BootyBOX - Tone, Tighten & Burn

I do love Zumba but I got something new in store for you.  Get ready to sweat! This cardio boxing class is infused with ballet and Pilates moves to strengthen your core and boxing to burn fat and sculpt muscles. 

YOU DON'T NEED TO BE A DANCER..... you will just get sculpted like one! We work on both the core strength and the superficial strength to create a really nice balance and a long, lean, chiseled body

BootyBox uses the principles of interval training – varying intense with moderate effort – to improve health most effectively. This class is for ALL LEVELS. Each section has multiple levels to vary intensity and accommodate different types of exercisers.

With this class you can wear shoes, or challenge your balance and stability by going barefoot. If you are really adventurous you can add in weighted gloves to add arm strength and maximize the cardiovascular health benefits.

 

One of the best benefits of Pilates is body awareness. It changes your shape in and out of the studio by retraining your muscles to support your body the way it should.   

The Workout: Considering that no dumbbells are involved, you’ll be surprised how sore your arms are the next day. And if they’re not? Add the half-pound weighted gloves for more of a challenge.
Your midsection should also feel tender, even though only a short segment at the end of class is done on a mat on the floor. Partly that’s due to the intensity of those moves, but it’s also because the class works your core constantly.

This class is an intense, calorie-burning aerobic workout program that blends the power, speed and agility of boxing with the grace, control, and flexibility of Pilates. This fat-torching, muscle sculpting, core-centric workout is guaranteed to whip you into shape!
The interval gym workout starts with standing Pilates, transitions to cardio-pumping boxing movements, and featuring various core and toning segments. The group class format includes a warm up, cool down, and floor work to target specific muscle groups such as your abs, hips and thighs.

It is estimated that this class burns between 500-900 calories per hour. However, accelerated calorie burn is not the only benefit. Attending regular classes can improve speed, flexibility, and stamina. It can boost energy levels, promote weight loss, dramatically tone the body and strengthen the core.

I have also added optional weight gloves which enhances the workout by toning the arms and maximizing cardiovascular movements. Each glove weighs ½ pound to make basic moves more challenging.

IF YOU ARE READY TO TONE TIGHTEN AND BURN then get to one of my classes at Xtreme Fitness in Kasson.
Sundays at 4:50 (starting March 10th)
Tuesdays at 5:40

Living Lean, Clean & Fit!

Building Muscle to Lose Weight

I used to think the getting the "body I wanted" was all about restriction, cardio, and getting rid of fat. But along my journey I found that strength training was not only a necessity but I actually enjoyed it! Once I made it a habit it changed my abilities and overall shape in ways I never thought possible!

Many of my classes offer a combinatino of cardio and "strength" exercises but the strength is typically a small part of the class. Sure, cardio burns more calories than weight lifting but there is more to it! I usually do a focused strength training 2-3 times a week.

After all, muscle eats fat: Add 1 pound of muscle, and your body burns up to an additional 50 calories a day just to keep that muscle alive. Add 6 pounds of muscle, and suddenly you're burning up to 300 more calories each day just sitting still. It's the "Afterburn" effect, the additional calories your body burns off in the hours and days after a workout.

Aerobic exercise essentially burns only at the time of the workout. Strength training burns calories long after you leave the gym, while you sleep, and maybe all the way until your next workout. Plus, the extra muscle you build through strength training means that in the long term, your body keeps burning calories at rest just to keep that new muscle alive.
One of the Advocare products I have found that has aided in where I am today is the Catalyst. A product meant to help you build the physique you are looking for. FOUND IN MY ADVOCARE STORE

What does Advocare Catalyst Provide?

• Helps Tone Your Muscles Giving you that "Cut" Look
• Gives You Energy and Muscle Strength
• Provides Branch Chain Amino Acids for Your Body

How to Take Catalyst

To take catalyst, it's ideal if you have an empty stomach. An empty stomach is typically, about 2 hours after a meal and 30 minutes before you eat a meal. Take 3 capsules with a full glass of water...yes water and not soda or orange juice. You can take catalyst up to 3 times a day which would be 9 capsules. If you are heading to the gym, walking around the block, playing a game or doing any type of exercise then take your catalyst right before your workout. I usually bring them to the gym and take in the car after I park or during my warmup.

What Does it Do?

Advocare Catalyst supplement works by providing a blend of essential amino acids to supply your body with the muscle-building components it needs.* By sustaining your muscles during exercise or reduced caloric intake, CATALYST supplement helps reduce fat, retain muscle and leaves your body more toned and better defined.*
When you diet or exercise, you might be losing more than you think. Though the goal is to lose fat, a weight loss program consisting of reduced calories and a healthy exercise program can often strip us of the protein our muscles need to remain healthy and to give us the toned, lean look we want. Furthermore, our muscles serve as the engine that burns calories.
Personal Opinion of Supplement:
Catalyst is one of my favorite products. I use it right before every workout and usually at least once more throughout the day. The effect on your muscles is amazing. You will look more cut and maximize your workouts. It is essential for weight loss and workouts. Just remember to take it with a full glass of water and on an empty stomach.

What's in Catalyst?

Key Ingredients:
Branched Chain Amino Acids (BCAA)| L-glutamine| L-arginine| Betaine| Taurine|

Superbowl "Super" Foods

SUPERBOWL "Super" Foods

Eating clean on one of the biggest "food celebrations" next to Thanksgiving can pose its challenges. But just like every other meal there are PLENTY of ways to clean up your dishes and still make them at hit at the party! 

Here's a few of my favorite "party apps"!

Baked Buffalo Chicken Tenders with blue cheese yogurt dipping sauce(Clean Eating Magazine)

SERVES: 8 TOTAL TIME: 35 minutes (plus marinating, overnight is best)

 

Ingredients: 

1 1/2 lb boneless, skinless chicken breasts, cut into 2 1/2 inch chunks

3/4 cup low-fat buttermilk

2 tbsp plus 1 tsp fresh lemon juice (divided)

1/4 cup hot pepper sauce

Olive oil cooking spray

5 tbsp whole-wheat flour

2 1/4 tsp ground cayenne pepper

3 1/2 cups corn flakes ceral finely crushed in a food processor (TRY: Erewhon 100% Whole Grain Corn Flakes Cereal) 

3/4 cup nonfat plain Greek yogurt

1/3 cup crumbled blue cheese

2 tbsp minced scallions

1/4 tsp sea salt

1/8 tsp fresh ground black pepper

Instructions:

1) Preheat oven to 400 degrees. Place chicken in a large resealable bag. In a medium bowl, whisk together buttermilk, 2 tbsp lemon juice and hot sauce. Pour into bag with chicken. Refrigerate for at least 4 hours (or overnight)  

2) Place w wire rack over a large, rimmed baking sheet lined with foil and mist with cooking spray. In a separate large resealable bag, combine hour and cayenne and shake to combine. Place cereal in a small bowl. Remove chicken from marinade, shaking off ay excess, and transfer to bag with flour. Shake until chicken is well coated. Transfer remaining marinade to a small bowl. Working in batches, remove chicken from bag, dip marinade, then roll in cereal. Transfer to rack and mist chicken with cooking spray. Bake for about 22 mimuntes, until chicken is no longer pink in the center.  

-MEANWHILE-

Prepare yogurt sauce. In a small bowl, combine yogurt, remaining 1 tsp lemon juice, blue cheese , scallions, salt, and black pepper and stir to combine. Cover and refrigerate until ready t serve. (this can be made the day before when you marinate. 

Nutrients per serving (3 pieces of chicken and 2 tsbp dip)

Calories: 162 Total Fat: 3g Sat Fat: 2g Carbs: 8 g Protein: 24g Sodium: 236mg    

Spinach Dip (www.thegraciouspantry.com)

 

Ingredients:

• 1 (16 ounce) container low-fat cottage cheese
• 10 ounce container frozen spinach, thawed
• 8 ounce can water chestnuts, chopped fine
• 2 tablespoons onion powder
• 1 teaspoon dried parsley
• 2 teaspoons garlic powder
• 1/2 teaspoon salt

Directions:

1. Using a blender, blend the cottage cheese until it is smooth and creamy.
2. Put the cottage cheese in a large mixing bowl, and add all other ingredients. Stir well.

Nutrients per serving (1/2 cup)
Calories: 64 Total Fat: 1 g Sat Fats: 1 g Sodium: 151 mg Carbs: 7 g Protein: 6 g

 

Southwestern Potato Skins (Clean Eating Magazine)

Serves: 8 Total Time: 2 hours 20 min 

Ingredients:

Olive oil cooking spray
8 6-oz potatoes, scrubbed
1/3 cup chopped red onion
1 small jalapeno chile pepper, seeded and minced
1 clove garlic, minced
1 large tomato, diced
1/2 cup cooked or BPA-free canned black beans, drained and rinsed
1/2 cup frozen corn kernels
1 1/2 tsp ground cumin
3/4 tsp chile powder
1/2 tsp sea salt
3/4 cup low-fat shredded cheddar cheese
1 cup low-fat sour cream
1/4 cup finely chopped scallions
1/4 cup finely chopped fresh cilantro leaves        

Instructions:   

1) Preheat oven to 425. Line a large, rimmed baking sheet with foil and mist with cooking spray. Prick each potato several times with a fork and transfer to sheet. Bake for 50 minutes, turning once. Cool completely, about 1 hour.
-MEANWHILE-
Mist a large skillet with cooking spray and heat on medium-low. Add onion and jalapeno and cook for 3 to 4 minutes, stirring occasionally, until softened. Add garlic and cook for 1 minute more. Add tomato, black beans, corn, cumin and chile powder. Decrease heat to medium and cook, stirring occasionally, for 5 more minutes. 
3) Preheat broiler to high. Slice each potato in half lengthwise. Scoop out flesh, leaving a 1/4 inch shell, reserving flesh for another use.  Place potatoes skin side up on a foil-lined baking sheet. Mist with cooking spray and sprinkle with salt. Broil for 4 to 5 minutes, or until crisp and golden.
4) Remove potatoes from oven, using tongs to carefully flip over. Fill each potato skin with bean mixture and top with cheese, dividing evenly. Return to oven and broil for 4 to 5 minutes more, until hot and bubbly. Remove from oven. Top each with sour cream and sprinkle with scallions and cilantro, dividing evenly. 

Nutrients per serving:
Calories: 104 Total Fat: 5g Sat Fat: 2g Carbs: 9g Protein: 6g Sodium: 257mg  

 

 

 

Master This Move! Clock Lunges

Master This Move! Clock Lunges

I've become a big fan of supersets and even a bigger fan of lunges. Ok just the results of lunges!

This is one of my favorites moves and will give you an already tone and tighten in all the right areas. Take your time and really get a full lunge in each position. 

 

ADDED BONUS: Use dumbbells for added resistance and toning.
STRENGTHEN YOUR CORE by balancing between each lunge on your standing leg.

 

 

Works glutes, hamstrings, quads, and inner and outer thighs
With your hands on your hips, lunge forward with your right foot, sinking down until your right knee is bent 90 degrees [A]. Return to standing. Take a big step to the right and lunge again [B]. Step back to center. Lunge back with your right leg [C]. That's 1 rep. Do 10, then repeat with your left leg.

In my Xtreme Total Body class, we do 3 sets of 12 with other exercises in between each set.

SAFETY REMINDER: Keep your neck in line with your spine throughout the move. This will avoid overtwisting.