Bring It On Summer

May 4th, 2011 Welcome to the Upward Motion Weekly Email!  Quote of the week:  Strive for progress, not perfection   Happy May to you! Time is flying right on by! I hope you are all doing really well! Summer is pretty much around the corner, if you are planning on going on some summer vacations, don't you want to be confident with your bikini body? We would love to help you get there! There is still plenty of time to get to where you want to be! Nutrition, exercise and stress relief are all important factors to really keep track of. It's time to get cracking! Let's go :)   Everyone did so well, even though the weather wasn't too nice to us!   1/2 marathon Gill ran a 2hrs 13 mins with Luis! Austin ran a 1 hr 53 mins   5 K Penny ran a 29:30 with her son Eric   Bridget ran a 28:30 with  Vince   1 Mile Fun Walk Leanne walked a 24 minute mile (way to go lady) with Jami and her family, Reggie, Lisa, and Avery! Here are some pictures from Run for the Zoo :) We had a blast!      Run for the Zoo Slideshow :)    Keep on reading for some informative articles that will help you on your fitness journey!!   Health and Happiness The team at Upward Motion Personal Training       Let us know if you're interested in any of these by calling us or emailing us at info@upwardmotionpt.com!!   Hope you all have a great week!     P.S:              UPCOMING EVENTS AT UPWARD MOTION   Starting this week! New Group Schedule!   New Memberships for Group Classes Couple's Membership:  $150- Comes with one on one training as well as our open gym option. $135- Does not include the one on one training or open gym option.   Student Membership: $60- Comes with one on one training as well as our open gym option. $50- Does not include the one on one training or open gym option.   Family Membership: 4 people: $200- Comes with one on one training and open gym option for each person. $25 for each additional person Grilled Chicken Skewers     Try these healthy chicken skewers to spice up your diet!   INGREDIENTS 1/4 cup fresh lemon juice 2 Tbsp. olive oil 2 cloves garlic, minced 1 tsp. minced fresh rosemary 1/4 tsp. salt 1 lb. boneless, skinless chicken tenders Bamboo skewers Serves 4 INSTRUCTIONS 1. Combine first five ingredients in a glass dish or resealable plastic bag. Add chicken tenders and coat thoroughly. Marinate in refrigerator for 30 minutes. 2. Soak bamboo skewers in water for 30 minutes. 3. Heat grill to medium. Thread chicken onto bamboo skewers and grill 3-4 minutes on each side or until juices run clear. Discard remaining marinade. Nutrition Facts (per serving): 194 calories 24 g protein 2 g carbs 7 g fat 0 g fiber 64 mg cholesterol 222 mg sodium 0.5 g sugar   Try those with this yummy veggie recipe! Orange-Sauced Broccoli & Peppers   Makes: 6 servings Start to Finish: 20 minutes Ingredients 3 1/2  cupsbroccoli flowerets 1  mediumred or yellow sweet pepper, cut into 1-inch pieces 1  tablespoonbutter or margarine 2  tablespoonsfinely chopped onion 1  clovegarlic, minced 1 1/2  teaspoonscornstarch 2/3  cuporange juice 2  teaspoonsDijon-style mustard Directions In a medium saucepan cook broccoli and sweet pepper in a small amount of boiling, lightly salted water about 8 minutes or until broccoli is crisp-tender; drain. Cover and keep warm. Meanwhile, for sauce, in a small saucepan melt butter over medium heat. Add onion and garlic; cook until onion is tender. Stir in cornstarch. Add orange juice and mustard. Cook and stir until mixture is thickened and bubbly. Cook and stir for 2 minutes more. Pour the sauce over the broccoli mixture; toss gently to coat.   6 Uber Simple Ways to Shed Pounds Use a teaspoon instead of a tablespoon   Move while watching TV   Studies show that getting into a "TV trance" on the couch can cause you to burn fewer calories than sitting and reading. Avoid it by standing up and folding laundry on a table top, doing the dishes or putting together outfits for the week. Just getting off your feet will burn an extra 30-40 calories per hour. Even at 1 hour a day you'll burn almost 15,000 extra calories a year! Leave 20% on your plate Based on an average adult woman's calorie counting, committing to this simple strategy every time you eat is enough to shave off 375 calories a day, which could lead to shedding up to 37 pounds in 1 year's time - think 18 tubs of Crisco.   Trade microwave popcorn for chips A few handfuls of potato chips (32 to be exact) pack 300 calories, but an entire bag (about 8 cups, the size of 8 baseballs) of no oil popcorn contains just 220 calories and counts as nearly 3 servings of whole grains, the recommended daily goal.    Gulp two glasses of water before each meal A new study found that people who followed the same diet but drank two glasses of water before meals ate between 75 and 90 fewer calories at the meal and lost nearly 30% more weight over the course of 12 weeks, 15.5 pounds compared to about 11 pounds. Water has zero calories, may fill you up and its hydrating effects keep your metabolism revved up.   Don't buy in bulk Head to price clubs for items like socks or toothpaste but not for snacks. One study found that when snacks are "stockpiled" the average daily intake jumps by a whopping 92%. For splurge-type snacks, buy single portions, like one fresh cookie or brownie from a bakery rather than a box. Same for ice cream - one 1,000 calorie pint of Ben & Jerry's Cherry Garcia can easily be polished off in one sitting, but an individually wrapped Cherry Garcia novelty bar on a stick is 260.     Summer Burgers! Black Bean Tostada Burgers You can substitute a store-bought chunky salsa for the pico de gallo. Serves: 4 Prep Time: 25 minutes Cook Time: 32 minutes Nutrition Score per serving: (1 burger, 2 tortillas, ¼ cup salsa, ¼ avocado): 348 calories, 10 g fat (25% of calories), 1 g saturated fat, 56 g carbs, 11 g protein, 13 g fiber, 77 mg calcium, 3 mg iron, 317 mg sodium Ingredients For The Pico de Gallo 1 large beefsteak tomato, seeded and chopped (about 3/4 cup) 1/4 cup finely chopped red onion 1 to 2 jalapeños, seeded and finely chopped (about 1/4 cup) 1 T lime juice 1 t extra-virgin olive oil 2 T chopped fresh cilantro Kosher salt and freshly ground black pepper to taste For The Burgers 1 15.5-ounce can low-sodium black beans Cooking spray 3 clv garlic, minced 1/4 cup panko (Japanese bread crumbs), preferably whole-wheat 1/2 t ground cumin 1/2 t dried oregano 1/4 t kosher salt Freshly ground black pepper to taste 8 small (6-inch) corn tortillas 1 large California avocado, peeled and sliced Directions To make the pico de gallo, combine tomato, onion, jalapeños, lime juice, olive oil, cilantro, salt, and pepper in a medium bowl. Stir, cover, and set aside at room temperature for up to 30 minutes, or refrigerate for up to 3 hours to allow flavors to blend. To make the burgers, rinse black beans in a colander and set aside. Meanwhile, coat a medium skillet with cooking spray and heat to mediumlow. Add red onion and cook, stirring occasionally, about 5 minutes, or until soft. Add garlic and cook, stirring constantly, 2 minutes more. In a large bowl, combine black beans, onion mixture, panko, cumin, oregano, salt, and pepper. Mash, allowing some chunks to remain. Form bean mixture into four patties about 3 inches wide and half an inch thick. Divide tortillas into two stacks of four and wrap each stack loosely with foil. Place burgers and tortilla packets on a lightly oiled grill and cook for 4 minutes. Flip burgers and packets and cook for 3 minutes more, or until burgers are lightly browned. To serve, arrange two tortillas on each of four plates. Top with a burger, salsa, and avocado slices and serve. Work those Triceps!   INCLINE DUMBBELL SKULL CRUSHER Target Muscles: triceps brachii Set Up: Lie supine on an incline bench with your feet flat on the ground. Grasp a dumbbell in each hand with a neutral grip and lift the dumbbells directly over your shoulders [A]. Action: Without letting your elbows flare, bend them to lower the dumbbells to either side of your forehead [B]. Hold for a second, then return to the start position and repeat.   PRE-STRETCH LYING TRICEPS EXTENSION WITH EZ BAR Target Muscles: triceps brachii Set Up: Grab an EZ or cambered bar with an overhand grip and lie back on a flat bench. Keep your feet on the floor or on the end of the bench. Extend your arms so the bar floats over your head. (This starting position pre-stretches the triceps.) Avoid moving your shoulders [A]. Action: Without letting your elbows flare, bend them to lower the bar behind your head [B]. Press the weight back up to the start position. Repeat.     FIT QUIZ OF THE WEEK! What muscle groups does a straight legged dead lift work?   Send what you think is the correct answer to us at info@upwardmotionpt.com! You could win the monthly Prize if your answer is picked!!! The answer to last weeks quiz:  C. There are 20 muscles in the foot!   Great job Jessica :)  Trigger Point Foam Rolling Classes: The foam roller stretches muscles and tendons and also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a foam roller you can perform a self-massage and break up trigger points, soothe tight fascia while increasing blood flow and circulation to the soft tissues. This helps relieve muscle soreness and makes you feel better!    Next Classes:   May 7th @ 11 AM   June 4th @ 11 AM   July 2nd @ 11 AM     If you're interested make an appointment with us! Space is limited! upwardmotionpt.com or call us at 268.1231!     Bridget's Fitness Competition:   MuscleMania!       Information for Morning Show!     Information for Evening Show! Come support :)   The Dancer's Workshop Explore how a better rounded endurance, strength, power, balance, coordination and flexiblity regimen reduces the chances of injuries and increases overall dancing abilities. When: May 14th at 11 AM June 11th at 11 AM July 9th at 11 AM Space is limited so make your reservations today! upwardmotionpt.com or call us at 268.1231 for more information!  Kettlebell for Dumbbells   Ever wanted to swing a kettle bell around, but didn't know how to use it? Well here's your chance! At Upward Motion we'll be doing a few beginner kettlebell workshops to teach you some full body, butt kicking workouts that are sure to make you sweat! Kettlebells are incredible and definitely one of the most exciting, fun and results-producing ways to exercise. Kettlebells originated in Russia and were used to train the Russian army. When: May 7th at 10 AM June 4th at 10 AM July 16th at 10 AM   Class includes a kettle bell    Upward Motion Personal Training 505-268-1231

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