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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.

Backside Burner

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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.

Angie Bachman on MMAXOUT

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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

Getting your workout in with Bruce Drago MMA

MMAXOUT Fitness Program one of the fastest growing MMA Fitness workout worldwide.

 

MMAXOUT

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The term MMAXOUT is an understatement if I ever heard one!  You don’t know your body’s limitations unless you dive head first into this program.  I have seen enormous improvements on my enitre body and other people make comments about how great I look.  My results alone have motivated me to become an instructor for MMAXOUT and I would reccommend this program over any other….hands down the best! Bruce Drogo MMAXOUT program is hands down the best…

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