WHAT IS THE BEST EXERCISE TO BURN CALORIES

Interval training has always been my favorite way to burn calories and get in shape. This type of training eliminates the need for seperate cardio days. By doing interval training the heart rate gets raised enough to produce a cardio effect. This combined with resistance training gives you more bang for the buck than any other exercise program out there. You can burn more calories and get stronger faster than your standard strength training and steady state cardio combined. Interval training will give your metabolism a boost and help prevent metabolic syndrom better than any other form of exercise I know. Interval training is more productive and gets better results than most exercise programs perscribed by fitness trainers today. With the help of such interval programs as workout muse the success rate of your training will increase 10 fold. This type of training along with a 4-3-2-1 eating plan: 4 servings vegetables 3 servings protein 2 servings whole grains 1 serving good fat These 2 programs combined will give you the body you want and the fitness level you deserve faster than you thought possible. Remeber exercise is only 1 part of a good fitness program what you put in your mouth can be enjoyable and healthy at the same time. Give it a try. The video is the exercise portion, the nutrtion portion will follow.


RECIPE OF THE WEEK
MARINATED LONDON BROIL

Nutritional Info
Fat: 5.1g
Carbohydrates: 1.2g
Calories: 81.8
Protein: 5.4g
Ingredients 1 1/2 pounds top round or eye round London broil

For the Marinade:
2 tablespoons Olive Oil
3 tablespoons Cider vinegar
1/2 cup dry red wine
3 garlic cloves, minced
3 tablespoons minced fresh parsley
1 tablespoon chopped fresh oregano, or 1 tsp. dried
1 bay leaf
1/2 tsp. freshly ground black pepper (optional)

Directions
In a small mixing bowl whisk together all the ingredients except the meat. Place the steak in a deep bowl; pour on the marinade, and turn once to coat both sides. Cover and refrigerate for at least 1/2 hour, preferably overnight.
Preheat the broiler or prepare a charcoal grill. Broil or grill the meat for about 5 minutes on each side, or until done to taste.

Cut meat into thin diagonal slices across the grain. Serve warm or cold.

Makes 8 servings, approximately 3 ounces each.


Number of Servings: 8

THE ONLY MAGIC DIET PILL THAT WORKS GUARANTEED

Hey Gang I discovered this great magic pill . Give a look

YOU CANT EXERCISE AWAY BAD EATING HABITS

Hey Gang,
With our next bootcamp starting a week from today I figured that we would talk about the nutrtion component of getting in shape.
Some of you may remember my post on my 4-3-2-1 Rule. If not here it is again.
4 servings fruits and vegetables
3 servings protein ( 3oz each)
2 servings whole grains ( pasta,Bread)
1 serving good Fats
And remember drink half you weight in oz of water each day.

This can be one of the easiest food programs to follow.
when eating a meal think of your plate as a pie.
1/3-protien
2/3-vegetables
stick with this program and the extra pounds should slide off.

Also make sure you take 1 day a week to eat what ever you want.

This program will bring you all the weightloss you desire.

It will take a little work in the begining but it will be worth it.

Favorite Chicken Recipe

3lbs chicken breast
1/3 cup Teriyaki Sauce
1 tablespoon minced garlic
5 dashes of Ms Dash seasoning
1/3 cup red wine

Chop chicken into bite size squares
cook in WOK or large frying pan
add Garlic
add Red Wine
Teriyaki Sauce
Ms Dash
Cook until done.

This should be enough for 12 servings
1 Night make chicken Quesadillas
1 night make chicken,Vegetables and whole wheat pasta
1 night chicken,Broccolli over Brown rice.

The options are endless
If you have any other ideas let me know.
If you know someone who would be interested in this post please pass it on
Dave

CARDIO TEST

Hey Gang,
I want to congradulate 4 awesome campers for crankin the Cardio Test today.
Leslie,Jane,Lea, and Mat deserve a High 5 for a smokin job on this test today. The Cardio Test included:
60 Jumping jacks
10 spiderman push-ups each leg
10 spiderman climbs each leg
45 second squat hold
10 lunges each foot
60 Sec plank
30 sec Running High Knees
10 Squat Thrusts
This circuit was completed nonstop with 2 min rest inbetween circuits.
They completed this Cardio Circuit 3 times in under an hour.
This is an amazing feat which could not have been accomplished 3 weeks ago by any stretch of the imagination. Great Job Gang.

If you like give this test a try and see if you can crank it like they did.

REMINDER:
Just a reminder the next session starts October 19th. We hope to see many of you return. Returning campers get a 10% discount and if you bring 2 friends your camp is free. How's that for incentive? Sales pitch over.
RECIPE OF THE WEEK

TALAPIA ON THE GRILL
1LB TALAPIA
1/2 RED PEPPER CHOPPED SMALL
1/2 GREEN PEPPER CHOPPED SMALL
1 TABLESPOON MINCED GARLIC
1/4 CUP CHOPPED MUSHROOMS
PINCH OF PARSLEY
SPINKLE OF CUMIN
SPLASH OF EVOO
MIX INGREDIENTS TOGETHER
CUT FISH IN 1/4's
BRUSH FISH AND WRAP IN ALUMINIUM FOIL
THROW ON GRILL
5MIN ON EACH SIDE
SERVE OVER BROWN RICE
CRACK OPEN A BEER OR A GLASS OF RED WINE AND ENJOY

MEDITERRANEAN DIET WILL ADD YEARS TO YOUR LIFE

The Mediterranean Diet consists of large intakes of vegetables. legumes,fruits and cereals.Moderate intake of fish,low consumption of saturated fats but high consumption of unsaturated fates such as EVOO and a moderate intake of alcohol, mostly wine. This type of diet according to recent studies will add years to your life.
The latest study involved 74,000 healthy men and women aged 50 and above living in 9 european countries. Info on diet,lifestyle,medical history,physical activity and other relevant activities were recorded.
Adherence to a Mediterranean diet which relies on plant foods an unsaturated fats is associated with a significantly longer life expectancey an may be specifically benefical to people who hit middle age.
This just means that people should watch their intake of saturated fats while adding fruits, nuts and vegetables to their diet on a regular basis. Making these small changes in your eating habits will give you a better quality of life and help you become part of the group that will reach the ripe old age of 100.

Recipe of the Week
Garbanzo Bean ( chick pea) Salad
2 cans Garbanzo Beans
2 medium tomatoes
2 tsps minced garlic
1 large carrot chopped
1/3 cucumber sliced
1/2 red pepper
1/2 green pepper
1/8 cup feta cheese
1/4 pound chicken breast cooked
1 cup barilla whole wheat pasta
1 splash extra virgin olive oil
1 splash balsamic vinager
Combine ingredients and chill
Prep time 20 min
Serves 6
Give it a try
Great to make ahead of time and stick in the fridge.