2011 June and July Special buys

Training Sessions
$10 off any single session or 10% off any package

Split Training is discounted for the months of June and July
2 person is $30.00 per person
3                $25.00 per person
4-6 max      $20.00 per person
 *call or email your preferred days and times and fitness focus or grab your friends and get fit together! bodicop@aol.com

Red Rocks Fit Camp
Sundays 730-830 am
$10 drop in or $50.00 10 punch card
Most fitness levels welcome,email if you have any questions.

WWW.ironwearfitness.com
If you are looking to improve health, balance, speed and agility..then check out the site for the best weighted fitness wear! Everything from vests to hands,head,feet! And children's wear!
This is by far one of the best training techniques to use for improving race times, jumps,and power as well as rehabbing an injury and postural alignment!
Not sure how this can work for you? Call or email me!

www.FitWall.com

Fitwall is the newest innovation to hit the fitness world! Most result driven, non-mechanical,  exercise equipment to date! See the website and explore the possibilties. Liane Seiwald's Fitness Systems offers training and certification individuals and certified personal trainers.

Hope you are enjoying the Summer!

Coach Liane

PS..I am still taking ideas on how to use the leftover ONE PIECE Competition suits..making a 2 piece?  Who ever comes up with the best version or new idea, will win a custom nutrition/exercse and training program at Liane Seiwald Fitness Systems. This offer is good till August 2011

Payment for Sessions can be made to Liane Seiwald's Fitness Systems ( bodicop@aol.com) at Paypal for credit card/check, or in person with cash/check. Please request an invoice when registering to connect to Paypal easily, there is no need for an account.

ALSO--
Are you looking for partners to split personal training/costs  or a cardio buddy and would like to pair up (2-4 people) send me an email of your preferred  times/days/focus and we will hook you up!

Send me your feed back or questions and will answer your inquiries on my "Q & A" section. I will select the top questions and concerns to post on the site and I will do my best to personally answer back all other inquiries.

Thank you.

Train Hard,
Coach "Diesel"

Just Startin'?

Here are a few basic guidelines to help you thru the process of educating yourself in weight training.

Click here to download

Summertime Recipes and Some Great Finds on Healthy Products
by Liane Seiwald C.P.T.,C.N.C.

 I get aot of requests for recipes and recipe makeovers ,here are a few of my favorites for parties and special occasions.

Heaven Eggs- I took the devil out of them!

You can use as many eggs as you want for this recipe, just increase or decrease other ingredients as needed. I am using a dozen for this one.

List:
1 dozen large or extra large eggs
1/2 cup Grey Poupon mustard
1/2 cup 1-2% cottage cheese low sodium
Paprika, chives to sprinkle for decoration

Hard boil eggs and let cool to room temp.
Slice in half length wise.
Remove and discard yolk, feed to the doggies or toss in compost.
Set aside.

In medium bowl, mash and mix together mustard and cottage cheese.
Using small spoon or pastry decorator fill empty eggs till just over edge.
Place on serving dish,cover and place in frige till cool and ready to serve.
Sprinkle paprika or chive over eggs before serving. Enjoy!

Variations:
Sub out avacado or greek yogurt for cottage cheese.
Add hot sauce or horseradish for more kick.
Asian flare, use wasabi ( 1 tsp.) in place of dijon and increase yougurt or cottage cheese to 3/4 - 1 cup. Serve with soy sauce.

Jello Sundaes

List:
1 package of any flavor sugar free jello
1 container lite cool whip- frozen
3 cups of slices strawberries-chilled

4-6 disposable clear 12-16oz. cups or clear glass glasses

Make jello as per directions pour into a 8x8 square cake pan or similar size tupperware conatiner,cool till firm in frige.
Cut into inch size squares.

In cups place 2 tbls. frozen cool whip, 3 squares of jello and 1/3 cup strawberries
continue 1-2 more times and finish top with a tbls. of cool whip. Cover and place back in frige for atleast 15 minutes and up to 3 days till serving.

Variations:

Replace cool whip with greek yogurt that has been mixed and frozen.
Prior to freezing add in a little stevia for sweetness.
Use regular jello for kids or if not wanting artifical sweetners. Some natural food stores carry plain gelaten that you can sweeten with extracts and stevia.
Use cut up kiwi,raspberries or blueberries instead or mixed in.

Chicken Kabobs- the recipe makeover

List-
skined,fat-less chicken breast 1 lb.( about 1/3 lb. per person- this recipe is for 3 people )
sesame oil- 3 tbls.
soy sauce- 2 tbls.
ginger- 1 tsp.
black pepper-1/2 tsp
onion powder- 1 tsp

cucumber- 1 large
strawberries- 1 pint

wood or metal skewers

Cut chicken into 1 inch cubes, add in all oil and spices ,marinate over nite.
Shake off excess marinade and cook chicken just untill insides are no longer pink.
Allow to cool to room temp.
While chicken cools, skin cucumber and slice into 1/2 inch pieces, you can leave Strawberries whole or if large,slice in half,remove stem.
Using about 6 skewers, alternate pieces of chicken,cucumber,strawberries( about 2-3 Pieces on each skewer.
Keep in frige or on ice till ready to serve.
Serve with a salad or toasted pita bread and greek yogurt spiced with dill,wasabi and onion power

Some decent junk food to have at the parties...

Reduced Fat no salt added Potato Chip from Michael Seasons
Garden of Eatin' No Oil added and low sodium microwave popcorn
Krogers brand No sugar Banana Popcycles

...and good veggie tray
Strawberries,califlower,broccoli,asparagus,jimaca,cucumber,zuccini squash,yellow squash and mushrooms.

Soy,coconut milk, goats milk or greek yogurt mix in a little stevia and cinnamon for a sweet dip or onion, garlic, hot sauce, and little dijon mustard for a spicy one.

Post your comments (or questions) here and tell me what is your best nutrition practice you follow everyday?

Do you eat oatmeal every morning? Have a favorite healthy recipe you use daily? Favorite Supplement?

I eat eggwhites everyday for at least 2 meals. I never get sick of them and have many ways to make em' tasty if I'm in need of a little change...Liane

I will follow up with some recipe posts over the weekend and some great Memorial Weekend Dishes to keep you in check!