Monday, September 27, 2010

FIT TO EAT RECIPE - WHOLE WHEAT PITA CRISPS (VIDEO)

HEALTHY SNACK - WHOLE WHEAT PITA CRISPS (VIDEO)

Certified Nutritionist, Laura D, shows you how to make healthy whole wheat pita crisps snacks for you to munch on. The video was shot at out Fit Firm N Fab Fitness Weekend Getaway for Women in Aug 2010 and this snack was a hit.

Try this recipe for yourself...I love them and made them last night...mmmmmmmmmmm!





WHOLE WHEAT PITA CRISPS RECIPE


Ingredients:

1 thin whole wheat pita, approx 6"diameter. (Not Greek style as they are too thick).

1 tbsp extra virgin olive oil

1 tsp chopped dried rosemary

1/2 tsp garlic powder

Sea salt and ground pepper to taste


Instructions

Preheat the oven to 385 degrees F. Cut the pita in half and open it to make 4 pieces.

Combine the olive oil with the rosemary and garlic and mix well. Using a pastry brush, paint the olive oil mixture onto each 1/4. Pile all the pieces on top of each other and cut into half and then half again making 16 triangles.

Without overlapping them, place the triangles on a cooking sheet and bake for 7 to 12 minutes until crisp. Check often so as to not burn them.

Remove from the oven and serve them with your favourite healthy dip or store them in an airtight container for later use. To save time, make the whole pack of pita and portion them out for healthy snacks.


CONTACT LAURA

Laura Discepola, RNCP/ROHP, PTS
Registered Nutritional Consulting Practitioner
Registered Orthomolecular Health Practitioner
Can-Fit-Pro PRO-Trainer, NWS & CPR Instructor
Personal Trainer (PTS) & Chef
lauradnutrition@rogers.com

Look out for Laura’s new book Fit to Eat coming soon!

Wednesday, September 22, 2010

LADY SPARTACUS AB WORKOUT

LADY SPARTACUS AB WORKOUT - Estella " Lady Spartacus" Hom is at it again, this time with the Spartacus Ab and Core Workout. See this workout and more in the upcoming Spartacus 2.0 Workout Program coming soon.



LADY SPARTACUS AB WORKOUT


I've been receiving several requests for more bodyweight workouts, so here is a simple fat burning ab workout that you can do using only your bodyweight. No equipment necessary and it can be done anywhere!

Based on the Spartacus Workout Challenge from Funk Roberts and Men’s Health Fitness Magazine, this exercise protocol is comprised of 10 different exercises, done for 3 rounds. Perform each move for 60 seconds, as fast as you can with good form, followed by 15 seconds of rest. After the set, take a 2 minute break and go for 2 more rounds of the same circuit or do what I sometimes do - combine it with a round or two of kettlebell moves.
Get your FREE Funk Roberts 4 Week Spartacus Workout at http://www.spartacusworkout.com/



Watch for the next Lady Spartacus workout: An intense full body workout with kettlebells


LADY SPARTACUS AB WORKOUT


1. FROG MOUNTAIN CLIMBERS

2. LEG RAISES

3. KNEE IN/OUTS

4. SPEED SKATERS

5. SIDE PLANK ELBOW/ KNEE CRUNCH - 30 SECONDS PER LEG

6. SQUAT ALTERNATE SIDE PUNCHES

7. RUN AND HIT THE DECKS

8. ALT FRONT SIDE AND BACK KICKS

9. PLANK WITH ARM AND LEG EXTENSION

10. ONE LEG HEALTH LIFTS

Tuesday, September 21, 2010

WEIGHTED VEST WORKOUT DEMO AT MMA EXPO

Funk Roberts demos different exercises that can be done with while wearing the MiR Weighted Vest at the 2010 MMA Expo in Toronto. Funk also went through the importance of Strength and Conditioning training for combat athletes and focused on using Interval Training as one of the most effective ways to achieve this.




MIR WEIGHTED VEST WORKOUT
http://www.mirweightedvest.com/


10 exercise circuit – perform each exercise without rest for 45 seconds each with 10 sec rest wearing MIR Weighted Vest.

Rest for 90 seconds and repeat circuit for a total of 3 rounds

1. SPRAWLS

2. PUSHUP TWIST KICK

3. TUCK JUMPS

4. PLANK TO PUSH UP

5. BURPEE (8 COUNT)

6. BEAR CRAWLS TO CRAB WALK

7. MOUNTAIN CLIMBERS

8. PLYOMETRIC SKATER JUMPS

9. PRISONER SQUATS

10. ALT BACK BRIDGE



WARRIOR CIRCUIT WORKOUT #1


5 Stations – perform each exercise for 1 minute and move to the next station
Rest for 1 minute and repeat for total of 3 rounds
Each round is 5 minutes of work

1. MEDICINE BALL SQUAT AND THROW – medicine ball

2. Push Ups with Perfect Pushup

3. One arm Kettlebell Swings – Alternate

4. DB 1-2 PUNCH - Punching bands

5. SLAM – old school medicine ball

 
Funk Roberts
http://www.funkmma.com/

Wednesday, September 15, 2010

MUAY THAI STRENGTH AND CONDITIONING CIRCUIT

LANNA MUAY THAI STRENGTH AND CONDITIONING CIRCUIT




Every week, I do the Lanna Muay Thai Circuit workout to help with my conditioning for my fight in Thailand. This is a 22 station circuit that targets every muscle in your body, helps improve your Muay Thai, strength and power, plyometrics explosiveness, strengthens the core and abs, cardio and conditioning, skipping and because of all of this - YOU WILL BURN A TON OF CALORIES AND FAT!!!!!


LANNA MUAY THAI STRENGTH AND CONDITIONING CIRCUIT

Every week, I do the Lanna Muay Thai Circuit workout to help with my conditioning for my fight in Thailand. This is a 22 station circuit that targets every muscle in your body, helps improve your Muay Thai, strength and power, Plyometrics explosiveness, strengthens the core and abs, cardio and conditioning, skipping and because of all of this - YOU BURN A TON OF CALORIES AND FAT!!!!!

You will burn way over 1000 calories and continue to burn fat for 24-36 hours after completing this at a high intensity.

22 STATIONS

1 Minute of work followed by 30 seconds of skipping followed by 30 second rest/transition

MOUNTAIN CLIMBERS - Knees outside elbows
ALTERNATING BOSU BALL KNEES
SLIDE BOARD SPRAWLS
HINDU PUSH UPS
MEDICINE BALL SQUAT AND OVERHEAD THROW
ALTERNATE SIDE MEDICINE BALL SLAMS
ALTERNATING BOSU BALL FRONT TEEPS
LEBERT SYSTEM LEG CIRCLES - CLOCKWISE (30 SEC) COUNTER CLOCKWISE (30 SEC)
FLUTTER KICKS - SCISSORS - LEG RAISES 20-20-20
PLANK
HEAVY BAG PUSH AND CATCH
HEAVY BAG FREESTYLE
JAB AND KICKS
ROMAN CHAIR WALL SIT
SPEED BAD - 3 COUNT
MEDICINE BALL SIT UPS
HEAVY BAG RUN AND PUNCH
JAB-CROSS- SPRAWL (1-2 SPRAWL)
HEAVY BAG ALTERNATING KNEES
LEBERT HURDLE JUMP AND CRAWL THROUGH - CRAWL ON ELBOWS AND TOES
MEDICINE BALL PLYO BURPEES
BATTLING ROPES - SMALL WAVES 30 SEC - LARGE WAVES 30 SEC



http://funkmma.com/

http://lannamuaythai.ca/

HEALTHY BREAKFAST OPTIONS

Nutritionist Laura D takes you through some amazing breakfast options.  Check out the healthy proteins, carbs and fats that you can include in your morning breakfast meal.  I love the Yogurt-Cottage Cheese Mix (I'm telling you if you don't like cottage cheese just add yogurt and mmmmmmmm)

Remember breakfast is the most important meal of the day.  it is the best way to kick-start your fat burning metabolism. the sooner you eat breakfast teh sooner you start to burn fat

MAKE SURE YOU EAT BREAKFAST EVERY MORNING!






Laura D. Nutrition

Laura Discepola,

RNCP/ROHP, PTS
Registered Nutritional Consulting Practitioner
Registered Orthomolecular Health Practitioner
Can-Fit-Pro PRO-Trainer, NWS & CPR Instructor
Personal Trainer (PTS) & Chef
lauaradnutrition@rogers.com

Sunday, September 12, 2010

HOW TO START A RUNNING PROGRAM

SUPPORT OUR FIT FIRM N FAB TEAM - CLICK HERE!






IMPROVE THE HEALTH OF YOUR HEART


Look no further than a pair of great running shoes. Running can be one of the most exhilarating forms of cardio. Reducing your heart rate is the best way that you can improve your heart health. The average person has a resting heart rate of 72 beats/minute. What’s yours?

Since its fall, stay off the treadmill in the gym and hit the trails or quieter streets in your neighbourhood. Asphalt provides greater cushion for your knees so avoid running on the sidewalk if at all possible.

If you are a beginner to the sport, try walking for 1 minute, then running for 1 minute. Alternate between walking and running for a total of 15 minutes.

The following week increase the running time to 2 minutes (while still alternating with 1 minute of walking), the next week, run for 3 minutes, then 4, then 5 minutes the 5th week.

Once you feel comfortable running for 5 minutes, you’ll be okay to run 15 minutes straight. You can increase your distance by 10% each week.

Don’t increase your distance by more than 10% or you’ll risk injury.


Most importantly give yourself regular goals so that you can continually achieve success. To that end, join the Fit, Firm ‘n Fab Run For The Cure Team on Sun. Oct. 3rd for a 5K run and a great cause. Join the team here: www.runforthecure.com/goto/fitfirmandfab

See you out for a run!

Davelle
http://www.fitfirmnfab.com/



Saturday, September 11, 2010

BEST MULTI-VITAMIN - TIGER PAK

TIGER PAK - MULTI-VITAMINS





TIGER PAK

Tiger Pak was created for those who wish to take their training to the next level! Without the proper micronutrient foundation, you will be spinning your wheels! This happens all to often with even the most serious of athletes and bodybuilders… the basics get overlooked and because of it, athletic performance, growth, strength and fatloss suffer, BIGTIME! You NEED the basics to guarantee that every physiological process runs the way that it should! Tiger Pak provides all the essential vitamins, minerals and other micronutrients to keep your body performing at optimal levels!


If you put excessive physical demands on your body, you need Tiger Pak!

- Comes in a convenient ‘take anywhere’ packet
- 6 tablets and softgels
- Fully loaded with all of the micronutrients you NEED to perform your best
- Contains over 35 active ingredients!

Tiger Pack

Hardcore Training Supplement
30 Packs

Nutrition Facts
Serving Size: 1 packet
Amount % Daily Value

Vitamin A – 10000IU 200% (Fish Liver Oil)
Vitamin B-1 – 100mg 6666% (as thiamine mononitrate)
Vitamin B-12 – 100mcg 1667% (as cyanocobalamin)
Vitamin B-6 – 100mg 5000% (as pyridoxine hydrocloride)
Vitamin C – 1000mg 1668% (ascorbic acid)
Vitamin D – 600IU 150% (67% as cholrcalciferol / 33% as ergocalciferol)
Vitamin E 400IU 1333% (d-alpha tocopherol)
Acerola – 10mg *
Bentonite Clay – 5mg * (Trace Mineral Complex)
Biotin – 100mcg 33%
Boron – 1.5mg * (citrate/ aspertate/glycerate)
Bromelain – 25mg *
Calcium – 500mg 50% (carbonate)
Chloride – 43.5mg 1% (as potassium chloride)
Chloride – 45mg *
Choline – 100mg * (bitartrate)
Chromium – 100mcg 84% (amino acid chelate)
Citrus Bioflavanoids – 500mg *
Copper – 150mcg 75% (as amino acid chelate)
Folic Acid – 400mcg 100% (as thiamine mononitrate)
Hesperdine Complex – 50mg *
Inositol – 100mg * (monophosphate)
Iodine 75mcg 50% (from Kelp)
Lecithin – 1200mg * (as soya lecithin providing 61% phosphatides)
L-Glutamic Acid – 50mg * (as hyrocloride)
Maganese – 1mg 50% (amino acid chelate)
Magnesium 250mg 63% (oxide)
Molybdenum – 50mcg 67% (amino acid chelate)
Niacinamide – 100mg 500%
Pantothenic Acid – 100mg 1000% (as calcium pantothenate)
Para-Aminobenzoic Acid – 100mg *
Potassium – 47.5mg 1% (as citrate)
QuercetinDihydrate – 50mg *
Rutin – 50mg *
Selenium – 50mcg 72% (amino acid chelate)
Zinc 11.25mg 75% (amino acid chelate )

* % Daily Value Not Established

Other Ingredients:
Gelatin, Glycerin, soybean oil, Di-Calcium Phosphate, Magnesium Stearate, Stearic Acid, and Cellulose.

SUGGESTED USE:
As a Dietary Supplement
Take 1 packet daily with food.

CAUTION:
Do not exceed recommended dose. Pregnant or nursing mothers, children under 18, And individuals with a known medical condition should consult a physician before using this or any dietary supplement.

WARNING: KEEP OUT OF REACH OF CHILDREN
Accidental overdose of iron containing products is the leading cause of fatal poisoning among children under the age of six. Keep this product out of the reach of children. In case of accidental overdose, call a doctor or poison control immediately.

ALLERGEN WARNING: Contains FISH (GADUS, SHARK) & SOY (SOYBEAN OIL & LECITHIN)




Friday, September 10, 2010

MOST EFFECTIVE METHOD OF TRAINING FOR FAT LOSS

HIGH INTENSITY INTERVAL CIRCUITS

Over the past 2 years after totally transformed my workout from boring 1 hour in the gym session that really didn’t get me the results I was looking for at home, High Intensity Circuit Workouts that have transformed my body into a fat burning, muscle sculpting machine. At over 40, I am no doubt in the best shape of my life!

Here’s why:

After cardiovascular exercise or weight training, the body continues to need oxygen at a higher rate than before the exercise began.

This sustained oxygen consumption is known as excess post exercise oxygen consumption (EPOC).

High intensity interval circuit workouts place such an intense demand on the system that it takes your body up to 36 hours to work its way back to homeostasis (a normal state). That means you'll incinerate calories for hours after you finish training, even if you're just lying on the sofa or creeping on Facebook.

High Intensity Interval Strength Training using your own bodyweight for example is the most effective way to burn fat and builds lean muscles. The workouts that I do will boost your metabolism for as long as 24 to 48 hours after the workout is over. The more intense your workouts are the more fat you will burn and the stronger and leaner you will become.





My high intensity interval bodyweight workouts will also improve your cardiovascular strength and endurance, agility, balance, speed, and power.


The reason why I keep my workouts short is because you are supposed to be pushing at your maximum effort. It is simply not possible to sustain this kind of intensity over longer periods of time.

Simply put, if you have anything left at the end of these workouts, then you didn’t train hard enough. It is really that simple.

Everyone has their own level of what max effort means, but the one thing that we should all have in common at the end of these workouts is that we should be completely wiped out. You are the only one that controls the intensity of these workouts.

Everything depends on your effort and how much you are prepared to push in these few minutes of training. If you decide to put comfort before intensity then you are trading away your results.

WHEN YOU TRAIN WITH INTENSITY
YOU WILL GET RESULTS!

Below is the workout that we did that had be sweating and burning fat hours after I was done.

BODYWEIGHT CIRCUIT WORKOUT


10 Exercise Circuit
Perform each exercise for 30 sec followed by 10 sec rest
Complete all exercises for 1 round...Rest for 1 minute and repeat for 2 more rounds

BODYWEIGHT WORKOUT -
Complete 3 full rounds –
 TOTAL WORKOUT TIME – 20 MINUTES

1. BURPEE JACKS

2. DIVE BOMBERS

3. JUMP SQUATS

4. ALT LEG AND ARM LIFT

5. BEAR WALK

6. SINGLE LEG SQUATS (3 PER SIDE)

7. WALKOUTS

8. STEP BACK AND KNEE JUMPS

9. WINDSHIELD WIPERS

10. WINDMILL


Anyone can do this workout!  - Good Luck

Funk Roberts

Thursday, September 9, 2010

IS JUICE GOOD FOR YOU? YOU MAY BE SHOCKED AT THE ANSWER!!!

Certified Holistic Nutritionist Laura D answers the question "Is juice good for you?"  Listen up closely and pay attention to this video, you may be SHOCKED!!!!





Contact Laura D and set up a face to face or online nutrition consultation/assessment

Laura Discepola - lauradnutrition@rogers.com




RNCP/ROHP, PTS Registered Nutritional Consulting Practitioner
Registered Orthomolecular Health Practitioner
Can-Fit-Pro PRO-Trainer, NWS & CPR Instructor
Personal Trainer (PTS) & Chef

Wednesday, September 8, 2010

FUNKMMA SUPER BAD AB WORKOUT VIDEO – PART 1 AND PART 2


For an MMA fighter having strong abdominals is arguably the most important muscle because they stabilize your entire body, protect you from viscous body blows and while they don't generate as much power as the other muscles, they're still incredibly powerful.

But having strong abdominals is not just for a fighter, even you can too benefit too.

Strong abs improves your posture by helping you stand up straighter and taking unwanted strain off your back.

You can decrease the risk of back injury. Your strong abs helps to take some of the load when lifting heavy objects.

Playing sports or doing other athletic activities exposes you to many injuries liked pulled abs. Working the abs and making them strong will decrease your chance of injury.

My Super Bad Ab Workout is broken into two parts. Part 1 is to be performed on Monday and Thursday and Part 2 can be done Tuesday and Friday.

This workout is an 8 exercise interval circuit... FYI - I LOVE MY INTERVAL CIRCUIT TRAINING WORKOUTS.

You will need your Gymboss Interval Timer to set the timer to 30 seconds of work followed by 5 seconds of rest. Complete all 8 exercises without rest for one round. Rest for one minute and then repeat for a total of 3 rounds.

It’s tough and you may have to work up to making it through the complete workout, but don’t give up, keep working hard and you will have Super Bad Abs.

NOTE: in order to see the six-pack underneath the fat you may have in your midsection, you must have a clean diet – check out this nutrition plan.

Add this workout to the end of one of my Funk Roberts Interval Training Workouts or your training regime

Super Bad Abs Weekly Routine:


Monday: Super Bad Abs Part 1
Tuesday: Super Bad Abs Part 2
Wednesday: Rest
Thursday: Super Bad Abs Part 1
Friday: Super Bad Abs Part 2
Saturday: Rest
Sunday: Rest

SUPER BAD AB WORKOUT PART 1




SUPER BAD AB WORKOUT PART 2




SUPERBAD AB WORKOUT PART 1


8 Exercise Circuit
Perform each exercise for 30 seconds followed by 5 sec rest
Complete all exercises without rest for 1 round

Rest for 1 minute and repeat for 3 complete rounds

EXERCISES
IN & OUTS
UNICYCLES FORWARD
REVERSE UNICYCLES
UP AND OVER'S
FUNKY FROGS
BICYCLES CRUNCHES
SCISSOR KICKS
HIP HOP RAISES


SUPER BAD AB WORKOUT PART 2

8 Exercise Circuit
Perform each exercise for 30 seconds followed by 5 sec rest
Complete all exercises without rest for 1 round

Rest for 1 minute and repeat for 3 complete rounds

CRUNCHES
LEFT SIDE OBLIQUE CRUNCHES
RIGHT SIDE OBLIQUE CRUNCHES
LEG HOLDS -- 3 INCHES OFF GROUND
LEG HOLDS -- OPEN AND SHUT
LEG CIRCLES CLOCKWISE
V-UP -- RIGHT HAND TO LEFT LEG
V-UP -- LEFT HAND TO RIGHT LEG

RECEIVE 20% OFF ALL KIMURAWEAR FIGHT GEAR AT HTTP://WWW.KIMURAWEAR.COM - PUT FUNKMMA WHEN YOU CHECK OUT
 

 

Sunday, September 5, 2010

2 GREAT PROTEIN SMOOTHIE RECIPES

Check out these great Protein Smoothies put together by Registered Nutritionist Laura D.
I drank these before I went for my runs, but you can use these for breakfast, as a mid morning or afternoon meal or post workout.

CHOCOLATE MONKEY PROTEIN SMOOTHIE



CHOCOLATE MONKEY PROTEIN SMOOTHIE

1 scoop vanilla whey protein powder (made with stevia)
1 tbsp unsweetened cocoa powder
1/2 a medium banana
1 cup water
6 ice cubes

Place all ingredients in a blender; blend until SMOOTH. Pour into a chilled glass and serve.



WILD BERRY BLAST PROTEIN SMOOTHIE





WILD BERRY BLAST PROTEIN SMOOTHIE

1 scoop vanilla whey protein powder (made with stevia)
3/4 cup mixed frozen berries (strawberries, raspberries, blueberries and blackberries)
1 tsp vanilla extract (optional)
1 1/4 cup water
6 ice cubes

Place all ingredients in a blender; blend until SMOOTH. Pour into a chilled glass and serve.
 
CONTACT LAURA D
Laura Discepola, RNCP/ROHP, PTS
Registered Nutritional Consulting Practitioner
Registered Orthomolecular Health Practitioner
Can-Fit-Pro PRO-Trainer, NWS & CPR Instructor
Personal Trainer (PTS) & Chef
ldiscepola@rogers.com

Friday, September 3, 2010

7 STEPS TO A PERFECT PACKED LUNCH

Hey guys,


Georgette is a good friend and amazing trainer out of Pennsylvania. She has an incredible network of great Bootcamp and Personal Trainers. She also has a great NutriFitness Magazine with tons of information including this one that I wanted to share with you.

In this article, Georgette gives you some great tips on how to pack lunches for your kids and for yourself. 

This article is right alongside with my nutrition philosophy and what I follow for lunches as well.

So have a read...

7 STEPS TO A PERFECT PACKED LUNCH
By Georgette Pann

Summer vacation is winding down, fall is approaching and the kids are going back to school.

It's time to examine the art of packing the perfect lunch.

While it is easy to rely on the school cafeteria for the kids and fast food meals for you, this method will quickly result in unwanted pounds.

The only way to ensure that you and your kids are eating a nutritionally balanced, health promoting lunch is to pack it yourself.

According to Ann Cooper and Lisa M. Holmes in their book, Lunch Lessons, "When it comes to nutrition, children are not just miniature adults. Because they're growing, they have different dietary needs." (Their daily serving recommendations are in boxes below.)

Use the following 7 steps as your guide for packing healthy lunches that cover the spectrum of nutrients that your growing kids needs.

Don't have kids? Keep reading. You'll need these steps when packing your own nutrient-dense, fitness lunches.


Step 1: Hydration


Every function of the human body requires water, so it's a no-brainer that water should be included in your packed lunch. Eight glasses a day is a minimum.

It's easy to fall into the trap of giving kids juice or soda pop, and once your kids are accustomed to drinking these sugary treats expect a battle when you switch to water. This is one fight that is worth winning.

Remind yourself that the sugary drinks are filled with empty calories, which quickly lead to weight gain. Sugar also robs the body of vital nutrients and minerals.

 
Step 2: Protein

2 – 3 servings daily
1 serving equals:
2 – 3oz meat,
1/2 cup cooked beans,
1/3 cup nuts or one egg

Protein is an essential part of lunch, both for you and your kids. Kids need protein to support their growing body, and you need plenty of protein in order to grow and maintain lean muscle tissue.

Here's a list of healthy protein sources: fish, beans, tofu, nuts, eggs, chicken, turkey, lean pork and lamb.

Limit the amount of high-saturated-fat protein that your kids eat to no more than 3 servings per week. These include cheese, hot dogs, salami, bacon and sausage.


 

Step 3: Whole Grains


Kids 6-9 yrs: 4 – 7 servings daily

Kids 10-14 yrs: 5 – 8 servings daily

Teens: 6 – 9 servings daily

1 serving equals: 1 slice of bread, 1/2 bagel, 1/2 cup cooked rice, 1/2 cup pasta, 1 cup of whole grains

Whole grains are one of the major building blocks of a healthy meal. The key word here is "whole" meaning not refined.

White bread, bagels, pasta and rice have been stripped of the nutrients and minerals. As a result these items convert quickly into sugar, leaving your child drained after an initial quick burst of energy. Always avoid refined white grain products.

Here's a list of healthy whole grains: oatmeal, brown rice, quinoa, millet, bulgur, whole-wheat or sprouted grain bread, barley, whole grain cereal and whole wheat pasta.



Step 4: Veggies


4 – 9 servings daily
1 serving equals: 1 cup raw of 1/2 cup cooked vegetables

When it comes to veggies, variety is key. Choose a array of colors like orange, red, purple, green, blue, white and yellow to make sure that your kids are getting all of the necessary vitamins, minerals and phytochemicals.

Don't save vegetables for dinnertime. Pack each lunch with lots of colorful vegetables.

Try these veggie-packing ideas: Put a small container of hummus with cut veggies for dipping. Fill your sandwiches with baby arugula, roasted peppers and slices of tomato. Pack a container of veggie and whole wheat pasta instead of a sandwich. Invest in a small thermos and fill it with vegetable soup.


Step 5: Fruit


3 – 5 servings daily
1 serving equals: 1/2 cup cut fruit, whole fruit size of tennis ball, half a banana, 1/2 cup 100% fruit juice

Fresh fruit is filled with vitamins, nutrients and minerals. As with your veggies, choose a variety of colors to ensure that your kids are getting a range of nutrients.

Stay away from fruits that are canned and coated in syrup, and also from fruit snacks and chews that contain added sugars. If fresh fruit is not readily available then go for plain dried fruit, with no added sugar.

Unlike veggies, it is possible to eat too much fruit. Though the natural sugars within fruit are much healthier than refined sugar, too much of it will have a negative impact on your blood sugar levels and the extra calories will be stored as fat. Stick with 3 – 5 servings per day.



Step 6: Calcium


2 – 6 servings daily

Serving size based on the amount of calcium in the food. Examples of 1 serving: 1 cup cooked beans, 1/2 cup almonds, 1/2 cup dried figs, 1/2 cup dark leafy green vegetables, 1/2 cup tofu, 1 cup low-fat milk, 1 cup low-fat yogurt

Your kids need calcium in order to build strong, healthy bones. It is important to incorporate calcium into each meal.

Calcium isn't just found in dairy products. There are many plant sources that contain calcium that is more readily absorbed by the body than the calcium found in dairy.

Try these sources of calcium: nuts, dark leafy greens, salmon, broccoli, tofu, soy milk, sardines, beans, sunflower seeds, sesame seeds, low-fat milk, low-fat yogurt.


Step 7: Healthy Fat


3 – 4 servings daily

Serving size based on the amount of healthy fat in the food. Examples of 1 serving: 1 teaspoon of olive, safflower, sesame, flax or canola oil, 1/2 cup nuts, 1 tablespoon peanut, almond or cashew butter, 1 cup cooked beans, peas or lentils.

You may think of all dietary fat as being bad, but fat from plant sources are very important to the growth and development of a child's body.

Limit animal fats, which are filled with saturated fat and cholesterol, and eliminate trans-fatty acids contained in foods that are labeled as hydrogenated.

There you have it, 7 steps to the perfect packed lunch. See the recipe below to get you started on your first perfect packed lunch.

Remember that eating right is only half of the equation. Exercise is just as important when it comes to fitness and weight loss.

Are you ready to get started on a personalized fitness program? Call or email today to set up a consultation.


Perfect Packed Lunch


Here's an example of a healthy and balanced packed lunch. Try this one out, and then use it as a springboard for your own creative lunch ideas. Don't fall into the trap of eating the same thing day after day. Remember to use the 7 steps above to create your perfect packed lunch.

Servings: 1
Here's what you need...

For the wrap:

1 green tortilla

1 chicken breast (or your choice of protein: veggie patty, lean turkey, hardboiled egg, smoked salmon, grilled white fish, or baked tofu)

Sliced tomato

Romaine lettuce

1 Tablespoon hummus

For the veggies:

1/2 cup cut veggies (try broccoli, cauliflower, carrots and bell peppers)

1/4 cup hummus

For the yogurt:

1/2 cup plain nonfat Greek yogurt

Handful of berries (strawberries and blueberries)

For the trail mix:

1oz raw mixed nuts

5 golden raisins

Spread the tortilla with hummus, line with lettuce, tomato slices and chicken breast. Wrap and slice in half.

Wash and pack the cut veggies in plastic container. Pack the hummus in a small container.

Pack the yogurt in a small container and top with the berries.

Mix the raw nuts with the raisins and pack in a small container or bag.

Don't forget to pack a container of water and a napkin!

Nutritional Analysis: One serving equals: 547 calories, 19g fat, 39g carbohydrate, 12g fiber, and 55g protein.

Wednesday, September 1, 2010

FunkMMA Stength and Conditioning Videos Website Launching September 7, 2010



FUNKMMA STRENGTH AND CONDITIONING WEBSITE COMING SOON!


I am very excited and pumped to tell you about my next project. I am launching my much anticipated FunkMMA Strength and Conditioning Videos Website on September 7, 2010.

As I am finishing up my MMACA Certification as an MMA Conditioning Coach, I wanted to be able to showcase all of my strength and conditioning information, for MMA fighters, enthusiasts or anyone that want to be in the best shape of their life, in one place.

The FunkMMA Website will be that site.

The goal of FunkMMA is to give fighters, trainers and fitness buffs the best training information in the world to help with your MMA and exercise goals.

There will be MMA workouts for Bodyweight, Strength and Conditioning, Plyometrics and Speed, Kettlebells, Abs plus Flexibility, Stretching, Diet and Nutrition, Trainer information, Training Techniques and more...

All the information is FREE and you will have 24/7 access.

Stay tuned for more information and if you are interested in advertising on the website contact me at funkroberts@gmail.com  and put ADVERTSING FOR FUNKMMA WEBSITE in the subject line

Funk Roberts

FunkMMA Strength and Conditioning Website

http://www.funkmma.com/

MMA BEATDOWN WORKOUT VIDEO #3

MMA BEATDOWN WORKOUT #3




MMA BEATDOWN WORKOUT SERIES #3


http://www.funkmma.com/

5 Stations/Exercises
1 minute interval per station followed by 10 sec transition
Perform exercises at all 5 stations one after the other without rest
Rest 1 minute between rounds
Complete 3-5 rounds

MMA BEATDOWN CIRCUIT WORKOUT 3

Complete 3 - 5 rounds
1 Minute Intervals with 10 sec rest

Atl Kettlebell Swings - 24-32kgs

One Legged Burpees


Abs Spring Ups


Weighted One- Twos


Kick Outs



Get your Funk Gymboss Timer
http://tinyurl.com/funk-gymboss


MMA Fight Gear Kimurawear - GET 20% discount by putting "FUNKMMA" when you check out at - http://www.kimurawear.com/

FIGHT MONKEY MMA WEBSITE
http://www.fightmonkey.com/

Get your Iron Master Dumbbells
http://www.ironmaster.com/store/home.php



Funk Roberts

Get your FREE KBell Fighter MMA Workout Program at http://www.funkmma.com/