Cross Training Boot Camp Monmouth County

BBQ Chickpea and Quinoa Bowl with Spinach and Roasted Red Peppers

This incredibly simple dish combines two things that I love; BBQ and bowls.  Buddah bowl recipes are so easy to make, very filling and can be packed with loads of  protein and fiber.  To reduce inflammation, I stick with plant based proteins.  They are cleaner and don’t create an inflammatory response in the body like animal proteins do.

Because chickpeas contain lots of fiber- they help keep you feeling full for longer periods of time.  This means you’ll be less likely to graze on junk which could help you in your quest to lose some excess pounds. Chickpeas also help to stabilize blood sugar levels and offer protein, vitamins and minerals including manganese, folate, copper, iron, zinc and more. They are the heart of this dish, along with the quinoa which- also offers a great serving of protein and fiber.

I wilted down three cups of spinach to add to the dish.  Spinach is rich in iron and actually has about 3 grams of protein per 3.5 ounces.  If you want glowing skin- add spinach to your diet.  It is an excellent source of  folate, chlorophyll, Vitamin E, magnesium, Vitamin A, fiber and Vitamin C. Due to their antioxidant abilities, Vitamins C, E, and A are especially great for your skin.  The magnesium in spinach is helpful in calming nerves and anxiety. In fact, a magnesium deficiency can lead to feelings of depression and anxiety.

To make this dish, sauté 1/2 cup chickpeas with 1/3 cup sliced grape tomatoes in BBQ sauce over a low flame until tomatoes are soft.  To cook the quinoa, combine 1 cup quinoa (this will cook up to about 2.5 cups- use the left overs for other meals or with fruit for breakfast) with 2 cups of water.  Bring to a boil, cover and simmer for about 1o minutes. In another pot, wilt down 3-4 cups of spinach.

If you want the roasted red pepper sauce it’s incredibly easy.   In your blender combine 1/3 cup roasted red peppers with 1/3 cup Earth Balance ‘mayo’.  Blend.  Taste and add a dash of salt and garlic if you would like.

When everything is done, assemble your bowl.  My portion was

  • 1/2 cup cooked quinoa
  • 1/2 cup cooked chickpeas
  • 1/3 cup tomatoes
  • 3 cups baby spinach, wilted down
  • 1/2 of an avocado, sliced
  • Drizzle of roasted red pepper cream sauce on top

My portion had about 14.5g of protein.

About Ultimate Fit Zone’s Boot Camp in Monmouth County

Four different methods of training, one membership at our boot camp gym. Now you can keep your workouts fresh and challenging.  Take advantage of Cross Training (Zone 360), Interval & Circuit Training (IT 360) High Intensity Interval Training (HEAT) and Spin (priced separately).  Scroll down to read descriptions of each.

Your unlimited monthly membership at our boot camp/cross training gym in Monmouth County also entitles you to one complimentary consultation each month with our Holistic Nutritionist on staff.  Get questions answered about nutrition, weight loss and more.  We have special support for beginners.  For more information about beginner boot camp fitness please give us a call at 732-428-2111.

 

 

Better Than Tuna Salad – Raw, Vegan

From the time I was in my early 20s, I’ve always been interested in how our diets could affect our appearance and health. I’m not talking about being overweight or skinny, I’m talking about glowing skin, shiny hair and a healthy heart.  I learned early on that what we put into our bodies had as much of an effect on our outward appearance as what we put on our bodies (lotions, creams, hair serums, etc).

Before switching to a plant-based diet, tuna was a staple in our house.  I valued it’s high protein content for a quick and easy snack.  After learning about the high mercury content found in many fish, especially tuna, I started to realize that I wasn’t being very cautious with what I was putting into my body.  I began looking for other sources of protein that didn’t come with pollutants and heavy metals.  That’s when I discovered the beauty of the plant based diet.

Like many people, I associated protein with animal flesh.  Now I know that the association isn’t very accurate.  Protein is found in nearly all foods.  Proteins are strings of amino acids that are found in nearly all things we eat from the earth including vegetables, beans, legumes, nuts, seeds, grains and more.  Even better- I learned I could trade the side-effects of animal based protein (example mercury from fish) for side-benefits of plant-based protein (all of the detoxifying and beautifying benefits of the vitamins and minerals found in foods from the earth).

I’m not a huge fan of the ‘fake meats’ sold in many supermarkets. I prefer to get texture from natural foods like mushrooms, nuts and seeds.  One of the health food stores near us sells a ‘mock tuna’ salad made up of cashews and sunflower seeds and other seasonings.  My husband tried it and loved it.  I was happy to try to recreate the recipe as the sunflower seeds and cashews offer numerous health benefits including:

  • cardiovascular health
  • healthy cholesterol levels
  • magnesium for energy and to calm nerves and anxiety
  • selenium for thyroid health
  • vitamin E for beautiful hair and skin (and heart health)
  • zinc for a healthy immune system

Canned tuna just can’t offer these same health benefits.

Print

Better Than Tuna Salad - Raw, Vegan

Course lunch
Servings 2 cups

Ingredients

  • 1 cup sunflower seeds *Soak for 4 hours or more
  • 1 cup cashews *Soak for 4 hours or more
  • 2 tablespoons pickle juice *or sub water if you don't have
  • 2 tablespoons lemon juice
  • 1/4 teaspoon sea salt *omit if you have high blood pressure
  • 2 tablespoons dried parsley
  • 2 tablespoons dried dill
  • 2 tablespoons dulse or nori rice seasoning *I used nori rice seasoning because I keep it in the house for stir fry dishes
  • 1/4 teaspoon ground, dried mustard

Instructions

  1. Add all ingredients to food processor.  Pulse until smooth. Taste.  Add more dill or ground mustard as needed.  

About Ultimate Fit Zone’s Boot Camp in Monmouth County

Four different methods of training, one membership at our boot camp gym. Now you can keep your workouts fresh and challenging.  Take advantage of Cross Training (Zone 360), Interval & Circuit Training (IT 360) High Intensity Interval Training (HEAT) and Spin (priced separately).  Scroll down to read descriptions of each.

Your unlimited monthly membership at our boot camp/cross training gym in Monmouth County also entitles you to one complimentary consultation each month with our Holistic Nutritionist on staff.  Get questions answered about nutrition, weight loss and more.  We have special support for beginners.  For more information about beginner boot camp fitness please give us a call at 732-428-2111.

Protein Packed Portobello Steak with Creamy Polenta and Kale Salad

If 40 is the new 30 and silver/grey hair is now in style- I think it’s safe to add portobello mushrooms to the list of trends that make us look and feel younger.  Food is no longer just a palette pleasing opportunity.  The realization that the foods we put inside our bodies can help us look better on the outside means that our diet is perhaps just as important as our hair stylist.

Portobello mushrooms offer a huge opportunity for us to literally nourish our bodies from the inside out every time we enjoy a meal.  Packed with protein, vitamins and minerals- this vegan-portobello-mushroom-steak-recipemushroom should become a staple in your weekly meals.  Bellos can help keep blood pressure at a healthy level, reduce cholesterol, are great for your skin, keep your heart healthy and boost your immune system.  Take a look at what the world renowned Dr. Mercola has to say about this mushroom:

 

“…Portobellos are an excellent source of copper, which your body needs to produce red blood cells and carry oxygen through your body. They also offer three important B-complex vitamins: riboflavin for maintaining healthy red blood cells; niacin for supple skin and properly functioning digestive and nervous systems; and pantothenic acid, which aids in the release of energy from the fat, protein, and carbohydrates in the food you eat.

Just one cup of mushrooms has the potential to release at least 15 different vitamins, minerals, and phytonutrients. A single Portobello contains more potassium than a banana – 630 mg per serving – which helps maintain normal heart rhythm and muscle and nerve function, as well as a balance between your fluid and minerals. This in turn helps control blood pressure.” (source)

My favorite way to eat portobello mushroom caps is lightly brushed with olive oil and then grilled on the indoor grill pan for just a few minutes on each side.  These mushrooms release a lot of moisture and will wilt quickly- so be careful not to overcook at too high of a temperature or for too long.

Serve over creamy polenta (recipe below) and an iron-packed kale salad and you have a meal that has about 15 grams of protein (2 mushroom caps, 1 cup polenta and about 2-3 cups kale salad), loads of fiber, vitamins, minerals and disease fighting anti-oxidants.

FOR THE POLENTA:

  • 2 cups of corn grits
  • 6 cups water
  • 4 tablespoons vegan butter
  • A sprig of rosemary (do not chop)
  • 2 teaspoons salt
  • 3 tablespoons nutritional yeast

Bring 6 cups of water to a boil. Slowly add the two cups of corn grits, while stirring, and immediately reduce heat to a very low simmer. Stir in the butter, rosemary, salt (if using) and nutritional yeast. Remove from heat and serve immediately.

About Ultimate Fit Zone’s Boot Camp in Monmouth County

Four different methods of training, one membership at our boot camp gym. Now you can keep your workouts fresh and challenging.  Take advantage of Cross Training (Zone 360), Interval & Circuit Training (IT 360) High Intensity Interval Training (HEAT) and Spin (priced separately).  Scroll down to read descriptions of each.

Your unlimited monthly membership at our boot camp/cross training gym in Monmouth County also entitles you to one complimentary consultation each month with our Holistic Nutritionist on staff.  Get questions answered about nutrition, weight loss and more.  We have special support for beginners.  For more information about beginner boot camp fitness please give us a call at 732-428-2111.

Boot Camp For Seniors- Proving Age is Just A Number

When you hear the words ‘boot camp’, senior fitness may not be exactly what comes to mind first.  We think of boot camp workouts as ‘punishing’ and ‘high intensity’- the type of workout a senior citizen would probably shy away from.  That’s not necessarily the case at Ultimate Fit Zone.  Our boot camp classes in Monmouth County welcome people of all fitness levels and ages.

While we do run two vigorous styles of boot camp training (Cross Training in ZONE 360 and Interval Training in IT 360), we’ve had tremendous success in customizing the workouts for people with different needs whether it be from an injury, age, medical condition or just someone who’s looking for a great workout at a lower intensity.

Our client Wayne is an excellent example of how someone of any age and fitness level can participate in our program.  Wayne is proud of the fact that he is 64 years old and still working out with people half his age.  The workouts are tailored to his individual fitness level, but that doesn’t boot-camp-senior-fitness-monmouth-county-waynemean that they are easy for him.  He pushes and challenges himself the same as any other person would do, but he does it at a level that is right for him.  We are excited that he is participating in our January 2018 90 Day Weight Loss Transformation Challenge and continuing his work with us in the gym!

Here, Wayne is pictured doing one of our deadlift and burpee workouts.  He hit an all time personal record of 150 pounds for his deadlift!  We are so proud of him.  For his burpees, Wayne does a modified burpee using a small box for support instead of dropping all the way down to the ground.

Our boot camp classes in Monmouth County can be tailored to meet your individual needs so you can achieve your goal at a pace and level that is right for you.  Fitness is NOT a one size fits all solution. We are as unique as our finger prints and our fitness program needs to reflect that.

For more information about working out with us, please fill out the contact form in the sidebar to the right or send us a text message to 732 . 757 . 7944.

About Ultimate Fit Zone’s Boot Camp in Monmouth County

Four different methods of training, one membership at our boot camp gym. Now you can keep your workouts fresh and challenging.  Take advantage of Cross Training (Zone 360), Interval & Circuit Training (IT 360) High Intensity Interval Training (HEAT) and Spin (priced separately).  Scroll down to read descriptions of each.

Your unlimited monthly membership at our boot camp/cross training gym in Monmouth County also entitles you to one complimentary consultation each month with our Holistic Nutritionist on staff.  Get questions answered about nutrition, weight loss and more.  We have special support for beginners.  For more information about beginner boot camp fitness please give us a call at 732-428-2111.

 

If you want to get stronger overall; deadlift

Our cross training boot camp in Monmouth County focuses as much on strength as it does cardio, endurance and speed.  To do any type of sport in life, you have to have a strong foundation.  A strong foundation aids in injury prevention, performance and accuracy.  Strong legs, back and core muscles are key to injury-free sports performances.

One of the best exercises around to strengthen your legs and entire core is the deadlift.  The deadlift will strengthen the entire back and all surrounding muscles.  Core strength supports the body in almost everything we do- even sitting at our desks, driving a car, lifting groceries out of a car or lifting any object off the ground.  With a strong core you can do more every day tasks with greater ease and less risk of injury.  If you don’t care about any of those things- let us appeal to your vanity.  The deadlift will build an amazing ass and great legs on any guy or girl.

In a cross training setting like our ZONE 360 boot camp program, the deadlift is a must since it is a precursor to many of the other lifts we will do.  In order to get your barbell of the ground to do a clean and jerk, it starts with a deadlift.  Even a snatch will start with the basic movements of a deadlift in terms of back position, neutral spine, neutral head, pressing through the heels, etc.  So you really want to learn the proficiencies of this lift to enhance your technique and capabilities to do others.

For guys and girls, the deadlift is going to strengthen nearly every muscle in your body from your back down to your toes. Even your grip strength will improve.  This exercise is also superior at strengthening the lower back and reducing low back pain due to weak muscles.  Deadlifting strengthens the spinal erector muscles which is key to reducing back pain.

If you’d like to learn the deadlift or improve your technique, you can work with one of our personal trainers in Monmouth County or participate in our cross training boot camp program.

For more information please send us an email or fill out the contact form in the sidebar to the right.

About Ultimate Fit Zone’s Boot Camp in Monmouth County

Four different methods of training, one membership at our boot camp gym. Now you can keep your workouts fresh and challenging.  Take advantage of Cross Training (Zone 360), Interval & Circuit Training (IT 360) High Intensity Interval Training (HEAT) and Spin (priced separately).  Scroll down to read descriptions of each.

Your unlimited monthly membership at our boot camp/cross training gym in Monmouth County also entitles you to one complimentary consultation each month with our Holistic Nutritionist on staff.  Get questions answered about nutrition, weight loss and more.  We have special support for beginners.  For more information about beginner boot camp fitness please give us a call at 732-428-2111.

 

 

Building Strong Legs With the Kettle Bell Front Squat

At our boot camp gym in Monmouth County– we use a combination of strength and cardio exercises to create multi-dimensional workouts that provide max benefit in shorter amounts of time than a typical gym workout.  Mixing up strength with cardio really is a highly efficient way to burn max calories while creating lean muscle tissue.

For leg strength, an exercise we love to practice is the front squat.  Different from the back squat- the front squat isolates the weight in front of the body, as opposed to the weight resting on the back of your shoulders and traps.  While both the front and back squat work the legs efficiently, you’ll get greater isolation of your quads and upper back with a front squat (back squats focus more on hips, glutes and your lower back). 

The front squat can be done with barbells, dumbbells and even kettle bells.  If you don’t have the shoulder mobility or core strength to hold a barbell in the front rack position, holding a kettle bell can be a good way to get comfortable with the movement.  The barbell front squat and traditional kettle bell front squat (which uses two kettle bells- one in each hand) are more advanced and require much greater mobility in the wrists and shoulders.  If you’re just trying out the front squat, we recommend holding a kettle bell in front of your chest or hold dumbbells up by your shoulders.

Ashley demonstrates the kettle bell front squat:

 

About Ultimate Fit Zone’s Boot Camp in Monmouth County

Four different methods of training, one membership at our boot camp gym. Now you can keep your workouts fresh and challenging.  Take advantage of Cross Training (Zone 360), Interval & Circuit Training (IT 360) High Intensity Interval Training (HEAT) and Spin (priced separately).  Scroll down to read descriptions of each.

Your unlimited monthly membership at our boot camp/cross training gym in Monmouth County also entitles you to one complimentary consultation each month with our Holistic Nutritionist on staff.  Get questions answered about nutrition, weight loss and more.  We have special support for beginners.  For more information about beginner boot camp fitness please give us a call at 732-428-2111.

Push Your Way to A Great Butt

One of the best butt exercises out there that doesn’t require squatting or deadlifting is the prowler.  Most people refer to the prowler as a ‘sled’.  Whatever you call it- when you start pushing it you will experience an amazing workout for your glutes.

If you don’t like using a barbell to work your lefts- you might just love the prowler.  Pushing the prowler effectively works your glutes, hamstrings, quads and calves and will test your cardio boot-camp-monmouth-county-sled-pushendurance at the same time.  At our boot camp gym in Monmouth County, we use the prowler for strength and cardio workouts.  For cardio, the sled will be modestly loaded with weight so we can concentrate on our sprints.  For strength, we pack on the plates, get real low and work those leg and glute muscles to the max.  Either way- you can be sure your legs will feel like jello by the end of the push.

This is definitely an experienced exercise that you need to ease into.  Whenever we have beginners in our boot camp gym we always start them off with very short pushing exercises.  Just a few meters at a time, and then we let them assess their heart rate and breathing.  They can quickly see how just a little push can really get their heart rate up!  Some people think it looks easy and try their first push with a big sprint.  They quickly realize that it was a bad decision.  Rushing into sprinting with the prowler can leave you gasping for air and light-headed.  You have to start off slow, build up your cardio and strength to push the weight and then increase your speed.

We use the sled push often in our IT 360 boot camp workout.  ‘IT’ stands for Interval Training.  This boot camp class in Monmouth County uses stations and circuits of different exercises to mix up cardio and strength training in one workout.  Participants may cycle from bicep curls (strength) to a light sled push (cardio) and then back to another strength exercise such as a kettle bell shoulder presses.  The workouts are varied and different every day to keep things fresh, exciting and challenging.

Learn more about our Interval Training Boot Camp

About Ultimate Fit Zone

We are a cross training and circuit training boot camp in Monmouth County, NJ.  Our two programs, ZONE 360 and IT 360 are exclusive to our gym.  All of our workouts are written by owner and lead personal trainer, Eddie Albert.   He is a 40 year fitness veteran with a body building, personal training and CrossFit background.  Together with his wife Stacey, a Holistic Nutritionist, the gym offers intense workouts and nutrition focused meal plans to help improve health, boost weight loss and improve athletic performance.

Ladies- Get Shredded Shoulders With Lateral Raises

I absolutely love working on my shoulders.  Building up the lean muscle tissue completely helps shape my arms and the definition looks amazing in a skinny summer tank. I love isolated strength work with dumbbells, like the work we do in our Interval Training boot camp (IT 360) at Ultimate Fit Zone in Monmouth County. It really helps add definition to my arms and legs and is a great compliment to the cross training work we do on the other days.

One of my favorite shoulder building exercises is the lateral dumbbell raise.  I like this because number one- anyone can do this exercise at home or in a gym.  Even if you don’t own dumbbells- you can work with soup cans, soda bottles…anything that adds resistance. You don’t need a lot of weight for laterals- trust me even with light weight you will be feeling the burn after just a few reps.

To perform the movement stand straight with your shoulders back, core tight.  Your feet should have some distance between them.  About hip width apart.  Start with your hands down at your sides. With elbows slightly bent, slowly lift your arms until they are parallel to the floor. Return to starting position.  Don’t forget to breathe!  With your hands at your sides, take a deep breath in.  As you raise the dumbbells, exhale.  Lower to starting position, inhale and repeat.

How to perform the lateral raise

Stacey Albert is a nutritionist based in Monmouth County and a former personal trainer.  Her husband, a sought out personal trainer and fitness expert, co-owns Ultimate Fit Zone with her.  The NJ based gym offers a cross training and interval training boot camp as well as weight loss programs and meal plans.

Traditional Tempeh Bolognese Sauce – Vegan & Gluten Free

This traditional tempeh bolognese sauce is very authentic tasting, packed with protein and goes amazing over pasta OR zucchini noodles for a low carb option.  This is as high or higher as any tempeh-bolognese-recipe-veganbeef bolognese and it eliminates your intake of harmful residues found in animal meats including antibiotics, synthetic sex hormones, environmental toxins, cholesterol and more.  This is such a clean way to enjoy a heart ‘meat’ sauce.  Even meat-eaters have told me that they absolutely LOVED this version and would definitely make it over a traditional beef bolognese.

The original recipe is from TheMuffinMyth.com 

Since sauces tend to thicken as they sit, I modified the recipe slightly to include crushed tomatoes.

 

Print

Traditional Tempeh Bolognese Sauce

A vegan and gluten free on the classic beef bolognese.  Packed with protein and flavor, this sauce will satisfy any pasta lover. 

Course Main Course
Cuisine gluten free, Vegan
Servings 6 people
Author ultimatezone

Ingredients

  • 1 Tbsp olive oil
  • 1 onion Diced (I like vidalia)
  • 2 teaspoons minced garlic (I buy mine already minced)
  • 1 Package organic, non GMO tempeh- crumbled by hand Let the tempeh become room temperature so it's easy to crumble)
  • 1 tsp oregano
  • 1/2 tsp thyme
  • 1/2 tsp chili powder
  • 1 can diced tomato (The can is approximately 411 g)
  • 1 can crushed tomatoes Same 400-415g size
  • 1/4 cup nutritional yeast
  • 1/4 cup water (You may need more water- this is to dilute the sauce to a consistency of your liking)

Instructions

  1. Heat oil in a large skillet and add the onion.  Saute 2-3 minutes until it softens a little. Add garlic and cook another 2-3 minutes. Add tempeh crumbles. Stir all together to incorporate flavor of onions and garlic into the tempeh.  Let all cook together about 5 minutes.  Add oregano, thyme and chili. Stir together and cook for a minute.  Add diced tomatoes, crushed tomatoes, nutritional yeast and a little bit of water (as needed).  Reduce to medium-low and let simmer for 20 minutes. 

 

 

 

How to Modify The Hand Stand Push Up

The handstand pushup is a fun exercise we do in our Cross Training boot camp in Monmouth County.  This is an impressive exercise that not everyone can do. Besides the fact that they look pretty cool when being performed, this exercise is a major strength builder for the upper body.  With gravity working against you, you are literally turned upside down in a hand stand position (the wall behind you for stability) while your upper body does the work of a pushup.

Why do the handstand pushup? You’ll strengthen multiple muscles including the triceps, shoulders, chest and lats. You’ll engage your core for stability. You’ll improve coordination. Going upside is good for you!  Going upside down, also called an ‘inversion’ provides health benefits for us including increasing circulation, bringing more oxygen flow to the brain, giving spinal discs a brief pause from the normal pressures of gravity, and improving your balance.

A great way to start building the strength to eventually do hand-stand pushups is to do a modified inverted push-up.  You can assist your inversion by doing an inverted pike off of a plyo box or a bench.  You can even go into an upside down ‘v’ on the ground (hands and feet on the ground, hips up in the air to form a bridge) and practice modified handstand push-ups.  You’ll notice a huge difference in the pressure on your shoulders and triceps.  This move can be a major strength builder.

Watch below as Kalyn demonstrates a modified handstand pushup.  Your hands should be slightly in front of your head, forming a triangle between your head and your two hands.  Slowly lower your head to the ground. Keep your head in a neutral position, being careful not to extend the neck.

Video:  Modified Hand Stand Push Up | Boot Camp Monmouth County

 

 

About Ultimate Fit Zone

We are a cross training and circuit training boot camp in Monmouth County, NJ.  Our two programs, ZONE 360 and IT 360 are exclusive to our gym.  All of our workouts are written by owner and lead personal trainer, Eddie Albert.   He is a 40 year fitness veteran with a body building, personal training and CrossFit background.  Together with his wife Stacey, a Holistic Nutritionist, the gym offers intense workouts and nutrition focused meal plans to help improve health, boost weight loss and improve athletic performance.


Powered with Custom Code Adder
Boot Camp Monmouth County | Circuit and Interval Cross Training NJ
Cross Training Boot Camp Monmouth County