mma fitness

Fava Bean, Shrimp and Avacado Salad

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1/2 Cup Fava Beans

2 hand fulls mixed salad greens or spinach

1 avocado, peeled, pitted and sliced

1 tsp lemon juice

1 cup cooked large shrimp

1 tbsp chopped chives

DRESSING:  1tsp EVOO, 2tsp lemon juice, 1 tbsp creamed horseradish, 1 tbsp reduced-fat sour cream.  pinch of salt and ground black pepper

  1. Steam the fava beans for 3-4 minutes until tender.  Let cool slightly, then remove the tough outer shell from each bean.
  2. To make the dressing, wish together the ingredients listed.
  3. Arrange the salad leaves in 2 shallow bowls, toss the avocado in the lemon juice and add to the bowls with the fava beans and shrimp.  pour over dressing, toss gently, and sprinkle with chives before serving

This amount serves 2!

MMAXOUT workout Routine

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MMAXOUT

MMA Fitness

Repeat 5 Times

Upper Body
Dumbbell Bench Press 10
Bent Over Rows 10
Dumbbell Flys 10
Shoulder Press 10
Dips 10
Dumbbell Curls 10
Upright Rows 10
Triceps Extensions 10
Hammer Curls 10

Max Set of Pull-Ups

Max Set of Push-Ups

____________

Abs

Crunches – Max in 2 minutes

Bicycles – 30 –  5 sets
Flutterkicks – 30 – 5 sets

MMAXOUT

Bruce Drogo

Kylie Noll

Breakfast Frittata

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Ingredients

4 sausages or sausage alternative – I SUGGEST CHICKEN (pre-cooked and cut into cubes or slices)

sunflower oil, for frying

8 cherry tomatoes

4 eggs (or 6 egg whites), beaten

Instructions:

  1. Preheat the broiler to medium-high.  Arrange the sausages  on a foil-lined broiler pan and cook until golden.  let cool slightly, then slice into bite sized pieces.

or        use pre-cooked chicken and skip this whole step every morning to make a faster leaner breakfast!!!

  1. Meanwhile, heat a little oil in a medium-sized skillet with a heatproof handle, add the tomatoes and cook for 2 minutes.  Arrange the sausages (CHICKEN) in the pan so that the sausage (CHICKEN) and tomatoes are evenly distributed.
  2. Add a little more oil to the pan if it seems dry.  Pour the egg mixture over the ingredients in the pan.  Cook for 3 minutes without stirring the omelet.  Place the pan under the preheated broiler for an additional 3 minutes until the top is just cooked.  Serve cut into wedges.

Serves 3

Fish Oil Supplement (Omega-3) Assiting Your Weight Loss

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How can taking a fat supplement assist in your weight loss efforts?

…check this out!

MMAXOUT promotes a low-fat lifestyle.  But what we can not ignore is that the body needs fats in order to promote mental and physical stamina, strength, and overall operation.  The hardest part is getting the “right” fats into the body while continuing to develop and support muscle definition and weight loss.

So….we highly recommend the use of a Fatty Omega-3!!

This supplement can be found in fish oil supplement and taken daily if you follow the low to non-fat lifestyle.

FACTS:

More and more people are discovering that they are overweight and want to lose some of those extra pounds. Fish oil for weight loss will not only help you burn fat faster, but it will also help increase your happiness and overall health.

Researchers and scientists have discovered that the majority of people may be deficient in omega-3 fatty acids. They believe that this is one of the reasons why there are so many mental illnesses and overall disease today.

You see, the human brain alone is comprised of 60% fat, and DHA is about 30% of our brain. DHA and EPA are two essential fatty acids that can be found in fatty fish. Fatty fish is the best source of EPA and DHA.

-International Journal of Obesity and The Journal of Nutrition

AND…

in combination with even moderate exercise the results are ENDLESSLY AMAZING…

SO…

Cut the fat in your lifestyle, take a fish oil supplement, and  MMAXOUT!!  This is not a moderate program, take it from us, you won’t believe the way your muscles will start to define within WEEKS!!

Pavlova with Strawberries

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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
  1. Heat oven to 275 degrees.  Cover a baking sheet with parchment and draw a 10inch circle on it.
  2. 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.
  3. 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

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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:

  1. Place Salmon skin side down on some tinfoil on a baking sheet (no need to grease)
  2. 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)
  3. 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.
  4. Shake dill over the salmon for seasoning, be generous but don’t create another layer.
  5. 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.
  6. 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.