Team Radosta GETFIT Boot Camp is a proud sponsor of the

 RUN FOR THE JR FALCONS 5K

Please join us in supporting the Junior Falcons by registering for this great local event that raises money for the Junior Falcon Football and Cheer organization.  Register today...this is an event you don't want to miss!

Saturday May 25th, 2013  8:00 am

Flowery Branch High School

6603 Spout Springs Road

Flowery Branch, GA 

5K Registration $30

Fun Run Registration $20

Register at Active.com

Schedule of Events:

Friday May 24th 

4:00 pm - 6:30 pm  Early packet pickup at Runners Fit

Saturday May 25th

 7:00 am Race day registration and packet pickup

8:00 am FUN RUN Start

8:30 am 5K Start

9:45 am Award Ceremony

REGISTER HERE FOR OUR SUMMER PROGRAMS

5 Steps to Loving Exercise ... Or At Least Not Hating It

 

5 Steps to Loving Exercise ... Or At Least not hating it

We all know the benefits of regular physical activity – increased energy, better cardiovascular health, reducing the risk of heart disease and stroke and looking more svelte.

But 80 percent of Americans don’t make exercise a regular habit, and, according to a recent American Heart Association website survey, 14 percent say they don’t like exercise.

So how do you overcome an exercise aversion? Mercedes Carnethon, Ph.D., assistant professor of preventive medicine at Northwestern University’s Feinberg School of Medicine, has some tips to help you incorporate exercise into your life – and maybe even learn to like it.
 

1. Exercise That Suits YouFind an exercise that best fits your personality, Dr. Carnethon said. If you are social person, do something that engages you socially – take a group exercise class, join a kickball team or walk with a group of friends. Or, if you prefer having time alone, walking or jogging solo might be a better fit for you. Group Fitness is the perfect way to connect with others who share your goals, lifestyles, schedules and hobbies.
   
   Try some of these ideas to help you get moving – at home, at work or at play.
    
2. Make it a Habit
   It takes about three weeks for something to become a habit, so give yourself the time to create a regular routine. One way is to try to exercise around the same time each day.
   “Exercise can become addictive in a positive way,” said Dr. Carnethon, who is also an American Heart Association volunteer. “Once it becomes a habit, you’ll notice when you aren’t doing something.”
    
3. Build Exercise Into Your LifestyleBe honest with yourself. If you don’t live close to a gym, it’s not going to become a habit for you. Likewise, if you are not a morning person, don’t plan on somehow getting up at the crack of dawn to make a boot camp class.
   
   “The key is building activity into your lifestyle so it is not disruptive,” Dr. Carnethon said.
   
   There are many ways to fit exercise into your life, and it doesn’t mean you have to make a big financial investment.
   
   You can borrow exercise videos from the library or DVR an exercise program. Do weight or resistance training with items around your home (for example, use canned goods as light weights).  Walking is great option, as well. The only investment is a good pair of shoes.
    
4. Do Bouts of Exercise It’s OK to break up your physical activity into smaller segments, Dr. Carnethon said. The American Heart Association recommends 30 minutes a day of exercise most days, but if that sounds overwhelming, try three 10-minute workout sessions.
   
   You could do a quick calisthenics routine when you wake up, take a brief walk after lunch at work and, if you commute with public transportation, get off a stop earlier and walk the rest of the way.
    
5. Keep GoingIf you miss a day or a workout, don’t worry about it. Everybody struggles once in a while. Just make sure you get back at it the next day.
   
   “It doesn’t take too long to get back on track,” Dr. Carnethon said. “It’s easy to make something a habit again. You will see same benefits before. Any little bit you can fit in will show benefits.”

 

Ginger Salmon in Parchment Paper

Ginger Salmon in Parchment Paper

4 cups shredded Napa cabbage

1 red bell pepper thinly sliced

3 (4 oz) skinless salmon filets

¼ cup low sodium soy sauce

1 tbsp. minced ginger

2 scallions, chopped

1 clove garlic, sliced

1 tsp. Sesame oil

¼ tsp freshly ground black pepper

1.      Preheat oven to 400°F

2.      Cut 4 large pieces of parchment paper. Fold in half and place equal amounts of vegetables onto each square. Place salmon on top.

3.      Whisk remaining ingredients in a bowl and drizzle over fish.

4.      Fold in edges to seal and place each closed package onto a large baking sheet. Bake for 20 minutes.

 

Original recipe from Oxygen Magazine Editors & Dr. Susan Kleiner

Oscar's Easy Easy Delicious Chicken & Greek Salad with Oregano Dressing

Oscar's Easy Easy Delicious Chicken

 2 – 3 blocks

Ingredients:
6oz. Chicken breast
salt to taste
1 tsp. oregano
2 tsp. dried parsley
1 clove garlic minced
1 tsp. paprika
juice of ½ lemon

Instructions:
Place Chicken on a cookie sheet that has been sprayed with Pam. Coat with spices and lemon on each side. Bake @ 350 degrees, til fork tender.

Divide chicken and serve with a Greek Salad and a piece of fruit, i.e. apple, orange, plum, peach.

  

This original Zone Diet Recipe can be found here.

 

Greek Salad with Oregano Dressing

4 blocks

Ingredients:
5 cups loosely packed romaine lettuce, washed, patted dry, and torn into small pieces
1 cup canned artichoke hearts, drained and cut into bite-size pieces
2 medium tomatoes, cut into wedges
1 small red onion, thinly sliced
1 ounce feta cheese, crumbled

1 1/3 teaspoons extra-virgin olive oil
1 tablespoon red wine vinegar
2 tablespoons vegetable stock or water
1 small garlic clove, minced
1/4 teaspoon dried oregano, crumbled
1/4 teaspoon freshly ground black pepper

Instructions:
1: Arrange lettuce on large dinner plate. Top with artichoke hearts, tomatoes, onions, garbanzo beans, feta cheese, and tofu.
2: In a small bowl, mix together olive oil, red wine vinegar, vegetable stock or water, garlic, oregano, and black pepper. Pour over salad and toss to evenly distribute dressing. Serve.

We modified the recipe slightly but the original Zone Diet recipe can be found here.

You can adjust the block portions as needed to serve you & your family!

We hope you enjoy this healthy Zone Meal!