All posts by kevinmc19

Boxing

Summer 2016 Boxing Combos: #2

  • Jab / Cross / Hook / Cross
  • Hook / Hook / Uppercut
  • Jab / Cross / Uppercut / Uppercut / Slip
  • 4 Straights / Shuffle / Shuffle
  • Jab / Hook / Hook / Cross
  • Jab / Uppercut / Hook / Cross
  • Jab / Hook / Hook / Cross / R&A / Jab / Uppercut / Hook / Cross
  • 3 Jab / Hook / Hook / Uppercut
  • 3 Jab / Cross / Hook / Hook / Uppercut
  • 12’s (+ & -)
  • Punch -> Sprint

Cardio: Various Run, Shuffle, Sprint

Boxing

Summer 2016 Boxing Combos: #1

  • Jab / Cross / Jab / Cross / Hook / Hook / Hook / Hook
  • 4 Straights / 2 Ducks
  • Jab / Cross / Hook / Uppercut / Hook / Uppercut
  • Jab / Cross / Jab / Cross / R&A / Jab / Cross / Hook / Uppercut / R&A / 2 Cross
  • 3 Jab / Slip / 3 Jab / Slip
  • 2 Jab / Duck / 2 Cross / Duck / 2 Hook / Slip / 2 Hook / Slip
  • 12’s (+ & -)
  • 60 Straights -> Sprint -> Jacks

Cardio: Squat Jumps, Hi Knees, Jacks, Jump Rope, Skaters, R Knee, L Knee

Nutrition, Recipes

Flatbread

Naan Bread

 

Ingredients:

1 Cup of Tapioca Flour

1 Cup of Almond Flour

14 oz. Light Coconut Milk (Canned)

Sea Salt

Add garlic, rosemary, or any other herbs to flavor if desired

Instructions:

1) Mix all the ingredients together.

2) Heat a non-stick pan over medium heat and pour batter to the desired thickness. (Like a pancake).

3) Cook on medium heat

4) Once the batter fluffs up and looks firm or mostly cooked, flip it over to cook the other side (Be patient, this takes a little time).

5) If it sticks to pan, use coconut spray or Ghee. 

Makes 8 flatbreads

Approx. 161 calories each

Uncategorized

November 2014 Bootcamp Special

We are offering a special discount on our Bootcamp Class running every Monday/Wednesday/Friday at 7:00am beginning December 1, 2014 and running through November 30th, 2015.

We will be featuring  Firstbeat technology (see www.firstbeat.com for details) where each participant will have their heart rate monitored during training. 

Pricing  is $175.00 per month based on a 1-year contract and requiring a minimum of 5 participants to run class. There are NO joining fees or membership fees.  Must sign up for special by Friday, November 28, 2014.

Nutrition, Recipes

Organic Apricot Protein Balls

Organic Apricot Protein Balls

 

1 Pound of Turkish Organic Apricots (We Like the Ones from Whole Foods)

1 Cup of Macadamia Nuts

4 Scoops of Protein Powder

One-Half Cup of Almond Butter

One-Half Cup of Coconut Oil

2 Scoops of Chocolate Dynamic Greens (NutriDyn)

2 Scoops of Cacao Powder

Sea Salt

 

1. Make Sure Apricots Do Not Have Any Pits and that Nuts Have No Shells

2. Chop Apricots and Macadamia Nuts Together in Food Processor or Blender into Small Pieces

3. Add All Other Ingredients to the Blender and Blend

4. Roll into Balls (Makes approx. 25 Meatball Sized Balls)

5. Chill and Refrigerate (We like Ours in the Freezer)