It’s Anyone’s Game

While being interviewed after her victory, Helen revealed the secret behind her staggering weight loss. “Who knew diet and exercise really were the answer?” It always comes back to diet and exercise. When it comes to losing weight forget about the fad diets, the pills and the potions. Focus on your diet and focus on your exercise plan then you too will see amazing results.

It’s mango season! If you’ve been hesitant to try tofu then this is the perfect recipe for you. The mango and ginger marinade gives the dish a sweet and tangy flavor that is hard to beat. Choose mangoes that are ripe, but not overripe. The fruit should give only slightly when squeezed. Serve with brown rice and fresh steamed broccoli.
Yield: 6 serving 

Here’s what you need…

Marinade:

• 2 teaspoons olive oil
• 3 cloves garlic
• 3 tablespoons chopped ginger
• 1/4 cup chopped yellow onion
• 2 large mangoes, chopped
• 1/4 pure maple syrup
• 1 cup vegetable broth
• 2 tablespoons red wine vinegar
• 1/4 cup lime juice
• 1 cup orange juice
• 1/4 teaspoon allspice
• Dash of pepper
• Dash of salt

Tofu:

• 2 pounds extra-firm tofu, drained and sliced
• 1 mango sliced
• 1 red bell pepper, cut into long slices

1. In a medium saucepan combine the oil, garlic, ginger and onion, saute over medium heat for about 5 minutes. Add the chopped mango and sauté for another 5 minutes.
2. Add the maple syrup and vegetable broth, cover and simmer for 35 minutes. Uncover and simmer for another 5 minutes.
3. Add the vinegar, lime juice, orange juice, allspice, pepper and salt. Allow the mixture to cool and then puree in blender until smooth.
4. Place the sliced tofu and mango marinade in a sealable plastic bag or a plastic container with lid. Marinate in the fridge for one hour or overnight.
5. Preheat the oven to 375 degrees. Place the marinated tofu in a single layer on a rimmed baking sheet, reserving half of the marinade. Bake for 20 minutes.
6. Flip over the tofu. Coat the remaining mango slices and pepper slices in marinade and add to pan. Bake for an additional 15 minutes.
7. Serve with brown rice and steamed broccoli.

Nutritional Analysis: One serving equals: 219 calories, 1g fat, 7g carbohydrate, 4 g fiber, and 9g protein.

We hope this finds you well and that you had your fill of chocolate bunnies and sugar eggs until next year!

We (Ron and Jana) just got back from a short trip to California to see our 3-year-old Grandbaby, Marnie, and had a wonderful trip. With recent events, we’ve realized even more how important it is to appreciate family - and it is nice for us to be able to (finally) have the luxury of traveling to spend time with them. 

SWAT is excited to be bringing new advanced skills to our training repertoire. On Thursday, April 16, SWAT will be closed, as we will be conducting an all-day AdvancedCertification with Steve Cotter, Nationally known Master Trainer. Steve will be working exclusively with our SWAT trainers to hone skills and develop new training techniques that will translate into better training for our SWAT clients.

WORKSHOP APRIL 20 - “WHAT YOU NEED TO KNOW ABOUT YOUR HORMONES AND HOW THEY AFFECT WEIGHT MANAGEMENT!”

If you’re doing all the right things with your nutrition and exercise program, and the scale just refuses to budge - there may be underlying issues at play. Join SWAT’s Medical Consultant Dr. Frank Comstock for an informative seminar on what YOU need to know about hormones, and how you can optimize your body’s performance for optimal health.

Dr. Frank will be conducting the seminar at Gold’s Gym North (All are invited!!) on Monday, April 20 at 6 pm. Please come and join us - and get answers to questions about your thyroid, hormones, nutrition and exercise program. Registration fee is $10. Don’t wait - this is important stuff! REGISTER NOW 

SPRING SHAPE-UP TRAINING SPECIAL!

If it’s been a while since you’ve been in, or if you’re ready to start your fitness program pre-Summer, then take advantage of this special offer! Come in now and schedule F.R.E.E. training - an opportunity to try us out at no cost or obligation to you.

You may choose 1 single one-on-one session, or 3 small group training sessions - absolutely -F-R-E-E so you can try it out and see how we work! Just give us a call or email us, and we’ll get you scheduled for your training today! (The group training 3-session offer is good for SWAT-Fit, or small group training only.)

If you want to try kettlebells - we encourage you to choose the one on one!)

Stay tuned for info coming soon on flexible unlimited class scheduling, new programs, and even some special offers to help you make YOUR health a priority.

We truly thank all of you who have shared your stories and support with us, and we look forward to working with you in the very near future!

Sincerely,

Jana and Ron
SWAT Fitness

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That’s right - he’s sick and tired of telling you how important exercise is to your health because YOU DON’T LISTEN. 

He’s sick of explaining how so many of your health problems will improve or even disappear as the result of a consistent exercise program. 

He’s tired of tallying your controllable risk factors which include physical inactivity and obesity. 

So why does he continue to give you the same lecture? 

Because he’s seen exercise change lives. 

He’s even seen exercise save lives. 

A Doctor’s Perspective 

Dr. David Shilling MD has been a family doctor for over 30 years. In that time he’s given a fair number of patients the exercise lecture…with good cause. 
He’s seen firsthand the healing power of exercise. 

Exactly what kind of healing? Dr. Shilling shared the top 5 benefits that he’s seen patients experience as a result of exercise… 

1. Feel Great: The first thing that patients tell Dr. Shilling after starting an exercise program is how much better they feel. “People don’t realize how bad they feel. They get used to feeling bad. Then when they start exercising they feel so much better.” 

Your energy levels boost and you feel great. 

2. Pain Be Gone: Next patients notice a reduction in aches and pains.Chronic muscle and joint pain that they’ve lived with for years begins to fade. For some, joint replacement surgery is postponed. For others, arthritis pain is reduced. 

Your muscles and joints feel better than ever. 

3. Goodbye Coronary Heart Disease: While patients can’t feel this healing benefit of exercise, it is the one that saves lives. Exercise removes two of the major risk factors that lead to heart disease: 1) physical inactivity and 2) obesity. Exercise also increases your good cholesterol (HDL) and lowers your blood pressure. 

Your risk of heart attack or stroke is reduced. 

4. Goodbye Type 2 Diabetes: Patients with type 2 diabetes gain substantial benefits from exercise. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program. 

Your blood sugar levels are better controlled. 

5. Goodbye Sleep Apnea: Patients with sleep apnea are often caught in a destructive cycle. Their weight promotes occurrences of apnea then inadequate sleep promotes weight gain. Dr. Shilling has seen exercise break this cycle. 

Your sleep becomes restful and weight loss becomes easier. 

With all of these benefits it’s hard to see why anyone would avoid exercise. What’s your excuse?

• I know you’re tired…exercise gives you energy.
• I know you’re in pain…exercise alleviates your muscle and joint pain.
• I know you’d rather stay in bed…exercise makes your sleep more restful.
• I know you’re pressed for time…exercise improves your efficiency and extends your life.
• I know you don’t know where to start…that’s where I come in.

Reply to this email or call me at the number above and we’ll schedule a consultation where I can show you the fastest and safest way to reap all of the benefits of exercise. 

Then the next time you see your doctor he won’t give you a lecture. 

He’ll congratulate you.

Do you know your BMI? Your Body Mass Index is a number that helps determine if you are at risk for weight-related diseases. While it is not a perfect measure, it is a helpful tool. BMI values from 18.5 to 24.9 are considered healthy. BMI values from 25-29.9 are considered overweight, and BMI values of 30 or greater are considered obese. 

Calculate your BMI: 1) Multiply your weight in pounds by 703. 2) Divide by your height in inches. 3) Divide by your height in inches again.

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It’s simple, quick and makes the perfect lunch-to-go. Salmon in packed with protein and those omega-3 fatty acids that your body needs. Notice that this recipe doesn’t call for a creamy dressing, but rather a sprinkle of balsamic vinegar. Try this on all your salads and save yourself from tons of extra calories and fat. 
Yield: 1 serving 

Here’s what you need…

• 1 1/2 cups romaine lettuce, chopped
• 1/2 cup smoked salmon
• 1/2 of a hard boiled egg
• 3 cherry tomatoes
• 1 tablespoon green onion, chopped
• 1 kalamata olive, chopped
• 1 teaspoon dried parsley
• Sprinkle of balsamic vinegar

1. Arrange the lettuce, salmon, egg, tomatoes, onion, and olive on a plate.
2. Sprinkle with parsley and balsamic vinegar.

Nutritional Analysis: One serving equals: 170 calories, 6g fat, 5g carbohydrate, 2 g fiber, and 18g protein. 

We can’t figure out why, but people universally neglect to train their legs. It’s a funny thing, since proper leg training will dramatically deliver total body results.

Walk into any gym and you’ll see the bench press taken, the dumbbells being curled-and an empty squat rack in the corner.

Leg exercises are tough, we won’t deny that, but the benefits are more than worth the exertion. 

A Case for Your Legs

Your legs are a major muscle group, so it’s no surprise that training them will get you big time results. Training your legs will…

1. Melt fat from your body. As I mentioned above, leg exercises are tough. Your legs are a large part of your body, so each exercise literally moves your whole body. This is precisely why a good leg workout will fire up your metabolism to melt fat away. You’ll burn more calories while exercising your legs than any other body part. Due to the intense nature of a leg workout, your metabolism becomes elevated for more than 24 hours. That means that for an entire day your body continues to burn extra calories without any extra effort on your part. Who wouldn’t love that?
    
2. Build strength for everyday life. How often do you use your legs? Most of us depend on our legs constantly throughout the day-so wouldn’t it make sense to strengthen our individual mode of transportation? Kind of like putting a super charger on the engine of your car. Exercising your legs isn’t only about increased strength; you’ll also improve your coordination and balance. This means that you’ll be able to do and experience things that you otherwise would have missed. You only live once, right?
    
3. Uncover natural muscle shape. Let’s be honest, toned legs are attractive. I’m not saying that you’re legs will bulge with muscles (unless we trained you for that), but I am saying that consistently training your legs will uncover your natural toned shape. Many of my clients discover a whole new level of confidence after getting their legs back into shape. Women especially enjoy the freedom to wear shorts or a skirt without feeling embarrassed to show their legs. Wouldn’t you love that freedom? Oh, and I should tell you that as you strengthen your legs you’ll also reduce the risk of injury to your lower back because you’ll actually learn to pick things up off the ground the right way.

Best Leg Exercises

Now that we’ve convinced you to pay more attention to your legs, here are three of the top exercises you should do. Each of these exercises have dozens of different variations, so have fun and always keep your workouts fresh and challenging.

1. The Lunge: Start with your feet together, take a large step forward and bend your knees down into a lunge position. Exhale as you press yourself back up to a standing position, or continue through with your step into another lunge.
2. The Squat: Start with your feet shoulder width apart, inhale as you bend your knees, keeping your back straight. Be sure to keep your knees from going past your toes. Exhale as you push back up to a standing position.
3. The Dead Lift: Grip the barbell with a mixed grip (one palm faces you, one doesn’t). Allow the barbell to hang down in front of you as you stand on the platform with your feet shoulder width apart. Lean forward at your waist, keeping your back flat, and bend your knees, bringing the bar down past them. Exhale as you straighten your legs and lift the bar up. When you are standing upright lean back slightly and squeeze the muscles of your lower back. Hold this contraction for a moment. Inhale and slowly return back down to the starting position.

By no stretch of the imagination are these three the ONLY leg exercises that are beneficial in your program. And that’s the other great thing about training your legs… you have tons of options and variations, including kettlebells, crossfit, and group training, which allow you to train your legs while simultaneously giving you a cardio workout and making it fun - without having to do a boring “machine workout.” 

Want to know more about leg exercises and which ones are the best for you? Are you finally ready to get into the best shape of your life? Let SWAT help. 

Reply to this email or call SWAT at the number above and we’ll schedule a consultation where you and I can assess your goals and we can show you the fastest and safest way to reach them.

Blueberries are being called a “super food” by many nutritionists. Recent research has shown that blueberries are the fruit with the highest antioxidant activity. They have even been shown to improve memory and coordination and to slow the development of degenerative diseases. 

Snack on fresh or dried blueberries instead of processed sweets – not only are they healthier, you’ll also lose weight.

Use this recipe for a light dinner or quick lunch. It’s easy to make, tastes delicious and is low in fat. What’s more it’s full of natural protein. And guess what? Lentils are packed with cholesterol-lowering fiber. 
Yield: 8 servings

Here’s what you need…

• 1 tablespoon olive oil
• 1 cup finely chopped onion
• 1/2 cup finely chopped carrot
• 1/2 cup finely chopped celery
• 2 teaspoons salt
• 1 pound lentils, picked and rinsed
• 1 cup peeled and chopped tomatoes
• 2 quarts chicken broth, fat free, reduced sodium
• 1/2 teaspoon ground coriander
• 1/2 teaspoon ground toasted cumin
• Optional, spoonful of fat free cottage cheese
• Optional, dried parsley

1. Put the olive oil in a 6-quart Dutch oven and place over medium heat. Add the onion, carrot, celery and salt. Sauté for 6 to 7 minutes.
2. Add the lentils, tomatoes, broth, coriander and cumin; stir to combine. Increase the heat to high and bring the mixture just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, about 40 minutes.
3. Using a stick blender, puree the soup to your desired consistency. Serve with cottage cheese and sprinkle with dried parsley if desired.

Nutritional Analysis: One serving equals: 240 calories, 2g fat, 35g carbohydrate, 18g fiber, and 16g protein.