What a delicious way to satisfy your sweet tooth. These homemade protein bars are quick to make, about 20 minutes from start to end, and they make a healthy on-the-go snack. You may want to make a double batch and store extras in the freezer. 

Servings: 8 bars 

Here’s what you need…

2 1/2 cups oats

1/2 cup chocolate whey protein powder 

1 teaspoon cinnamon

2 tablespoons organic peanut butter

3 egg whites

2 mashed bananas

1 tablespoon honey

4 tablespoons nonfat milk

Preheat oven to 350 degrees and coat an 8×8 pan with non-stick spray. 

Mix the oats, protein powder and cinnamon. Add peanut butter and stir until well combined. Add egg whites, bananas, honey and milk. 

Spoon the mixture into the prepared pan. Place in the oven and bake for 15 minutes or until set. Remove from oven and allow to cool slightly before cutting into 8 bars. 

Nutritional Analysis: One bar equals: 185 calories, 4g fat, 27g carbohydrate, 4g fiber, and 11g protein. 

Recipes | No Comments »

Greetings, Friends!

We have a lot going on at SWAT and want you to be a part of it! If you’re feeling the pinch of the economy, you’ll want to take advantage of these great opportunities to get involved and get quality fitness training at an affordable price. Here’s what’s coming up:

OPEN HOUSE AND GRAND OPENING November 7-8

PLEASE join us for the Grand Opening Open House for SWAT Fitness South and the launch of Crossfit in Tucson. With Kombat Kettlebells and Crossfit, we provide the most UNIQUE and progressive training methods available. And group training is both affordable and fun! With us, you know it’s always something a little different….

Friday and Saturday, November 7th and 8th 
*F*R*E*E* workouts between 12-5 both days. Come try it out (we’ll be gentle) and see what the buzz is about. Saturday November 8th from 5-7 pm we will host a small cocktail party (post workout, haha!) Please come and meet our trainers and bring friends and family. All are welcome!

NOVEMBER 15th - KETTLEBELLS IN THE PARK - ORO VALLEY

Our November SWAT event will be held in Oro Valley at the Riverfront Park on Lambert, just East of La Canada at 6 am on Saturday the 15th of November. Bring a friend or two, swing away, and even though it’s early, it will be worth it! We will be offering training discounts to those in attendance.

BECOME A VIBC (Very Important Boot Camper)

We appreciate our loyal campers, and want to show it! Be sure and check out all the new specials and offers on the SWAT Boot Camps for the New Year!

Become part of our VIBC Program
(Very Important Boot Camper) and save over 40% on boot camp in 2009!
Open to Only 30 participants (26 spots left)

Pay up front for a year of boot camp, and you’ll save over $1,000.00. It’s equal to getting 9 camps for the price of 6 (You Get 3 camps ABOLUTELY FREE!) or getting 5 days a week for the price of 3 (Saving over $100 per camp!) 

LEARN MORE about the VIBC offer here

REFER A FRIEND PROGRAM

We’re grateful to those of you who have been so excited about your results and your fitness program that you’ve told your friends! Starting this month - if you refer a friend, you will be handsomely rewarded. If they tell us you sent them in and they sign up for training, you’ll receive a special thank you gift. Please remind them to drop your name!

We appreciate all of you, and thank you for your support and friendship. Wishing you the best this Winter and always. 

Jana and Ron Holland
SWAT Fitness Tucson

Holiday Pounds Loom on the Horizon

It’s here-just look at the seasonal shelves in your favorite store. Retailers refer to this time as the holiday season, but I like to be more accurate. 

Weight Gain season starts now and runs straight through New Year’s. 

The next two months will bring ample opportunity for you to indulge, to enjoy and to expand your waistline. Of course the choice is yours. 

Why do I bring this up now and not mid-way through December? Quite frankly, now is the time for you to plan for the weeks ahead. Once the whirlwind of holiday activities and obligations begins, you’ll be too caught up to put a plan into action. 

So in this moment of clarity, this calm before the storm, let’s outline a plan that will save you from unwanted holiday pounds. 

1) Put Your Feet to the Fire: Exercise is the first thing to go when people get busy, and the holiday season is notorious for deserted gyms. This year do something drastic-obligate yourself to exercise. Promising to yourself isn’t enough, you need to promise to others so that you won’t drop the ball.

Commit to working with a fitness expert – the perfect solution for consistent, challenging and effective workouts. You’ll get the attention and assistance that you need to power through the holidays in better shape than ever – talk about motivating! 

Join a class – we’ve determined that you simply won’t be as effective on your own during the busy holiday season, so joining a class would lend accountability. Stick with something challenging that gets your heart rate elevated and incorporates strength training. Boot camp or kettlebells or Crossfit classes are great choices.

Find a serious exercise buddy – some friends can be the biggest help while others end up pulling you down. When looking for an exercise buddy choose carefully and consider the following questions: 

- Do they share your fitness goals? 

- Are they typically encouraging? 

- Do they stick with things? 

- Are you at the same fitness level? 

Get your spouse involved – what a great way to spend more time together during this busy season, and you’ll be able to support each other in your shared quest for fitness. Decide on an exercise activity that you can both enjoy and set a schedule for your workout dates. 

2) Cut the Fat: I mean this literally. I’m not going to imply that you shouldn’t indulge in any seasonal treats, but think moderation. So often the holidays are used as an excuse to eat until the point of being uncomfortable – would you really miss that bloated feeling? Decide on a few fattening treats to cut out this year.

Do you really need to bring sweets for everyone in the office, especially since you know that you will end up with the leftovers? How about a fruit basket or flower arrangement? 

At holiday parties load your plate first with greens, vegetables and lean meats before breads and heavier foods. Also drink water with your meal and keep alcoholic beverages to a minimum. 

Watch what you drink, most beverages are filled to the brim with calories. Hot drinks from Starbucks, cocktails at parties and eggnog around a crackling fire-all very enjoyable and all filled with empty calories. 

At no other time in the year are we faced with so many sweets. To avoid being a Scrooge, but without adding pounds to your frame, try the one treat rule. Each time you’re in a social situation that involves sweets just eat one, and enjoy your treat slowly. 

If you truly want to enjoy the coming festivities without dealing with added pounds it is all in your hands. The key is your mindset. 

Most people approach the holidays with the mindset that says ‘I deserve to indulge and I shouldn’t have to exercise since it’s the holidays.’ This is fine if you don’t mind entering 2009 a few pounds heavier, a little less healthy, and with lower energy than ever before. 

I believe that you deserve better. I believe that you should enter 2009 in better shape than you are today, healthier than you’ve been in a long time, and with more energy that you thought possible. 

I’m always available to help – call or reply to this email to set up a fitness and consultation with me and I’ll show you how you can see a lot of change over the next few weeks to come.

Forget the Clock

How often do you check the clock while doing cardio? Doesn’t time crawl when you’re busy staring down those last ten minutes? Instead of focusing on every remaining second think of how great it feels to get into shape. Here’s a great way to enjoy cardio: load an enjoyable audio book onto your IPod – you may even end up doing a longer workout!

News | No Comments »

Read some of the news and notes from some of our boot campers who have gotten great results with the SWAT Boot Camp program:

Rosemarie, 64, from Sahuarita says:
This was my first Boot Camp and I must say I had the greatest time! The instructor Steve along with Kim and Steph and all the other ladies were great motivators to keep my fitness goal going. I have gained quite a bit of strength and feel great. So great, that I signed up for another session of 4 weeks going 5 days a week. I love it and enjoy having so much fun while improving my health. It’s a lot cheaper than having to go to a doctor. Especially at my age, as I am 64 years old and wish more ladies my age would participate in sport instead of doctors and pills. Thanks, its the best program I have ever attended.

Bill P, East Tucson tells us:
SWAT was exactly what I needed to kickstart my workouts. I have worked out on and off and needed to be held accountable and the group did just that.

In four weeks, I saw my energy level skyrocket and my strength and endurance improved more than I anticipated. After my wife has our 3rd child, I will most definitely be participating in another boot camp. One last thing, kettlebells rock!!! Thanks Mike!!

Nathan K, NW Tucson writes: 
I was pleasantly surprised to realize that I could be active again even in my busy, fast paced life as a father of two young children. I CAN wake up at 5:00 AM in the morning and start with exercise, I’m not as old as I was starting to feel!

Northwest bootcamp - I never thought I’d be laying down on the asphalt in a dark parking lot in a child’s pose. Ha! Our trainer was Ron and he was always pushing us and coming up with different exercises, making use of the features of the parking lot, even a dumpster! I liked the combination of strength training and cardio work outs. It was nothing fancy and all activities I could do in my backyard or on my own in someone’s parking lot.

It was the group dynamic and Ron’s leadership that inspired us to keep it up 5 days a week for a month. I was a skinny guy who was running out of energy. With this program I have improved my strength and added a significant amount of lean body mass i.e. 8 lbs of muscles. I feel like I have more energy to do the daily tasks at work and hom. Thank you, Ron !

Cris M, Sahuarita Boot Camp 
Steve was the best - he effectively worked with the more fit group members as well as me - since I haven’t worked out in more than 10 years. He kept it interesting doing something very difference every day. I really enjoyed myself, I feel better, and I’m looking forward to continuing on with Steve and SWAT in t he next months swat!

Matt H , 43, East Tucson says:
Ron and Jana - Wow, what a great program you have going here! This was a great experience for me being an ex-athlete 20 years ago who needed a kick in the butt to get back into enough shape that I am now able to do it on my own.

Years of sitting behind a desk, multiple mortgages, kids and the rest of the rat race as excuses to put it off another day. Both instructors, Ron and Tre were great and I do not think that a single workout was the same. Cross training is the rave of the future for young professionals to get into and keep in shape while dealing with a busy schedule.

I feel great and have alot more enery and my mind is so much more clear and sharp. I only lost 6 lbs but my pants are loose and can give the kids a run for thier money at an 8 minute mile at 530 am.

———————–

These are just a few of the many positive responses we’ve gotten about the SWAT Fitness Boot Camps. Let us help you tone up, lose weight, get fit - and discover the YOU you can be.

Jana and Ron

Clients | No Comments »

Monsoons are rolling in, and with school back in session, we are gearing up for a great Fall season of fitness and good health!

CROSSFIT
We just finished our 2 Crossfit Fundamentals Workshops and proudly welcome our first charter members! Congrats to the first 25 members of SWAT Fitness South. We expect an opening within a couple of weeks and are looking forward to providing you with outstanding coaching and group workouts.

KETTLEBELLS
With our newly-Certified RKC Instructors highly trained and super motivated, we are excited to be expanding the Kombat Kettlebells classes! There’s a new class at SWAT East at 5 pm on M-W-F and there are a few openings in both evening and morning classes at both locations. And for added fun - don’t be surprised to see kettlebells in our next boot camp - starting September 15!

YOU’RE INVITED - and please bring a friend or two!
We’re starting a new SWAT Tradition…. a monthly community event to show appreciation for our local community. Please join us for events like a Sabino Canyon Walk on Sat. Sept 13, and a *-F-r-e-e-* kettlebells-in-the-park workout in October. Here’s the calendar

Don’t forget that you can still get Dr. Siegal’s Cookie Diet at SWAT! Boot Camp starts Sept 15, and now if you complete 5 boot camps during 2008, your sixth one is absolutely ^F^R^E^E!

We appreciate all of you, and thank you for your support and friendship. Wishing you the best this Fall and always.

Jana and Ron Holland
SWAT Fitness Tucson

These days you can’t go anywhere without hearing about a new weight loss breakthrough. A pill, a cream, or a new fad diet - you name it and it’s going to solve all of your weight loss problems in 30 days or less. Or not.

The truth is that most of the things you hear about weight loss are hype. Plain and simple.

Here are the top 5 myths about weight loss:

Myth #1: You can spot reduce fat from specific areas of your body

This myth is as old as the hills, yet it persists. It must be that the thought of melting fat from any desired part of the body is so appealing, however untrue it may be.

In reality your body will lose weight wherever it wants to. It’s safe to assume that you’ll lose fat ‘last place on, first place off’. So if you put on weight first in your thighs and then on your waist, then expect it to come off your waist first and then your thighs.

Myth #2: You have to count calories for weight loss

There are so many fad diets out there that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn’t eat.

The truth is that you don’t have to make weight loss such a science. Simply eat healthy fresh foods that haven’t been processed, and eat smaller amounts than you’re eating today.

No brain science there, just results.

Myth #3: You will bulk up with resistance training

I can’t tell you how many times we’ve heard women tell us that they won’t do resistance training because they don’t want to bulk up. Each time I have to hide my smile.

You see, the process of bulking your muscles takes a lot of hard work. You have to consume high amounts of protein and you have to consistently tax your muscles to fatigue. And you have to have the male hormone testosterone coursing through your body. In short, there is no way to accidentally bulk up.

Myth #4: You can get a six pack from crunches

Just focusing on crunches will not make your midsection chiseled. Hey, ab crunches are great, and you should do them, but don’t rely on them to get into great shape.

A trim midsection will only come as a result of proper nutrition, effective cardio and consistent resistance training.

Myth #5: Cardio is the most important exercise for fat loss

Most people think of cardiovascular activities when they think of working out. Going for a run, riding a stationary bike, or taking an aerobics class. Well, times have changed and so should your workout.

The benefits of resistance training now trump straight cardiovascular training. Resistance training strengthens your heart while toning muscles and increasing bone density.

Cardio workouts are not completely a thing of the past, they should fit into your overall plan for health and wellness. The benefits of resistance training, especially in fat loss, are astounding.

Do you have other weight loss beliefs that simply aren’t delivering results? Call or email SWAT today and we’ll help you bust the myths, discover the truth, and create a fitness and fat loss program that will give you the body that you deserve.

Do you know the absolute BEST way to GAIN weight? Not eating. Does that come as a surprise? Fasting for extended periods of time actually slows your metabolism (your body’s rate of calorie burning). Add to that the fact that you will lose muscle and energy by not supplying your body with proper nutrients. Instead eat small healthy meals every 4 hours.

This recipe pulls tantalizing flavor from rosemary, garlic and pepper. Broiling is a healthy cooking method since it doesn’t require that you add fat. Remember to trim any visible fat from the meat before cooking. Servings: 4

Here’s what you need…

• 8 (4oz) loin lamb chops, trimmed of fat
• 1/2 cup dry red wine
• 2 tablespoons Worcestershire sauce
• 1 teaspoon dried rosemary leaves
• 4 garlic cloves, minced
• Freshly ground black pepper
• 1/4 teaspoon salt

1. Heat broiler. Generously pierce lamb chops with fork. Place in shallow dish; add wine. Let stand at room temperature for 15 minutes to marinate.
2. In a small bowl combine Worcestershire sauce, rosemary and garlic; mix well. Set aside.
3. Remove lamb from marinade; discard marinade. Place lamb on broiler pan. Spoon half of sauce mixture evenly over chops; sprinkle generously with pepper. Broil 4 to 6 inches from heat for 4 to 5 minutes or until browned.
4. Turn chops. Spoon remaining sauce over lamb; sprinkle with pepper. Cook an additional 4 to 5 minutes or to desired doneness. Sprinkle lamb with salt.

Nutritional Analysis: One serving equals: 190 calories, 9g fat, 1g carbohydrate, 0g fiber, and 26g protein.

Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.

News | No Comments »

Hello from Los Angeles, everyone!  Our group of trainers are working very hard, and learning so much at this world renowned Russian Kettlebell training, RKC.  We have completed the first 2 days, and the worst is over, I think.  Tomorrow is the shortest training day, at only 7 hours

Friday morning we got right to work.  One of our first tasks was to attempt to pass our snatch challenge.  Requirements are based on the individual’s sex, weight class, and sometimes age (at least for the Master… Mr. Ron Holland).  A master he certainly is, passing his test on the first attempt!  

Many of us passed on our first attempts, including myself.  Those who did not, had a chance to do so today, and will have another attempt tomorrow.

The course has been very in depth.  We have focused on only 3 movements per day, covering every little detail of each move.   We have now covered all 6 fundamental movements taught here.  Each move has been broken down into 1 or 2 techniques at a time, giving us a chance to focus on learning and teaching just a few cues at once.  Each move is taught, practiced, and critiqued over and over, one technique at a time, until every part of the move is covered.

Tomorrow we will be required to train volunteers of varying fitness levels and conditions.  Our completion of the course certification depends on our competency in this, and completing the Grad Workout.  During the Grad workout we will alternate 20 seconds of walking see-saw presses with two kettlebells, 10 seconds of rest, 20 seconds of swings with 1 kettlebell, 10 seconds of rest/setting up for see-saw presses again, etc., for the length of a football field.  The required weight of the kettlebells for each individual will depend on their weight class.  I am glad to say I was lucky enough to get into the lower weight class, YAY!  As some of you know I was right on the border of two weight classes, hoping to make it in the lower class.  This means I can do the Grad Workout with an 8kg (18 lb.) kettlebell, instead of the 12kg (26 pounder.)  

We can’t wait to get back to all of you and make use of all these phenomenal teaching skills we are learning!

Thank you all for the wonderful support you have shown us in this crazy endeavor!  We appreciate you all so much.

It has been a grueling weekend, but we’ve had some fun, and learned so much!

Shauna, Trainers | No Comments »

Wow. Thanks to the 50 brave participants in the free Crossfit workout last Saturday, the event was a huge success. We did the “Fight Gone Bad” workout, modified due to space restrictions, and it was great. It was nice to meet new people, and introduce them to the Crossfit-style of training.

We look forward to doing another event like that soon, and are also planning our Crossfit Foundations Workshop to prepare participants for the Crossfit classes, coming in September at the new facility. Join us August 23 (East Tucson) and August 30 (NW Tucson) for a 4-hour workshop that will include skill building, info on Crossfit, technique and coaching, and of course a workout! Go HERE to register and get one month of unlimited training, PLUS the Foundations Workshop for$299

News | No Comments »

As Tucson’s only licensed Crossfit affiliate, we at SWAT have a great opportunity to introduce you to Crossfit methods, principles and workouts. Is it really that different than what we do now? Well - yes and no.

AT SWAT, we have always emphasized functional movement training, results-driven programs, high intensity workouts, and accountability to your fitness and nutrition program.

With Ron’s and Jana’s backgrounds in military and law enforcement, and trainers who have military and university sports conditioning expertise,  SWAT continues to lead a revolution in fitness training that is scalable for the general public, and above all….. effective and results-based.

What’s new is our affiliation with Crossfit, which has developed a systemized program for fitness and made us Tucson’s first and only affiliated Crossfit facility in Tucson.

As in Introduction to Crossfit for Beginners, SWAT invites you to our CROSSFIT 101: An intro to Crossfit, including background and principles of Crossfit, how it can benefit you, and even a little taste of what a Crossfit workout is all about.

JOIN US SATURDAY, JULY 26TH
SWAT Fitness East - 8-9 am
SWAT Fitness NW - 10-11 am

Come dressed to work out and experience a workout like none you’ve had before.
This workshop is intended for beginners only. Avid Crossfitters will be welcome at future events. 

Please pre-register for the July 26 Intro to Crossfit Workshop. Space is limited, and we expect to fill fast.

Go HERE for more information, and to reserve your space! PRE-REGISTRATION required.

We look forward to meeting you,

Jana and Ron Holland
SWAT Fitness
Crossfit Tucson 

News | No Comments »

We’ve had a great month at SWAT. Our trainers really are the best. There’s a great energy in the studio, and we’re all learning and using new skills to keep workouts fresh, and keep the results coming! Boot camp starts week 2 next week and the trainers are saying they love this group of campers. We’ve started a new Kombat Kettlebells class at SWAT East on Tuesdays and Thursdays at 7 am. Join us for some challenging (but fun) training at SWAT!

Morgan did a contest between her small group training classes, and the results were incredible. Congrats to all participants, and enjoy those one on one sessions with Morgan that you won as a reward. You deserve them! 

With Darrell back from an Olympic lifting workshop, and several trainers on their way to RKC, we’re excited to share the new skills with our clients, who will benefit by learning new moves and making the most of their training.

Keep coming back to hear what our trainers have to say, and feel free to post a comment! Have a great July, and let us know how we can help you reach your health and fitness goals.

Jana

Trainers | No Comments »

What or who do you think of when you think of an “elite body”?  Olympians?  Martial Artists?  Olympic lifters?  Fire fighters?   An elite body should encompass many attributes…. Cardiorespiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Accuracy, Agility, and Balance.

We often think of two or three of these attributes when we decide what our goals will be for our fitness programs.  Sometimes we think of none.  So often a client comes to us wanting to “lose weight” or “get in shape.”  What does that mean to you?  And how will we measure the result?

I suggest that we take a closer look at our bodies, beyond the mirror.  Is “losing weight” going to help you get stronger, more agile, more flexible?  Maybe, but maybe not.

So what if we first look at improving these 10 components of fitness?  Most likely you’ll see if you train at a functional level (ie: representative of normal daily movements/activities)  not only will you gain stamina, strength, flexibility, power, speed, coordination, accuracy, agility, balance, and cardio. endurance… you’ll CHANGE YOUR BODY COMPOSITION… whether that be to lose fat, gain muscle, or both.  You could also argue that this type of training can greatly improve resting heart rate, blood pressure, cholesterol, glucose levels, and on and on.

So how do we combine all these goals into one program?…..CROSSFIT!

CrossFit is a program that encompasses all of these aspects of fitness, to “Forge Elite Fitness.”  Whether you are an olympic athlete, stay-at-home mom, or entrepreneur you can benefit from all 10 of these components to fitness.  You can do CrossFit!

And you are in luck.  S.W.A.T. is now the Tucson CrossFit affiliate.  We will be opening up a new gym specifically for CrossFit and Kettlebell training.  Take some time to check out what this new gym has to offer at http://www.crossfittucson.com/

Shauna, Trainers | No Comments »

Hello, Friends!

Thanks to all of you who took the time to drop by our Summer Solstice Party last weekend. We had a great time connecting with you, and appreciate your support. Although we weren’t able get photos of everyone, we know you were there and thank you for coming by! You can see the pictures we took here

Boot Camp starts July 7th! Get in shape this summer in a fun and encouraging environment, and as Rich Berra likes to say, “Take Control of Your Body with SWAT.” 

Did you STAY-cation instead of VA-cation this year? Spend your summer doing something rewarding. We are offeringSUMMER ROLL-BACK SPECIALS on our top-notch group training packages! Renew or Sign up for 3 months or more of small group training sessions and get 10% off our most current rates. Renewing Kettlebell and Group Training clients - this goes for you, too! Stock up now on sessions and group training. This offer ends on July 15.  

Ron and I (Jana) just got back from Las Vegas where Ron got Kettlebell Certified by IKFF, and Jana lost $60 at roulette.

We’ve moved our blog to www.swatfitness.com/blog and our trainers will be posting weekly progress notes and motivational fitness tips there. Visit often and see what your trainers have to say! Ron, Jana and Mike completed Crossfit Level 1 Certification, and Darrell just completed an intensive Olympic Lifting Workshop in preparation for the upcoming opening of SWAT Fitness South, the home of Crossfit Tucson. Stay tuned. We will be offering pre-opening specials and deals that you j ust can’t pass up! Go to Crossfit Tucson for more info.
We appreciate all of you, and thank you for your support and friendship. Wishing you the best this summer. 

Jana and Ron Holland

News | No Comments »