Welcome to MAX10 Fitness

NewsUncategorizedMAX Fit Insider – May 2013

MAX Fit Insider – May 2013

MAX10 Fitness & Boot Camp                                                                                Issue 5
MKG Martial Arts                                                                                                 May 2013

We’re so happy to welcome new members Patty Bulger, Brenda Cruz, Molly Laich, Clark Heaton, Laura Tribble, Georgiana Hang, Eric Stone, Erin Kohlenberg, and Doug MacGillivray to our MKG Fitness family in April!

New class instructing changes: Nicole is now teaching Fusion on Tuesdays at 9:30 am; Mary is teaching Fusion on Thursdays at 6:00 pm.

BMI: what the numbers are and aren’t telling you

BMI stands for Body Mass Index. This number, designed to measure a person’s thickness or thinness, is calculated by the relationship of weight to height. The BMI scale is most accurately applicable to physically inactive groups of people with average body composition. Health care providers use this index as an objective way to approach issues of unhealthy weight with their patients. A BMI below 18 is considered underweight, and a BMI of 30 or more is considered obese. In 2007, the US reported a whopping 63% of adults are overweight to obese.

Because BMI does not take into account muscle weight or bone density, this number is often skewed too low for the older population and those with low muscle mass and skewed too high for athletes who have low body fat and more muscle mass.

The best way to evaluate your “health” is to use a variety of tools: BMI, waist-to-hip ratio, and ratio of lean muscle to body fat.

MAX10 Calendar


Now thru June 1: Fundamentals of Boxing

Mondays: 8pm; Saturdays: 10 am
$5 drop-in for members / $10 drop-in for non-members

Classes taught by ex-pro, Martin O’Malley
Appropriate for all skill levels

Monday, May 20 (thru July 24): 10-Week Boot Camp begins

Round 2…. Mondays and Wednesdays, 7 pm
Cost is $287 + tax for non-members; members please contact Nicole if you are interested in hearing how you can participate – class attendance commitment is required. Sign up on-line

Monday, May 27 Memorial Day: BBQ and class schedule change

MKG will be “closed” on Memorial Day except for an 11 o’clock class offered in each of our 3 programs. After class we will be holding a school wide BBQ Potluck & Field Day! All programs, all ages, family & friends are welcome to usher in the beautiful summer sun and enjoy awesome people, delicious food, and fun outdoor games. RSVP on our Facebook event page: MEMORIAL DAY WORKOUT AND BBQ

Friday, August 9, 6:30 pm: Q3 Fitness Challenge

Mark your calendars now! The Challenge is made up of 12 stations / 1 minute each.
Sign-up sheet and Challenge descriptions are 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.

Sunday, August 11th 9:00 am to 2:00 pm: The Explosive Seminar, Cost: $60

Learn to be explosive and use those hips like you were meant to! This seminar is open to EVERYONE. Feel free to invite your friends, your gym, whoever. Keep in mind that space is limited to 50 guests and your spot will only be reserved once payment has been received. Hosted by CrossFit at MKG. Click here for more info.

Healthy Eating Spotlight

We all know that leafy greens are the superstars of the vegetable world but even carrots get top notch ratings largely because they are high in lutein and beta-carotene. Carrots are also a good source of vitamin B1, vitamin B2, vitamin B6, vitamin K, biotin, fiber, potassium and thiamine.

Carrots can be boiled, sautéed, baked, braised, roasted, grilled, juiced, or eaten raw. They’ve been shown to prevent cancer and heart disease, reduce the risk of stroke, improve vision and dental health, and nourish the skin while slowing down the aging process. Carrots are naturally sweet and make a great, portable go-to snack. So, “what’s up doc?” Next time you are at the store pick up a bag of baby carrots and munch away!

Balsamic Grilled Carrots (recipe courtesy of simplebites.net)


  • 1 pound carrots
  • 4 tablespoons butter, melted
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon chopped fresh rosemary


  1. Heat grill to a medium flame.
  2. Wash carrots and peel, if desired. If your carrots have the fronds still attached, trim to about half an inch, and you’ll have a built-in handle to eat with later.
  3. Whisk together butter, vinegar, and rosemary. Arrange carrots on the grill (or in grill basket) and brush butter mixture over the carrots.
  4. Grill for approximately 20 minutes, turning halfway through and applying more of the butter mixture.
  5. When done, pile into a serving plate and brush on the remaining butter mixture.

Food for thought:
“Just because you’re not sick doesn’t mean you’re healthy” ~Author Unknown

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.


17 thoughts on “MAX Fit Insider – May 2013

  1. I intended to send you one tiny note to help thank you yet again for all the extraordinary pointers you’ve provided in this case. This is incredibly generous of people like you to deliver unhampered just what some people could possibly have offered as an electronic book to generate some cash on their own, even more so seeing that you might well have done it if you wanted. These ideas as well worked to provide a good way to be aware that the rest have the same zeal really like mine to find out a lot more in regard to this condition. I think there are a lot more fun sessions in the future for people who read through your site.

  2. Hey There. I found your blog using msn. This is a really well written article. I will make sure to bookmark it and return to read more of your useful info. Thanks for the post. I will definitely return.

  3. Hi! I know this is kinda off topic however I’d figured I’d ask. Would you be interested in exchanging links or maybe guest authoring a blog article or vice-versa? My website addresses a lot of the same subjects as yours and I believe we could greatly benefit from each other. If you might be interested feel free to shoot me an e-mail. I look forward to hearing from you! Terrific blog by the way!

  4. That is the precise weblog for anybody who wants to seek out out about this topic. You notice so much its nearly hard to argue with you (not that I truly would need匟aHa). You definitely put a new spin on a topic thats been written about for years. Nice stuff, simply nice!

  5. This is really interesting, You’re a very skilled blogger. I’ve joined your feed and look forward to seeking more of your wonderful post. Also, I’ve shared your website in my social networks!

  6. F*ckin?awesome things here. I am very glad to see your article. Thanks a lot and i’m looking forward to contact you. Will you kindly drop me a mail?

  7. A formidable share, I just given this onto a colleague who was doing just a little evaluation on this. And he in reality bought me breakfast because I found it for him.. smile. So let me reword that: Thnx for the deal with! But yeah Thnkx for spending the time to debate this, I really feel strongly about it and love studying extra on this topic. If possible, as you change into expertise, would you mind updating your weblog with more particulars? It is extremely useful for me. Large thumb up for this weblog publish!

  8. I enjoy you because of your own hard work on this website. Ellie really loves managing research and it is simple to grasp why. We all hear all of the powerful manner you convey rewarding tips through your blog and welcome participation from other ones on the area of interest so our child is without a doubt being taught a great deal. Take pleasure in the remaining portion of the year. You’re the one doing a fantastic job.

  9. I precisely wished to appreciate you yet again. I’m not certain the things I would’ve done in the absence of the type of tricks revealed by you on my theme. It had been a real fearsome matter in my position, nevertheless being able to view a new skilled fashion you resolved it took me to weep with contentment. Now i’m happy for this guidance and then hope that you know what an amazing job you happen to be doing instructing many others using your websites. I am certain you’ve never come across any of us.

  10. Hello, you used to write fantastic, but the last several posts have been kinda boring?I miss your great writings. Past several posts are just a bit out of track! come on!

  11. A person essentially lend a hand to make severely posts I’d state. This is the first time I frequented your web page and up to now? I amazed with the analysis you made to create this particular post amazing. Wonderful activity!

Leave a Reply

Your email address will not be published. Required fields are marked *



11552 15th Ave NE Seattle, WA 98125

Copyright © 2024 MAX10 Fitness & Boot Camp | All Rights Reserved.

Request your free fitness orientation today!

Reserve Your Free Class and MAX10 Resource Kit by Entering Your Name, Email, and Phone Here...

Please enable JavaScript in your browser to complete this form.