Tasty Tuna Lettuce Wraps
Who needs bread weighing them down?
These tasty tuna lettuce wraps are so much better than a traditional tuna sandwich, and will leave you feeling light and lean.
Use wild-caught Albacore Tuna packed in water.
Servings: 2
Here’s what you need…
- 1 (5oz) can Albacore Tuna, packed in water
- 3 celery stalks, diced
- 1 Tablespoon relish
- 2 Tablespoons light mayonnaise
- 2 teaspoons mustard
- 2 teaspoons dried dill weed, plus more for garnish
- dash of freshly ground pepper
- 1/2 cup purple cabbage, shredded
- 4-6 butterhead lettuce leaves, washed
- In a medium bowl, flake the drained tuna with fork. Add celery, relish, mayo, mustard, dill and pepper. Mix well.
- Place lettuce leaves on plates, evenly divide cabbage on the leaves and then fill with tuna mixture. Sprinkle with dried dill weed.
Nutritional Analysis: One serving equals: 148calories, 7g fat, 434mg sodium, 7g carbohydrate, 2g fiber, and 13g protein.
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5 Easy Ways to Drop 5 Pounds
I’d like to share five simple strategies with you for shedding five pounds of fat before the holidays.
But first let me clear something up.
Weight loss can be put into two categories.
- The first is a fully concentrated effort. This is where you dedicate yourself to counting every calorie and slaving away in the gym. The pounds come off, but once you relax the regimen your weight goes right back to where it was.
- The second is a combination of simple lifestyle changes. This is where you change a few key factors about what you eat and how you exercise, without making it a fulltime job. This type of weight loss is gradual and permanent, since you are able to maintain it long term.
The five simple strategies below all fall into the lifestyle change category. These strategies may seem ridiculously simple, but do them over an extended period of time and you will see amazing, permanent results.
Strategy #1: Ditch Your Diet Soda
Studies are coming out that link diet soda to weight gain.
Researchers from the University of Texas Health Science Center at San Antonio concluded that those who drank two or more diet soft drinks a day had the largest waistline increases—about five times more than that of non-drinkers. They stated, “Data from this and other prospective studies suggest that the promotion of diet sodas as healthy alternatives may be ill-advised: they may be free of calories, but not of consequences.”
Bottom line: Artificial sweeteners are addictive, lead to waistline increases, and cause you to crave sugary foods. By cutting diet soda out of your daily routine, and replacing it with water, you will lose inches and pounds—effortlessly.
Strategy #2: Swap Sandwich Bread for Lettuce
Move over bread, lettuce is better.
It’s time to re-define your sandwich. While bread has tradition on its side, lettuce wraps offer you weight loss and increased energy. Try my Tasty Tuna Lettuce Wraps recipe below.
Bottom line: Eating bread and other starchy foods always leads to extra pounds, so change your ways. Swap your sandwich bread for lettuce for 30 days and see how much you will effortlessly lose. I bet you’ll feel more energetic after lunch too.
Strategy #3: Trade Slow Cardio for Intense Intervals
Doing slow cardio will not give you results.
In order to really make your workout effective, you need to turn up the intensity. If you love the treadmill, then do a series of sprints throughout your workout. If you’re a swimmer, then push yourself extra hard every other lap.
Bottom line: Doing slow, easy cardio will not give you the streamline body you want. Only intense intervals will do that for you. Pepper your workout with bouts of intense cardio and watch as the fat starts to disappear.
Strategy #4: Avoid Sugar 99% Of The Time
Sugar will cause you to gain weight every single time.
There’s really no way around that simple truth. Sugar is standing between you and your perfect body. If you’re serious about looking and feeling great, then understand that sugar has no place in your diet.
Bottom line: If you avoid sugar 99% of the time, then you will be on your way to a lean and energetic body. If it’s your birthday or a special holiday, then partake in a small amount of sugar, but make that the exception and not the rule.
Strategy #5: Exercise With A Professional
People who work with a personal trainer get better results than those who attempt to do it on their own. Just look at my clients and their amazing transformations, and you’ll see what I mean. Each workout will push you to your limits, challenge your body and deliver the results you’re looking for.
Bottom line: Surround yourself with the right “peer group,” and results will manifest themselves.
Steve Jobs, Timeless Wisdom, Living Relentlessly
We hope you’re October has been going well. Actually, awesome.
It’s been super busy, the good stressful (eustress), and inspiring here on the Adventure Health & Fitness – Boot Camp front. Still getting the new location ready to rock and gearing up for a kick-butt boot camp this coming Monday…can’t wait to get back with our amazing campers @ 5:30am.
October is also a weird month this year with the variety of thoughts that are rolling through my mind. I’m sure you can relate…
Basically, it’s like a satire and movie reel where I’m 12 different characters with 30 different emotions. But more on that another time.
Shifting gears and a quick story:
2 days ago I was in the library. Yes, the library. I then saw the cover of Time magazine with Steve Jobs on it.
Something told me to pick it up and read it. (I haven’t read Time in quite some “time”)
As I began to read about Steve Jobs my mind, eyes, and heart began to open.
It is with a heavy heart that I write the rest of this:
Last week Steve Jobs (of Apple) passed away from what else, cancer. It’s saddening and frankly, infuriating. Anger and sadness are common with cancer, simply when you hear of it even when you do not personally know the person.
It was this month last year when my Mom was rushed to the hospital. When I woke up one chilly morning to the screeching of my cell phone and a frantic voice on the other end. The images come speeding back and the numbness follows. (more on this in a few weeks)
The parallels between Steve Jobs and my Mom and I are erie. As I read more about him and the remarkable man that he was, I can’t help but come across these facts that captured my mind:
Steve Jobs was 56. My Mom was 56.
His Mother never went to college and his Father never graduated high school.
My Mother never went to college and my Father never graduated high school.
The love of his life’s name is Laurene Powell.
The love of my life’s name is Laura Powell.
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I leave you with these wonderful words of wisdom from Steve Job’s Stanford University Commencement Speech in 2005:
“No one wants to die. Even people who want to go to heaven don’t want to die to get there. And yet death is the destination we all share. No one has ever escaped it. And that is as it should be, because death is very likely the single best invention of life. It is life’s change agent. It clears out the old to make way for the new. Right now the new is you, but someday not too long from now, you will gradually become the old and be cleared away. Sorry to be so dramatic, but it is quite true.
Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma — which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice. And most importantly, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.” -Steve Jobs
(thank you to Laura for sending this to me)
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Live Relentlessly,
Wild Blackened Catfish
Mike and Laura here, and we hope you are having a great weekend.
Try this “caveman” recipe….Any caveman would be proud of this catch!
Wild caught catfish is delicate and flaky, with loads of flavor. Catfish contains healthy fatty acids, provides complete protein, is a source of vitamin B-12, and is low in mercury. Pair it with dark leafy greens and some fruit for the perfect caveman meal.
Servings: 4 Here’s what you need…
- 2 teaspoon olive oil
- 4 fillets wild caught catfish
- blackened seasoning (try Cajun’s Choice)
- 1 lemon, sliced
1. Preheat oven to 350. Lightly oil a glass pan.
- Coat the catfish fillets in the olive oil. Generously apply the seasoning to both sides of each fillet.
3.Line the fillets in prepared pan, and top with sliced lemon.
- Bake for 25-30 minutes, until flaky.
Nutritional Analysis: One serving equals: 160 calories, 9g fat, 120mg sodium, 0g carbohydrate, 0g fiber, and 17g protein.
Keep kickin’ butt,
Mike and Laura
p.s. Indoor (Oct – Dec) fitness boot camp calendar is LIVE:
http://www.northjerseybootcamp.net/site/calendar.php?location=Montclair%2C+NJ&id=260
Salmon and Broccoli Scramble
Salmon, broccoli and eggs combine for the perfect protein-packed breakfast. Add a side of avocado for healthy fats and a serving of fruit for a delicious start to your day.
Servings: 2
Here’s what you need…
- 1 teaspoon olive oil
- 1 cup fresh broccoli, cut into small pieces
- 2-3 organic eggs
- 8oz grilled or smoked salmon, separated into small pieces
- dash of salt and pepper
Nutritional Analysis: One serving equals: 225 calories, 12g fat, 557mg sodium, 6.5g carbohydrate, 1g fiber, and 33g protein.
Motivate your friends, family and co-workers! Help us spread the word and change lives, feel free to email this link..thanks!
-Laura and Mike, Passionate Boot Camp Coach’s and Body Transformation Experts
NO EXCUSES – It’s Time
Mike here and I hope you are enjoying the final 18% of your Summer. A lot is happening in our lives (Laura and I and, of course, yours too).
So what does that mean?
That means that it’s so ridiculously easy to come up with excuses. Excuse for this, excuses for that.
We have some exciting stuff going on…Laura and I are in the process of moving into a new apartment and preparing for something BIG.
Something big when it comes to revolutionizing the way group (personal training) workouts are done…a new physical location is currently under construction and will launch on or around October 1st!
Adventure Health & Fitness is born.
Our 5:30am Adventure boot camps and the amazing Women who attend them are going strong and we’re feeling unstoppable. We will continue to revolutionize our 5:30am fitness boot camps as well (such as with our good old kettlebells and metabolic circuits).
So why do I tell you this?
Because there is a lesson, because I’m human. Because there are about 79 “to-do’s” on my list right now, big ones (just like I’m sure you have on your to-do list).
And you know what, I’ve only gotten 3 workouts in during the past 2 weeks. This is not acceptable.
So I looked in the mirror this morning and said (not literally), “Taking the time to do a 40 minute workout 3-4x per week is not difficult. No more excuses…!”
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Here you go, enjoy and hope this helps:
You’ve been doing it for a while now, probably longer than you realize. Again and again, you come up with a reason why you’re going to start TOMORROW.
Before you know it, you wake up one morning and you’re 5 lbs, 10 lbs, or 15 lbs heavier than you were a few months ago.
Enough is enough. Now is the time to stop making excuses, to stop putting your fitness on hold, and to start working out.
Don’t Let Age Get the Upper Hand
With every year that passes, your body conspires to make getting into shape harder. Your metabolism slows down as you age, adding weight that you’ll have a harder time shedding. Your growth hormone production slows down, making it even more of a challenge.
What might have been a snap at 20 will take more time and effort at 45, if you slack off.
Here’s the good news: You CAN absolutely get fit at ANY age! BUT….the longer you put it off, the harder it will be to make those changes.
Your body is more primed to respond to exercise right NOW, than it will be even 6 months from now. And, if you happen to be that 45 year old who starts working out today, know that soon enough you’ll be fitter than a 20 year old who’s sitting around still making excuses.
We’ve seen this time and time again.
The Chicken or the Egg?
It could be that you’re overweight and think you need to lose a few pounds before you start working out. So, you’ve decided that you’re going to lose weight by dieting BEFORE you start an exercise program. You’ve even got a list of groceries to restock your fridge and pantry with and to start you on your way.
It’s true that watching what you eat is a huge part of a fitter, trimmer life. But studies show that making the switch to healthier eating is easier when you’re already working out regularly.
Exercise will cause you to crave healthier foods, encouraging a fit diet to come more naturally, and the pounds to melt off quicker!
Laziness Makes You Even More Tired
Maybe you’re waiting around until you feel less exhausted and fatigued by work, family, and everything else that goes on. Chances are, you will ALWAYS have a ton of things going to that will zap up your energy.
More good news: Exercise will INCREASE your energy throughout the day, so you will have more clarity and be able to get more done during your day. Plus, your metabolism will function at higher levels for up to 24-36 hours after a true metabolic workout.
You’ve just got to get the ball rolling!
It’s a Mental Game
Fitness is about being proactive mentally AND physically – putting it off will actually psyche you out! Adding regular exercise isn’t necessarily easy. But the longer you wait to begin working our regularly, the more insurmountable a challenge it will seem.
Put the kibosh on negativity before it starts to impact your drive to workout and live healthier. The little engine that could do did do because he was already doing.
Decide right now to stop your excuses and take the first step.
_________________________
Enjoy, smile, be fit.
Committed to YOUR Success, Mike and Laura
p.s. Personally I LOVE the 5:30am boot camp workouts and so do our amazing campers. These will continue to go strong in the winter as we’ll be in the Dome in Montclair every Mon, Wed, and Fri beginning in mid-October…
But if you cannot do the 5:30am camp due to work, etc…be sure to email me if your’e interested in the pre-launch of our physical group training location. We’ll have 3-5, 45-minute time slots on most days of the week.
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Check out this fun pic of Laura and I, A day after Jeter got his 3,000th hit:
Montclair Adventure Boot Camp – A fun video!
Check out our new, hot-off-the-presses video…(Escape the Ordinary Workout)
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Continue to enjoy summer and keep your workouts fresh, fun, and focused!
Michael and Laura
Free Adventure Boot Camp in Montclair on Sat, July 23rd @ 8:30am!
As a special bonus to our current Adventure Boot Camper’s, and as a way to give the community a kick-butt and unique boot camp workout, we’ve decided to hold a BONUS and FREE boot camp session on Saturday, July 23rd. Click here for all of the details.
Join the fun and experience a true fitness boot camp workout specifically for Women. Read below for ALL of the info and where we’ll be in the park. Also, watch the quick video that we just shot (literally) showing you where in the park we’ll be on Saturday.
**We will be located directly next to the parking lot on the grassy area of the Watchung Ave. entrance to the park. Enter off of Watchung Ave. and park in the lot. We will be directly to your left immediately before you turn into the parking lot (by the baseball fields)**
Campers, bring your friends and family and show them how you kick butt @ camp!
Committed to your success,
Laura and Michael
==> reserve your spot here: http://www.northjerseybootcamp.net/site/contact.php <==
Montclair Adventure Boot Camp – “No Excuses”
Super (duper) boot camper Clare H. passed on this motivational, and frankly, kick ass video.
It’s VERY true to say the least. Please check it out and be (re) energized.
Thanks Clare!
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Camp update:
As a special bonus to our current Adventure Boot Camper’s, and as a way to give the community a kick-butt and unique boot camp workout, we’ve decided to hold a BONUS and FREE boot camp session next Saturday, July 23rd. Click here for all of the details and we’ll see you there!
Join the fun and experience a true fitness boot camp workout specifically for Women.
Campers, bring your friends and family and show them how you kick butt @ camp!
Committed to your success,
Laura and Michael
==> reserve your spot here: http://www.northjerseybootcamp.net/site/contact.php <==
Montclair Boot Camp – Grilling it’s way to Lean this Summer!
Grilling is the most popular pastime of summer. And this summer Montclair Adventure Boot Camper’s are grilling their way to a lean body!
While outdoor cookouts are a great opportunity to relax and visit with friends and family, did you know that the average barbecue meal exceeds 1500 calories? That’s almost an entire day’s worth of calories in one meal.
That type of eating will do some serious damage to your waist over the course of the summer.
The good news is that barbecue season doesn’t have to be fattening. In fact, with a few small changes to your barbecue menu, you can turn summer into the perfect opportunity for weight loss.
So before you slather on the sunscreen and fire up your grill, read the following tips to grill your way lean this summer.
On the Grill: Believe it or not, grilling is actually a very healthy way to cook meat. Of course the type of meat that you choose will make all of the difference. Burgers and hot dogs are traditional barbecue meats, but they aren’t the healthiest. Try the following:
- Choose lean cuts of beef, pork or poultry
- Marinade with low fat dressing
- Make hamburgers with extra-lean ground beef
- Take the skin off chicken before grilling
- Replace beef patties with ground turkey patties
- Grill up salmon or cod
- Forego the meat and grill veggie burgers
Side Dishes: This is where most people run into trouble. Barbecue side dishes are typically filled with loads of fat. Creamy coleslaw and potato salads can hold as much as 15 grams of fat per serving. Try the following instead:
- Make veggie kabobs and grill them
- Grill bok choy (see recipe below)
- Replace the mayo in your salads with low-fat mayo
- Serve fresh salad with light vinaigrette
- Try whole-grain macaroni for your pasta salad
- Grill up corn on the cob (pass on the butter)
- Put out a veggie tray with low fat dip
Drinks: Most people don’t realize that beverages play a big role in summer weight gain. Margaritas, beer, soda pop and punch all contain lots of empty calories. Try the following:
- Drink water, it is always your healthiest option
- Stick with light beer
- If you have to have a soda pop stick with diet
- Brew unsweetened ice tea and serve with lemon
Dessert: Yes, there are ways to satisfy your sweet tooth while getting lean. Think outside of the box instead of turning to the typical fattening options like ice cream, pie, cake or cookies. Try the following:
- Grill mango, banana and pineapple on kabobs
- Stick with sorbet instead of ice cream
- Replace peach pie with grilled peach halves
- Choose light ice cream over regular
Remember, it’s ok to splurge every once in a while. Enjoy yourself. Just keep in mind that by taking a few of the above suggestions you can enjoy great food while getting back into great shape.
Enjoy,
Laura, Mike, and Esteban
p.s. We’re gearing up for our 3-week August boot camp, join the fun and even if you have a vacation planned…stay in the groove by coming to Adventure Boot Camp when you’re here. Just shoot us an email with any questions by clicking here