Metro Life Fitness Bootcamp: June 2011

This is for all of you who are too tough for vacation!
These are a few ideas for you this week. Keep up the hard work!

Routine 1

Run 1 lap
20 Tricep Dips
20 Plyo Jump - Squat on Step
20 Pogo (10 each side)
20 Skater

Repeat!

Routine 2

Run 4 Laps

10 Squats
10 Push Ups
(repeat 10 times)

Circuit - 20 reps x 3 sets

1. Atomic Crunches
2. Burpee
3. Jump Squat
4. Mountain Climber
5. Alternating Oblique Crunches

Core 1

Scissor Kicks
V-Sit
Lady Tap (or Mason Twist for the guys)

Core 2

Partner V-Circles
20 each direction
Then switch!

See you in a week!

Bootcamp starts again on July 4th, 2011

Recipe of the Month

Salmon Roasted in Cilantro Salsa

1 poblano pepper
1/3 cup fresh lime juice
2 green onions, sliced
1 cup fresh cilantro leaves, chopped
1 tsp canola oil
1 18 oz salmon fillet, skinned
(wild pacific salmon)

Instructions:
1. Preheat oven to 350 deg F
2. Roast pepper by laying it directly on a gas burner or beneath a broiler, turining with tongs until charred. Place in paper bag to cool then remove skin. Remove seads and cut into thin strips. Combine pepper strips, lime juice, onions cilantro, oil and salt; purée.
3. Place salmon into baking dish. Pour cilantro salsa from blender over salmon, coat on both sides. Bake 20 to 25 minutes until cooked to your liking.
To serve, slice fillet into pieces and spoon salsa from pan over top of each portion.

Serve on a bed of quinoa and enjoy!

Take a Hike!

What could be better for the heart and soul than trekking through towering mountains, lush fields, thick forests and spectacular deserts - while burning up to 600 calories per hour! Hiking utilizes all the muscles in your lower body - targeting your glutes and hamstrings on the way up, and your core and quads on the way down - but it offers much more than a good workout. A recent study conducted at the University of Michigan cites that exercising in a natural environment versus an urban environment improves cognitive functioning, relieves stress and improves overall well-being.

Calorie Burn
Cross-country:453 calories per hour
Uphill: 627 calories per hour

Research shows that uphill hiking (concentric muscle contractions) helps lower triglycerides, a risk factor for heart disease, while downhill hiking (eccentric muscle contractions) improves the glucose tolerance, the body's ability to remove sugar from the blood.Both up - and downhill activities help reduce LDL cholesterol and promote weight loss.

Homework :)