Cross Training Boot Camp Monmouth County

Buffalo Chicken Dip

This recipe is from the AMAZING SkinnyTaste.com !

Great party dip, perfect for football games or whenever! You guys will love this and it’s easy to prep in your crockpot! Calorie/nutrition info is also listed below. By the way- I’d be curious to try this recipe as a vegan version. Replace chicken with jackfruit and get all vegan versions of the recipe items below… 🙂

Ingredients

  • 2  boneless skinless chicken breasts (16 ounces)
  • 4 oz 1/3 less fat cream cheese (softened (Philadelphia))
  • 1 cup fat-free sour cream or Greek yogurt (I prefer sour cream)
  • 1/2 cup Franks red hot sauce (or whatever hot sauce you like)
  • 1/2 cup crumbled blue cheese
  • 1 teaspoon white vinegar
  • scallions (optional for garnish)
  • cut up celery sticks and carrot sticks (for dipping)

Instructions

  1. To make the shredded chicken, place chicken in the slow cooker and add enough water or chicken broth to cover. Cook high 4 hours. Remove and shred with two forks, discard the liquid.
  2. Meanwhile, combine the cream cheese, sour cream, vinegar and hot sauce together until smooth. Add half of the blue cheese.
  3. Transfer to the slow cooker with the chicken, mixing well and return to the slow cooker, cook low 2 to 3 hours.
  4. Transfer to a serving dish and top with the remaining blue cheese, garnish with scallions. Serve hot.

Oven Method:

  1. To bake this in the oven, you can use cooked shredded chicken breast from a rotisserie chicken, then mix all the ingredients and place them in a baking dish. Bake 350F until hot, about 20 to 25 minutes.

Instant Pot Method:

  1. Cook chicken covered in water or broth 15 min high pressure. Once you shred and drain set the instant pot to the slow cooker mode, combine ingredients and proceed.

Serving: 1/3 cup, Calories: 121kcal, Carbohydrates: 4.5g, Protein: 15g, Fat: 6.5g, Saturated Fat: 4g, Cholesterol: 48mg, Sodium: 707mg, Sugar: 2.5g

This recipe is from SkinnyTaste.com

Monmouth County Trainer Earns CrossFit L1 Certification

Stacey Albert, the Co-Owner of Ultimate Fit Zone in Monmouth County, has earned her CrossFit L1 Certification. The certification program included two full days of hands on and classroom work led by CrossFit Inc professionals. Participants reviewed and studied the Olympic lifts, deadlift, body weight movements and nutritional fundamentals as well.

Stacey and her husband Eddie co-own together Ultimate Fit Zone, a cross training gym in NJ that offers intense workouts for people looking to have fun, work hard and get results.

Their hallmark programs offer a variety of weight loss programs and training that include learning new barbell and kettle bell exercises, participating in calorie torching circuit and Interval Training boot camps and unique HIIT training sessions taught by renowned Monmouth County personal trainer, Bonnie Cioppa.

Stacey is also a certified Holistic Nutritionist and runs the weight loss/Nutrition programs at the gym.

For more information please text 732-757-7944.

Zone Weight Loss Challenge

Our next Zone weight loss challenge begins Monday September 2, 2019! 28 days of HIIT training, circuit boot camp workouts, cross training programs and the Zone block diet at our Monmouth County gym.

Weigh-ins and measurements will be held the weekend prior to our start date. When you participate in our Zone weight loss challenge, you’ll receive the Zone block diet plan, comprehensive support to follow the plan from our Nutritionist, calorie torching workouts at our gym and community support from other challenge participants.

Our weight loss success dates back to our opening in late 2012. Since then, through dozens of weight loss challenges in Monmouth County, we have helped countless people lose weight, gain lean muscle, get off medications, achieve greater physical fitness and feel better about themselves.

As your trainer and Nutritionist, I’ll be by your side every step of the 4 week program. You’ll have my undivided attention to answer your questions, help you fight cravings, guide you in ordering healthy while out to eat and be there as a support system for you. My husband Eddie and I have worked as fitness and weight loss coaches together for almost 10 years. Our combined backgrounds in personal training, Nutrition, body building, weight loss and CrossFit training will provide you with the tools you need to create healthy habits, learn how to prepare healthy meals that taste good, and realize your true physical potential in the gym.

We look forward to working with you for 28 days, and hopefully beyond that to help you realize how strong you are, show you that you DO have willpower and YES, you CAN do this!

You will receive unlimited training for 28 days during the Zone weight loss challenge. Our full schedule of training, along with descriptions of our workout, can be found on our training schedule page. We work with all fitness levels and are happy to modify any exercise or workout to suit your individual needs. You are our guest in our gym, our goal is to make you feel comfortable while still challenging you!

You can purchase your 28 day challenge online. The regular price is $199, for the next two weeks only you can purchase the program at the sale price of $179. Once you make your purchase, I will reach out to you via email, or feel free to text me at 732-757-7944. Our gym is located in Ocean, NJ at 3500 Sunset Ave, Building A1, Ocean Township.

We can’t wait to meet you and get you started on your journey.

Click HERE to purchase your September 2019 Zone weight loss challenge

Benefits of Rear Delt Training

I have to admit- when it comes to my lifting days- I tend to want to train the big muscles and the muscles I deem important. You know…glutes, biceps, shoulders…the ones that look good on the beach and in tank tops. But in actuality, I need my lifting days as a tool to improve my CrossTraining workouts. And the little muscles play a bigger role in our olympic lifts than we realize.

personal-trainers-monmouth-county

So after an intense AMRAP workout today that includes pull-ups, toes to bar, barbell over head and burpees- I asked Eddie, ‘Should I do any extra lifting?’. And to my surprise- he told me to work on my rear delts. Really? Those little muscles back there?? Those forgotten muscles that I hardly ever flex when checking out my back in the mirror? Yep.

Ok so I never argue with Eddie when he tells me what to do in the gym, because he is the expert and his workouts and programming are part of the reason I am where I am today, physically. The other part, of course, is my diet. So he set me up to do rear delt cable flies and rear delt bent over rows with dumbbells.

Some advice he was giving me during my sets- which I have said to many of you during circuit workouts, ‘Work the muscle, don’t just pull the weight. Feel the muscle, MOVE the muscle.’ He pointed out that in our cross training workouts, we are moving barbells. Not so much really moving our muscles (of course they are activated to move the weight, but we aren’t focusing on their movement as much). Isolating muscles in weight training (like we do on circuit days) is a good way to not only concentrate on the movement of the muscle itself, but to build size and definition.

It also turns out that having strong rear delts plays a huge role in the health of your shoulders and upper back. If you suffer from shoulder pain as a result of poor posture, being hunched over all day, or just pronated shoulders (rounded forward), strengthening your rear delts will help pull them back into proper position and alleviate some of this pain.

Aside from the aesthetics of improving rounded shoulders, working the rear delts will also improve your bench by helping you control the bar down to your chest better and thereby giving you more power and speed to bring it back up. Rear delts help strengthen your shoulders which will also improve your bench.

If you’re only coming to the CrossTraining workouts, take at least 2 days a week to hit the gym for some regular lifting sessions. You can ask Eddie for ideas as far as what to work and how often. Or after the Zone workout, just ask us for some extra lifting homework.

You are only as strong as your weakest link. Paying attention to the little guys will go a long way in your olympic lifts and other exercises we do.

Paleo Turkey Meatballs Recipe

Pair these dairy free, grain free paleo turkey meatballs with some zucchini noodles for a high protein, low carb dinner. Perfect way to re-fuel after a rigorous session at Ultimate Fit Zone!

Ingredients:

  • 20 oz (1.3 lb) ground turkey breast (if you buy a larger or smaller package of meat, be sure to adjust the ingredients)
  • 1/4 cup almond meal flour
  • 1/4 cup Nutritional Yeast Flakes, (found in health food stores in the Bulk Organic Section (Wegman’s sells this in their organic bulk section behind the floral area. This way you can take as much or as little as you need).
  • 1/4 cup dried parsley
  • 1 egg
  • 2 teaspoons minced garlic (I buy it already minced, in the jar)
  • 1 tsp salt + fresh pepper

Directions:

Combine all ingredients in a large bowl.  Form into medium sized meatballs- less than a ¼ cup of meat each.

Bake at 350 degrees for about 25-30 minutes.  Check at about 25 minutes to see if they are done. Add more time if needed.

Apple Pie Oats for Breakfast

Breakfast can be delicious and filling. A few extra minutes plus some common ingredients can turn your morning oats into a sweet and satisfying treat. Regular flavored ‘apple cinnamon’ oatmeal packets from the store contain too much refined sugar. This recipe uses natural sweeteners plus adds the goodness of chia seeds (if you have them on hand) to give you a healthy boost of Essential Omega 3 fatty acids. This will make 2 servings (or a little more depending on how much your serving size is.

Oatmeal helps transport cholesterol from our bodies. The fiber also helps keeps us regular. If you don’t like oatmeal, I really encourage you to try this recipe! Enjoy!

*This recipe is from Oh She Glows. I may have changed a few things slightly

Original recipe: https://ohsheglows.com/2011/01/24/apple-pie-oatmeal/

Ingredients:

  • 1/3 cup rolled oats
  • 1 apple, peeled and chopped into dice size pieces
  • 1 tablespoon chia seeds (buy from the bulk bins so you can take as much or as little as you want)
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground ginger
  • Pinch fine sea salt
  • 1 to 1 1/4 cups unsweetened almond milk, as needed
  • 1 tablespoon pure maple syrup
  • 1/2 cup unsweetened applesauce
  • 1/2 teaspoon pure vanilla extract

Directions:

  1. In a medium sized pot over medium heat, whisk together the oats, apple, chia seeds, cinnamon, ginger, salt, milk, maple syrup, and applesauce until combined.
  2. Cook over medium heat for about 9 to 15 minutes, stirring often. When the mixture thickens and the oats soften, it is ready.
  3. Stir in the pure vanilla extract.
  4. Pour into a dish and serve

Buffalo Roasted Chickpeas

Roasted chickpeas make great snacks or salad toppers. As a snack, they are highly portable. Pack them up in a small Tupperware or a Ziplock baggie and take them with you wherever you are going. Having a high protein/high fiber snack on hand or in-between meals can actually help curb cravings and ensure you don’t overeat at your next meal. Protein and fiber help keep you fuller for a longer period of time.

The Recipe:

Ingredients:

  • 1 Tablespoon Earth Balance (Vegan alternative butter)
  • ¼ cup hot sauce
  • 15 oz can chickpeas beans (drain/rinse well)

Directions:

  • Preheat oven to 450 degrees F.
  • Line a baking sheet with parchment paper
  • Drain and rinse garbanzo beans. Pat dry with towel.
  • Place chickpeas in large mixing bowl or large Tupperware with lid.
  • In a small sauce pan over medium-low heat melt Earth Balance (or microwave). Add hot sauce and stir until combined.
  • Pour the hot sauce mixture over the beans. Toss to coat evenly or cover Tupperware with lid and shake to coat.
  • Bake for approximately 30 to 40 minutes, until browned.  I would check them half way through baking and stir them up a little to flip them around. Keep your eye on time because they can burn FAST.  So keep checking,

Cilantro Lime Chicken In The Slow Cooker!

The vibrant flavors of cilantro and lime paired with soft, tender chicken that falls apart when you touch it with a fork. Make this and prep a few meals to have on hand during the week. Pair this with quinoa or faro (1/2 cup cooked for women, 2/3 cup cooked for men). Quinoa or faro have more protein and fiber than brown rice. That combination can keep you feeling full for a longer period of time, reducing the likelihood that you will graze on junk food. Recipe below!

Crockpot Cilantro Lime Chicken

  • 1 1/2 pounds chicken breasts (about 4)
  • Salt and pepper
  • 1 teaspoon cumin
  • Juice from 2 limes (or about 4 tablespoons lime juice)
  • 1 bunch fresh cilantro, chopped
  • 1/2 red onion, finely chopped
  • 2 garlic cloves, minced
  • 1 can black beans, drained and rinsed (you could use different beans or even chickpeas)

Optional toppings:

Salsa, guacamole or avocado slices. 

Directions:

Season the chicken with a sprinkle of salt, pepper and cumin on both sides (go a little heavier on the cumin for added flavor)

Put ALL ingredients in the crockpot.

Cook on low for about three hours.  Check to see if chicken is easily shredded with a fork.  If not, cover and cook another half hour and check again.

Serving suggestion: Serve over a generous portion of cauliflower rice.  You could season your cauli rice similarly with lime juice, fresh cilantro, garlic and maybe some sautéed onion as well.

At Sixty Years Old, Boot Camp Keeps Him Strong

Monmouth County Boot Camp is home to more than one sexagenarian fitness enthusiast

Ultimate Fit Zone in Monmouth County has a reputation for its punishing cross training workouts that include boot camp circuits and HIIT training sessions. When the workouts are in session, barbells are slamming to the ground, sweat is pouring off of every body in there and metal music is blasting. One might expect to find a bunch of 20 something year olds battling the workouts but the gym is home to more than a handful of fitness fanatics in their 50s and even some that are nearing or just hit the 60 year milestone!

Nick Falcone will turn 60 this August and has been a devout boot camp client at Ultimate Fit Zone since the gym opened its doors in 2012. Staying loyal to the Monmouth County gym over the past 7 years has kept him strong and able to fight off Father Time. Most 60 year olds could not dream of doing what Nick is able to do in the gym. Heck, most 30 or 40 year olds couldn’t! Cross Training is intense and combines cardiovascular exercises such as running, rowing, jumping rope, kettle bell swings, burpees and more with strength training exercises using barbells, dumbbells, kettle bells and body weight movements in one workout. Over the years Nick has honed his skills in jumping rope, pull-ups, Olympic lifts, power lifts, hand stands (yes hand stands) and more.

While many people complain that they are ‘too old’ for certain things, Nick takes each day as a new challenge. Excited to see what else he can do, always getting better and trying his hardest.

Pictured below, Nick Falcone push presses a 115 pound barbell above his head, jumps a 24″ box and swings a 53 pound kettle bell in his recent cross training workout at Ultimate Fit Zone.

Saturday’s HIIT Circuit Boot Camp Highlights!

The Saturday HIIT Circuit boot camp workouts at our Monmouth County gym are always fun and full of energy! This Saturday was no different as we tackled the fireman’s carry with the heavy bag for the first time! Members either had to carry or drag the bag for four :30 rounds. There were two different bags to try, one being a little heavier. It was a lot of fun watching people hoist the bag up with a victory smile! We also did a lot of TRX training, some great strength and resistance work and of course..two rounds of calorie burning Tabata to really get that heart rate going! Check out the highlight reel below!

Ultimate Fit Zone opened its doors in 2012 as a Cross Training and Circuit Boot camp gym in Monmouth County. We offer HIIT workouts in three different formats; ZONE 360, IT 360 and HEAT.

ZONE 360 is our hallmark cross training workout program. This program is based on the method and style of CrossFit training BUT we de-emphasize heavy weight and instead focus on longer, intense workouts. For those that want to incorporate the heavy weights- don’t worry- we offer that too. It’s customizable for any fitness level and we have an excellent beginner program to educate you on the program and ease you into the new workout routine.

IT 360 is our Interval Training circuit workout (check out video above). We cycle through different circuits of timed intervals which bring our heart rate up and down for maximum fat burning effectiveness!

HEAT is our unique program created by our personal trainer and fitness coach, Bonnie. This workout is very high energy- lots of body weight movements (think burpees, squats, pushups) combined with light weight/high rep strength exercises with light dumbbells. Fun music- lots of energy. Don’t miss this calorie burning workout!

See our full schedule of training times online by clicking here: https://ultimatefitzone.com/training-schedule/

Also please text us for more info at 732-757-7944.