FALL CHILDCARE HOURS

Monday thru Friday 9am to 1pm and again from 5pm to 9pm Saturday 9am to 4pm ~Sunday 9am to 2pm

Sugar Free Glutamine Chewies

Betancourt Nutrition's Sugar Free Glutamine Chewies

 

Despite their candy-like taste, eating CHEWIES™ Glutamine Micros isn't "cheating". Quite the contrary, it provides a sugar-free blast of three different kinds of glutamine, an energy-yielding amino acid that your muscles can use to recover and build themselves bigger, stronger and more powerful.

Two servings of CHEWIES™ Glutamine Micros contains more than 120% of the dose of glutamine found to accelerate the recovery of glycogen levels as effectively as over 60 g of carbohydrate(1). That's how powerful this amino acid can be. Yet CHEWIES™ Glutamine Micros contain only 5 g of total carbohydrate and zero grams of sugar.

Even the pros get cravings for candy. Now you can satisfy them with a nutrient dense, "physique-friendly" supplement that is slated to become the world's favorite "Muscle Candy", new CHEWIES™ Micros.

www.bodybuilding.com/store/bcour/gchew.html

 

 

Christina Salvo

 Director of Marketing
& Public Relations

Diet & Nutrition Advice From Christina Elaine

15 Best Diet Tips Ever

 Fat-burning, Zero-boredom 30 Minute Workout

Warm up on the treadmill and stretch for 5-10 minutes

Back - 20 reps

Lat Pull-down (wide grip for V shape, close grip for thickness) Primary muscle group is back; secondary is biceps

Chest - 20 reps

Dumbbell press - Primary muscle group is shoulders; secondary is triceps

Arms - 20 reps

Dumbbell biceps curl - Primary muscle group is biceps

Arms - 20 reps

Standing push-down - Primary muscle group is triceps

STOP - CARDIO - treadmill for 5 minutes

Legs (Quads) - 25 reps

Seated leg extension - Primary muscle group is quads

Keeping your back and head straight, raise the weight until is is straight.  Then proceed to lower the weight while holding onto the hand grips on the sides of the machine

Legs (Hamstrings) - 25 reps

Leg curl - Primary muscle group is hamstrings

Lie on the machine while hooking your legs underneath the pad.  Raise the weight until comfortable, while holding onto the hand grips

Legs (calves) - 25 reps

Toe raises - Primary muscle group is calves

Place your toes on the edge of a block and lean forward.  Lower your heels as far down as possible and then raise them as high as possible.  Repeat

Legs (Inner thighs) - 25 reps

Legs adduction - Primary muscle group is outer thighs

Legs (Outer thighs) - 25 reps

Legs abduction - Primary muscle group is the outer thighs

STOP - COOL DOWN on the treadmill and stretch for 5 minutes

Ultimate Boot Camp Corner

Are you looking for a challenging workout that's effective, but never boring? A bootcamp exercise routine may be your answer. Here's why.

If you've ever experienced a weight loss plateau, you realize how your body can adjust to a diet and fitness program and stall your weight loss efforts. Despite the fact that you watch what you eat and walk on the treadmill daily, those stubborn pounds just won't seem to budge. Although walking, if done at a rapid pace, is a good fat burning workout, sometimes you need to shake up your fitness routine to start seeing results again.

What exactly is a bootcamp workout? Bootcamp workouts are intense exercise sessions that challenge every muscle in your body. By rapidly moving from exercise to exercise with little rest in between, you tone and firm muscles while getting a good cardiovascular workout at the same time. These sessions are known as bootcamp workouts because the exercises used are similar to those the military employees to keep recruits in shape.

Bootcamp Workouts are Great Calorie Burners - Because you're moving rapidly from exercise to exercise and working upper and lower body at the same time, bootcamp exercise burn big calories. You can expect to burn off up to 600 calories per hour during a single bootcamp exercise session. This is more calories than you'll burn with most other types of exercise.

Bootcamp Workouts Give an Aerobic and Muscle Toning Workout at the Same Time - If you have limited time to exercise, a bootcamp workout is one of the most efficient programs around. It allows you to get aerobic and strength training done in a single workout which means you'll spend less time exercising. Despite working out less, you'll still burn a substantial number of calories due to the intensity of the workout.

Bootcamp Workouts Alleviate Boredom - Yes, a bootcamp exercise routine is challenging, but never boring. Time goes by quickly when you're engaged in so many types of exercises. Time can drag when you're walking on a treadmill, but with a bootcamp workout, you'll be surprised to look up and see the session is almost over.

Bootcamp Workouts Build Confidence - There's nothing more exhilarating than successfully completing a bootcamp workout. You're tired and sweaty, yet strangely energized. Each workout builds confidence in your physical ability which can carry over to all aspects of your life.

If your workout has stopped working and you're looking for a change, give bootcamp workouts a try. If done regularly, results are almost guaranteed

Ultimate Boot Camps are held every Monday, Wednesday and Friday morning at 5am SHARP! 

Turkey and Zucchini Glazed Meat Loaf
A hearty dinner that's low-fat but loaded with flavor.
Ingredients (Meatloaf):
1 pound ground turkey
1 cup coarsely grated zucchini
¾ cup onion, finely chopped
2 tablespoon Worcestershire sauce
½ cup dry whole wheat breadcrumbs
¼ cup chopped parsley
1 tablespoon dried sage
¼ cup egg substitute
1 teaspoon salt
½ teaspoon garlic powder
Ingredients (Glaze):
¼ cup low sugar peach preserves
1 tablespoon Dijon mustard
Directions:
1. Preheat oven to 350º F
2. Combine all ingredients for the meat loaf in a large mixing bowl. Shape mixture into a loaf on a rimmed baking sheet into 8 x 4 x 2 inch loaf.
3. Bake loaf for 45 minutes, remove from oven. Mix ingredients for the glaze together and spread on top of meat loaf.
4. Return loaf to the oven, and bake until internal temperature reaches 165º F, about 20 minutes longer.
5. Let meat loaf rest for 10 minutes, before slicing and serving.
Serves: 4
Nutritional content per serving: 115 calories; 14 g protein; 10 g carbohydrate; 1 g fiber; 2 g fat