Eat your Oatmeal

Posted on by bruceboss
  1. Over 40 studies show that eating oatmeal may help lower cholesterol and reduce the risk of heart disease. According to Quaker, all it takes is 3/4 cup of oatmeal each day to help lower cholesterol. The soluble fiber in oats helps remove LDL or “bad” cholesterol, while maintaining the good cholesterol that your body needs. In January 1997, the Food and Drug Administration announced that oatmeal could carry a label claiming it may reduce the risk of heart disease when combined with a low-fat diet.
  2. The soluble fiber in oatmeal absorbs a considerable amount of water which significantly slows down your digestive process. This result is that you’ll feel full longer, i.e. oatmeal can help you control your weight.
  3. New research suggests that eating oatmeal may reduce the risk for type 2 diabetes. In fact, the American Diabetes Association already recommends that people with diabetes eat grains like oats. The soluble fiber in these foods help to control blood glucose levels.
  4. According to recent studies, a diet that includes oatmeal may help reduce high blood pressure. The reduction is linked to the increase in soluble fiber provided by oatmeal. Oats contain more soluble fiber than whole wheat, rice or corn.
  5. Oatmeal contains a wide array of vitamins, minerals and antioxidantsand is a good source of protein, complex carbohydrates and iron.
  6. The fiber and other nutrients found in oatmeal may actually reduce the risk for certain cancers.

EAT YOUR OATMEAL……. The Fit Boss Bruce Drogo

Healthy Muffins

Posted on by bruceboss

Preparation: 15 minutes
Time-To-Table: 30 minutes
Serves: 12 servings

  • 3 organic eggs
  • 1 carton (8 oz.) fat-free vanilla greek yogurt
  • 1/4 cup orange juice
  • 2 tablespoons canola oil
  • 1 tablespoon grated fresh ginger
  • 1 cup wheat bran cereal (shreds, not flakes)
  • 1 1/4 cups whole wheat flour
  • 1/3 cup sugar
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1 cup frozen blueberries
  • 1/2 cup sliced almonds

 

Heat oven to 400°F. Line 12 muffin cups with paper cup liners; set aside. Stir together Eggs, yogurt, orange juice, canola oil and fresh ginger. Stir in wheat bran cereal; let stand 5 minutes.

Add whole wheat flour, sugar, baking soda, baking powder and salt. Stir just until moist. Gently stir in frozen blueberries and almonds.

Spoon batter equally into muffin cups. Bake for 15 to 18 minutes or until toothpick inserted in center of muffin comes out clean.

Eat grass fed beef

Posted on by bruceboss

Meat, eggs, and dairy products from pastured animals are ideal for your health. Compared with commercial products, they offer you more “good” fats, and fewer “bad” fats. They are richer in antioxidants; including vitamins E, beta-carotene, and vitamin C. Furthermore, they do not contain traces of added hormones, antibiotics or other drugs.

EATING GRASS FED BEEF

Lower in Fat and Calories. There are a number of nutritional differences between the meat of pasture-raised and feedlot-raised animals. To begin with, meat from grass-fed cattle, sheep, and bison is lower in total fat. If the meat is very lean, it can have one third as much fat as a similar cut from a grain-fed animal. In fact, as you can see by the graph below, grass-fed beef can have the same amount of fat as skinless chicken breast, wild deer, or elk. Research shows that lean beef actually lowers your “bad” LDL cholesterol level.

Because meat from grass-fed animals is lower in fat than meat from grain-fed animals, it is also lower in calories. (Fat has 9 calories per gram, compared with only 4 calories for protein and carbohydrates. The greater the fat content, the greater the number of calories.) As an example, a 6-ounce steak from a grass-finished steer can have 100 fewer calories than a 6-ounce steak from a grain-fed steer. If you eat a typical amount of beef (66.5 pounds a year), switching to lean grassfed beef will save you 17,733 calories a year—without requiring any willpower or change in your eating habits. If everything else in your diet remains constant, you’ll lose about six pounds a year. If all Americans switched to grassfed meat, our national epidemic of obesity might diminish.

In the past few years, producers of grass-fed beef have been looking for ways to increase the amount of marbling in the meat so that consumers will have a more familiar product. But even these fatter cuts of grass-fed beef are lower in fat and calories than beef from grain-fed cattle.

Extra Omega-3s. Meat from grass-fed animals has two to four times more omega-3 fatty acids than meat from grain- fed animals. Omega-3s are called “good fats” because they play a vital role in every cell and system in your body. For example, of all the fats, they are the most heart-friendly. People who have ample amounts of omega-3s in their diet are less likely to have high blood pressure or an irregular heartbeat. Remarkably, they are 50 percent less likely to suffer a heart attack. Omega-3s are essential for your brain as well. People with a diet rich in omega-3s are less likely to suffer from depression, schizophrenia, attention deficit disorder (hyperactivity), or Alzheimer’s disease

Bruce The Fit Boss 

The Fit Boss Workout of the day

Posted on by bruceboss

Today’s Method of training will be:

Do each exercise 14, 12,10,8,6,4,2 Reps which is 7 rounds

Spiderman Push ups

Burpees

Switching Lunges

Dips

Box Jumps

Are you ready to MMAXOUT…

Bruce (the Fit) Boss

Join the Fit Boss Here

maxout fitness, mmaxout fitness, mmaxout, maxout, maxout workout,mmaxout workouts

Eat Clean Eat Lean

Posted on by bruceboss

 

Cook time: 14 minutes

Ingredients
1 pound 96% Lean Ground Beef
1 teaspoon freshly grated ginger
1 clove garlic, minced
2 tablespoons finely chopped purple onion
2 tablespoons finely chopped fresh cilantro
2 teaspoons finely chopped and seeded jalapeno
1 tablespoon pineapple juice
2 teaspoons low-sodium soy sauce
Whole wheat buns (optional)
Sliced fresh pineapple rings, grilled (optional)

Directions
1. Combine first 8 ingredients in a large mixing bowl. Shape into 4 equal size burgers.

2. Coat a grill rack with cooking spray. Grill, covered with grill lid, over medium-high heat (350F to 400F) 5 to 7 minutes on each side or until desired degree of doneness.

Stove-top instructions:
Place patties in a large skillet or grill pan over medium-high heat; cook 8 to 10 minutes on each side or until done.

Makes 4 servings.

Fruit Salsa

Prep time: 15 minutes

Ingredients
3/4 cup fresh chopped pineapple
1/4 cup chopped mango
1/4 cup diced purple onion
1/4 cup diced red bell pepper
1/4 cup diced green bell pepper
2 tablespoons seeded and chopped jalapeño
2 tablespoons chopped fresh cilantro

The Hottest nutrition plan that guarantee results fast

Posted on by bruceboss

Thought I share my nutrition plan to you…

BUILD n SHRED Meal Plan —BRUCE

Protein = body weight per pound so 100pd ACTIVE person would need 100 grams of protein.

Carbs. needed approximately bodyweight X2grams per pound, for BUILDING AND MASS.  Example 100pound person would consume 200carbs with a light day for body confusion. This will help elevate testosterone levels.

Calories: multiply bodyweight by 17-19 for correct calorie intake without adding body fat.

Breakfast (Meal 1)                                   2 Lean Pills

1 cup of Oatmeal Plain                                   6 Protein-142 cal. – 25carbs

*OR sub.oatmeal for ONE Pancake          6 protein-180cal.-36carbs.

3 egg whites & 2 yolks                                    19.2 gprotein-176cal.-0carbs

ONE Apple                                                          0protein-100cal-26carbs

AM VITAMINS

(1) Vit. D / (3) mag. Zink and cal. combo/ (1) Glucosamine and MSM / (1) Niacin

 

Snack mid morning (Meal 2)

Fruit RAW or Dried                                                          0protein-200cal.-51Carbs

Banana

Additional options

*2peaches, 2cups of grapes, 2 raw skin on Apples

ONE (1) Raw egg, Yolk ONLY                                        2 protein-52cal-0carbs

 

Lunch  (Meal 3)

Supplements:  (3) Flax oil/ (2-3) Biotin (1)Krill

8oz. Lean Turkey (or Beef/Steak)             40g protein- 320 calories – 0 carbs

1 c. quinoa (or rice)                                         8g protein-222-calories-40carbs

1 cup spinach Cooked                                    6 protein- 48calories-1carbs

 

Snack: (Meal 4)

1 Tbsp peanut butter                                      4 protein- 100cal.-4carb.

1 slice whole grain bread                               4g. Protein-89calories-16carbs

(Or PB BUILDERS BAR)                                   20g protein-270calories -30g carbs

OR 18 crackers&cubed cheese                      9protein-240 calories-19carbs

Meal 5:

Soft Wrap                                                        6gprotein-210calories-36carbs

Black Beans                                                           7protein-90cal.-19carbs                                                                                     ¼ c. Shredded Cheese                                     7g protein-110cal.-1carb.

Rice or Quinca                                                8g protein-222-calories-40carbs                                       Spinach Leaves Fresh                                       2 protein- 7calories-1carbs   

½ avocado                                                       1protein-157cal.-8carbs

Pre-work out , 30 min Prior

(1)   Vit. C./ (1) Horney goat weed

1scoop CREATINE with water or juice NO MILK.                                       

Post Work OUT   

OptiMAXX LEAN with slim milk                      28gprotein-259cal.-27carbs

 

 

Dinner

Fish                                                                  approx 20-28protein-300cal.0carbs

8oz. YAM                                                         2g. protein-150calories-37carbs

1c. String Beans                                              2g.protein-10calories-3carbs

Nite Time Shake

1 scoop choc. Or van. “Gold Standard”               24protein-130 cal-5carbs

WATER or Juice

With frozen strawberries /blueberries  or raspberries and ice.

 

 

If you need an extra snack no more protein, make it fruit, or FRESH Veg.

At MAXX with **200 grams protein options

340 Carbs MAXX= 370    *room for tea carbs/juice carbs**

Calories 3125g. MAXX= 3240

Nutrition Plan for MMA, MMAXOUT, Kickboxing, Boxing, Wrestling, Cardio Kick, and Pro Athletics 

Mixed Martial Arts Fitness

Posted on by bruceboss

The Fastest Growing Workout

Never before has a fitness concept literally taken the breath of so many people.  Mixed martial art owns a unique blend of strength, power, skill and finesse.  The product of such an attention getting industry is martial arts fitness.  Without a combination of traits on polar opposites of the spectrum, its longevity in communities and as lifestyles would have been much shorter lived.

To build strength, endurance is tested and pushed.  Hours of breathless movements, repetitions, and conditioning reconstructed to effectively produce results for the average person.  Each day the exerciser gains confidence in their movements as a mixed martial artist does before competition.

Growing powerful and training to use muscles in their greatest time of need occurs through explosive movement.  Pushing abilities in every movement using the utmost intensity grows power.  Power isn’t obtained through heavy lifting, it’s through the use of the power you already have.  The body has to be taught to find it.

Controlling trained muscles is not only difficult but part of finding personal skill.  A great kicker could have at one time barely been able to lift their foot above their knee.  Mastering each movement and placing the body in the right alignment for proper execution is exemplary skill building.  From the building stage to execution stage, faster and stronger muscles use power and strength for toning and fat loss.

In finale, putting the entire martial arts fitness blend into use and combination takes finesse.  Not always the finesse of the exerciser but the finesse of the instructor.  Properly placing together the right combinations and changing the combination order and approach keep exercisers interested and involved.  This is why martial arts fitness has literally taken the breath of many people, and it’s not slowing the attack.

MMAXOUT Fitness is the #1 MMA Workout to date, you will love every class because you never ever do the same class twice. Are you ready to get MMAXed OUT.

Take this approach to your fitness goals

Posted on by bruceboss

First, and please understand that I’m not yelling, but GET OFF THE SCALE!  Seriously, weighing yourself day after day to see the progress of your fitness, nutrition and lifestyle efforts reflected by numbers.  Get with it and use the MMAXOUT exercise program approach.  Get away from the obsession and false sense of accomplishment driven by scales.  Start by taking measurements, you can look the proper ways and places online.  Then, write it down.  Don’t step on that scale or measure one inch of your body until you have committed to a legitimate fitness program for a minimum of 4 weeks and attend at least 3-4 times per week.  After you’ve put forth a real effort for change, bust out the measurements, re-measure, and compare.  Chances are you’re looking different in your clothes, shrinking perhaps?  This means that you’ve improved your physique and didn’t need the scale to prove it.  Now, step on the scale.  It hasn’t budged has it?  In the MMAXOUT exercise program it won’t, here’s why.  Your fat is being replaced by muscle, pound for pound.   So unless you’re at the point where you’re shaving off the unnecessary fats instead of weight replacing with muscle mass, your scale means NOTHING on your road to success in the MMAXOUT exercise program.

Fit Boss French Toast Killer

Posted on by bruceboss

VANILLA RASPBERRY FRENCH TOAST



Ingredients
1/2 scoop Vanilla Whey Protein
1/2 cup egg whites {5 egg whites}
1 TBS sugar-free Vanilla syrup
4 slices of 100% Multi-Grain Bread

Directions
Mix the first 3 ingredients together in a blender. Dip all 4 pieces of bread into mixture till they are covered completely. Cook in frying pan over medium heat. Flip and cook on other side.

RASPBERRY TOPPING

Ingredients
4 TBS Sugar-Free Red Raspberry Preserves
2 tsp Sugar-Free Vanilla Syrup

Directions
Mix ingredients together till blended well. Pour over French toast and enjoy. Half of this recipe will go over 2 pieces of French toast.

Nutrition: {recipe makes 2 servings}
Calories: 215
Fat: 4
Carbs: 28.
Protein: 28

Is your personal trainer qualified

Posted on by bruceboss

I have heard and read about personal trainer stories that just make you wonder where did these personal trainers get their training from? Most personal trainers in your local health barely no anything or let alone have any qualifications to be a trainer. Did you know? That 90% of personal trainer certifications can be attain by just taking a 2 hour written test, that’s crazy. For those of us who seek out the help of a personal trainer, it’s important that we don’t end up with someone who isn’t very qualified or just doesn’t care about their client’s well-being. As with anyone you hire to provide a service, you want the best for your money. How can you know if a personal trainer is qualified and genuinely cares about helping you?

Make sure your trainer is acting as a professional in all areas of their business?

Are they on time, well prepared for your session? Are they well groomed and dressed as a professional person who charges professional fees for a professional service?

Are they an honest, non-gossiping, non criticizing, positive person who genuinely cares about you and you can trust to keep what you share with them to themselves-if your trainer is telling you private things about their other clients, be sure they are sharing yours with other clients!!

Does your trainer chat or text on a phone when they should be giving you 100% attention?

Physical Appearance is very important is your trainer in shape, healthy with a professional look?

Do they have a list of clients that showed improvement in their overall physical appearance and are living a healthy lifestyle?

The sad thing is it’s hard to find a good trainer now a day, but there are some good trainers, you just have to find clients that are 100% satisfied with the results they gotten from the workouts provided.

Welcome to THE FIT BOSS look I guarantee that you will see 200% improvement in your body, mind and training experience with ONLY 1 Hour session a month and that’s GUARANTEED

To start a new you call Today at 484 855 0301

I have a list of clients throughout the USA with results the love and will forever

Bruce (The Fit) Boss

484 855 0301