Friday Timed Challenge
As Many Rounds As Possible In 15 Minutes
5 Burpees
5 Jump Lunges
5 Push Ups
5 Frog Hops
Record Your Rounds
Detoxifying Sassy Water
The simple act of making this Sassy Water is to encourage you to drink more water throughout your day. Some people don’t like to drink plain water so, I guess, this jazzes things up a bit. The ingredients are supposed to help reduce bloating and soothe your GI tract.
Sassy Water
2 liters water (about 8 ½ cups)
1 teaspoon freshly grated ginger
1 medium cucumber, peeled and thinly sliced
1 medium lemon, thinly sliced
12 small mint leaves.
Pour the water into a large pitcher or jug. Ideally, this water should be filtered, so that it is as pure as possible. If you don’t want to buy several gallon jugs of water each week, you can invest in an water filter, such as Pur or Brita, in order to ensure that your water is filtered.
Wash the cucumber and spearmint as thoroughly as possible. If your cucumber isn’t organic, it will have a waxy coating on it. This waxy outer coating can be removed by soaking the cucumber in apple cider vinegar and rinsing in warm water, while scrubbing with a rough towel.
Peel the brown outer coating of the ginger off with a vegetable peeler and grate. Ginger and spearmint are reported to boost metabolism and help relieve bloating.
Slice the cucumber and lemon as thinly as possible. Cucumber and lemon are important ingredients in the sassy water because it is a natural diuretic, and helps the body release stored excess water.
Tear the spearmint leaves.
Combine all ingredients to the filtered water and mix well.
Put the container in the refrigerator and drink it the following day. In order to have success, the water should be drunk instead of juices, sodas, and other drinks.
NOTE: Fluid is retained usually due to dehydration, so if you’re better hydrated you can see an improvement in flabbiness and also a reduction in cellulite.
At the same time, avoid sugar, sweeteners, alcohol, caffeine, salt and all processed/refined and starchy foods. They also cause dehydration.
5 Rewards of a 5k
Have you ever considered running a 5K? The benefits may surprise you.
A 5K race is 3.1 miles, the perfect distance for beginning runners. It’s a realistic, attainable goal that’s fun and satisfying to achieve.
Here are 5 rewards you will reap:
1) Tone Your Legs: Runners have awesome legs. Muscular, toned and tan. Training for a 5K will get you on pace for your own set of lean limbs.
- Calves: Not the easiest muscle to tone in the gym, but these lanky muscles are quickly toned by running. A proper runner’s stride has your foot landing in a rolling motion, heel to toe. As you push off with your toe, feel a firm contraction in your calves. Push your calves to the limit by running in sand or gravel. No Thumping! You know your stride is stiff when you hear a thumping sound with each step. When you lightly roll your foot from heel to toe, you take pressure off of your lower back. Remember, thumping feet lead to a sore back.
- Glutes: Running is a great way to firm up your glutes. To really raise your glutes take your training to the hills or do bleacher runs.
- Thighs: Who doesn’t want slimmer thighs? Running does wonders for shaping and slimming your thighs, right where it counts.
2) Support A Cause
By participating in a 5K you get in shape while supporting a cause. Most 5K races are put on by charities or non-profit organizations. Many times you have the opportunity to raise funds and community awareness through your involvement.
3) Flatten Your Abs
Running burns a massive amount of calories. This means you’ll find your body quickly morphing into that of a lean athlete. Don’t over-compensate the extra calories burned by eating too many carbs. Manage your portions to reap the most belly shrinking benefits.
While running is an amazing way to transform your body, running alone won’t deliver complete results. Resistance training is an equally important part of the equation. With resistance training you get:
- Raised Metabolism: Resistance training raises your metabolism for an extended period of time, even after the workout is finished. This means more calories burned. Also resistance training adds muscle to your body, which raises your resting metabolism to burn even more calories when you aren’t exercising.
- Upper Body Muscle Tone: While running is great for adding lower body muscle tone, it won’t do much for your upper body. With resistance training you target the muscles of your upper body to create a symmetric physique.
- Muscle Confusion: With resistance training there are endless variations of movements you can do in order to keep your muscles guessing. Never allow your routine to grow stale by doing the same motions over and over again.
4) Make New Friends
Athletic endeavors are a relaxed way to make new friends and form connections within your community. Join a local running group to assist your training or start your own group of 5K hopefuls in your neighborhood. Your group could run the 5K together for support. Who knows, you may make new friends for life.
5) Start A Habit
Although you may find it hard to believe, especially if you haven’t yet run your first 5K, racing is addicting. The satisfaction of accomplishing your goal, along with the exciting changes in your body, will likely lead you to another race. It’s not farfetched that you’ll build your training up to run a marathon. 
Running is great, but as we touched on above, resistance training is essential for achieving outstanding results. The best way to get into amazing shape is with a challenging and dynamic exercise routine.
Call or email today to get started on your own exercise program that will lead to more rewards than you ever dreamed of.
Mother’s Day Special
Happy Mother’s Day
Mother’s Day is Fast Approaching! Have you gotten your mother something yet? Well why not give her the gift of fitness and health!
2 FOR 1
MOTHER’S DAY SPECIAL
GET IN SHAPE WITH MOM.
REGISTER BEFORE
MOTHER’S DAY AND
YOUR MOM TRAINS
FOR FREE!
For a limited time I am offering an amazing special with Fit Bootcamp Inc & Bodyworks Fitness Personal Training worth over $200 for each!
Sign up with Fit Bootcamp Inc for $97 and receive:
One Month of Unlimited Bootcamp Sessions
Fitness Level Assessment
Measurements
Body Fat Test
Nutrition Consultation
OR
Sign up for Bodyworks Fitness Body Diagnostic Program for $75 and receive:
2 Personal Training Sessions
Fitness Level Assessment
Measurements
Body Fat Test
Nutrition Consultation
So what are you waiting for?
Call or email us right now 706-580-2295 or Bdywks97@aol.com and get started on that perfect summer body!
Fish Fillets with Herbs, Zucchini, and Couscous
A tangy paste of cilantro and mint adds vibrant flavor to the fish and zucchini.
Prep: 10 minutes
Total: 30 minutes
Ingredients
Serves 4
- 6 scallions, chopped
- 1 cup packed fresh cilantro
- 1/2 cup packed fresh mint
- 3 tablespoons extra-virgin olive oil
- 1 tablespoon finely chopped peeled fresh ginger (from one 3/4-inch piece)
- 3/4 teaspoon ground coriander (optional)
- Coarse salt and freshly ground pepper
- 1 zucchini, cut into 3/4-inch-thick spears
- 4 skinless fillets firm white fish (5 ounces each), such as hake or black cod
- 1 cup dry whole-wheat couscous
Directions
- Preheat oven to 425 degrees. Pulse scallions, cilantro, mint, oil, ginger, coriander, and 1/2 teaspoon salt in a food processor until a coarse paste forms. Season with pepper.
- Toss zucchini with 3 tablespoons herb paste in a bowl. Spread onto a rimmed baking sheet. Roast for 5 minutes.
- Rub remaining herb paste onto both sides of fish fillets. Push zucchini to edges of baking sheet, and arrange fish in center, leaving about 1/2 inch between each fillet. Roast until fish is opaque and semi-firm to the touch, about 15 minutes. Meanwhile, prepare couscous according to package directions. Serve fish and zucchini over couscous.
Spring Into Shape!
With the winter comes the bulky jackets and sweat pants that cover up all your flaws. It makes it easy to skip your daily workout or eat that extra muffin. You don’t seem to worry about how you look in swimsuits or shorts when you can conceal yourself with extra clothing. It’s been so cold this winter that sometimes you feel like hibernating with the bears and snakes instead of doing your exercise routine. But when you know that spring is coming you can run but you can’t hide in those loose stretchy clothes any longer!
Breaking out your summer clothes in the Springtime can sometimes be a rude awakening. When you look in the mirror all you can see is the cellulite on your legs or love handles bulging over the top of your shorts. 
It’s enough to make you want to scream and give up! But don’t become discouraged, let it motivate you to get back into the gym and make that commitment to begin exercising on a daily basis.
Start by putting on that favorite pair of jeans you want to fit into. Squeeze yourself in. Wear them so you can feel that too-tight feeling. Use it as motivation to think twice about what you are eating. Now get yourself into the right mind-set that the time has come to get into the best shape of your life. Think about how it felt to be in great shape and visualize how you will look with your new body.
Make a decision. Do you want to do what it takes to get in shape or continue hiding under layers of clothing? You must take full responsibility to make it happen. You are the one who must make the change, no one else will do it for you.
You can do amazing things when you put your mind to it and I am always available to help you get your body back. Call me at 706-580-2295 to set up your free consultation today.
Health and blessings,
Melinda
