We help athletics in every sport through the training at MMAXOUT fitness
Are you ready for your next event call us at 484-855-0301
mma conditioning
Pavlova with Strawberries
A crisp meringue – named after a Russian ballerina – is the nest for strawberries. Be Sure to let the meringue cool completely before filling with berries.
Serves 6; Prep time 15 minutes; Bake time 1 hour
Ingredients:
- 6 egg whites
- 1/4 tsp salt
- 1/4 cup granular sugar
- 1/2pecans, coarsely chopped
- 1 1/2 pints strawberries, halved
- 2 tbsp sugar-free strawberry syrup
- Heat oven to 275 degrees. Cover a baking sheet with parchment and draw a 10inch circle on it.
- with an electric mixer on medium high, beat whites and salt in a bowl until stiff peaks form. Slowly add the sugar substitute, beating until very stiff, but not dry. Fold the pecans into the whites. Spread the meringue with a spatula or spoon to form a 10 inch nest on the parchment.
- Bake about 1 hour until lightly golden and crust develops. Cool completely. Half an hour before serving, place strawberries in a bowl. Drizzle with the strawberry syrup. To serve, arrange strawberries over the meringue shell.
Carbs: 8 grams Protein: 4 grams Fat: 3 grams Calories:75
This is higher in sugar so we recommend eating on your “cheat day”!!
Simple Dijon and Dill Salmon
Easy to prepare and Easy to make!
Ingredients:
1 salmon fillet – any size
Honey Dijon Mustard – only 120mg sodium, 5 carbs – I shop giant brand
Bread Crumbs – any style- keep your choice with sugars 2g or under
Dill (fresh or dried)
Preheat Oven to 400
COOKING INSTRUCTIONS:
- Place Salmon skin side down on some tinfoil on a baking sheet (no need to grease)
- Spread mustard evenly in a thin layer covering the whole top of the salmon (I use a butter knife). Not so much that you can’t see the salmon fillet underneath but enough to stick the breadcrumbs (use more mustard for extra creaminess and flavor)
- Shake the breadcrumbs evenly over the salmon and mustard. Use enough to coat but not fully bread. The breadcrumbs should now cover enough that you can not see the salmon underneath.
- Shake dill over the salmon for seasoning, be generous but don’t create another layer.
- Bake for 15 minutes at 400 degrees. Check the center of the salmon for doneness (should be opaque). Depending on the thickness of your fillet you may need to bake for another 7-18 minutes.
- When you remove the salmon and serve use a spatula to lift the salmon from the skin and remove grey matter from the bottom. Most of it should stick to the tinfoil for easy serving.
That’s IT!!!
Serve over Parmesan couscous, brown rice or whole wheat pasta YOUR CHOICE.. …or with a side of spinach or various vegetables for a complete meal.
People love getting a MMAXOUT workout
Jason after an Intense workout at one of the MMAXOUT fitness centers worldwide.
100 Dead Lifts
100 Pull Ups
100 Switching Lunges
100 Air Kicks per leg
100 Power Kicks per leg
100 Calf Hops per leg
5 rounds 4 minutes of Bag work and MMA drills
Great Work Jason
55 minutes of an ASS Kicking workout
MMAXOUT Fitness workouts and exercise routines
Who Else Wants to Lose 20 Pounds in 10 Weeks?
Our Trainers Do One Thing Perfect…
We Make Your Body Look Incredibly Lean and Toned and Sexy!
We Make Your Body Look Incredibly Lean and Toned and Sexy!
MMAXOUT
If you are going to workout, Then MMAXOUT
Who else is ready to MMAXOUT…
If you are going to workout, Then MMAXOUT!
Who Else is Ready To MMAXOUT…
Backside Burner
Wall Squats
form: Put your back against the wall and drop into a squatting position with your butt below your knees. Back straight and weight barred down into the heels.
Timing instruction: Hold position for 20 seconds and then rest for 10.
Repeat 8 times = 4 minutes
Immediately following your wall squats…
Quick Squats
form: Stand with your feet shoulder width apart. Core firm by pulling your belly button into your back. Back straight and weight sitting into your heels. Hands up. When you squat push out your butt and never let your knees go over the tip of your toes. You should always be able to see your toes. Look forward. Squat as low as possible, butt below your knees.
tip: when you stand up from your squat do not fully extend your legs. If you only rise half to 3/4 of a full standing position your legs stay engaged the entire time. NOW….pump those squats as FAST as you can!
Timing Instruction: Pump out as many squat as you can for 20 seconds and then rest for 10 seconds.
Repeat 8 times = 4 minutes
Leg Extensions
form: Standing sideways with your left shoulder into the wall. Lean into the wall. Lift your right leg hip height, grab your ankle and pull your heel into your butt…this is your starting and stationary position. From here extend your leg straight out and point your toe lifting your extension as high as possible. When you retract your extension try to not hold your ankle, keep the form and position on your own.
Timing instruction: Hold leg extended for 10 seconds and rest for 10 seconds
Repeat 6 times = 2 minutes (each leg)
…remaining in the same form as Leg extensions start your…
Kick Extensions
form: kick and retract, repeating and kicking as fast as possible
– 30 kicks with each leg
then…
form: kick and retract, repeating and kicking as slow as possible
2 second extension, pause and 2 second retraction (slow but steady movement..it’ll BURN)
– 10 times each leg
Keep trying this workout until you can make it through without pauses, dropping your legs during extensions, or using your hands during the wall squats.
4 Cup Fruit Salad (yum)
4 servings 1 cup lowfat cottage cheese
1 cup fruit cocktail
1 cup crushed pineapple (drain well)
1 cup mandarin oranges
1/4 cup chopped walnuts (optional)
Combine all ingredients and stir well. Chill.
The best time to eat this snack is as a mid-morning and/or mid-afternoon treat!!
Angie Bachman on MMAXOUT
Bruce Drago MMA program is something no one can fathom without actually doing it. His one on one motivation, awesome strengthening, and conditioning, as well as his diet and food advice, has firmed and toned my body like I never thought possible. My shirts are now too big and my belt went in a notch and I’ve only been training for 3 and a half months! Additionally, I have more energy and endurance day in and out, I feel great getting up in the morning and I enjoy being energetic for my children. Can’t wait to see my results after another 3 months, everyone owes it to themselves to try this out! Testimonial – Angie Bachman
MMAXOUT Fitness Program one of the fastest growing MMA Fitness workout worldwide.
Fitness at its finest MMAX Out 