Chicken nuggets the kids will love

                                          A kid friendly meal that the whole family will love.

                                                            Flaxseed Chicken Nuggets

Pre heat oven to 350

one cup milled flaxseed
one cup wheat flour
two eggs
one Tbsp black pepper
one tsp red pepper
pinch of sugar
4-6 boneless chicken breast

Cut chicken breast into one inch pieces and rinse. In a medium bowl beat eggs. In a separate bowl, mix all dry ingredients. Place chicken pieces into egg and transfer to dry mix. Repeat as necessary.  Place battered chicken onto a cookie sheet and cook for about 20 min or until done.

Serve sliced fruit with a vanilla yogurt dip as a side dish.



What is flaxseed? Here is a link to learn more about this wonderful grain. 

 http://lowcarbdiets.about.com/od/whattoeat/a/flaxinfo.htm

Beta-Alanine + HIIT – Match Made in Athletic Heaven

Beta-Alanine + HIIT – Match Made in Athletic Heaven

This isn’t your grandfather’s form of cardio. Recently, high-intensity interval training has surged in popularity, freeing fitness enthusiasts from long hours on the treadmill.

HIIT is highly efficient, boosting the metabolism into a calorie-burning frenzy and challenging the cardiovascular system. As a result, all types of athletes, from bodybuilders to basketball players, have adopted high-intensity interval training as a means to minimize time spent in the gym while maximizing endurance performance and improvements in body composition. Unfortunately, though, high-intensity interval training is not without downsides. HIIT can be hard on the joints and can also diminish the body’s stores of glycogen, phosphocreatine, and adenosine triphosphate (ATP). Because of this, HIIT cannot be performed for long periods of time – which is great for those trying to save time, but can be an issue for those who are trying to burn a lot of calories. But the lack of glycogen, phosphocreatine and ATP can also interfere with other athletic pursuits, such as weight lifting or sports.

So is there any way to soften the blow?

According to recent research from the Journal of the International Society of Sports Nutrition, there is, and it’s as close as your nearest supplement store.

What is this magical endurance aid?

Beta-alanine.

Beta-alanine is classified as a non-essential amino acid, and interestingly, is not believed to be used in the building of proteins. This amino acid is usually not ingested on its own unless it is supplemented; rather, the most common sources are the dipetides carnosine, anserine and balenine. While these are contained in fish, beef and chicken, the amount of beta-alanine from those sources is not sufficient to trigger the results of the following study (1).In the study, forty-six college-aged men who had not taken supplements within the past six months participated in two three-week programs of high-intensity interval training and either placebo or beta-alanine supplementation. Fitness assessments were taken prior to the program to find a baseline, and also at the midpoint and end of the study.

Even after only the first three weeks, several significant changes were noted between the beta-alanine group and the placebo group.

Those supplementing beta-alanine demonstrated longer time until exhaustion and improved maximal oxygen consumption (VO2 Max). Additionally, the increase in Total Work in the beta-alanine group was nearly double that of the placebo group. The supplement group also experienced positive changes in lean body mass, while the placebo group did not (2).While high-intensity interval training can be helpful on its own, beta-alanine supplementation appears to increase the positive effects as well as improve work capacity, making your training more effective than ever before.
Sources:

1. Beta-Alanine. The Facts.
2. Smith, Abbie E., et al. Effects of [beta]-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial. Journal of the International Society of Sports Nutrition, 2009; 6(5): 5

A Welcoming Partnership

We all know the old saying "Sometimes it takes a village to raise a child". Well the same could be said about fitness. Sometimes it takes a community to help you get healthy. This is why 1 Life Fitness is pleased to announce that we are now the newest partner with The City of Palm Coast.

Why partner with a city you ask?

With obesity levels reaching an all time high in our area in the past 5-10 years, 1 Life Fitness and the City of Palm Coast have taken great steps to make our community a healthier place to live so we can all be healthy, wealthy and wise. We have come to realize that with our involvement, we can better the whole community with large and small efforts on our behalf. Making easier access to a healthy lifestyle is one way the City of Palm Coast is doing it. They have placed many wonderful new trails to walk, run or bike on and are now offering more ways to get fit through different programs and events like the Palm Coast Running Series. With the help of the City of Palm Coast, 1 Life Fitness is making it easier to get healthy with programs like "Mommy and Me".

Mommy and Me a wonderful program that caters to the new parent. Whether you are a Mom or Dad and have a non mobile baby up to 1 year of age, you can lose those pregnancy pounds that were put on over term by including your infant in the workouts. Not only will you not have to worry about daycare for your baby, but the new parent can be included in that much needed social setting PLUS one to one time with their child. This 6 week program will start August 27, 2012 and will be held at the Palm Coast Community Center every Monday, Wednesday and Friday from 10-11 am.

For further information, please contact us at wonlifefitness@yahoo.com or to see event calenders and events go to http://palmcoastgov.com/

Big things

Big things are coming! I am happy to anounce that my website is just about done. I just need to figure out a few more things, but for now I hope you can visit and let me know what you think.

                                          Stop on over http://1lifefitness.org/ Hope you enjoy.