Articles from March 2011



Round Rock, Cedar Park, Georgetown, and Pflugerville Personal Training

Portion Size Estimates Here’s a fast and simple way to know if you’re really eating a single portion. Carbohydrates What it is: As the body’s main fuel source, carbohydrates help build energy for the brain and muscles. Carbs  include whole grain breads, pastas, brown rice, couscous, quinoa and potatoes. Portion Size:  A fistful is equal to one serving of carbs (this will [...]

cedar park boot camp by SWAT Boot camp

Great rates for our bootcamps at williamson co park. 20+ year experienced trainer leading your thru an effective, unique workout that delivery on the results. Modification for all level.   Smaller size camps so trainer can give you attention.   Awesome supportive group. We have all ages and sizes.

Lean down week 2 Mar 21 2011, by trainer June

this weeks meals will consist of: chicken meatloaf, seasoned baked red potatoes, stirfry brocilli and califlower 3/4 pound of ground cooked Bison (95% lean) 2 chicken cultets. 5am Breakfast:  10 grain hot cereal (1/4 cup dry) cooked with ½ water and ½ heb skim mootapia (can use lite coconut mik instead of skim) with ¼ [...]

Trainers tough workout

this is the trainers kickass workout: wide pullups into BB sqauts 4 sets, “T” bar row with deadlifts and leg curls, 3 sets, “T” bar row with Lat pull back to “T” bar row, 3 sets, Smith heavy lunge 5 sets, 15 reps per leg, finshed with deep squats and plyo jump squats.. my glutes [...]

Lean down eating plan: Mar 2011

20 to 30 grams of good fats per day         limited dairy intake to 1 serving per day         dry spices only             1 beef serving per week: 96 to 99% lean: 3 to 4 oz only     measure your olive oil or [...]

Weekly meal planning: to get lean or lose weight

Today is Sunday March 13th and i just spend 90 minutes today and 20 minutes yesterday preparing my main meals for the week. Saturday i cooked jasmine white rice and 6 serving of grass feed chili, lean with some kidney beans and lots of spices for taste. Sunday i cooked 1.5 pounds of shrimp with garlic, [...]

Baby Spinach Goat Cheese Omelettes

2- 1 oz slices whole grain bread 4 tsp raw honey Omelettes: 2 Large eggs 5 egg whites 1/4 c skim milk 2 tsp safflower oil and /or spray pam Fillings: 2 C baby spinach 4 scallions finely chopped 1/2 tsp rosemay 2 oz goat cheese crumbled 1/4 tsp sea salt  in med bowl, whisk [...]

Women and strength = great metabolic rate

Ladies don’t be scared of weights…  they are your best friend when it comes to managing your weight, reducing body fat, and keeping your arms, legs, abs and glutes tight and shapely. No bulk just a beautiful lean contured body!