URBAN BOXING BOOTCAMP

Healthy & Delicious Shrimp Cerviche

Coach H — Sun, 19 Feb 2012 14:53:59 +0000

Cerviche is an excellent seafood dish filled with tons of nutrients. It also taste healthy and delicious for those who like variety in their daily meal plans. This recipe is quick & easy to prepare if you have any questions or comments please feel free to post on my site.

2 lbs large shrimp, peeled deveined & butterflied
3 cups lime juice
1 habanero chile or 2 jalapeno chiles, stemmed & finely chopped
4 plum tomatoes, cored, seeded & chopped
1/2 red onion, halved sliced & very thin
1 cup lightly packed cilantro leaves & tender stems, chopped
2 avocados, peeled,pitted & chopped
1-2 teaspoons of sea salt

Place all ingredients in a large bowl and toss well. Cover with plastic wrap and allow to marinate in the refrigerator at least 3 hours. However if you can resist refrigerate for 6 hours.

Before serving add avocados

Per serving: 183 calories; 8.0 grams(g) fat (1g saturated fat); 20 g protein; 12 g carbohydrate; 138 milligrams (mg) cholesterol; 628 mg sodium; 630 international units vitamin A; 36 mg vitamin C

Just Go About Your Business

Coach H — Sat, 21 Jan 2012 16:13:25 +0000

Top 10 Answers to Questions Regarding Diet Strategies

Coach H — Sat, 21 Jan 2012 04:56:54 +0000

Top 10 Answers To Questions Regarding Diet Strategies

1.What does it mean by “eating clean”?

When you’re looking to have the best body possible, you need to fuel your body with nutritionally balanced meals and snacks throughout the day. Examples of nutritionally dense foods are lean proteins, fruits, vegetables, and whole grains; and fewer empty carbs. Making proper choices shouldn’t be that difficult, simplify your eating habits by sticking to the basics: staying hydrated by drinking more water and fewer artificially flavored drinks; eat more whole foods and fewer processed foods; and of course, eliminate fried foods and fast food’s and limit or eliminate your intake of sugars.

2.How do you get started in this kind of diet program?

First you need to realize which is your favorite food that you like but not the healthiest then you want to cut it in half for the first week so for example if you’re eating 2 slices of pizza two times a week then have only one slice of pizza at each of those 2 meals. Fill the gap with something like a salad or piece of fruit. The following week, cut your pizza intake in half again by having a single slice just once that week. Then repeat the process with the next worst food you’re eating. After a few weeks you will notice that you have cleaned up your diet accordingly.

3.What foods can help reduce my cravings?

By consuming foods that contain both fiber and a little fat can help expand your stomach and help you feel full. Fiber and fat help slow down digestion and prolong the feeling of s satiety. Nuts are a good choice because they contain both fiber and fat. Word to the wise watch your portions.

4.How come I always feel hungry and never satisfied?

Often times cravings could be more emotional than physical. Inactivity can also be a factor for example watching television late at night can be associated with taking trips to the refrigerator. These foods more often than not are sugary carbohydrate items and rather than satisfy you they can make you hungrier. According to the American heart Association, cravings may be prompted by eating simple carbs. That’s because these foods cause an insulin spike that leads to low blood sugar and stimulates hunger . When you think you’re hungry and you’re searching for a snack try drinking 16 ounces of water.

5.If you drink alcohol what should you have?

I don’t really drink alcohol very often but when I do I usually drink a glass of red wine. Red wine contains healthful antioxidants and it’s usually one glass.

6.How can I avoid foods that are high in sodium such as frozen and canned foods?

These days every grocery store has a low sodium item section to choose from. The FDA terms low-sodium to be 140 mg or less per serving (make sure you check how many servings there are).

7.How can I eat healthy when I am out with friends?

Make sure you eat before you go out with friends that way can order something light and avoid any bread or alcohol. Remember to bring your own salad dressing when eating salad.

8.What can I eat when I go to the movies?

Your best choice is to bring your own snacks, for example water, protein bar, fruits, vegetables or butter and salt free popcorn.

9.When is the best time to eat starchy carbohydrates?

The best time to eat starchy carbohydrates is in the morning and post workout.

10. What can I do when I have to go on a business trip and I’m at the airport?

The best habit you can have is preparing your meals in advance.

Check out the recipe section on some cooking ideas. If you have any questions or comments please feel free to contact me or post a comment.

Your A Sniveling Cry Baby!!!!!!!

Coach H — Tue, 17 Jan 2012 14:29:56 +0000

I remember a good friend of mine who is a bodybuilder swore his chest routine was so official until I put him through this workout.
During the workout this 225lb monster was reduced to a sniveling cry baby. But in the end he thanked me because after 2 weeks he was able to shock his body into another growth phase of training.

Hears the chest routine for my muscleheads this workout is NOT for the beginner. This workout is NOT for people who are afraid to go HEAVY. What do I mean by heavy 80-85% of your maximum weights.
All (A) & (B) exercises are supersetted. All sets/reps are 4×10. Rest in between sets are 1.5-2 minutes. This workout is guaranteed to shock your chest muscles.

Makes sure to have a post-workout protein shake w/ glutamine & BCAA’s and a high glycemic carbohydrate within 15 minutes after your workout. This will aid in muscle regeneration.

1a. Decline D.B.P.
b. Decline D.flyes
2.a. Incline D.B.P.
b. Incline D.flyes
3.a. Standing Reverse cable flyes
b. Diamond push ups till failure

Protein Jell-O-Shots

Coach H — Tue, 17 Jan 2012 10:32:52 +0000

Protein Jell-O-Shots

1 box (3oz) strawberry Jell-O

1 cup boiling water

3 scoops of vanilla whey protein powder

1 cup fat-freesour cream

5 pint(1 cup) fresh raspberries

step 1 In a large bowl combine Jell-O and water. Stir until the Jell-O is dissolved. Let sit for 5 minutes.

step 2 Refrigerate for 10-15 minutes, or until it begins to set.

step3 add the protein powder. Whisk until completely mixed.

step 4 add sour cream. Whisk until frothy.

step 5 mix rasberries.

step 6 Refrigerate for 4 hours or overnight, unti
l firm.

makes 6 servings

per serving: 155 calories, 14g of protein, 23 g of carbohydrates, 1.5 g total fat, 1/2 saturated fat, 1 g fiber, 107 mg sodium.

Egg & Avocado English Muffin Sandwich

Coach H — Mon, 16 Jan 2012 20:38:06 +0000

Egg & Avocado English Muffin Sandwich

1 whole egg

1 egg white

1 whole-wheat english muffin, toasted

1/4 cup avocado, mashed

1 slice of reduced fat-cheddar cheese (optional)

2 tomato slices

1. Scramble the whole egg and the egg white in a skillet coated with cooking spray.

2. Spread the mashed avocado onto the toasted english muffin.

3. Place cooked eggs on muffin and top with 1 slice reduced fat-cheddar cheese and tomato slices.

Serves:1

Banana-Blueberry Protein Smoothie

Coach H — Sun, 15 Jan 2012 15:29:21 +0000

Banana-Blueberry Protein Smoothie

3/4 fat -free cottage cheese

1/4 cup 1% milk or almond milk

1/2 cup blueberries

1/2 banana

2 tsp vanilla whey-protein powder

6 ice cubes

Combine all ingredients in a blender then serve.

Who am I?

Coach H — Sat, 14 Jan 2012 14:50:48 +0000

Its easy to quit but it take heart, passion & determination to overcome adversity. Life is a series of test; you MUST test yourself everyday.

Remember emotional & physical pain is your your body letting you know your still ALIVE! Take a look at yourself in the mirror and ask…Who am I? What am I about? Am I going to lay down and die or am I gonna get after it!

Hilarious Don’t Be this Girl!

Coach H — Fri, 13 Jan 2012 03:05:25 +0000

Simon Says Touch Your Toes!

Coach H — Fri, 13 Jan 2012 02:46:13 +0000

URBAN BOXING BOOTCAMP

Healthy & Delicious Shrimp Cerviche

Just Go About Your Business

Top 10 Answers to Questions Regarding Diet Strategies

Your A Sniveling Cry Baby!!!!!!!

Protein Jell-O-Shots

Protein Jell-O-Shots

1 box (3oz) strawberry Jell-O

1 cup boiling water

3 scoops of vanilla whey protein powder

1 cup fat-freesour cream

5 pint(1 cup) fresh raspberries

step 1 In a large bowl combine Jell-O and water. Stir until the Jell-O is dissolved. Let sit for 5 minutes.

step 2 Refrigerate for 10-15 minutes, or until it begins to set.

step3 add the protein powder. Whisk until completely mixed.

step 4 add sour cream. Whisk until frothy.

step 5 mix rasberries.

step 6 Refrigerate for 4 hours or overnight, unti l firm.

makes 6 servings

per serving: 155 calories, 14g of protein, 23 g of carbohydrates, 1.5 g total fat, 1/2 saturated fat, 1 g fiber, 107 mg sodium.

Egg & Avocado English Muffin Sandwich

Egg & Avocado English Muffin Sandwich

1 whole egg

1 egg white

1 whole-wheat english muffin, toasted

1/4 cup avocado, mashed

1 slice of reduced fat-cheddar cheese (optional)

2 tomato slices

1. Scramble the whole egg and the egg white in a skillet coated with cooking spray.

2. Spread the mashed avocado onto the toasted english muffin.

3. Place cooked eggs on muffin and top with 1 slice reduced fat-cheddar cheese and tomato slices.

Serves:1

Banana-Blueberry Protein Smoothie

Banana-Blueberry Protein Smoothie

3/4 fat -free cottage cheese

1/4 cup 1% milk or almond milk

1/2 cup blueberries

1/2 banana

2 tsp vanilla whey-protein powder

6 ice cubes

Combine all ingredients in a blender then serve.

Who am I?

Its easy to quit but it take heart, passion & determination to overcome adversity. Life is a series of test; you MUST test yourself everyday.

Remember emotional & physical pain is your your body letting you know your still ALIVE! Take a look at yourself in the mirror and ask…Who am I? What am I about? Am I going to lay down and die or am I gonna get after it!

Hilarious Don’t Be this Girl!

Simon Says Touch Your Toes!

Here’s a great core exercise that will strengthen your abdominals! Simon says touch your toes.

step 6 Refrigerate for 4 hours or overnight, unti
l firm.