Spring Gym Special

For the first time, Ultimate Fitness gym in Monmouth County, NJ is offering a spring training special.  Join our 24 hour gym for no money down AND no contract.

We are a locally owned private gym offering 24 hour access to our members, personal training, massage therapy and nutrition counseling.   We have a large cardio deck with plenty of treadmills, AMT machines, ellipticals, stationary bikes, a rowing machine and more.

You can take advantage of one on one or group personal training at our gym.  You may also request a tour of the gym to familiarize yourself with the equipment and how to use it.

Separate from your membership, there are spin classes that take place several times a week that is available to members at a small additional cost.

Give us a call or come see all we have to offer.  Although we are open for our members 24 hours a day, we are only open for guests to come visit the club on select days and times.  Those times are:

  • Monday 4:30p-8pm
  • Tuesday 9am-12:00pm/ 4:30p-8p
  • Wednesday 4:30p-8pm
  • Thursday 9am-12:00pm/ 4:30-8pm
  • Saturday-10am-2pm
  • Sunday 10:30-3pm

Please feel free to call us at 732-531-3586 or stop by during the staffed hours listed above to join our 24 hour gym for no money down and no contract.  This is a limited time offer!

We are located in Monmouth County on the corner of Deal Road and Highway 35 South in Ocean Twp.

Health Benefits of Nutritional Yeast

In the quest for eating clean, one thing I have come to realize is that we can do a better job selecting foods that do more for our body than simply satisfy our taste buds.  Finding nutritional yeast as a seasoning is one such example.

A lot of vegans sprinkle nutritional yeast on pasta, salads, popcorn, chili, etc in place of cheese or salt, but meat eaters alike could benefit from this nutritional food flavoring.  First let’s clear something up- nutritional yeast is not like normal yeast. It can’t make bread rise, it is inactive. You can sprinkle this over almost any food to add a very subtle nutty/cheesy flavor.  Seems odd to describe a taste as both nutty and cheesy, but nutritional yeast falls somewhere in-between, with a hint of saltiness, so that’s the best way to describe it.

Health Benefits of Nutritional Yeast

In addition to cutting hundreds of calories and double digit grams of fat out of your diet when you replace parmesan cheese or butter with nutritional yeast, you’ll also be loading your meal up with TONS of healthy vitamins.

B-Vitamins- Nutritional yeast is packed with B Vitamins, which are essential for energy, stress reduction, anxiety reduction, memory function, aid in cardiovascular health and so much more. 1 tablespoon has 160% of your vitamin B2, 140% B6, 40% B12, 180% B1, 70% B3 and 40% folic acid. That’s huge!

PROTEIN!!! Adding this to your food will add more PROTEIN, and all of us who are eating clean to get lean know how important a diet high in quality protein is.  2 tablespoons has about 7-8 grams of high quality protein!

Fiber: Essential to any diet, especially when eating clean (all that protein can really back you up).  One serving of nutritional yeast provides about 2-3 grams of protein.  That will help keep things moving right along….if you know what I mean.

Folic Acid: You normally hear of pregnant women needing their folic acid, but the rest of us do too. Folic acid is becoming a staple in nutritional medicine for its role in preventing colon cancer, cervical cancer, stroke, osteoporosis, schizophrenia and more.

Nutritional yeast is also gluten free, another added bonus. I sprinkle it over most meals including tuna fish, chili, pasta, chicken, salad and more. It’s such an easy and delicious way to arm your body with natural defenses against disease and sickness.  Many health food stores and even supermarkets now sell nutritional yeast.  Bragg’s Nutritional Yeast is a very popular and well recognized brand. You may even find nutritional yeast for sale in the organic bulk section.

 

 

CrossFit Double Unders

If you want to take your cardio workout up another notch or want to turn up the heat on your jump rope workout, try incorporating CrossFit Double Unders into your cardio routine.  The Double Under is just what its name implies; a jump rope movement where you jump once and the rope passes twice under you before you land. Those who are really good at it can do these continuously.

Watch Nikki kill Double Unders during her workout.   This is one of the hardest movements to master. It takes time and a lot of PATIENCE.

 

Here are some tips on learning and mastering the Double Under:

  • Use a jump rope that comes up to your mid chest (or shoulders, for beginners)
  • keep your midline stabilized, engage your abs and always look forward with your head in the neutral position
  • keep your elbows close to your body
  • maintain a steady jump that’s 2-3 inches off the ground and stay with your rhythm
  •  It’s ALL in the speed of your wrists, not the height of your jump
  • if you’re having trouble with double unders, try this pattern: single under, single under, double under and repeat.
  • KEEP TRYING

 

 

 

Crossfit Personal Trainers in Monmouth County at Ultimate Fitness Gym

nj personal trainer

Pamela Callahan

Ultimate Fitness gym in NJ is pleased to welcome two new Crossfit personal trainers to our Monmouth County gym.  Pamela Callahan and Scott Spencer are both Level 1 Certified Crossfit personal trainers.

Pam and Scott offer personal training services at Utimate Fitness gym in Monmouth County.

What is Crossfit?

monmouth county personal trainer

Scott Spencer

CrossFit is a strength and conditioning brand that combines weightlifting, sprinting, gymnastics, powerlifting, kettlebell training, plyometrics, rowing, and medicine ball training. CrossFit contends that a healthy, fit person requires proficiency in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. It defines fitness as increased work capacity across all these domains and says its program achieves this by provoking neurologic and hormonal adaptations across all metabolic pathways.

CrossFit athletes run, row, jump rope, climb rope and carry odd objects. They frequently move large loads quickly over long distances, and use powerlifting and Olympic weightlifting techniques. CrossFit athletes also use dumbbells, gymnastics rings, pull-up bars, kettlebells, and many bodyweight exercises. CrossFit is used in nearly 2,000 gyms worldwide and by many fire departments, law enforcement agencies, and military organizations including the Canadian Forces, and the Royal Danish Life Guards. (source: Wikipedia)

monmouth county personal trainer

Scott Spencer

Personal Trainer in Monmouth County

For more information, call  732-531-3586.

Monmouth County Boot Camp Classes at Joe Palaia Park

This weekend the weather was too nice to sit inside! So the Monmouth County Boot Campers  headed over to Joe Palaia park for some outdoor boot camp fun!

Our boot camp group ran the 2 mile loop while stopping for some fun and intense boot camp drills!  We made use of park benches, grassy areas and pull up stations to work EVERY SINGLE muscle in our body!

We did step-ups on the benches, dips off the benches, lunges through the park, sit-ups on the grassy areas, squats, jump rope, and more!  It was great to be outdoors and enjoy the warm weather and using the park’s existing resources made it a fun and challenging boot camp!

Think it’s too tough for you? YOU ARE WRONG! The boot campers all work at their own pace. It’s not a race. Everyone is there to support one another.

Try a class free…all you have to lose are extra pounds!!!!

 

About Boot Camp in Monmouth County

The  Boot Camp program at Ultimate Fit Zone incorporates Crossfit style training integrated with Boot Camp drills and conditioning regimens.  If you are overweight and out of shape, this program will help you burn fat, sculpt lean muscle and develop your inner athlete.

If you are a competitive athlete, Ultimate Fit Zone will hone your athletic skills, further develop your strength and agility and test your will power to the maximum level.

Boot Camp is for people of all fitness levels.  You perform the class to your best ability, improving each week as time goes by.  All of the exercises in the class have modifications for those with certain injuries that may prevent them from performing certain movements.

Would You Let Your Kids Eat Frosting For Breakfast?

Believe it or not, some breakfast foods marketed for kids have as much sugar as two tablespoons of cake frosting!  If you’re feeding your kids pop tarts for breakfast (one of the worst offenders), you might as well let them eat cake frosting for breakfast.

To understand how we measure sugar in out diet it’s good to know that 4 grams of sugar is equal to 1 teaspoon of sugar, 8 grams = 2 teaspoons of sugar, etc.  Adults are supposed to get no more than 32 grams (8 teaspoons) of sugar a day, that’s based on a 2,000 calorie.  Kids eat less calories than adults, so their sugar intake should be less.  Preschoolers with a daily caloric intake of 1,200 to 1,400 calories shouldn’t consume any more than 170 calories, or about 4 teaspoons, of added sugar a day. Children ages 4-8 with a daily caloric intake of 1,600 calories should consume no more than 130 calories, or about 3 teaspoons a day. (source)

2 tablespoons of cake frosting has about 24 grams of sugar, 6 teaspoons!  That’s double the recommended sugar intake for some kids.   Some Kellog’s Pop Tarts have 20 grams of sugar (some had more, some had less).  That’s over 5 teaspoons of sugar for your child.  More then the total recommended amount for the entire day!

How Much Sugar Does Your Child Eat A Day?

So just how much sugar are kids getting?  You might be surprised to learn that many of their favorite breakfast cereals are also loaded with sugar, Pop Tarts aren’t the only offender. Consumer Reports conducted a survey of popular children’s cereal and found that 23 of the top 27 cereals marketed to children rated only Good or Fair for nutrition. There is at least as much sugar in a serving of Kellogg’s Honey Smacks and 10 other rated cereals as there is in a glazed doughnut from Dunkin’ Donuts. Two cereals, Kellogg’s Honey Smacks and Post Golden Crisp, are more than 50 percent sugar (by weight) and nine are at least 40 percent sugar. And that’s not the only issue. Although Kellogg’s Rice Krispies has only 4 grams of sugar per serving, it got only a Fair rating, largely because it is higher in sodium and has zero dietary fiber. (source)

Consider the fact that your child may have a glass of juice with breakfast, possibly a Capri Sun Sip for lunch and maybe a glass of soda with dinner. In addition to the 20 grams of sugar consumed at breakfast, they just added another 57 grams of sugar for the day, bringing the grand total to 77 grams of sugar–nearly 20 TEASPOONS OF SUGAR FOR THE DAY!  Could you imagine spoon feeding your child 20 teaspoons of sugar?  You might be.

How to Reduce Sugar Intake in Kids

Be more savvy when shopping, read the labels.  Remember the numbers above – 3 teaspoons of sugar a day for kids, that’s 12 grams.  If the item has more than the daily recommended amount of sugar in just one serving, leave it on the shelf.

Replace sugary drinks with water or fresh brewed ice-tea that you can sweeten naturally with agave, lemon or frozen fruit.  For breakfast, replace sugar laden cereals with ones that offer whole grain benefits.  Sweeten cereal with some fresh fruit or try almond milk or rice milk, both have a sweeter taste then regular milk.

Remember, there is absolutely ZERO health benefit to consuming sugar.  Every time you feed your child you have an opportunity to nourish their mind and body.  Take every opportunity as a chance to improve your child’s life and set them up for the future with healthy eating habits.

 

How to Add the GOMBS Diet Into Your Daily Routine

Dr Joel Furman, a family physician and the author of the popular “Eat to Live” diet book, is the founder of one of my favorite ‘eating principals’, the GOMBS Diet.  I prefer to call the diet ‘eating principals’, because the word diet has such a tarnished connotation in the American language.

Dr Furman says his GOMBS diet is an anti-cancer diet.  I say regardless of whether this diet can prevent or cure cancer, it’s a smart regimen to follow for anyone who is looking to improve their overall health using mother nature’s remedy: FOOD!

gombs diet

Dr Furman’s recommended food pyramid for optimal health!

GOMBS stands for Greens, Onions, Mushrooms, Berries and Seeds.  What I like to do each day is make sure I incorporate at least one of these food items into my meal.  It’s actually extremely easy, I’ll show you how.  But first, let’s talk about the benefits.

Benefits of the Anti-Cancer GOMBS Diet

Besides the obvious statements made by Dr Furman that he believes his GOMBS diet is an anti-cancer lifestyle, there are SO many other reasons why you should consider adding these types of foods to your diet.  These types of food (greens, onions, mushrooms, berries and seeds) are highly potent and incredibly rich in anti-oxidants.

Let’s take a look at them one by one:

  • Greens – Green vegetables have lots of different nutrients and systems that put a silicone like slippery coating on the inside of your blood vessels. They activate something inside the blood vessel called the Nrf2 mechanism that prevents plaque from binding to blood vessels and accelerates the rate at which fat melts away from the inside of the blood vessel.
  • Onions – In The Medical Journal of Clinical Nutrition a large study in Europe showed people who ate onions regularly showed a 60 to 70% reduction in all major cancers. That would be a reduction in prostate cancer, breast cancer, ovarian cancer just from the higher consumption of onions. When you cut an onion, the gas that is given off creates disulfides and anti-cancer nutrients that are formed.
  • Mushrooms – A Recent study published in the international Journal of Cancer showed women who regularly consumed mushrooms are 64% less likely to develop breast cancer. That was about 10 g of mushrooms daily. That same study showed that the women who ate 10 g of mushrooms and simultaneously consumed green tea had 89% less likely to develop breast cancer.
  • Beans and Berries – Beans and berries have high cancer preventive antioxidants levels and promotes healthy brain function.
  • Seeds – Raw seeds and nuts contain phytochemicals and fats that help reduce inflammation, help reduce cholesterol, and helps the absorption of other important micronutrients. Dr. Fuhrman suggests having nuts as part of your salad or even making a salad dressing from them.

How to Eat Your GOMBS

It’s so simple to add a GOMBS food group to each and every one of your meals.  Here are a few tips:

Breakfast: Add ground flax seeds, sliced almonds, crushed walnuts or even flax oil to a bowl of cereal or oatmeal.  Adds a great crunch and gives a  nice ‘nutty’ flavor.  To double up on your GOMBS food groups, pile some blueberries, raspberries or strawberries on as well!

Lunch: Whether you are having a burger (we suggest turkey burgers for less calories/fat/cholesterol) or a tossed salad, you can easily add mushrooms and onions (and if you are having a salad, ask for some spinach leaves mixed in to get your greens.  Add sauteed onions and mushrooms to a burger or raw mushrooms and veggies like broccoli and spinach to your salad. You can even sprinkle some raw nuts over your salad to add more protein and texture.  Look how many GOMBS foods you just added to your mal!

Dinner: Dinner is perhaps the easiest. At home we follow a pretty simple dinner plan Monday-Thursday and then we allow ourselves to cheat on the weekends.  Basically our dinners consist of a protein (chicken, fish, steak or chicken/turkey meatballs) cooked up with onions, mushrooms and a green (usually spinach, broccoli or collard greens).  It might sound skimpy, but we load up on the greens, onions and mushrooms and it actually is pretty filling.

***Share Your GOMBS Diet Recipes With Us!

Try adding the GOMBS principals to your daily regimen. Let us know how it goes! Connect with us on Facebook and share your GOMBS diet recipes!

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