  3. Meanwhile, warm the tortillas in an oven or dry skillet, then spoon the egg on top and roll up.

Serve with the broiled tomatoes.

Thai Coconut Shrimp

WITH BROWN RICE PASTA

  • 8oz dry brown rice noodles or pasta of your choice
  • 2 cups broccoli florets
  • 2/3 cups light coconut milk
  • 1tbsp tomato paste
  • 3 tbsp natural peanut butter with sea salt
  • 1 tsp ginger, ground
  • 4 cloves garlic minced
  • 1/4 tsp red pepper flakes
  • juice 1/2 lime
  • 1 red bell pepper, sliced into thin strips
  • 1 cup bean sprouts
  • 24 medium raw shrimp, peeled, de-veined, and rinsed under cold running water.
  1. Bring 2 medium pots of water to a boil over high heat.  In one pot, cook pasta according to package directions, then rinse with hot water to ensure pasta doesn’t get sticky when left to stand.  Fluff pasta with your fingers or a fork to further de-clump noodles, the set aside.  In the second pot of boiling water, add broccoli, cover, turn head down to low and simmer for 5 minutes.  Drain and set aside.
  2. Meanwhile, in a bowl, add coconut milk, tomato paste, peanut butter, ginger, garlic, pepper flakes and lime juice.  Use a fork or whisk to thoroughly combine.
  3. Simmer coconut mixture, bell pepper, and bean sprouts in a nonstick pan over medium-low heat for 5 minutes, stirring often to prevent clumping.  Add shrimp and cook for another 2 minutes, then flip shrimp over and continue to cook for a final minute.
  4. Toss noodles and broccoli with coconut-shrimp mixture and serve piping hot!!!

Sassy Egg Salad

Lets eat it clean with this great alternative to the typical egg salads you’re used to!!

Give it a try!  Awesome source of protein; little high in sodium but better than your norm!

Ingredients

• 1/4 cup  fat-free cottage cheese
• 1 Tbsp  skim milk
• 1 tsp  mustard
• 4 hardboiled egg whites, diced
• 1 hardboiled yolk
• 2 Tbsp  chopped green onion
• 2 Tbsp chopped celery
• Dash curry powder
• 1/4 tsp sea salt

Preparation

  1. Whip cottage cheese and milk until smooth in medium-sized mixing bowl.
  2. Blend remaining ingredients except egg whites with cottage cheese mixture.
  3. Add diced egg whites to cottage cheese mixture. Mix well.

Grilled Chicken Breast with Shiitake Mushroom Vinaigrette

Ingredients

  • 5 large shiitake mushrooms, stems removed
  • 6 tablespoons canola oil
  • Salt and freshly ground black pepper
  • 1 teaspoon whole-grain mustard
  • 3 tablespoons balsamic vinegar
  • 3 tablespoons extra-virgin olive oil
  • 4 tablespoons finely chopped flat-leaf parsley, plus torn leaves for garnish
  • 4 bone-in, skin on chicken breasts (about 8 ounces each)

Directions

Heat the grill to high.

Brush both sides of the mushroom caps with 4 tablespoons of the canola oil and season with salt and pepper. Place on the grill, cap side down and grill until golden brown and slightly charred, 4 to 5 minutes. Turn the mushrooms over and continue cooking until just cooked through, 3 to 4 minutes longer. Remove from the grill and coarsely chop.

Whisk together the shallots, vinegar, extra virgin olive oil and parsley in a medium bowl until combined and season with salt and pepper. Add the mushrooms and stir to coat. Let sit at room temperature for at least 15 minutes before serving.

Brush both sides of the chicken with the remaining canola oil and season with salt and pepper. Place on the grill, skin side down and grill until golden brown, 4 to 5 minutes. Flip over, reduce the heat of the grill to medium, close the cover and continue grilling until just cooked through, about 7 minutes longer. Remove chicken from the grill and let rest 5 minutes before serving. Serve 1 breast per person topped with some of the shiitake vinaigrette. Garnish with parsley leaves.

Sardines Are Good for Cardiovascular Health, Memory, Joints, Skin and Energy Level

Sardines, a tiny, sleek and silvery canned fish, are one of the few foods that contain Coenzyme Q10 (CoQ10), a nutrient found the body’s cells. In a nutshell, it’s believed to have antioxidant properties and is said to enhance physical energy. Studies have also found that CoQ10 benefits those with cardiovascular diseases, particularly hypertension and congestive heart failure. In addition to CoQ10, these little nutritional powerhouses are also ample sources of vitamin B12, selenium, omega-3 oils, protein, phosphorus and vitamin D.

Some folks have long been aware of the health benefits of eating sardines. In a 1984 issue of the Town & Country magazine, James Villas wrote an article entitled “The Unsung Sardine” in which he said that “ounce for ounce, sardines provide more calcium and phosphorus than milk, more protein than steak, more potassium than bananas, and more iron than cooked spinach.”

Today, a growing number of health care providers and nutritional experts are consistently touting the benefits of CoQ10, omega-3 oils, selenium, and vitamins B12 and D when it comes to cardiovascular health, memory, joints, skin and energy levels.

So go out and get your sardines, packed in WATER and watch your waistline melt away…

Herb Grilled Turkey Breasts

Serves 4       TOTAL TIME 30 MINTUES

  • 1 lemon
  • 1 large Tomato, chopped
  • 1 cup bulgur
  • 1/4 cup loosely packed fresh parsley leaves, chopped
  • 1Tbsp chopped fresh oregano leaves
  • 1 Tbsp chopped fresh mint leaves
  • 2 tsp olive oil
  • 1 lb turkey breast cutlets
  1. prepare outdoor grill or grill pan for direct grilling over medium heat.  From lemon, grate 1/4 tsp.  peel and squeeze 2 Tbsp juice.  In a small bowl, stir together 1 Tbsp juice and tomato, set aside.
  2. Prepare bulgur.  In 3 QT saucepan, heat 2 cups water to boiling on high.  Stir in bulgur and reduce heat to low, cover and simmer about 15 minutes or until all liquid has been absorbed.  Stir in parlsey, 1/8 tsp salt, 1/8 tsp ground black pepper, lemon peel, and remaining lemon juice.
  3. Meanwhile, in a small bowl, combine oregano, mint and oil.  Pat cutlets dry, rub with herb mixture on both sides.  Sprinkle with 1/4 tsp salt and 1/4 tsp freshly ground pepper to season both sides.  Grill Turkey 3-4 minutes or until no longer pink throughout, turning over once.  Top Turkey with tomato, serve with bulgur.

WHAT IS BULGUR? it is a form of wheat that is cleaned, dried and ground into a grain. – HIGH in fiber, low in fat and an EXCELLENT source of protein!