MAX Fit Insider – July 2013

MAX10 Fitness & Boot Camp – Issue 7
MKG Martial Arts – July 2013

NEW! Look for additional classes and class times starting on August 5th! More variety, less wait between classes, and more. Stay tuned for details to be announced in the next 2 weeks!

Muscle and Weight Gain

How we look and feel is a far better measure of how healthy we are than a number on a scale. It’s exactly because muscle weighs more than fat that an active 140 lb person can often wear clothes that are two sizes smaller (and look better in it) than someone who’s 130 lbs and doesn’t exercise.

The muscle may be heavier, but it takes up less space – thus the difference in clothing sizes. It’s important to be aware as well that, unless your training program is designed to increase muscle size, you’re unlikely to gain more than two to five pounds before the amount of fat you lose begins to cancel out the weight increase, and then numbers on the scale begin to go down again. There have been numerous people in our short-term boot camps that only drop about 5-7 lbs; however, a closer look at the numbers reveals that a net loss of 5 total body weight pounds could mean gaining 10 lbs of lean body weight (muscle) while losing 15 lbs of fat!

Congratulations to June new members Alexis Koutlas, Sean Chung, Alison Farley, Michelle Brown and Wendy Olson – thanks for joining our MAX10 Fitness family!

Be sure to check our Facebook page often! Please feel free to post comments about your successes and challenges, question about fitness

MAX10 Calendar

LAST WEEK! June 8 – July 13: 5-week series, Boxing Fundamentals
Taught by 2012 US Olympic Team boxer Queen Underwood!

Saturdays 10 am; Mondays 8 pm
Cost: $5 members; $10 non-members per class

Saturdays,  July 13- August 17:Saturday Scorcher!

A 6-week outdoor conditioning series led by Coach Dave. (See attached flyer.)
Classes are 90 minutes – 8 am to 9:30 am.
Cost:  $65 members; $125 non-members

August 5 – August 29 / 9:30 am: MAX Fit Kids
Ages 5-8 Tuesday/Thursday Ages 9-12 Monday/Wednesday
Cost: $115 + tax includes t-shirt and water bottle

Kids learn how to have fun with fitness.  Classes will focus on the ABCs (agility, balance and coordination).  Parents can drop in to our adult fitness classes during the same time for only $5 + tax.  No membership required – tell all your friends!

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 locker area. Please note the time change from 6:00 pm – we will now be starting at 6:30.  Open to ALL fitness members (except 10-week Boot Campers).  Please review the list of stations – you must know how to do all in order to participate.  There will be no instruction.

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

For meat-eaters, a little red meat is a must!  Beef supplies all the amino acids to repair and build muscle tissue, it produces enzymes and hormones that help prevent illness, and is a natural source of  zinc, B vitamins and iron.  And, steak tastes so good!  But sadly, the tastiest cuts are the ones highest in saturated fat.

The USDA has identified these 5 cuts of beef as extra-lean:

Eye of round roast or steak
Sirloin tip side steak
Top round roast and steak
Bottom round roast and steak
Top sirloin steak

To keep lean cuts tender, choose cooking options that retain moisture such as braising, stewing, boiling, and cooking meat wrapped in foil or parchment paper. If you want to grill or broil lean cuts of beef, marinate them first. A short marinade will impart flavor, but a long one—between 6 and 24 hours—will help tenderize the meat as well as add flavor. A proper marinade requires an acidic ingredient such as vinegar, wine or citrus juices, combined with a little oil, herbs and spices.

          Lemon Herb Marinade (enough for 4 steaks)

½ c vegetable or olive oil
2 T red wine vinegar
¼ c juice and grated rind of 2 lemons
1 T fresh basil or 1 t dried
1 shallot or 1 lg onion, minced
¼ t oregano
1 T low-sodium soy sauce
6 cloves garlic, crushed
½ t black pepper

Process all ingredients in a blender until smooth.  Marinate steaks for 2-24 hrs.

Food for thought: