- 1 large Egg
- 1/2 fl oz Fresh Lemon Juice
- 1 tablespoon Coconut Oil
- 1 cup (not packed) Cottage Cheese (Lowfat 1% Milkfat)
- 1 large Egg White
- 1 oz Cream Cheese (Fat Free)
- 1 cup, pureed Strawberries
- 1/2 oz Dried Chia Seeds
- 1/4 cup, shredded Dried Coconut (Shredded, Sweetened)
- 1 serving (serving = 1 scoop) Body Fortress 100% Premium Vanilla Whey Protein
- 1 serving (serving = 1/4 cup) Trader Joe’s Just Almond Meal
- 1 serving (serving = 3/4 cup) Liberte Greek Yogurt 0%
coconut oil Sweetener to taste
Mix and press down in the bottom of a pie dish. Bake for 10 min at 375F (175C). Let cool.
egg + egg white
heaping cup cottage cheese
fat free cream cheese
fresh lemon juice Zest from 1 small lime Sweetener to taste
Mix everything and pour over the crust. Bake at 375F for 30-35 min. Take out and let cool. The toppings is strawberries (1 cup) mixed with 1.5 tbsp chia seeds. Let set for 5 min and then spread over the cheesecake. The cake makes 10 pieces.
Calories from Fat 67
% Daily Values*
Total Fat 7.46
Saturated Fat 3.25
Polyunsaturated Fat 0.49
Monounsaturated Fat 0.49
Total Carbohydrate 6.88
Dietary Fiber 1.81
Thank you @tasteyhealth for the amazing recipe.
Here is your official Guide to the AKC SUMMER SHOW OUT! The contest starts June 10th, 2014! Good Luck!
How placing will be determined:
Each activity has an assigned point value. At the end of each week, between June 10th, 2014 and September 2nd, 2014, points will be totaled for that week and a leaderboard showing the top 5 will be posted.
The member who accrues the most points by September 2, 2014 will be our school Champion for 2014. 2nd and 3rd place winners will also receive prize packs.
Points are based on individual effort and cannot be pooled with another member to boost totals.
How are activities counted?
To get credit for classes, all members must scan their cards and SIGN THE ATTENDANCE SHEET located under the calendar on the clipboard.
Photos taken for the challenge may be turned in by Tagging American Karate Center on Facebook or emailing them to firstname.lastname@example.org
Summer Show out Challenge Points
Attend a Kickboxing Class – 3pts (Maximum of 3 classes can be counted per week)
All other classes ( Perseus, Conditioning, Grappling etc) – 2pts
Checking in at American Karate Center on Facebook (1pt per day)
While you are here, go ahead and check in using Facebook for an extra point. No CHEATING. We know when you are here and besides, Gary loves to see your shining faces.
Finding an RVA car sticker ( 2pts)
Show your local pride with an RVA car sticker (No, you don’t have to actually put it on your car, but you could) Local businesses carry this sticker and hand them out for free. Be sure to keep an eye out.
Keep a food log for seven days straight ( 5 pts)
You’d be surprised how much junk food we eat without noticing it
Drink TWO additional glasses of water a day or replace ONE sugary beverage with water (1/2 pt)
Bring a friend to class ( 3pts)
Complete a vacation workout (1pt)
The summer is a time for travel. Stay ahead of the curve and show us how you stay active while you are away. Take a picture at the hotel gym, in the pool or walking on the beach.
Get Motivated! (1pt)
You see our pictures on facebook throughout the week, share a picture on our wall that motivates you and inspire others.
Explore the city( 1pt)
Richmond is home to beautiful historical sites, as well as, a growing number of modern marvels. Be sure to take in the city and share a picture of your adventures with us. Take a walk through Maymont Park or visit a small local restaurant. Tag us in the picture so we can count it.
Find the RVA Downtown Billboard location (5pts)
Face your Fears (5pts)
During this summer period, try at least one thing that you have been afraid to attempt. It could be that dance class you have always wanted to try or going on that road trip you put off. Take pictures and tell us your story
Track your progress (10pts)
Have a weight loss or performance goal? Set it, take action and achieve it! Write down what specific goal you will conquer by Labor Day and go for it! (Lose 2 inches off your waist, cut your mile time by one minute, Compete in your first tournament etc.) And track your progress!
Write a Blog (7 pts)
Tell us about your fitness journey! Write a small blog (200 -400 words) and we will share it! No one’s story is the same and you never know who you will inspire by sharing yours!
Send us your healthy recipe 5 pts
Eating clean does not have to be a chore! Send us your best healthy recipe ideas!
Connect with us! (10pts)
We are now on Instagram: @akc_perseus! Tag us like you would on Facebook for 1pt a day.
Attend a Seminar (15 pts)
This summer, American Karate Center will be hosting a variety of events on the weekend! Stay tuned for dates!
Measurement charts are available here. See office for more information.
*In event of a tie, 2 Bonus challenges will be added to determine placement *
Good Luck!Read More
Before we get into it, remember always consult your physician before starting any exercise program or routine.
Tabata training is INTENSE and you will be doing it at your own risk.
Whew! Ok now that is out of the way, let’s get into it!
What exactly is Tabata Training?
Simply put, Tabata training relies on high intensity circuits performed in short bursts.
Each interval consists of 20 seconds of ALL OUT exertion, followed by 10 seconds of rest. This is done for 8 rounds, equaling four minutes in total .
Wednesday Workout Finisher: (add this circuit to the end of your routine today to kick it up OR Do this on its own 4 times)
20 sec Body Weight Squat
10 sec rest
20 sec High knees
10 sec rest
20 sec Burpees
10 sec rest
20 second Push-ups
10 sec rest
20 sec Mountain Climber
10 sec rest
20 sec Walking Plank
10 sec rest
20 sec Sprawl
10 sec rest
20 plank (neutral spine)
10 sec rest
That’s it! Try it out and have fun. If you have any awesome circuits, Inbox us on Facebook and you may get a shout out!Read More
“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.”
― Ann Wigmore
One of our favorite finds of the internet.
- 5 oz, boneless, raw Salmon
- 1 wedge or slice (1/8 of one 2″ dia lime) Lime
- 3 sprig Cilantro
- 1/2 lime yields Lime Juice
- 1 serving (serving = 1 tbsp) Thai Kitchen Sweet Red Chili Sauce
- 1 tsp Minced Garlic
Preheat broiler on high. Combine sweet chili lime sauce, garlic, lime juice, 2 sprigs chopped cilantro in a bowl and stir well. Top salmon with mixture. Place under broiler for 7-10 minutes until firm and fully cooked. Garnish with lime and extra cilantro. Serve immediately.
Warrior Mindset Tip of the Week: How scheduling your training into your weekly regiment can drastically improve your results!
This week, I want to share with you a story,written by Stephen R. Covey, about organization and how scheduling is every thing!
One day this expert was speaking to a group of business students and, to drive home a point, used an illustration I’m sure those students will never forget. After I share it with you, you’ll never forget it either.
As this man stood in front of the group of high-powered over-achievers he said, “Okay, time for a quiz.” Then he pulled out a one-gallon, wide-mouthed mason jar and set it on a table in front of him. Then he produced about a dozen fist-sized rocks and carefully placed them, one at a time, into the jar.
When the jar was filled to the top and no more rocks would fit inside, he asked, “Is this jar full?” Everyone in the class said, “Yes.” Then he said, “Really?” He reached under the table and pulled out a bucket of gravel. Then he dumped some gravel in and shook the jar causing pieces of gravel to work themselves down into the spaces between the big rocks.
Then he smiled and asked the group once more, “Is the jar full?” By this time the class was onto him. “Probably not,” one of them answered. “Good!” he replied. And he reached under the table and brought out a bucket of sand. He started dumping the sand in and it went into all the spaces left between the rocks and the gravel. Once more he asked the question, “Is this jar full?”
“No!” the class shouted. Once again he said, “Good!” Then he grabbed a pitcher of water and began to pour it in until the jar was filled to the brim. Then he looked up at the class and asked, “What is the point of this illustration?”
One eager beaver raised his hand and said, “The point is, no matter how full your schedule is, if you try really hard, you can always fit some more things into it!”
“No,” the speaker replied, “that’s not the point. The truth this illustration teaches us is: If you don’t put the big rocks in first, you’ll never get them in at all.”
Original online post(http://www.appleseeds.org/Big-Rocks_Covey.htm
So how does this apply to the Martial Artist? Martial Arts training, whether you are chasing fitness, Muay Thai, Kickboxing, Rye Te, MMA, BJJ, or any discipline, requires consistency and dedication to your craft.
With the daily demands placed on us by work, family and friends, it sometimes feels impossible to fit training into our busy schedules.
Start by putting the big things first! Your health! This hour you spend training only takes 4 percent of your day but is proven to extends you life!Read More
To be truly successful in life, you must be willing to take risks. Risk-taking can be accurately defined as trying something new or difficult.
Taking risks isn’t just about trying something you’ve never done before and being able to say you did it. You should consider the rewards or benefits of taking a risk before doing it. Thinking about choices and following through with them can result in achieving goals or growing as a person and martial artist. You will never know what you can achieve if you don’t take the risk in the first place. The first step can be a doozy, but the reward could be worth all the risk.
Think about the difference between a “positive” risk and a “negative” risk. For example, skipping a family event to go out with your friends is not a positive risk because your family members will know that you weren’t with them. There is no reward or benefit for such a risk. Having good character will help you to understand the differences between positive and negative risks. Positive risks can help you grow as a person and achieve goals that you set for yourself. The sky is the limit!
Are you a good risk-taker? Ask yourself the following questions:
1. You are asked to speak to a group at an event. Would you:
a. Practice in front of your friends and then go for it.
b. Lie and say that you have other plans that night?
c. Say no to the invitation because you’ve never given a speech before?
2. You are not a very good swimmer, but your friends want to play water polo in the deep end of the pool. Would you:
a. Refuse to join your friends because you are not comfortable swimming in deep water.
b. Lie and tell your friends that your arm hurts?
c. Jump into the deep water and hope that you don’t drown?
3. Your friends want to learn how to water-ski from a professional instructor. Would you:
a. Water-ski once you have the proper instructions?
b. Lie and tell your friends that you have an injury?
c. Don’t water-ski because you are afraid of the water?
4. You have always wanted to try martial arts, but never have. Would you:
a. Take classes from an experienced instructor and work your way up to possibly compete in tournaments?
b. Say you will make an appointment to check out martial arts studios, but never get around to it?
c. Pick a fight and hope you can hold your own?
If you selected answer “a” to all of the questions above, then you know when and where to take risks.
Knowing the difference between good risks and dangerous risks is very important for your safety.
Make sure that you understand each and every situation before you make a decision. Test your courage by trying new activities, but make sure you can do them safely.
Remember, taking good, “positive” risks can lead to many new opportunities and experiences in your life. Make a decision to take one today!
American Karate Center: Helping people achieve their goals EVERY DAY. Call us at 804-323-1954 today. Visit our website at http://www.american-karate.net to sign up for a FREE TRIAL MEMBERSHIP. “Like” us on Facebook at http://www.facebook.com/americankaratecenter to get inspired in 2014!Read More