mmaxout strength and conditioning

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

Fire Roasted Tomatoes and Chicken over Ziti

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  • 8oz Ziti Pasta
  • 1lb boneless skinless chicken-breast halves
  • 1 tablespoon olive oil
  • 1 cup diced onions
  • 6 oz already sliced button mushrooms
  • Salt and black pepper to taste
  • 1 teaspoon bottled minced garlic
  • 1 teaspoon dried Italian seasoning
  • 1 ca (14.5 oz) fire roasted diced tomatoes
  • 1/4 cup dry white wine (optional)
  • Parmesan cheese, optional garnish

cooking note: wine adds body and zest to the sauce.  but if you don’t or can’t have any then leave it out.  always cook pasta to package directions.

  1. cut chicken into roughly 1/2 inch chunks.  Heat oil in a 12 inch non-stick skillet, over medium heat.  Add onion, mushrooms and chicken.  Salt and pepper lightly.
  2. Cook, stirring occasionally, until chicken is no longer pink, about 6 minutes.
  3. Add the garlic and Italian seasoning.  Cook and stir for 30 seconds.  Add tomatoes with juices and wine.  Bring to a boil.  Boil stirring occasionally until sauce is thick, about 5 minutes.

Serve over hot, drained pasta, topping with Parmesan cheese if desired.

Herbed Green and Wax Beans

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  • 4 thyme sprigs
  • 4 parsley sprigs
  • 1 bay leaf
  • 1 cup water
  • 1/2 lb green beans, trimmed
  • 1/2 lb fresh yellow wax beans, trimmed
  • 1 tablespoon extra-virgin olive oil
  • 1/2 teaspoon butter, softened
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Tie thyme, parsley and bay leaf together with twine.  Place a large skillet with 1 cup water.  Bring to a boil; cook 1 minute.  Add beans; cover, reduce heat, and simmer 8 minutes or until crisp-tender.  Drain well; discard herbs.  Place beans in a bowl.  Add oil and remaining ingredients; toss well to coat.

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

Basic Healthy Grilling Tips

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1.  Cube or slice meat into smaller portions to speed cook time, SIZE MATTERS.  Or, you can use a quick-cooking option such as shrimp or fish for your meat.

2.  The faster foods are cooked, the less likely they are to develop dangerous charring.  THE SHORTER THE COOK TIME, THE BETTER.

3.  Move your food to a cooler part of the grill while flare ups simmer.

4.  Reduce your exposure to carcinogenic compounds.  GRILL SOMETHING OTHER THAN MEAT. Opt for low or no-protein peaches, plums, tomatoes, eggplant, corn or breads.

5.  You want to avoid burning but not rip the meat apart.  FLIP AT THE RIGHT TIME. Give it a gentle tug; its ready to flip when it comes loose without pulling.

6.  Keep your grill rack spick-and-span to prevent other bits from causing flare-ups.  CLEAN THAT GRILLING MACHINE!!

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

Thai Coconut Shrimp

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WITH BROWN RICE PASTA

  • 8oz dry brown rice noodles or pasta of your choice
  • 2 cups broccoli florets
  • 2/3 cups light coconut milk
  • 1tbsp tomato paste
  • 3 tbsp natural peanut butter with sea salt
  • 1 tsp ginger, ground
  • 4 cloves garlic minced
  • 1/4 tsp red pepper flakes
  • juice 1/2 lime
  • 1 red bell pepper, sliced into thin strips
  • 1 cup bean sprouts
  • 24 medium raw shrimp, peeled, de-veined, and rinsed under cold running water.
  1. Bring 2 medium pots of water to a boil over high heat.  In one pot, cook pasta according to package directions, then rinse with hot water to ensure pasta doesn’t get sticky when left to stand.  Fluff pasta with your fingers or a fork to further de-clump noodles, the set aside.  In the second pot of boiling water, add broccoli, cover, turn head down to low and simmer for 5 minutes.  Drain and set aside.
  2. Meanwhile, in a bowl, add coconut milk, tomato paste, peanut butter, ginger, garlic, pepper flakes and lime juice.  Use a fork or whisk to thoroughly combine.
  3. Simmer coconut mixture, bell pepper, and bean sprouts in a nonstick pan over medium-low heat for 5 minutes, stirring often to prevent clumping.  Add shrimp and cook for another 2 minutes, then flip shrimp over and continue to cook for a final minute.
  4. Toss noodles and broccoli with coconut-shrimp mixture and serve piping hot!!!

Grilled Chicken Breast with Shiitake Mushroom Vinaigrette

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Ingredients

  • 5 large shiitake mushrooms, stems removed
  • 6 tablespoons canola oil
  • Salt and freshly ground black pepper
  • 1 teaspoon whole-grain mustard
  • 3 tablespoons balsamic vinegar
  • 3 tablespoons extra-virgin olive oil
  • 4 tablespoons finely chopped flat-leaf parsley, plus torn leaves for garnish
  • 4 bone-in, skin on chicken breasts (about 8 ounces each)

Directions

Heat the grill to high.

Brush both sides of the mushroom caps with 4 tablespoons of the canola oil and season with salt and pepper. Place on the grill, cap side down and grill until golden brown and slightly charred, 4 to 5 minutes. Turn the mushrooms over and continue cooking until just cooked through, 3 to 4 minutes longer. Remove from the grill and coarsely chop.

Whisk together the shallots, vinegar, extra virgin olive oil and parsley in a medium bowl until combined and season with salt and pepper. Add the mushrooms and stir to coat. Let sit at room temperature for at least 15 minutes before serving.

Brush both sides of the chicken with the remaining canola oil and season with salt and pepper. Place on the grill, skin side down and grill until golden brown, 4 to 5 minutes. Flip over, reduce the heat of the grill to medium, close the cover and continue grilling until just cooked through, about 7 minutes longer. Remove chicken from the grill and let rest 5 minutes before serving. Serve 1 breast per person topped with some of the shiitake vinaigrette. Garnish with parsley leaves.