Our new color scheme is bright and fun.  We also installed energy efficient lighting and added an ‘internet cafe’ where members can surf the web, check facebook and email for free.

Here is a shot of the new color scheme showing the carpet and new blue coverings on the equipment. More photos to come!

• 2 Veggie burger patties (220 calories, 7 grams of fat – total)
• 1 slice of Galaxy Rice Cheddar Cheese (45 calories, 2.5 grams of fat)
• 1 light whole wheat sandwich bun (100 calories, 1 gram of fat)
• Total calories and fat for our veggie burger= 365 calories and 10.5 grams of fat

YOU SAVED 130 CALORIES AND 16.5 GRAMS OF FAT!!!

Want us to create a healthy meal for you?  Email us at uftrainingcenter@aol.com.

Here is a pic of our healthy veggie burger:

1. Swap out milk or cream for skim milk in your coffee: It makes a big difference. You are cutting out a few grams of fat, up to 9 or 12 depending on how many creamers you use! Yes, just one small creamer has almost 3 grams of fat. If you use three of them, that’s nearly 9 grams of fat for a cup of coffee.  That’s as much as fat as a slice of cheese!
2. Stop eating granola! Everyone thinks granola is healthy because it’s labeled as organic.  But in reality, some granolas (not all!) can be filled with sugar and on top of that you are just piling up the carbs with granola!  If you usually put granola in your yogurt, opt for fresh fruit instead. Even low-cal plain yogurt has sugar in it because it’s a dairy product. You don’t want to add even more processed sugar with granola.
3. Drink more water! Not only does water help your system flush out fat and toxins, if makes you feel full so you can stomp out those cravings in your head!

Keep tuned to our diet and weight loss tips for fast, simple tricks that anyone can start doing right now!

Pamela Callahan

Ultimate Fitness gym in NJ is pleased to welcome two new Crossfit personal trainers to our Monmouth County gym.  Pamela Callahan and Scott Spencer are both Level 1 Certified Crossfit personal trainers.

Pam and Scott offer personal training services at Utimate Fitness gym in Monmouth County.  They also instruct the widely popular Fierce Force Boot Camp program that is based on Crossfit training principals.

What is Crossfit?

Scott Spencer

CrossFit is a strength and conditioning brand that combines weightlifting, sprinting, gymnastics, powerlifting, kettlebell training, plyometrics, rowing, and medicine ball training. CrossFit contends that a healthy, fit person requires proficiency in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. It defines fitness as increased work capacity across all these domains and says its program achieves this by provoking neurologic and hormonal adaptations across all metabolic pathways.

CrossFit athletes run, row, jump rope, climb rope and carry odd objects. They frequently move large loads quickly over long distances, and use powerlifting and Olympic weightlifting techniques. CrossFit athletes also use dumbbells, gymnastics rings, pull-up bars, kettlebells, and many bodyweight exercises. CrossFit is used in nearly 2,000 gyms worldwide and by many fire departments, law enforcement agencies, and military organizations including the Canadian Forces, and the Royal Danish Life Guards. (source: Wikipedia)

Scott Spencer

Personal Trainer in Monmouth County

Ultimate Fitness invites you to a free Fierce Force boot camp class with Pam or Scott.  You can see the schedule of boot camp classes in Monmouth County on our website.  If you would like more information about personal training with Pam or Scott, please call the front desk and ask to speak to one of them or leave a message for them to call you back.  732-531-3586.

Our boot camp group ran the 2 mile loop while stopping for some fun and intense boot camp drills!  We made use of park benches, grassy areas and pull up stations to work EVERY SINGLE muscle in our body!

We did step-ups on the benches, dips off the benches, lunges through the park, sit-ups on the grassy areas, squats, jump rope, and more!  It was great to be outdoors and enjoy the warm weather and using the park’s existing resources made it a fun and challenging boot camp!

If you’re not a part of Fierce Force Boot Camp of Monmouth County….YOU’RE MISSING OUT on the most insane workouts ever!  Our classes are led by Level 1 Certified Crossfit Instructors in NJ and are about 1 hour in duration.

Think it’s too tough for you? YOU ARE WRONG! The boot campers all work at their own pace. It’s not a race. Everyone is there to support one another.

Try a class free…all you have to lose are extra pounds!!!!

Questions about Boot Camp?  Call NJ Crossfit Certified Trainer, Pamela Callahan, at 718-801-5190.

About Fierce Force Boot Camp in Monmouth County

The Fierce Force Boot Camp program at Ultimate Fitness incorporates Crossfit style training integrated with Boot Camp drills and conditioning regimens.  If you are overweight and out of shape, this program will help you burn fat, sculpt lean muscle and develop your inner athlete.

If you are a competitive athlete, Fierce Force will hone your athletic skills, further develop your strength and agility and test your will power to the maximum level.

Fierce Force Boot Camp is for people of all fitness levels.  You perform the class to your best ability, improving each week as time goes by.  All of the exercises in the class have modifications for those with certain injuries that may prevent them from performing certain movements.

Makes about 1 cup

Serve this dressing just as you would a traditional Caesar dressing and we bet no one will notice the difference.

Ingredients

• 2/3 cup (about 5 ounces) firm silken tofu
• 1/4 cup water
• 1/4 cup lemon juice
• 2 tablespoons light soy or chickpea miso
• 1 tablespoon white wine vinegar
• 1 teaspoon Dijon mustard
• 2 cloves garlic Ground black pepper, to taste

Method

Put all ingredients into a blender and purée until smooth.

Nutrition

Per serving (about 2 Tablespoons): 25 calories (5 from fat), 0.5g total fat, 0g saturated fat, 0mg cholesterol, 140mg sodium, 3g total carbohydrate (0g dietary fiber, 1g sugar), 2g protein

http://www.wholefoodsmarket.com/recipes/2654

Wasabi and nut crusted Tilapia with sauteed mushrooms and chickeaps on the side.

This is one of my favorite things to make for dinner.  If you are following the GOMBS diet, you will love this Tilapia dinner that includes a side of sauteed mushrooms, chickeaps and broccoli. This is a low-fat dinner that is ready in about 25 minutes with very little prep time.

Your quantities of everything will depend on how many people you serve.  Figure about 2 Tilapia filets per person because some of them can be small and thin.

Needed:

• 2 Tilapia filets per person
• Raw mixed nuts chopped to a chunky consistency in the food processor (you can use your favorite type of nuts, I used a blend of walnuts, pistachio, peanuts, etc)
• Wasabi sauce (I buy this in Wegmans)
• mushrooms
• broccoli
• chick peas

Prepare:

Place tilapia filets in glass baking pan.  Use a brush to thoroughly coat the top side with wasabi sauce.  Pour your crushed mixed nuts over the top of each filets.  Bake at 350 degrees for about 20 minutes.

While the tilapia is cooking, prepare your side dish.  You can sautee mushrooms, broccoli and chickpeas for a GOMBS friendly side salad.  Your side salad can really consist of whatever you feel like throwing in the pan. Spinach, asparagus, etc.

That’s it! Enjoy!

This drill is really tough and at times painful, but our boot camp pros were able to battle through it.

The exercise is performed in the Yoga ‘boat’ pose. This pose REALLY tones the abdominal muscles and some areas of the legs.  Everyone must hold the pose while tossing around a weighted 10 pound ball. NO ONE can touch the ground with their feet. If anyone breaks the pose, everyone has to do 50 crunches!  This drill lasts for several excruciating minutes but is so worth the agony. No pain, no gain!  Check them out in action:

About Fierce Force Boot Camp:

An intense, fat burning, lean muscle building 6-week program led by Level 1 Certified Crossfit Trainers at Ultimate Fitness Training Center.

Commit Physically and Mentally to Fierce Force

The program consists of 1-hour boot camp style training classes held at Ultimate Fitness (non-members are welcome to join the program).

Monmouth County Boot Camp Class Schedule

There are plenty of classes each week to fit into your schedule. Boot camp classes are held:

Mondays, Tuesdays and Fridays at 9am
Mondays Tuesdays and Thursdays at 7:30pm
Saturday at 10:30am

Call Pam, director of the Boot Camp program for more information: 718-801-5190

Week two of the Monmouth County boot camp had participants flipping giant tires ranging in weight from 100+ pounds to over 150 pounds.  Sound hard?  Believe it or not, men and women of all different ages and fitness levels took part in the exercise.  The tire flip is a test of total body strength, flexibility, endurance, and explosiveness. It closely mimics the starting position of linemen in football, has tremendous carry over to other sports performance, and is a staple in the strongman competition. I can’t think of a single muscle in your body that this exercise doesn’t strengthen!

Below are some photos of the tire flippin fun!

Join Fierce Force Boot Camp in Monmouth County

Join the fun!  Fierce Force Boot Camp in Monmouth County is a 6-week long intense program designed to develop your inner athlete, improve endurance, peak your performance levels and get you in the best shape of your life!  The included 6-week Zone diet plan will help fuel your appetite so that you can perform at optimum levels.  Natural side effects of the Boot Camp program include loss of fat, lost of inches, sculpted lean muscle and more!

Don’t wait!  Find out more on the Fierce Force Boot Camp page or call Pam at Ultimate Fitness: 732-531-3586.

To understand how we measure sugar in out diet it’s good to know that 4 grams of sugar is equal to 1 teaspoon of sugar, 8 grams = 2 teaspoons of sugar, etc.  Adults are supposed to get no more than 32 grams (8 teaspoons) of sugar a day, that’s based on a 2,000 calorie.  Kids eat less calories than adults, so their sugar intake should be less.  Preschoolers with a daily caloric intake of 1,200 to 1,400 calories shouldn’t consume any more than 170 calories, or about 4 teaspoons, of added sugar a day. Children ages 4-8 with a daily caloric intake of 1,600 calories should consume no more than 130 calories, or about 3 teaspoons a day. (source)

2 tablespoons of cake frosting has about 24 grams of sugar, 6 teaspoons!  That’s double the recommended sugar intake for some kids.   Some Kellog’s Pop Tarts have 20 grams of sugar (some had more, some had less).  That’s over 5 teaspoons of sugar for your child.  More then the total recommended amount for the entire day!

How Much Sugar Does Your Child Eat A Day?

So just how much sugar are kids getting?  You might be surprised to learn that many of their favorite breakfast cereals are also loaded with sugar, Pop Tarts aren’t the only offender. Consumer Reports conducted a survey of popular children’s cereal and found that 23 of the top 27 cereals marketed to children rated only Good or Fair for nutrition. There is at least as much sugar in a serving of Kellogg’s Honey Smacks and 10 other rated cereals as there is in a glazed doughnut from Dunkin’ Donuts. Two cereals, Kellogg’s Honey Smacks and Post Golden Crisp, are more than 50 percent sugar (by weight) and nine are at least 40 percent sugar. And that’s not the only issue. Although Kellogg’s Rice Krispies has only 4 grams of sugar per serving, it got only a Fair rating, largely because it is higher in sodium and has zero dietary fiber. (source)

Consider the fact that your child may have a glass of juice with breakfast, possibly a Capri Sun Sip for lunch and maybe a glass of soda with dinner. In addition to the 20 grams of sugar consumed at breakfast, they just added another 57 grams of sugar for the day, bringing the grand total to 77 grams of sugar–nearly 20 TEASPOONS OF SUGAR FOR THE DAY!  Could you imagine spoon feeding your child 20 teaspoons of sugar?  You might be.

How to Reduce Sugar Intake in Kids

Be more savvy when shopping, read the labels.  Remember the numbers above – 3 teaspoons of sugar a day for kids, that’s 12 grams.  If the item has more than the daily recommended amount of sugar in just one serving, leave it on the shelf.

Replace sugary drinks with water or fresh brewed ice-tea that you can sweeten naturally with agave, lemon or frozen fruit.  For breakfast, replace sugar laden cereals with ones that offer whole grain benefits.  Sweeten cereal with some fresh fruit or try almond milk or rice milk, both have a sweeter taste then regular milk.

Remember, there is absolutely ZERO health benefit to consuming sugar.  Every time you feed your child you have an opportunity to nourish their mind and body.  Take every opportunity as a chance to improve your child’s life and set them up for the future with healthy eating habits.