Target Body Part:    Butt/Hips, Legs – Thighs
Primary Muscles:     Gluteus Maximus (glutes), Quadriceps (quads)
Secondary Muscles: Rhomboids, Erector Spinae, Transverse Abdominus,
Gluteus Medius/Minimus (Abductors), Hamstrings, Adductors, Soleus, Gastrocnemius, Full Body/Integrated
Equipment Needed: Dumbbells, Raised Platform/Box

Step 1

Starting Position: Stand with your feet parallel about hip width apart while holding dumbbells in your hands with palms facing inwards. Depress and retract your scapulae (pull shoulders down and back).

Attempt to avoid shrugging your shoulder upwards.

Step 2

Upward Phase: Slowly step to place your right foot on a platform, placing your foot firmly on the deck while keeping your torso upright and aligning your knee over your second toe. Push off with the trailing (left) leg to raise your body onto the platform placing that foot alongside your leading (right) foot. During this transition, your torso and your right tibia (shinbone) will move slightly forward past vertical, but try to avoid excessive forward movement.

Step 3

Downward Phase: Slowly load the weight of your body into your leading (right) foot, step backwards to place the trailing (left) foot on the floor in its starting position. Allow your body to lean slightly forward during the step-down movement. Load your weight into your trailing (left) foot and step off the platform with your leading (right) foot, returning to your starting position. Repeat for the opposite side.

Step 4

An exercise progression is to step-up onto one leg only and remain standing on a single-leg before stepping back down.

Helpful Tip:
Single-leg stepping is a functional movement we perform daily. Always monitor your foot, ankle and knee position. Avoid movement of your foot and ankle (collapsing in or out), and always attempt to keep your knee aligned over your second toe.

more to come, stay tuned!
http://www.cafepress.com/fithappensllc

Ingredients:

1½ cup chopped onions
1 cup chopped sweet green peppers
½ cup chopped sweet red peppers
½ cup chopped sweet yellow peppers
½ cup chopped sweet orange peppers
5 cloves garlic
1/2 cup chopped hot chili peppers
2 chopped habanero peppers (optional)
4 tbsp olive oil
2 pounds boneless chicken breast, skin removed
or
3 cups kidney beans
1 ½ cups pinto beans
1 cup green or wax beans
1 cup snow peas
1 cup shredded carrots
1 cup chopped celery
1 cup zucchini chopped, seeds removed
1 cup summer squash chopped, seeds removed
2 cups cauliflower
2 cups broccoli
6 cups diced tomatoes

Spices:

½ tsp cayenne pepper
½ tsp chipotle chile pepper
½ tsp crushed red chile pepper
2 tbsp basil
1 tbsp oregano
½ tsp black pepper
sea salt to taste

Directions:

1. Heat the olive oil in a large stock pot (8 quart) over medium heat. Add the onion, garlic, sweet peppers, hot peppers, carrots, and habanero pepper; cook and stir until the onion is transparent.

2. Cut the chicken into bite size chunks, add to the stock pot, add half the spices, cook for about 10 minutes, stirring occasionally, or until the meat is no longer pink. Skip this step if making with beans.

3. Add the diced tomatoes, stirring into the onions, garlic, peppers, etc. Add the remaining spices and bring to a slow boil. Add salt and pepper to taste.

4. Add the pinto and kidney beans and bring to a slow boil. Skip this step if making with chicken.

5. Add the longer cooking vegetables, cauliflower, green beans, broccoli, etc. and simmer for about 10 minutes. Add the softer vegetables, zucchini, summer squash, celery, snow peas, etc. and continue to simmer. Cook until the vegetables soften but are still crisp, remove from the stove.

Notes:

1. Use all fresh vegetables
2. Nutrition below is with “no salt added” tomatoes
3. Nutrition below is with “no salt added” beans
4. Spice to your preference
5. Salt to your preference
6. Makes 5 quarts (20 servings, 1 cup per serving)
7. Great over brown rice, whole wheat pasta, or any hearty pasta
Nutrition (chicken):

* Calories 147
* Fat 4.6 g
* Saturated Fat 0.9 g
* Cholesterol 39 mg
* Sodium 58 mg
* Carbs 10 g
* Dietary Fiber 2.6 g
* Protein 16 g

Nutrition (beans):

* Calories 120
* Fat 3.2 g
* Saturated Fat 0.4 g
* Cholesterol 0 mg
* Sodium 24 g
* Carbs 19
* Dietary Fiber 5 g
* Protein 5.3 g

Ingredients:

1½ cup chopped onions
1 cup chopped sweet green peppers
½ cup chopped sweet red peppers
½ cup chopped sweet yellow peppers
½ cup chopped sweet orange peppers
5 cloves garlic
1/2 cup chopped hot chili peppers
2 chopped habanero peppers (optional)
4 tbsp olive oil
2 pounds ground turkey (99% lean)
or
2 pounds ground beef (95% lean)
2 cups green or wax beans
1 cup snow peas
1 cup shredded carrots
1 cup chopped celery
1 cup zucchini chopped, seeds removed
1 cup summer squash chopped, seeds removed
3 cups diced tomatoes

Spices:

½ tsp cayenne pepper
½ tsp chipotle chile pepper
½ tsp crushed red chile pepper
½ tsp cumin
½ tsp paprika
½ tsp black pepper
sea salt to taste

Directions:

1. Dice up all of the vegetables small – ¼ to ½ inch pieces.

2. Heat the olive oil in a 12” deep skillet over medium heat. Add the onion, garlic, sweet peppers, hot peppers, carrots, and habanero pepper; cook and stir until the onion is transparent.

3. Add the ground turkey or ground beef, cook for about 10 minutes, stirring occasionally, or until the meat is no longer pink.

4. Add the diced tomatoes, stirring into the onions, garlic, peppers, etc. Add the remaining vegetables and all the spices. Add salt and pepper to taste.

5. Simmer for about 15 minutes covered.

Notes:

1. Use all fresh vegetables
2. Nutrition below is with “no salt added” tomatoes
3. Spice to your preference
4. Salt to your preference
5. Makes 12 quarts (12 servings, 1 cup per serving)
6. Great over brown rice, whole wheat paste, or any hearty pasta

Nutrition (ground turkey):

• Calories 175
• Fat 5.6 g
• Saturated Fat 0.7 g
• Cholesterol 47 mg
• Sodium 60 mg
• Carbs 12 g
• Dietary Fiber 3.3 g
• Protein 21 g

Nutrition (ground beef):

• Calories 237
• Fat 9.9 g
• Saturated Fat 2.9 g
• Cholesterol 57 mg
• Sodium 80 g
• Carbs 15
• Dietary Fiber 3.8g
• Protein 22 g

Ingredients
1 1/2 lb. lean ground turkey
10 cloves garlic, chopped fine
1/4 cup grated parmesan cheese
1/2 tsp. sea salt
1/2 tsp. ground black pepper

Directions

• Step 1 – In a large mixing bowl, combine all the ingredients and form in to meatballs, approximately the size of a golf ball (maybe just a tad smaller).
• Step 2 – Place them on a parchment lined cookie sheet.
• Step 3 – Bake at 350 F. for approximately 30-45 minutes, or until the meatballs reach a minimum of 165 F. on a thermometer.
• Step 4 – Remove from oven, allow to cool slightly and serve.

Eat and Enjoy!

Nutritional Content
1 serving = 1 meatball

Calories: 65
Total Fat: 4 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 31 mg
Sodium: 57 mg
Carbohydrates: 1 gm
Dietary fiber: 0 gm
Sugars: 0 gm
Protein: 7 gm
Estimated Glycemic Load: 0

I asked Michelle for her top tips on how to be healthy and fit. And, of course, how can we all get hot bodies in time for Spring?

“All questions I constantly hear as a Personal Trainer and Diet Doc Nutritional Consultant. The first thing I would like to point out is that most of those “tight looking” body parts are made in the kitchen, not in the gym. You will never see those muscles if they are hidden under a layer of fat.  Don’t get me wrong, you DO need to spend time in the gym and yes women you DO need to lift weights. You also need to add cardio to your routine. I find that Interval Training is one of the best fat burning workouts out there.  20-30 seconds of your maximum intensity followed by a short recovery repeated for a set amount of time will do the trick.

- Michelle O’Toole~ Owner of FIT Happens LLC www.fithappensllc.com Diet Doc Nutritional Consultant, A.C.E. Certified Personal Trainer, Lifestyle Fitness Coach Check out Michelle on Facebook (click here) whenever you need some inspiration or a laugh like these:

 

 

 

 

Target Body Part:   Abs
Primary Muscles: Rectus Abdminus (abs), Transverse Abdominus
Secondary Muscles: Erector Spinae
Equipment: Medicine Ball

Step 1

Starting Position: Sit on a mat/floor with your knees bent, feet together, and heels on the floor. Start with a light ball (1-2 lb) and increase the weight of the ball as your fitness level improves. Sit as tall as possible with your back erect so that your torso is perpendicular to the floor. If you have tightness in your back and legs that prevents you from getting into this position, try sitting on a cushion or a rolled mat in order to lift your hips and help facilitate a straighter spine. Hold the medicine ball close to your body between your navel and your ribcage. Use your breath to help engage the muscles of your core. On your exhale, imagine you are tightening a belt around your waist and deepen the contraction of the abdominals.

Step 2

Rotation: Keeping the spine erect, exhale and slowly rotate your torso to one side, Imagine that the ball is buttoned to your torso. It should stay in place through the entire exercise. Do not allow the ball to drop toward the floor. Pause briefly at the end of the twist, inhale and then gently exhale while rotating completely to the opposite side. Repeat the movement back and forth.

Step 3

Exercise Progression 1: When you can perform the movements in Step 2 easily and without strain, you can modify the starting position by slightly leaning back while keeping your knees bent and heels on the floor. Once again, keeping the ball buttoned to your torso, try to enhance rotation so that the elbow is close to, but not to resting on the floor. Keep your core and abdominal muscles active to prevent arching the back or low back discomfort during the exercise. This exercise variation increases the demands placed upon your abdominal muscles.

Step 4

Exercise Progression 2: As you continue to progress, you can incorporate even greater challenge by modifying the starting position once again. Lean back halfway to the floor and lift your feet off the floor. Keep your knees bent and feet together. Once again keeping the ball buttoned to your torso, enhance the rotation by attempting to bring the elbow close to, but not to resting on, the floor. Try to keep the shoulders relaxed. Your back should remain straight. Keep your core and abdominal muscles active to prevent arching the back or low back discomfort during the exercise. This exercise variation increases the demands placed upon your abdominal muscles.

Intermediate and advanced rotational exercises should only be attempted after completing the beginner exercises.

Click to Print & Post  

• 8 oz cup of Unsweetened Almond Milk
• 1 scoop of Vanilla Protein Powder (I like RTN- link under my resources)
• 1 packet of Sugar Free Hot Chocolate mix
• 2 drops of Peppermint Extract (use this VERY sparingly)
• Ice

Mix all ingrediants together in blender.. Enjoy

Anytime Fitness invites you to participate in a
complimentary information session:
“Multisport 101″ presented by MRA Multisport

When: February 18, 2012
Time: 12-1pm
Location: Anytime Fitness
100 Worcester Street (Stop & Shop plaza)
Grafton, MA

Download & print the flyer here: AF – Triathlon Clinic 2012

Reserve your spot by calling Anytime Fitness @ 508.839.0084
or emailing us @ graftonma@anytimefitness.com 

Win a 1 Year Membership with Group Classes!

Each member of the winning team will win a…
FREE 1 MONTH MEMBERSHIP TO ANYTIME FITNESS WITH
GROUP CLASSES!
• Personal Trainer leading each team
• Weekly weigh in (confidential)
• Weekly team training
• Nutritional guidelines
• Question/Answer Sessions
• Free Group Classes during the competition
• Free Membership to Anytime Health
Group ONE will meet Saturday at 10am-Noon
Group TWO will meet Sunday at 10am-Noon.
Members— $200
Non-Members— $280**
** This includes 24hour access to the club during the competition as
well as access to group fitness classes and access to Anytime Health.

Download & print the flyer here: Body Challenge Spring2012