6-week Weight Loss Contest!
January 24, 2011
6-Week Weight Loss Contest
Enter to Win a Spa Basket
Registration begins January 24th until February 7th. Contest ends on March 21st, Members Appreciation Day. During the party all results and the Winner will be announced at the Personal Training Department (4th Fl.) of the Hudson Athletic Club, 130 Washington Street, Hoboken, NJ 07030 . The party will take place from 6 to 9pm. Members and Nonmembers of the gym are eligible to enter. For any questions call 551-358-2608 or email info@fitnessjudge.com. Good Luck!
If you LOSE, you WIN!
Shrimp and Shittake Risotto
January 18, 2011
Cook :30 mins
Prep: 30 mins
Makes 4 servings
Ingredients
- 4 cups reduced-sodium chicken broth
- 1 tablespoon unsalted butter
- 1/2 cup finely chopped onion
- 3 teaspoons minced fresh garlic
- 1 cup Arborio rice
- 3/4 cup dry sherry or dry white wine
- 4 teaspoons olive oil
- 6 ounces shiitake mushrooms, stemmed, caps sliced (about 2 cups)
- 2 teaspoons minced fresh thyme
- Pinch salt
- 3/4 pound medium shrimp, shelled and cleaned (tails removed if desired)
- 1/4 cup freshly grated Parmesan
- 2 tablespoons minced fresh parsley
Directions
1. In a medium saucepan, bring the chicken broth to a simmer; reduce heat to low and keep warm.
2. Melt the butter in a large skillet over medium-low heat. Add the onion; saute until softened, 3 minutes. Add 1 teaspoon of the garlic; saute 30 seconds. Stir in the rice, then add 1/2 cup of the sherry; cook until absorbed, stirring frequently, about 2 minutes. Add 1/2 cup of the broth, stirring until absorbed, 2 minutes. Add remaining broth 1/2 cup at a time; stir each 1/2 cup until absorbed before adding the next. Cook, stirring frequently, until rice is tender and creamy, 20 to 25 minutes.
3. Heat 2 teaspoons of the olive oil in a nonstick skillet over medium-high heat. Add the mushrooms and saute until golden, 5 to 7 minutes. Add 1 teaspoon each of the garlic and thyme and the pinch of salt; saute 1 minute and transfer to a plate. Add remaining oil and the shrimp to empty pan; cook 2 minutes. Add remaining garlic and saute 1 minute more. Add remaining sherry and simmer 1 minute, until shrimp are just barely cooked through; set aside.
4. When the risotto has finished cooking, stir in shrimp and liquid, mushrooms, Parmesan, parsley and remaining thyme. Warm 2 minutes. Spoon into bowls and serve.
The Ultimate Lunch-Hour Cardio Workout
January 12, 2011
Hit the treadmill for a 10-minute interval pyramid to kick-start the fat burning and keep it humming. You’ll alternate 1 minute at a steady pace with varying 1-minute bursts. (The plan also works for the elliptical or stairclimber.) Do the highest level you can.
| Beginner | |
| Minute | MPH |
| 1 | 3.0 |
| 2 | 4.0 |
| 3 | 3.0 |
| 4 | 4.5 |
| 5 | 3.0 |
| 6 | 5.0 |
| 7 | 3.0 |
| 8 | 4.5 |
| 9 | 3.0 |
| 10 | 4.0 |
| Calories burned = 50 | |
| Intermediate | |
| Minute | MPH |
| 1 | 4.0 |
| 2 | 5.0 |
| 3 | 4.0 |
| 4 | 6.0 |
| 5 | 4.0 |
| 6 | 7.0 |
| 7 | 4.0 |
| 8 | 6.0 |
| 9 | 4.0 |
| 10 | 5.0 |
| Calories burned = 77 | |
| Advanced | |
| Minute | MPH |
| 1 | 5.0 |
| 2 | 6.0 |
| 3 | 5.0 |
| 4 | 7.0 |
| 5 | 5.0 |
| 6 | 8.0 |
| 7 | 5.0 |
| 8 | 7.0 |
| 9 | 5.0 |
| 10 | 6.0 |
| Calories burned = 103 | |
Protein Packed Recipes! Work Out and Eat Great!
January 12, 2011
Salsa Chicken
INGREDIENTS
1 cup brown rice
1 packet chicken taco seasoning
1 lb. chicken breast, cut into 2-inch pieces
15-oz. jar of your favorite salsa
½ cup grated reduced-fat cheddar cheese
Nonstick cooking spray
Serves 4
INSTRUCTIONS
Cook rice per package directions. Preheat oven to 350 degrees F. Coat oven-safe skillet with nonstick cooking spray.
Pour taco seasoning packet into a shallow dish. Dip chicken pieces in taco seasoning, coating each piece. Place evenly in skillet.
Cook chicken over medium-high heat for two minutes, then flip each piece over and cook another 2 minutes.
Remove from heat. Pour salsa over chicken pieces. Cover and bake in oven for 10 minutes.
Sprinkle cheese over salsa-chicken pieces and bake, covered, for 10 minutes.
Remove from oven. Place ½ cup cooked rice on each plate and scoop salsa-chicken on top.
NUTRITION FACTS (per serving):
370 calories
32 g protein
46 g carbs
2 g fat
2 g sugar
837 mg sodium
67 mg cholesterol
2 g fiber
Ginger-chile chicken Stir Fry
The secret behind a successful stir-fry is to prepare all of the ingredients in advance and cook them quickly. Cook the rice, chop the veggies, add the chicken, and in minutes you’ll have a homemade meal. Enjoy!
INGREDIENTS
2 Tbsp. oil (divided)
1 lb. boneless, skinless chicken breasts, cut into ½-inch pieces
2 Tbsp. fresh minced ginger
1 fresh Serrano chile, seeded and sliced into strips
1 medium onion, halved lengthwise and sliced into strips
1 small red bell pepper, seeded and julienned
1 small green bell pepper, seeded and julienned
1 small yellow bell pepper, seeded and julienned
Sauce:
¼ cup reduced-sodium soy sauce
2 Tbsp. water
2 cloves garlic, minced
2 tsp. cornstarch
1 tsp. sugar
INSTRUCTIONS
1. Heat 1 Tbsp. oil in a wok or large skillet placed over medium-high heat. Add chicken and stir fry until almost cooked through. Remove chicken to a plate; cover to keep warm.
2. Heat remaining oil in wok. Add ginger, chile, onion and bell peppers; stir-fry five minutes or until peppers are crisp-tender. Return chicken to wok.
3. Mix sauce ingredients together in a small bowl. Pour sauce into wok and cook until sauce is thick and bubbly, about two minutes. Serve over rice.
Serves 4
NUTRITION FACTS (per serving):
234 calories
27 g protein
22.5 g carbs
7 g fat
2 g fiber
4 g sugar
608 mg sodium
For the New year, Get a New Start!
January 3, 2011