Healthy Superbowl Snacking!

• Super Bowl = Cheat Day? ... Not necessary!

  Cheat days are unnecessary because "diets" are unnecessary, but that's a different topic for a different day.

  So, there's a football game this Sunday right? Ha! Only the biggest one since February 5,2012 for us New Englanders (Pats last Super Bowl appearance)! You're worried about how you shouldn't eat or drink anything "bad" right? Might as well stay home, eat chicken and broccoli, restrict yourself, feel like you're in prison so you don't screw up your diet (ok, slight exaggeration here but you get the point)? No...wrong! Inevitably, yes, there is going to be food, lots of food, and drinks but you can still have fun, snack, have a few beverages, and not feel like you need to lock yourself in the gym for the following week.

  Super Bowl Sunday is the second biggest "food" day of the year. Thanksgiving taking the cake on that one. I heard on Conan the other night that Americans will consume 1.2 BILLION buffalo wings on Sunday night, seriously!? When you think of the spread of food what comes to mind? Nachos, pizza, wings, cheesy dips and chips, meatball subs, beer, beer, and more beer right? Question, why do we think that just because that's what we normally consume on this day that we have to limit ourselves to those greasy, fatty snacks? You could be adding 3,000 calories to your daily intake in only a few hours.

  There are a million modifications and substitutions you can make to your favorite snacks that might even make them taste better than the originals. Above that, you can shave half the calories and fat off pretty easily. Let's take those buffalo wings I was talking about earlier, you know those fried, sauce covered wings you love to smother with blue cheese dressing? How about a little substitution, some homemade Chicken Yakitori!? Sounds complex doesn't it?...it's not I promise. All you need is some lean chicken breast, veggies, and a broiler.

Ingredients-

4 lean skinless chicken breasts

1 green pepper

1 red pepper

1 yellow pepper

1 Spanish onion

1/4 cup low sodium soy sauce

2 tbsp vegetable oil

1 tsp minced fresh ginger

1 tsp sugar

1 garlic clove minced

Directions-

-Slice chicken, peppers, and onion in 1x1 inch cubes.

-In a shallow pan combine these with soy sauce, vegetable oil, ginger, sugar, and garlic. Let this sit in the fridge for 1 hour.

-Place the chicken, peppers, and onion onto the skewers.

-Preheat the broiler and place rack in shallow baking pan.

-Broil for 4 to 5 minutes on each side (or until chicken tender).

-Now ENJOY!

*  Serves 4, double or triple as needed.

Look at that, you're getting your protein and veggies in without all that saturated fat and messy fingers!

Stay tuned for additional ways to "healthify" your superbowl snacks!!

"Gut Feeling"

MFS Stretching Class

At MFS we pride ourselves on delivering quality instruction that focuses on form, technique, & execution thoughout all movements, class-to-class, and in each program we offer indoors and out! Sometimes no matter how strong, athletic, or skilled you are, you might not be able to execute a technical lift, land a strike, or invert yourself into a handstand properly because you lack the flexibility and range of motion required to create certain body positions. For example, tight hips will make a deep back squat very difficult; tight shoulders will make handstand pushups & overheads squats seem 10x harder than they should be, and tight hamstrings will make a high side-kick on the heavy-bag an impossibility.

Performance enhancement and proper skill development are 2 benefits to stretching that only scratch the surface. We're happy to now offer stretching classes that focus on performance as well as help you check-off a long list of benefits to stretching regularly:

• Increase & enhance range of motion
• Alleviated tension & knots with myofacial release
• Reduce inflammation & soreness 
• Enhance running economy
• Relieve stress & focus on proper breathing
• Releive back pain & manage chronic injuries
• Be pro-active, preventative, & HAVE FUN!

I'd be willing to bet somewhere along the line you've told yourself "man I should really stretch more often". Maybe after a race you dropped-in on a whim you felt some post-race soreness for up to a week! Well come by our stretch class and learn how to use a foam roller, hit over 30 different static stretching positions, and meet some really cool people! When else will you sit down and dedicate 30-60 mins to just stretching for yourself?? We have all the space and equipment needed for you to just drop in. Email Chris@MobileFitnessSystems.com for more details or click here to book us now!

Saturday classes are offered at 9:30am & 10:30am, as well as Tuesday & Thursday from 6:30-7pm.

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"PUSH" Fitness Tracker

There are a number of fitness tracking devices out there on the market. Depending on how serious you're taking your training, you might want to go with one over the other. If your'e generally looking to see how "active" you are throughout the day, you might decide to buy a simple pedometer or accelerometer (step-counters) and compare your daily steps to the recomended 10,000 steps/day for "Active Lifestyle" status.

If you're looking to dive deeper into performance-based parameters, a heart rate monitor would help you step-up your game, granted you've done your research or worked with a coach on a plan to designate target HR ranges. It's importnat to remember the tool/tracker and information obtained is only as good as the data is applied to your specific training goals.

If you're looking to grab some serious performance metrics, have very specific goals, and can invest some time to research or hire a strength coach, then "PUSH" might be the tool for you. With the level of depth that PUSH's arm-band tracking device goes into to analyze your physiological response to training, it's almost better in the hands of a certified strength coach that can really crunch the numbers and let you know what they mean and how you can improve on them.

To address the split in their market appeal, PUSH has split their website in half between athletes & coaches, which is great. This is a device I know our team here at MFS would love to get our hands on and test out! What do you think?? Check them out here...

http://www.pushstrength.com/athletes?utm_expid=74150102-1.cm-VD_uaRESqNgw6sXStKw.1&utm_referrer=http%3A%2F%2Fwww.pushstrength.com%2Fcoach

MFS Membership = Unlimited Pass!

We are excited to now be offering Unlimited Membership Passes here at MFS! Members have the option to signup for 3, 6, or 12 month passes via our MINDBODY auto-pay feature, and forget about having to count sessions, or remember to “re-up”. Here’s the list of our membership pricing options:

• 3 Month Unlimited Membership - $150/mo
• 6 Month Unlimited Membership - $140/mo
• 12 Month Unlimited Membership - $130/mo

With the level of quality instruction we bring, & small class size we guarantee, you can’t beat this value!

We want our clients in here everyday, taking full advantage of the variety of different classes we offer, and experiencing the benefits of mixing up their workouts and the coaches they work with. We want our members to really experience the best, from all angles here at the gym. An example of how you can periodize your training with an unlimited pass could look like the following weekly break-down:

• Monday – Kickboxing w/ KXT
• Tuesday – Stretching
• Wednesday – Bodyweight circuits w/ GXT
• Thursday – Stretching
• Friday – Weight training w/ PXT
• Saturday – MFS Homework or cardio
• Sunday – REST

What sets MFS workouts apart from most group-style crosstraining facilities is the quality of coaching, instruction, and motivation we bring to each class. We’re able to do this because we keep our class size smaller than most gyms and we pride our coaching on attention to detail, focusing on the individual and their goals. At MFS you’re not just a number, you’re a part of our family…and you’re treated that way at every level.

Just tell us what day of the month you want your auto-pay schedule to be set-up for, and book your classes online in advance to guarantee your spots.

Members will also qualify for our highest level referral rewards system that we’ve broken down at the gym, and will soon describe in our next post!