Work Zone Fitness http://www.workzonefitness.com A Healthy Body is a Life Long Project Mon, 14 May 2012 21:35:41 +0000 en hourly 1 http://wordpress.org/?v=3.1.3 April/May/June http://www.workzonefitness.com/blog/2012/04/aprilmayjune/ http://www.workzonefitness.com/blog/2012/04/aprilmayjune/#comments Sun, 01 Apr 2012 14:42:27 +0000 workzoneadmin http://www.workzonefitness.com/?p=714

Spring into Summer

12-Week Challenge

March 26, 2012-June 15, 2012
Cost:  $270.
***Optional Nutrition Program:  $99.00 (savings of $100.00)

Participants commit to the following:

1.  2 one-hour group training sessions per week.

2.  3 cardio workouts per week.  These will be completed on your own, but the workouts will be provided for you to follow.

3.  A brief weekly meeting to provide the upcoming week’s assignments.  Measurements will be taken at this time.

***Optional***

4.  Nutritional Program “Venice Nutrition” This will be an added benefit to your workouts if you are looking for maximum results.

KIDS BOOT CAMP

Kids Boot Camp is an indoor/outdoor interval training program designed for kids looking to kick start their fitness goals.  Boot Camp activities include strength and flexibility stations using their own body weight, obstacle courses, ball games, jump ropes and more.

CLASSES WILL BE OFFERED TUES/FRI

JUNE 26-AUG 3, 2012

11:15AM-NOON(ages 5-7) or 12:15-1:00PM(ages 8-12)

$48/12 CLASS SESSION OR $5/ CLASS DROP-IN FEE

To enroll your child, parents will need to fill out a waiver and child information sheet.  Children will be released to their parent or guardian individually after each class to ensure safety.  Kidz Zone hours will be extended to 1:00 for other siblings not participating in the class.

HOLIDAY HOURS

SUNDAY APRIL 8, 2012-CLOSED

MONDAY MAY 28, 2012 OPEN 7AM-NOON

**All other days and hours are normal**

**SPECIAL MEMORIAL DAY CLASSES**

Monday May 28, 2012

9:00am  Boot Camp

9:00am Cycling Class

Recipe

Crispy Chicken Bites

Ingredients

  • 3x6oz boneless, skinless chicken breast
  • 1/4 cup oat bran
  • 1/4 cup wheat germ
  • 1Tbsp coarsely ground flaxseed
  • 1/4 cup coarsely ground almonds
  • 1/2 tsp sea salt
  • 1/2 tsp white pepper
  • Pinch garlic powder
  • 1/2 cup water or low-sodium chicken broth
  • 1 large egg white, lightly beaten

Preparation

  1. Preheat oven to 400F.  Prepare baking sheet by lining with parchment paper or coating lightly with extra virgin olive oil.
  2. Cut chicken breasts into nugget-sized pieces, about 1 1/2 inches square.  Set aside.
  3. Next, combine all dry ingredients in a large container with a tightly fitting lid.  Shake well.  This is your coating mixture.
  4. Combine water and egg in a medium bowl.  Dip each piece in the water-egg white mixture.  Then dip each piece in the coating mixture.  Make sure each piece is well coated.
  5. Place on the baking sheet.  When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for 10-15 minutes or until golden.

WORK ZONE FITNESS IS AGAIN HELPING OUT AT THE TOUR DE GRETNA!!
]]> http://www.workzonefitness.com/blog/2012/04/aprilmayjune/feed/ 0 Jan/Feb/March Newsletter http://www.workzonefitness.com/blog/2011/12/janfebmarch-newsletter/ http://www.workzonefitness.com/blog/2011/12/janfebmarch-newsletter/#comments Wed, 28 Dec 2011 22:02:41 +0000 workzoneadmin http://www.workzonefitness.com/?p=640

 

HAPPY NEW YEAR!!!

 


Make a New You, not a New Year’s Resolution

This time of year everyone is wanting to make a New Year’s resolution.  Instead of randomly making a resolution,  make a conscious decision to make a new you.  You deserve it.  A new you takes time to develop.  Take a moment and sit down and write down the things you would like to change.  Once you have that established, write down the goal of change for each of the things you would like to change.  Example:  I want to stop eating junk food so often.  Goal of change:  I would like to be eating more healthy food.  When you have those items written down, either for fitness or nutrition you can begin to write down methods and ideas of ways you can work on making those changes.  Give yourself a time frame and hold yourself to it.  Remember that you are human and we all make mistakes and slip up, no one is perfect.  When those things happen, do not beat yourself up.  Simply move on as if nothing has happened.  Every time you accomplish a goal, reward yourself!  If you are not sure where to start, contact us and we would be happy to give you a hand.  Happy New Year…..Happy New You!

REMINDER!!!!

Daylight Savings, on Sunday March 11,2012

Crab Cake Recipe:

Makes 8(2 oz. each) crab cakes
Serving  Size:  2 Crab Cakes
Nutrition Per Serving:
Calories:  257
Protein:  23 grams
Carbs:  6 grams
Fat:  12 grams
Ingredients:
1/4 cup egg beaters
2 Tbs. lite mayo
2 Tbs. minced green onion
1/4 tsp. Chesapeake seasoning, (old Bay)
1/4 tsp. hot red pepper seasoning
1 lb. lump or backfin crabmeat, drained and picked over for shells
4 Tbsp. skim milk
10 whole wheat crackers, finely crushed
3 Tbsp. olive oil for frying plus Pam Cooking Spray as needed
Lemon wedges, to serve with crab cakes
1.  Mix egg beater, lite mayo, green onion, old bay seasoning and ht sauce in a small bowl until all ingredients are incorporated.  Set aside.
2.  Lightly break up crab meat in a medium bowl.  Add skim milk and toss gently to coat.  Add crushed whole wheat crackers and toss gently to combine.  Add egg beater mixture, and toss gently once again to combine.  Using a 1/3 cup measuring cup, scoop up a portion of the crab cake mixture and form into a compact cake.
3.  Repeat to make 8 cakes (can be covered with plastic wrap and refrigerated up to 8 hours)
4.  About 10 minutes before serving, heat olive oil in a 12 inch skillet over medium high heat.  Carefully add crab cakes, saute; turning once until golden brown (approximately 3 minutes per side).  Transfer to a paper towel-lined plate.  Serve immediately with lemon wedges.

Holiday Bingo

Rules

  • $5.00 to enter
  • Complete 10 of the 16 boxes to be entered in drawing.
  • Each box must be signed by a staff member
  • Must have a bingo card submitted by, or on January 15, 2012.

!!Prize!!

3Month Nutritional Coaching+10 30Min PT Sessions+ Secret Prize Bag
]]> http://www.workzonefitness.com/blog/2011/12/janfebmarch-newsletter/feed/ 0 NOVEMBER/DECEMBER NEWSLETTER 2011 http://www.workzonefitness.com/blog/2011/10/novemberdecember-newsletter-2011-2/ http://www.workzonefitness.com/blog/2011/10/novemberdecember-newsletter-2011-2/#comments Mon, 31 Oct 2011 15:27:01 +0000 workzoneadmin http://www.workzonefitness.com/?p=538

Holiday hours:

  • CLOSED THANKSGIVING DAY
  • CHRISTMAS EVE 7AM-12PM
  • CLOSED CHRISTMAS DAY
  • NEW YEAR’S EVE 7AM-2PM
  • CLOSED NEW YEAR’S DAY

Venice nutrition debuts at Work Zone Fitness

Haly Kopp  and Malin Morrison are proud to be  the first Certified Venice Nutrition Coaches in Manheim, PA.

What is Venice Nutrition? Venice Nutrition is a system that creates the possibility for anyone to  implement nutrition into their lifestyle and achieve permanent results by stabilizing blood sugar levels.

What can be achieved through stabilized blood sugar levels?

  • Limitless Energy
  • Enhanced Mental Alertness
  • Consistent Body Fat and Weight Loss
  • Optimal Stress Management
  • Zero Sugar Cravings

To learn more about Venice Nutrition please contact either malinm@workzonefitness.com,  halyk@workzonefitness.com, or call us at 717-664-0059

Malin Morrison (left) and Haly Kopp (right) Certified Nutrition Coaches

WANT A NEW SALAD, TRY THIS

Ingredients:

For the dressing:

2 garlic cloves, finely minced
1 ½ teaspoons fresh ginger, finely minced or grated
¼ cup red wine vinegar
3 tablespoons low sodium soy sauce
1 ½ tablespoons sesame oil (we like Trader Joe’s Toasted Sesame Oil)
3 tablespoons honey

For the salad:

1 lb. cooked chicken breast, chopped or shredded (we like using our Everyday Chicken recipe)
6 cups shredded cabbage (or chopped romaine lettuce)
3 cups shredded carrots
1 red bell pepper, sliced or chopped
½ cup chopped fresh cilantro
2 scallions chopped (optional)
 Preparation: Whisk together all of the ingredients for the salad dressing. Store in the refrigerator to allow flavors to blend until ready to use.

Arrange all of the salad ingredients on 4 individual plates. Top with dressing. Garnish with fresh cilantro and scallions (if desired)
]]> http://www.workzonefitness.com/blog/2011/10/novemberdecember-newsletter-2011-2/feed/ 0 July-Aug-Sept http://www.workzonefitness.com/blog/2011/06/july-aug-sept-2/ http://www.workzonefitness.com/blog/2011/06/july-aug-sept-2/#comments Wed, 29 Jun 2011 19:20:04 +0000 workzoneadmin http://www.workzonefitness.com/?p=419

Holiday Hours
Monday, July 4th- CLOSED
Monday September 5th- 9:00 am – 1:00pm

Kid Zone Summer Hours

Mon – Fri  8:00am – 12:30pm
Mon – Thurs  4:00pm -8:15pm
Sat 9:00am – 11:00am

Congratulations Alicia Stratts!!! Alicia won 4 Tickets to Hershey Park

Recipe

Corn and Pasta Salad with Homemade Ranch Dressing

Total Time  - 30 min

Ingredients

  • 4 ounces gemelli pasta
  • 1 small garlic clove
  • Kosher salt and freshly ground black pepper
  • 1/3 cup reduced-fat sour cream
  • 1/3 cup buttermilk
  • 2 teaspoons cider vinegar
  • 1 scallion, minced
  • 2 small ears fresh corn
  • 8 ounces grape tomatoes, preferably mixed heirloom, halved
  • 1/4 small red onion, thinly sliced lengthwise
  • 4 cups baby arugula
  • 2 slices bacon, cooked until crisp in the microwave, and crumbled

 

Directions
Cook the pasta in boiling salted water according to package directions; drain and run under cold water to cool. Meanwhile, finely chop the garlic clove on a cutting board; sprinkle with salt. Using the blade of a chef’s knife, press down onto garlic, smashing it to make a paste. Add the garlic paste to a large bowl with the sour cream, buttermilk, cider vinegar and scallion; season with salt and pepper. Whisk the dressing until smooth and reserve.

Cut the kernels from the corn (breaking sheets of kernels into about 2-inch pieces, if desired). Add the corn, tomatoes, onion and arugula to bowl with dressing; gently toss to coat. Sprinkle with the bacon.

Calories 148; Total Fat 3g (Sat Fat 1.5g, Mono Fat 0.4g, Poly Fat 0.3g) ; Protein 6g; Carb 25g; Fiber 3g; Cholesterol 9.5mg; Sodium 159mg

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