mmaxout fitness

Ultimate Barbeque-Rubbed Chicken

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Prep Time:20 min
Start to Finish:20 min
makes:4 servings

1 tablespoon packed brown sugar
2 teaspoons smoked Spanish paprika
1/2 teaspoon ground cumin
1/4 teaspoon garlic salt
1/4 teaspoon ancho chili powder
4 boneless skinless chicken breasts
1/2 cup barbecue sauce, warmed

1. Heat gas or charcoal grill. In small bowl, mix brown sugar, paprika, cumin, garlic salt and chili powder. Rub both sides of chicken with seasoning mixture.
2. Place chicken on grill over medium heat. Cover grill; cook 8 to 10 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (170°F).
3. Serve chicken with barbecue sauce.
Nutritional Information

1 Serving: Calories 210 (Calories from Fat 35); Total Fat 4g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 75mg; Sodium 460mg; Total Carbohydrate 17g (Dietary Fiber 0g, Sugars 14g); Protein 27g Percent Daily Value*: Vitamin A 15%; Vitamin C 0%; Calcium 4%; Iron 10% Exchanges: 1 Other Carbohydrate; 0 Vegetable; 3 Lean Meat Carbohydrate Choices: 1
*Percent Daily Values are based on a 2,000 calorie diet.

Group Personal Training for the Inexperienced

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From personal experience in teaching the MMAXOUT Fitness program, we have taken the needs of our members very seriously.  In conducting group personal training sessions new members are intimidated to enter a class with our more seasoned members.  They feel a plethora of ways.  Competitiveness that they have to keep up, defeatist mentality that they need prior conditioning levels in order to fully complete a session, and safety/insecurity that they will not get hurt and will be properly instructed during the course of exertion.  MMAXOUT has taken these concerns and solved them in a number of group personal training satisfying ways.  We example and mandate modifications of each exercise specific to bodily limitations.  Lets be honest, we want you to be part of MMAXOUT, it’s a question of how are we holding up our end of the bargain to meet your needs through our methods of group personal training if we don’t know what your needs are.  So, we evaluate exactly who you are and where MMAXOUT fits your lifestyle.  Our goal is to make you a self-starting fitness informed member experiencing guaranteed results.  MMAXOUT group personal training allows one class to cater to each experience level without harm and with results.


Preventative Health

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Creating a fitness plan to support a lifestyle through all stages of age and growth is imperative to maintaining good health.  Preventative health starts with an early attack on understanding what and when a body needs its exertion, fuel, and attention.  Dedication and long-term plans start with a regular level of exertion, or exercise.  Three to four times a week for at least 40 minutes is the recommended dose of physical activity.  Next, properly fueling your body is essential to supporting the dedication to long-term exercise planning.  Proper intake of proteins and carbohydrates pre and post physical activity are key.  For weight loss goals keep your nutrition plan at low-fat, low-sodium and low sugar levels.  Finally, attention!  The body needs proper attention to prevent injury and complete your fitness plan and work towards preventative health measures.  An occasional massage, proper shoes, hydration during physical activity and proper rest are just the tip of the self-maintenance iceberg.  A fitness plan can emerge and be complied differently for everyone.  It’s important to customize your plan to fit into your lifestyle or have someone do it for you.  Personal trainers are in business to keep you looking good and also help prevent future health issues.

Hey Ladies here is a 1200 calories meal plan to loss weight while training in MMAXOUT

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Hey ladies here is a 1200 calories meal plan…

(Some are slightly under 1,200 – I would grab a handful of nuts, raisins, granola or the like before bed or in the evening if I needed it :)

Day One

Breakfast

  • 1/2 cup plain yogourt (fat free) with 8 small/medium strawberries, 1/2 medium banana and 1/4 cup fiber one cereal made into a parfait.
  • (Total: 200 cals)

Lunch

  • Veggie Sandwich with spinach, tomato, shredded carrot. broccoli, mushrooms, 1 tbsp fat free miracle whip and 1/2 tbsp dijon on 2 slices of multigrain bread.
  • 1 cup carrot sticks
  • 1 nectarine
  • (Total: 350 calories)

Dinner

  • Portobello Mushroom Burger, marinated in 1 tbsp Aged balsamic vinagrette – broiled and served on a Whole grain (diet) bun, with lettuce, tomato, onions, 1 tbsp fat free miracle whip, 1/2 tbsp dijon)
  • 8 spears of grilled asparagus
  • 1 large ear of corn on the cob
  • (Total: 350 calories)

Snacks throughout the day / evening

  1. 1 piece 12 grain bread, toasted with 1 tbsp fat free cream cheese (70 cals)
  2. 2 cups watermelon (80 cals)
  3. 1/2 cup Kashi Go Lean (100 cals)

All Day total: 1150.

Day Two

Breakfast

  • 2 egg whites made into an omlette with 1/2 cup chopped spinach, tomato, mushroom pieces)
  • 8 small/medium strawberries with 1/2 cup plain fat free yogourt.
  • (Total: 150 cals)

Lunch

  • Spinach salad with 1/2 cup broccoli and carrot, grated, 10 cherry tomatos, 1/2 cup corn, 1/2 cup black beans, and 1/3 cup shredded reduced fat mozzarella cheese. 2 tbsp balsamic vinagrette.
  • (Total: 420 calories)

Dinner

  • 4 oz lean pork, BBQ’d plain
  • 1 small baked (BBQ) potato with 1 tbsp salsa and 1 tbsp fat free sour cream.
  • 8 stalks grilled asparagus
  • (Total: 400 calories)

Snacks throughout the day / evening

  1. 1 cup special K cereal (100 calories)
  2. 1 nectarine or peach

All Day total: 1140.

Day Three

Breakfast

  • 1 whole egg and two egg whites cooked with 1/8 cup skim milk
  • 1 cup strawberries, halved
  • 1 piece 12 grain toast,
  • (Total: 300 cals)

Lunch

  • Pizza Bagels! 1 whole wheat, toasted then topped with 1/4 cup pizza sauce, spinach, tomato, red onion, pepper, and 1/3 cup reduced fat cheese. Bake in toaster oven until cheese is melted.
  • 1 nectarine
  • (Total: 400 calories)

Dinner

  • Spinach blueberry salad, 1/3 cup reduced fat feta cheese, 1/2 cup blueberries and a fat free balsamic vinagrette.
  • 2 pieces of toasted whole wheat baguette with home made garlic spread (becel spray and crushed garlic) and 1/3 cup shredded mozzarella reduced-fat cheese.
  • 1 skewer of shrimp on the BBQ (6 shrimp) to top the salad.
  • (Total: 500 calories)

Snacks throughout the day / evening

  • Nuts

All Day total: 1200.

Day Four

Breakfast

  • 1/2 cup fiber one cereal with 1/2 cup skim milk
  • 3 boiled eggs – only eat the whites
  • 1/2 cup strawberries
  • 1 piece calorie-reduced 12 grain toast.
  • (Total: 275 cals)

Lunch

  • Veggie Sandwich with spinach, tomato, shredded carrot. broccoli, mushrooms, 1 tbsp fat free miracle whip and 1/2 tbsp dijon on a whole grain bun.
  • 2 cups watermelon and 1/2 cup blueberries
  • (Total: 400 calories)

Dinner

  • 8 shrimp, skewered and broiled (marinated – see below)
  • Veggie skewers with 6 tomatos, 6 mushrooms, 1 cup eggplant, 1 cup zuchhini marinated (shake in a ziplock bag) in 1/2 tbsp olive oil, 1 tbsp balsamic vinegar, 2 tbsp lemon juice, fresh cilantro, basil, parsley.
  • 1/2 cup wild rice
  • (Total: 375 calories)

Snacks throughout the day / evening

  • All Bran Bar (130 calories)

All Day total: 1180.

Day Five

Breakfast

  • 1 whole egg and 2 egg whites made into an omlette with 1/8 cup skim milk, spinach, tomato and 1/4 cup reduced fat cheese sprinkled on top.
  • 6 oz Orange Juice
  • (Total: 330 cals)

Lunch

  • 1/2 whole wheat pita stuffed Chicken Salad (1/2 small can of low-sodium light canned chicken with 1/2 cup celery chopped and 1 tbsp fat free mayo.)
  • 1 nectarine
  • (Total: 325 calories)

Dinner

  • 1 cup chicken breast, diced and skewered, broiled on BBQ
  • 1 large ear corn
  • Salad with lettuce, tomato, carrot, peppers and 1 tbsp balsamic vinagrette.
  • (Total: 400 calories)

Snacks throughout the day / evening

  • All Bran Bar (130 calories)

All Day total: 1185.

Ready to try the MMAXOUT Challenge

MMAXOUT Fitness in CANADA

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MMA Fitness Program In Canada MMAXOUT Fitness

Welcome to the MMAXOUT Northern New Brunswick Site

Our goal is simple, get you in the best shape that you have ever been while maximizing your training experience. Whether it is just to get in shape or to prepare for that big fight in the cage, we’ll get you there.

We guarantee to place 100% on your success and progression throughout the time that you commit to us. Your success = our success. What that means is simple, you will not pay to use equipment that you don’t understand and have to figure out on your own, nor will you be allowed to train and quit because you are unmotivated.

We will keep you motivated the whole time that you are with us by offering excellent service, excellent training routines, friendly staff and most of all…RESULTS!

Please go through our site and take the time to read up on our programs that we offer and check out our videos, some of our club and some of our head training facility, headed by Bruce Drogo, owner, and creator of MMAXOUT Fitness Canada.

Fitness Workouts In Canada

​MMAX Interval – This stop-and-go cardio workout lengthens your body with muscle Xplosions.
MMAX Rep -​ It’s you against the clock burning out your muscles and increasing your strength through explosive and muscle shocking movements.
MMAX Lean -​ This discipline takes you beyond your cardio performance by combining strength, balance, flexibility and breathing techniques.
MMAX Xtreme – Kicks, punches, knees and cardio bundled into an XTREME experience!
MMAX Fit – This combines all the workouts into a fun challenging event that gets members sweating with tears…

​MMAX-KICK (Cardio Kickboxing) – High energy, explosive cardio kickboxing class mmaxout style. We keep it pumping and intensely followed by a great core workout.

Combat Fitness (Cardio Bag )- This high energy, hard-hitting, xplosive style class burns calories like nothing else. Using boxing & kickboxing skills as well as Mixed Martial Art based fight motions you will release that inner fighter without having to fight. This is a contact to heavy bag & focus mitt only program, not people.

MMAXOUT Fitness in Salem MA

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What is MMAXOUT?

Have you ever wondered how professional fighters prepare for a fight? Designed to get you “fighting fit”, MMAXOUT combines the elements weightlifting, cardio, calisthenics, circuit training, kickboxing and mixed martial arts to offer a varied, but rigorous, strength and conditioning program for athletes of all levels.

Who is MMAXOUT for?

It doesn’t matter, weekend warrior or cage fighter, we understand that athletes are, quite simply, athletes.  The intensity, the frequency workouts and the pressure may vary, but we’re all looking for the same thing, a workout that pushes the limits of our physical, mental and spiritual boundaries. Serious competitors and recreational athlete alike… even the bookclub… if you bring your heart and the right attitude, we’ll provide the rest. MMAXOUT is the ideal workout, regardless of experience, skill or fitness level.

Why MMAXOUT?

MMAXOUT is a safe, fun and intense workout designed to push you to exceed your own expectations. With a team of world-class trainers and a fully equipped training facility, we’ll work with you to first understand your fitness goals, establish a baseline, and then show you how to beat your own expectations. MMAXOUT — push yourself further than you thought, but not faster than you actually can.

Classes will be starting June 1st.

Due to class populatrity space is limited to 15 people a class. You must sign up class space at the front desk. If you do not sign up for a space in class you are not guaranteed a spot in class, but walkins are welcome if there is space available.

Visit Dragon Within Mixed Martial Arts today!

11 Franklin St. Salem, MA 01970

Call: 978-745-8511

MMAXOUT Berks County

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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

Jeff Newton talking about MMAXOUT Fitness

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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