Gift of Health

Tis the season for eating and putting those dreaded work-out to the side. So what could be better than asking Santa for a personal trainer to get you on your way to reach your New Year's goal? VO2 Fitness is now offering personal training gift certificates for 5, 10 and 20 sessions. Let the trainer come to you and work-out in the comfort of your own home or a park nearby. Individual and group personal training session are available. Contact mbrownfitness@yahoo.com for pricing.

Adventure Boot Camp Classes

Here is your chance to get a work-out of a life time and enjoy the great outdoors! VO2 Fitness now provides a monthly Adventure Boot Camp class at Calico Basin in Red Rock (directions below).

Adventure Boot Camp classes are for all levels. You take it at your pace...we will motivate you and push you so you will get a work-out of a life time. Classes will include strength training, trail running/walking, stretching, core training and yoga.

The first Adventure Boot Camp class will be on Saturday, November 10th from 9:00-10:30 am. The price per person is $15 and can be paid in cash, check or credit card. Classes must be paid for before the class starts. Classes are limited to 20 people with a minimum of 5. Please RSVP to mbrownfitness@yahoo.com to hold your place at least 48 hours prior.

For any questions, please call (702) 279-8935 or email mbrownfitness@yahoo.com. Hope to see you there!

Directions to Calico Basin:
From the 2-15 head west on Charleston heading towards Red Rock Canyon. You will see the sign for Calico Basin on your right about 5 miles from the 2-15. Turn Right and follow road up to the parking lot. Class will meet at the picnic tables.

Drink Up!

Your water that is! We all know that you should be drinking 8 glasses of water a day....but how many of us actually follow through with this? To do this you should be drinking 64 ounces of water a day.

Incredible as it may seem, water is quite possibly the single most important catalyst in losing weight and keeping it off. Although most of us take it for granted, water may be the only true "magic potion" for permanent weight loss! Water suppresses the appetite naturally and helps the body metabolize stored fat. Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits.

Here's why: The kidneys can't function properly without enough water. When the kidneys don't work to capacity, some of their load is dumped onto the liver. One of the liver's primary functions is to metabolize stored fat into usable energy for the body. If the liver has to do some of the kidney's work, it can't operate at full throttle. As a result, it metabolizes less fat, more fat remains stored in the body, and weight loss stops. Drinking enough water is the best treatment for fluid retention. When the body gets less water, it perceives this as a threat to survival and begins to hold on to every drop. Water is stored in extra cellular spaces (outside the cells). This shows up as swollen feet, legs and hands. Diuretics offer a temporary solution at best. They force out stored water along with some essential nutrients. Again, the body perceives a threat and will replace the lost water at the first opportunity. Thus, the condition quickly returns. The best way to overcome the problem of water retention is to give the body what it needs…PLENTY OF WATER. Only then will the stored water be released.

If you drink soda, make sure that you do not count this towards your 8 glasses of water. A good way to make sure you are getting all of the water you need is to carry a water bottle with you and keep filling it through out your day. Make sure you always have water with you in the car.

Try this move...

Push-Ups are one of the world's oldest exercises. Unfortunately today, Push-Ups are only used by the military, as part of sport conditioning and to set records for the Guiness Book. Push-ups will focus on toning your shoulders and upper back.

How to do:

1.Assume a prone position on the floor with your body weight supported by your hands and balls of your feet.

2. Your hands should be placed in line with your shoulders and your fingers should be pointed in at a 45 degree angle.

3. Lower your body until your chest nearly touches the floor and then raise yourself.

4. For variety your elbows can jut outward, remain close to thebody or you can perform the movement between benches for agreater range of motion.

Healthy Recipe of the Week

Crab Chowder

Low Cal/Low Fat
Preparation time : 20 minutes

Cooking time : 30 minutes

6 Servings

1 slice uncooked bacon diced

1/2 cup chopped onion

1/2 cup chopped celery

1 spring fresh thyme

1 bay leaf

1 1/2 cups clam juice or fish stock

6 small red potatoes

1 pound crab meat

2 cups reduced fat (2%) milk

1 red pepper diced

1 teaspoon chopped, fresh dill

1. Put the bacon in a soup pot and heat over low heat. Add the onion, celery, thyme and bay leaf, turn the heat up to medium, and cook until the vegetables are soft, about 10 minutes.

2. Dice the potatoes and add them to the soup pot with the clam juice. Simmer until the potatoes are just tender, about 10 minutes. Add the milk, peppers, crab and dill and cook until the crab is just heated through. Remove the thyme and bay leaf. Adjust the salt and pepper to taste.

Nutrition Facts: Serving Size 1 cup, Amount Per Serving: Calories 233 Protein 22 g Total Carbohydrate 33g Dietary Fiber 4g Soluble Fiber 0 g Insoluble Fiber 0 g Sugar 8 g Total Fat 3g Saturated Fat 1g Monounsaturated Fat 1g

Healthy Recipe of the Week

Balsamic Chicken with Baby Spinach

Low Cal/Low Fat/ High Fiber

4 Servings

1 Tbs. olive oil3 cloves garlic chopped

2 (8oz) boneless, skinless chicken breasts, halved

8oz baby spinach

2 Tbs. balsamic vinegar

1/3 cup low-sodium chicken broth

1 cup low-sodium canned chopped tomatoes with juice

2 cups whole wheat couscous, cooked

Heat a large saute pan over med-high heat. Add the olive oil and heat. Add the garlic and cook for 1 minute. Add the chicken and cook about 4 minutes per side, or until cooked through and juices run clear. Remove the chicken and set aside. To the same pan, add the spinach and cook just until wilted, about 1-2 minutes. Remove from the pan and set aside. Lower the heat to medium and add the balsamic vinegar and chicken broth to the pan and stir, scraping the bottom of the pan to remove any browned bits. Add the tomatoes, bring to a simmer and cook 3-5 minutes. Place couscous in a serving bowl. Top with the spinach, chicken and balsamic-tomatoe sauce.

Nutrition Info: (1- 4oz chicken breast + 1/4 mix) 353 Calories, 6g Total Fat (.9g Saturated) 42g Carbohydrate (8g Dietary Fiber) 34g Protein

Boot Camp Classes

What is Boot Camp?

Fitness Boot Camp is a comprehensive high intensity 4, 6 or 8 week weight and fat-loss program that incorporates: fitness instruction, resistance training, functional training, core work, yoga, Pilates, food modification, nutritional counseling, diet planning, speed/agility training and motivational training.

Boot camp classes are designed to burn fat, build and tone muscle, rev up your metabolism, lose weight, improve your fitness, save time and money and most importantly HAVE FUN!

How long and how many days a week is each program?

3 days per week for 4, 6 or 8 weeks. Each class is 1 hr in length. Plan to have a whole new body at the end of an 8 week program!

How are Results Measured?
Body Fat Test at first and last session
Body Measurements/weight taken at the first and last session
Before and After Pictures

What is I haven’t worked out in months or years?

Don’t fret. Boot Camp Fitness is for all fitness levels – whether you work out daily or hasn’t worked out since high school. All activities are structured so that you can choose the appropriate intensity for your fitness level.

Location
Classes will be held at a community park of the group's choice (in the area of town where everyone lives/works). Vo2 Fitness services northwest Las Vegas, Summerlin and Alliante.

Pricing
4 Week Program
3 Days Per Week
Total of 12 Sessions
Price Per Person: $150

6 Week Program
3 Days Per Week
Total of 18 Sessions
Price Per Person: $199

8 Week Program
3 Days Per Week
Total of 24 Sessions
Price Per Person: $260
*Prices are based on a 5 person minimum*

Class Reservations
To reserve classes for your group, email Vo2 Fitness at mbrownfitness@yahoo.com two weeks prior to your program starting. There is a minimum of 5 people per group. If your group is smaller than 5 people pricing will change.

What to bring/Wear
Please bring the following to each session:
Mat
Water Bottle
Towel
Comfortable athletic clothing
Running/Walking Shoes

Questions
Please contact Vo2 Fitness at mbrownfitness@yahoo.com or (702) 279-8935 with any questions or concerns.

Move of the Week

Do you hate squats? Most people do because they do not use the correct form in return putting all of the pressure on their back and knees. Ball squats help you correct your form and have support when performing your squats.
The only equipment that you need is a stability ball...eventually you will work up to using hand held weights. You can purchase a stability ball at any sports store or even target. They start at $15 and up.

How to perform a ball squat:

1. Place the stability ball against wall and lean against it with the ball set in the small of your back.
2. Squat down on your heels to a 90 degree angle arcing the small of your back on the way down. Keep contact with the stability ball throughout the decent.
3. Push yourself back up to the starting position and repeat the action again.

Do 3 sets of 15 Squats. Once the exercise become comfortable, add in hand held weights.

Healthy Recipe of the Week

Oatmeal Pancakes

Low Cal/Low Fat/Low Chol

Prep: 10 MIN; Cook: 5 MIN

9 Pancakes

1/2 cup quick-cooking or old fashioned oats

1/4 cup all-purpose flour

1/4 cup whole wheat flour

3/4 cup reduced-fat buttermilk

1/4 cup skim milk

2 egg whites

1 tablespoon sugar

2 tablespoons vegetable oil

1 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

Beat all ingredients with hand beater or whisk until smooth. (For thinner pancakes, stir in additional 2 to 4 tablespoons milk.)


Spray griddle or 10-inch non stick skillet with cooking spray. Heat griddle over medium heat or to 375 degrees.


For each pancake, pour about 1/4 cup batter onto hot griddle. Cook pancakes until puffed and dry around edges. Turn and cook other side until golden brown.


1 pancake: Calories 65 (Calories from Fat 25); Fat 3g (saturated 1g); Cholesterol 0mg; Sodium 220mg; Carbohydrates 8g (Dietary Fiber 1g); Protein 2g

Something worth watching....

Some of you are probably sick of hearing me go on and on about my favorite show that is premiering TONIGHT! If you haven't heard, "The Biggest Loser" is coming back for it's fourth season on NBC on Tuesdays at 8/7c. The first episode will be a two hour premier.

Why "The Biggest Loser" is my favorite show:

1. It shows that losing weight is obtainable...you just have to work hard and watch what you eat.

2. With that being said...it shows how hard these contestants have to work to lose the weight. Remember you don't gain all of your weight over night. You have to burn 3500 calories to lose 1 pound. Just think...the contestants lose sometimes up to 20 pounds in a week. That is creating a deficit of 70,000 calories!

3. Life changing experience for all of the contestants (I cry every episode and my husband makes fun of me:)

4. They are healthy! This is the most important reason for weight loss. Sure it feels good to fit into those old jeans...but what about your quality of life.

5. Training sessions. This one is personal. I love to see new ideas (if you are a client...get ready!) to integrate into my sessions.

6. It is competitive. So I have a little competitive side and it is fun to cheer for the contestants that won my heart.

Healthy Recipe of the Week

Mexican Steak Stir-Fry

Low Cal/Low Fat/High Fiber

Prep: 15 Min; Cook 10 Min

4 Servings

3/4- pound beef boneless Sirloin

1 medium onion, chopped (1/2 cup)
1 small green bell pepper, chopped (1/2 cup)

1 clove garlic, finely chopped

1 cup frozen whole kernel corn

1/2 salsa

1 medium zucchini, sliced (2 cups)

1 can (15to 16 ounces) pinto beans, rinsed and drained

1 can (14 1/2 ounces) whole tomatoes, undrained

Remove fat from beef. Cut beef into 1/4 x 1/2-inch strips.

Spray 12-inch nonstick skillet or wok with cooking spray; heat over medium-high heat. Add beef, onion, bell pepper and garlic; stir fry 4 to 5 minutes or until beef is brown.

Stir in remaining ingredients, breaking up tomatoes. Cook about 5 minutes, stirring occasionally, until zucchini is tender and mixture is hot.

1 Serving: Calories 240 (Calories from Fat 25); Fat 3 g (Saturated 1g); Cholesterol 40 mg; Sodium 390 mg; Carbohydrates 38 g (Dietary Fiber 10g); Protein 25 g %of Daily Value: Vitamin A 12%; Vitamin C 46%; Calcium 10%, Iron 26%

Try This Move!

For those of you that have worked out with me...you know that planks are one of my favorite moves. This is a move that you can perform with no equipment. Here is the skinny on Planks:

This in not only a great upper body exercise, but when performed correctly, is a great core exercise that adds advanced shoulder stabilization. This exercise involves your back, triceps, shoulders, and core muscles. To perform this exercise correctly:

1. Starting on your hands and knees

2. Elbows should be shoulder width apart, elbows bent with arms in a 90 degree angle.

3. Curl your toes under and push your body off of the ground

4. Body should be straight during movement

5. Make sure to keep the core muscles, glutes, legs as tight as possible

6. Hold position until you can not hold your weight up off of the ground with your back straight.

Time yourself every time and push yourself to go a little longer each time. This is a move that you can do everyday.

Breakfast - The Most Important Meal of the Day

We all know the old saying, "Breakfast is the most important meal of the day." Believe it or not but what your mom was telling you could not be more correct. Breakfast is the most important meal of the day because it is a jump start for your body in the morning. Think of it as waking up with an empty tank of gas in your car and trying to drive around town...you are not going to get too far.

Here is another reason why breakfast is so important: people that do not eat until lunch tent to overeat making it hard for your body to absorb all of the vitamins and nutrients. Your body will also store more fat because your body is in survival mode.
So what should you be eating? You want to be eating a breakfast that is high is fiber, protein and carbohydrates. We are all busy so here are some quick and healthy breakfast ideas:

Peanut Butter Whole Grain Waffles

Fruit Shake - make with plain, fat free yogurt

Oatmeal with Fruit

Energy Bar (My favorite are Luna Bars)

Egg McMuffin w/fruit - Whole Wheat English Muffin

with 1 scrambled egg

Whole Wheat Bagal W/Low Fat Cream Cheese

Cereal w/fruit - Total Cereal is a great choice

Whole Wheat Toast w/ Fruit

Things you want to avoid:

Sugary Juice

Refined Sugar (i.e white bread)

Large Portions of Fat (i.e. Bacon)

My Little Pocket Bible

Not sure how many calories you are eating? Do you eat out a lot and you are not sure how many calories are in your turkey sandwich you just ordered? Well, here is where my little pocket bible comes in handy. The best book that I have found is, "The Doctor's Pocket Calorie, Fat and Carb Counter." You can purchase this book online at www.calorieking.com or Borders for $8.

Here are some reasons why I love this book:

It is small enough to fit in your purse!
Has over 11,000 food listings
Over 200 Restaurants and Fast Food Chains
Is rated #1 by health professionals and consumers
Breaks down your calories, fat and carbohydrates.

It is a little more work...but boy does it pay off! My favorite saying, "Know before you eat it." Most people think they are eating less than they actually are. Take the challenge and track what you eat for a week. You might be surprised what you find.

For nutritional questions, email VO2 Fitness at mbrownfitness@yahoo.com .

Pilates...Don't Judge It Before You Try It!

The Pilate's technique was developed in the early 20 century by a young German who set out to overcome his disabilities and become fit and healthy. The Pilate's technique consists of a series of controlled, flowing movements. Pilate's movements will:

Improve Your Shape (long lean muscles)

Promote Flexibility

Help with Postural Problems

Promote Stability

Build a Stronger Core

Your core muscles are around your middle that help support your spine. Pilate's has proven to help rehabilitate athletes and even help improve there game. Many health clubs are starting new Pilate's classes designed just for golfers. Just think...every time you swing a golf club you are engaging your core. If your core was stronger so would your game. Don't judge it before you try it!

Single Leg Stretch

VO2 Fitness offers private and group Pilate's classes. For pricing and availability email mbrownfitness@yahoo.com.

Where does VO2 Come From?

The VO2 in VO2 Fitness comes from the fitness term VO2 Max. Your VO2 max is the highest volume of oxygen a person can consume during exercise. Those who are fit have higher VO2 max values and can exercise more intensely than those who are not as well conditioned. Numerous studies show that you can increase your VO2 max by working out at an intensity that raises your heart rate to between 65 and 85% of its maximum for at least 20 minutes three to five times a week.

The VO2 Max King

You can not talk about VO2 Max without mentioning Lance Armstrong. He is known for being a 7 time winner of the Tour de France but also for his remarkable high VO2 Max. In 1987, when he was sixteen-years-old, he was invited to the Cooper Institute in Dallas, Texas. The Cooper Institute was a leader in fitness and aerobic conditioning research. Armstrong was given a VO2 Max test to measure the amount of oxygen his lungs consumed during exercise. His levels were the highest ever recorded at the clinic.

The Old Saying, "No Pain, No Gain"

A lot of people approach fitness with the theory, "No Pain, No Gain." There is no question that you need to work hard to reach your fitness goals...but are you working harder than you need too? People think they need to go all out to get the best work-out possible but most people burn out and walk away from their work-out plan sometimes before they even really get started.

In order to reach your goals, you need to train at the right intensity. A heart rate monitor is one of ways you can accurately measure your intensity or your exertion level. Most heart rate monitor will display your heart rate during your workout and the number of calories exerted. Not to sound like a salesman...a heart rate monitor is great way to tracking your calories burned to help you work towards your goal. Heart rate monitors range from $50 up.

Looking for a heart rate monitor? Go to www.polarusa.com.

What is the right intensity you should be working out to reach your goal? Here are your target zones:

60-70% of max heart rate is good for weight loss, building endurance or recovery
70-80% of max heart rate is good for improving cardiovascular fitness
80%+ of max heart rate is good for interval workouts working anaerobic (with-out oxygen)

You can find your max heart rate with this equation:

220 - YOUR AGE = Max Heart Rate

Walking the Open 18

So for those of you who golf...it is easy to take the easy route and rent a golf cart and sit back and sip on your tasty beverage. Why not turn your golf game into a work-out by walking the course. And remember...if you live in the desert it gives you the opportunity to actually walk on something strange called GRASS.

Here this for a thought...one of my clients walked the course (you know who you are) the other day and she wore her heart rate monitor. She burned over 1,000 calories walking the course! Just think...no dreaded treadmill or gym, just enjoying your stroll during your golf game.

So for those who play or are thinking of a new way to shed off a few extra pounds, maybe golf is the game for you. Next time you play say, "No thanks" to the cart!

It is tempting to rent this sweat machine but think of the calories you will burn!

Taking 9 Months Off...I Don't Think So....

There was a time when exercise during pregnancy was discouraged-but not anymore! Times have changed! Most experts now encourage exercise during pregnancy.

In 2002, the American College of Obstetricians and Gynecologists began recommending that pregnant women should exercise moderately for 30 minutes most days, if not every day (unless there are medical reasons prohibiting it).

The exercises you can do during pregnancy depend on two things: your current health and how active you were before you became pregnant. If you were not active before, don't use pregnancy as the time to begin a strenuous fitness regime; if you did exercise before pregnancy, you can continue your program with some slight modifications. Before you begin (or continue) any exercise program, discuss it with your health care provider. Together, the two of you can plan an exercise program that is consistent with your current level of fitness and health conditions. It is recommend to keep your heart rate under 140 during the course of your pregnancy.

Hours before I delivered my daughter Sienna

Need some ideas or have questions before or during your pregnancy? My favorite website is http://www.babyfit.com/. I used this as a resource during my pregnancy and it answered a lot of my questions.

San Diego Marathon - 6 Months Post Pregnancy

Email mbrownfitness@yahoo.com with any questions or concerns regarding pre or post natal exercise.

A Spoon full of Sugar Makes the Medicine go Down???

The other night I was lounging around with some friends and we got on the subject of how bad granulated sugar is for your body. I know that it is tasty, but here is the scoop of granulated sugar (these are just a few):

Promotes wrinkling and aging skin, makes your blood acidic, can lead to osteoporosis, rots your teeth, raises your blood sugar level, contributes to obesity, is addictive (almost as much as drugs), can create the urge to binge, provides 'empty calories' with no nutritional value, contributes to diabetes, robs your body of minerals, robs you of energy, contributes to heart problems, can cause cancer, contributes to ulcers, can cause gallstones, can suppress your immune system, weakens eyesight, hypoglycemia (low blood sugar levels)., can cause aging, can contribute to eczema and can cause arthritis.

So we decided to start a competition to see who can go two month's without any granulated sugar in our diet (less than 3 g. ) starting August 1st. It is more work to look at food labels....but it sure pays off by losing a few pounds and just think of your health! So if you are up for a challenge to better your health send me an email at mbrownfitness@yahoo.com and I will keep bothering you during the competition.

Oh...I forgot, you get one cheat day a week (that might change a few peoples mind:)

Feel Like Your Fitness Level is Just Hanging? Ask a Personal Trainer!

We have all reached a point where our fitness level has either plateaued or we just do not know where to get started. Sometimes you just need a little encouragement in the right direction or someone to help keep you on course.

If this is you, I have just the thing for you: Ask a Personal Trainer. Email your inquires to mbrownfitness@yahoo.com (your questions might even be posted on the blog).

Don't be left hanging....send any of your questions regarding fitness or nutrition today!