Beth Chamberlin: On a Mission!

Posted September 16, 2009 by punchgymlv
Categories: Uncategorized

chamberline0001

 

As many of you know, Beth Chamberlin, star of “The Guiding Light,” is a huge fan of kettlebell training and Punch Kettlebell Gym. She is even a certified Art of Strength instructor and created her own workout DVD! It is her goal to encourage other women to train with kettlebells, and here she is on ABC News spreading the word (just follow the link):

Beth Chamberlin talks about kettlebell training

Labor Day!

Posted September 5, 2009 by punchgymlv
Categories: Uncategorized

Well, it’s Labor Day weekend, the unofficial end of summer. Here are a couple quick and easy recipes that can fit inot your summer sendoff menu:

mac and cheese

No Bake Macaroni and Cheese

  • 8 ounces whole-wheat elbow noodles, (2 cups)
  • 1 10-ounce package frozen chopped broccoli
  • 1 3/4 cups low-fat milk, divided
  • 3 tablespoons flour
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground white pepper
  • 3/4 cup shredded extra-sharp Cheddar cheese
  • 1/4 cup shredded Parmesan cheese
  • 1 teaspoon Dijon mustard

 

  1. Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add frozen broccoli and continue cooking, stirring occasionally, until the pasta and broccoli are just tender, 4 to 5 minutes more.
  2. Meanwhile, heat 1 1/2 cups milk in another large pot over medium-high heat until just simmering. Whisk the remaining 1/4 cup milk, flour, garlic powder, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; return to a simmer and cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes. Remove from the heat and whisk in Cheddar, Parmesan and mustard until the cheese is melted.
  3. Drain the pasta and broccoli and add to the cheese sauce. Return to the heat and cook, stirring, over medium-low heat, until heated through, about 1 minute

4 servings. Per serving : 412 Calories; 13 g Fat; 56 g Carbohydrates; 22 g Protein; 7 g Fiber

power salad 

Power Salad

  • 6 cups mixed, salad
  • 1 cup shredded carrots
  • 2 tablespoons red onion, chopped
  • 1/4 cup dressing, such as Creamy Dill Ranch Dressing
  • 10 cherry tomatoes
  • 4 slices roast turkey breast, cut up (3 ounces)
  • 2 slices reduced-fat Swiss cheese, cut up (2 ounces)

Toss greens, carrots, onion and dressing in a large bowl until coated. Divide between 2 plates. Arrange tomatoes, turkey and cheese on top of the salad.

2 servings. Per serving : 180 Calories; 4 g Fat; 19 g Carbohydrates; 21 g Protein; 6 g Fiber

One-legged deadlift

Posted September 3, 2009 by punchgymlv
Categories: Uncategorized

One legged deadlifts are a great way to target your hamstrings and glutes and help improve your balance and coordination at the same time.

Picture 221

Begin by holding a kettlebell with two hands and your feet together. Make sure your shoulders are relaxed.

Picture 224

Balance on your right leg, keeping a slight bend in your knee. Think about pushing your hips backwards, rather than trying to reach the floor with your kettlebell. You want to keep your back and hips in a straight line. Push your heel into the floor. It also helps to keep your head in a neutral positon (don’t look straight down at the floor; instead, look ahead or slightly in front of you on the floor).

Picture 222  Picture 223

If you want to use a heavier kettlebell, you can also do this exercise by keeping both feet on the floor throughout the movement, similar to a Romanian deadlift. Keep your feet shoulder width apart, and as you push your hips back, think about reaching behind your heels with the kettlebell.

Grab and Go

Posted August 28, 2009 by punchgymlv
Categories: Uncategorized

muffin

Lemon Raspberry Muffins

1 lemon
1/2 cup sugar
1 cup nonfat buttermilk
1/3 cup canola oil
1 large egg
1 teaspoon vanilla extract
1 cup white whole-wheat flour or whole-wheat pastry flour
1 cup all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1 1/2 cups fresh or frozen (not thawed) raspberries

1. Preheat oven to 400°F. Coat 12 large (1/2-cup) muffin cups with cooking spray or line with paper liners.
2. Use a vegetable peeler to remove the zest from the lemon in long strips. Combine the zest and sugar in a food processor; pulse until the zest is very finely chopped into the sugar. Add buttermilk, oil, egg and vanilla and pulse until blended.
3. Combine whole-wheat flour, all-purpose flour, baking powder, baking soda and salt in a large bowl. Add the buttermilk mixture and fold until almost blended. Gently fold in raspberries. Divide the batter among the muffin cups.
4. Bake the muffins until the edges and tops are golden, 20 to 25 minutes. Let cool in the pan for 5 minutes before turning out onto a wire rack. Serve warm.

NUTRITION INFORMATION: Per muffin: 185 calories; 7 g fat; 27 g carbohydrate; 4 g protein; 2 g fiber

quiche

Mini Mushroom and Sausage Quiches

8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces
1 teaspoon extra-virgin olive oil
8 ounces mushrooms, sliced
1/4 cup sliced scallions
1/4 cup shredded Swiss cheese
1 teaspoon freshly ground pepper
5 eggs
3 egg whites
1 cup 1% milk

1. Position rack in center of oven; preheat to 325°F. Coat a nonstick muffin tin generously with cooking spray.
2. Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions, cheese and pepper.
3. Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup.
4. Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.

NUTRITION INFORMATION: Per quiche: 90 calories; 5 g fat; 3 g carbohydrate; 9 g protein; 0 g fiber

30 Seconds

Posted August 26, 2009 by punchgymlv
Categories: Uncategorized

The key to this workout is the 30 seconds of rest between each round. Each round is 2 minutes.

Round 1

One leg OH Press (1 min. each side)

Round 2

One leg DL (1 min. each side)

Round 3

Alternating chest press (30 sec. each side x2)

Round 4

2 handed swings

Round 5

Snatches (1 min. each side)

Round 6

Super plank (30 sec. x2)

Mountain climbers (30 sec. x2)

Round 7

OH Squat (1 min. each side)

Round 8

Pushup (30 sec. x2)

Plank hold (30 sec. x2)

Round 9

Swings

Round 10

Snatches

Round 11

Lunge with a twist (1 min each side)

Round 12

One arm row (1 min. each side)

Round 13

Getup situp (1 min. each side)

Round 14

Swings

Round 15

Snatches

Have fun!

So Hot, It’s Cool

Posted August 21, 2009 by punchgymlv
Categories: Uncategorized

It’s supposed to be 110 degrees here in Vegas, so what better way to beat the heat than with ice cream! Ice cream can be a little calorie-indulgent, though, so let’s do the next best thing: popsicles!

banana pudding pop

Banana Pudding Pops

1/3-1/2 cup light brown sugar
2 tablespoons cornstarch
Pinch of salt
2 cups low-fat milk
2 teaspoons vanilla extract
2 cups diced bananas (about 2 large)

1. Whisk sugar to taste, cornstarch and salt in a large saucepan. Add milk and whisk until combined. Bring to a boil over medium heat, whisking occasionally. Boil, whisking constantly, for 1 minute. Remove from the heat and stir in vanilla.
2. Put about half the pudding in a food processor or blender and add bananas. Process until smooth. (Use caution when pureeing hot liquids.) Stir the mixture back into the remaining pudding.
3. Divide the mixture among freezer-pop molds. Insert the sticks and freeze until completely firm, about 6 hours. Dip the molds briefly in hot water before unmolding.

NUTRITION INFORMATION: Per serving: 82 calories; 1 g fat; 18 g carbohydrate; 2 g protein; 1 g fiber

creamsicle

 Vanilla Orange Freezer Pops

1 1/2 cups orange juice
1 1/2 cups low-fat vanilla yogurt
1-2 tablespoons sugar
1/2 teaspoon vanilla extract

1. Whisk orange juice, yogurt, sugar to taste and vanilla in a medium bowl.
2. Divide the mixture among freezer-pop molds. Insert the sticks and freeze until completely firm, about 6 hours. Dip the molds briefly in hot water before unmolding.

NUTRITION INFORMATION: Per serving: 53 calories; 1 g fat; 10 g carbohydrate; 2 g protein; 0 g fiber

mocha

Mocha Ice Pops

2 1/2 cups hot brewed coffee
4-5 tablespoons sugar
2 tablespoons unsweetened cocoa powder
1 cup half-and-half
1/4 teaspoon vanilla extract
Pinch of salt

1. Whisk coffee, sugar to taste and cocoa in a medium bowl until the sugar has dissolved. Whisk in half-and-half, vanilla and salt until combined.
2. Divide the mixture among freezer-pop molds. Insert the sticks and freeze until completely firm, about 6 hours. Dip the molds briefly in hot water before unmolding.

NUTRITION INFORMATION: Per serving: 54 calories; 3 g fat; 7 g carbohydrate; 1 g protein; 0 g fiber

Today’s Workout

Posted August 19, 2009 by punchgymlv
Categories: Uncategorized

Today, I wanted to mix it up a little, so I added repetitions to our workout. Here’s what we did:

Round 1: Warmup

Snatches            (3 minutes)

(Each round is for 3 minutes, with 45 seconds rest in between)

Round 2

10 repetitions of 2 handed dead swings

10 repetitions  2 handed swings

(Repeat for 3 minutes)

Round 3

10 reps seated see-saw press

10 reps double kb chest press

Round 4

10 reps double kb suitcase dl

10 reps double kb cleans

Round 5

5 windmills on each side

10 figure 8 to hold

Round 6

5 clean and press each side

Round 7

25 russian twists

10 super planks

Round 8

10 renegade rows

10 squat thrusts

Round 9

10 straight leg deadlifts

10 kb squat

Round 10

5 one arm swings on the left, then

5 high pulls on the left,

repeat on right side


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