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MMAXOUT (Max Interval)
MAX INTERVAL
The goal: Increase reps and strength, high cardio, compete against yourself MAXING out your muscles
Ignite your metabolism with a super intense interval workout. This stop-and-go cardio workout lengthens your body with muscle Xplosions. It’s a competition against yourself to increase your rep ability each set while increasing strength. It sound easy but MAXING yourself each time GUARANTEES a challenge to your body. Reach beyond your comfort zone to produce unbelievable results.
Talk about a calorie burner 1000 per hour plus this is a very intense full body workout.
MMAXOUT GAMES ITINERARY
OUTSIDE EVENTS
9:30AM
Tire Throw 2 attempts
Tire Pull hand over hand
INSIDE EVENTS STATION #1
10am
Accurate Kick (Standing) 2 attempts
Double round kick, one low and one high. Scored byaccuracy to center of a bull’s-eye.
10:30am
30 Second Speed Kick
Most alternating kicks possible in 30 seconds.
Must hear leg tap on the bag.
10:45am
30 Second Speed Punch
Most alternating punches possible in 30 seconds.
Must hear glove tap on bag.
11am
Endless Kick (Alternating)
Kicker will kick until they can no longer kick.
Will be scored by kicks per second.
Time ends at 10 minutes.
Must hear leg tap on the bag.
11:30am
Endless Punch (Jab Cross)
Puncher will punch until they can no longer punch.
Will be scored by punches per second.
Time ends at 10 minutes.
Must hear glove tap on bag.
12pm
Accurate Kick (Jumping) 2 attempts
Scored by accuracy to center of a bull’s-eye. Single kick.
12:30pm
Accurate Punch (double jab, low+high) 2 attempts
Scored by accuracy to center of a bull’s-eye.
STATION #2
10am
Kettlebell Swings
Most swings possible. Max time 5 minutes. Scored by time/reps.
10:30am
Strongest ABS
Hanging with knees to chest. Ranked by time able to hold the position.
11am
Ladder Challenge
Stepping and agility movement through a ladder on the floor. Exampled before competition. Single point deductions for incorrect movements, stepping on the ladder. Scored on accuracy and time.
11:30am
Pull-ups
Scored by total number accomplished in one hang.
12pm
Pushups
Scored by the number of pushups accomplished in 1 minute.
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NOBODY EVER DROWNED IN THEIR OWN SWEAT
MOTIVATION
NOBODY EVER DROWNED IN THEIR OWN SWEAT
MMAXOUT!
MMAXOUT Instructor Alisa Norton (workout of the day)
Start off with 5 suicides sprints
Mark a starting point then mark 4 points out from the starting point that are equal distances from each other (about 10 paces between points)
Run out to the 1st point and then back to the starting point
Run out to the 2nd point and then back to the starting point
Run out to the 3rd point and then back to the starting point
Run out to the 4th point and then back to the starting point
Take a 10 sec. break
Repeat 4 more times.
Do 10 sets of the following exercises: (10 Push Ups, 10 Squats & 10 Mountain Climbers = 1 set)
10 Push ups
-Place your hands shoulder width apart on the floor under your chest, legs extended
behind you : raise and lower your body by bending at the elbows, keeping your body
straight by holding stomach muscles tight and keeping your eyes looking ahead.
Complete 9 more reps.
10 Squats
-Standing with feet a little more than shoulder width apart, slowly lower your buttocks
by bending at the knee and putting your weight on your heels. Your knees shouldn’t
pass your toes. Once you have gone down as far as you can, push through your heels
and squeeze your hamstrings and glutes to bring you back into a standing position, that
is one rep. Repeat 9 more times.
10 Mountain Climbers
-Start in a pushup position with arms extended under the chest, shoulder width apart
and legs extended behind you. Brace your abs and slowly bring one knee towards your
chest. Touch the toe to the ground and then return your foot to the start position.
Do the same motion with the other leg, this is one rep. Continue to alternate legs until
10 reps are completed.
Finish with 4 minutes of Extended Leg Crunches: 20 seconds with 10 second break
Lay on your back with your hands under your head to support your neck, extend your
legs without letting your feet touch the floor. Tighten the abs and bend your knees and
bring your legs into your chest while at the same time lifting your shoulders off of the
floor to bring your elbows to your knees. Lower shoulders to the floor and extend the
legs again without letting the feet touch the floor. Repeat process for 20 seconds then take
a 10 second break. Repeat 7 more times.
MMAXOUT Instructor
Alisa Norton
7 Day Meal Plan for Women
This 7 day meal plan is adjustable to your workout regime. It is basic and recommended but everyone’s nutritional needs are different. Don’t forget your cheat day and watch sugars, fats and sodium in all foods.
Monday
Breakfast:
4Egg whites 
Half Grapefruit
Morning snack:
Protein shake (low calorie/low sugar)
Lunch:
Grilled Chicken Salad with diced and vegetables to taste and apple cider vinegar for dressing
Afternoon Snack:
1 Cup Cottage cheese with sliced fruit or apple sauce
Pre-Workout:
Protein shake (higher carb/sugar) – one hour before Pre workout supplement (NO2, muscle stimulant, B12)
Post-Workout:
6oz Grilled Chicken served with brown rice and spinach, broccoli or brussle sprouts
Before bed:
Protein shake (low calorie/low sugar)
Tuesday
Breakfast:
4 Egg whites Half Grapefruit
Morning snack:
1 cup Cottage Cheese with sliced fruit or applesauce
Lunch:
Low sodium turkey on whole wheat bread with lettuce tomatoes and mustard
Afternoon Snack:
Pecans
Pre-Workout:
Banana with peanut butter – 1 hr before Pre workout supplement (NO2, muscle stimulant, B12)
Post-Workout:
Broiled steak tips with sauté onions and parmesean couscous
Before bed:
Protein shake (low calorie/low sugar)
Wednesday
Breakfast:
1 Cup Oatmeal with protein add raisins or sliced fruit to taste
Morning snack:
Hard boiled egg, celery with peanut butter
Lunch:
Burger with onions, mushrooms, tomatoes, lettuce, mustard (without bun or on pita/whole wheat bread)
Afternoon Snack:
Protein bar, 19grams or less, low sugar
Pre-Workout:
Protein shake (higher carb/sugar) – one hour before Pre workout supplement (NO2, muscle stimulant, B12)
Post-Workout:
Ravioli in red sauce with a salad (low sugar or apple cider vinegar dressing)
Before bed:
Protein shake (low calorie/low sugar)
Thursday
Breakfast:
1 whole egg and 3 egg whites Omelet with vegetables
Morning snack:
Buckwheat blueberry oatmeal pancakes with protein
Lunch:
Chiken salad with slices of yellow, red and orange raw peppers on the side
Afternoon Snack:
Almonds and white cheddar rice cakes
Dinner:
Meatloaf with steamed vegetables
Before bed:
Protein shake (low calorie/low sugar)
Friday
Breakfast:
Buckwheat Oatmeal blueberry pancakes with protein (make extras and refrigerate)
Morning snack:
Protein shake (low calorie/low sugar)
Lunch:
Ground beef on salad with hot sauce
Afternoon Snack:
Celery with peanut butter
Pre-Workout:
Oatmeal with protein, sliced fruit or applesauce – one hour before Pre workout supplement (NO2, muscle stimulant, B12)
Post-Workout:
Broiled chicken with whole wheat pasta
Before bed:
Protein shake (low calorie/low sugar)
Saturday
Breakfast:
Buckwheat Oatmeal blueberry pancakes with protein
Morning snack:
Almonds and white cheddar rice cakes
Lunch:
1 slice Pizza
Afternoon Snack:
Mixture of dried cranberries, unsalted sunflower seeds and pumpkin seeds
Pre-Workout:
Protein shake (higher carb/sugar) – one hour before Pre workout supplement (NO2, muscle stimulant, B12)
Post-Workout:
Broiled salmon with roasted herb/olive oil couscous and steamed vegetables
Before bed:
Protein shake (low calorie/low sugar)
Sunday
Breakfast:
1 Cup Oatmeal with protein add raisins or sliced fruit to taste
Morning snack:
Protein shake (low calorie/low sugar)
Lunch:
Tuna salad with non-fat mayo on a pita with lettuce and tomatoes
Afternoon Snack:
Baked sweet potatoes
Dinner:
Grilled Chicken and potatoes
Before bed:
Protein shake (low calorie/low sugar)
Ultimate Barbeque-Rubbed Chicken
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Prep Time:20 min
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Start to Finish:20 min
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makes:4 servings
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| 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.
*Percent Daily Values are based on a 2,000 calorie diet.
Group Personal Training for the Inexperienced
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
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
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 piece 12 grain bread, toasted with 1 tbsp fat free cream cheese (70 cals)
- 2 cups watermelon (80 cals)
- 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 cup special K cereal (100 calories)
- 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
Fitness at its finest MMAX Out 
