Rockland County Fitness – Weekly Healthy Recipe

Eat Yourself Thin

Arugula, Fennel, and Orange Salad
(Serves Six)
1 tablespoon honey
1 tablespoon lemon juice
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1/4 cup olive oil
1 bunch arugula
2 orange, peeled and segmented
1 bulb fennel bulb, thinly sliced
2 tablespoons sliced black olives

1. Whisk together the honey, lemon juice, salt,
and pepper; slowly add the olive oil while
continuing to whisk.

2. Place the arugula in the bottom of a salad
bowl; scatter the orange segments, fennel slices,
and olives over the arugula; drizzle dressing over
the salad to serve.

Prep: 15 mins
Cook: 0 mins
Ready: 15 mins

Amount Per Serving – Calories: 143 / Total Fat:
9.7g / Cholesterol: 0mg / Sodium: 250mg / Total
Carbs: 14.3g / Dietary Fiber:3.4g / Protein 2.1g

Recipe from AllRecipes.com.

PS – Need more fast and healthy meals???

4/18 ” Karma’s a b@!$*”

4/18  today we’ll do some traditional tabatas (20/10″s)

a) x band walk(bear crawl)/ lat lunge

b) sandbag shouldering/ Croc drag

c) step up + curl/ rev lunge ->press

d) 1/2 getup/ Flr press+ tri ext

Optimal Express Class weekly video

Optimal Express Class-OPTC GYM from Lou Torres on Vimeo.

4/12 ” OK who pissed off Lou!!”

“OK Who Pissed off Lou”

As of recently I realized that people were possibly not pushing themselves as hard as they should… to answer the question I pissed at everyone and now we’ll step the workouts up a notch to that dreaded uncomfortable zone…..

Here goes:

Rotary DL’s w/ Barbell x 10 ea

Step up + curl-> press x 10 ea. leg

Burpbeesx 10

KB DL-> HP x10

Rot Slamsx 20

Seal Jacks x20

Jump rope x50 skips

DO THIS FOR  3RDS have fun

4/10 ” My 1st complex”

” My 1st Complex”

* So a complex just means that you stack series of excer. one after another , while never letting go of your barbell,dumbbell etc etc…*

Here’s the excer’s and have fun: DB sq’s/rev lunge/DA hammer curl’s/DB RDL/ Press/ front raise x 5 ea. @ 5 rounds…. run 100 yards after ea. round

4/7 ” Tribute to the Terminator”

4/7 ” Tribute to the Terminator”

Well this morning I woke up and saw the Origianl terminator was on TV…started watching it and realized ” Oh Snap Im going to be late” gotta run…hence the Terminator workout….

                                                         

 Circuit 1)      Floor Press x 5/5/3/3/2

                          Plank+ shldr Touch x 10 touch’s

                          front+ side raise x 8 ea.

 Circuit 2)  Chinup @ AMAP

                      TRX “T” Rows x 15

                       Curl to Press x 10

Secrets for losing stubborn stomach fat

Secrets for losing stubborn stomach fat

I receive hundreds of fitness questions every day from people all over the world, but by far one of the most common themes in these questions revolve around the struggles that most people are having with losing that flabby stomach fat that doesn’t seem to want to go away no matter what they try.

Just recently I had the pleasure of meeting a fellow fitness professional named Mike Geary of TruthAboutAbs.com. Now Mike is a well-known expert who deals exclusively with the most effective strategies for losing stomach fat so that you can finally uncover those elusive six pack abs that everyone desires.

Read more

Guest Blog post – 5 Unique Fat Burning Tips

5 Unique Fat Burning Tips
By: Craig Ballantyne, CSCS, MS
Author, Turbulence Training www.TurbulanceTraining.com

I was just reviewing a big file of all the new exercise, diet, and
research proven fat burning tips I wrote down for 2009, and I
wanted to share 5 BIGGIES that can help your clients get more
results AND make your awesome workers even better..

So here we go:

#5 – Recent research shows shuttle-running is tougher than running
intervals in a straight line…

…so if you want to burn fat faster than ever, make sure you
incorporate old-school shuttle runs (i.e. classic suicide type
drills) into your fat burning interval programs.

Read more

No Time – No Problem “YOUR 15 Minute Fat Loss Solution”

No Time – No Problem “Exclusive 15 minute workouts” to whip you into shape just in time for summer

I hear it all the time. It seems like no-one has time to work out anymore…

“I get home too late from work”

“I have to leave to early in the morning for work”

“I have too many other things to do that are more important to work out, and by the time I’m done with everything it’s either too late or I’m totally wiped out”

These are just a few things I hear people say every day as to why they don’t work out!
To me these are just excuses!

Read more

3/30 ” Grease Lighting”

3/30 “Grease Lighting”

 For todays express workout we’ll hit 2(3) excercise circuits for 15 min’s

 circuit A) Inv row=> curl/sq=>row/Mb twist

circuit B) BB RDL/Pit squat/Trx Fallout’s

* Both set of circuits do 10 reps for each excercise….get as many rounds through as you can in 15 min’s

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