MAX Fit Insider Issue 2

MAX10 Fitness & Boot Camp
Issue 2

MKG Martial Arts
February 2013

Great turnout for the Fitness Challenge last Friday! We had 20 competitors battling the clock to complete as many reps as possible in 12 different Challenges. It was awesome to see everyone working so hard yet having so much fun! If you weren’t able to participate last week, mark your calendars now for the next Challenge in April (see below).

Another great test of mental and physical conditioning is coming up on April 6th – the Muay Thai Rounds Test.   Rounds testing is tradition at MKG.  Testers will complete the 1-hr, 10-round or 5-round events.  Fitness members are highly encouraged to participate!  First time participants will do the 1-hour test.  This is the first level and a test of endurance.  Testers will perform Muay Thai long counts (18, 15, or 17-counts) for one hour straight with no breaks!  Testers may choose which long counts they would like to do but you must stick with the same drill for 15 minutes.  Holders will switch every 15 minutes.

Wednesday 8:00 pm PT Co-Op will be temporarily changed to Rounds 101 for test preparation. However, you do not need to be signed up for the Rounds Test to come to this class. Hanan will be teaching the long counts – both holding and hitting; it will still be a great workout. And, if you are still on the fence about participating come in this Wednesday and check it out! For those of you unable to make the 8 pm class, we will find other training opportunities for you – WOW training on Fridays and possibly a Monday morning or Saturday early morning time. Please respond to Nicole if you are interested.

Welcome to our new Fitness members in January: Christina Becerra, Lane Stadlman, Adele Jerista, Chad Berg, Kiymbah Tyburc, Lisa Carroll, and Thao Diep! Special thanks to Kiymbah for referring both Christina and Adele earning Kiymbah 2 free months of membership!
MAX10 Calendar

Thursday, February 7, 5:30 pm: TRX101
Curious about Fusion? Never tried TRX suspension training? This 30-minute informational class will cover TRX training principles, show how to adjust the straps for different exercises, and review progressions and regressions so you get the most benefit from your workout. RSVP is required; must have 4 people signed up for the class to hold.

Fusion schedule:
Tuesday @ 9:30 am / Wednesday @ 11:30 am / Thursday @ 6:00 pm / Saturday @ 8:00 am

Saturday, February 16, 8:00am: Nutrition Workshop
FREE! Guests welcome. Sign-up sheet on the MAX10 Board.

Join Coach Marco for a discussion on what, when and how to eat for weight loss and optimal nutrition with an emphasis on a plant-based diet. Marco is a certified nutrition coach and fitness trainer with over 15 years of experience.

Saturday, April 6:  Muay Thai Rounds Test
Cost: $35, incl t-shirt
Must RSVP and pay by Saturday, February 2nd
Sign-up sheet is on wall directly behind the changing rooms

Friday, April 26, 6:00 pm: Q2 Fitness Challenge
This will be the second quarterly Challenge of 2013. 12 stations / 1 minute each
Sign-up sheet for the Q2 Fitness Challenge will be posted on the MAX10 board in the student lounge (locker area) beginning April 1.

Healthy Eating Spotlight

The idea that “you are what you eat” has been around since at least the early 1800s. This thought suggests that you need to eat good food to be fit and healthy.  One way to do that is to heighten your awareness of what you are putting in your mouth through logging your snacks and meals.  If you are just starting out or recommitting to a fitness and nutrition plan we highly recommend that you write everything down to help you get a better understanding of your own personal nutrition habits.

However over time, this can be tedious and most people won’t stick with it. So, instead of focusing on numbers of calories and percentages of fats, carbs and protein try simply moving to a more plant-based diet. Use this list of dos and don’ts from Nutrition Action Healthletter (June 1996) as your guide:

• DON’T eat ground beef and other fatty meats. Red meat is the largest source of fat in the average American’s diet
• DON’T eat even lean red meat more than 3 times per week. Even lean red meats have been linked to increased risk of colon and prostate cancers
• DO eat “plants-only” dinners at least 3 times per week. Replace meat, seafood, poultry, cheese and eggs with more vegetables, beans and grains
• DO make nearly all your snacks fruits and vegetables
• DO switch to fat-free or low-fat milk, yogurt, cheese and ice cream.
• DON’T eat pizza or other cheese-drenched foods more than once or twice a month. Cheese is one of the highest-fat dairy products that we regularly consume. Try adding more veggies to your pizza and skip the cheese!
• DO go for whole grains. The easiest switch to make is with your breads and crackers – go for whole wheat listed first in the ingredients label
• DON’T rely often on prepared meals for quick solutions when you are hungry – prepared foods account for 75% of our sodium intake
• DON’T overload on sweets
• DO take a multi-vitamin-and-mineral complex. Vitamins can’t fix a broken diet but they may make a good diet better.
• DON’T overdo it if you drink alcoholic beverages. Women – 1 per day / Men – 2 per day. Although a moderate amount may offer a decreased risk of heart disease, keep in mind that these beverages are usually high in calories.

Roasted Sweet Potato & Scallion Salad (Serves 4)
Calories: 240 / Fat: 11 g / Carbs: 31 g / Protein: 7 g / Fiber: 8 g / Sodium: 250 mg

1 lb sweet potatoes, peeled                                      1 T balsamic vinegar
2 bunches scallions, cut into ½” pieces                1 t brown sugar
2 T canola oil, divided                                             8 c mixed greens salad
1 T reduced-sodium soy sauce                               1/4 c roasted and salted pumpkin seeds

Preheat oven to 450 F. Cut the sweet potatoes into 1/3” thick sticks. On a rimmed baking sheet, toss the sweet potatoes and scallions with 1 T of the oil. Roast until the sweet potatoes are tender, 10-12 min. Remove and allow to cool. In a lg bowl, whisk the soy sauce, vinegar, and sugar with the remaining 1 T of oil. Toss the salad greens with the dressing. Top with the sweet potatoes, scallions and seeds.

Food for thought:
“The more intensely we feel about an idea or a goal, the more assuredly the idea, buried deep in our subconscious, will direct us along the path to its fulfillment.” – Earl Nightingdale