Team Fit Express Blogging it on Hump Day

Team Fit Express
Blog Post
July 25th, 2012

Happy Hump Day everyone!! It’s week 8 of the Samson’s Dropping Pounds for Hope Challenge!! Hard to believe it’s the last week!

Lessons from Lou
Working those triceps
You know those “triangle” push ups we do in boot camp, thatyou really don’t like doing? Well the American Council on Exercise (ACE) foundthey stimulated the triceps more than any other exercise tested. A close secondwas dumbbell kickbacks, and then bench dips. So guess what???? That’s right, wewill be doing a few more of those. Yeah!

Supplement Sense
There are two supplements you should be making sure you takeas part of your regimen for getting more out of your workouts. You should betaking some B-complex with B-6 and B-12 for a natural energy boost. Green TeaExtract has been shown to increase and promote fat burning in the body. You canfind these in most drug stores and even grocery stores.

 Lou’s Clues

Get a grip on grip
Next time we are doing Kettle Bell swings or plate pinches, don’t cut yourself short on those. Studies show these exercises not only buildup grip, which is good in many aspects of your life, but tone your forearms and can actually reduce pain in the wrists associated with exercise and wristloaded activities. 

Jena’s Jump on Nutrition

What to eat before you hit the gym?
Making the best selection for your preworkout meal will ensure that you have plenty of energy to get you through your next Samson’s butt-kicking training session.
The primary goals of the preworkout meal are to reduce muscle glycogen depletion, reduce muscle protein breakdown, and reduce post workout cortisol levels.

How Do You Do This?
A healthy combination of complex carbohydrates and lean protein.
Your goal when planning you preworkout meal should be to consume a significant amount of both carbs and protein, approximately 30 -90 minutes before your workout. For your protein, try chicken, fish, egg whites, or even lean ground beef. For carbs, try a lower glycemic option like brown rice, oats, or a sweet potato.
Sample Preworkout Meals
Sample 1:
1 scoop whey protein powder
½ - ¾ cup oats

Sample 2:
4-5oz chicken
½ - ¾ cup brown rice

Greek Yogurt Breakfast Wrap
¼ cup low-fat granola
6 oz plain non-fat greek yogurt (opt: mix in 1 tsp stevia and ½ tsp vanilla extract)
½ - ¾ cup berries
1 whole-grain tortilla wrap
Mix granola, yogurt, and berries and fill wrap…ENJOY!!

Successful Dieting by Team Lean Machine

1. Calories still count

Calorie-count has forever been the gold standard of fat loss “accounting.” Ask anyone on the street what a calorie is and most will know at least something.“Umm…it’s something you don’t want a lot of.” However, most have a far dimmer understanding of macronutrients, which are the carbohydrates, fats and proteins that make up those calories. In the bodybuilding world, we’re much smarter than that. We know that different macronutrient profiles have different effects on hormones and ultimately, whether we lose (or gain) fat or muscle.
Although, many of us “smarties” have lost sight that CALORIES STILL COUNT. This applies to both gaining muscle and losing fat. If you’re not eating more than you expend, regardless of how the macronutrients are set up, you will not gain muscle optimally. And by the same token, if you’re not eating LESS than you expend or burning off more than you consume, via cardiovascular exercise and weight training, regardless of the macro breakdown, you won’t lose fat optimally. So, remember to not only pay attention to the fancy carb/protein/fat percentages and meal profiles, but also total energy intake – it still makes a difference.

2. Train Hard and Heavy

If I get asked one more time about changing training while dieting, I’m going to tear my hair out.
When you diet for fat loss, it’s IMPERATIVE that you do everything you can to maintain (and possibly build) muscle. If you lose muscle, you not only look like shit, you also slow your metabolism, making it even harder to lose fat. So don’t switch squats to leg extensions, deadlifts to seated rows, and bench presses to cable crossovers. Don’t go from 6 to 10 reps, to 30 to 50 reps. Don’t go from what built the muscle, to some nonsense that you think will “etch in more detail.” It’s diet and cardio that will whittle away the fat and give you a harder, denser look. It’s your training that will keep your muscle while you get there.

3. Ok, Hormones Do Count Too

Though calorie control is necessary for progress, you won’t see optimal results unless you marry that with a proper macronutrient setup to support an optimal hormonal environment. A low calorie diet of 90 percent carbs, 5 percent protein, and 5 percent fat will do a terrible job of maintaining muscle and stripping off fat. You’ll lose weight for sure, but it won’t be the weight you want to lose. Setting up your diet so you take advantage of hormones, rather than having them take advantage of you, will make a huge world of difference in terms of results. Keeping carbs low most of the day is a perfect example. When you keep insulin levels low, you facilitate fat burning. Post workout is the time when carbs are desired for anabolic and anti-catabolic purposes, so add them in there. Protein and fat can be manipulated similarly, to take advantage of hormones like testosterone and growth hormone.

4. Take Baby Steps

All too often I see people getting really aggressive with dieting right from the get-go. They jump right into lots of cardio twice a day, they reduce carbs to the bare minimum, and do all sorts of things to get in shape, as if they were stepping on stage this weekend. While I respect their motivation, it’s certainly not the smartest way to diet by any means. Not only will it send your metabolism into the shitter very quickly, and put you at a huge risk for muscle catabolism, it also doesn’t leave you with any “tricks up your sleeve” to implement when you hit the inevitable plateau. If you start right off with zero carbs and two hours of cardio per day, where are you going to go when you get stuck? Three or four hours of cardio per day? No thanks! So, make your changes slowly and incrementally to maximize muscle retention and ensure that you can keep progress continuing for the duration of your diet.

5. Don’t Dig Yourself Into a Ditch

Even the best-constructed diet will eventually lead to metabolic slowdown, not to mention mental stagnation. Who likes dieting forever? To avoid “digging yourself into a ditch” with prolonged dieting, make sure you schedule periodic breaks to relieve some of the physical and mental pressures of a diet. For some, just a cheat meal or refeed /carb-up meal once every week or two works fine to replenish glycogen levels, stimulate metabolism and leptin a bit, and stave off catabolism (not to mention satisfy cravings and give the dieter a feeling of “fullness” that is often missed on a diet). Others might want to schedule longer periods of time of upwards of a couple weeks to raise their calories a bit, so as to avoid metabolic slowdown and the mental drudgery of a continuously hypo-caloric diet.
Dieting success comes down to working smarter, not working harder. Taking one step back can mean two steps forward, when done properly.
To wrap up, we have the following:

• Eat the right stuff, but not too much.
• Slow and steady (and SMART) wins the race.
• Still train like you’re building muscle.

Shauna Keeping it Short and Sweet for you!!!!

Here we are at the end of Week 7! As we come close to the end of this awesome challenge I reflect back to the beginning and think about all the incredible people at Samson S&C! Everyone is here to Work Hard and make their body and mind healthier.  I often get asked how I stay motivated to workout and how I got from where I was after having my daughter Shay to now. I have a lot of answers but my most popular response is....my family.

Motivation by Shauna
I was always an athelete..softball, gymnastics, golf and cross county-have a lot of medals!
My major is college was Community Health Education and my JR. year I changed it to School Health

Education-I wanted to educate young kids about the importance of a healthy lifestyle.
I had the opportunity to become an aerobics/spin instructor in college-Fell in LOVE!
Graduation came and went-taught at gyms in Illinois-still in LOVE!
Moved to the sunny state of Florida to teach Health Education in Port St. Lucie-still passionate about working out, so I joined a gym.

Did the traditional gym thing-wasn't getting the results I wanted..started to become demotivated!! ;((
That lasted a short time.

Met my sweet pea Sean and my motivation returned-LOVE HIM!
Got a spin instructor job...realized how much I missed it.
Baby Shay would arrive soon-the other LOVE of my life.

Samson S&C came into my life-bootcamp instructor and personal trainer-motivation to stay healthy and try give people the best workouts of their lives!
To see my honey and baby girls face everyday and her to say Mommy-TOTAL MOTIVATION!

Health is all around us, from the moment we wake up until we close our eyes.  It's up to YOU to pick what keeps you motivated and stick with it.  This is just the beginning guys..Stay Committed!

In Health,
Shauna ;)

You've Got Weight Loss Questions We Have Your Answers!!!

Team Fit Express

Blog Post

July 18th, 2012

Happy Hump Day everyone!! It’s week 7 of the Samson’s Dropping Pounds for Hope Challenge!! Wow the weeks are flying by!!! A very interesting topic was presented to me a few times this week. It seems a few people, despite having started exercising much more regularly and intensely than before, have managed to either not lose any weight, or worse…gain weight! How is this possible? How can one increase their activity and exercise but gain weight?

First things first…

Is the number on the scale going up because you’re gaining fat or muscle? Muscle is denser than fat and takes up less space in the body. This means that if you are gaining muscle at a faster rate than you are losing fat, the scale could actually go up instead of down.  The best way to be sure is to have your body fat tested or take measurements, rather than just relying on the scale to measure progress. As long as your body fat percentage is decreasing and/or you are losing inches, keep doing what you’re doing and don’t worry about the scale!

Okay, so the scale is going up and you’re not losing inches. UH OH!! There are many factors that could be preventing you from seeing the results you desire. In honor of week 7 of our challenge, here are 7 reasons you might not be seeing the results you want…

7 Reasons You’re Not Losing Weight

1.      Eating Too Much.

Exercising sometimes leads people to eat more than they did before and often times too much for the following reasons:

·         Exercise makes you hungry.

·         Many people “reward” themselves with food for working out.

·         Eating more than you’re burning. Exercise does not burn near as many calories as people think it does. You would have to run for almost an hour to burn off the calories in a Big Mac! Add another 10-15min to burn off a can of Coke! Let’s not even think about the french fries! So even though exercise is important to your health and can definitely help burn some extra calories, it’s not a good idea to exercise in hopes of being able to eat more.

2.       Not eating enough.  

Confusing right? It happens often though. If you are not eating enough to fuel your newly active lifestyle, it can actually slow your efforts. When you drop your calorie intake considerably and add to that increased exercise, your metabolism responds by slowing down to conserve calories. Thus, rather than losing those unwanted pounds, your body holds on to them for dear life!  

3.      You’re dehydrated.

Staying hydrated before, during, and after exercising is crucial. Even the slightest dehydration can cause the body to retain excess water. Aim for no less than 2 liters of water/day and be sure to drink water before, during, and after your workout.

4.      Not enough sleep.

Not getting adequate sleep can cause the body to store fat more efficiently. It can also increase stress levels and lead to late night snacking…extra calories! 

5.      Stress

Many people turn to food during times of stress because it temporarily relieves the feelings of stress. In addition to the mindless eating, stress also has a physiological effect on your weight loss. Stress triggers the production of cortisol, which causes the body to store more calories as fat and retain water.

6.      Medication

Many medical prescriptions have side effects that consist of weight gain or water retention. Ask your doctor if any of your medication could be affecting your weight loss efforts. 

7.      Medical Condition

Certain medical conditions, most commonly thyroid problems can make weight loss much more challenging than normal and sometimes even lead to weight gain. Make an appointment to see your doctor and rule out any possible medical conditions if you have exhausted all other possibilities.

Jena’s Jump on Nutrition

Orange dreamsicle Protein shake

·         1 scoop vanilla protein powder

·         ½ PACKET ORANGE CRYSTAL LIGHT OR ½ CUP LOW SUGAR ORANGE JUICE

·         ½ CUP FROZEN MANGO (OPTIONAL)

·         MIX WITH ICE AND WATER TO DESIRED CONSISTENCY

Lessons from Lou

For those of you who don’t know, there have been some twisted ankles on my watch in the past. I take for granted everyone can do what I can do. Then it occurred to me, why have I not twisted my ankle in 20 years or so, even though I slip off the curb some times, or trip over the rug at work? I had a football coach about 30 years ago (yes I am that old) who had all of us do a series of ankle stretches and strength builders at every practice. I realized I am still doing them to this day every morning when I get up.

You start by standing on the outside edge, or blade, of your feet for a count of 20 “Mississippi”. When you get good at it, do one foot at a time instead of both together. Then you roll them to the inside standing on the arches, raising the blades of your feet off the floor. Then rock back on your heals, lifting your toes off the ground, again for 20 “Mississippi”. Next, stand on your toes, like a calf-raise as part of the series, holding for the same count.

Lastly, you take one foot, bending your leg, and put the top of your foot on the ground behind you, and press down slightly, like a lunge. This technique will stretch your ankles as well as strengthen them over time, and it doesn’t hurt the calves either! Stick with it and hopefully in the future, the next time you slip or twist a little, you won’t get that same swollen ankle injury.

Lou’s Clues

It has been said, this is not just a diet or an 8-week challenge, but it should be a lifestyle change. Does it take time? Yes! Does it take commitment? Yes! Does it take sacrifice? Maybe…depends on if you consider giving up your time on the couch, or pushing that extra inch of pencil, or putting that greasy, fatty “fast food” in your mouth a loss. Would you consider more energy, feeling better, missing fewer days at work, and more time being active, a gain? As an accountant in my day job, I can tell you that sounds like a profit to me.

How to make those changes from a real person’s experience:

If you problem is TV and video games, like mine was, start small. Xbox as a timer to limit playing time, meant for parents to use on kids; I used it on myself. Start buying “exercise” games. And set a time limit, like an alarm, for when you will get up and do something.

If your problem is eating out, because of convenience or lack of cooking skill (like me), then start looking for the lighter, healthier choices on the menu. Learn how to order vegetables steamed and not cooked in butter. As you begin to change your taste profile preferences, you will find it easier and easier to pick the healthy things and miss the bad stuff less and less. Go two weeks not eating sweets or drinking sodas, and then take a bite or a sip of one, and it will shock you how drastic, overpowering, and dramatic the taste of the sugar is to you.

If you problem is time, then trade some things around, or make time at home. (we would love to see you at Samson’s all the time, but we understand) Get a kitchen chair with regular legs (don’t get a roll around office chair like I did the first time), and you can do dips on the seat, lunges into the seat, step ups, split squats, pushups, box squats, and raised-leg sit ups. Grab a towel and you can do resistance workouts with yourself, holding the towel in one hand down, and fighting to pull it up with the other hand for curls. Behind the back like that, works for tricep extensions. Just do something; it only takes 21 days of doing something to make it a habit.

Good luck and welcome to your new life!

Staying Focused with Team Lean Machine

The Right Drink to Help you Recover

Replenish your calories and add nutrients to your post-workout routine with these easy and delicious smoothies. Here are the basics to get you started:

 1. Find a good blender.

 You’ll want a blender that can handle ice cubes. A “crush ice” feature is perfect for making delicious smoothies. Instead of plain ice cubes, you could substitute frozen juices or teas.

For a single-serving smoothie, use the following basic ingredients:

 •2/3 cup yogurt

•Organic sweetener to taste

•1/2 cup ice cubes

•1 to 1/2 cup (total) of fruits, veggies, milk or juice

2. Add nutrients.

 Add a tablespoon or two of ground flaxseed for fiber, a crushed chewable vitamin C tablet, the contents of a vitamin E capsule, some protein powder, or a few leaves of a fresh herb. This will boost your intake of important vitamins and minerals to replenish your body with nutrients.

3. Experiment with ingredients.

Get creative. Experiment with different combinations. You may have a few “failures,” but you’re just as likely to come up with something you absolutely love. Below are a few recipes you can start with. Remember, you can always switch ingredients according to your taste.

Workout Recovery Smoothie Recipes

Chocolate and Banana Smoothie

 •1 frozen banana

•1 cup yogurt

•1/4 cup milk

•Unsweetened chocolate powder or cocoa nibs to taste

•Honey or rice syrup to taste

1.       Blend all ingredients, tasting as the chocolate and honey are added.

Antioxidant Berry Boost

 •1 cup yogurt

•1/4 cup frozen blueberries

•1/4 cup frozen blackberries

•1/4 cup frozen strawberries

•1/4 cup milk, green tea or apple juice

•Contents of one vitamin E capsule

•1 tablespoon honey

•1 tablespoon ground flaxseed (optional)

1. Blend until smooth, adding additional liquid if needed.

2. If using apple juice, blend and taste before adding honey to prevent over-sweetening.

Pumpkin Pie Smoothie

 •3 oz. silken tofu

•1 to 1/2 cup cooked pumpkin

•1/2 cup milk

•1/2 teaspoon pumpkin pie spice

•Sprinkle of nutmeg

•Sprinkle of cinnamon

•1 to 1/2 tablespoon honey

1. Blend well.

2. Add extra milk and honey if necessary.

3. Serve with an additional small sprinkle of cinnamon on top.

Morning Smoothie

 •1/2 cup frozen pineapple chunks

•1/2 frozen banana

•3/4 cup yogurt

•2 tablespoon ground flaxseed

•1/2 cup orange juice

•1 tablespoon honey

1. Blend until smooth.

2. Optional: Add one or two mint leaves

5 Tips to Keep your Calories in Check

Tip #1 is to keep equipment handy. Try keeping a set of measuring cups and spoons on your kitchen counter. You'll be more likely to use them if their right within reach.

Tip #2 is to stash it where you need it. If you typically have cereal for breakfast, keep a collapsible measuring cup in that box of cereal. That way you'll be able to grab it every morning when you're in a rush.

Tip #3 is to avoid disaster. Some high calorie foods, like salad dressings for example, can pack more than one hundred calories per serving. So to prevent yourself from going overboard, take a tablespoon, loop a keychain around it and then put that around the bottle of dressing.

Tip #4 is to snack smart. Whenever you have foods like chips and cookies and crackers, read the serving size and then divide it up into individual portions. Store them in airtight containers.

Tip #5 is to make your mark. Whenever you have a block of cheese, read how many servings come in a package, and then score the cheese appropriately so you know what a single portion should look like.

Boulder Size News!!!

Good Evening Samsonite’s!!!! I believe that in life you are giving 3-4 opportunities that will dramatically change your life, the question is are you primed to take advantage of those opportunities. I grabbed ahold of Samson's and ran with it when I was a full time student at FAU.  I went from training people in my garage to the Samson's you see now in just a matter of 3 years. I never thought I would meet such great people who would continue to motivate me every day to wake up with a smile on my face and try to better myself everyday because I knew the better I could be the more I could give to you and you guys have made my life so blessed and I can't thank you guys enough for everything you have giving me. I never thought that I would meet such a great family, but Shauna, Sean, and Shay came into my life and I started training Shauna and then her Fiancé Sean came aboard as a part of our powerlifting team and then there is little Shay who is just adorable and the glue that holds that crazy couple together :) (I hope I spelt her name right)

The reason I bring up this awesome family is because another opportunity has come up and I must grab it now or else I will miss out on following my dreams. So with that being said this Nov. myself and Nicole will be moving to Boulder, Co. to start a new Samson's, a new book deal, a pastry chef position, and an opportunity to become a pro bodybuilder!!! The family I mentioned before will be taken over the gym and running it full time. I know Shauna and Sean will do a great job and continue to bring our family of Samsonite’s closer than ever before and while you guys are growing as a family with old members and new ones, we will be growing the Samson family out in Co. and hopefully the entire U.S. eventually.

This transition begins on Monday as I will be integrating Shauna and Sean into all facets of the gym and slowly showing them exactly how things are ran so we don't skip a beat and if you know Shauna which man of you do she will bring her own twist to things that will only make Samson's better for you guys and will help it continue to grow. Just to let you guys know how passionate she is about her new job as soon as I told her she had a smile on her face from ear to ear and a tear in her eye and when I saw that I knew she was the one to take Samson's to the next level.

I can't wait to start a new chapter in my life and a new chapter in Samson's!!!! Don't think for a second that I will be gone I will still be emailing, blogging and face booking to keep up with you guys and make sure there is no slacking going on and I will also keep you guys updated on everything we have going on in Co.

If you have any questions at all please feel free to contact myself or Shauna. Please be open and honest with us so we can make this transition as easy as possible. I can't put into words what you guys have meant to me and I will miss each and every single one of you!!!!

Happy Friday!!! Team Mission SlimPossible Blogging it!!!!

Team Mission SlimPossible Blog Blast 6

Wow! It’s getting HOT outside! We hope that you guys are hydrated yourselves and not just at the gym but at work, home, school or wherever your daily travels take you! We want to stress the idea of trying different activities such as paddle boarding, weightlifting and spinning.  Of course there are many other activities you can try such as swimming, running, surfing, mountain/hill/trail climbing and even compete in a tough mudder race!! All these activities promote a healthy and active lifestyle and keep your body guessing and wanting more! So, as briefly mentioned above, Justin will talk about paddle boarding and Shauna will gab about spinning! Enjoy!

Shauna+Spin=LOVE

I am a SPIN addict! I got into Spin in college when a friend convinced me to go and try the class and 5 minutes in, I was hooked.  I ended up teaching Spin that next year at the recreation center at my college along with a variety of other fitness classes..and that is where it ALL began;)) I have been hooked on fitness and it is something that I will ALWAYS have a passion for.  Spinning is one of those activities that you must try at least once, it isn’t for everyone-just like any other activity-but I promise an incredible and fun workout.  I moved to PSL right after college and took Spin classes at Gold’s, they were really good! I invited a friend, who now is a Spin Instructor in West Palm, teaching at over 4 gyms!! Because I was so passionate, I went and talked to different gyms and ended up teaching at one in the area and at one point I was teaching 3 times a week.  The people in my classes were so pumped and excited to be there and left the same..just really sweaty;) I am now teaching one class at Cycle Traxx-the bay directly behind Samsons S&C-it says Florida Personal Training on the door.  The cost is $5 a class (really good) and I am doing Mondays at 6:15-7:15 p.m.  Come out and give it a whirl! My music is upbeat and I can’t stress enough that ‘it’s YOUR ride’! Just because I may be doing one thing-doesn’t mean you have to…I would like you to try though! Spinning burns calories, elevates your heart rate for maximum fat burn and overall let’s those endorphins do there thing!!! Message me if you would like more information!!

Justin’s Paddle Boarding Basics

Hey gang, Justin here with a great idea on how to combine recreation, exercise and fun! It’s called Stand up Paddle boarding, or SUP for short. Basically it’s just like what it sounds! Take an oversized surfboard that is very stable and grab a specialized paddle and you are on your way. It’s a great way to enjoy the Florida lifestyle and get a new perspective on being out on the water. And let me tell you, it’s a great workout too! It helps with balance and coordination and it really works your core and all the little muscles that you stabilize yourself with.

It has really taken off in this area and there are several shops and group outings that are a great way to get introduced to it. It’s something people of all ages and abilities can do. I tried it for the first time recently and I am saving up for my first board as we speak. 

If you are interested in getting started there are two places I highly recommend. For those of you in Port Saint Lucie, check out TC Paddle in Jensen Beach at www.tcpaddle.com. If you live near Fort Pierce, go see Lisa at www.getoutsideanddosomething.com.

If you try it, you might get addicted like me!

Happy Hump Day Team Fit Express Blog Post

Team Fit Express

Blog Post

July 11th, 2012

Happy Hump Day everyone!! It’s week 6 of the Samson’s Dropping Pounds for Hope Challenge!! It’s hard to believe the end is near, but don’t worry because this week we have some helpful training and diets tips that you can use long after this program is done!

Training Tip

Tabata Training – Your secret weapon to avoid ever falling victim to the famous, “I don’t have time to workout” excuse again! Not many people can truthfully say they can’t spare 4 minutes (That’s right, 4 minutes!!) of their day to improve their health.

What the heck is Tabata Training??

Tabata training is a form of high intensity interval training (HIIT) that combines bursts of maximum effort and short rest periods to give you amazing results in very little time! Oh and you little to no equipment to do it, so you can do it right in the comfort of your own home.

How do I do it?

Start by choosing a form of cardio or activity that you’re comfortable with (running, jumping rope, thrusters, squat jumps, etc). After warming up properly, perform the chosen cardio activity at 100% maximum effort for 20 seconds and follow the effort with 10 seconds of rest. Repeat this series another 7 times (8 total). That’s it! Just 4 minutes and, if done properly, it should leave you feeling like you absolutely cannot do anymore!

Have more than 4 minutes? Feeling energetic? Try doing two sets. Be sure to rest for a minute or two before starting your second set so that you can be sure to give it 100%!!

Jena’s Jump on Nutrition

We all have cravings!! So what’s the secret to keeping them in check? GET CREATIVE!! Take your favorite dessert or meal and then research ways to make it either healthy or at least a little healthier.

My all-time favorite cookie is a No-bake cookie. The original version actually isn’t terrible, but a few simple swaps and you have a diet friendly treat! Check out the comparisons:

Original No Bake Cookies

Ingredients

• 2 cups sugar
• 4 tablespoons cocoa
• 1 stick butter
• 1/2 cup milk
• 1 cup peanut butter
• 1 tablespoon vanilla
• 3 cups oatmeal
• Waxed paper

Directions

In a heavy saucepan bring to a boil, the sugar, cocoa, butter and milk. Let boil for 1 minute then add peanut butter, vanilla and oatmeal. On a sheet of waxed paper, drop mixture by the teaspoonfuls, until cooled and hardened.

Diet Friendly No Bake Cookies

Ingredients

• 2 cups stevia in the raw
• 4 tablespoons 100% cocoa
• 1/2 cup skim or unsweetened almond milk
• 1 cup natural peanut butter
• 1 tablespoon vanilla
• 3 cups oatmeal
• Waxed paper

Directions

In a heavy saucepan bring to a boil, the stevia, cocoa, and milk. Let boil for 1 minute then add peanut butter, vanilla and oatmeal. On a sheet of waxed paper, drop mixture by the teaspoonfuls, leave until cooled and hardened.

These simple swaps not only cut the calories in half, but also ensure you stay on track by incorporating only healthy, natural ingredients. It only FEELS like you’re cheating!! Try these tricks with your favorite snack…or just try mineJ

Lessons from Lou

Buff Pizza

Preheat oven to 450°. Toss chicken in ½ tbsp sauce. Place pizza crust on a baking sheet and lay the tomato slices evenly over it to cover the crust. Top evenly with chicken, then sprinkle cheese over everything. Drizzle remaining sauce over top. Cook pizza until crust is lightly crisped and toppings are hot, about 8–10 minutes.

Makes 1 serving

 Ingredients

 6 oz grilled chicken breast, cut into ½-inch cubes*

 ½ tbsp + 1 tbsp (or to taste) low sodium hot wing sauce, divided

 ⅓ 10-oz whole wheat pizza crust (slice off ⅓ the thickness; you can eyeball the measurement)

 1 large tomato (or 2small Roma or plum tomatoes), cut into ¼-inchthick slices 1½ tbsp reduced-fat crumbled blue cheese

Fat 13g Protein 55g Calories 516 Carbs 35g

Lou’s Clues

Fight fatigue with some simple steps throughout the day.

Have good posture; being in the slouching position can put strain on the neck and back

Eat bananas; high in fiber and several natural sugars

Rub your ears which stimulates blood circulation throughout

Try an ice cube on your face, eyelids, and the neck to wake up

Simple Abs building trick; once every hour, tighten and hold your abs, sort of like doing a crunch, for at least 30 seconds. You will be very surprised how much your ab-time on the “blue mat” gets much better.

DON’T FORGET!!

This Saturday, July 14^th is the Dropping Pounds for Charity Challenge Olympic Games!! It will be at Lawnwood Stadium in Ft. Pierce at 10:00am. The event will consist of a 100m dash, Stadium Stair Relay Race, ½ mile, 1 mile, Medicine Ball Throws, and many others. Don’t miss this one! It’s sure to be a blast!!

Samson's Olympic Games Sat. July 14th

Samson's Olympic Games this Sat. July 14th at Lawnwood Stadium in Fort Pierce Fl. at 10:00am. (Location and time may be subject to change, based on availability.)
1302 Virginia Avenue
Fort Pierce, Fl.

Events will include 100m Dash, Stadium Stair relay races, 1/2 mile, 1 mile, Med Ball throws for distance, and many other events. It will be ran like a decathalon and should be a blast!!!!

A Gift for You!!!!

 

Good Afternoon guys, I just wanted to stop in on my blog and thank you guys for everything you’ve done for me. It is a huge honor for me and my trainers to wake up every day and train you guys. The amount of effort you put into our workouts fire’s us up to make them better every time you step inside our gym. We’ve been open for almost 3 years now and have seen so many people come and go and even some stay for all three years. We love each and every one of you and feel like we are one big family. Family is always there to help you out so we are going to help you get back into the swing of things if you have been gone for a while. As of right now we are offering 50% off all our boot camp programs for all our past clients who have fallen of the fitness wagon. Also we love to meet new people and grow our family so if you have a friend who wants to join we will give them the same deal of 50% off our boot camp programs!!!! This deal is only good until the end of July so sign up now and come join our family and get in the best shape of your life!!!!!!

Dedicated to your Success,

Tony Montgomery

Shauna Adams

Team Lean Machine Helping you Beat the Heat!!!

Smoothies make ideal post-exercise treats. Depending on where you seek refreshment, though, you could end up with a calorie- and sugar-packed slushy. Get out your blender instead.

"With the right ingredients, smoothies can jump-start recovery by providing carbs, protein, essential fatty acids, electrolytes, and antioxidants," says Marni Sumbal, MS, RD, owner of Trimarni Coaching and Nutrition in Jacksonville, Florida. Pick at least one ingredient from each category of our smoothie builder to create the perfect shake. (To stay lean and fuel your workouts, try Bicycling's Go Faster Eating Plan).

Pour the Foundation

 1 cup milk of choice (adjust amount accordingly). A study in Medicine and Science in Sports and Exercise found that drinking fat-free milk post-workout promotes muscle gain and fat loss.

Reinforce It with Protein

Silken (soft) tofu Provides soy protein and a milk-shake consistency

Ricotta cheese Contains whey protein, which bolsters muscle repair after a ride

Greek yogurt Twice the protein of regular yogurt, for a more satisfying smoothie

Add Sweet Touches

100% pomegranate juice The phyto-nutrients ease muscle soreness

Frozen fruit Most, especially berries, contain high levels of antioxidants

Pumpkin puree Beta-carotene revs up immunity and promotes good vision

Fat it Out

 Almond butter Has calcium, magnesium, and phosphorus for strong bones

Ground flaxseed Supplies a healthy dose of alpha-linolenic acid, an omega-3 fat

Walnuts Heart-healthy omega-3 fats, and magnesium for muscles

Boost Flavor

Matcha Contains 137 times more antioxidants than regular green tea

Spices Offer flavor and powerful antioxidants without the calories

Cocoa powder (natural or raw) Flavonoids for improved endurance

Opt for Upgrades

 Coconut water Low in calories but rich in potassium, an electrolyte lost in sweat

Coffee Speeds glycogen replacement when paired with carbs post workout.

Wheat germ The most vitamin- and mineral-packed part of the wheat kernel Store it in the fridge or freezer to maintain freshness.

Give it a Whirl

 These 5 smoothie recipes incorporate all the ingredients above. To get the most from your post workout nutrition, toss them into a blender and drink up.

 *Nutrition information based on one serving, using nonfat dairy

Green Tea Ginger

 Speeds up metabolism and protects the heart

 •1 cup milk

•1/2 cup coconut water

•1/2 cup silken tofu

•1/2 cup frozen mango cubes

•2 tablespoons walnut pieces

•1/2 teaspoon matcha

•1/2 teaspoon ground ginger

 309 calories, 13g fat, 36g carbs, 4g fiber, 17g protein

Pumpkin Spice

 Boosts immunity and replaces electrolytes

 •1 cup milk

•1/2 cup coconut water

•1/2 cup plain or vanilla Greek yogurt

•1/3 cup canned pumpkin puree

•2 tablespoons walnut pieces

•1/8 teaspoon nutmeg

 292 calories, 10g fat, 30g carbs, 5g fiber, 22g protein

Tangy Raspberry

 Soothes and repairs sore muscles

 •1 cup milk

•1/2 cup pomegranate juice

•1/2 cup ricotta cheese

•1/2 cup frozen raspberries

•1 tablespoon ground flaxseed

•1 tablespoon wheat germ

•1/4 teaspoon cinnamon

305 calories, 5g fat, 51g carbs, 7g fiber, 21g protein

Banana Mocha

 Replenishes glycogen stores and increases endurance

 •1 cup milk

•1/2 cup coffee (cooled)

•1/2 cup plain Greek yogurt

•1 tablespoon almond butter

•2 teaspoons cocoa powder

•1/4 teaspoon cinnamon

•1 frozen banana

 357 calories, 11g fat, 49g carbs, 5g fiber, 23g protein

Blueberry Almond

 Strengthens bones and fights free radicals

 •1 and 1/2 cups milk

•1/2 cup ricotta cheese

•1/2 cup frozen blueberries

•1 tablespoon almond butter

•1 tablespoon wheat germ

•1/4 teaspoon cinnamon

351 calories, 11 grams fat, 44g carbs, 4g fiber, 26g protein

4 Tips for Smoother Smoothie Operation

 Maintain order Liquids first, then the soft stuff, frozen last. Sticky ingredients go in after an initial blend.

 Don't water down Use frozen fruit instead of ice cubes for undiluted, frosty-thick results.

 Blend and gulp Smoothies don't store well. Case in point: Drinks containing yogurt will separate.

Splurge for horsepower The superversatile Vitamix 5200 Standard makes quick work of frozen fruit ($449). If that's not in your budget, opt for the Oster 14-speed blender ($60).

How does an endurance athlete prepare his or her body to operate effectively over a long distance in temperatures higher than they are accustomed to? Three words: Acclimate, Fitness, Hydrate.

 Acclimate

Acclimatization is the act of becoming accustomed to a change in environment. If you are planning on completing an endurance event in an environment different from the one you normally live in, acclimation is very important.

Think about the last vacation you took where you left your state. Maybe you were lucky enough to visit Hawaii or Florida. What is the first thing you noticed when you stepped off the plane? Could you feel the air?

Perhaps the humidity made you feel like you were sweating just standing still. By the time you got to your cab, you were as sticky as the underside of a theater seat.

Now, go run 26.2 miles.

An even more extreme example, and a favorite of heat training experts, is the Badwater Ultramarathon. Badwater is a 135-mile sufferfest through Death Valley in July where the temperatures can and do break 130 degrees Fahrenheit.

Runners arrive in Death Valley sometimes two weeks before the start so that their bodies can begin the difficult transformation needed to survive what probably is the most grueling race on the planet. Not doing so is to openly court failure.

But what if you don’t have the funds to get to your destination race two weeks early? There are ways to acclimate without traveling:

Layering

When you normally go for a run you’ll throw on a tech shirt and some shorts and head out the door. That is great if you want to be comfortable. But to prepare your body for tougher temperatures you may want to consider a long sleeve shirt, then a shirt, and running tights, then shorts. Depending on how hot you’re talking about, a hat and even another top layer may be used.

Please keep in mind this training commandment: Thou shalt ease into acclimation training. Just like you wouldn’t start a running program by running 20 miles, you shouldn’t panic-start an acclimation program by cutting holes in a trash bag and throwing it on over your sweatshirt. Build slowly.

Passive Acclimation

Wear darker, heat-trapping clothing. Roll up the windows in your car and turn on the heater. Don’t use the air conditioning. Again, these should be eased into.

In his book, I’m Here to Win, two-time Ironman Champion Chris McCormack discusses the heat training of a fellow athlete who prepared his body for the brutal Kona oven by setting his treadmill up in his laundry room, closing the door, and putting a bunch of wet towels in the dryer on high.

This was not the only training that athlete did, nor should it be the only training you do. Acclimation is but one aspect of heat training.

Fitness

Aside from sweating buckets alongside a dryer, getting out on the road is also important. General fitness will contribute to how well your body does in the heat.

Just because your race will be 90 degrees Fahrenheit does not mean that all of your training should be done in layers, or in your laundry room. Train in the heat, but recover in a temperature-controlled environment.

If you are out running, either in training or during your event, and you feel tired and need to stop, do not sit and hang your head. The hottest air will be radiating closest to that thick, black tarmac. Putting your head near it will only make you feel worse. Stand up, walk, find some shade and liquid.

Train too much in the heat and your performance will suffer because you will exhaust too quickly to get the cardiovascular benefits. General fitness as well as getting your resting and active heart rate down, will contribute to your body’s ability to withstand and adapt to higher temperatures. A higher heart rate means that your body is burning more calories, and that creates heat.

Hydrate

A calorie is a measure of heat energy. Exercise causes you to burn calories. Burning calories creates heat. As you burn calories, your body heats up. In order to counteract that, you sweat. The more calories you need to burn, the more your body needs to cool off by sweating.

The more you sweat, the more you need to drink to replace all those lost fluids. Bigger bodies, even healthy bigger bodies, burn more calories than smaller ones. Bigger bodies create more heat, which means they need to be better at tracking and controlling their water intake.