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NewsUncategorizedMAX Fit Insider Issue 4

MAX Fit Insider Issue 4

Spring is here. It’s sunny and 65 one day, then raining and 40 the next. Those great sunny days inspire us to get outdoors for our fun and exercise. Just remember that if you are heading off to the mountains for a weekend hike that spring weather is always UNPREDICTABLE! Be prepared for anything. It’s a good idea to keep your car packed with a change of clothes, a waterproof blanket, sunscreen, and rain gear! It takes a little more planning but don’t let it deter you from taking advantage of the milder weather and getting some fresh air!

With only a few short months away from summer, we also start getting a little more focused on our workouts so we’ll look and feel more comfortable in our warm weather and vacation attire – sleeveless dresses and tank tops, swim suits, and shorts. However, exercise alone will most likely not give you the changes you are looking for. You must eat a healthy diet and cut calories to lose weight and body fat. Calories in (food) MUST be less than calories out (energy expended). If you’re not tracking your calories each day, you may be eating more than you think. Portion control is the main culprit.

Try these simple tricks to help eliminate portion-distortion:

  1. Measure accurately. For foods and beverages, use gadgets like a measuring cup, tablespoon, teaspoon, or food scale.
  2. Learn how to estimate serving sizes. “‘Ballpark’ food portion sizes by estimating serving sizes in comparison to known objects,” says Rose Clifford, RD, clinical dietitian in the department of pharmacy services at the WashingtonHospitalCenter in Washington, DC. “For example, three ounces of cooked meat, fish, or poultry is about the size of a deck of cards.” Other easy measurements to eyeball include:
    • ½ cup is the size of an ice cream scoop
    • 1 cup is the size of a tennis ball
    • 1 ounce of cheese is the size of a domino
  3. Use portion control dishware. Pick out smaller plates, bowls, cups, and glassware in your kitchen and measure what they hold. You might find that
  4. a bowl you thought held 8 ounces of soup actually holds 16, meaning you’ve been eating twice what you planned.
  5. Dish out your servings separately. Serve food from the stove onto plates rather than family-style at the table, which encourages seconds.

Welcome to our new Fitness members in March: Thanks for joining our MAX10 community. Please take a minute in class to introduce yourself to anyone new or whom you have not already met. Fitness is more fun when you train with friends!

Spread the word! If you love our classes and instructors, give us a recommendation on Yelp, like us on Facebook and share our posts with your friends. Anybody willing to give a testimonial? Recommendations from customers build businesses and we’d love to have your help. Please let Nicole know if you are willing, or just email your testimonial to me at nicole.marinez@mkgseattle.com. Thank you!

MAX10 Calendar

TOMORROW! Saturday, April 6, 1 pm – 4 pm: Muay Thai Rounds Test & Potluck
School-wide potluck immediately following testing. Come cheer on your fellow fitness members as they kick, punch, knee and elbow their way through their 1-hr endurance test. Good luck to Laura Samaniego, Tom Powers, Mary Lang, Kevin Laycock, Ghia Coloma, Samantha Culver, Sarah Love, Marijune Doniego, and Rochelle Escobedo! Hitters and Holders must arrive no later than 12:29 pm.

Saturday, April 13, 12-1:30 pm: Double-Under Clinic.
The cost is $10 per person and is open to ALL MKG program members. Space is limited to 20 attendees. Space still available. Payment is cash ONLY.

Friday, April 26, 6:30 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. Please note the time change from 6:00 pm – we will now be starting at 6:30.

Saturday, April 27, 11 am – 5 pm: Women’s Self-Defense Seminar
For women and girls age 14 and up. Learn how to identify and avoid bad situations; learn and practice techniques to help you get out of trouble if you find yourself in a bad situation. Great event for a mother/daughter or a group of friends. Cost is $110; $95 if registered before April 15th.

Healthy Eating Spotlight

Leafy greens have been a staple of dieters for countless years.  Low in calories but rich with vitamins, minerals, and disease-fighting phytochemicals – all healthy eating and weight-loss programs encourage you to eat as much as you like (provided you don’t eat them laden with fatty salad dressings and melted butter!)

However, are there varieties that are better for you than others?  Absolutely!  At the top of the list are spinach, kale and swiss chard.  Since these greens tend to have a slightly bitter test when full-grown look for the baby varieties if adding to your salads, or combine with other lettuces with a milder flavor like romaine, watercress or red lettuce.  You will get the widest range of vitamins and minerals by eating more than one variety.

Although romaine lettuce is not at the top of our “healthiest” list (it’s #4), the following recipe makes a great main course salad that appeals to all ages.

California Chipotle Chopped Salad (Chloe’s Kitchen: 125 Recipes for Making the Food You Love the Vegan Way); 4 servings

4 T olive oil                                        ½ t salt
2 T apple cider vinegar                     1 head romaine, cut into bite-size pieces
2 T agave nectar                                 1 lg tomato, finely chopped
¼ c fresh lime juice                            ¼ red onion, finely chopped
1-15 oz can black beans,                   1 avocado, pitted, peeled and diced
drained and rinsed ½ c cooked quinoa
1 garlic clove, minced                       2 T finely chopped cilantro
¼ t chipotle chili powder


  1. To make vinaigrette: Puree 3 T oil, vinegar, agave nectar and lime juice in a blender.
  2. In a small saucepan, heat remaining oil over medium heat. Sauté black beans, garlic, chili powder and salt for 5 minutes. Let cool.
  3. In a large bowl, combine lettuce, tomato, onion, avocado, quinoa, black bean mixture and cilantro. Toss gently with vinaigrette to coat.

334 calories, 10g protein, 37g carbohydrate, 20g fat, 11g fiber 

Food for thought:

“The secret of health for both mind and body is not to mourn for the past, not to worry about the future, or not to anticipate troubles, but to live the present moment wisely and earnestly.”  Siddartha Guatama Buddha

Member contributions are encouraged, so if there is anything you would like to see included in the MAX Fit Insider let me know. Send requests to nicole.marinez@mkgseattle.com.


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