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.