Prone Iso-Ab or the Plank

Get in Shape with the Mill Creek Fitness Challenge!!

DATES:

INITIAL WEIGH IN - BETWEEN FEBRUARY 20TH-29TH

FINAL WEIGH IN - BETWEEN MAY 21ST-30TH

COST:

$20 PLUS TAX (CASH OR CHECK ONLY!)

TERMS:

BASED ON THE BIGGEST LOSER WITH A BODY FAT TWIST, FIT 4 LIFE IS JUDGING A CONTEST TO SEE WHO CAN ACHIEVE THE HIGHEST AVERAGE PERCENTAGE OF BODY FAT AND SCALE WEIGHT LOST.  THE JUDGING BASED ON PERCENTAGE GIVES EVERYONE, INCLUDING ALREADY FIT PEOPLE, A CHANCE TO WIN IT ALL!  HERE ARE A COUPLE EXAMPLES TO SHOW HOW IT WORKS.

CONTESTANT                            MARK                JOE                PATTY

STARTING WEIGHT                    220                    300                 135
FINAL WEIGHT                            176                    240                 105
TOTAL WEIGHT LOST                 44                     60                   29
% WEIGHT LOST                         20%                   20%              21.48%
STARTING BF%                           22%                   39%                28%
FINAL BF%                                    8%                    21%                14%
TOTAL BF% LOST                      14%                   18%                14%
% BF% LOST                              63.6%                 46.2%            35.74%
AVERAGE % LOST                   41.82%              33.08%           35.74%
PRIZE                                        GRAND                2ND                1ST  

PRIZES:

GRAND PRIZE

-$200 GIFT CARD TO CENTRAL MARKET!
-3 FREE PERSONAL TRAINING SESSIONS! ($255 VALUE)
-FEATURE ON CONTEST NEWS COVERAGE & WEBSITE!
-FIT 4 LIFE T-SHIRT!

1ST PLACE

-$100 GIFT CARD TO CENTRAL MARKET!
-1 FREE PERSONAL TRAINING SESSION! ($85 VALUE)
-FEATURE ON WEBSITE!
-FIT 4 LIFE T-SHIRT!

2ND PLACE

-$50 GIFT CARD TO CENTRAL MARKET!
-FEATURE ON WEBSITE!
-FIT 4 LIFE T-SHIRT!

3RD PLACE

-$25 GIFT CARD TO CENTRAL MARKET!
-FEATURE ON WEBSITE!
-FIT 4 LIFE T-SHIRT!

Power Transverse Rope Med Ball Chop

Whole Organic Chicken with Cilantro & Lime in Crock Pot

This is one of my favorite’s and is so easy!  Nutritionists studying pillars of good nutrition are finding it’s good to cook meat on the bone to get the nutrients into the meat.   This nutritious meal is great night of and leaves leftovers for great salads/wraps/sandwiches.  The meat was literally falling off the bone!  Enjoy!

Ingredients:

• 1 Whole Organic Chicken
• 2 Cups Cilantro
• 1 Lime
• 1 Onion
• 2 tablespoons sea salt

Instructions:

1. Stuff chicken with chopped onion and cilantro.
2. Coat skin with sea salt, zest of lime and lime juice.
3. Set timer for 6 hours on low. 
4. Enjoy moist, tender, falling off the bone chicken!

Sagittal Stationary Lunge

Good ol H2o

Here's some info on how much water to drink and filtering your water!

Getting our bodies an adequate amount of clean water daily can be a tough task if you normally don't drink much, but is very important to function properly both mentally and physically.   Some people experience headaches, fatigue, dry mouth, confusion and usually our first signs of hunger are actually cues of dehydration.   I drink about 4 liters of Aqualiv water a day beginning with 1.5 liters right when I wake up.  This flushes my body from any stored up toxins released during sleep and gets my cells hydrated and ready for their day.   After I drink my morning water, I wait about an hour to eat breakfast (unless it's an intermittent fast day, then I don't eat until around 3p).  Timing water intake around meals is important to allow proper digestion to occur.   A good rule is to not drink anything 30 minutes before or 2 hour after eating.   The rest of my 2.5 liters is spaced around my meals and snacks.  If I ever have a day that has a longer workout like a 100 mile bike ride, I will increase water intake accordingly.

To figure out how much water you should drink, take your body weight in lbs and divide by 2 to get your intake in ozs.  For example, if you weighed 180 lbs / 2 = 90 ozs of water.  To covert to liters, multiply by .03. 90 ozs - 2.7 liters.

Be sure to drink the best filtered water you can afford.  There are definitely different quality levels of filter systems ranging from your standard Brita to the Aqualiv system, the best filter system in the world.  The Brita will at least get rid of basic contaminants like chlorine and small particles but leaves many contaminants behind like flouride and does nothing to change the alkalinity, structure of the water or bioinformation.  This is where the Aqualiv steps it up.  The Aqualiv system gets rid of all contaminants and small particles including chlorine, flouride and arsenic.  The water is also naturally alkaline between 8.5-10.0 depending on the source water.  By structuring the water back to it's natural hexagonal state, the water is able to hydrate the cells much more efficiently.   Lastly water just like any other substance on earth has bioinformation.  Aqualiv has discovered how to read the barcodes of substances and erase negative images and reprogram ideal images onto a carrier.  This is beneficial because even when some toxins are removed, if the bioimprint isn't erased, it can cause the same reaction as if the toxin were present.  

I can personally say I am a total water snob and won't drink water unless it's at least Brita filtered.  I prefer my Aqualiv though.  After putting in Aqualiv at the studio, everyone empties their bottles upon arrival and fills before they leave!

Bosu Walk Around Toe Up/Toe Down

Tight joints, including our ankles, affect movement patterns that can cause compensation overload leading to injury.  Tight ankles can affect literally everything in your body.  That sore right elbow, caused by a tight left hip that was caused by a tight left ankle.   You can see where we are going here with the connect the dots of etiology of a problem.  Keeping things in their ideal state prevents these out of control compensation patterns from occurring.   This exercise is aimed to wake up the balance proprioceptors while stabilizing the ankle joint in plantarflexion and dorsiflexion.   Check out the video and comment with any questions or requests for future videos!

Green Smoothie!!

So here is my first post about a smoothie and first mention of the Vitamix, but definitely not the last... about either.  The green smoothie is a great way to incorporate more raw greens in your diet.  The banana and apple sweeten the drink perfectly.  As a way to provide a good profile of antioxidants, try different fruits and vary the type of greens used daily.  In terms of the Vitamix, it is a power tool in the kitchen.  Absolutely rad for function and even better, clean up!  I always have a big grin on my face when I get to use the Vitamix.  I never have to use the Vitamix.  Back to the food, this specific smoothie has become a favorite breakfast for many of my clients.  Even ones that laughed the first time I mentioned it as an option.  Most of them actually look forward to the fresh flavor of their morning smoothies, enjoy the lasting satiation it provides, and have even become green smoothie missionaries trying to convert friends and family...a true sign of love.  Enjoy!

Ingredients

• 2 cups of kale (chopped fine if your blender is a wuss)
• slice of fresh ginger
• 1 banana (frozen)
• 1 apple
• 1/4 cup coconut milk
• 1/3 cup kefir or yogurt (optional if dairy free)
• 1 Tbs ground flax seed
• 1 tsp chia seeds

Combine ingredients in blender.  Blend until smooth. Add water and or ice to desired consistency

Nutrition Facts:
# of Servings – 1
Calories (per serving) 465
Total Fat – 21 grams (41% from fat)
Protein 14 grams (12% from protein)
Carbohydrates – 55 grams (47% from carbs)
Fiber – 11 grams
Sugar – 16 grams
Cholesterol – 4.9 mg
Sodium – 170 mg
Potassium – 1400 mg