MAX Fit Insider Issue 3
MAX10 Fitness & Boot Camp – Issue 3
MKG Martial Arts – March 2013
Lots going on at MKG in March and April!
Our 10-Week Boot Camp is off to a great start with Coach Mary leading the Monday-Wednesday group and Coach Dave leading the Tuesday-Thursday group. Boot Camp runs until May 9th. Stay tuned for possible classes to be offered to on-going Fitness Members at the new 7 pm time slot once the 10 week session is complete.
Muay Thai Rounds Test training is continuing on Mondays at 9:30 am and Wednesdays at 8:00 pm. If you are only training your long counts once per week, this is NOT enough. Find time with another tester to meet up for open gym training or in the very least add another day of intense cardio training or interval training with sprints. Best of luck to our Fitness Testers: Ghia Coloma, Samantha Culver, Marijune Doniego, Tom Powers, Mary Lang, Rochelle Escobedo, Laura Samaniego, Kevin Laycock and Sarah Love! Come on out on April 6th to support them and take part in the school-wide pot luck immediately following.
Welcome to our new Fitness members in February: Shu-Min Lin, Erica Zerbe, Jason Wall, Sharyn Wooten and Marta Lang. 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!
PT Co-Op and Fusion classes are now open to ALL Fitness Members. You do not need to have completed your New Recruit period first. PT Co-Op is a fun, cooperative workout doing pad holding, partner drills, relay races and more. You’ll learn more advanced kickboxing techniques in this class to really rev up your workout! Fusion is a hybrid workout combining TRX suspension training with boxing and conditioning drills – a great total body workout! TRX101 classes to review basic principles of the TRX are offered periodically – next one is Tuesday, March 26th at 9:00 am.
New Recruits – at the end of your first 10 weeks? Congratulations! You will graduate into our Corps membership program. Here are the benefits included with your Corps Membership:
- 1-30 min appointment each month for personal training OR nutrition/food log review OR body metrics OR goal-setting and fitness plan review – your choice!
- On-going communication with your Coach – Coaches will provide follow-up on your one-on-one appointments and are available by email for any questions you may have
- Unlimited classes – Ready to train more than 3 days per week? Feel free to come in for as many classes as you like! If you haven’t tried PT Co-Op or Fusion yet, now is the time to give these classes a try.
- Open gym access – You are welcome to come in and train during non-class hours. As long as it’s not being used for classes, it’s fair game!
- Quarterly Fitness Challenge – We offer a Fitness Challenge each quarter. This is a fun event with 12 1-min Challenge stations. Sign up each quarter to track your progress and beat your previous results.
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 <a href=”mailto:nicole.marinez@mkgseattle.com”>nicole.marinez@mkgseattle.com</a>. Thank you!
MAX10 Calendar
Tuesday, March 26, 9:00 am: 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.
Fusion schedule:
Tuesday @ 9:30 am / Wednesday @ 11:30 am / Thursday @ 6:00 pm / Saturday @ 8:00 am
Saturday, April 6, 1 pm – 4 pm: Muay Thai Rounds Test
School-wide potluck immediately following testing
*Holders still needed
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. The first 20 people to pay and RSVP will have their spot reserved. 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.
Healthy Eating Spotlight
We all know the importance of eating green leafy vegetables which pack the greatest nutritional punch. But not all lettuces are created equal stay tuned for a list of the best and worst salad greens in our next issue.
Beef, Arugula and Spinach Lasagna (The Healthy Beef Cookbook, published by John Wiley & Sons) 520 calories; 12 g fat; 49 g carbs; 47 g protein
Ingredients
1-1/2 pounds ground beef (95% lean)
2 teaspoons minced garlic
1-1/4 teaspoons salt, divided
3/4 teaspoon pepper, divided
4 cups prepared pasta or spaghetti sauce
2 cups loosely packed fresh baby arugula (about 1-3/4 ounces)
2 cups loosely packed fresh baby spinach (about 1-3/4 ounces)
1 container (15 ounces) fat free ricotta cheese
2 egg whites
2 tablespoons chopped fresh basil
2 tablespoons chopped fresh oregano
9 uncooked oven-ready (no boil) lasagna noodles (each about 6-3/4 x 3-1/2 inches)
1-1/2 cups reduced fat shredded mozzarella cheese
Instructions
- Preheat oven to 375°F. Heat large nonstick skillet over medium heat until hot. Add ground beef and garlic; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove from skillet with slotted spoon; pour off drippings. Return beef to skillet; season with 3/4 teaspoon salt and 1/2 teaspoon pepper. Stir in pasta sauce. Set aside.
- Combine arugula and spinach. Set aside. Combine ricotta cheese, egg whites, basil, oregano, remaining 1/2 teaspoon salt and 1/4 teaspoon pepper in small bowl.
- Spread 1 cup meat sauce over bottom of 11-3/4 x 7-1/2-inch glass baking dish. Top with 3 noodles, 1/2 ricotta mixture, 1/2 spinach mixture, 1/2 cup mozzarella and 1-1/2 cups meat sauce. Repeat layers. Top with remaining 3 noodles and meat sauce.
- Cover with aluminum foil. Bake in 375°F oven 45 to 50 minutes or until noodles are tender and sauce is bubbly. Remove foil; sprinkle with remaining 1/2 cup mozzarella. Bake, uncovered, 5 minutes or until cheese is melted. Let stand, loosely covered, 10 minutes before serving.
Food for thought:
“Between you and every goal that you wish to achieve, there is a series of obstacles and the bigger the goal, the bigger the obstacles. Your decision to be, to have and to do something out of the ordinary entails facing difficulties and challenges that are out of the ordinary as well. Sometimes your greatest asset is simply your ability to stay with it longer than anyone else.” – Brian Tracy
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.