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.