Did you know???
If we know what your favorite tunes are we can motivate faster results …
Read more here…
via Jog To The Beat: Music Increases Exercise Endurance By 15%.
Post your FAVORITE workout music so we can MMAXOUT the Volume!!
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Restoring Fluid and Electrolytes
During exercise, water and certain minerals called electrolytes are expelled from the body through perspiration. The function of perspiration is to prevent body temperature from rising during exercise, which is important, but it comes at a cost, because water and electrolytes serve important functions within the body that they can no longer serve when they are lost. The more water the body loses, the less effective the “cooling system” of perspiration becomes. Meanwhile, the electrolyte minerals sodium, magnesium, and potassium are needed for a variety of processes ranging from nutrient transport to nerve transmission.
Consuming a sports drink containing water and electrolytes during exercise is an effective way to counteract the effects of sweating. However, it is impossible to restore fluid and electrolytes as quickly as they are lost during moderate- to high-intensity exercise. Athletes must therefore make up the balance by continuing to drink after completing exercise.
By weighing themselves immediately before and after workouts, athletes can determine the amount of fluid depletion they have experienced. They should drink at least this amount of fluid in the first 30 to 45 minutes after completing a workout. Sports drinks are a better choice because they are formulated to replace water and electrolytes in approximately the same ratio in which they are lost in sweat.
ZIPLOC OLMETTE
Ingredients:
– 2 eggs or 4 egg whites
– additives – fresh veggies and meats of your choice
– low fat cheese if cheese is necessary
– Ziploc bag
Directions:
Crack 2 eggs (large or extra-large) into the bag (not more than 2) shake to combine them.
Or
OPT for 4 egg whites to eliminate fat content.
Put out a variety of ingredients such as: onion, green pepper, tomato, mushroom, or chicken. – Try to avoid high sodium additives like bacon, ham and cheese
Make sure to get the air out of the bag and zip it up.
Place the bags into rolling, boiling water for exactly 13 minutes.
Open the bags and the omelet will roll out easily. Be prepared to be amazed!!
Nice to serve with fresh fruit!! YUM
Imagine having these ready the night before, and putting the bag in boiling water while you get ready. And in 13 minutes, you got a nice omelet for a quick breakfast!!!
Nutritional Info
- Servings Per Recipe: 1
- Amount Per Serving
- Calories: 298.2 (reduced with egg white substitute)
- Total Fat: 15.9 g (reduced with egg white substitute)
- Cholesterol: 394.0 mg
- Sodium: 341.4 mg (reduced when eliminating bacon, ham and hash browns)
- Total Carbs: 2.7 g
- Dietary Fiber: 0.3 g
- Protein: 18.2 g (reduced with egg white substitute)
Grilled Chicken with Tomato-Avocado Salsa
This recipe serves: 4
Ingredients
For the salsa
4 ripe plum tomatoes, chopped or 12 cherry tomatoes, halved
1/2 small red onion, finely chopped
1 jalapeno chili pepper, seeded and diced
2 tablespoons chopped fresh cilantro
1/4 cup fresh lime juice
1/2 avocado
For the chicken
1/2 cup non-fat, plain yogurt
1/2 small red onion
1/4 cup fresh lime juice
1/4 cup fresh cilantro
4 boneless, skinless chicken breasts, about 4 to 6 ounces each
salt to taste
freshly ground black pepper
Instructions
For the salsa:
1. In a small bowl, combine the tomatoes, red onion, pepper and cilantro.
2. Chop the avocado and sprinkle it with 2 tablespoons of limejuice to keep it from browning. Add the avocado and remaining limejuice to the bowl and toss to combine.
(This can be made in advance and stored in the refrigerator for up to 1 day.)
For the chicken:
1. In a small food processor puree the yogurt, red onion, limejuice and cilantro to make a yogurt marinade.
2. Transfer the marinade to a shallow bowl or a plastic bag. Add the chicken and coat well with the marinade. Refrigerate for 1 hour or up to 8 hours.
3. Preheat the grill to medium-high.
4. Remove the chicken from the marinade, discard the remaining marinade and season the chicken with salt and pepper. Grill the chicken on both sides until it is cooked through, about 6 minutes per side.
5. Serve the chicken with tomato-avocado salsa.
Serving Size: 1 chicken breast with salsa
Number of Servings: 4
Per Serving
- Calories 283
- Carbohydrate 16 g
- Fat 6 g
- Fiber 4 g
- Protein 43 g
- Saturated Fat 1 g
- Sodium 341 mg
Shoulders, Obliques and Abs…Oh My!!
If you want a triple muscle MMA Fitness that takes minimal time check this one out…. By Kylie Knoll
Start in a plank position
Elbows to the ground and shoulder-width apart
Butt down, legs straight, and back flat with toes dug into position
Extend right arm out to the side and rotate body towards the ceiling stretching the right arm to the rafters and balancing on the left (follow your arm with your eyes)
Rotate back to plank position but don’t rest that right arm to the ground…
Reach through under your left armpit still balancing on that left arm (you should be in a one-armed plank position)
Rotate that right arm back to the ceiling again in a full upward stretch and finally back to a double elbow plank position
Repeat moves with the left arm now…
MMA Fitness Program If You Want Try This: 7 reps per arm for 7 sets
TIP: Use slow steady movements to get the full effect in your abs and obliques GUARANTEEING full MMA Fitness!!
A Chicken Lunch
4oz Chicken breast sliced or shredded
several Sliced red grapes
Diced white onion
Chopped walnuts
Combine with Apple Cider Vinegar
Served best over a low sodium (under 150) and low sugar pita (3g or less), wrap or whole wheat bread. Add lettuce and other veggies as desired.
TIP: Don’t be afraid to play with the nut, fruit, or veggie ingredients to find what fits YOU best!
Fitness at its finest MMAX Out 