New Year, New You Fitness Boot Camp

New Year, New You Fitness Boot Camp

New Year, New You Fitness Boot Camp is scheduled every Saturday from 9:30 am to10:25 am.

Location:  Rollins Congressional Club, 1621 Martha Terrace, Rockville, MD 20852 in the large conference room.

The cost is $60 for 4 classes. The primary focus is, toning, strength, endurance and core training. Come join me for fitness fun!

Training levels are from beginner to intermediate. To sign up, call me, Cher at 202-492-2057.

Health Recipe Fast and Easy! - Baked Salmon Fillets Dijon

Baked Salmon Fillets Dijon

4 (4 ounce) fillets salmon

3 tablespoons prepared Honey Dijon-style mustard

salt and pepper to taste

1/4 cup Italian-style dry bread crumbs. For a healthier alternative use Wheat
Germ and Italian seasoning.

1/4 cup light butter, melted


Directions

1. Preheat oven to 400 degrees F (200 degrees C). Line a shallow baking pan with aluminum foil
2. Place salmon skin-side down on foil. Spread a thin layer of Honey Dijon mustard on the top of each fillet and season with salt and pepper. Top with bread crumbs or wheat germ mixed with Italian seasoning then drizzle with melted light butter.
3. Bake in a preheated oven for 15 minutes or until salmon flakes easily with a fork.

It takes approximately 10 minutes to prep and 15 minutes to bake. Fast, Easy and Delicious!

Featured Body Part - How to Tone your Glutes and Legs

How to Tone your Glutes and Legs
One of the most common body parts I’ve been asked to train and tone are the Glutes a.k.a. your “Buttocks”.
Our glutes can affect the way we look in pants, dresses, swim suits and our overall appearance.

Here are three of the most effective exercises to tone your posterior!

Regular Squats

Position your feet shoulder width apart. Keep your toes pointed towards the front. Place your hands on your hips (basic) or with dumbbells by your side. Squat mid-way down and then stand back to the starting position with a moderate squeeze to the qlutes.  For best results, try to do 3 sets of 15 to 20 repetitions.

Lunges 

Keep your upper body straight with your chin up. Place your hands on your hips (basic) or by your side with dumbbells in each hand (advanced). Step forward with one leg while keeping the other in place. Lower your hips until both knees are bent at a 90-degree angle. Ensure that your forward knee is directly above your ankle. Try not to push out too far. Do your best to prevent both knees from touching the floor. Keep the weight in your heels as you push back up to the starting position. Then, alternate legs. For best results, try to do 3 sets of 15 to 20 repetitions.

 

Butt Blasters 

Position your body on the floor on your elbow and knees. Place one 5 lb dumbbell (or as much as you can correctly handle) behind your bent knee. If you are beginner, first do this exercise without a dumbell. Flex your foot and lift your bent leg upwards and then down towards the floor. Do not allow your knee to touch the floor during the repetition. Keep your core tight and your abs up. Complete repetitions of 15 to 20 and then switch legs. . For best results, try to do 3 sets with each legs counting one set.

For more glute, legs and other body part exercises, visit www.3f-fitness.com to purchase and download your 3F-Fitness Program booklet today!

How to Keep Your Weight Loss New Year Resolution

So many of us make a New Year Resolution to lose weight and get in shape. We start out motivated and eager to exercise. By the third month, we lose focus and no longer make time to continue our workouts. Additionally, our eating habits have reverted back to takeout, junk food and everything else that motivated us to make the resolution in the first place. To avoid losing focus becoming discouraged, here are a few tips to help you reach your fitness goals.

1. Find a serious workout buddy with the same goals. Workout partners are more likely to motivate and hold each other accountable. It could also be fun and very competitive. Forming a contest is a great way to keep each partner focused.
2. Watch what you eat by tracking your calories and keeping a food journal. By doing so, you are more likely to be aware of your daily caloric intake. In best practice, try not to skip meals. Do your best to eat three moderate healthy meals with two healthy snacks in between to stabilize your metabolism. You can also use a Calorie Counter from your phone app (iPhone   / Android) to help you stay on track.
3. Set progressive, realistic small fitness goals to reach your overall goal. You are more likely to achieve more with less discouragement. 
4. Make time for your daily workouts by creating a schedule. Workouts should last no more than 1 1/2 hours per day – four to five days a week. You can also do short “explosive” exercises for 15 to 30 minutes per day.
5. Create a structured program so you will know which exercises to execute each training day. Hire a Personal Trainer if you need assistance with your program, proper equipment use or to keep motivated and held accountable. If you are new to the gym scene, a Personal Trainer would be a great asset to you getting started.

Hang in there! Do not allow yourself to become discouraged if you've encountered a minor setback. Things happen in life, but it's your choice to make the best of everything!

You CAN and WILL make your goals a reality!