Products by Organics by Elements at Elements for Women

For the past six weeks, Donna has been put on The Fresh Diet meal program.  The Fresh Diet is America’s Premier Daily Diet Delivery Service.  In addition to The Fresh Diet, the X8 team has been given the task of designing her fitness training regimine, to meet her goals.  Ultimately Donna plans to transform her 300 lb. plus physique to bathing suit and beach ready by October!

Six weeks in and she has lost over 20 lbs. and her 7th week brings her to Miami to spend a week with X8 founders, Keith Darby and Viktoria Telek.
Glenn Douglas Packard will continue to inspire and motivate Donna as her journey continues in Miami.  Stay tuned for what’s in store for Donna, Team X8, and Glenn Douglas Packard…….

X8 will now offer 5 Boot Classes per week. (3 evening classes, 1 weekday morning and weekend morning class.) and includes the following:
1. Individual Body Composition, Self Evaluation & Goal Analysis
2. Customized Fitness and Diet Plan:
Fitness test to determine your level, track your progress and help you reach your goals.
-  Online access to weight tracker, calorie calculator, and personal fat loss plan.
3. Diet/ Nutrition:
A major factor in achieving your goal is knowing how many calories you can eat based on physical activity level, metabolisms and the types of food.   You can live a healthy a fit lifestyle without major scarifies if you understand how your body works.  We have teamed up with several diet programs and nutritional experts to give a variety of options based on your preferences and schedule.
4. Supplements & other Fitness Products:
X8 has teamed up with Elements and their launch of the first ever complete line of vitamins and supplements to developed to increase energy booster, fuel your body and help support fat loss.  In addition check out the latest fitness products and active wear to keep you in shape and feeling great.
5. Workouts, Local Activities & Sports:
When you’re not doing the X8 Boot Camp there are hundreds of activities to participate in Miami.   Our website offers a directory of activities, sports, running events, fitness classes and new, innovative, & effective workouts. You will find your passion for living a healthy a fit and active lifestyle. Receive discounts and promotions at local fitness and sport facilities.
6. X8 Network:
Features the top fitness experts and enthusiastic that will share their experiences, motivate and provide you with the latest information on fitness, health, nutrition, supplements, diets, recipes, and workouts to improve your overall well being.   Our network also includes members just like you, living in your area,  with similar interests, that realize the importance and benefits of living a  healthy and fit lifestyle. No matter what your goal, X8 will help you achieve any goal no matter if your looking to build muscle, lose weight, tone, gain energy, increase strength while enjoying a fun workout that will get you looking and feeling your personal best.   You will get inspired from their stories, obtain great advice, tips and share your experiences with an eXceptional group!
7.  X8 official T-shirt “AreYouX?”

X8’s South Beach Boot Camp is an innovative high energy training session designed to take your fitness to the next level in an eXciting and fun environment. Our boot camp is open to men and women of all fitness levels and is designed to tone and condition, burn fat, develop strength, balance, endurance, coordination, power, speed, agility, and flexibility to get your body in peak condition. This is a full body workout that produces results.
The boot camp is formatted so that participants will be training together as a group and then moving into more specialized workout stations. The overall workout is a heart-pumping non-stop mix of Plyometrics, Cardio, Yoga, Resistance Training, Kick Boxing, Athletic Intervals, Running, and Calisthenics.
X8’s  Boot Camp was built to take bodies to the neXt level!!!

2. Milk
Milk is high in calcium and calcium can boost weight loss by increasing fat breakdown in fat cells.  This doesn’t mean you should go out and drink gallons of milk everyday – but adding milk to your diet in moderation can double the rate of fat you lose.  Different studies say different things on milk and weight loss… some say you can lose 30, 50, and one study even said 70% more weight than people who don’t include 3-4 servings of dairy (milk) a day.

3. Green Tea
Drinking 3-to-5 cups of green tea everyday increases your metabolism so you can burn 35-to-43% more fat during the day.

4. Vegetable Juice
Drinking a glass of vegetable juice before your meals may cause you to eat 135 less calories according to a study done at Penn State University and even if you can’t make vegetable juice… Drinking a couple glasses of water before meals will also make you eat much less so you lose more weight.

5. Whey protein
Whey protein helps you release appetite suppressing hormones that curb your cravings.  In a study, people drank either whey or case in and 90 minutes later they were allowed to eat freely at a buffet table.  The people that drank whey protein ate significantly less calories.

Last August, one of Viktoria Telek’s friends and supporter, Jiannina Castro brought the contest to her attention the “Hot Body” contestand encouraged her to tryout. Open Casting Calls were held Nationwide, Viktoria went to the one held on South Beach at The Vitamin Shoppe. With over 3,200 applicants, Viktoria was ecstatic when months later she received a call that she was a Semi-Finalist.  It was then up to the audience to vote online for their favorite. Thank you for those for you that voted and for your support.  A panel of judges selected Viktoria Telek as one of the 10 Finalist (5 Men/5 Women).

Last week Viktoria Telek was flown to NYC city for the Finalist 3-days Event.  This was an all expense paid trip,  accommodations included one of NYC top Hotels, The Standard, healthy delicious food from Energy Kitchen, (Franchise is coming to Miami! Check out their nutritious & delicious foods all under 500 calories at www.EnergyKitchen.com) interviews with  top fitness leaders and  an intense private boot camp type class at Gold’s Gym  to test the finalist fitness level, endurance and proper technique.
The winners were announced at an exclusive party at the Avenue, one of NYC nightlife hotspots.  The finalists stood in their swimsuits overlooking hundreds of guests including top models, press, media, and industry leaders.  Viktoria Telek was announced the Female winner and is honored to have been chosen.    Viktoria Telek was able to get advice from experts such as such as Topher Despres of  Wilhelmina Models-fitness division  and Editor in Chief of Shape Magazine, Valerie Latona.  The day after being awarded the winner of the “Hot Body” contest, Viktoria Telek shot a full spread in her favorite magazine, Shape. “This truly is a dream come true.  There is nothing better than being a professional in commercial real estate to share my passion for fitness & wellness to others.  I am dedicated to helping people maximize their potential through lifestyle choices.  Being featured in Shape Magazine is an incredible opportunity to inspire a huge market and motivate others to take their lives to the next level!

In order to be fit and healthy you have to make change your lifestyle.  Viktoria Telek was able to “exceed her limits….and take her life to the neXt level.   Visit www.areyoux.com to find what actively your passion about and how you can live a healthy and fit lifestyle.   Come check out X8 South Beach Boot Camps, where Viktoria Telek and her two extraordinary partners will get you in the best shape with a fun workout.  

Coming soon online workouts for anyone anytime…Get that tight butt you always wanted.  Don’t for get to look while getting fit.  Check out the  best pair of active pants you’ll ever buy under Gear at  Areyoux.com.  Created by Viktoria Telek and the X8 team.

Look for Viktoria Telek’s Shape Magazine photo spread and top workout moves set to hit stands in the upcoming June Issue.   Valorie Latona, Editor in Chief of Shape Magazine had this to say….
“The female winner of the Wilhelmina/Shape Hot Body model contest is.ut by Twitter earlier; if you want to follow me on twitter, my user name is vlatonaSHAPE) Viktoria shot a fitness piece with us yesterday; look for it in the June issue of Shape.
Why I loved Viktoria: Not only does she have an AMAZING body (with abs, I must say, that are fabulously sculpted) but she was very real. She seemed just like every one of us, which helps to prove the point that getting a firm butt, flat (sculpted) abs, and strong (lean) legs IS do-able. And you should have seen her do a V-pike on a stability ball (without the slightest bit of wobble); that tells you how strong her core is!
Some stay-fit tips that Viktoria gave me:
1) DO DOUBLE DUTY AT WORK: Viktoria works in commercial real estate in Miami Beach—and got rid of her desk chair years ago. She sits on a stablility ball, making her time at the desk more active. (No wonder she’s got great abs!)

2) FIND SOMETHING YOU LOVE TO DO: You aren’t going to exercise if you hate what you’re doing. Find an activity you love to do and do it. Viktoria is a big fan of Wakeboarding, Kiteboarding, Stand-Up Paddleboarding, and Surfing (can you tell she lives near the beach!?)

3) MAKE TIME EVERY DAY TO EXERCISE: Everyone can find time (even just 15 minutes) in their schedule. By making a commitment to your body, you WILL see changes. (So true!)

4) PRACTICE THE ART OF PORTION CONTROL: Yes, you can indulge your sweets cravings (Viktoria is partial to sour patch kids) but eat in moderation. Don’t ever cheat yourself or not give into a craving…as you’ll just binge more later on. (Why I have an extra large Vivani Dark Chocolate bar in my desk drawer, very conveniently located next to my keyboard!)

5) HAVE A WORKOUT BUDDY (OR TWO): Viktoria started doing bootcamps with her friends on the beach…and found that they all loved doing it together. More and more friends have joined!

Glenn Douglas Packard

Glenn, 41 years old, is a music director and choreographer from Clare, Michigan, who has worked with the biggest acts in entertainment including Pink, Destiny’s Child, Missy Elliot, Nelly Furtado, Whitney Houston, Usher, Liza Manelli, and Michael Jackson. Glenn is now best known as a co-star in the reality show Brooke Knows Best.  In addition to his dance and music career, Glenn just opened the hottest lounge,called ‘The Strip,’ featuring dance performances every evening in Miami on South Beach.

Glenn at 21% body fat

X8 will collaborate with Fresh Diet Inc., who will be responsible for Glenn’s daily meal plans.  Fresh Diet Inc. is a gourmet meal delivery company with meal plans for healthy lifestyles.  Glenn’s daily diet will consist of approximately 2,100 calories.

Glenn Packard 192 lbs, 21% body fat

Measuring up at 6’2″ tall with a body weight of 192 lbs., Glenn’s body fat is at 21%.  Follow Glenn’s 60 day program which will transform his body to peak physical form and lower his body fat to 12%.

Week 1:
Glenn is fully committed to getting into peak physical condition and form by the opening of his new Burlesque and Erotic Club in Miami/South Beach and the launch of his new reality television series, soon to be announced.  As part of the transformation with X8 in collaboration with Fresh Diet, Glenn has given Donna Stevenson Manley the opportunity to take her life to the neXt level through X8′s fitness plan.  The X8 team, featuring Joe, will work towards Donna’s goal of shedding over 100 lbs. by her 40th birthday in October of 2010.  In week 1, Glenn has hit the ground running.  It is apparent that Glenn has taken a break from fitness for awhile, but his athletic ability from his years of dance experience has given him a good base.  Let the transformation begin!

Mon:  Cardio Boxing Workout
Tues: X8 Boot Camp
Wed:  Daniel’s Intense Cardio Kickboxing Class
Th:   X8 Boot Camp
Fri:  Upperbody strength training
Sat:  X8 Boot Camp
Sun:  Rest

Week 2:
Glenn had a great first week, but a misstep on a running sprint drill and an improper leg kick to the heavy bag left him with some minor aches to his lower back and a sore ankle.  Glenn is committed to overcoming his minor injuries and remained consistent throughout the week.  The X8 team had to modify some of his workouts to allow his injury to properly heal…”part of the game” says Danny.  Glenn has already shed 7 lbs and is down to 19% body fat.
Mon:  X8 Boot Camp
Tues: X8 Boot Camp
Wed:  Upperbody strength training
Th:   X8 Boot Camp
Fri:  Upperbody strength training
Sat:  Upperbody strength training
Sun:  Rest

Photos of Glenn being X below!

Glenn wrestles alligators

Glenn climbs trees

Glenn skis the worlds best mountains

Most people don’t have a perfect diet, but understanding the key factors of foods is essential.  If you are just starting to get back in shape, have a similar goal, preparing for a  competition, a wedding, a birthday or personal achievement the following will help you boost your metabolism, eliminate cellulite and help you lose weight exponentially.
Eat every 3 hours. Six small meals a day. Avoid foods that spike your insulin levels (like bread, sugar, and pasta) or foods high in fat (bacon, cakes, butters, dairy products, fatty meats). Focus on high fiber foods (vegetables, whole wheat, fruits) and protein foods (whey protein, egg whites, fish, lean chicken, lobster, and meal replacements).
You need to keep an eating log and record your food intake so you can make accurate adjustments. If you are very active you may have to eat more.  If you are naturally obese and hold onto body fat easily you may have to eat less. The only way to really know (how a certain level of food intake will affect you) is keep an eating log and discover what effect eating a certain amount of calories for a month has on you.   Then make an adjustment.

Calories: A general rule of thumb is 16 x your bodyweight.  So if your goal is to weigh 135 pounds that would be 2160 calories a day intake to maintain a bodyweight of 135. To lose weight eat clean and eat with a slight calorie deficit, about 200 to 300 calories below your maintenance level. Over time you will figure out the correct balance.
Portion control is what will make you or break you on your fitness journey. Remember, you can work out for an hour every single day at maximum intensity and have all the drive and dedication in the gym, but it’s what you are doing the other 23 hours of the day that will make you or break you.

A Balanced Diet consists of:
A portion of carbohydrates is the size of your fist. (Example:one cup of potatoes, rice or pasta is about the size of a tennis ball)
A portion of protein is the size of your palm. (three ounces of chicken or steak equals the size of a deck of cards or an audio tape; one ounce of chicken or steak is the size of a matchbook)
A portion of vegetables is the size of your open hand.
PROTEIN: How much protein should you eat every day? 1 gram of protein for every pound you want to weigh or more. So lets say you are currently 140 pounds but want to weigh a lean 125. (125 x 16 = 2000 calories a day). Consume 125 grams of protein a day. That means 500 calories a day in protein (125 x 4= 500). The rest of your calories come from carbs and proteins. You can eat MORE protein if you want, as long as you eat 2000 total calories a day.
CARBS: About 65% of total calories comes from carbs. Eat things like vegetables, salads, whole wheat baking products, fruits, oat meal, and rice. Avoid sugars, alcohol, snack cakes, chips, white bread and white pastas, sodas, and candys. Eat carbs low on the glycemic index.
FATS: 10% or less of your total daily calories should come from fats.  When you do eat fat in should be the fat found in fish, nuts and lean meats. Avoid fatty meats, dairy fats, butter, oil, and snacks high in fat like french fries and cookies.

Best Foods to help lose weight fast and increase metabolism
Raw Fruits & Vegetables
Every time you’re eating RAW fruits & vegetables you’re losing weight because of the negative calorie effect so for example…When you eat an 85 calorie apple – Your body may have to burn 95 calories to digest that apple so in this example… You’d burn 10 calories every time you’d eat an apple so…The more RAW fruits & veggies you eat… The easier it’ll be for you to maintain your weight &… If you eat lots of fruits & veggies while on a weight loss plan – you’ll lose weight much faster and here’s another quick fact… Your body burns 16% more calories after you eat a meal that’s mostly fruits & vegetables than if you ate a meal without any fruits or vegetables plus…Fruits & vegetables high in vitamin C like… Oranges, lemons, pineapples, grapefruit, apples, limes, tomatoes, broccoli, cabbage, celery, carrot, and watermelon liquefy (or burn off) body fat so the fat can be easily flushed out of your body.  Eat apples so the pectin found in apples can prevent your body from absorbing too much fat and… The pectin from apples causes your body to release fat and like Hoodia…low-calorie snack is high in fiber, which your body must burn calories to break down. Plus, since apples help you stay full for longer, you’ll eat less. Pectin is also a strong appetite suppressant that keeps you satisfied for long periods of time causing you not to overeat so you won’t gain weight and in a study done in Brazil.
Oatmeal
Oatmeal is loaded with fiber that prevents your body from storing fat and the fiber in oatmeal decreases your appetite to make you NOT gain weight and… If you eat oatmeal about 1-to-2 hours before doing a weight loss workout…Oatmeal will give you a longer lasting blast of energy that helps you workout longer & more intensely which helps you lose weight much faster. Because your body takes a long time to break down the fat-soluble fiber in oatmeal, this healthy food lowers your body’s insulin level and speeds up your metabolism as a result. It’s better to eat plain or natural oats & not flavored oatmeal packets.
Dairy
Dairy products or foods high in calcium like Low-fat yogurt, cheese, & milk breakdown fat cells faster. In a study, people who ate low-fat dairy products 3-to-4 times a day lost 70% more fat than people on a low-dairy diet and scientist also believe that foods high in calcium suppress calcitriol, a hormone responsible for making fat cells bigger and other studies have shown that… Dairy products contain high quality proteins that help suppress appetite.
Raw Nuts
Eat any kind of nuts for fiber to ward off hunger and to also get a good dose of protein & healthy Omega-3s fats to help you burn fat faster & produce more testosterone but… Make sure you eat raw & organic nuts instead of roasted & salted to get the full weight loss benefits.  Almonds’ essential fatty acids help raise your body’s metabolism. Just don’t overdo it because they’re also very high in calories.
Lean Proteins
Eat more lean proteins like fish, baked poultry, and whey protein to build more lean muscle that’ll make your metabolism higher so you can burn off more fat and…Your body burns the most calories digesting protein than any other type of food (with the exception of fruits & vegetables).Eat more fish like Salmon, Tuna, and Sardines to make your body more sensitive to a fat-burning hormone called Leptin (Leptin means “thin” in Greek). Leptin determines whether you store the calories you eat as fat or if you burn the calories you eat for energy and…Since these fish are high in protein – it’ll make you feel full stabilize blood sugar, makes you feel full and helps stimulate metabolism.
Spices
Add spices to your foods like hot peppers, cayenne peppers, cinnamon , garlic, and hot mustard to increase your fat burning metabolism by 8-to-20% for up to 3 hours after eating spicy foods and…Dr. Henry at Oxford University proved that hot peppers can increase your fat-burning metabolism by adding just 3 grams of chili peppers to meals and… In a British Study – spicy mustard made people burn an extra 45-to-75 calories over 3 hours and…Garlic is a strong diuretic that can help you flush out excess water weight plus… Spicy foods can reduce your appetite by increasing your body’s norepinephrine and epinephrine levels.
Resistant Starch
You’ll burn 20-to-30% more fat by including more foods loaded with resistant starch like navy beans, Bananas, Potatoes, Lentils, Oatmeal & Wholegrain breads in your meals and…Resistant starch also prevents your body from storing too much fat and like other types of dietary fiber… Resistant starch also makes you feel fuller longer so you’ll never gain weight (and only lose weight).

How to Lose Fat
1. Eat 300 calories a day below maintenance level.  Do aerobics 2x a day, 30 minutes for each session. Bike in the morning, bike at dinner time. Also (Eating every 3 hours tricks your body into thinking YOU ARE NOT DIETING (constant blood sugar level) so it does not store fat (go into famine mode).
2. Eliminate fat from your diet. Protein’s and carbs are not stored as easily as fat. Fat is stored as fat. Eat fat, get, fat.
3. Decrease carbs without cutting calories. Eat more vegetables and protein. Low carb lowers insulin levels, you store very little fat, and activate fat burning mechanisms in the body. Keep calories up.
4. When your metabolism slows (from dieting), eat more for 1 to 3 days, sometimes a week. Usually one day will do it. Exercise more as well. Get your metabolism going again. Usually 300 to 500 calories above maintenance will do it. If your bowel movements slow down from once a day to once every third day or something..it’s a sure sign your BMR is slowing down.
5. Do cardio with no carbs in the body. First thing in the morning is good. Always a eat protein shake or a protein meal, before you do aerobics–so you do not burn muscle. Do cardio after you weight train, not before.
6. Switch from carbs like potato’s and rice and yams to more vegetables. You will get more ripped.
7. No carbs in the evening.
8. Do not over-diet. A tan bag of bones does not win a Figure Contest. It’s not a contest about who can starve themselves the most. Eat enough to maintain your strength, energy and your muscles.

How to get Ripped
The body is smart it know you are dieting and try’s to hold the fat. Here are some more ideas on how to beat the fat.
EAT LESS: Eat less the last two days before the show. Reduce your volume of food and eat “light” (half portions). This helps shrink the abs the last 48 hours. I try to eat small meals for at least a week before the show so my stomach shrinks and my abs are super flat.  This is called a “food taper”
Diet hard for 2 days with low carbs and low calories (do not starve yourself..eat a ton of protein). On day 3 eat carbs and protein, raising your calories. If you are hungry eat extra protein. Throw a chicken breast on the grill and eat it. Here is how it looks:
THREE DAY LOW CARB CYCLE DIET (for 125 pound person).
DAYS CARBS PROTEIN CALORIES
DAY ONE  50 grams carbs to 100  Protein 125 to 150 grams  1000
DAY TWO  50 grams carbs to 100 Protein 125 to 150 grams  1000
DAY THREE  250 grams to 400 carbs  Protein 125 grams  1200 to 1400

WATER: Some people do not need to limit or reduce water. Limiting water flattens them out, makes them feel weak and sick. (A tiny bit of dehydration (stop water around 3 the day before the show) will often help almost anyone.)

EXERCISE: Do abs for sure three days and two days before the show. Keep them tight.
Pose hard the Thursday and Friday before the show for at last 30 minutes. Squeeze those abs and legs. Make it hurt. It will help you peak for Saturday.

EARLY TO SWEAT: Get up early on Saturday and ride a bike or walk for 30 minutes and flush out a good sweat. This removes water from under the skin and stimulates your bowels. Eat something that will give you energy but not change how you look. A potato or small (I mean small) piece of fruit. Like 1/2 a ban nana or 1/2 of an orange. No water or only small sips.

Other Great Foods to Eat
Avocado is rich in B-complex vitamins and essential oils and works like an anti-inflammatory agent. It also soothes skin that is red, irritated or blotchy. You can even mix it with yogurt and berries to add some flavor!

Mangoes are in vitamin A is in store with this skin do-gooder! This fruit will repair your skin cells so that your skin doesn’t look flaky. I t has only 70 calories per serving so it’s ideal for your weight loss program as well.

Almonds contain Vitamin E helps to moisturize your skin from within. It also protects your skin from damage and premature aging. Eating almonds can help your facial tissue stay in its best shape for years!

Cottage Cheese is a great for calcium, cottage cheese is great for selenium and it’s an essential mineral for a youthful, glowing skin, Ladies!

If you don’t have the time, disciple or knowledge to prepare the right kinds of foods to help you achieve your goal then
check out the Fresh Diet….www.freshdiet.com For the next 60 days the X8 team will push Glenn Packard, (from Brooke Hogans’s show Brooke Know’s Best) to exceed his limits and take his life to next level.  We will taking Glenn through a workout program that will shed fat, increase muscle mass and energy.  Along with Glen’s active lifestyle he has also committed to the fresh diet to help achieve his goal.  Stay tuned as we transform Glenn.

Ectomorphs are generally tall and thin. These individuals are not usually prone to weight gain, no matter how much they eat. They make great ballet dancers, long-distance runners, models, basketball players, etc.

Mesomorphs are characterized by their muscular and short stature and usually have stocky arms and legs. They gain weight with ease, but have a difficult time in losing it, especially in losing weight in and around their abdomen. Sports which involves the use of power such as soccer, sprinting events in tracking and field, etc., become the areas of excellence for such people.

Endomorphs are the ones who have the toughest time in losing weight, despite of rigorous exercises and diet programs. They look softer and heavier and tend to carry their maximum weight in their lower extremities.

Eating for Your Body type
Ectomorphs do not easily gain weight, so it becomes necessary for them to include foods in their diet, which are high in healthy fats. This would help them maintain a healthy body weight and proper muscular growth. So foods you should eat for your body type, in this case, include fish, nuts, olive oil and foods high in complex carbohydrates.  Ideally the diet for ectomorphs should consist of 40% carbohydrates, 40% proteins and 20% healthy fats.

A mesomorphs diet should consist of more healthy fats and less carbs.  The Atkins diet is considered to be the best option for mesomorphs, as it is one of the most effective low-carb diets. 40% carbs, 30% protein and 30% fat should be the comprising factors of the diet for mesomorphs.

Endomorphs have a hard time in shedding their ‘extra kilos’, so a  balanced diet plan, which comprises of foods low in carbs and fats is best.  Eating schedule should be  6 – 7 smaller meals a day, rather than gulping down food during the three large meals of the day.  Refraining from fast food , junk foods’, sugary treats, etc., will greatly help in weight loss.

Exercise for your Body Type
If you are an ectomorph, then your focus must be towards gaining more calories, as you tend to metabolize food at a higher rate. You must also include foods which can keep you full for a longer period of time.  A mesomorph, should train with moderate to heavy weights.  A proper diet and the right kind of exercise is required.   An endomorph needs strength training and cardiovascular activities for their health to help lose weight more effectively.

An injury or pulled muscle could have me out of training for weeks and effect my performance in NY.  I recognize the importance of warming up before working out and cooling down after.  The next few weeks I need to be very regimented with my pre & post workout stretching.

If I told you that you only had to add an extra five to 10 minutes to each of your workouts to prevent injury and lessen fatigue. Would you do it? Most people would say yes. Then they might be surprised to learn that they already know about those few minutes, which are called a warm-up. If done correctly, a pre-exercise warm-up can have a multitude of beneficial effects on a person’s workout and, consequently, his or her overall health.

What happens in your body?
When you begin to exercise, your cardiorespiratory and neuromuscular systems and metabolic energy pathways are stimulated. Muscles contract and, to meet their increasing demands for oxygen, your heart rate, blood flow, cardiac output and breathing rate increase. Blood moves faster through your arteries and veins and is gradually routed to working muscles.
Your blood temperature rises and oxygen is released more quickly, raising the temperature of the muscles. This allows the muscles to use glucose and fatty acids to burn calories and create energy for the exercise. All of these processes prepare the body for higher-intensity action.

The warm up is your chance to focus on the physical, getting your body ready for the workout to come. For this reason, the warm up is an essential part of your workout, not just for your body, but for your mind. Warming up is important for a number of reasons including:
1. Warms the muscles and increases the body temperature, which leads to efficient calorie burning.
2. It helps increase blood flow to the muscles, allowing them to contract and relax more quickly, produces faster, more forceful muscle contractions.
3. Increases your metabolic rate so oxygen is delivered to the working muscles more quickly.
4. Prevents injuries by improving the elasticity of your muscles.
5. Gives you better muscle control by speeding up your neural message pathways to the muscles.
6. Allows you to comfortably perform longer workouts because all of your energy systems are able to adjust to exercise, preventing the buildup of lactic acid in the blood.
7. Improves joint range of motion, increases the elasticity of the ligaments, tendons and other connective tissues.
8. Psychologically prepares you for higher intensities, and allows the body to preform more strenous activity by increasing your ability to focus on exercise.
9. Increases overall exercise performance.

Where to Begin
Your warm-up should consist of two phases: Progressive aerobic activity that utilizes the muscles that you will be using during your workout and flexibility exercises. Choosing which warm-up activity to use is easy. You just need to slow down what you will be doing during your workout. For example, if you will be running, warm up with a slow jog, or if you will be cycling outdoors, begin in lower gears.  The duration of the warm-up activity will depend on the intensity of your workout as well as your own fitness level. After the aerobic warm-up activity, you should incorporate flexibility and stretching exercises.  Stretching muscles after warming them up with low-intensity aerobic activity will produce a better stretch, since the rise in muscle temperature and circulation increases muscle elasticity, making muscles more pliable.  Be sure to choose flexibility exercises that stretch the primary muscles you will be using during your workout.
1. Warm up for about 5-10 minutes. How long you warm up will often depend on what you’re doing and how much time you need to transition into exercise. For example, if you’re working out on a cold day or doing a very hard workout, you may need 10 or more minutes to warm up. If you’re doing a light workout or you’re already warm from doing other activities, you may need just a few minutes.
2. Stretch. The key to stretching is making sure your muscles are warmed up first, which is why I recommend incorporating some light stretching in your warm up and between your light cardio.  After your workout is when you need to spend the time to really stretch.
3. Take your time. The idea is to warm up gradually. Allowing your heart rate and respiration to increase slowly will make the transition into your workout easier and give your body time to prepare for what’s to come.

There are different ways to warm up and they’re often classified into three categories: passive, general and specific.  Passive warm ups, raise the body’s temperature by doing things like sitting in a hot tub or taking a hot shower and is a good choice for light activities, stretching and yoga.  General warm ups involve increasing the heart rate and body temperature by just moving the body around.  Specific warm ups mean you do similar movements to the exercises you’ll be doing during your workout.

Warm ups for Cardio Workouts. For cardio workouts, it’s best to stick with lighter versions of the exercise you’ll be doing. For example, if you’re running, you might start with a few minutes of light walking, move into a slow jog and then into the workout. If you’re doing an aerobics workout, you might start with low-impact moves (step-touches, grapevines, marching in place, etc.) before you move on to more vigorous activities.

Warm ups for Strength Training. You can either do a general warm up of a a few minutes of light cardio, or a specific warm up where you do warm up sets for each exercise. In that case, you might do one set of the coming exercise with lighter weights before you reach for the heavier weights.

Make the Time
To fully reap the benefits of the time you are spending exercising, you must warm up. Taking those extra few minutes to adjust to increased activity will ensure a better performance from your body and, in turn, will make your workout more efficient, productive and, best of all, enjoyable.

Cool Down
1. Helps the heart rate and respiration slow down gradually
2. Helps avoid dizziness or fainting, which sometimes happens when exercise is stopped suddenly and blood pools in the legs.
3. Allows your muscles time to recover and repair for the next workout.
4. Helps your muscles get rid of waste products such as lactic acid.
5. Helps you end your workout on a good note.

Many people skip the cool down because they run out of time, lose focus or just run out of steam and find they’re ready to move on.  But allowing yourself this time will help your body recover and this recovery will help you be prepared for the next workout.  Take just a few minutes at the end of your workout (particularly your cardio workout) to do the following:
1. Slow down. Just like your warm up, when you get to the end of your workout, slow down and gradually allow your heart rate to lower.
2. Continue moving. Give yourself at least five minutes to move around, especially if you’ve been doing high intensity exercise.
3. Cool off. Keep moving until you’re not sweating anymore and your skin is cool to the touch. Use this time to drink water and rehydrate.
4. Stretch. Once you’ve cooled off, this is an excellent time to stretch the muscles you’ve used during the workout. Stretching can help relax the body and increase flexibility.  Make sure you hold each stretch for 15-30 seconds and avoid bouncing.
5. Fuel up. Eat a light snack at least 30-60 minutes after your workout to help your body replace its energy stores and start repairing the body. Experts generally recommend something with both carbs and protein such as yogurt, a smoothie or a half of a turkey sandwich.  You should also make sure you drink plenty of water after your workout as well.

You can also use this time for yoga exercises, which promote flexibility, balance and stability. By taking your body through flowing poses such as cat-cow, downward facing dog and warrior poses you can both stretch and relax.  End with corpse pose to give your body and mind a few minutes to enjoy how you feel.

Over training and not letting the body rest or heal after high exertion exercises, heavy weight training, or repetitive type injuries are common for those who train hard. Improper or inadequate warm ups are also a common cause for shoulder injury.  Sleeping in a bad position for several hours can also compress and cause shoulder injuries.

To prevent, correct, or reduce such problems, I recommend the following:

1. Proper warm up – It is always recommended to properly warm up the entire body, but especially the shoulders if any upper body activity is going to be performed. I always recommend to patients to warm up the delts, then do Codman’s stretch with a 5-10 lb dumbbell. This is done by dangling a weight from your hand and rotating your body in a circular fashion, slightly bent at the waist so the weight pulls the arm down and out, in a circular fashion.  This helps to lubricate the shoulder joint as well as warm it up. I then recommend rotator cuff warm ups of about 10 reps per movement (at least 4). int, ext, fwd, and rear rotation of the shoulder joint. this can be done with a pulley or elastic bands, or even light dumbbells.

2. Align the joints – If the issue is related to alignment, the best option is to have an extremity trained chiropractor determine the exact direction of misalignment then adjust accordingly. It may need taping or a brace to maintain the correction until proper healing has occurred. This ensures the proper structure for the muscles to anchor and be most efficient at moving the arm, shoulder, neck and upper torso.

3. Ice Ice baby - Ice is also recommended after training, or other common linaments or topical crydermics like biofreeze, cryoderm, sombra, and many others. I recommend ones that have a topical cooling mechanism like menthol, but also have homeopathic ingredients like ILEX, Boswalla, MSM, Arnica, and several others. Spraying or applying these after training (sometimes before) are critical to preventing or reducing inflammation that can cause shoulder pain / injuries.

4. Massage therapy and stretching – A well trained massage therapist should be able to identify the areas that are tight, and the areas that are loose, and work them to regain balance. Trigger point therapy, sports massage, and neuromuscular massage are very helpful and feel great.

5. Better sleeping positions - Sleeping on your back puts the least stress into the shoulder, while sleeping on your side, or on your stomach with your arm tucked under your head are the worst positions for the shoulder. If you can’t get a way from those, I recommend sleeping on your side with a pillow between your arms (hugging it) and one behind you. I recommend leaning back on the one behind you on order to make your body diagonal to the bed and not directly perpendicular, thus more evenly distributing the weight of your torso across the shoulders and not just into the one you are laying on.

6. Physical therapy - Other treatments for such issues like bursitis can consist of the above mentioned therapies as well as ultrasound, and other stretches often seen in medical, physical therapy, or chiropractic offices.

7. Surgery – there is a time and a place for everything. Labral tears, and complete rotator cuff tears often do not respond to the above mentioned treatments and need to be fixed by a surgeon. The recovery can be long and painful, but the results are often better than living wth the pain or limited use of the arm and shoulder.

After 10 years in practice I have rarely seen shoulder problems to be just caused by or diagnosed as one specific issue, but rather are a combination of problems. Often several of the shoulder bones are misaligned which cause the inflammation which can lead to the bursitis, or a rotator cuff tear, or a frozen shoulder syndrome. The entire body and shoulder area should be addressed, rather than just one specific issue.  Because of the complexity of the shoulder and all it’s parts and its freely movable design, it is important to make sure you have it addressed by an expert.

Please feel free to call or contact me with questions regarding your shoulder or any other musculo-skeletal injuries you may be suffering with.

Dr. Joseph Bogart DC, CCEP
Chiropractic Physician
Certified Chiropractic Extremity Practitioner
6662 Parkside Drive, Parkland, FL 33067
954-340-7545
Parkland Health & Wellness Center

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4 servings, about 3/4 cup each
Preparation Time: 15 minutes Total Time: 15 minutes

Ingredients
* 2 tablespoons extra-virgin olive oil
* 2 tablespoons orange juice
* 1 tablespoon cider vinegar
* 2 teaspoons finely chopped shallots
* 1/4 teaspoon salt
* 1/4 teaspoon freshly ground pepper
* 2 cups cooked whole-wheat couscous
* 1 cup chopped nectarine
* 1 cup mixed fresh berries, such as blueberries and raspberries
* 2 tablespoons toasted sliced almonds, (see Tip)

Preparation:
1. Whisk oil, orange juice, vinegar, shallots, salt and pepper in a large bowl. Add cooked couscous, nectarines, berries and almonds; gently toss to combine.

* Tip: To toast sliced almonds, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes.

Nutrition per serving:
259 calories
9 g fat (1 g sat, 6 g mono)
0 mg cholesterol
40 g carbohydrates
7 g protein
7 g fiber
146 mg sodium
116 mg potassium
Fiber (28% daily value)
Vitamin C (20% dv)

2 Carbohydrate Serving        Exchanges: 2 starch, 1/2 fruit, 2 fat

For Your Diet
Best Resolution: To make a healthier grocery list.To help maintain weight and lose weight stock your fridge with with plenty of fibrous, vitamin- and antioxidant-rich colored vegetables and fruits.  These foods will also help support your immune system and minimize your chances of getting sick this year.
Worst Resolution: Don’t just purchase foods just because the label reads “organic”.   While they are better for the earth, they’re often no more nutritious than non organic items. Foods that are organic are simply exposed to fewer pesticides and chemicals.
Here is a list of the healthiest food choices to buy.  Take this with you when going to the grocery store.
Veggies
* Broccoli
* Spinach
* Kale
* Red tomatoes
* Yellow tomatoes
* Beets
* Carrots
* Cauliflower
* Asparagus
* Green beans
* Onions
* Radishes
* Okra
Fruits
* Kiwi
* Papaya
* Oranges
* Blackberries
* Blueberries
* Strawberries
* Raspberries
* Apples
* Pears
* Bananas
* Watermelon
* Mango
* Peaches
* Figs
* Plums
Beverages
* Water
* Milk, 1% or fat-free
* OJ
* Cranberry juice
* Club soda
* Seltzer
* Tea (green, black, or white)
Meat/Protein
* Chicken, white meat without skin
* Lean beef
* Fish, such as wild salmon and shrimp
* Whole eggs and egg whites
Dairy
* Cottage cheese (nonfat or low-fat)
* Yogurt (nonfat or low-fat with active cultures)
* Cheese (nonfat or low-fat, no more than 3 grams of fat per ounce)
Herbs, Spices, and Seasonings
* Garlic
* Oregano
* Curry
* Cinnamon
* Dill
* Rosemary
* Ginger
Other
* Whole-grain breads and pastas
* Nut butters (almond, peanut, pistachio)
* Oatmeal
* Olive oil
* Canola oil
* Unsalted nuts, such as almonds and walnuts
* Nonfat popcorn

For Your Closet (and Self-Esteem)
Best Resolution: To buy a new outfit you feel great in.
Being preoccupied with how clothing fits may be associated with “disordered eating and an overvaluation of weight and shape. Instead let your clothes empower you.
Worst Resolution: To stop buying clothes until you lose weight.
Many people deprive themselves of any pleasure while they try to change their bodies. It is punitive, and there’s nothing like a sense of deprivation to trigger binge eating.

For Your Health
Best Resolution: To update your medicine cabinet.
Out with the old sunscreen, antibiotics, and makeup. In with a new toothbrush.
Worst Resolution: To take your health into your own hands, for example: ditching your birth control, not finishing a dose of antibiotics, or popping pain relievers as if they were M&M’s.

For Your Body
Best Resolution: Push yourself a little bit more.  Add five more minutes to your cardio workout. At the end of a workout push yourself to do a little more.  Take the stairs and walk whenever you can. Drink more water.  Incremental tweaks make the greatest impact on behavior.
Worst Resolution: To plan on taking 6 a.m. Spinning classes six days a week.  Are you certain that’s not the caffeine talking? You will be more likely to quit after a few weeks.  In addition, you may feel more tired at workout and seek out sugars to boost your energy throughout the day.

For your Organs
Should you do a Detox Diet?
A trend that has been around for awhile and common among celebrities is the so-called “detox diets”.  People beliew it is a healthy way to cleanse your body and a great way to drop pounds fast. But the real premise of a true elimination diet or cleanse program is to facilitate the removal of toxins and pollutants from your body. By cutting out your intake of contaminants, so you’ll gradually eliminate unhealthy substances like pesticides, smog and pollution, alcohol, and caffeine from your body.
But do our bodies actually do not need a special diet to cleanse itself. Our bodies have organs such as the liver, kidneys, skin, lungs, and digestive system to remove these unnecessary substances every day without the help of any special detox diet or potions to help it along.And even if you don’t suffer from any of those conditions, taking on a long-term cleanse can lead to a host of other problems, such as vitamin and mineral deficiency and muscle breakdown. It is not really surprising when you’re doing something extreme like drinking nothing but lemon water with maple syrup and cayenne pepper for 10 days, as the Master Cleanse encourages.
Still, there may be one good side effect from starting a detox plan: A healthy person following a short-term detox diet may get a bit of a mental jump start into eating healthier and exercising for the rest of the year.

Click here to check  out Viktoria Telek finalist for Wilhelmina Models hot body search.

I truly appreciate everyone’s vote and support.  It is an honor to be a finalist for neXt hot body.  This opportunity will allow me to motivate & help others make fitness a part of their everyday life.

About 8 years ago, I discovered my passion for fitness and commitment to live a healthy lifestyle.   My sophomore year of college was my turning point as my body began to change.  As, a child I was always very active, participated in many sports, ran cross country,  danced and swam  for many years.   But, as I approached my 20’s my energy level was decreasing, I couldn’t eat whatever I wanted without noticing it and my “maternal” hips appeared.  I realized if I wanted to live longer, minimize aging and feeling good meant making exercise a critical part of my everyday life.

Living a healthy and active lifestyle will improve your overall quality of life, increase your career potential, allow you to achieve your goals, increase energy, build stronger muscles, increase endurance, gain confidence and help you live a longer healthier life.
In order to consistently and effectively live an active lifestyle it is crucial to identify physical activities that you enjoy and are passionate about. If you look forward to your workout or physical activity then you will want to do them every day.

After years in the gym, enjoying adventurous sports, learning/mastering many extreme and water sports, I cannot imagine living my life without fitness.  My mission is to help others find that love and passion for fitness and living a healthy lifestyle.

Viktoria Telek, one of the founders of X8 and website, AreYouX.com.

The website is South Florida’s premier active lifestyle network offering a complete directory of Fitness Activities, Sports, Clubs, Upcoming Events, Health trends and the latest Gear.

AreYouX?
X is an individual that pushes themselves to the next level, through physical challenges and lifestyle choices to maXimize their potential.

Don’t let the Holidays get you off track.
The holidays are usually the most difficult time of the year to maintain your physique, overall physical condition and eating habits.  Here are some key tips to keep you in tip top shape this holiday season.

At the Mall
The food court is full of diet crimes. Here are just a few:
Cinnamon Roll: 850 calories and 34 grams of fat.
Chocolate chip cookie: 280 calories, but it can pack as much fat as two fried-chicken drumsticks. Soft plain pretzel that seems to be a decent option is around 340 calories and has 5 grams of fat.
Fit Tips:
Eat a hearty breakfast before you leave the house such as: oatmeal, fresh fruit, and whole-grain toast. Get up and get to the mall as soon as it opens.  Many of the tempting foods such as pizza or fries will be less tempting during the early hours of the day.

At a Party
Holiday parties are full of calories with cosmos, cocktails and unknown appetizers. Those petite plates look innocent, but two scoops of spinach-artichoke dip with a handful of pita chips, a couple of slices of bruschetta, is nearly 500 calories. The worst part is these skimpy snacks don’t even fill you up.
Fit Tips:
Plan your workouts in the morning on the party days. Don’t go to parties hungry.  Have a light dinner beforehand so you are can be more selective at the party and make healthy choices.  Eat foods like shrimp cocktail, prosciutto-wrapped melon, caviar, and skip the heavy mixed drinks. Champagne has only about 85 calories while an eggnog martini can rack up to 300 calories.   Be social and engage in conversation to avoid overeating or tempting deserts.

At the Office
The kitchen is a dumping ground for the goodies your coworkers don’t want in their homes. A trip to the coffeemaker has never been so dangerous, with snicker doodles and lemon bars (both around 140 calories) lurking on every counter. Don’t be fooled by your boss’s seemingly innocuous slivers of chocolate fudge; the rich bites pack nearly 120 calories per ounce.
Fit Tips:
Bring your own snacks to work and avoid the kitchen.  If you are tempted with a bad food choice, sniff on coffee beans and wait about 10-15 minutes.  The coffee beans and time will help minimize your cravings.  Pressing “pause” on a craving helps retrain your brain to resist the urge next time.

At the Coffee Shop
Sleep deprivation has turned you into a gift-wrapping zombie.   Eggnog latte or peppermint mocha seems like the perfect pick-me-up, but it’s dessert in disguise, with up to 700 calories and about the same amount of fat as a Quarter Pounder with Cheese. And don’t tell yourself that a tasty drink will help you resist the pastries (there can be 500 calories in a slice of banana bread, BTW). Studies show that calories from beverages don’t fill you up as much as those from solid foods.
Fit Tips:
When a java craving strikes, invite a fit friend (the one who drinks small skim lattes) to join you; that peer pressure may help you make a positive choice. “Or decide on a healthy drink before you go, and order first so you’re not tempted by a pal’s unhealthy pick.  Take five minutes to think about your decision and minimize your carving. Bypass the coffee place by bringing your own coffee to work or on a shopping trip. You will not only save calories but save money too!

We wish you a Happy and Healthy Holiday Season and look forward to taking your fitness and lifestyle to the neXt level in 2010.

Budokon is the brainchild of Kancho (Founder) Cameron Shayne and the practice was founded in 2000. The word Bu-do-kon translates directly in Japanese as (Bu) Warrior (Do) Way (Kon) Spirit, or Way of the Spiritual Warrior.
The Budokon physical practice draws upon ancient and modern yogic and martial arts styles. The foundation of the Budokon physical practice is precision, alignment and Zen mind. All Budokon techniques are designed to explore the body’s full range of motion. The practice dances between agility, control, speed, power, balance and flow. The physical practice is divided into two themes: The Yogic Series, and the Budo Series. Both themes constantly draw from and depend on each other. The Budokon Yogic Series was heavily influenced by Iyengar and Ashtanga yogic techniques and alignment. The focus is on control, calm, power and precision. These techniques are uniquely different from traditional Hatha Yoga in the sense that they not only work to improve range of motion and strength, but they also explore the body’s ability to sustain another person’s body weight. The Budokon Budo Series is a combination of standing and ground techniques drawn primarily from Okinawan Karate-Do, Gracie Jiu-Jitsu, and Olympic Style Tae Kwon Do. The objective of this series is to teach agility, power, focus and flow in the body and mind.

Tap your inner Karate Kid while building flexibility and calming the mind in this challenging new martial art.  It’s definitely not a group fitness class and it’s much more than just yoga. Whether you’re a busy business professional who can barely find time to get to the gym, let alone try something new like yoga, or a yoga-enthusiast looking for a more challenging, cardio workout, Budokon has something for you.  Budokon combines meditation, yoga and martial arts moves for the ultimate mind-body fitness workout. Students develop physical alignment, strength, agility, endurance, control, balance and flow. It’s popular on the West Coast thanks to celebs like David Arquette, Courtney Cox, Jennifer Aniston, Sean Penn and Olympic volleyball star Kerri Walsh, all of whom practice it to keep their bodies in peak physical shape. Budokon (which literally translates to Warrior (Bu), Way (Do), and Spirit (Kan) in Japanese) is just making its way to the Midwest.  Budokon challenges your body and mind to new movements and opens you up to new energy levels. You may go through a series of break-dance-like floor slides, holds and kicks, squats, dynamic movements or do more traditional punching combos with lunges. Anything goes in these 60-minute classes, but each session ends with shavasana, or corpse pose in yoga, when you simply relax the mind, quiet the breath and release the muscles and lay flat on your mat. You’ll love letting go of all that tension and melting away the weekly stress.
Avoid wearing loose-fitting pants or tops that can slow you down. Also, you’ll spend the class barefoot, so good foot hygiene is encouraged.
X8 Miami personally knows the founder of Budokon, Cameron Shayne, and endorses this amazing fitness practice.  There are a limited places that offer Budokon , but there are a couple Miami and Fort Lauderdale locations that offer this amazing workout and life changing workout.

Directory of recommended vendors:

Budokon
Cameron Shayne
President & Founder of Budokon
info@budokon.com

Muse Center For The Arts
954-525-4004
15 SW 7th Street, Fort Lauderdale, FL 33301
jugg1e@mindspring.com

The Standard Hotel
305-673-1717
40 Island Avenue, Miami Beach, FL 33139
donut_o@hotmail.com

The Sports Club LA/Miami
305-533-1199
1441 Brickell Avenue, Miami, FL 33131

Ingredients
Two Racks of Pork or Beef
BBQ Sauce
Salt & Pepper
Preferred Spices

Directions
1.    Start gas grill, turn the grill to medium, and close the lid.

2.    Turn on the oven and set to 300 degrees Fahrenheit.

3.    Remove the ribs from the store packaging and wash with water.

4.    Pat the ribs dry with paper towels.

5.    Using a knife, separate the membrane from the meat on the backside (near the bones). This membrane may be difficult to locate a first, but will come off in a sheet with significant force.

6.      Remove excess fat.  This is a tedious process but will make a huge difference in calories saved.

7.    Season as desired, salt, pepper and garlic are fine start. Using your fingers, spread the spices over the

ribs to coat thinly. You can add your favorite BBQ sauce as well and then add more BBQ sauce before ribs

are placed in oven.

8.    Grill the ribs on medium for five minutes on each side and then remove from the grill.

9.    Wrap each of the packages in aluminum foil, ensuring that the package is sealed tightly.

10.    Place both racks of ribs in the oven and bake for 3 hours.

11.    Remove the ribs from the oven. Remove the aluminum foil.

12.    Smother with favorite BBQ sauce. Place back on grill for five minutes each side or until ribs are how you like them. This step is not necessary if you choose to smother with BBQ sauce while baking in oven.

Ingredients
Serves 6

24 medium to large shrimp
36 scallops (or chicken pieces)
1 lb. Canadian bacon slices
4 to 5 small lemons or limes
1/4 lb. butter, melted
8-oz. jar Catalina salad dressing (or more)
2 tbsp. Worcestershire sauce
16 oz. fresh mushrooms
Sprig of fresh dill
1 tbsp. parsley
1 tsp. garlic powder
Tarragon (if using chicken)

Directions
1.Marinate shrimp, scallops and mushrooms in butter, dressing, dill, Worcestershire, parsley and garlic powder, overnight if possible.

2. Cut Canadian bacon slices to fit around shrimp.

3. Skewer each shrimp and Canadian bacon piece with a toothpick to hold together. If there is extra bacon wrap it around the scallops as well.

4. Set aside marinade for use later.

5. Place mushrooms, shrimp, scallops, mushrooms, etc. on 6 large skewers in that order and continue until skewers are full.

6.Cook on a medium to high gas grill, and sprinkle with lime or lemon juice over the skewers. Immediately follow by basting with marinade, and continue to baste until bacon is cooked and crisp.

7. Do not leave unattended and keep moist.  If your grilling scallops or shrimp grill each side for less than 5 minutes.  Make sure to watch your grill the entire time and it is best to take your skewers off a few seconds before cooked fully so that they don’t get dry or tough.

8. Serve immediately.

Imagine all the savory smells that permeate the house during the holiday season: roasted turkey, baked ham, seasoned stuffing, sweet yams smothered in brown sugar and covered in a blanket of lightly toasted marshmallow.  The tantalizing aromas of warm apple, peach, pecan and pumpkin pies tickle our senses, as they adorn the desert table just waiting for everyone to unbuckle their belts and make room.  Yes the holiday season can be tough, especially when everyone around you is gorging themselves in this food-fest of reckless gluttony, all the while encouraging you to do the same.  “C’mon, it’s once a year!  Relax and enjoy yourself!  Live a little!”  Believe me, I’ve heard them all, yet I don’t particularly know whether they’re comments to make you feel better or them!

Just in the nick of time – here’s the Holiday Survival Guide’s 5 simple rules!  Follow them and you’ll enjoy this holiday season without losing your game in the gym, or around your waist.

RULE #1: DON’T COME TO THE BUFFET TABLE STARVING
I always try to eat a healthy meal about 3 hours before holiday feasts (although my wife thinks I’m nuts).  This allows me to keep my eyeballs in my head and my portions within reason.  If you don’t have time, drink a MRP shake or munch a protein bar a couple hours before.

RULE #2: DON’T BE A GRAZER
There’s bound to be plenty of cheese platters, breads, chips, dips, holiday cookies, candy, and other tempting finger food to occupy your time prior to the main meal.  Opt for the raw veggie platter, a half-a-dozen water crackers, possibly a handful of nuts, and the fruit plate instead.  A key to controlling your grazing is to enjoy everyone around you.  Make your rounds, talk with Uncle Phil, give Grandma a kiss, play outside with the kids, and before you know it dinner is served.  Plus you’ll actually have a great time in the process!

RULE #3: HAVE VISION
Think about tomorrow and how your choices today will affect that outcome.  I’d rather be hitting the ground running than just hitting the ground!

RULE #4: DINNER IS SERVED!
Think about nutritional balance and steer clear of the high fat – high sodium stuff.  Enjoy a nice portion of roasted turkey garnished with a side of cranberry sauce instead of gravy.  Forego the mashed potatoes since Aunt Helga added a pound of butter and a tub of sour cream to them.  Instead, go for the fresh herbed potatoes, lightly cooked greens, and colorful squash.  Its okay to grab a small portion of yams, but the stuffing is an absolute no-no!

RULE #5: AFTER DINNER – COFFEE WILL SOOTHE THAT SWEET TOOTH.
While everyone goes for the cakes, pies and other sweets, I always start with a nice tall cup of hot aromatic coffee.  Not only does it satisfy that sweet craving, but the caffeine also acts as a hunger suppressant.  If you absolutely have to do a dessert though, go for a small piece of homemade apple pie and/or some fruit.

And there you have it —Contact:  Gregg Avedon

To purchase book click here:
Men’s Health Muscle Chow: More Than 150 Meals to Feed Your Muscles and Fuel Your Workouts

Hi, my name is Jimmy, I’m 31 and today I’m an Iron man.   In 2006, I had been through some major life changes, severe personal stress and had a horrible outlook at my self esteem.  I needed a constructive way to channel my life into positive activities to better my physical and mental health.  In my early 20’s I was in and out of workouts without any consistency and my life was engulfed with drinking and partying.  At the age of 27, I reached a point at which I was incredibly overweight and out of shape.  I couldn’t escape the truth; I was so unhappy with my current lifestyle and embarrassed of how I looked. I knew that I needed to make a change…  In 2008, my life was provided with an opportunity to make that change and I decided to make a fearless effort to get my life together.  While I was soul searching in late 2007, two cousins of mine had challenged me in getting back into shape and to register for a triathlon that they had completed that past summer. In the winter of 2008 I signed up for the Lake Geneva Triathlon 2008, a decision that would forever change my life.

Today, my life is much more satisfying as a result of a change in my eating, drinking and lifestyle decisions. The road here did not come easy. In college I was a mess. I earned the nickname “The Hurricane” as a result of the person I became when I was drinking and partying. I would start and not stop until my money ran out or my body would shut down. My priorities were to try to fit in, to make myself feel excepted, but I was alone with my horrible habits. I was scared of life and the future after college. After graduating college I was still an out of control drinker, smoker, and drug abuser. I was headed down a road where I was going to end up dead or in jail. In late December 2005, I faced one of the worst imaginable scenarios of my life. I was arrested for another DUI. I didn’t remember a thing… I woke up in a jail realizing that I had messed up again, and knew at that moment that I had a serious drinking problem. That next day I told my father (who was dying of cancer) what I had done, he was so upset and ashamed of my actions that he said the one thing that has forever changed my life. He told me “Son, I am so sorry. I failed in raising you.”  Since that moment I knew that I had to make a change not only for myself but also for my family. So, I made a promise to give up alcohol and to change my life if my father would promise me that he would not leave this earth with the belief that my mistakes in life were because of his parental guidance.    It was the last promise I had made to my father.

In 2006, I lost my father to lung cancer, then one year later to the day of my father’s death in 2007 I lost my mother to a broken heart. I was lost, scared and my body needed a way to channel my stress. Luckily for me my two cousins had just gotten themselves in shape again. Sean Murray and Bob Harazin had just completed an Olympic Distance Triathlon in Lake Geneva Wisconsin. My older cousin Sean had gotten his life together with marathon training a year earlier. I was intimated when they told me the distances of each event combined. I thought to myself… Could I do that? I hesitantly said that I would sign up. They both began to wager on whether I could finish. Many of my friends said no way I would follow thru with it… and that’s when it hit me. Here’s my chance, I knew it then that I was going to sign up and I was going to finish the 1mile swim, the 25 mile bike and the 6.2 mile run. My only question was how in the world am I going to do this and where do I begin?
“Obstacles are what you see when you take your eyes off your goals” – General William Hasley, Jr.

It was February 2008 and I signed up at a local gym here in the city of Chicago. I was 5’9 and 185 lbs. I believe my body fat at the time was close to 30% or maybe more. The pictures were proof enough. I had begun running everyday little more and more as I gradually built my endurance and stamina.  I was confused and intimated of the weight room. I wanted to do more but I was uneducated on what to do and how to do it. So, I took the initiative to ask for help and training. That’s when I met Tony Designer.  Tony was a Certified Personal Trainer at the club and an avid running and a 2 time iron man.  Tony and I began the first of many steps in order to get me into shape. First Tony and I sat down and we discussed my goals, my expectations, my diet, and most importantly my commitment. I placed my goals and obstacles in front of me and put my fears aside.

Ironman Louisville Kentucky 2009 bike James Peterson

I began with attending two spin classes and running three times a week. I was also working with Tony 2 mornings a week on core strength and circuit training. Step one was getting a strong base for my body.    While I was working with Tony I was also coming into the gym to weight lift with a co-worker to get some extra work in.  As time moved along I became stronger, leaner and more confident.  Before I knew it June had arrived and I set off to complete my first 10k race with my cousin. I finished strong with a time of just under 48 minutes. My confidence was growing. I was seeing my body change and my self esteem improve and most importantly my sobriety was getting easier to manage.   In July I finished a Sprint Triathlon (600 meter swim / 15 mile bike / 5k run) with ease. I was so excited. I was getting in great shape for my Olympic Distance Triathlon in open water and a hilly environment. I was getting in the pool and swimming, on my road bike and running along the lakeshore path on Lakeshore Drive in Chicago.  Life was getting better and before I had realized it was time for my “A” race.  In the 9 months leading up to my first Olympic Distance Triathlon Tony really had helped me get in shape and gave insight on my mental walk thru for my race. Now it was time and I had done all the work I could do. Now, the most important element of the race would be needed…  WILL POWER. The belief in me and the desire to finish what I had started.  The race was a success; I finished my first triathlon in 3hrs2mins.  I was thrilled. My friends were amazed and I had found a new life passion that would forever change my life.

Ironman James Peterson Ford Louisville 2009 Ironman Swim

For that race I was 5’9 170 lbs I had shaved closed to 3 inches off my waist.  I was on cloud 9! Finishing the race left me to wonder how fast could I become and how far could I go.  Being that Tony my trainer was an Ironman, I quickly found myself wanting what he had found. The bragging rights, that amazing feeling of accomplishment and the ability to say that I did something great in my life that I could do in memory of my father and mother. The two people who always believed in me and never gave up no matter how many times I screwed up.  So, in the month of September 2008 I signed up for the 2009 Ford Louisville Ironman. My cousins Bob and Sean called me an idiot and others called me crazy. The Ironman Triathlon is one of the world’s most difficult distances. The Ironman Triathlon is a one-day event beginning with a 2.5-mile swim following a 112-mile bike ending with running a 26.2 marathon to the finish line. The Ironman is a monster of an endurance challenge and many people train years for it and never finish but I was ready to take my mind, body and soul to a place I never ever dreamed I could. I began immediately with my workouts and continued to work with Tony. We re-channeled my goals, reformatted my workouts, and made a written and clear promise to follow thru with my commitment.  My training was tough, time consuming but most importantly in the end it was a life lesson that I will never forget.

Ironman Louisville 2009 James Peterson Bike

My training began immediately with single muscle lifting every day. I changed up my lifts each week. Following each lift or earlier that day I would do at least 45 minutes of high impact cardio work. Whether it was running, spin classes or getting in the pool. I would rest on Sundays and followed a diet that was satisfying and was providing me with the calories and nutrition needed. In the 2 months leading up to my 20 week Ironman program I focused on working my core. I began working with a trainer specifically to strengthen my body to be able to handle the punishment of what the Ironman training was going to be. In 7 months of strength training, core work, and cardio I was ready. My 20 week program was consuming to say the least but I did it by pacing each workout one day at a time.  I went thru some setbacks with nagging injuries and tightness, but working with a Physical Therapist helped me heal those problems and steady my workload to not incur any further injuries.

Ironman James Peterson crosses bridge at Ford Louisville 2009 Ironman

Once again before I knew it race week had arrived. I was in the best shape of my life and ready to take my mind and body to a place I had never been. Boy was I scared and nervous, but the other athletes I met and worked with over the past year helped me establish the confidence I always wanted. The race was an astonishing experience that taught me so much about myself.  At the end of the race I surprised myself, finishing the Ironman in 13hours17mins and I felt great. I experienced no real pain, no injuries, and tons of smiles and tears of joy in between. I had surpassed my trainer Tony finishing times at both Ironman Wisconsin and Ironman Brazil. The feeling of running thru the finish line and seeing the crowds cheering for me was worth all the pain and the loneliness I experienced in my training in the months during my 20 week program.

Ironman James Peterson finishing Ford Louisville Ironman 2009

Finishing the Ford Louisville Ironman in the fall of 2009 gave me the confidence, the body and the achievement that finally made me feel that I had made a true change in my life.  Today I am 5’9 and 160lbs and my body fat is below 10%. I have found a new sense of self and satisfaction in my life as a result of my triathlon training.  Since finishing the Louisville Ironman, I have run in the Chicago Marathon and I have signed up for the Wisconsin Ironman for the fall of 2010.  I will continue my Ironman races each year till my body says no more. I can proudly call myself “The Hurricane” because today I have the will power, mind set and the self esteem to better myself as a result of my triathlon training.                                                                I will never give up; I will never give in…

2009 Louisville Ironman Finisher James Peterson

“Ironman has always been about finishing what you have started. About being able to do what you have set out to do. Maybe not as fast as the person in front of you but certainly faster than the person that never started”  – John Collins,  Founder of The Ironman Triathlon.

The following information where things I did and used in order to become the Ironman today.  First, I contacted my doctor to make sure that triathlons were safe for me to do. Then I contacted a certified trainer, finally I worked with nutrutionalist to find out how to design a safe and satisfying diet.  Finally, I made a sincere commitment to myself to stay focused and finish the goal that I had started and set out to finish.  Here are some of the books and sites that I used to help educate myself on how to train, eat, and workout to accomplish my personal goals.

Websites:
www.calorieking.com
www.beginnertriathlete.com
www.ironman.com
www.realage.com/the-you-docs/you-on-a-diet/

Books:
Starting Out by Paul Huddle & Roch Frey with Bob Babbitt
The Unbreakable Athlete: Injury Prevention; Ironman
Ironman Made Easy: Triathlon (Ironman)
Runner’s World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program (Runners World)

What you need to do is match your eating plan to your running habits. You need to know exactly when to eat those carbohydrate-rich foods that will give you the energy you need to run well.  You also need to know when to consume the lean proteins and heart-healthy fats that will keep you satiated while still losing weight. You need the Runner’s Diet.

The Runner’s Diet helps you determine the real number of calories you need to maintain or lose weight based on your current running schedule. It’s a 50-25-25 eating plan, where 50 percent of your calories come from carbohydrates, 25 percent from protein, and 25 percent from fat. With half of your calorie intake coming from carbs, the diet provides you with plenty of readily available fuel for your runs. And with the rest of your calories split evenly between proteins and fats, you feel full longer, which is key to losing weight. The diet also focuses your carbohydrate intake around your runs and emphasizes the right proteins and fats for all other meals to optimize performance and weight loss. Finally, you’ll have lots of choices when deciding what to eat.  To start the Runner’s Diet, follow this simple, six-step process.

Step 1
Determine Your Daily Calorie Goal

To estimate your daily calorie needs for maintaining your current weight, take your present weight and multiply by 13. That number covers your metabolic needs for the day, factoring in a bit of light activity. So if you weigh 180 pounds, you need about 2,340 calories per day. To lose a pound a week, you must then create a calorie deficit of 500 calories a day (3,500 calories equals one pound).  How many calories you can cut from your diet depends a lot on how much you’re eating right now. There’s a big difference between cutting 500 calories if you’re eating 1,500 a day than if you’re eating 3,000.
But remember: Weight loss is a lot easier when you factor in your running mileage (1 mile = 100 calories). So your calorie deficit can and should be created by eliminating some calories from your daily diet and increasing the number you burn per day through running.

Step 2
Distributing Your Calories

After you’ve determined the total number of calories you should be consuming per day to meet your weight-loss goals, divide those calories so that 50 percent of them come from carbohydrates, 25 percent come from protein, and 25 percent come from fat. So, for example, if you’ve determined that your daily calorie goal is 1,800 calories, then 900 of those calories should come from carbohydrates, 450 from protein, and 450 from fat. Remember: You’re not striving to have every food you eat meet this ratio. You’re simply aiming to get your total daily calorie intake to fall within these guidelines.

Step 3
Selecting Carbohydrates

Lots of runners will look at the 50-percent carbohydrate guideline and think they’ll go into macaroni withdrawal. They’ll argue it’s not enough–that they need 60 percent or more. After all, carbohydrates are the body’s preferred energy source.  While it’s true that elite runners need a very high percentage of calories from carbohydrates, recreational runners simply don’t need as many carbs. Taking in 50 percent of your daily calories from carbohydrate sources will provide you with all the energy you need.  Because high-carb foods sustain you during your workouts, they are best eaten just before and just after your runs. When choosing which carbs to eat, opt for those that are fiber-rich and have a high water content to keep you feeling full.

Carbs to Choose Often

Fruits (about 60 calories per serving)
Apple, orange, pear, nectarine: 1 small (tennis ball size)
Banana: 1 small (5 inch)
Peach, plum: 1 medium (fist size)
Grapefruit: 1/2 whole fruit
Canteloupe: 1 cup
Berries: 1 cup
Fresh pineapple: 3/4 cup
Canned fruit (in its own juice): 1/2 cup

Low-Starch Vegetables (about 25 calories per serving)
Carrots, celery, cabbage, brussels sprouts, broccoli, cauliflower, eggplant, leeks, onions, green beans: 1 cup raw or 1/2 cup cooked
Green pepper: 1 whole
Asparagus: 7 spears cooked or 14 spears raw
Lettuce/raw greens: 1 cup 100-percent vegetable juice: 1/3 cup

Carbs to Choose with Caution (watch those portions!)

High-Starch Vegetables (about 80 calories per serving)
Beans (lima, navy, pinto): 1/3 cup
Corn: 1/2 cup
Peas/lentils: 1/2 cup
Baked white or sweet potato with skin: 1 small (tennis ball size)

Pasta/Rice (about 80 calories per serving)
Couscous (cooked): 1/3 cup
Brown or white rice (cooked): 1/3 cup
Noodles/pasta (cooked): 1/2 cup
Bulgur (cooked): 1/2 cup

Breads/Cereal/Crackers (about 80 calories per serving)
Tortilla (white or wheat): 1
100-percent whole-wheat bread: 1 slice
Mini-bagel: 1
English muffin: 1/2
Pretzels: 3/4 ounce or 8 sourdough nuggets
Popcorn (air popped): 3 cups
Saltine crackers: 6
Rice cakes (all varieties, large): 2
High-fiber cereals: 3/4 cup
Oatmeal: 2/3 cup cooked or 1 instant packet

Step 4
Selecting Proteins

While protein’s primary role is maintaining muscle integrity, it also satisfies hunger. Protein provides a greater feeling of fullness, ounce for ounce, than an equivalent amount of carbohydrate. The effect: You’re content with fewer calories. That’s why 25 percent of your calories should come from protein. When you choose proteins, lean is always best. Fat adds flavor to protein–but also calories. So be sure to limit the number of calories in the protein sources you choose. A good rule of thumb: The fattier the protein, the smaller the serving.

Protein Picks

Very lean (about 35 calories per serving)
Chicken or turkey breast (skinless): 1 ounce
Fish fillet (all whitefish): 1 ounce
Canned, water-packed tuna: 1 ounce
Shellfish: 1 ounce
Egg whites: 2 large
Egg substitute: 1/4 cup

Lean (about 55 calories per serving)
Chicken or turkey (skinless dark meat): 1 ounce
Salmon, swordfish, herring, trout, bluefish: 1 ounce
Lean beef (flank steak, top round, ground sirloin): 1 ounce
Veal or lamb (roast or lean chop): 1 ounce
Pork (tenderloin): 1 ounce
Canadian bacon: 1 ounce
Low-fat hot dogs: 1
Low-fat luncheon meats: 1 ounce

Dairy Products (about 90 calories per serving)
Fat-free or 1-percent-fat cottage cheese (calcium fortified): 1 cup
Low-fat, sugar-free yogurt: 3/4 cup
Fat-free, sugar-free yogurt: 1 cup
Low-fat cheese (all types): 2 ounces

Step 5
Selecting Fats

Most dieters immediately start cutting fat. But instead of just cutting out junk-food sources of fat, they also cut fatty foods that are healthy, including nuts and nut butters, and olives and olive oil.  Foods with a little fat help slow the rate of digestion and provide a sense of fullness. Try to get 25 percent of your daily calories from good fats by selecting heart-healthy vegetable, nut, and fish sources.

Good Fats

Full-Calorie sources (about 50 calories per serving)
All oils: 1 teaspoon
Avocado (medium): 1/8
Almonds, cashews, filberts: 6
Peanuts: 10
Pistachios: 15
Olives (green or black): 8 medium
Peanut butter (creamy or chunky): 1 teaspoon

Reduced-Calorie sources (about 25 calories per serving)
Light tub margarine: 1 teaspoon
Light mayonnaise/salad dressing: 1 teaspoon
Light cream cheese: 1 teaspoon
Fat-free salad dressing: 1 tablespoon

Step 6
Establish an Eating/Running Pattern

The wild card in the 50-25-25 eating plan is how you distribute your calories throughout the day. That depends on your running schedule. Because you want to eat the bulk of your carbohydrate calories around the times when you will be active, you need to know ahead of time when you’re going to exercise each day. Then select mostly carbohydrate-rich foods to fuel up beforehand or afterward. By eating most of your carbohydrate calories around your runs, you’ll then eat most of your protein and fat calories the rest of the day when you’re more sedentary.  Remember one other guideline when establishing your daily eating pattern: Don’t go too many hours without eating or your brain will signal starvation mode and stimulate your appetite. So go ahead and have a morning, afternoon, and evening meal, along with snacks. Just make sure that when you tally up all your eating, you’re still within your daily calorie range.

Runner’s World The Runner’s Diet by Madelyn H. Fernstrom, Ph.D., C.N.S.

Cheesy Tomato-Pesto Open Sandwich

291 calories, 11g fat (4g saturated)

1.Heat multi-grain English muffin halves in toaster.
2. Meanwhile, cut two thick tomato slices.
3. When muffin halves are hot (45 seconds), immediately top each with one thin slice of part-skim mozzarella cheese.
4. Add one teaspoon of refrigerated store-bought pesto, and one tomato slice.

Other Options: Add an over easy egg, ham, Canadian bacon, turkey or other lean protein.  Use ready made tomato sauce, fresh basil, skim-mozzarella cheese and your favorite vegetables to create your own healthy pizza.

Eggs Ole

287 calories, 16g fat (4g saturated)

1. Crack two large eggs into a preheated, nonstick skillet over high heat (drop a little water into the pan to determine if it’s hot enough; the water should sizzle), breaking the yolks.
2. Cook omelet-style (just one side) for 50 seconds, or until fully cooked. Make sure that yolks and whites are firm.
3.Remove with spatula to plate.
4. Top with two soup spoons of salsa and one heaping soup spoon of guacamole.
5. Enjoy with one handful of baked tortilla chips.

Other Options: Add Canadian bacon, ham or black beans.

Chicken Caesar Wrap

279 calories, 7g fat (2g saturated)

1.Get one large whole wheat tortilla (or wrap).
2.Add one large handful of packaged baby romaine salad
3.Then add one small handful of roasted chicken breast pieces. (You can buy whole roasted chicken at any supermarket. Save leftovers for other chicken dishes.)
4. Add one soup spoon of light Caesar dressing, and eight croutons.
5. Wrap or roll.

Other options: You can use turkey, ham and a variety of other low calories dressings to create a variety of wraps.

Ingredients
4 (1″ thick) lamb chops
1/4 cup olive oil
3 tbsp. lemon juice
1/3 cup stuffed olives, chopped
1 clove garlic, crushed
1/2 tsp. salt
1/4 tsp. oregano
1/4 tsp. basil
1/8 tsp. pepper
1/8 tsp. rosemary

Directions
1. Cut off all excess fat.

2. Place chops in shallow dish.

3. Combine oil, lemon, olives and seasonings. (save 1/3 of marinade for serving)

4. Pour over lamb chops. Marinate in refrigerator overnight, turning once.

5. Grill until desired degree of doneness.

6. Combine saved marinade and excess marinade from chops.

7. Heat marinade in saucepan and pour over chops before serving.

Ingredients
Nonstick cooking spray
5 tablespoons olive oil
6 tablespoons red-wine vinegar
2 garlic cloves, minced
1 teaspoon dried oregano
3/4 teaspoon salt
1/2 teaspoon black pepper
4 plum tomatoes, halved lengthwise
1 eggplant (1 1/2 pounds), cut into 1/2-inch slices
1 large red onion, cut into 1/2-inch slices
2 hot or sweet Italian sausages
8 ounces wagon-wheel pasta

Directions
1. Prepare charcoal grill with medium-hot coals or heat gas grill to medium-high; coat rack with nonstick cooking spray.
For dressing, whisk together 4 tablespoons of the oil, the vinegar, garlic, oregano, salt, and pepper.
Set aside.
2. Brush tomatoes, eggplant, and onion with remaining 1 tablespoon oil. Pierce sausages several times with the point of a small knife.
Grill vegetables and sausages, turning often, 13 to 15 minutes, or until sausages are no longer pink and vegetables are crisp-tender.
3. Meanwhile, cook pasta according to package directions.
Drain; place in a large bowl.
4. Remove vegetables from grill and chop into bite-size pieces; cut sausages into coins, then cut each coin in half.
Add sausage and vegetables to pasta.
Drizzle with dressing and toss to coat

Nutrition facts per serving
382 calories, 12g protein, 36g carbohydrate, 23g fat (6g saturated), 4g fiber

Oatmeal and Berries
1 packet low-sugar oatmeal topped with a handful of berries

Wheat Thins and String Cheese
The Wheat Thins offer fiber and good, whole-grain carbs, while the string cheese adds hunger-zapping protein. Calories: 240

Spiced Maple Yogurt
Spiced maple yogurt: 6 ounces plain yogurt, 1 tablespoon maple syrup, and a dash of cinnamon

Chocolate Pudding
1 chocolate pudding cup with 1 graham-cracker square crushed and sprinkled on top

Chocolate-Covered Soy Nuts
140 calories, 5g protein, 15g carbohydrate, 8g fat (4g saturated), 1g fiber

Apples and Cheese
150 calories, 1g protein, 15g carbohydrate, 8g fat (5g saturated), 3g fiber

Strawberries and Cream
2  cups sliced strawberries and 6  tablespoons whipped-cream topping
153 calories, 3g protein, 28g carbohydrate, 5g fat (3g saturated), 7g fiber

Pudding with Cherries
4  ounces low-fat vanilla pudding cup and 1/2  cup frozen unsweetened cherries, thawed
141 calories, 3g protein, 34g carbohydrate, 0g fat (0g saturated), 1g fiber

Red Grapes and Almonds
1  cup of red grapes and  11  almonds
148 calories, 4g protein, 18g carbohydrate, 8g fat (0g saturated), 2g fiber

Lemon Sorbet with Raspberries
1/2  cup lemon sorbet  and 3/4  cup fresh raspberries
140 calories, 2g protein, 34g carbohydrate, 1g fat (0g saturated), 6g fiber

The diet is composed of several food tables divided in the following groups:
Group A: Animal protein, fats and oils, and vegetables.
Group B: Cereals.
Group C: Sweet fruits.
Group D: Acid foods (in majority fruits).

General guide lines of the diet:
Foods from group A combine with each other and with one of group B.
Foods from group C combine with each other and with one of group B.
Foods from group B do not combine with each other.
Foods from group D can only be consumed individually.

In order to avoid a chemical conflict, it is essential that meals are at least 4 ½ hours apart. Do not eat anything between meals.

• Banana and Milk are not included in any of the groups since they have chemical combinations of their own.
• Egg yolk (raw or cooked), coconut, pure coffee, brewers yeast, and many varieties of teas are compatible with any food, for they are considered neutral.
• Bread is to be less fermentable, and be made out of pure or natural flour and eaten 24 hours after baked. Also, it should be eaten as toast or oven warmed.
• Water: You need to drink a glass of water when you get up and before you go to sleep.
• Avoid: Soft drinks, sweets, refined sugar, canned goods, black pepper, salt, clove, cinnamon, mustard, pickled foods, coffee, and vinegar.
• Never eat Pork and derivatives.
• No Alcoholic Beverages or Smoking.

Gracie Diet
Gracie Jiu-Jitsu Miami
3165 NE 163 Street, North Miami Beach, FL 33160
305-354-2060
info@graciemiami.com

What Causes Cellulite?
We don’t know why cellulite is caused. Some experts believe it is caused by a problem in the fat cells. Others believe toxins in the system are responsible for cellulite. Other experts think hormones cause cellulite. As yet, no consensus has emerged as to the root cause of cellulite.
One plausible explanation – which also explains why very few men suffer from cellulite – is based on the composition and behavior of women’s fat cells and the connective tissue that holds them in place. Very simply, a woman’s connective tissue is very inflexible, so as she gains weight and her fat cells expand, they tend to bulge upwards towards the surface of the skin, giving the classic orange-peel appearance of cellulite. In men, not only is there generally less fat on the thighs, but also the outer skin is thicker and thus obscures what is happening to any surplus fat below.

Does Being Overweight Cause Cellulite?
By itself, being overweight does not automatically cause cellulite. True, many people with obesity do have cellulite, but some don’t. Also, some people with cellulite have slim figures and an ideal weight. Post menopausal women tend to have more cellulite than younger people, although it’s also prevalent in adolescents.  However, there is a clear association between excess fat and cellulite. The enlarged fat cells put pressure on connective tissue which affects the skin’s smoothness and tautness. To keep the layer of connective tissue between the fat cells supple, eat foods rich in bioflavonoids and vitamin C.

Does Dieting Help to Reduce the Appearance of Cellulite?
Like any other fat or fat cells, cellulite fat responds to calorie-restriction and is burned off by calorie-deficit, but it is the stored fat that goes away – the fat cell is still present and can refill if calorie excess resumes. That is why many treatments of cellulite are directed at the surgical removal of the fat cells themselves.

Which Products Help to Reduce the Appearance of Cellulite?
There is no non-surgical cure for cellulite, although certain products may help alleviate symptoms. The herb Gota kola seems to help relieve symptoms of cellulite: so does a good quality Aloe Vera cream.  Try rubbing a good quality aloe vera cream into the cellulite-affected areas But no product offers a complete cure for cellulite.

Short-Term Cleansing Diet For Cellulite
Here are some very useful foods to include in your cleansing diet to help your cellulite. Eat organic whenever possible.
Fresh Fruit:
Containing fiber, vitamins, minerals and phytochemicals (eg. bioflavonoids and anti-ageing anthocyanidins), as well as water, fruit is one of the top health and cleansing foods. The vitamin C in particular contains antioxidants that combat the harmful free-radicals found in things like, alcohol, fried and smoked food and cigarette smoke.  Especially healthy fruits include: apples, blueberries, cherries, blackberries, cantaloupe melons, cranberries, grapefruit, grapes, kiwifruit, mango, oranges, pineapple, raspberries, strawberries.  Note: Start the day by drinking a glass of hot water with a squeeze of lemon. This helps to detox your liver and revitalise the body.

Fresh Vegetables:
Like fruit, vegetables contain fiber as well as a huge range of vitamins, minerals and phytochemicals. In particular, some vegetables are good sources of the antioxidant vitamins A, C and E which help improve resistance against serious disease. Antioxidant-rich foods are also supposed to strengthen the skin’s connective tissue; helpful because weak connective tissue permits the intrusion of fatty cells into the epidermis causing the familiar appearance of cellulite on thighs and butt.  Especially healthy veggies include: artichokes, bell-peppers, cabbage, carrots, cucumber, fennel, leeks, onions, salad leaves, spinach, tomatoes.

Nuts and Seeds:
Containing omega-3 essential fatty acids, vitamins like B-complex, and vitamin E, as well as important antioxidant minerals like selenium (Brazils), nuts and seeds are another super-health food. Eat unsalted nuts, like almonds, cashews, brazil nuts and walnuts; seeds like sunflower, flaxseeds, poppy seeds and pumpkin seeds.

Herbs and Spices:
Among the best are: chili, chives, garlic, ginger, mustard, parsley.

Water:
Drink only mineral water. Drink 8-10 glasses of water a day.

Good Fat:
Never use cheap oils and any of the junk foods containing them. When cooking, use butter or unprocessed coconut oil. Put only extra-virgin olive oil or organic sour cream in your soups and salads.

Fiber:
When you do not eat enough fiber and cellulite is a problem, your diet  may contain more of the foods that can cause cellulite. Any salty or fatty foods will go straight to your hips and thighs if you do not use fiber to prevent this from happening. Fiber acts like a scrub brush for the body. Fiber will improve circulation and improve your skin’s appearance from the inside out.

Body Brushing is a great way to Reduce Cellulite:
Body brushing helps our lymphatic drainage system to remove toxins from the body. In so doing, it helps to reduce cellulite in our thighs and butt, where fats, proteins and waste products tend to accumulate.
Body brushing is not a miracle cure for cellulite, but it does help, especially if you improve your dietary habits. Five minutes dry body brushing before your bath or shower helps cellulite by getting fluid moving and boosting blood flow.  Use a natural bristle brush and take long strokes. Start at your feet, brushing up your legs and thighs towards the groin. Work in circular movements over the tummy, then do hands and arms, back and across the shoulders.  Use gentle downward strokes on your neck, throat and chest.  Your skin may redden and start tingling as the body-brushing increases the circulation in areas of greatest fat-concentration.


What should I avoid to reduce Cellulite?
If you don’t like the idea of liposuction weight loss surgery, you can help control and reduce cellulite by cleansing your system, reducing your weight, bad fat and getting active. When following a short-term cleansing diet to try and reduce the appearance of cellulite, avoid the following.

Caffeine:
Experts consider that the stimulant caffeine has a negative effect on lymph flow and blood circulation, as it causes small blood vessels to constrict. This reduces the flow of oxygen and nutrients to the tissues and skin and may inhibit cell metabolism, resulting in a build-up of waste products. The main sources of caffeine include coffee, tea, colas and other sodas.

Alcohol & Smoking:
Alcohol and cigarettes are toxins. It might taste good, but avoid it if you suffer from cellulite. It simply adds an extra load onto your body’s waste-removal organs and systems.

Refined Food:
Omit all processed and refined foods from your cellulite reduction eating plan. For example, avoid foods that include additives, sodium/salt, sweeteners, and other chemicals. All foods should be made with fresh and (if possible) organic ingredients.

Animal Foods:
With the exception of ‘live’ bio-yogurt, omit all dairy, eggs and meat. Note: unless you are vegetarian, reduction of animal foods should be strictly short term.

Drugs:
Avoid unnecessary medication, like diet-pills, pep-pills, sleeping pills, laxatives and diuretics.  Unless prescribed for a medical condition, it is best to avoid all drugs, including over the counter drugs when following a cellulite-friendly diet or eating plan.

Here are some things to consider in your battle to protect yourself from falling prey to these nasty viruses. Train hard, but do not over train. If you are having a hard time sleeping, or feel tired all the time, there’s a good chance you are over training. Eat several smaller meals per day rather than a couple of huge ones. Keep up on greens as much as protein. Greens drinks are helpful as well as juicing and eating raw veggies. These keep your body alkaline and counteract viruses and bacteria, as well as lactic acid build up from workouts. Washing your hands regularly sounds obvious, but it is often overlooked in familiar places. Even you’re own computer, phone, and doorknob may have germs that can infect you. Stop using antibacterial soaps! I know that sounds funny, but they are not necessary to combat germs. Regular soap is already antibacterial in nature and will not create super bugs, which can become resistant over time.

Avoid dairy and cheese products as they can tend to weaken the immune system, and cause an over production of mucous. There is a great deal of research showing that milk does not necessarily do the body good.

Keep up your vitamins and anti oxidants. Especially Vitamin C, Zinc, Vitamin D3, and Vitamin A in the form of beta-carotene. Vitamins are like cars… you get what you pay for. Stay away from the generic lab made brands, and try to find the whole food / food based vitamins. They are more absorbable, and bio available. Stock up on these cold and flu remedies: Zicam, Osscillococinum, zinc lozenges. Take them at the first signs of a cold or virus according to the manufactures suggestions to fight them off fast with minimal symptoms.

Body work to reduce stress in the form of chiropractic care, massage therapy, acupuncture are also helpful in boosting the immune system and reducing the stress that can cause depletion of immune function. By aligning the joints of the spine and extremities properly, the body will work more efficiently, with less irritation to nerves, which may affect the nervous system as well as every function in the body. Massage therapy helps promote muscle relaxation, improved circulation, and lymphatic drainage, which also help boost immune function. Acupuncture helps to promote energy flow of meridians in the body that ensure proper function of the organs and body and are also helpful in maintaining overall health and immune system.

While vaccines for the flu, and now the swine flu are available, I personally do not recommend them to be taken, or used as a fail proof method from getting sick. Use at your own risk, as many side effects, including the flu, and flu like symptoms are very common. Do your own research, there is a growing number of reported harmful side effects from such vaccines. I recommend boosting your immune system in a more natural way like those mentioned above.

Keep training, and train hard, but make sure you do it right, add the right essentials to keep up your immune system, and do not over train.

You are welcome to call me, or set up a consultation at my office to discuss any health issues may be looking to resolve or prevent.

Joseph Bogart DC, CCEP
6662 Parkside Drive
Parkland, FL 33067
954.340.7545
www.PHandWC.com

The Flat Belly Diet begins with a 4-day anti-bloating jumpstart, followed by the 4-week eating plan. The whole diet takes just 32 days. Once you’ve flattened your stomach, you’ll want to make this satisfying, healthy-eating plan part of your lifestyle.

Flat Belly Diet Sample Meal 1

Breakfast

1 cup Rice Krispies with 1 cup skim milk
1/4 cup sunflower seeds
4 oz. pineapple tidbits in juice
1 glass of “Sassy” water

Lunch

3 oz. chunk light tuna in water
1 cup steamed baby carrots
1 piece of light string cheese
1 glass of “Sassy” water

Dinner
4 oz. grilled tilapia
1 cup steamed green beans
1/2 cup roasted red potatoes drizzled with olive oil
1 glass of “Sassy” water

Flat Belly Diet Sample  Meal 2

Breakfast

Banana Waffle
1 frozen Lifestream Organic Flax Plus Waffle topped with 1/2 cup sliced banana and
sprinkled with cinnamon, nutmeg, and 2 tbsp MUFA-rich pecans

Lunch

Flat Belly Tacos
4 warm corn tortillas filled evenly with 1/2 cup micro waved Boca Ground Burger
crumbles, and topped with 1/2 cup fresh baby spinach leaves, 1/4 cup salsa, and 1/4
cup MUFA-rich sliced avocado

Dinner

Salmon Steak
3 oz. grilled wild Alaskan salmon served with 1 1/2 cups frozen Cascadian Farm
Organic Cut Green Beans, steamed or microwave, and dressed with freshly ground
white pepper and 2 tbsp MUFA-rich sliced almonds

The process of making wine is basically converting sugar to alcohol. To make red wine, red grapes are harvested at a certain Brix level, which indicates the percentage of sugar in the grape. Grapes are then crushed and left to ferment in a tank with added yeasts. To extract the desired tannins, colors, and flavors, temperature is controlled and the speed of fermentation is manipulated as juice is pumped over the skins.
White wine making applies the same basic process as that of red wine, except the grape skins are removed before fermentation. You’re not looking for flavor from the skin, as you are with the red. You’re looking for more flavor from the meat of the grape.
To make sparkling wine, such as Champagne, you’re taking finished wine and you’re re-fermenting it. During the normal fermentation process, carbon dioxide is naturally given off to the air. During the second fermentation of sparkling wine in the bottle, the carbon dioxide is not released, giving the drink its natural effervescence.

Why is Wine even good for You?
Red wine naturally contains phytochemicals. Two types of poly-phenols — catechins and resveratrol, found in the skin and seeds of grapes — are thought to give red wine its antioxidant heart-healthy properties. The antioxidants in wine, called flavonoids, also reduce the risk of coronary heart disease by reducing bad LDL cholesterol, boosting good HDL cholesterol, and reducing blood clotting. One study even suggests that resveratrol may inhibit tumor growth for some cancers.
Red has more antioxidants than white, rose has similar to red, and there’s not really any antioxidants in Champagne. Since poly-phenol level is rooted in the grape skin, red wine holds superior to lighter-tinted wines — though white wine does have some cardio-protective benefits. But while their antioxidant count is diminished, white wines retain the ability to reduce bad LDL cholesterol.
Keep in mind consuming more than three glasses of wine a day can have negative effects as well.  You can get the same health benefits as red wine from drinking purple grape juice without any negative effects.

Calorie Comparison
Wine is the lowest-calorie alcoholic beverages per serving.
A 5-ounce serving of Red Wine is approximately 105 calories.
White Wine contains about 100 calories.
Three ounces of dessert wine, on the other hand, racks up 141 calories, so continue to mind your after-dinner drink count. If you’re really watching your calorie intake, consider cutting calories with a wine spritzer. Mix wine with sparkling water, which has zero calories and you can enjoy twice as much.

#1: Workout Early
If you get in the routine of working out in the morning you will be less likely to miss a workout, due to being tired after work. In the beginning of the day, you have the fewest excuses for skipping exercise. You’ll go to work feeling focused and energized.

#2: Hit the metal before the pedal.
Instead of going from zero to 60 to sweat off the calories, consider this: Doing a quick sculpting routine pre-cardio could increase the amount of fat you melt. Exercisers in a study at the University of Tokyo who biked within 20 minutes of lifting weights tapped more of their fat stores than those who rested longer or didn’t tone at all. The firm-then-burn order is also good for your heart: Arteries stiffen during resistance training, increasing blood pressure, but a cardio chaser such as a 20-minute run counteracts these effects and expedites your arteries’ return to normal. Plus, strength training “takes coordination and good technique, so you get more out of it if you come to it fresh. Cardio is also rhythmic, low-skill activity that’s the easier of the two to do in a fatigued state.

#3: Push your pace, rev your metabolism.
Finished toning and ready to get sweaty? Gun it a bit for a bigger after-burn. “High-intensity exercise increases the release of growth hormones, which mobilize fat to be used as fuel, plus it causes your metabolism to stay elevated about 10 to 15 percent above its baseline, so you’re burning more fat for several hours post-workout. In other words, if you worked off 300 calories during your session, you’ll get a bonus burn of about 45 calories even after you’ve toweled off. Also try alternating between sprinting (race-walking, pedaling fast, swimming at top speed) for one minute and slowing down enough to recover for the next minute.

#4: Give up your seat to trim your bottom line.
Even regular exercisers could benefit from extra toning of their glutes, the largest muscle group in the body, which dozes all day at your desk job. When you’re walking or running, it’s your hamstrings, hip flexors, and calf muscles that get the most work. Unless you’re going uphill, your glutes don’t play a major role.
You can easily sneak in a workout targeting your glutes at work.
1. Stand up from your chair, feet shoulder-width apart.
2. Lower your bottom to the seat as though you’re going to sit, touch down, and then spring up, squeezing your glutes as you straighten.
Do three sets of 10 to 15 reps two or even three times throughout the day.

#5: Take a power walk to beat a midday slump.
As little as 20 minutes of low-intensity aerobic activity such as walking can give you a 20 percent surge in energy. Many people assume that they’ll get tired from exercise. But the opposite actually happens. Indirect evidence suggests that brain chemicals such as dopamine and serotonin are altered and cause the improved energy. A quick 20 minute recharge burns about 75 calories and sure beats adding 250 calories from candy to spike-then-slump.

#6: Do the two-step.
When you opt for the stairs, go at them two at a time. The quick bursts of power activate your legs’ fast-twitch muscle fibers, which burn more calories than slow-twitch fibers. Plus, you’ll be using a part of your muscles that commonly doesn’t get enough action. “Fast muscle cells are designed so you can jump far, kick hard, punch fast, all moves that you call on less and less in modern society.

#7: Stretch
Consistent stretching significantly decreases muscle soreness.
Here is a great stretching routine:
1. Warm up first with 5 minutes of brisk high-knee marching.
2. Toe-reach stretch (targets hamstrings, which remain shortened from sitting all day) Sit on the floor with your left leg straight in front of you, knee slightly bent, right leg bent out to the side and resting on the floor. Reach for your toes without bouncing and hold for 30 seconds; relax.
Do 3 stretches, then switch legs and repeat.
3. Hip-flexor stretch (targets tight hips): Lie faceup on the floor with your left leg bent, left foot flat, and bend your right knee out to the side so your right ankle is crossed over and resting on the lower left thigh. Grasp your left thigh with both hands and pull it toward you until you feel a comfortable stretch in your right hip, glutes, and outer thigh. Hold for 30 seconds; switch legs and repeat. Do 3 stretches per side.
4. Side stretch (targets upper back and waistline): Stand with feet shoulder-width apart. Raise arms overhead and interlock fingers with palms facing up. Keeping your middle centered, hinge at the waist to the right; hold for 30 seconds. Return to center and reach up; hold for 30 seconds.
Switch sides; repeat. Do 3 stretches on each side.

#8: Keep your Workout shoes Visible.
A recent FITNESS poll found that sneakers, (with sports bras being a close second) are the piece of gear that is forgotten most often, foiling workout plans. Clear that obstacle by, making your shoes an obstacle in front of the
door you exit in the a.m. Seeing them will remind you that you planned to exercise,and motivate you to move.

Ingredients
4 oz. light vanilla soy milk
3 oz. fat-free cheddar cheese
2 wedges The Laughing Cow cheese, Light Original Swiss
2 tbsp. fat-free cream cheese
Jalapenos
Scallions for garnish

Directions
Place all ingredients except for scallions and jalapenos in a saucepan and heat stove top at low-medium heat. Stirring frequently, heat until cheeses have melted and sauce is well mixed and hot.
Top nachos with jalapenos and scallions.

Serving Size
1/5th recipe (approximately 2 tbsp.)
Calories: 50
Fat: 1g
Sodium: 300mg
Carbs: 2g
Fiber: 0g
Sugars: 2g
Protein: 7.5g

Red Meat
Burgers and meatballs can be light fare if you make them with ground sirloin. Lean red meat—lean being the operative word—is a great choice for anyone who is trying to shed pounds.  Lean red meat is an excellent source of protein. Protein takes longer to digest, helping you feel full and cutting the likelihood that you’ll snack later on.

Eat ground beef labeled “97 percent lean” or “extra lean,” which means it has less than five grams of fat per serving. If you want to eat steak buy lower-fat cuts from the loin, like sirloin tip, T-bone, or strip steak. Buy cuts graded Choice; the meat has less fat and still tastes good.
Don’t eat beef that’s labeled Prime, it is very high in fat.
And remember to limit your portion size, no matter how lean the meat. Many restaurants will serve an eight-ounce steak or burger, which means you’re getting twice the amount you actually need. You should eat approximately a three-ounce serving (roughly the size of a deck of cards).
A study of 100 women from Australian researchers found that overweight women who ate reduced-calorie diets rich in protein from red meat and dairy lost more weight than those whose reduced-calorie plans had little meat and more carbs. “Protein can reduce hunger,” says study author Manny Noakes, PhD, associate professor with the Commonwealth Scientific Industrial Research Organization (Australia’s national science agency) in Adelaide. And being less hungry while you’re trying to lose weight can prevent overeating.

Ice Cream & Cheese
Consuming at least one serving of full-fat dairy products a day will help you gain less weight than if don’t. Researchers aren’t entirely sure why, but it’s believed that a compound in milk fat called conjugated linoleic acid (CLA) may aid weight loss. Not all studies support the dairy-aids-weight-loss claim, but satisfying your cravings will help cut calorie intake.  Many people find that low-fat versions of dairy products like ice cream and cheese just aren’t satisfying, which results in overeating and consuming  hundreds of calories in the process.

Eat a little cheese, ice cream, or a glass of milk each day. Dairy should be part of your diet, whether you’re trying to shed pounds or not. You need the calcium to maintain strong bones. And the vitamin D and CLA in milk both have cancer-fighting properties.
Don’t intake too much fat.  Remember that full-fat dairy products do contain saturated fat, it’s best to limit yourself to two servings daily and your third serving a low-fat or skim choice

Eggs
Eggs are a perfect protein source because they have all eight essential amino acids. Eating eggs versus a bagel for breakfast increases your satiety and decreases hunger, helping to reduce the number of calories consumed throughout the day.  Egg whites have just 16 calories, while whole eggs have only 72 calories each).  For ideas how to consume eggs , go to Health.com/eggs.

Don’t eat fried eggs. Watch out for eggs served at restaurants. Even an egg-white omelet is likely to be fried in butter or oil unless you ask that it be prepared with cooking spray.

Pizza
You can eat pizza if you choose a whole-wheat crust and top your pizza with veggies like peppers, artichokes, and broccoli. Like protein, the fiber in the whole wheat crust and vegetables  is digested slowly and helps keep you feeling full, longer. By sticking with healthful toppings like veggies and lean protein (grilled chicken), a medium slice is only 200 to 250 calories.

Eat healthy pizza. You can make your own or try a frozen one, like DiGiorno, Boboli, South Beach, or Amy’s. If you’re ordering in or dining out, get a thin-crust pie (it’s typically lower in calories and fat than thicker versions); try selections available at Pizza Hut and California Pizza Kitchen.

Don’t eat pizza that has additional oil and fat. Avoid any pie that’s deep-dish (that means the crust is cooked in oil) or loaded with sausage and pepperoni. A  little bit of cheese is fine, but a whole lot is not. Skip the extra cheese.

Canadian Bacon
Canadian bacon which comes from the loin is one of the leanest parts of the pig, and contains a —is a third less fat than regular bacon. A recent study from Purdue University shows that women who eat a diet rich in lean pork and other protein keep more lean body mass during weight loss than women who eat a low-calorie diet with little pork and other protein sources. Women who eat meals rich in protein from pork report that they feel satisfied, in spite of the fact that they are on reduced-calorie diets, and say they’re happier overall.

Eat Canadian or turkey bacon, with scrambled eggs, or in a bacon-lettuce-and-tomato sandwich on whole-wheat bread with reduced-fat mayo. You can chop it into strips and use it for a protein boost on salad, too.
Don’t eat Canadian bacon with hidden fat. Some restaurants fry Canadian bacon on the griddle in oil. Before you order, request that it be cooked without oil or heated in the oven.

The juice of the green leaf vegetable can boost your stamina and allow you to exercise 16 percent longer, (According to a report published in the Journal of Applied Physiology).
The test dose of beet juice was 500 milliliters daily.

How can the beet vegetable extract give you more energy?
The U.K. researches believe that beetroot juice’s nitrate content may reduce the uptake of oxygen to an extent that can’t be achieved by any other means, which makes exercise less tiring!

The bicycle exercise- is one of the best moves to target the rectus abdominis (obtaining a “six pack”) and the obliques (the waist).

1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a ‘pedaling’ motion for 12-16 reps.

The vertical leg crunch -is another effective move for the rectus abdominis and the obliques.

1. Lie face up on the floor and extend the legs straight up with knees crossed.
2. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
3. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
4. Lower and repeat for 12-16 reps.

The full vertical crunch- you really work the abs by involving both the upper and lower body.

1. Lie on your back and extend the legs up towards the ceiling.
2. Place hands behind your head (lightly cupping it) and contract the abs to lift the shoulder blades off the floor.
3. At the same time, press the heels towards the ceiling, creating a ‘u’ shape with the torso.
4. Lower down and repeat for 12-16 reps.

The reverse crunch- is for the lower abs but, remember, the rectus abdominis is one long muscle, so you can’t separate upper from lower.

1. Lie on the floor and place hands on the floor or behind the head.
2. Bring the knees in towards the chest until they’re bent to 90 degrees, with feet together or crossed.
3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
4. Lower and repeat for 12-16 reps.
5. It’s a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

The long arm crunch- emphasizes the upper part of the abs.

1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
2. Contract the abs and lift the shoulder blades off the floor.
3. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.
4. Lower and repeat for 12-16 reps.

The plank exercise-is a great way to build endurance in both the abs and back, as well as stabilizer muscles.

1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

The following exercises requires a large balance ball.  If you don’t own one of these balls yet, you should really purchase one.  The ball is not only great for ab exercises, but also increasing balance and there are hundreds of other ball exercises that target your entire body. It is also great for a chair at your desk to reduce lower back pain and increases core strength.

Ball Crunch

1. Lie face-up with the ball resting under your mid/lower back.
2. Cross your arms over the chest or place them behind your head.
3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
4. As you curl up, keep the ball stable (i.e., you shouldn’t roll).
5. Lower back down, getting a stretch in the abs, and repeat for 12-16 reps.

Crunch & Reach
1. Begin with body straight over the ball,  light weight extended behind you. 2. Contract the abs to lift and bring the weight over the head, crunching up and twisting to the right, contracting the right side of waist.
3. Repeat for all reps and then switch sides.

Knee Tucks

1. Start in plank position on the ball, with the ball under the shins/ankles.
2. Roll the ball towards you with your feet, tightening the abs into a crunch.

Ball Taps
1. Sit on the ball with strong abs and straight spine, hands behind the head.
2. Contract your abs and lift the right foot, tapping it on a medicine ball in front of you.
3.Lower and repeat with the other foot, alternating sides.  Use your abs to keep your balance.

Hip Extension on the Ball
1. Lie on the floor with feet heels propped on ball.
2. Keeping abs tight, slowly lift your hips off the floor (squeezing the buttocks) until body is in a straight line.
3. Hold for a few seconds and lower

An important training principle that fitness enthusiasts often forget is muscle confusion.  Maybe your chest hasn’t been responding to isometric exercise as it should. Or perhaps you have been applying muscle confusion training to your workouts and are using adjustable dumbbells.  Well, it’s time for your training to get taken to the neXt level with a plyometrics workout.  This plyometric workout will give the boost your chest needs to get the deep inner cuts in your pecs.

I’m talking about using plyometric moves.  Plyometric is a type of exercise that suddenly preloads and forces the stretching of a muscle an instant prior to its concentric action.  Explosive plyometrics forces your body to trigger fast twitch muscle fibers.  Why is this important? Because of these fibers have the greatest potential for strength gains.  The exercise we are going to do is called… the plyo pushups or plyometric pushups — and this exercise will really kick your butt. It will help train your muscle fibers to produce a greater amount of force in a very short period of time.

Plyometric training is used by trainers and coaches to increase speed, strength, and build power in athletes.  But plyometric exercises, which involve jumps, hops, and bounding movements, aren’t just for athletes.  Adding plyometric drills to your regular strength-training regimen will increase your endurance, burn calories and help you shed body fat.

Here’s How to Do Plyometric Pushups
* First, you will need 2 boxes or benches of equal height.  Place them about 6 inches outside your shoulders.

*Second, position yourself in between the boxes and get yourself into the push up position….with your hands on the boxes your feet on the floor and arms extended.  Make sure you keep your back flat and your abdominal muscles engaged.

Now take a deep breath and tighten your upper body.
Quickly move your hands from on top of the boxes and reach for the floor. As your hands contact the floor quickly slow down your body’s descent. Wait until your body has come to within 1 inch from the floor approximately. Then explode in the opposite direction trying to push your self off the floor as high as you can. You must land on top of the boxes with your hands, your elbows bent and then repeat the exercise.
Do this exercise five times, this is one set. Perform a total of 4 sets resting for approximately 30 seconds between each set. You will find these plyometric pushups to be a great tool in your muscle building arsenal. Add these to your plyometric workout and you will be quickly surprised at your strength and muscle gains in your chest.

As this may be a more advanced workout for some people’s fitness level, you can build up to the above exercise level by starting with the modified version of the exercise.  Get into a regular push-up position, or start on your knees if need be, lower your chest to the floor and explosively push off, forcing your hands to leave the floor.  Land and lower your chest to the floor again, then push up again into your next rep.  Keep your body straight, with your abs tight throughout the exercise.

Pineapple White Wine Chicken
Ingredients
3-4 Chicken breast
2 cans of pineapple rings
Yellow bell pepper
White Wine
Black pepper& salt
Flour
Skim Milk
Smart Balance Butter Spread
Olive Oil
Your choice of Pasta or Rice

Directions
1. Slice large chicken breast to 1/3 inch slices (each breast will make 2-3 slices)
2.After slicing the chicken, lightly salt and pepper slices.
3.Cover each chicken breast with flour.
4. Heat a large skillet with butter.
5. Place chicken breast in pan on very hight heat so they get color on both side. The chicken will not cook only the flour gets red.
6. Get a large baking dish, grease the bottom.
7. Lay in chicken breast, cover with sliced yellow peppers and pineapple. Any order.

Make Sauce:
Heat oil, add 2-3 table spoon of flour, low heat simmer, add a cup of cold milk and a cup of white wine. Then add salt and pepper to taste.
Pour over chicken

Bake in oven at 395 covered for about 40 minutes
Serve with your choice of pasta or over rice.

Turkey Cranberry Sandwiches
Servings Per Recipe 4 sandwiches
Ingredients
8  slices artisan-style walnut bread or wheat bread
2  tablespoons margarine or butter
12  ounces thinly sliced smoked turkey breast
1/2  cup watercress leaves or 4 romaine lettuce leaves
1/2  cup cranberry sauce

Directions
Spread one side of half of the bread slices with margarine. Arrange the turkey and watercress on top of bread.
Spread one side of the remaining bread slices with cranberry sauce. Place the bread on top of turkey and watercress, cranberry sides down. Cut each sandwich in half diagonally. Serve immediately.

Nutritional Facts
Calories 316
Total Fat (g) 5
Saturated Fat (g) 1
Sodium (mg) 331
Carbohydrate (g) 37
Total Sugar (g) 2
Fiber (g) 3
Protein (g) 30

The object of the game is to traverse a course from beginning to end in the fewest number of throws of the disc. Each onsecutive throw is made from where the disc came to rest after the last throw. Score is determined by counting the number of throws made on each hole plus penalty throws and then summing all holes. The winner is the player who completes the course with the lowest score.
The course consists of a series of holes laid out so that when the player completes one hole he or she proceeds to the beginning of the next until all the holes have been played. The player is provided with a teeing area from which to begin each hole and a target to complete the hole.

Disc golf courses are normally laid out among wooded areas with diverse terrain to provide natural obstacles to the flight of the disc. These natural obstacles are very much a part of the game and must not be altered by the players in any way to decrease the difficulty of a hole. Disc golf courses are normally 18 holes in length, but there are other combinations as well, including 9-hole, 22-hole, 24-hole and 27-hole courses in existence. Disc golf courses can be found in each of the 50 United States and in Canada, Japan, Mexico, Australia, Iceland, New Zealand, Guam, Denmark, Sweden, Norway, Netherlands, Scotland, Switzerland, Germany, Finland, Hungary, United Kingdom, Peru, Belgium, Czech Republic, and Taiwan.
Disc golf is a game that expects high standards of etiquette and courtesy. Among the basic considerations of etiquette are such things as concern for spectators and other players and respect for plant life on the course.

History: There are many historical accounts of people playing golf with a flying disc, some of which pre-date the advent of the plastic flying discs by many years. Each account was an isolated instance of recreational disc golf play, and none of the participants knew of anyone else playing disc golf. Indeed, most of these instances were isolated not only geographically, but in time also, so they couldn’t have known about each other. The first known instance of anyone playing golf with a flying disc occurred in Vancouver BC in 1926. A group of school age kids played a game with tin lids, which they dubbed Tin Lid Golf. After observing the explosive growth in disc golf for about 9 months after that, Ed Headrick hired the winner of that 1974 AFDO, Dan Roddick, to head up Wham-O’s new Sports Promotion Department. Upon Dan Roddick’s urging, and feedback from the fledgling but rapidly growing disc golf community, Ed Headrick decided to include Disc Golf as an event in his upcoming 1975 World Frisbee Championships. Ed became so convinced that disc golf could be big, resigned from his position at the Wham-O MFG Company and start up his Disc Golf Association Company in 1976.

There are several great courses in South Florida to enjoy the sport of Disc Golf.  The parks in Miami, Fort Lauderdale and typically around the world are open to the public.  Disc Golf  is also a great recession sport to be involved with the minimal costs to play.

Directory of recommended vendors:

Professional Disc Golf Association

Miami Disc Golf

Amelia Earhart Park
401 E 65 Street, Miami, FL 33013
305-685-8389
Elevation and 11 water holes next to crystal clear lakes – discs easily retrieved. Wind will add strokes.  Course Established: 2001
# Holes: 18
Basket Type: Mach3
Tee Type: Mixed
Course Length: 5000
Alternate Length: 5300
Contact Kevin Bogusky at: 305-891-8211

Kendall Indian Hammocks Park (West)
11395 SW 79th Street, Kendall, FL 33173
Good balance of trees and open shots. Course Established: 2002
# Holes: 18
Basket Type: DISCatcher
Tee Type: Natural
Course Length: 5000
Alternate Length: 0
Contact Randy Beers at: 305-599-9497

Kendall Indian Hammocks Park (East)
11395 SW 79th Street, Miami, FL‎ 33173
305-596-9324‎
Dual tees on most holes and 32 alt. pins, rotating each month. Pro tees to C pins play 7,5,6. Course Established: 1996
# Holes: 18
Basket Type: Chainstar
Tee Type: Concrete
Course Length: 4676
Alternate Length: 6255
Contact Randy Beers at: 305-599-9497

Tradewinds Park
3600 West Sample Road, Pompano Beach, FL 33073
954-968-3880
Long open and narrow fairways with challenging wind, water and woods. 7 additional cement tees with 8 alt. pin placements. Beautifully manicured, challenging and rewarding for all. Course Established: 1990
# Holes: 18
Basket Type: Mach3
Tee Type: Concrete
Course Length: 5440
Alternate Length: 6767
Contact Kevin Abbate at: 954-968-3880 x227

1. The squeeze of your skinny jeans
Everyone has a pair – those killer jeans that look awesome on you when you’re in peak physical form. Maybe it’s been a few years since you’ve fit into them, but you keep them around because some day, you’ll wear them again. Skinny jeans can be a great motivator. One fun strategy is to take weight-loss-ad-style photos of yourself in your current jeans each week of your workout plan. In a few months, you, too, can have a cheesy shot of you in an oversized pair of pants – and then you can promptly change back into those sweet, skinny jeans.

2. Measuring tape can be your best friend
The scale can be sneaky, but the measuring tape never lies. When you first start a workout plan, you may be maintaining or gaining weight, but adding muscle and toning your body. Instead of pounds lost, try measuring inches lost – hips, waist, chest, arms, thighs, calves, hips.

3. The way your sleeves fall
If you are in a program that’s really pushing you, you should start to notice your sleeves fitting differently. Those trying to get bigger arms will notice some bulging action, while those looking to tone should see a decrease in circumference. Your sleeves will be looser and your arms will start to get that strong, fit look.

4. The notch of your belt
The scale can’t possibly tell the whole story. Keep track of what notch your belt is on. Record every time you go down a notch. Since it’s so tangible, tightening your belt is even more exciting than watching the scale creep down.

5. The fit of your shorts
Same as with the arms. Those trying to bulk up should notice that their shorts will strain a bit in the thigh region, while those who are losing inches should notice a looser, roomier fit.

by Healthy And Hot

Strength of the entire body must be developed properly for structural support and motor function. This will not only increase protection of the body upon hard contact, but will also maintain balance during impact and preserve performance after the fact. Power development is also crucial in order for the lacrosse athlete to abruptly change directions, launch cannon shots, deliver defensive body checks and perform rapid sporting maneuvers like evading a defender with an “outside roll.” Players also need confidence at the face-off, where quickness often determines which team gets the ball. Examining the energy systems and force outputs fueling lacrosse will highlight how and why HyperStrike developed a solid strength and conditioning program for the lacrosse athlete. During the game, the goalie, defensive players and attackers get 80 percent of the energy needed from the body’s ATP-PC system, which is a source of quick, explosive power. The other 20 percent is generated from anaerobic glycolysis, the source of intense muscular action. A midfielder would be the exception. Because of wider-range responsibilities, he or she may derive 60 percent of his or her energy from the ATP-PC System, 20 percent from the anaerobic glycolysis and the remaining 20 percent from the aerobic system, a source for lower-intensity, and continuous muscle actions like running. The force outputs required of lacrosse players are primarily explosive. Defined by power, these outputs are expressed typically during abrupt acceleration, deceleration and cutting, as well as body-checking, goal shots and face-off actions. Regardless of position, players should display high maximum power, mean power and total work outputs. In fact, absolute power outputs in lacrosse players are even higher than those of elite rugby and soccer players.
The Lacrosse Workout:
Lacrosse challenges athletes to be quick and explosive. The HyperStrike lacrosse workout program concentrates on exercises that exploit these motor qualities in all players. Important fitness qualities such as anaerobic glycolysis and aerobics are also addressed. Power-generating exercises in the Hyperstrike lacrosse program include cleans, power cleans, hang cleans, clean pulls, box squats, band squats, squat jumps, box jumps, power jerks and medicine ball throws. Maximum strength exercises in the program include back squats, front squats, chain squats, deadlifts, standing presses, bench presses, and pull-ups. Speed and agility exercises include acceleration sprint work, foot work, ladder work, cone drills, plyometrics, etcetera. Additionally, because the center face-off requires the athlete to huddle into a low crouch before producing power and speed from this position, players should use a full range of motion in leg exercises, such as the squat. A strength and conditioning program should take into consideration an annual plan, broken down into meso-cycles, better recognized as off-season (summer), pre-season (fall/winter), and in-season (winter/spring) cycles. In the off-season cycle, the training goal is to maximize strength and increase some muscle bulk (especially in defenders). A conjugate method, in which power is trained simultaneously with maximum strength, is used here. The focus during pre-season is tuned to power as well as speed, agility and some aerobic conditioning to increase specific metabolic and biomechanical fitness for the up-coming in-season. This training design, which employs several motor qualities at once, is considered a complex method. For in-season training, a linear program emphasizing the maintenance of strength and power is assigned so athletes can focus the majority of their time on specific-skill acquisition and game strategies. Practice and competition cover the rest. Optimal physical preparation for lacrosse is a necessity. A scientifically-based training program emphasizing the key skill set of strength, power, speed, agility and endurance will not only maximize athletic performance, it will also go far to decrease the risk of injuries.
The weather in Florida is perfect for this outside sport and there are several Lacrosse clubs in Miami, Fort Lauderdale, Boca and Delray.

Directory of recommended vendors and lacrosse clubs:

Miami Lacrosse Association

Greater Fort Lauderdale Lacrosse Team

Fort Lauderdale Lacrosse Club
4801 Johnson Road, Suite 5
Coconut Creek, FL 33073
President: Rich Barba at: Rbarba6@aol.com
The FLLC is a Post-Collegiate Mens Lacrosse Club which practices on Thursday nights from 7-9 pm at Central Broward Regional Park from October through March.  In addition to holding practices each week, the FLLC also fields a competitive team which plays in the Florida Lacrosse League.  The FLLC also sponsors the Flamingos Lacrosse Academy which takes place each December and benefits local youth lacrosse programs in Broward County.
Contact Treasurer Jason Scarberry at: jlee1909@yahoo.com

University of Miami Lacrosse Club
The club competes against other Universities and Clubs. The Club has plans for a few tournaments for both Men’s and Women’s teams. The lacrosse club is open to all students who want to play lacrosse and all skill levels are welcome. There is a men’s and women’s club. No experience necessary.
Women’s Lacrosse
President: Kristen Avvento  518-423-5919
Advisor:Rhonda DuBord  305-284-6523
Tuesday’s and Thurday’s 5:30-7:30pm  Yaron Field, Dues $125 per year
Men’s Lacrosse
President:  Michael Angarsky  516-724-7313
Advisor: Rhonda DuBord  305-284-6523
Instructor:  Alex Schultes  703-980-1269
Mondays and Wednesdays 5pm, Yaron Fields, Dues: $375/year

Burn over 150 calories in 20 minutes on the cardio treadmill and sculpt your glute to perfection!

Do this work out three or four times a week to build strength and endurance.

Beginners should start with a speed of 3.5 mph; advanced exercisers can go up to 5.

*RPE, rate of perceived exertion, is a measure of your exercise intensity based on a scale of 1 to 10, 10 being the most effort. Adjust speed and incline to reach desired RPE above.

Minutes      Speed (mph)  Incline(%) RPE*
0:00-5:00              4            3-3.5           5
5:00-7:00              4            8-10            7
7:00-8:00              4            4-6               6
8:00-10:00            4            10                8
10:00-11:00          4            5-7              7
11:00-13:00          4             12               9
13:00-14:00          4             10               8
14:00-15:00          4             12               9
15:00-20:00          4            2-4               5

My grandfather’s legs, well I watched his legs get so weak they were barely of any use to him. Still a part of me took my age and natural physical abilities for granted. Another major contributor to my feelings of self-hypocrisy was the fact that I had always been involved in martial arts, which require an endless supply of discipline.
On the subject of discipline, becoming a father at age 26 was another major turning point in my outlook on life, on leading a balanced healthy life. I made up my mind that I didn’t want to become a musician who couldn’t balance a healthy lifestyle with a creative one.

Once I became exposed to the writings of Bruce Lee, I knew I could achieve that exact balance. After my father’s series of strokes, the death of my grandfather and the birth of my daughter I knew I had to really pay closer attention to my health, point blank. Bruce Lee’s art and philosophy of Jeet Kune Do would be the means by which I would begin to search for that balance of a healthy and a creative lifestyle. I knew had the ingredients to living a healthy lifestyle, but I didn’t know how to put them all together. A healthy lifestyle is not solely attained by becoming physically fit, but by balancing, mental, emotional, and spiritual wellness along with physical activity. I had finally found a path that seemed like it would take to where I wanted to be, and Bruce Lee helped to point out the way.

The story of Bruce Lee is not the subject of this piece, yet his research and approach to understanding the balance of the human spirit and human body is one that I share in my daily thoughts and practices in personal training. Weather leading a boxing class or a one on one session, connecting with the spirit of people is how I get them to “move” their bodies. We as humans are all unique yet all the same. That in itself makes being a trainer a challenge, a challenge that I approach with focus and intent, open mindedness and creativity. One of Bruce Lee’s many intellectual qualities was his knowledge of physical anatomy and exercise physiology. He understood that in order for a body to complete the endless series of movements demanded in martial art training (all physical activity in general), that a complex yet natural phenomenon was occurring simultaneously. The coordination of the human body physically with the expression of the human spirit mentally and emotionally. This was exactly my line of thought as well. The thought of how many things were required to happen all at once in order for a technique to be effective fascinated me and still does. How a command from the brain, based on an audible, visible or physical cue that then translates into a precise movement that a series of components must work together to perform properly amazes me. How after a tough and demanding work out session or class or sparring session how the feeling of accomplishment can lift the human spirit is beautiful.

After years of keeping my martial art training as a side bar to my music, living in Miami showed me that it didn’t need to be just a side bar. I began to see that my music and my martial arts could balance each other out and I could make a living out of the two activities I loved the most. It was then that I made the decision to go to school and become a certified personal trainer. It reminds me of when my daughter who is almost 13 now was first learning how to color. She would always ask me ” Daddy, what colors should I use?” I would reply, ” I can only show you how to stay in the lines, but you must choose your own colors and choose them from your heart.” The same is true for martial arts, boxing, and any type of physical training program, music, LIFE in general. There are certain guidelines and rules you must learn in order to establish a strong foundation, but within that foundation YOU can create endless possibilities. It’s like when one trains and studies in a physical discipline its as if your body is the set of lines and your movements creates the colors. All of this sounds nice and philosophically cool but I must admit one of the things that held me back in the past was my fear of failure. Somewhere inside of me there was an insecure teen that was afraid he would start something and not see it through. No one wants to look or feel like a failure, we all want to be successful at that at which we do.

In order to be successful I believe one must follow that which motivates them. Sometimes motivation can come in the form of fun; sometimes it can come in the form of life or death situations. For a lot of adults past 40, health becomes an issue that can motivate us based on fear. Although as an American population we have serious issues with obesity, heart disease, cancer, drug and food addictions to name a few, we also as a culture a have a deep love for sports, outdoor activities, dancing, social activities point blank Americans love to have fun. We all want to be successful yet still have fun. How do we balance the demands of work, family and life with the NEED to be healthy? As a personal trainer I insist that exercise can be and SHOULD be fun. If it’s just another form of work, most adults simply wont do it. In my experience even if a person knows that leading a more active and healthy lifestyle will be of priceless benefit, if it’s not fun they will not continue. As I said before
Different people need different forms of motivation, and my approach is not the fear factor but the fun factor. I love martial arts; I love boxing so these are the hubs of my own workout. Ever since I started training it was 80% was based on the desire to be able to perform my martial arts better, the 20% was to look better, ok maybe a 75/25 spilt, point being it was performance based. I did not have a clear understanding of how the movements and techniques were not only meant for fighting, but also for physical and mental health benefits that went beyond “looking good”. Once I went to school and learned about the basics of exercise physiology so many things started to become clear.

Clear to me, as I was studying and clear to me as I was training. I now began to have a better understanding of not just why I was doing a certain movement, but how it was being performed by my body. After all these years of being physically active I finally was becoming aware of ” the more than meets the eye” concept. I went to school in 1990 for audio engineering for the same reasons. I knew and loved music for all my life, performed it many ways. Listening to a record amazed me as kid, “how does sound come from a piece of plastic that’s placed on to a turning plate that touches and needle and it then it makes the sound come out of a box called a speaker ” So I went to school and learned how to be recording engineer. I knew would be a musician of sort all my life and I wanted the freedom and feeling of independence when it came time to produce record and create. It was the same line of thinking when it came to training. That’s why I went to school.

Here are just a few examples of my own training sessions:
I train cardio so I can kick and punch longer without “gassing out. In all physical activities and in everyday life the one muscle that never gets a stop working is the HEART, so you must train cardio to make it a strong muscle. I train resistance so my bones are stronger and my muscles have more endurance when I’m hitting the focus mitts and heavy bag or an opponent during sparring. The forms of resistance are varied from body resistance to weights, medicine balls, sticks, sand bags, bottles of water, resistance bands, 16 oz sparring gloves.

I train in flexibility to remain loose so I can punch and kick faster and more accurate on the double end bag speed bag heavy bags and during sparring. I train all sections of my abdominals, rectos, transverse and oblique so that I can rotate my hips and faster through pivoting my feet yet remain stabilized and in balanced during and after throwing combinations. The rectos, transverse, and obliques are the abdominal muscles commonly referred to as the “CORE”. The Core is where power speed and balance are derived from.

I train my legs so that I have a firm foundation supporting my center of gravity, lots of squats, lunges and footwork drills; I love footwork drills my class will tell you!! I train my chest by doing push-ups and upper body plyometrics for explosive and responsive punching power. I do pull ups and chin ups for my back and core so that I have the power to explode upon impact with my agonist muscles while having the control of my antagonist muscles to de-celerate and get back to my fighting stance, and then I skip rope to stay light on my feet and keep my shoulders and arms relaxed while keeping my heart rate up. The list goes on My point is that because of my love for the martial arts and boxing I train for it because I want to be successful in the things I love to do. Even if one doesn’t love the martial arts or sports of any kind, I believe that self love is another key but the choice of colors let them come from your heart.” As a personal trainer I lead my clients and classes the same way, I can show them the form of the exercise, but they have to do the work, from the inside out. Once that light goes off inside of someone and the fuse for learning a technique is lit with desire, you begin to notice that complex yet natural phenomenon begin to occur. Bruce Lee called it “IT”. When all the elements combine at once and the feelings within ones heart, the thoughts in one’s mind and the information residing in the neuro muscular system, all come together at once “IT happens I don’t make it happen..“

The next time you look at one of your favorite athletes perform an incredible play, or the next time you see one your favorite fighters land a crispy strong blow, or the next you complete a simple push-up, just know that this you are witnessing “IT”. At any level be it professional or recreational, a healthy, successful lifestyle is something that takes dedication, hard work, and attention to detail. Yet “IT” is there for everybody, as “IT” exists in us all. The gym I work at in Miami, South Florida Boxing has a motto “ You don’t have to be a boxer to train like one”. I love that because it speaks volumes of truth, each and everybody can enjoy the benefits of a boxer’s workout, even if it’s not your vocation it can be a great vacation with huge health benefits. Most of us have some kind of boss, some one we have to answer to on some level. When you exercise, eat right, sleep well and project positive thoughts, you are your own boss and after all the hard work you put in YOU are the first one to reap the benefits, yet every one around you benefits from your success. Balance is beautiful and so are you!!!!!!!!!!!

Djinji Brown
Miami Florida
November 2009

Directory of recommended vendors:

Ramp 48
954-782-RAMP
6290 NW 27th Way, Fort Lauderdale, FL 33309

M.I.A. Skate Park
305-599-2172
1850 NW 84 Ave Suite 108 Doral, FL 33126

Directory of recommended vendors:

Midtown Indoor Soccer
786-253-2888
370 NW 24th Street Miami, FL 33127

Futbol Inn
305- 527-9720
1625 North Miami Avenue, Miami, FL 33136

Gol Planet Soccer
305-278-1265
13135 SW 124 Avenue, Miami, FL 33186

Ole Indoor Soccer
786-338-0976

Metegoal Indoor Soccer
305-756-1700 or 954-266-9094
7616 NE 4th Court, Miami, FL 33137
katie@metegoal.com
Miami’s indoor soccer facility offers 5-on-5 play in air-conditioned comfort.
Hidden in a hip loft complex on the Upper East Side just west of the MiMo District.

Directory of recommended vendors:

Virtual Snow
561-625-0003
11911 US Highway 1, Suite 123 North Palm Beach, FL 33408

Since it’s declaration of statehood in 1948, Israel (which is smaller than most states in the U.S.) has been under constant military and terrorist attack. As a result of its constant engagement in various types of combat, and its ability to defeat much larger opponents, the Israel Defense Forces (IDF) is considered by many to be one of the best Armies in the world today. Special Forces members of the IDF are regarded around the globe as top of the line, due to their extensive hands on combat experience. The techniques incorporated into the system have been proven in violent hand-to-hand combat situations in Israel and have been carefully adapted to street oriented self-defense.

The Haganah system is far from being an ordinary Martial Art; it is the wave of the future in hand-to-hand combat and street fighting methodologies. It incorporates both unarmed and armed fighting methods. One of the most important features of the Haganah system is that, unlike many traditional martial arts systems, it is continuously enhanced. The IDF periodically updates its hand-to-hand and other combat techniques based upon its daily combat experience. Haganah integrates those updates after adapting them for use by civilians and law enforcement professionals. Additionally, we are constantly evaluating other methodologies such as those used by the various U.S. Special Forces to add in any of their techniques, which would strengthen the system. There is no ego in the Haganah system. It uses the best of the best in self-defense and combat methodologies.

The F.I.G.H.T. program encompasses the hand-to-hand and empty hand weapons defense components of the Haganah system.
Principles
1. Avoid getting hit. Techniques will always have an element that minimizes the danger of you being hit, especially in your vulnerable areas.
2. Don’t be fancy. Techniques are simple and do not conflict with natural or instinctive body movements.
3. Defend yourself in the quickest, safest and most effective way. Most techniques include both defensive and offensive elements designed to protect you while inflicting maximum possible damage to your opponent to end the conflict quickly.
4. Use the opponent’s vulnerable and weak points. Techniques are designed to exploit the many other not so obvious weak points on the human body.
5. Don’t rely on strength. Techniques are designed to minimize your effort, enabling you to work effectively even when at a size, strength or position disadvantage.
6. Use available objects as weapons. The system is designed to teach you to effectively use improvised and ordinary weapons.
7. If forced to fight, no rules, no limits. If diplomacy fails, no hesitation, no holding back – anything goes.
Core Components
Haganah includes the following components (*some of which are limited access- require active duty or veteran military or law enforcement status or background checks and approval by IDFS):
Techniques of Self-Defense:
* Defense against punches and kicks and other strikes
* Escapes and releases from chokes, bear hugs and other grappling techniques
* Defense against cold weapons: knives, clubs, etc.
* Defense against hot weapons; guns, other firearms, automatic weapons* and grenades*
* Defense against multiple attackers
Hand-to-Hand Combat:
* Various types of arm blows including all hand parts, arms and elbows
* Various types of kicks including all foot parts with/without shoes and various knee strike tactics
* Ground survival techniques including combat neutralizing grappling techniques – pinching, tendon and muscle tearing, hard core submission (breaking) techniques and defenses against weapon deployment
Specialty/Advanced Training (Limited Access)
Israeli Tactical Knife Fighting (video is not limited access, seminar is)
Israeli Combat Shooting (video is not limited access, seminar is)
Counter-Terrorist Strategies and Techniques
Method of Training

Unlike many other systems which teach according to a belt level curriculum, adding techniques according to the rank level and seniority of the student, Haganah trains it’s practitioners in a military version/format. At its core, we have carefully picked two sets of the 18 most common street attack scenarios to work from. The first set of 18 counterattacks consists of empty hand strategies addressing unarmed assailants and the second set of 18 counterattacks consists of armed threat self-defense strategies addressing knife treats and attacks at gunpoint. Training is conducted in parallel in a three-month rotation system. This method has been proven very effective as a tool to train people quickly to be able to deploy the Haganah system in combative situations upon completing only three months of training. Our practitioners are exposed to the entire core system in that time. They have learned and trained in what would have been reserved as advance material in other more traditionally structured systems. They may then begin training in the armed self-defense components of Haganah. To support this speed of training we apply the Israeli military KAPAP/LOTAR training system to the two sets of self-defense techniques. KAPAP is the Hebrew acronym for “Face to Face Combat”, what is referred in the U.S. as “Hand to Hand Combat”. LOTAR is the Hebrew combination of two words Lochama and Terror which translate to anti-terrorism warfare. KAPAP is the teaching system in use in the Israeli military, where ordinary civilians (all Israelis serve in the military for 3 years) are turned into capable fighters ready to confront life and death engagements in a matter of months. LOTAR is the system used to teach advanced tactics to Israeli Special Forces. Haganah uses these training methods and certain tactical components of these two systems.

All techniques in the Haganah system lead practitioners to one of three points of reference (destination points) with three objective options- restraint, incapacitation, or termination. By limiting the variety of combat strategies, learning time is accelerated and depth of understanding and skill levels are increased. Our practitioners become adept at quickly reacting to attacks and if necessary improvising to achieve these few points of reference. Once achieved, our practitioners feel very confident and comfortable that, even though the engagement may not be over, it is theirs to win.

This is a very intense type of training and a full body workout that will prepare you for any situation.  The headquarters for Haganah’s self defense fighting system is located in South Florida offering various locations to train.

Directory of recommended vendors South Florida Haganah:

Haganah USA – Mike Lee Kanarek – National Headquarters
954-475-2333
11850 West State Road 84, Suite A4, Davie, Florida
Mike Lee Kanarek email
X8 enjoyed the privilege of participating in Haganah USA, Mike Lee Kanarek’s cardio combat fitness class and “street situation” self defense tactical class.  Mike Lee Kanarek is offering 20% discount to X8 participants!  Mike Lee Kanarek is a legend in his field and the opportunity to enjoy a heart pumping “bad a** workout” and learn something from a master of his art is not to be missed!  Mike Lee Kanarek and the Haganah USA crew in Davie, FL is definitely X!

ATA Black Belt Academy
239-948-86108951
Bonita Beach Road #340, Bonita Springs, Florida
atc178@fight2survive.com

Combat Concept and Fitness
954-261-9429
1102 SE 10 Street, Okeechobee, Florida
combatguard@gmail.com

Elite Martial Arts
239-248-2659
3275 Pine Ridge
senseipino@yahoo.com

Haganah USA East
954-931-1834
2030A Tigertail Blvd, Bldg 6, Dania Beach, Florida 33004
John Clarke

Jacksonville Brazilian Jiu-Jitsu
904-242-9343
1475 Atlantic Blvd, Neptune Beach
jaxbjj@yahoo.com

Lauderhill Police Department
954-497-4722
5899 West Oakland Park Boulevard
pweaver@lauderhillpolice.org

Martial Arts Advantage
813-977-8800
14214 North Nebraska Avenue
maa@martialartsadvantage.com

Orange County Fitness & Sports
407-493-3333
1035 North Mills Avenue, Orlando, Florida
mthomson@shutts.com

Westchase Impact Martial Arts
813-600-5260
9652 W Linebaugh Avenue, Tampa
info@westchaseima.com

Wilton Manors Police Department
954-390-2172
524 NE 12th Street
shawnchadwick@excite.com

Acie Mitchell – Law Enforcement
305-237-1400
11380 NW 27th Avenue, Miami
aciemitchell@hotmail.com

Ingredients:
Servings 6

2 lb. Carrots, peeled and diced
1 lb. Turnips, peeled and diced
1 Large White Onion, chopped
5-6 Cups Chicken Broth, Low Sodium
2 tbsp Olive Oil (plus more for garnish)
Kosher Salt
Sea Salt
Freshly Ground Pepper
Parsley, for garnish

Directions:

1.     Heat 2 tablespoons of olive oil in a large stockpot over medium low heat.  Add chopped onions.  Sweat the onion.  Do not let them brown.  Saute about 3 minutes until translucent.

Saute Onions

2.    Add Carrots and Turnips.  Sweat the vegetables for 5 minutes. Do not brown.

Carrots and Turnips

3.    Add chicken broth.  (Start off with 5 cups).  Simmer until vegetables are tender, about 15 to 20 minutes.  Remove from heat and puree with an immersion blender or, in batches, in a blender.  Add more chicken broth if too thick.  Season, to taste, with salt and pepper.

Puree Vegetables

4.    Place in bowls.  Garnish with parsley, a drizzle of olive oil and sea salt. Serve.

1 English Cucumber
6 Radishes
1 Tbsp Sushi Rice Vinegar
2 Tsp Olive Oil
3 Tsp Sesame Seeds, Toasted

Directions:

1. Slice Cucumber and Radishes with a mandolin on the thinnest setting. Add to a medium mixing bowl.

Cucumbers

2. Add sushi rice vinegar, olive oil, and toasted sesame seeds. Toss well and serve.

Cucumbers and Radishes

Directory of recommended vendors:

Miamixf

Miami Parkour

Miamipk

Ingredients:
1 Butternut Squash
Olive Oil
1 1/2 Cups of Pearled Barley
6 Cups Chicken Broth, Low Sodium
1/2 Cup Shallots or Onion, Minced
1/2 Cup Dry White Wine
3/4 Cup Parmesan Cheese, Freshly Grated
Kosher Salt
Ground Pepper
1 Tbsp Butter, Unsalted
Pinch of Saffron

Directions:
1.    Preheat Oven to 400 F. Peel and Cut Butternut Squash into bite size pieces.  Toss in olive oil, salt and pepper.   Place on a sheet pan and into the oven.  Roast for 20-30 minutes until tender.  Set aside for later

2.    In a large pot, heat the chicken broth for later use over medium low heat.  In a medium saute pan over medium low heat, heat 2 tbsp olive oil.  Add shallots and saute until translucent. (About 10 minutes).  Make sure you do not brown the shallots.

3.    Add the barley and stir to coat in the oil for about 1 minute.  Add the wine and cook for another 2-3 minutes until alcohol has evaporated.  Add 2 ladles of the chicken broth.  Add a pinch of Saffron, salt & pepper.

4.    Once the barley has almost soaked up the broth add another ladle of broth and continue stirring.  Continue adding broth in increments until barley is cooked through to al dente.  Once barley is done, stir in butternut squash, parmesan and 1 tbsp of butter.  Serve immediately.

ileanaskitchen.com

Ingredients:
9 Prawns, Peeled and Deveined
Kosher Salt
Fresh Ground Pepper
1 Tbsp Olive Oil
Juice of 1/2 Lemon
20 Cherry Tomatoes, on the Vine

Recipe

Directions:
1.     Preheat the oven to 400 Degrees F.
2.    Toss the Prawns in Olive oil, salt and pepper.  Place on a sheet pan.  Add tomatoes to sheet pan and drizzle with olive oil, salt and pepper.
3.    Roast in the oven for about 10 minutes until pink and tender.
4.    Sprinkle fresh lemon juice over shrimp.  Plate and serve.

ileanaskitchen.com

1. Exercise
Exercise allows you to get out your frustrations in a healthy way and reduces your stress level.  By reducing stress and allowing you some “me” time, exercise makes you a better mom, spouse and friend as well as a more productive employee.Contrary to people who say they are too tired to exercise, regular exercise energizes you.  Exercise burns calories which will allow you to indulge a little more without feeling guilty. Regular cardio exercise is good for your heart. The benefits of staying on track with your workouts or even starting a new program for that matter will far outweigh the time and effort it takes to get to the gym, the track, the treadmill or wherever you work out.

2. Plan your time wisely.
Focus on the things that are really important, next focus on the “would like to do” items and then on the obligations that you committed to that you really don’t have time for and you really don’t want to do. Eliminate anything you don’t want to do immediately to reduce stress.

3. Stick with your workout and activities.
Your workouts are important all year long but especially at this time of the year. You need to push yourself to next in order to burn those extra calories from dinner events, cocktail hour and holiday cookies.

4. Eat healthy.
When you are in control of what you are eating and you aren’t being subjected to a party buffet, make the best choices you can. Getting lots of nutrients in your body will help keep you healthy and will also work to balance out the times that you have that special occasion and want to indulge.

5. Get enough sleep.
Sleeping is one of the only free things we can do and have complete control over, yet we don’t get enough sleep.  Instead, people spend money on costly anti-aging treatments, multi vitamins and other spa treatments.  Yet the free “miracle” frud is sleep!

6.   Don’t take on more than you can handle.
This time of year it is so easy to get caught up in saying yes. Saying yes increases your stress level, takes away from valuable sleeping time and negatively effects your mood.

You can use scallops or whatever firm, white fish looks the freshest at the market.

Total Time: 5 Hours (by far mostly inactive)
Cooking Time:  none
Yield:  2-3 Servings
Ingredients:
1 Lb Small Scallops or desired white fish
Juice of 6-7 Limes, or enough to cover scallops
1 Red Bell Pepper, chopped
1 Small Red Onion, chopped
Jalapeño Pepper, to taste (I used ¼ of one, seeded and diced)
Small Handful of Fresh Cilantro, chopped
1 Tbsp Olive Oil
½ Tsp Sea Salt
Ground Black Pepper, to taste
2 Tbsp Tequila

Directions
In a medium bowl, combine scallops and lime juice.  Cover and refrigerate for 4 hours or overnight.  When finished, drain off most of the lime juice (you’ll instinctively know how much to leave in the bowl, but only a little) and stir in bell pepper, onion, and cilantro.  In a small bowl, combine olive oil, sea salt, black pepper and tequila.  Pour over scallop mixture, mix well, and refrigerate for at least another hour.  Serve.

try this Ceviche recipe:
Prep Time: 20 min
TotalTime: 2 hr 0 min
Cook Time: 0 min
Serves: 15 to 18 servings
Ingredients:
5 pounds fresh skinless snapper fillet, cut into cubes
2 lemons, juiced
2 limes, juiced
1 red pepper, finely diced
1 green pepper, finely diced
1 yellow pepper, finely diced
1 red onion, finely diced
2 jalapenos, seeded and finely diced
1/2 cup whole cilantro leaves
1/2 cup whole parsley leaves
1/2 cup extra-virgin olive oil
Salt and freshly ground black pepper
Tortilla chips or crackers

Directions
Spread the fish evenly in a large, non reactive pan. Mix all of the citrus juice and pour over the fish. Cover and refrigerate for 2 hours. The citrus juice will cook the fish throughout. Add the rest of the ingredients and season with salt and pepper. Serve with tortilla chips or your favorite cracker

The Workouts
This program contains rest days, walking and easy runs. This is a very basic training program and is intended only to increase your fitness level to the point at which you can run 2 miles without stopping. Do not worry about speed. After you complete this program, you can move on to more advanced programs that will further improve your speed and endurance.
You will monitor and adjust the intensity of these workouts using the Rate of Perceived Exertion (RPE) scale. This is a scale that rates your workouts by how you feel. The ratings range from 1 (very light), such as sitting and watching TV, to 10(maximal effort), which is like running as fast as you possibly can.

Easy Runs
Easy runs should be run at a pace that feels comfortable to fairly comfortable, or a rating of 3 to 4 on the RPE scale. You should be breathing hard, but should be able to carry on a conversation. If you are breathing so hard that you cannot talk, you are running too hard. If you can sing, you are running too easily.
Warm up before each workout. Your warm up should consist of about 10 minutes of easy walking. After your workout, gently stretch all of your major muscle groups. Do not stretch until your muscles are warmed up.

Rest
Rest is a very important part of any training program. Without proper rest, your muscles and connective tissues will not have an opportunity to recover and strengthen properly. On the days calling for complete rest, do no strenuous activity. On the days calling for rest or cross training, you can rest totally or do some cross training. Cross training can be any activity other than running. You could go for a walk, swim, bicycle or do nothing. It is up to you.

Week 1
Monday – Rest. You will have two rest days per week. If you feel you need more rest days, take them. In these early stages you do not want to do more than your body is ready for.
Tuesday – Walk for 30 minutes at a comfortable pace. Since this is your first workout, take it nice and easy. Walk at a pace that gets your heart rate up and makes you breath heavier than normal, but you should no be out of breath.
Wednesday – Walk for 30 minutes at a comfortable pace. Same workout as yesterday.
Thursday – Walk/Jog for 30 minutes. Walk for 5 minutes and then jog for 30 seconds. Follow that sequence for the entire workout. This is your first taste of running. Do not run for more than 30 seconds at a time. Run at a pace that is fairly comfortable.
Friday – Rest. Let your body recover from its first encounter with running.
Saturday – Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 30 seconds. This is the same workout as Thursday. Keep your pace comfortable.
Sunday – Walk/Jog for 30 minutes. You make a slight increase in the jogging interval here. Walk for 5 minutes and jog for 1 minute. You will start making consistent increases in the time of your running intervals.

Week 2
Monday – Rest. Every Monday is a rest day in this program.
Tuesday – Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 1 minute. Keep the pace fairly comfortable.
Wednesday – Walk/Jog for 30 minutes. This will be an easy day. Walk for 5 minutes and jog for 30 seconds.
Thursday – Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 1 minute.
Friday – Rest or cross train. Either totally rest or engage in another activity such as biking or swimming.
Saturday – Walk/Jog for 30 minutes. Another increase here. Walk for 5 minutes and jog for 2 minutes.
Sunday – Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 2 minutes.

Week 3
Monday – Rest
Tuesday – Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 3 minutes. Keep the pace nice and easy. If you feel you cannot run for 3 minutes then take some short ( 10 – 15 seconds ) walking breaks in your 3-minute jogging interval.
Wednesday – Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 2 minutes.
Thursday – Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 3 minutes.
Friday – Rest. If you feel like cross training, go ahead. If you do cross train, keep the intensity level very easy. You want to let your body recover on these rest days.
Saturday – Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 4 minutes. Another increase today.
Sunday – Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 4 minutes.

Week 4
Monday – Rest
Tuesday – Walk for 30 minutes. You eliminate the running portion for this workout because you have made a lot of increases in the last two weeks. This will give your body a little more rest this week. You will be making increases a bit faster after this workout.
Wednesday – Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 5 minutes. You are now jogging as much as you are walking. Remember to keep the pace fairly comfortable.
Thursday – Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 4 minutes. You back off a bit today to recover from yesterday’s harder workout.
Friday – Rest or cross train.
Saturday – Today you will start to decrease the distance of your walking intervals. Walk/Jog for 30 minutes. Walk for 4 minutes and jog for 5 minutes.
Sunday – Walk/Jog for 30 minutes. Walk for 4 minutes and jog for 5 minutes.

Week 5
Monday – Rest
Tuesday – Walk/Jog for 30 minutes. You will make another decrease in your walking interval today. Walk for 3 minutes and jog for 5 minutes.
Wednesday – Walk/Jog for 30 minutes. Walk for 4 minutes and jog for 5 minutes.
Thursday – Walk/Jog for 30 minutes. Walk for 3 minutes and jog for 5 minutes.
Friday – Rest or cross train.
Saturday – Walk/Jog for 30 minutes. Decrease your walking interval to 2 minutes. Walk for 2 minutes and jog for 5 minutes.
Sunday – Walk/Jog for 30 minutes. Walk for 2 minutes and jog for 5 minutes.

Week 6
Monday – Rest
Tuesday – Walk/Jog for 30 minutes. Decrease your walking interval to 1 minute. Walk for 1 minute and jog for 5 minutes. If at any time you feel you are struggling, back off to the prior week or to a point at which you feel more comfortable. Remember, however, that you must push yourself a bit to make improvements.
Wednesday – Walk/Jog for 30 minutes. Walk for 2 minutes and jog for 5 minutes.
Thursday – Walk/Jog for 30 minutes. Walk for 1 minute and jog for 5 minutes.
Friday – Rest or cross train.
Saturday – Walk/Jog for 30 minutes. Today, you will decrease your walking interval to 30 seconds. Walk for 30 seconds and jog for 5 minutes.
Sunday – Walk/Jog for 30 minutes. Walk for 30 seconds and jog for 5 minutes.

Week 7
Monday – Rest
Tuesday – Today you are going to try something different. Go to a school track or a trail in your area that you have measured. Warm up with vigorous walking for 10 minutes and then jog 2 x 1 mile repeats. Jog one mile and then walk for 5 minutes. The jog another mile. Cool down with 10 minutes of walking.
Wednesday -Walk/Jog for 30 minutes. Walk for 30 seconds and jog for 5 minutes.
Thursday – You will extend the distance of your workout today. After a 10-minute warm up, jog for 1.25 miles. Cool down with 10 minutes of walking. You can run almost anywhere. Through your neighborhood; in a park; on a school track; or on a treadmill.
Friday – Rest or cross train.
Saturday – Warm up for 10 minutes. Jog 2 x 1 mile repeats. Cool down with 10 minutes of walking.
Sunday – You will extend your workout again today. Warm up by walking for 10 minutes. Jog for 1.5 miles. Cool down with 10 minutes of walking.

Week 8
Monday – Rest
Tuesday – Warm up by walking for 10 minutes. Jog 2 x 1 mile repeats. Cool down with 10 minutes of walking.
Wednesday – Walk/Jog for 30 minutes. Walk for 30 seconds and jog for 5 minutes.
Thursday – Warm up by walking for 10 minutes. Jog for 1.75 miles. Cool down with 10 minutes of walking.
Friday – Rest or cross train.
Saturday – You will do your longest run today. Warm up with 10 minutes of walking. Jog for 2 miles. Cool down with 10 minutes of walking.
Sunday – Extend you run again today if you are feeling up to it. Warm up for 10 minutes. Jog for 2.25 miles. Cool down with 10 minutes of walking. If you are feeling fatigued from yesterdays run, just run 1 mile today.

You have done it! You should now be able to jog comfortably for 2 miles. What you do now is up to you. You can just maintain your new level of fitness by continuing your daily workouts or you can move up to the next level and train to complete a 5K race.

Plyometric Training
Plyometric training has long been a staple of athletes who need to work on their explosive strength. Plyocity defines it as “exercises that enable a muscle to reach maximum strength in as short a time as possible. This speed-strength ability is known as power.”
With athletes, plyometric training involves intense exercises specifically designed for their particular sports such as jumping off a platform and rebounding off the floor onto a higher platform. Most of us don’t need exercises of that level of difficulty, but it’s possibly to incorporate basic plyometric-type moves into your workout to add more intensity and challenge.
Before you get started, keep in mind that plyometric training:

• Is an intense and advanced workout and is not recommended for begginers
• Will require you to use a lot of strength and endurance. Previous weight training experience may be beneficial
• Should be gradually incorporated into your workout in short intervals–beginning with 10-30 seconds and slowly working your way up to 1 minute. In between, walk in place until you recover
• Will require a day of recovery time before the next workout

Safety Considerations
Most athletic injuries are caused by forces upon musculoskeletal structures that exceed the structure’s tensile limits. This means injury is caused by excessive force so you should always be sure to be doing these exercises under the instruction of an experienced trainer.
Again, being cautious and doing basic exercises at first can help you ease your way into plyometric training.
The exercises below are just a few exercises you can incorporate into your own workouts.

Tips for doing these exercises:

• Be sure to stretch and get a good warm up before you begin an plyometric movements
• Add them at the end of your usual workouts or sprinkle them throughout your workout.
• Alternate each exercise with recovery periods on those days when you don’t have a lot of time but want a challenging workout
• Do them 1-2 times for anywhere from 10 seconds to a minute and always recover with a few minutes of walking or light cardio before you repeat them. You can repeat them more often or for longer
• All exercises are high impact. When you land, make sure your knees are bent to take the stress off your joints. Obviously, the lower you squat and the higher you jump, the harder the exercises will be.

Stair or Step Leaps
If you use a step, begin with the platform at it’s lowest level (progress by adding risers). Stand in front of the step, brace your abs, bend your knees and jump onto the step with both feet. Step down and repeat for 10 seconds to 1 minute.
On a staircase, simply hop up the stairs, landing with both feet on each step. Each time you leap, brace your abs, bend your knees and use your arms to help you keep your balance.
If you can’t land with both feet simultaneously, stagger your landing and work your way up to both feet.
Plyo Lunges
Stand in a split stance, right leg in front and left leg in back. Bend knees into a lunge (keeping front knee behind toe) and, in an explosive movement, jump up, switch legs in the air and land in a lunge with the left foot forward. Go as slow as you need to to keep your balance. Go faster, jump higher and/or lunge lower for more of a challenge.
Side-to-Side Lateral Jump
Begin by placing a small object (such as a piece of tape) on the floor. Stand on one side of the object and bend your knees into a slight squat. In an explosive movement, jump over the object, landing with knees bent into a squat. Continue jumping from side to side for 10 seconds to one minute.
As you get better at it, you can use larger objects (such as a small ball or a step). If you use a step, you can ease into this exercise by standing sideways to the step, jump on top of the step and then step down on the other side (it’s better not to jump off the step). Be VERY careful to use objects that won’t slide if you land on them! Start with an object you can easily clear when you jump.
Plyo Jumps
Stand with feet together. Bend your knees into a squat and then jump up as high as you can. Land with knees bent (to protect your joints) and immediately go into a squat and repeat the squat/jump for 10 seconds to 1 minute. Raise your arms as you jump to add more intensity.

Directory of recommended vendors:

Tumblebees Gymnastics
(305) 596-2337
6950 Sw 117th Ave, Miami, FL

Octaviano’s Studio-Gymnastics
(305) 255-3811
12420 Sw 117th Ct, Miami, FL

Florida Gymnastics
(305) 251-4414
13115 Sw 89th Ave, Miami, FL

Universal Gymnastics
(305) 233-7770
13439 Sw 131st St, Miami, FL

Ft. Lauderdale Stars Gymnastics
(954) 828-5682
730 North Federal Highway Ft. Lauderdale, FL 33304

West Broward Gymnastics Academy
(954) 236-6896
11580 W State Road 84, Ft Lauderdale, FL 33325

Nova Gymnastics
(954) 476-3154
2280 Sw 71st Ter, Davie, FL 33317

Directory of recommended vendors:

Mambo Con Cache Dance Studios
754 244-7246
1 Young Circle Hollywood, Fl 33020
200 N. Federal Highway Fort Lauderdale, Fl 33305

Salsa Lovers
(305) 220-7115
9843 Sw 40th St. Miami, Fl 33165

Salsa Kings Dance Studio
(305) 969-3522
11200 Sw 8th St. Miami, Fl 33174

Salsa Fusion Dance School
305-305-8963
1755 W 8th Ave. Hialeah Fl 33010

Salsa Mia
(305) 987-3033
Yuca Lounge 501 Lincoln Road South Beach, Florida 33139

Miami Salsa Driven Dance Studio
(305)300-4400
210 NE 18th Street Miami, Fl 33132

Salsa Knights
954-462-4229
2615 Davie Blvd. Fort Lauderdale, Fl. 33312

Directory of recommended vendors:

Pole Fitness Miami
305-801-3951
4018 Aurora Street Coral Gables, Fl 33146
Energy Fitness-1815 Purdy Avenue Miami Beach, FL 33139

Soul Tree Motion
305 944-1141
2031 NE 163rd Street North Miami Beach, Fl 33162

1. Collard Greens
Collard Greens have high levels of calcium, Vitamin E, and beta-carotene. In addition to these nutrients, it also boasts high selenium content. Collard greens can be had throughout the year but most consider them to be best between January to April.

2.Sweet Potatoes
The anti-oxidant properties of sweet potatoes can help to rid the body of free radicals linked to many chronic illnesses including diabetes and colon cancer. They are also thought to be able to lessen the effects of asthma and arthritis due to their anti-inflammatory tendencies. Sweet potatoes are also a good source of iron, calcium and fiber, and best of all they can be used in a number of recipes.

3.Broccoli
Many vegetables protect your body from the ravishes of cancer, but broccoli is one of the most attractive. With high folic acid levels, it is useful in preventing birth defects. In addition it is great for getting enough calcium and vitamin C in your diet. Don’t overcook broccoli – instead, microwave or steam lightly to preserve phytonutrients.
Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber.
Firm stems with heads that are a dark green-purple color. Buds should be closed with no sign of yellow flowers.
Broccoli florets can be steamed until tender.  If you peel the woody part off the stems and you can use them too. Also, steam them for a fiber-rich and crunchy winter vegetable dish.

4. Onions
They help to lower blood sugar levels in addition to promoting good cardiovascular health. It has been proven that adding onions to your diet can reduce your risk of developing certain cancers and contribute to gastrointestinal health.
A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber.

5. Carrots
Apart from being one of the most commonly used, it is the best source of the pro-vitamin A carotenes. They are also known to help strengthen the vision, in particular night vision. Carrots can also be used to regulate blood sugar levels and are good for the health of the colon.

6.Spinach
Spinach protects us from a number of illnesses like arthritis, heart disease and osteoporosis. Studies have shown that spinach contains a minimum of 13 flavonoid compounds. Serious illnesses like ovarian and prostate cancer can also be helped by consumption of spinach.

7.Kale
Like every other vegetable it contains important vitamins, but has more dietary value per calorie than most vegetables. Kale is known for its detoxing ability, as well as its proven capacity for reducing the risk of cancer, especially of the ovaries. Consuming adequate amounts of this vegetable can also help to keep lungs healthy. Kale can easily be grown in home gardens.
Do not eat these raw. Instead, here’s a favorite recipe. Sauté onions in a bit of ghee and then add the chopped Kale. Pour about 2 inches of salted water over the top. Now, slowly pour a small amount of olive oil over the top in a spiral. This will make the kale even tenderer. Do not stir until the very end of cooking. Simmer the kale over low heat for at least an hour. Try adding cooked kale to your salads or eat for breakfast or brunch with eggs.

8.Eggplant
Studies have indicated that eggplant may have a protective effect on the brain. The fact that they are low in calories makes it a popular food among dieters and health conscious individuals. This vegetable has high levels of copper, potassium and fiber. Eggplants positive effect on cardiovascular health is well documented.

9. Cucumbers
Widely acknowledged for its soothing effect on the skin, cucumber is popular not only for eating but skincare products. It has a positive overall effect on the body, including the ligaments, bones and muscles, and is also essential for a healthy complexion due to its hydrating properties. Cucumbers are able to help lower blood pressure if consumed in sufficient quantities.

10.Asparagus
Aside from promoting healthy skin, asparagus also contains fiber and vitamin B6. It is a good food for pregnant women to consume due its high levels of folate, which also promotes heart health. Another advantage is that it is low in sodium, but contains potassium, and helps to maintain a healthy large intestine.

Directory of recommended vendors:

MMA Masters
786-427-8222
1625 North Miami Avenue, Miami, FL 33136
Filling a 15,000sqft warehouse just north of downtown, brand-new Masters is a murderous wonderland of mats, heavy bags, speed/double-end bags, and an MMA cage; recently adopted by world’s-best-pound-for-pound-fighter Anderson “The Spider” Silva as his go-to Miami gym, it’s also teaching you mixed-martial-techniques thanks to bloodthirsty instructors like US Fight League Champ Luis “Baboon” Palomino and Daniel Valverde, who somehow became jiu-jitsu World Champ without the aid of a silly animal nickname. They’ll turn you into a deadly maniac starting with ground game classes in both gi jiu-jitsu, (where you learn to manhandle or choke someone out actually using the traditional “gi” robe), and non-gi jiu-jitsu, where you’ll learn arm bars, ankle locks, Kimuras designed to dislodge shoulders, and moves that cut off an opponent’s air supply (note: generally accomplished by unplugging huge headphones from 8-track). For stand-up action, Masters’ll learn you in Muay Thai for throwing knees and elbows, judo for hip tosses and overall grappling prowess, and boxing for hard-to-stop hand combination and footwork; finally, “MMA classes” pull together all the above arts, teaching which skills from each to use and which to avoid if you’re serious about chasing your dreams and…taking more classes.  If you lack a desire to permanently injure people, there’s a Saturday boot camp utilizing combat movements and 20 Nautilus machines; to equip yourself, there’s also a pro shop where you can buy wraps, sparring/MMA gloves, headgear, shin guards, and groin protection — crucial in ensuring you won’t end up shooting Blankas.

FIST Martial Arts
305-944-1114
2275 NE 164th Street, North Miami Beach, FL  33160

American Top Team
954-425-0705
4631 Johnson Road Coconut Creek, FL 33073

Freestyle Fighting Academy
1-888-332-4967
1423 SW 107 Avenue Miami, FL 33174

Evolution Martial Arts and Fitness
Center
305-384-8779
12013 SW 114 Place Miami, FL 33176

Extreme MMA
305-238-3801
12812 SW 122nd Avenue, Miami, FL 33186

South Miami Sports Performance MMA
305-491-9548

6808 SW 81 Street, Miami, FL 33143

Master Sang’s Martial Arts Academy
954-483-5057
Master Sang has been teaching martial arts for 20 years and offers classes for children adults, private and group lessons. Master Sang owns five locations throughout the Miami-Ft.Lauderdale area.
1826 NE Miami Gardens Drive, North Miami Beach, FL 33179
305-947-4773
7128 Collins Avenue, Miami Beach, FL 33141
305-861-7166
601 NW 99th Avenue, Pembroke Pines, FL 33024
954-436-2501
8692 Griffin Road, Cooper City, FL 33328
954-252-8323
16600 Saddle Club Road, Weston, FL 33326
954-389-7879
1420 Alton Road, South Beach, FL 33139
305-785-2286

Directory of recommended vendors:

Miami Fencing Club
(305) 220-7115
South Miami Middle School
6750 S.W. 60th Street South Miami, Fl 33143

Fort Lauderdale Fencing Club
954-249-3295
Weston Community Center 20200 Saddle Club Rd, Weston 33327

Tropical Knights Fencing
954-786-4111
Emma Lou Olsen Civic Center, 1801 NE 6th Street, Pompano Beach, FL, 33060

Boca Blades Fencing Club
(561) 306-2749
1515 W Palmetto Park Rd
Boca Raton, FL 33486

Directory of recommended vendors:
The Green Monkey
3 locations: South Miami, Miami Beach and the Viceroy
Please visit greenmonkey.net for more information

The Yoga Connection
(954) 577 – 5777
Nova Commons 6555 Nova Drive (#302) Davie, FL 33317

Yoga South
561-368-9887
3500 NW Boca Raton Boulevard #731 Boca Raton, FL 33431

Bikram Yoga College of India Aventura
305-935-5881
20695 Biscayne Boulevard Aventura, FL 33180

Bikram’s Yoga College of India
561-451-8845
21073 Powerline Road, Suite 49 Boca Raton, FL 33433

Santosha Yoga
954-464-9013
80 North Federal Highway Boca Raton, FL 33432

Yoga Source
954-340-0099
7422 Wiles Road Coral Springs, FL 33067

Yoga College of India
954-563-0488
1119 North Federal Highway Fort Lauderdale, FL 33304

Yoga Warehouse
954-525-7726
508 Southwest Flagler Avenue Fort Lauderdale, FL 33301

Yogarosa Inc.
954-456-6077
110 North Federal Highway Hallandale Beach, FL 33009

Yoga Space
305-292-9656
316 Simonton Street Key West, FL 33040

Yoga Institute of Miami
305-670-0558
9350 South Dadeland Boulevard, Suite 207 Miami, FL 33156

Bikram Yoga Miami Beach
305-534-2727
1330 Ocean Drive Miami Beach, FL 33139

Synergy Yoga
305-538-7073
435 Espanola Way Miami Beach, FL 33139

Yoga Inbound
305-534-2717
405 Espanola Way, Studio 302 Miami Beach, FL 33139

Yoga Connection
954-617-9642
1025 South University Drive Plantation, FL 33324

Bikram Yoga of the Palm Beaches
561-366-0072
1815 Parker Avenue West Palm Beach, FL 33401

Yoga & Wellness of the Palm Beaches
561-802-9992
319 Belvedere Road, Suite 11 West Palm Beach, FL 33405

Temple Arts
954 680-1815
5619 S University Drive Davie, FL 33328

Directory of recommended vendors:

Pilates South Beach
305-672-6616
1680 Michigan Avenue, Suite 1107 Miami Beach, FL 33139

Pilates Institute of Ft. Lauderdale
954-537-2110
3342 NE 32nd Street, Fort Lauderdale, FL 33308

Oceanside Pilates
(888) 843-7083
601 N. Fort Lauderdale Beach Blvd Fort Lauderdale, FL 33304

Edge Pilates
954-524-2939
1425 S Andrews Avenue Fort Lauderdale, FL 33316

Pro Pilates
954-767-8005
1845 Cordova Road, Suite 212 Fort Lauderdale, FL 33316

Pure Pilates
954-804-8450
6451 N. Federal Highway, Suite 127 Ft. Lauderdale, FL 33308

Forrest Pilates
305-606-2448
936 NW 9th Court Miami, FL 33136

Pilates Miami
305-573-4430
3936 North Miami Avenue, Miami, FL 33127

The Pilates Place
305-316-3341
601 Collins Ave. Suite B, Miami Beach, FL 33139

Pilates on the Beach
305-538-5300
437 Arthur Godfrey Road, Miami Beach, FL 33140

Buela Pilates
786-999-5054

Pilates One
786-545-6889
3100 S. Dixie Hwy, Penthouse 401, Miami, FL 33133
Jeannine Bergmann at jeannine@pilatesone.com

• Reduces the risk of heart disease by improving blood circulation throughout the body.
• Keeps weight under control.
• Improves blood cholesterol level.
• Prevents and reduces high blood pressure.
• Prevents bone loss.
• Boosts energy level.
• Helps manage stress.
• Releases tension.
• Improves the ability to fall asleep quickly and sleep well.
• Improves  self-image
• Counters anxiety and depression and increases enthusiasm and optimism.
• Increases muscle strength, giving greater capacity for other physical activities.
• Provides a  way to share an activity with family and friends.
• Establishes good heart-healthy habits in children and counters the conditions (obesity, high blood pressure, high cholesterol levels, poor lifestyle habits, etc.) that lead to heart attack and stoke later in life.
• In older people, it helps delay or prevents chronic illnesses and disease associated with aging and maintains quality of life and independence longer.

Those that participate in outdoor recreation are more satisfied with their quality of life than those that do not participate in outdoor recreation. Studies have found that walking, or even undertaking household activities, for the recommended thirty (30) minutes per day results in health benefits.

Epidemiology and kinesiology researchers have developed a standard classification of the energy costs of human activities founded on the resting metabolic rate (the amount of energy one expends sitting
quietly). This standardized system is based on METs (metabolic equivalent), the ratio of work metabolic rate to resting metabolic rate.

Comparative Metabolic Equivalent  Values for Selected Activities

1. Sitting quietly                                               1.0
2. Walking, moderate pace (3 mph)           3.5
3. Jogging (> 12 minute mile)                      7.0
4. Running (9-minute mile)                         11.0
5. Bicycling (general, leisure)                       4.0
6. Swimming (laps, slow to moderate)      8.0
7. Canoeing or rowing (light effort)             3.5
8. Canoeing or rowing (moderate effort)   7.0
9. Canoeing or rowing (vigorous effort)   12.0
10. Kayaking                                                    5.0
11. Sailing (boats and sailboards)             3.0

Directory of recommended South Florida Capoeira vendors:

Nacao Capoeira
Professor Energia from Nacao Capoeira, Miami Beach demonstrates the art of Capoeira for the X8 Team.  Nacao Capoeira, founded by the infamous Mestre Cesar diAlabama, brings discipline and purpose to the students of Miami Beach….Mestre Cesar and Professor Energia are X!
786 226-2508
715 Lincoln Lane (Rooftop Studio) Miami Beach, Fl 33139
Professor Energia

Anaue Capoeira
(786) 200-0961
256 SW 8th St. Miami, Fl 33130

Capoeira Abolicao
305 758-0006
981 NE 79th Street Miami, Fl 33138

Cais Dourado Miami Capoeira

305 332-1636

2830 Oak Avenue. Coconut Grove, Fl 33133
Email Cais Dourado Miami Capoeira

Corpo e Movimento

954 567-2068

3050 North Andrews Avenue, Wilton Manors, Fl 33311
Email Capoeira Academy

Grupo de Capoeira Corpo e Movimento
954 962-8554
5021 South State Road 7  Hollywood, Fl 33314
Professor Sula

Maculele  Capoeira
2000 NE 164th Street  Miami, FL  33162

Maculele Capoeira
2024 Hollywood Boulevard  Hollywood, FL  33020

Sol e Lua Miami Capoeira

305 332-1636

2200 SW 16th Street  Miami, Fl 33145
Professor India

Directory of recommend vendors:

Kendall Ice Arena
305-386-8288
10355 Hammocks Blvd Miami, Fl 33196

Pines Ice Arena
(954) 704-8700
12425 Taft Street Pembroke Pines, Fl 33028

Sunrise Ice Skating Center
954-741-2366
3363 Pine Island Road Sunrise, Fl 33351

Incredible Ice
(954) 341-9956
3299 Sportsplex Dr Coral Springs, Fl 33065

The sport includes several disciplines including slalom, tricks, cable, jump, ski racing, kneeboard, wakeboard, and barefoot. Regardless of your prefrence style the sport demands and develops strength, agility and endurance. Water sports are a total body workout, specifically targeting the lower back, legs, forearms and core. Wakeboarding is considered an eXtreme water sport, but can be learned by most. To learn or excel your skills check out our recommended vendors.

Directory of recommended vendors:
Gator Bait Wakeboard School, LLC
305-282-5706 (Appointment Only )
Marcos Moran & Craig Rohrer
Key Biscayne Rickenbacker Marina
info@gatorbaitwakeboard.com

Ski Rixen at Quiet Water Park
954-429-0215
401 S Powerline Road Deerfield Beach, FL 33442
One of America’s first Cable waterski resorts. The new, fun and affordable water skiing system pulls you silently over glassy smooth water. No boats and no boat hassles.
skirixen@bellsouth.net

Wake305
305-962-7427 or 786-439-7184
George Hernandez
Miami Beach on Key Biscayne
Wake 305 Premier Wakeboarding Academy is South Florida’s number one school for some of the most impressive and challenging water sports today.  At Wake 305 our professional instructors specialize in wakeboarding, wakeskating, and wakesurfing lessons.
wake305@gmail.com

Waterskiing:
McGinnis Ski School Inc.
954-321-0221
2421 SW 46th Avenue, Fort Lauderdale, FL 33317-6502
The McGinnis family found Butterfly Lake in 1978, the site is 50 acres of the finest freshest water you will ski on.
waterskico@aol.com

Miami Ski Club
305-592-9130
1780 NW 94 Ave, Miami, FL 33172
460 acre waterskiing lake has 5 protected slalom courses

Walkin on Water Ski School
561-762-0955
Boca Raton
Appointment only, ask for Mike Frankenbush
skiwalkin@aol.com

If  you are looking for a way to lose weight that doesn’t involve running, walking, aerobics or going to the gym try any of the number of water sports. Most people would categorize surfing and wakeboarding as fun activities rather than weight loss activities, but this is not the case, because you can easily lose weight through surfing, wakeboarding and other fun and exciting water based activities, as long as you keep some basic things in mind.
- To get the most out of surfing, wakeboarding, body boarding and other water activities, you should warm up and do a little stretching first. Since you’re near the water already, you may consider warming up simply by jumping around in the waves for a bit. Get yourself used to the water, and warm your muscles up. Once you are feeling more limber and more comfortable, you can move onto a basic stretch and then hit the water. Stretching and a warm up will allow your muscles to become more pliable, as you are more prone to injury when they are stiff and cold.
- Right off the bat, you should realize that you are burning calories and therefore losing weight when you are swimming out to find the wave. Swimming is an excellent way to burn calories, especially in the ocean where the waves are working against you. Natural resistance from the waves allows you to build stronger, leaner muscles, and also allows you to burn more calories than activities that do not involve resistance. It is like the difference between running on flat ground and running up a hill.
- Once you find the perfect wave, consider how much strength and conditioning goes into getting you up onto your board. You begin on your belly, and have to launch yourself up onto your feet, holding your balance as the wave comes up at you. Maintaining balance works the muscles in your entire body, and not only does getting yourself up on your feet burn calories, but it also conditions your body from head to toe.
- Everything that is involved in surfing, wakeboarding and other water sports promotes weight loss, building long, lean muscles, and conditioning your body from head to toe. Surfing, especially, is a challenging sport that involves conditioning your body, fighting the resistance of the water, and getting in shape. Surfing may not burn calories the same way sprinting would, but it certainly works your body over well. After your first few surfing activities you will probably find yourself feeling the ache in your muscles, a tell tale sign that you have worked them out thoroughly and that they are feeling the results.
Surfing and wakeboarding are two excellent examples of ways that you can lose weight non-traditionally, while still having a lot of fun in the process. Surfing every day may not be on your menu, but if you can hit the waves once a week, it may be the perfect way to toss up your workout regimen to keep things from getting stale.

For the Pros and Inspiring Amateurs:
Maintain/Wellness/Recover
Most water sports can be demanding on your body.  The sport requires lower back and ab strength, leg strength, and lots of core strength. As you get more into wakeboarding you’ll want to exercise to prepare yourself before you strap on your board and eventually fly through the air like the pros.

Preperation Excerses:
Start out simple by doing the wall sit exercise. This is exactly like it sounds, you put your back against a wall and bring your thighs down to a 90 degree angle from the wall. In this seated position, hold yourself there for increasing amounts of time by flexing your quad muscles. This exercise simulates the work that your legs must do as the boat pulls you out of the water.
If you are able to jump over the wake, you will want to do squats and exercise your hamstrings to make sure you have the strength to jump without injuring yourself.
One of the constant demands of wakeboarding is the need to hold onto the rope. If you’re not ready for this, you’ll realize it quickly as your forearms will start to burn after a few minutes. To prepare your muscles for this, you can work out your grip by using dumbbells, or any similar weights: grip the weights and hold them at your side while you stand straight up with a slight bend at the knee. Be sure to choose weight that is challenging to hold for extended periods of time.
Another important exercise for wakeboarding relates to your core. Balance is a key part of wakeboarding, so you’ll need all the core strength you can get to keep you balanced. Try doing lunges with a balance ball twist or lay on your back while quickly raising and lowering your legs to exercise your core.

Nutrition:
As you prepare for wakeboarding, don’t forget nutrition. It is important to have a high protein diet if you want the necessary energy and muscle strength for the sport. You should consider taking a high protein supplement like Whey Protein because it is low in calories and fat and has 90% protein content. It will give you that added boost that you’ll need to perform well on the water. Also, taking a whey protein supplement after wakeboarding allows your body to build more lean muscle and burn more calories. With a whey protein boost and the right exercise, you’ll be in shape to get the most out of wakeboarding.

Maple Pecan Crust
makes enough for 2 mini (3 inch) spring form pans

Ingredients:
1/4 cup graham cracker crumbs
1/4 cup pecans (ground in food processor)
2 tablespoons maple syrup

Directions:
1. Mix the graham cracker crumbs, ground pecans and maple syrup.
2. Press the mixture into the bottom of your mini spring form pans.

No Bake Cheesecake
makes enough for 2 mini (3 inch) spring form pans

Ingredients:
1 8 ounce package cream cheese (room temperature)
1 tablespoon lemon juice
1/4 cup sugar
1/2 cup heavy cream (whipped)

Directions:
1. Mix the cream cheese, lemon juice and sugar.
2. Fold the cream cheese into the whipped cream.
3. Place the cheese mixture on top of the crust.
4. Chill in the fridge.

Blueberry Smoothie (Day 1)
Place 1 cup of skim milk and 1 cup of frozen, unsweetened blueberries in blender and blend for 1 minute. Transfer to glass, and stir in 1 Tbsp cold-pressed organic flaxseed oil.

Pineapple Smoothie (Day 2)
Place 1 cup of skim milk, 4 oz canned pineapple tidbits in juice in blender, add a handful of ice, and whip for 1 minute. Transfer to glass, and stir in 1 Tbsp cold-pressed organic flaxseed oil.

Peach Smoothie (Day 3)
Place 1 cup of skim milk and 1 cup of frozen, unsweetened peaches in blender and blend for 1 minute. Transfer to glass, and stir in 2 tsp cold-pressed organic flaxseed oil.

Strawberry Smoothie (Day 4)
Combine 1 cup of skim milk and 1 cup of frozen, unsweetened strawberries in blender. Blend, transfer to glass, and stir in 2 tsp cold-pressed organic flaxseed oil.

Keep in mind that you may swap 6 ounces enriched rice milk or 1 cup plain lowfat soymilk for 1 cup of nonfat cow’s milk.

For the flax oil, you may substitute 1 tablespoon canola, sunflower or walnut oil. Stirring the flax oil into the smoothie after blending is more effective. Fat is likely to stick to the sides of the container, so you’re actually keeping most of the flax oil in the smoothie by mixing it in after. The smoothie ingredients do stick to the sides of the glass that you drink it from, but the fat is better dispersed into the smoothie by mixing in the flax oil last (you won’t be losing some first from the blender then again from the glass you’re drinking from).

If you prefer to make your smoothie without the oil, you may pair your smoothie with 2 tablespoons of nuts, nut butter, pumpkin seeds or sunflower seeds. I highly recommend flaxseed oil rather than ground flaxseed because it contains a greater amount of MUFA (per Tbsp the oil provides 5 times more MUFA).

Häagen-Dazs Mango Fat Free Sorbet
A blend of juicy, tropical mangoes
120 calories, 0 grams fat, 20% RDA vitamin A, 10% RDA vitamin C,  $3.00
“If you love mangoes, you’ll enjoy this sorbet. It’s very satisfying—you only need a little to feel content, and it’s very refreshing on a hot summer day,” judge Christine Palumbo, RD, says. And judge Kara Nielsen, a former pastry chef who now follows food trends, says, “It’s shocking that there is no fat. This sorbet is so creamy and totally indulgent.”

Ben & Jerry’s Black Raspberry Swirl Low Fat Frozen Yogurt
Black raspberry yogurt with thick black raspberry swirls made with real black and red raspberries
140 calories, 1.5 grams fat, 15% RDA calcium $3.50
“This has a serious raspberry flavor and a beautiful creaminess. It feels like you’re eating a full-fat ice cream, not a healthy frozen yogurt,” Palumbo says. She and the other judges also like the ingredients, including hormone-free milk and fair-trade flavors. Nutrition pamphlets are available at Ben & Jerry’s counters, and there are lots of healthy choices—sorbets, frozen yogurts, and even full-fat ice creams like the next winner. (The vanilla, chocolate, and coffee flavors have 200 or fewer calories, too.)

Ben & Jerry’s Strawberry Ice Cream
Strawberry ice cream with real strawberry pieces
170 calories, 9 grams fat, 15% RDA vitamin C, 10% RDA calcium $3.50
“It is delicious in taste and in feel—very honest and fresh,” says judge Gale Gand, a pastry chef and co-owner of Tru in Chicago. Palumbo loves that it has only eight ingredients—all natural. Ask for a kid-size cup to cut calories.

Baskin-Robbins Light Aloha Brownie Ice Cream
Light chocolate ice cream with ribbons of fudge and chunks of macadamia nut toffee
160 calories, 5 grams fat, 10% RDA calcium $2.00
“Rich, fudgy, chocolaty, and delicious,” Palumbo says. “If you need a chocolate fix, this will do the trick!” Baskin-Robbins’s BRight Choices flavors—like Cappuccino Chip, Premium Churned Light Raspberry Chip, and various sorbets—are healthy takes on their classics. We did have one beef: Baskin-Robbins’ products had more artificial ingredients than the other contenders.

Häagen-Dazs Cranberry Blueberry Fat Free Sorbet
A blend of tart cranberries and sweet blueberries
100 calories, 0 grams fat, 8% RDA vitamin C $3.00
“This has a nice flavor, is very refreshing and tart—but not too tart,” Gand says. Häagen Dazs shops aren’t overflowing with low-fat ice creams, but they do have other amazing fat-free sorbets besides our two winners. Our judges like that HD offers small cup sizes for portion control and that you can request nutrition information, which is kept behind the counter.

If you add a cone …
•    Cake cone: 17 calories, 0 grams fat
•    Sugar cone: 40 calories, 0.5 grams fat
•    Waffle cone: 121 calories, 2 grams fat

Directory of recommended vendors:

Native Village  Inc.
954-961-4519
3551 N State Road 7 Hollywood, FL 33021
Native Village is one of the oldest, all-natural and native attractions in Florida.

Indian Gator Wrestling
305-223-8380
US 41 Tamiami Trail, Miami, FL

Directory of recommended vendors:

Volleyball Courts:
Ocean Drive and 8th Street
Miami Beach

Volleyball Clubs:
Beach Dig Club
Coral Reef Park & Coconut Grove
7985 SW 152nd St, Palmetto Bay 33157
Tuesday and Thursdays 4pm-6pm or 6pm-8pm

Directory of recommended vendors:
Certifications/Rentals

Captain Joe’s Rentals, Tours & Charters
305-218-2249 (Joe)
305-303-7858 (James)
Eden Roc Marina
4525 Collins Avenue,Miami Beach, FL 33140
Guaranteed to have the best prices in Miami

Boat Rental Miami
786-295-BOAT (2628)
401 Biscayne Blvd, Pier 5 / Slip 28, Miami, FL 33132
eddie@boatrentalmiami.net

Aqua Cat Cruises
954-734-7115 or 888-327-9601
3701 Hacienda Boulevard, Suite G Davie, FL 33314
Liveaboard scuba diving and snorkeling in the Bahamas on the Aqua Cat.

Black-Beard Cruises

The Reward Fleet
305-372-9470
South Beach at Miami Beach Marina
Half Day, All Day, Charters, Deep Sea Fishing
rewardfleet@earthlink.net

Splash Academy Miami Watersports Center
305-361-7368‎
3301 Rickenbacker Causeway, Miami, FL 33149
Jet Ski and Boat Rentals, WaterSports

South Beach Boats
305-394-9099
Dowtown Miami, Sea Isle Marina (Marriott Hotel)
1635 North Bayshore Drive, Miami, FL 33132
info@southbeachboats.com
sales@southbeachboats.com

Club Nautico
305-673-2502
Miami Beach @ Miami Beach Marina
300 Alton Road #112, Miami Beach, FL 33139
Key Biscayne @ Crandon Park
4000 Crandon Boulevard, Key Biscayne, FL 33149
sales@club-nautico.com
Fine selection of boats from 18-foot Bowrider to 79-foot Sunseeker

One of the reasons archery is such a great sport is that just about anyone can participate in it; old, young, handicapped, even the blind with the use of some cutting-edge technology.  Much like any other sport archery is a very physical sport in that it demands archers get themselves in-shape as they practice more and more. If you wish to become an advanced archer, know you will have to develop a significant amount of upper-body strength, through training and conditioning.
A great advantage of the sport of archery is that it demands attention and is therefore a very mentally demanding activity.  As you begin to develop in this sport, you’ll find that your focus on other things in your life outside of archery will most likely become heightened. Thus, archery will give you a boost in a number of mental-aspects in your life.  South Florida offers professional archery.

Directory of recommended vendors:

Fort Lauderdale Archers
954-665-1428 or 954-292-4310
5197 S.W. 26th Avenue, Fort Lauderdale, FL 33312
Fort Lauderdale Archers is a private, non-profit organization dedicated to promoting the sport of archery. Located at 4590 Peters Road (just west of State Road 7/441), and only minutes from most areas of Broward County, this 35-acre, 5-star rated club features a 90-meter Fita range, a flint range consisting of targets from 10-yards to 80-yards, two national ASA 3-D ranges and a 28-target field course.
Fortlaurderdalearcher@gmail.com

Everglades Archery
786-402-0942
17415 SW 264th Street, Miami, FL 33130
info@evergladesarchers.com

Directory of recommended vendors:

U. S. Brazilian Soccer Style
305-500 9046 or 1 800 458 8631
7977 NW 21 ST, Miami, FL 33122
This school’s intention is to teach all fundamentals and the art of playing soccer. Former professional Brazilian soccer player and International Licensed Coach Ricardo Lopes.

Downtown Soccer Miami
305-808-9997
444 NW 5th Street, Miami FL 33128
Downtown Soccer offers a unique, dynamic soccer environment in which players master the mental,physical and technical skills of the game.
info@downtownsoccermiami.com

South Kendall Soccer Club
South Kendall Soccer Club is an independent non-profit organization whose primary focus is the development of youth through recreational sport.

Doral Soccer Club
786-319-1418 or 786-222-0836 or 786-287-5746
5300 NW 102nd Ave “Doral Park” Doral , FL 33178
Promote and develop soccer programs.

Sunset Park Soccer
305-279-3222
10235 SW 84th Street , Miami FL 33173
Sunset Park Region 191 is a volunteer run organization based at Sunset Park Elementary in East Kendall, Miami Dade County and affiliated with the American Youth Soccer Organization.

Brazilian Soccer Training
305-865-8020 or 305-948-5636
2041 NE 179th St, North Miami Beach, FL‎ 33162
Osnir opened Soccer Training Center in 1992 and proves to be a leader in training.

Gold Coast Soccer League
954-474-1070
890 NW 86th Avenue, #905, Plantation, FL 33324
President-Dan Carusi-954-527-0101

Plantation Eagles
954-678-4720 or 954-445 9515
9840 NW 10th Street, Plantation, FL 33322
Girls and Boys Teams
ramosport@aol.com

Seacrest Soccer Complex
561-243-7256
2505 Seacrest Boulevard, Delray Beach, FL 33444
The Seacrest Soccer Complex was formerly Atlantic High School. As part of the Bond Referendum voted by the citizens in January 2004, the City was able to purchase eight acres of the land, which included a large multipurpose field, tennis courts, basketball courts and two softball fields.
Superintendent-Rodger Ribeiro at Ribeiro@ci.delray-beach.fl.us

Directory of recommended vendors:

Country Village Park
305-622-2594
6551 NW 188 Terrace West Miami, FL 33128
Open from Sunrise to sunset

Base Camp Coconut Grove
786-290-5150
Peacock Park 2820 McFarlane Road, Coconut Grove, FL
One Cool World “Base Camp”. We strive to teach children what a cool world we live in by getting them outside to help them discover their passions, experience success and reinforce learning.

Base Camp Bicentennial Park
coming soon

Brian Piccolo Skate Park
954-437-2626
9501 Sheridan Street, Hollywood, FL 33024
In-line skaters, skateboarders, and BMX bicycle athletes are finding that the 35,000 SF facility at Brian Piccolo Skate Park is truly the place to be.

Quiet Waters Skate Park
954-360-1315
401 S. Powerline Road, Deerfield Beach FL 33442
Water is the focus of this 431.4-acre park, which includes: Splash Adventure (an interactive children’s water playground). Extreme sports enthusiasts can find many things to do at Quiet Waters.  There’s a lake for Ski Rixen (cable water-skiing); Mountain Bike Trails, a Skate Park, and a variety of boats for rent. Fishing is permitted on the shores of the park’s several lakes.

Weston Skate Park at Regional Park
954-384-7070
20200 Saddle Club, Weston, FL 33327

Gardens Skate Park
561-775-1020
10113 Plant Drive, Palm Beach Gardens, FL 33410
Full Service Park

YMCA Oelsner Skatepark
561-963-1461
2085 South Congress Avenue West Palm Beach, FL 33406
The large 20,000 sq. ft. park incorporates an 11,000 sq. ft. street area with 1/2 pipe in addition to 9,000 sq. ft. of sculpted concrete pool bowls, completely landscaped and equipped with lighting system for night time access. $10 to skate all day.

Tim Huxhold Skate Park
561-393-7818 or 367-7001
400 Crawford Boulevard, Boca Raton, FL 33432

Wellington Skateplex at Little Blue Park
561-791-4739
Wellington, 1100 Wellington Trace, Wellington, FL 33414

Directory of recommended vendors:

Miami Motocross Park
305-362-5859
16665 NW 177th Avenue, Hialeah, FL 33018

Directory of recommended vendors:

Fritz’s Skate Shop
305-532-1954
730 Lincoln Road, & 1620 Washington Avenue, Miami Beach, FL 33139
In business since 1989, Fritz’s Skate, Bike & Surf is the largest store of its kind located in the heart of South Beach. Open everyday 10am – 10pm. Fritz’s offers the residents and visitors of South Beach the largest selection of inline skates, skateboards, quality bicycles and Surf lifestyle apparel in the area.
gsk8r@aol.com

Directory of recommended vendors:

Medley Paintball Park
305-888-5552‎
9185 NW 96th Street, Medley, FL 33178
We offer everything from Open Play to Private Groups. Our Outside complex offers one 125X150 regulation size state of the art inflatable X-ball grass fields designed by Sup-Airball, and one 50X130 Urban Scenario Field with 20 feet high professional paintball netting and state of the art lighting for night play.
info@medleypaintball.com

Ruff N Tuff Paintball
305-953-7776
13200 NW 43rd Avenue, Miami, FL 33054
Welcome to Ruff N Tuff Paintball Park, rated #1 paintball field serving Dade and Broward County. Our paintball park is fully licensed and insured and we have over 20 years of experience with the sport of paintball. Peter Bofill, President of Ruff N Tuff Paintball has competed professionally throughout the world and now devotes his time to the kids who are the future of this sport.

East Coast Extreme Paintball
954-757-0222
7710 Wiles Road, Pompano Beach, FL 33067
At ECE Paintball you will find everthing to satisfy all your paintball needs.

Spray Paint Paintball
305-258-9244
12781 SW 280th Street, Miami, FL 33039

Directory of recommended vendors:

Bar-B-ranch
954-424-1060
3500 Peaceful Ridge Road (SW 121 Ave.) Davie, FL 33330
Bar-B-Ranch, the largest, most experienced riding stable in South Florida. We’re well-known for our popular Bar-B-Ranch Day and Summer Camp, and we offer everything from horse rentals to scenic guided trail rides.

Ascot Farms
305-559-7868
12445 SW 46th Street, Miami, FL 33175
Ascot Farm, owned and operated by Donna Mole, has had over 35 years in the business and several “A” Circuit number one State Champions since 1968. Private instruction for children starting at 2 years of age to adults.
info@ascotfarm.com

Southwinds Equestrian Center
305-279-0189
6201 SW 122nd Avenue, Miami, FL 33183
Southwinds Equestrian Center is a professional riding school with a variety of students who are coached in the hunter jumper and jumper disciplines.
stables@stables-and-riding.com

Directory of recommended vendors:

Florida Hikes
Find more than 600 hikes 2,500 pages of information about Florida trails.

Secret woods Nature Center
954-791-1030
2701 W State Road 84, Dania, FL 33312
56-acre Park-Within just a few miles of the Fort Lauderdale Airport, I-95, the Florida Turnpike, and the Seminole Hard Rock Casino in Hollywood, there’s a Secret Woods right under Fort Lauderdale’s nose. That’s Secret Woods Nature Center, the first-ever designated urban wilderness in Florida, established in 1978.  With a little over a mile’s worth of trails winding through a variety of tropical habitats and an excellent nature center with interactive interpretive exhibits for the kids, it’s well worth a visit!

Alhambra Park
954-435-6520
100 S.W. 198th Terrace, Pembroke Pines, Florida 33029
playground

Ashley Hale Park
954-435-6520
NW 106th Terrace and NW 18th Place, Pembroke Pines, Florida 33029
playground

Ben Fiorendino Park
954-435-6520
10211 Taft Street, Pembroke Pines, Florida 33029
playground

Brian Piccolo Park
954-437-2600
9501 Sheridan Street, Cooper City, FL 33024

C.B. Smith Park
954-437-2650
900 N. Flamingo Road, Pembroke Pines, FL 33028
water park, marina, bicycling, golf range, batting cages, special event field, tennis

Central Broward Regional Park
954-321-1170
3700 N.W. 11th Place, Lauderhill, FL 33311
multipurpose stadium field, netball courts, tennis courts, basketball courts, water park

Chapel Trail Park
954-435-6520
19531 Taft Street, Pembroke Pines, Florida 33029
football, playground, soccer

Chapel Trail Park Nature Preserve
954-450-6771
19800 Sheridan Street , Pembroke Pines, Florida 33029

Cinnamon Place Park
954-435-6520
Pembroke Road and SW 86th Avenue, Pembroke Pines, Florida 33029
playground

City Park
954-389-2000
6700 Sunset Strip, Sunrise, FL 33313
two softball fields, two sand volleyball courts, and two tennis courts

Country Isles Park
954-385-2000
2260 Country Isles Road, Weston, FL 33331
volleyball court, exercise path

Eagle Point Park
954-385-2000
18691 North Lake Boulevard, Weston, FL 33331
Two baseball fields and Two basketball courts

Emerald Estates Park
954-385-2000
16400 Emerald Estates Drive, Weston, FL 33331
Two tennis courts, basketball court and exercise path

Flamingo Park
954-389-2000
12855 NW 8 Street, Sunrise, FL 33326
two baseball fields, one soccer field, one tennis court, basketball courts, a playground, a jogging track

Flamingo Park
954-435-6520
1900 NW 122nd Terrace, Pembroke Pines, Florida 33029
baseball, batting cage, playground, softball

Flamingo Road Linear Park
954-389-2000
Flamingo Road Linear Park runs along the west side of Flamingo Road, between Panther Parkway and Oakland Park Boulevard
two looped walking paths, as well as gazebos and benches. It’s also the first Sunrise park to offer LifeTrail – a series of wellness stations designed to turn walks into more complete workouts. Each station provides health information along with a simple exercise apparatus for users of varied abilities.

Fletcher Park
954-435-6520
7900 Johnson Street, Pembroke Pines, Florida 33029
batting cage, playground, softball

Franklin Park
954-791-1037
2501 Franklin Drive, Fort Lauderdale, FL 33311
basketball court

Gator Run Park
954-385-2000
1101 Glades Parkway, Weston, FL 33331
lighted walkways and exercise paths

Heron Park
954-385-2000
2300 Country Isles Road, Weston, FL 33331
Two baseball fields, football and soccer field

Indian Trace Park
954-385-2000
(adjacent to Indian Trace Elementary School), Weston, FL 33331
baseball, football and soccer field

John S. Fahey Park
954-435-6520
NW 98th Avenue and Johnson Street, Pembroke Pines, Florida 33029
playground

Lafayette Hart Park
954-791-1041
2851 NW Eighth Road, Fort Lauderdale, FL 33311
basketball, tennis, and racquetball courts

Library Park
954-385-2000
4255 Bonaventure Boulevard, Weston, FL 33331

Linear Park
954-435-6520
Johnson Street and 98th Avenue, Pembroke Pines, Florida 33029
biking paths, jogging paths

Markham Park
954-389-2000
16001 West State Road 84, Sunrise, FL 33326
tennis and racquetball center,  biking and jogging path, volleyball, and a swimming pool complex

Oscar Wind Park
954-389-2000
200 North New River Circle, Sunrise, FL 33326
baseball and soccer field, picnic pavilion, playground and a jogging track

Pasadena Park
954-435-6520
8815 Pasadena Boulevard, Pembroke Pines, Florida 33029
baseball, batting cage, football, playground

Paul J. Maxwell Park
954-435-6520
1200 SW 72nd Avenue, Pembroke Pines, Florida 33029
baseball, paddleball, playground, tennis

Pembroke Falls Aquatics Center
954-538-3646
1361 NW 129th Avenue, Pembroke Pines, Florida 33029
Two 140ft. long water slides
7500sq. ft. multi-purpose pool with zero depth beach entry, 8 lanes 25 yards. Lap pool, and 13ft.
deep dive well with 2 one-meter diving boards. 5000sq. ft. interactive water play pool with play structure and slide.

Pembroke Lakes Golf and Tennis Center
954-431-4144
10500 Taft Street, Pembroke Pines, Florida 33029
golf, tennis, swimming pool

Pembroke Pines Recreation Center
954-986-5022
7400 Pines Boulevard, Pembroke Pines, Florida 33029
baseball, football, paddleball, soccer

Pembroke Shores
501 SW 172nd Avenue, Pembroke Pines, Florida 33029
954-435-6520
baseball, basketball, gymnasium, playground

Piper Field
954-389-2000
8000 NW 44th Street, Sunrise, FL 33351
multipurpose field for football and soccer, teeball and baseball field

Peace Mound Park
954-385-2000
1300 Three Village Road, Weston, FL 33331
exercise, bike path and fishing dock

Rainbow Lakes Park
954-435-6520
NW 92nd Avenue and NW 19th Street, Pembroke Pines, Florida 33029
paddleball

Regional Park at Weston
954-389-4321
20200 Saddle Club Road, Weston, FL 33331
Free Wi-Fi throughout the Park
8-   baseball and softball fields
8 – football and soccer fields
8 – basketball courts
4 – full size roller hockey rinks
3 – junior size roller hockey rinks
1 – skate Park* Waiver
2 – playgrounds
2 – sand volleyball courts and exercise trail weaved throughout the park,
running over 8,000 linear feet

Rose G. Price Park
954-437-1140
901 NW 208th Avenue, Pembroke Pines, Florida 33029
baseball, basketball, fitness trail, paddleball, playground, swimming pool, tennis, volleyball

Reverend Samuel Delevoe Park
954-791-1036
2520 NW 6th Street, Fort Lauderdale, FL 33311
basketball courts, canoe lunch

Roosevelt Gardens Park
954-327-3888
2841 NW 11th Street, Fort Lauderdale, FL 33311
basketball courts

Sawgrass Sanctuary
954-389-2000
237 North New River Circle, Sunrise, FL 33326
observation platform, a fishing pier and fishing bank, a 200-foot boardwalk, a hiking and bicycling trail, and interpretive displays identifying the park’s four dominant native ecosystems

Shotgun Road Linear Park
954-389-2000
Shotgun Road Linear Park runs along Shotgun Road, from SW 14 Street to SW 148 Avenue.

SilverLakes Park – North
954-435-6520
2300 NW 172nd Avenue, Pembroke Pines, Florida 33029
soccer, tennis

SilverLakes Park – South
Pool – 435-6539  ·  Tennis- 431-4147
17601 SW 2nd Street, Pembroke Pines, Florida 33029

Spring Valley Park
954-435-6520
1700 NW 160th Avenue, Pembroke Pines, Florida 33029
roller hockey

Sunrise Athletic Complex (SAC)
954 389-2000
11501 NW 44 Street , Sunrise, FL 33351
five baseball fields with dugouts and scorers’ towers, as well as lighted tennis courts, a basketball court, two racquetball courts, two soccer fields and a football field

Sunrise Golf Village Park
954-389-2000
1277 Sunset Strip, Sunrise, FL 33313

Sunrise Roller Hockey Complex
954-389-2000
5201 NW 103 Avenue, Sunrise, FL 33351
three regulation roller hockey rinks

Sunrise Soccer Club Park
954-389-2000
10200 Sunset Strip , Sunrise, FL 33322
three soccer fields

Sunrise Tennis Club
954-572-2286
9605 West Oakland Park Boulevard, Sunrise, FL 33351
10 Hydrocourt clay courts, four asphalt-based cushioned courts, and one Hydrocourt tournament court

Sunview Park
954-791-1040
1500 SW 42nd Avenue, Fort Lauderdale, FL 33317
baseball fields, soccer field, football field, basketball court

Tanglewood Park
954-435-6520
9500 SW 1st Street, Pembroke Pines, Florida 33029
basketball, paddleball, playground

TownGate Park
954-450-6895
901 NW 155th Avenue, Pembroke Pines, Florida 33028
baseball, fitness center, playground, tennis

Tequesta Trace Park
954-385-2000
600 Indian Trace, Weston, FL 33331
4 – baseball / softball fields
1 – football / soccer field with stadium seating
1-  running track
2 – football / soccer fields
1 – roller hockey rinks

T.Y. (Topeekeegee Yugnee) Park
954-985-1980
3300 N Park Road, Hollywood, FL 33021
paddle boats, kayaks, canoes, bicycling, basketball and volleyball courts, and water playground complex

Tradewinds Park
954-968-3880
3600 W Sample Road, Coconut Creek, FL 33073
stables, disc golf, fishing, cycling

Town Center Park
954-385-2000
1900 Bell Tower Lane, Weston, FL 33331
Outdoor amphitheater

Village Square Park
954- 389-2000
6601 Sunset Strip, Sunrise, FL 33313

Vista Park
954-385-2000
18800 Vista Park Blvd, Weston, FL 33331
4 – baseball / softball fields
4 – football / soccer fields

Walden Lakes Park
954-435-6520
20460 SW 1st Street, Pembroke Pines, Florida 33028
playground, swimming pool, tennis

Walnut Creek Park
954-435-6520
7701 Taft Street, Pembroke Pines, Florida 33029
batting cage, lighted baseball fields

Walter C. Young Resource Center
954-437-0515
501 NW 129th Avenue, Pembroke Pines, Florida 33029
basketball, football, gymnasium, paddleball, racquetball, tennis, track

Welleby Park
954-389-2000
11100 NW 44 Street, Sunrise, FL 33351
year-round recreational opportunities and walking path

West Lake Park/Anne Kolb Nature Center
954-926-2480
751 Sheridan Street, Hollywood, FL 33019
trails, walking path, tennis courts, volleyball courts, racquetball courts, kayak, canoe

West Pines Soccer Park & Nature Preserve
954-435-6520
350 S. W. 196th Avenue, Pembroke Pines, Florida 33029
soccer

William B. Armstrong Dream Park
954-435-6520
1700 N.W. 160th Avenue,, Pembroke Pines, Florida 33029
walkways

Windmill Ranch Park
954-385-2000
2900 Bonaventure Boulevard, Weston, FL 33331
football / soccer field