Kettle Bell Front Squats – Why Work One Muscle When You Can Work 3 or 4?

One of the reasons why people love our HIIT boot camp gym in Monmouth County is because we incorporate a lot of compound exercises into our workouts, like the kettle bell front squat.  In most gyms, you’ll find people performing isolation exercises.  So what’s the difference?

A compound exercise involves multiple joints and more than one muscle group. Isolation exercises are exercises that isolate a single muscle group only such as the tricep or bicep.   Because compound exercises uses more muscle groups at ones, they create the greatest change in body composition in the shortest time.

The squat is one of the single most effective compound exercises for lower body development (notice we said ONE of the…there are others but the squat is excellent). Squats target your thighs, hamstrings, quadriceps, and glutes in particular, helping you to shape and define these areas. Because balance is necessary, squats can also engage your core.   When you add to that the weight of a kettle bell on one arm, you open up the exercises to working both lower and upper body muscle groups. The one arm kettle bell squat also increases your calories burned by using multiple muscle groups. So if your goal is weight loss or fat loss- you’ll want to add compound movements into your daily routine.

By resting the kettle bell on the ‘V’ that is formed when you hold the kettle bell handle in your fist up to your collar bone, you are also engaging your core (your obliques have to work hard to prevent you from falling over to the side bearing the weight) and your shoulder which is helping to hold the kettle bell up so it doesn’t pull you over.  So in addition to shaping your glutes and thighs, adding in the one arm kettle bell transforms this lower body exercise into an upper AND lower body workout.

Kettle Bell Front Squat

Our cross training boot camp in Monmouth County offers workouts that use both compound and isolation exercises.  Our ZONE 360 boot camp is where you’ll find HIIT workouts that incorporate compound exercises with barbells, kettle bells, dumbbells, etc.  Our IT 360 HIIT circuit boot camp is where we isolate muscle groups more intensely.  The result is a comprehensive workout that burns major calories, sculpts lean muscle, greatly increases your endurance and ups your stamina.

Athletes, runners and cyclists will love the boost these workouts offer them and anyone wanting to lose weight will see that this is the best way possible. Multiple studies show that boot camp workouts are the best way to lose weight.

In addition to helping you through tough workouts, our nutritionist is on staff to ensure you’re following up your calorie burning sessions with foods that will fuel your weight loss and give you energy all day long.

Fill out the contact form on the right or send us a text to 732-757-7944 for information about our weight loss programs, boot camp workouts or nutrition plans.

Ultimate Fit Zone is located in Ocean Township:

1466 highway 35 South

Ocean, NJ 07712

 

How to Make A Beef and Cheese Lasagne That Won’t Give You A Heart Attack

Lasagne.  Mmmmm….those Sunday Italian dinners with beef and cheese lasagne, garlic bread, salad…who wouldn’t want to sit down for a plateful??  While lasagne is a favorite comfort food, it’s also food that is high in cholesterol.  Too much cholesterol in our diets raises blood cholesterol making heart disease, heart attack and stroke a greater risk.

One average serving of beef and cheese lasagne has about 45 mg of cholesterol.  But- be honest, most of us have about 2 pieces..raising the cholesterol intake to at least 90 mg.  The RDA total intake for lasagne is about 300 mg per person–IF you are healthy and already have low blood cholesterol. For someone with elevated cholesterol the RDA limits you to 200 mg.  Let’s say you are healthy with low cholesterol.  You’re probably thinking that consuming 90 mg of cholesterol for dinner isn’t so bad then for those two pieces of lasagne.  Well- we have to take into consideration what you also ate earlier in the day.

Maybe 1 egg for breakfast? That’s 187 mg of cholesterol.  1 chicken breast over salad for lunch? A 6 oz. serving of skinless roasted chicken contains between 140 mg and 160 mg of dietary cholesterol. Did you have a cup of coffee with creamer?  Add another 12 mg of cholesterol to your daily intake.  So far, without the lasagne and estimating modest food portions, you may have already consumed well over 300 mg of cholesterol.  And we have’t even gotten to snacks or dinner yet.  You can start to see why diet related diseases (heart disease, stroke, etc) are now the leading cause of death in the US.  This is all preventable.  Take better care of yourself and your loved ones by making simple changes.

Vegan-beef-and-spinach-lasagne-smallerTry this cholesterol free beef and cheese lasagne for a family dinner.  Don’t tell anyone that you made it differently or that it’s healthy.

What you’ll need:

  • Oven ready lasagne sheets
  • 1 bag Beyond Meet Beefy Crumbles (Dean’s health food store in Ocean, NJ sells in their freezer)
  • 1 bag Daiya Mozzarella Shreds (you can also find this in Dean’s in their refrigerated section)
  • 1 bag frozen chopped spinach
  • 1 package of firm tofu (find this in Dean’s as well in refrigerated section or in Wegman’s nature’s market refrigerator)
  • 1 jar pasta sauce
  • Seasonings: Nutritional yeast (optional.  Wegman’s and Dean’s both sell.), lemon juice, dried garlic, dried basil, dried onion powder)

How to Make Cholesterol Free Beef and Cheese Lasagne:

  1. Sautee entire bag of beef crumbles with frozen spinach over low to medium heat for 5 mins and set aside
  2. While that is cooking, make ‘ricotta’ cheese using your tofu, seasonings and a food processor (see recipe below)
  3. Layer your lasagne: Cover the bottom of your lasagne baking dish with some non-stick spray and then a layer of sauce. Add 3-4 sheets of lasagne noodles (depending on size of noodles and size of dish), it’s ok if they overlap. Spread another layer of sauce over the noodles and half of the beef and spinach mixture.  Sprinkle Daiya mozzarella shreds. Add another 3-4 sheets of lasagne noodles on top of that. Add half of the ricotta.  3-4 more noodles. More sauce and the remaining beef and spinach mixture and a sprinkle of the Daiya mozzarella shreds.  3-4 noodles and the remaining ricotta mixture. 3-4 noodles and cover WELL with tomato sauce.  Cover with tin foil and bake at 375 degrees for about 40 minutes (***NOTE–check your lasagne noodles as they may have different baking times). After 40-45 minutes check to make sure noodles on top are soft.  If they aren’t, add more sauce, cover and bake another 5-7 mins.  When they are soft, remove tin foil, add mozzarella shreds to the top and put back in the oven just a few minutes to melt the cheese.  Let stand for about 5 minutes before slicing and serving.

Recipe for Tofu Ricotta:

In a food processor place 1 package firm tofu, 1 tablespoon lemon juice, 2 teaspoons dried basil, 1/2 teaspoon dried garlic, 1/2 teaspoon dried onion powder, and 2 tablespoons nutritional yeast (if you have).  Pulse until everything comes together and it looks like ricotta.

Weight Loss Programs in Monmouth County

If you want to learn to eat healthier and make delicious meals like this, join our 6 week weight loss challenge at Ultimate Fit Zone in Monmouth County.  You’ll get meal plans with great recipes from our Nutritionist and 6 weeks of unlimited group boot camp training at our gym.  Text our nutritionist for more info: 732-757-7944

Why Proper Nutrition is So Important After Exercise

We’ve all heard the expression before, ‘You can’t out-exercise a bad diet.’ Meaning, no matter how much we exercise, if we still eat junk we will not see any results from our hard work in the gym.  On top of  not seeing health benefits such as weight loss, development of lean muscle tissue, reduced blood pressure or reduced cholesterol, you could actually be doing your body more harm by exercising vigorously and continuing to eat a diet rich in saturated fat, processed sugars and dairy.

Vigorous exercise is a form of stress on the body.  Think about it.  Your heart rate is up, more oxygen is needed to various muscles for your workout.  Your body temperature is rising- your body releases sweat to cool itself down. And that feeling of post-workout soreness? Tiny, microscopic damage to muscle fibers are created when muscles are required to work harder than normal or in a different way than usual.  That’s a lot of stress on the body!

Add to that the standard American  diet which is rich in foods that cause inflammation within our system, raise our blood sugars and raise our blood pressure.  Inflammation from food can cause high glucose levels, digestive issues like bloating, gas, diarrhea, weight gain and skin issues like eczema, redness, itchy or dry skin.  Wow. It really seems like our bodies are under attack.  And think about it, we are the ones attacking it by the food choices we make.

If you are working out and causing stress to the body, and following that up with foods that cause stress on the body, in the long run, you may actually be making things worse.

Common foods that cause inflammation in our body include: sugar, red meat, any dairy product (cow’s milk does NOT do a body good), deep fried foods, alcohol, food preservatives, dyes and additives (found mostly in packaged foods).

Common foods that FIGHT inflammation in our body include: green leafy vegetables (spinach, kale), broccoli, bright colored berries and citrus fruits, nuts (almonds and walnuts), beets (peel and chop up a raw beet, place 1/2 of it in a high speed blender with your protein powder for a quick boot root smoothie), wild caught salmon and hemp seeds (you can find these in the sports nutrition aisle in Wegman’s, also called Hemp Hearts- add them to smoothies and oatmeal).

In addition to these foods, we also have to address muscle soreness caused by working out.  We need to help our muscles recover and repair the tears.  Our body does this on its own using amino acids from protein that is found in our food.  Protein is abundant in many foods- not just animal flesh.  Whole grains, beans, legumes, nuts, seeds, etc contain protein as well as lean animal flesh like chicken breast and fish.  Additionally- the SunWarrior protein powder contains all 9 essential amino acids (as well as others) and the three Branch Chain Amino Acids (BCAAs) that help burn fat and build lean muscle.  So the shake is a great snack to add to your daily diet to help your body recover from your intense workouts.

If you’re going to work out to get healthy, it only makes sense that you eat foods that support that same goal.  In addition to losing weight and adding lean muscle tissue, you’ll be doing your body a tremendous health benefit by eliminating or greatly reducing some of the foods that are common causes of stress and inflammation on the body. Continuing to choose foods that are harmful to yourself is like waging a war on your own body.  In the end, you will win the war because your body will break down and give up.

For help losing weight and getting healthy, join one of our weight loss challenges in Monmouth County.  We offer healthy and holistic weight loss meal plans and offer group training at our boot camp gym.  Fill out a contact form on the right hand side or text our Nutritionist for more info: 732-757-7944

 

Results From Our 90 Day Weight Loss Challenge

We just wrapped up our 90 Day weight loss challenge at Ultimate Fit Zone in Monmouth County.  Congrats to everyone who pushed through their limits and really challenged themselves for the duration of the program.  We have great results from our top five finishers to share with you.

During the weight loss program participants took part in high intensity cross training at Ultimate Fit Zone which uses a combination of cross training and circuit training to burn fat, create lean muscle tissue and transform the body to be more physically fit, muscular, more defined and healthier overall.

Weight Loss Boot Camp in Monmouth County

Our boot camp workouts use barbells, dumbbells, kettle bells, TRX gravity straps, rowing machines, jump ropes and body weight exercises to train the body in the disciplines of multiple training types.  With this method we keep each workout new and exciting and the body never gets complacent with the workouts and always burns max calories.

To complement the hard work we do in the gym, our Certified Holistic Nutrition gave the participants nutrition focused meal plans to help teach everyone how to prepare healthy meals that taste great and are also easy to prepare. This winning combination is what helps people achieve and maintain lasting weight loss.

Here are the results from our most recent weight loss challenge:

1st: Bridget Schleich: Bridget lost an incredible 32.2 pounds (18% of her original body weight) and 20 inches.  How??? She took advantage of ALL Ultimate Fit Zone has to offer…not only coming to Eddie’s boot camp but getting extra cardio with Bonnie during HEAT and Spin class (down at Ultimate Fitness) and also took time to do extra running either indoors at the gym or outside. She followed a strict diet, consuming a TON of vegetables and vegetable based meals with healthy carbs like quinoa and grain breads.

2nd: Kemba Johnson: Kemba lost an amazing 30 pounds (15% of her original body weight) and 17.5 inches! Kemba followed a clean diet of lean proteins like chicken and fish, salad greens and SunWarrior Protein Shakes to keep her full while the pounds melted away. She also made extra time at home to run on the treadmill on days she wasn’t able to get to the gym.

3rd: Aracely Lopez:  Working full time, battling back pain, being a mom and a Grandmother (!!)) didn’t get in her way of getting to the gym nearly every single day (except the days she was too sore) to complete her workouts. Her hard work paid off and she melted away 12.4 pounds (8%) of her body weight and 14 inches.

Our boot camp gym in Monmouth County offers 4, 6 and 12 week weight loss programs.  We offer them year round in groups or you can start one at any time on your own.  For more information please text our nutritionist and trainer, Stacey, at 732-757-7944.

Boot Camp Is Best Weight Loss Program – According to Science

If you’re looking to get in shape, lose weight and be healthier overall, boot camp workouts are most effective, according to science.  During a recent study, the American Council on Exercise (ACE) looked into the effectiveness of different workouts for weight loss and strength and found boot camp to be one of the best group exercise options.

Researchers measured oxygen consumption, caloric burn, and heart rate of six men and six women, all between the ages of 19 and 29, during a 40 minute boot camp workout.  The study highlighted key benefits of boot camp including:

  • Weight loss: Participants burned an average of 7.8 calories every minute.  Because these workouts also incorporate strength training, you can burn more calories and see greater change in body composition (fat to lean muscle ratio).
  • HIIT Effect- the High Intensity Interval Training of boot camp is proven to help you both lose weight and build muscle.
  • Functional training- Boot camps that involve functional training like body weight movements help train your body to get through your daily activity with greater ease and strength.

Ultimate Fit Zone in Ocean, NJ offers two different types of boot camp programs.  Our ZONE 360, our hallmark workout, focuses on strength and intense cardio.  Strength components include barbell, kettle bell and body weight movements while cardio exercises can consist of running, rowing, jumping rope, body weight exercises and more.  Our second program, IT 360, is an interval training HIIT boot camp that focuses on stations and circuits to mix up and vary your training day.  IT 360 strength exercises consist of more isolated movements such as bicep curls, shoulder presses and tricep extensions using dumbbells, TRX straps and kettle bells.  Cardio exercises can include boxing, body weight movements, running, jumping rope and more.  The gym has been operating our of Monmouth County since late 2012 and also boasts successful weight loss programs led by personal trainers and a Certified Holistic Nutritionist.

Circuit and HIIT Boot Camp For Weight Loss in Monmouth County

Boxing Classes Coming to Boot Camp in Monmouth County

Ultimate Fit Zone, a cross training and circuit boot camp training center in Monmouth County, will introduce cardio and strength boxing workouts to their popular IT 360 program.  IT 360 is an interval and circuit boot camp program that takes participants through various strength and cardio exercises that range from high intensity battle ropes to low intensity dumbbell exercises.  The boxing station will add to the boot camp program’s already popular cardio workout.

Cardio boxing is an excellent total body conditioning workout that increases stamina and overall strength. Boxing can also help tighten and tone the muscles in your arms, shoulders and back.  The core muscles also come into play to stabilize the body during punches and impact.   The boot camp gym will add squats, burpees and other exercises to the boxing stations so that participants utilize all muscles of the upper and lower body during this circuit.

Boxing Boot Camp In Monmouth County

Ultimate Fit Zone offers two distinct boot camp workouts, IT 360, as mentioned above, as well as their hallmark program, ZONE 360.  ZONE is exclusive to UFZ, created by the gym’s owner and lead trainer, Eddie Albert.  As a lover of CrossFit and a former body builder, Albert’s original programming fuses together strength exercises from barbells, kettle bells, body weight movements with lots of cardio coming from rowing machines, jump ropes, outdoor running and more.

The boxing circuit will take place during IT 360 which is Tuesdays 7am, 8am, 9:30am and 4:30pm, 5:30pm, 6:30pm, and Thursdays 6am, 7am, 8am, 9:30am and 4:30p and 5:30pm as well as Saturdays at 9am.

ZONE 360 workouts take place Mon, Wed, Fri at 6am, 7am, 8am, 9:30am and 4:30pm, 5:30pm and 6:30pm (except Friday) as well as Saturdays at 8am.

For more information about joining, please text Stacey at 732-757-7944 or send an email by clicking <<HERE>>.

6 Week Slim Down – Summer Sale!

Summer is coming, and we know many of you really want to lose weight by then.  To help you accomplish your goals, we are holding a flash sale on our 6 week slim down weight loss program.  We will be starting April 23 and ending the weekend of Memorial Day– just in time for you to flaunt your new figure on the beach with friends.

With 6 weeks of high intensity boot camp training, a meal plan and guided nutritional counseling from our Holistic Nutritionist, we are ready to give you all the tools and support you need to lose up to 20 pounds by summer!

Our 6 week slim down weight loss program is regularly $299.  If you register and pay by April 4th, you’ll pay just $219- that’s nearly 40% off of our regular price.

Register and pay the sale price now! <<  Click here >>

Here’s what you get:

  • 6 weeks of unlimited boot camp training at Ultimate Fit Zone including:
    •  IT 360- our High Intensity Circuit Training Boot Camp
    •  ZONE 360- our Cross Training Boot Camp
    • HEAT- High Energy Athletic Training- light weights, lots of cardio, lots of reps, lots of sweat!
    • Boot camp classes are held 7 days a week, with morning (6am, 7am, 8am and 9:30am) and evening (4:30, 5:30pm, 6:30pm) classes available. We are open on weekends too!
  • 6 week membership to Ultimate Fitness, our 24 hour sister gym, where you can do extra cardio workouts on the treadmill, elliptical or recumbent bikes at ANY TIME of day
  • Weight Loss and Nutritional Counseling
    • Meal plan written by our Holistic Nutritionist
    • One on one nutrition support with our Nutritionist
    • Starter container of our Warrior Protein Shakes- organic, vegan and NON GMO
    • Starter case of craving killer protein bars- organic, vegan and NON GMO

We want to help you lose up to 20 pounds by summer! Are you ready to get started?  Fill out the form below.  Be sure to carefully input your phone number if you want our Nutritionist to call or text you right away.  The sale is only available for one week- after that our 6 week weight loss program goes from $219 to $299. Remember, register and pay now to take advantage of the sale price.  The 6 week program starts April 23rd and we will do weigh ins, measurements and ‘before’ photos the week before.

******  Register now to pay the sale price:  CLICK HERE ******************

Once you register, we will reach out to you via email, or reach out to us using the form below.

Fill out the form below to have our Nutritionist call or text you right away.  Input your details CAREFULLY!

Weight Loss Before and After Photos | Monmouth County Weight Loss Program

Soy Free Vegan Quiche

This is actually a really good, simple recipe for making a soy free, eggless quiche. A lot of recipes I’ve seen for vegan quiche use tofu for a filling.  It works great but I try to limit my intake of tempeh or tofu to just 2-3 x a month.  This past week I had already made us a tempeh meat sauce, so when deciding to make a quiche for dinner, I didn’t want to use my ‘go to’ quiche recipe as it is in fact made with a tofu filling.

So I did some digging online and found a few great ways to make the filling using a cashew cream base with chickpea flour.  Seemed easy enough so I combined the veggies from the usual recipe I made (mushrooms, spinach and sun dried tomatoes) with the chickpea flour and cashew cream filling and it worked beautifully!

For the crust I usually take the easy way out and just buy vegan pie crust.  The Wegman’s near me sells the brand Wholly Wholesome and they offer vegan and gluten free crusts.

I hope you enjoy this simple recipe!

Print

Soy Free Vegan Sun dried Tomato, Mushroom and Spinach Quiche

Servings 6 people
Author Stacey, Holistic Nutritionist

Ingredients

  • 1/2 cup Cashews soaked in 1 cup water (Reserve the water!) If you have a very high powered blender, soak for just about 10 mins. If not, soak for 30 mins.
  • 1 cup chickpea flour
  • 1/2 cup extra water Set aside
  • 2 cups frozen spinach
  • 1/3 cup Sliced sun dried tomatoes Packed in oil
  • 3 large portobello mushrooms sliced thin
  • 4 cloves garlic Or two teaspoons minced garlic in the jar
  • 4 tablespoons nutritional yeast
  • 1 teaspoons dried oregano
  • Few sprinkles of black pepper

Instructions

  1. Add your cashews WITH the soaking water to your blender.  Blend until all the cashews are smooth. Then add in the one cup of flour and another 1/2 cup of water and blend just until it is all mixed together.  Leave while you sauté the veggies.


    For the veggies, sauté the mushrooms, sundried tomatoes and spinach with the herbs, spices and nutritional yeast.  When the mushrooms are softened and everything is cooked down, turn off the heat and move the pan to a different burner for the mix to cool a few minutes.  Then pour in the cashew and flour mixture.  Mix all together and add the entire mixture to your pie crust.


    Bake at 350 for about 45 minutes, until the center is firm to the touch. 

Stacey is a Certified Holistic Nutritionist in Monmouth County offering weight loss programs and meal plans at Ultimate Fit Zone boot camp gym and Ultimate Fitness 24 hour gym.

The Best Circuit Training Boot Camp for Weight Loss

IT 360, our circuit training boot camp workout, is the best boot camp for weight loss.  Our personal trainers at out Monmouth County gym guide you through exercises that cycle from high intensity to low intensity.  These highs and lows help torch calories, burn stubborn fat, build lean muscle tissue and become stronger and healthier.

Ultimate Fit Zone is a boot camp gym in Monmouth County offering group training for all ages and fitness levels. All of our programs are guided by a personal trainer to help ensure you are doing the exercises properly, safely and effectively.  We want you to get the most of your workout and we understand that exercise is not a ‘one size fits all’ experience.  We can modify any workout to cater to injuries, ailments, pain or discomfort.  We will never ask you to do anything that you are uncomfortable with but we will give you the guidance and encouragement to help you push past your perceived limitations and realize what you are truly capable of.

In IT 360, we will teach you the exercises and help you tackle TRX movements, battle ropes, sled pushing, dumbbell strength exercises, jumping rope and much more.

If you have a will to get healthier, we can be your way!

Circuit Training Boot Camp in Monmouth County

Watch IT 360 in action.  Keep in mind we can tailor ALL workouts to suit your individual fitness level. We can modify any exercise to avoid impact on sore joints and cater to any injury or condition you have. We have a great beginner program to help you learn all of the exercises and work your way up to achieving your health and fitness goals.

For more information, please text us at 732-757-7944.

Results From Month 2 of Our 90 Day Weight Loss Challenge in Monmouth County

We just wrapped up month 2 of our 90 day weight loss challenge at our boot camp gym in Monmouth County.  In month one, Bridget, Wayne, Kempba, Dinasha and Ashley rounded out the top 5 finishes with the most pounds lost.  Now at the end of month two, Bridge, Wayne, Kemba and Ashley are back and Aracely also earned a spot in the top five.

Kemba came out on top, losing 13.25 inches in just 60 days.  She’s also lost about 20 pounds as well.  We have just 28 days left in the challenge, and that’s when we will reveal the biggest transformation of all!

See the results from month two below.

weight-loss-challenge-monmouth-county-nj

Weight Loss Programs in Monmouth County

Our weight loss programs combing calorie torching boot camp workouts with real world nutrition programs for long term weight loss success.  Our trainers will guide you through cross training and interval training fitness programs while our nutritionist tailors meal plans to your liking.  We don’t eliminate food groups or give you bland recipes.  Our program is created so people can learn how to make delicious, healthy meals and also learn appropriate portion sizes.

For more information, please CLICK HERE to send us an email.

 


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Cross Training Boot Camp Monmouth County