Welcome to Volume 8 of the Fitness Destinations Journal!
In response to repeated inquiries for Personal Training career guidance, we have put together a brand new coaching program exclusively for personal trainers! It is a stand alone product that you can check out here, or you can click on the Complete Personal Training Business Kit graphic below to learn about the version that is bundled with that product.
We have 2 great articles for you this week: "Russian Kettlebell Workout" and "High-protein, Stay-lean Recipes". If you've never heard of the Kettlebell program, you definitely need to check it out! It's an incredible workout protocol that we will be offering in a future edition of the Workout of the Month Club.
Also, check out the yummy High Protein Recipes in the other article. Always remember that even though QUALITY carbohydrates are your body's preferred source of energy, you also have to get plenty of lean protein everyday to ensure that you your body can repair itself. That equates to a higher metabolism, and less bodyfat!
That's it for this week's updates! Happy Cinco de Mayo!
Fitness Article - Russian Kettlebell Workout
by: David Snape
Russian Kettlebells are amazing! These kettlebell workouts may be the answer to maintaining a home gym or having an expensive club membership.
With Russian kettlebells you can develop superior gains over traditional workout methods and save lots of space in your home.
The man who teaches Russian Kettlebell training is Pavel Tsatsouline. He is a former Spetznaz trainer. For those who may not know, Spetznaz is the Russian equivalent of the CIA or special forces.
As every high-risk agent would wish for, after studying some of Pavel's books you can definitely find out how to have explosive instant power ready at all times.
But, not everyone is a spy; in fact very few of us are. So what benefits does kettlebell training have for the average woman or man?
Kettlebell training can be a great way to lose weight, tone up the body, and stay in shape once you get it there with the added benefits mentioned above.
And not only that, kettlebell workouts may be better for you than weights. In one of his books, Pavel mentions some of the fitness tests that were used to compare kettlebell training to traditional workouts.
The kettlebell trainers seemed to be in much better shape according to Pavel. And Pavel would know - You can see a picture of Pavel on his web site. The guy is well muscled and toned for someone that avoids weight training like the plague.
Speaking of muscle and tone, check out the incredible Ab muscles that Pavel can show you how to develop. Pavel, being an expert in physical training combined with his unique experience and insight is fully qualified to show you all about physical fitness.
Whether you are female or male, Pavel can show you the way to fitness. He has also collected for our benefit what he believes to be excellent advice in nutrition.
Another thing I think that is interesting about Pavel and his work is that he brings his colorful and interesting Russian personality into play. For example, just think of the title of one of his books, Power to the People.
Me? I find that title humorous, but if I had to explain why I think it's funny, I'm not sure that I could. It might be the underlying but subtle notion that liberation is in order for someone. Come to think of it, I guess liberation is in order.
Pavel wants to show us a better way to fitness and free us from our need to spend an inordinate amount of time in the gym and spend it more wisely and effectively, so that we can have great physical fitness and time to enjoy it as well.
As you can see by glancing at his pictures, Pavel not only knows how to develop an amazing physique but he also knows how to keep himself flexible at the same time.
Maybe now you can understand why I think this man has some answers to fitness that we might not be able to find anywhere else, nor all in one convenient location either.
As always, consult a primary care physician before embarking on any fitness regimen. This article is for information purposes only and is not to treat, prevent or diagnose any physical condition
About The Author
Dave Snape is a health, fitness and wellness enthusiast. He maintains a website on that theme: http://tobeinformed.com You can subscribe to his email list: subscribe@tobeinformed.com. David also practices Falun Dafa: falundafa.org. Email:
david@tobeinformed.com
Fitness Article: High-protein, Stay-lean Recipes:
Come dinnertime, you need to increase protein and decrease carbs to lose fat. These four failure-proof recipes strike the right balance - Active Nutrition - chicken, turkey, shrimp and tuna recipes.
Men's Fitness, June, 2003 by Robin Vitetta-Miller
Plates of pasta and mounds of white rice may taste great, but on days when you spend more time pounding the office rumor mill than the gym treadmill, you don't need to power up with a dinner plate full of starchy carbs. Since carbohydrates are essential for energy, eating a load of them in the evening, when the only exercise you're likely to do involves thumb-wrestling the remote control, is a recipe guaranteed to pad your waistline.
Don't get us wrong. If you're performing intense and prolonged cardio sessions, having a reasonable amount of pasta or rice (along with some low-fat protein) is crucial for aiding recovery and replenishing glycogen stores for your next workout. But if you're trying to lose body fat, you want to avoid starches and instead focus on wet, fibrous carbs and lean protein. More important, you must consume the majority of starchy carbs long before your evening meal, so you have a chance to burn them up over the course of the day.
To help keep you right, we've fixed up four high-protein dinners that are perfect for days when you've OD'd on carbohydrates. These meals dish up tons of flavor, plenty of protein, moderate amounts of fat and very few carbs. They also require little effort on your part. Simply follow the fail-safe instructions and you're good to go.
Just don't ruin it all with a huge piece of leftover chocolate fudge cake for dessert.
GREEK CHICKEN SALAD
What you need:
3 4-oz. skinless, boneless chicken-breast halves *
Salt and ground black pepper to taste
1 cup sliced cucumber
1/4 cup chopped red onion
4 tbsp crumbled feta cheese
1 tbsp red wine vinegar
2 tsp olive oil
1 tsp Dijon mustard
2 cups chopped Romaine lettuce
Cooking spray
* You can speed prep time by using precooked chicken breast or a roasted chicken. (Don't forget to remove the skin.)
What you get:
* High-quality muscle-building protein from the chicken breast.
* Folate and cancer-fighting chlorophyll from the lettuce.
* Cancer-fighting sulfur compounds from the red onion.
How you do it:
* Preheat your oven to 400[degrees]. Coat a baking sheet with cooking spray.
* Season both sides of the chicken with salt and pepper. Place the bird on the prepared baking sheet and bake for 25 minutes, until it's cooked through. Cut the
chicken into two-inch pieces.
* In a large bowl, toss the cucumber, onion and feta cheese.
* In a small bowl, whisk together the vinegar, oil and mustard. Add the mustard to the cucumber mixture and stir to coat. Stir in the chicken. Season to taste with
salt and black pepper.
* Serve the chicken salad over the Romaine lettuce.
Makes two servings. Per serving:
361 calories, 6g carbs, 47g protein, 16g fat (7g sat. fat), 2g fiber
TURKEY MEATBALLS IN WILD MUSHROOM GRAVY
What you need:
1 1/4 lb ground skinless turkey breast
1 tsp poultry seasoning
2 tsp olive oil
1 cup sliced fresh shiitake or any other wild mushroom
1 green bell pepper, seeded and chopped
1 tsp dried thyme
3/4 cup reduced-sodium beef broth
1 tbsp cornstarch
What you get:
* Lean protein from the turkey breast.
* Immune-system-boosting lentinan from the mushrooms.
* Vitamin C from the green peppers.
How you do it:
* In a large bowl, combine the ground turkey and the poultry seasoning. Mix well with your hands and slap the mixture into eight meatballs.
* Heat the oil in a large nonstick skillet over medium-high heat. Add the meatballs and cook for five to seven minutes, until browned on the surface. (When
handling poultry, always wash your hands with hot, soapy water to avoid bacterial contamination.)
* Toss in the mushrooms and green pepper and cook for five minutes, until the mushrooms are tender and releasing juice. Stir in the thyme to coat the
meatballs and mushrooms. Add a half-cup of beef broth, then cover the pan and simmer for three minutes, until the meatballs are cooked through.
* Dissolve the cornstarch in the remaining quarter-cup of broth and add the mixture to the skillet. Simmer for one minute, until the sauce thickens, stirring constantly.
Makes two servings. Per serving:
325 calories, 13g carbs, 51g protein, 8g fat (1.5g sat. fat), 3g fiber
SESAME-GINGER SHRIMP
What you need:
2 tsp sesame oil
2 cloves minced garlic
2 tsp fresh minced ginger
1 1/4 lb large shrimp, peeled and de-veined
2 tbsp reduced-sodium soy sauce
2 cups sliced zucchini
What you get:
* Protein from the shrimp, along with the mineral zinc, which keeps senses alert, heals wounds and aids in sperm production.
* Heart-protective folate from the zucchini.
* Monounsaturated and polyunsaturated fats from the sesame oil, which is also low in saturated fat. With its strong flavor, a little
goes a long way.
How you do it:
* Heat the oil in a large skillet over medium-high heat. Add the garlic and ginger and cook for two minutes. Add the shrimp and zucchini and cook for
another five minutes, until the shrimp is bright pink and cooked through and the zucchini is crisp and tender.
* Stir in the soy sauce. Serve hot.
Makes two servings. Per serving:
289 calories, 7g carbs, 49g protein, 7g fat (1g sat. fat), 2g fiber
SEARED TUNA WITH ROASTED RED PEPPER SAUCE
What you need:
2 tsp olive oil
1 lb tuna steak (preferably sushi grade)
1 cup roasted red peppers (from water-packed jar)
1/4 cup reduced-sodium chicken broth or water
1 tbsp balsamic vinegar
1 tbsp minced fresh ginger
1 clove garlic, peeled
Salt and ground black pepper
What you get:
* Muscle-building protein and heart-friendly omega-3 fatty acids from the tuna.
* Beta-carotene and vitamin C from the red peppers.
How you do it:
* Heat the oil in a large skillet over medium heat. Season both sides of the tuna with salt and pepper. Add the tuna to the skillet and cook for three minutes per side,
until almost cooked through (the fish will be pink in the center, so cook it longer if you want it well done).
* In a blender, combine the roasted red peppers, chicken broth, vinegar, ginger and garlic. Process until the mixture is smooth.
* Spoon the sauce over the tuna just before serving.
Makes two servings. Per serving:
402 calories, 11g carbs, 53g protein, 16g fat (3.5g sat. fat), 2g fiber
COPYRIGHT 2003 Weider Publications
COPYRIGHT 2003 Gale Group
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