Tips from JoJo

Kettlebell Squats

Dumbbell Rows

Equipment Orientations!

Are you still trying to find your way around the gym? Want to use some new machines and equipment but don't know how, or who to ask for help?
Then come to one of our bi-weekly SEABOARD FITNESS EQUIPMENT ORIENTATIONS!

Each Wednesday at 7:00 PM and Saturday at 10:00 AM a trainer will be taking groups of members on in-depth tours around the gym. Learn what each piece of equipment does as well as how to set up and use them.  

Call or come in and sign up at the front desk!

NOVEMBER SPECIALS!

NO FEE NOVEMBER!

Join Seaboard Fitness and Wellness in November and enjoy NO ENROLLMENT FEE!


Members,
Refer a friend to our gym and receive a Seaboard Fitness gym bag when your referral signs for a year! 

Healthy Pumpkin Pancakes!!!

Just in time for Halloween! Celebrate the season with delicious PuMpKiN PaNcAkEs!

Ingredients 
- 2 cups whole wheat flour
- 2 tbsp brown sugar
- 2 1/2 tsp baking powder
- 1/2 tsp salt
- 1 tsp cinnoman
- 1/2 tsp allspice
- 1/2 tsp ginger
- 2 cups non-fat milk
- 1 tsp vanilla
- 3 tablespoons olive oil
- 1 cup canned pumpkin

Directions

- Mix all the dry ingredents well
- Mix in all the wet ingredients with the dry ingredients until there are no clumps
- Cook on medium heat until the edges look dry and then flip
* Remember, these pancakes will be dense and thick - this is how they are supposed to turn out!
* Try with real maple syrup for extra deliciousness (even though it's not that healthy...)

TRX Group Personal Training!

Starting in November, we will be adding TRX classes as a group personal training option for just $10 per session! If you’re looking for that extra boost in your work out, TRX group personal training classes are an affordable option that produce incredible results. Each class will be 45 minutes in duration, and will be taught be three different trainers at diverse times throughout the week. 

Want to give TRX a try before you invest? TRX group personal training classes are FREE during the first week in November! Take advantage of this opportunity to come to any of our regularly scheduled classes and experience why TRX is a valuable addition to any workout regimen.

Class Schedule

Monday 6:40 – 7:25 AM with Molly

-          Molly employs traditional TRX cardio and strength moves along side body weight core exercises on the floor. Her classes utilize full ranges of motion to increase core strength and flexibility.

Thursday 6:15 – 7:00 PM with Melyssa

-          Melyssa focuses on incorporating TRX into a standard workout circuit, integrating other fitness equipment such as jump ropes, med balls and kettle bells to add variety and enhance results.

 Friday 12:00 – 12:45 PM with Jake

-          Jake combines TRX, Kinesis and body weight exercises to generate a high intensity circuit. His training sessions will be consist of small groups of no more than 6 people so for personalized sessions.

ENLIST IN THE LAST BOOT CAMP OF 2010!

 Jake and JoJo are at it again with another 8 weeks of top notch training.
- Camp start October 26th and runs through December 16th.
END OF YEAR SPECIAL - Only $300 to participate for members and non-members! WOW!
Sign up at the Seaboard Fitness front desk.

Joseph's Monthly Exercise Suggestions!

We want to help you keep your workouts effective by adding new exercises to your daily routine. Joseph will provide you with 2 new instructional videos once a month, so check them out and see what works for you!
This months videos include:
 
Dumbell Tricep Kickbacks
    -3 sets of 10 reps
Medicine Ball Squat n' Press
    -2 sets of 15 or 20 reps mixed in with your workout cycle

If you have any questions about the videos, post them here! You never know who might be wondering the same thing. ;)

 

Community Partners Night!

Come out to the gym on Tuesday, Oct. 5th from 6:00-8:00pm for our Community Partners Night!

Sign up at the front desk for 10 minute massage, a golf swing or running stride assessment, or an introduction mental coaching!

*Elite Performance Coaching -Seth Kaplan
*TherExcel Sports Performance & Physical Therapy -Kjersten Marlow
*Reconnect Massage and Body Work Therapy -Alison Darch.

Also, enjoy tasty food catered from Zoe's Kitchen and refreshments provided by Club Trim!

Stephanie Toftey's Whole Wheat Oatmeal Cookies!

Ingredients:
-1/2 pound (2 sticks) unsalted butter, softened
-1 cup brown sugar, packed
-2 eggs
-2 cups sifted whole wheat flour
-1 teaspoon salt
-1 teaspoon baking soda
-1/2 teaspoon ground allspice
-1 teaspoon ground cinnamon
-1 teaspoon nutmeg
-1/2 cup & 2 tablespoons milk
-2 cups quick cooking oats
-1/2 cup toasted coconut (300 degrees oven, single layer on cookie sheet. Stir occasionally 10-15 mins.)
-1 cup raisins

Preparation:
1.) Preheat the oven to 350 degrees. Lightly oil baking sheet.
2.) In a large bowl, cream together the butter and brown sugar, them beat in the eggs one at a time, scraping down the sides of the bowl as needed.
3.) In another bowl sift three times the flour, salt, baking soda, and spices. Add half the flour mixture to the butter mixture, then half the milk, whisking to incorporate. Repeat with the rest of the flour and milk. Gently fold in the oats.
4.) Drop the dough by rounded tablespoons onto the prepared cookie sheet, about 2 inches apart. Bake until the cookies are golden brown, but the centers are still soft, about 15 minutes. Transfer to wire rack to cool.

*Makes approximately 3 dozen cookies

Live it Up! On HiLlSbOroUgH StReEt

This event is jam packed with fun events that appeal to the entire Raleigh community. Go with friends or family! 

Here's what will be going on:

-Iron Chef competition hosted by Whole Foods ($7/$8 if adding raffle ticket)

-ATO Pig-n-Pie Cookoff ($10/$8 for students)
-Beer Garden ($20 to drink all day)
-Game Day Zone (GO WOLFPACK!)
-Kids Zone
-Eco Zone
-Snoopy's Hot Dog Eating Contest
-Sir Walter Chevrolet’s Alternative Fuel Vehicle Showcase
-3 Stages for RoCkiNg BaNdS!

There will also be tons of vendors from all over Raleigh including yours truly! We will be running fitness competitions for participants to win up to a 4 week guest pass to Seaboard Fitness and Wellness!

 The event is happening Saturday September 25 from 1:00pm to 10:00pm

Carrot Juice (Jamaican Style!)

Ingredients:

2 bags of carrots
2 whole nutmegs
1/2 can condensed milk
1 tbsp vanilla
filtered water

Instructions:

1) Chop carrots and throw into blender with water (1:2 ratio; carrots:water)
2) Strain and separate carrots from juice
3) Grate nutmeg
4) Stir in condensed milk and vanilla
5) Chill and serve

Carrot-ade!

After blending carrots and water, strain and add lime juice and brown sugar!

Nutrition Facts:

144 calories per serving
2 g fat

Clear your calendars for 9/19 for the 9th annual DOWN BY THE TRACKS festival at Seaboard Station!!! $8 cover - free for kids! 100% of the proceeds go to the SPCA. 

Beer and refills included in cover, live music by Buffalo Theory Band, best dressed dog contest, silent auction, and great food everywhere! Bring your family and pets and come enjoy the celebration!!!

Sarah Jane Bracelet Winner!

CONGRATULATIONS to Kylie Graves! She came into the gym 58 times in August and lost 10 pounds in the process! WOW!

Grilled Salmon & Zucchini with Red Pepper Sauce

Servings: 4 servings

Prep: 35 mins

Total: 35 mins

 

Ingredients:

1/3 cup  sliced almonds, toasted (see Tip)

1/4 cup  chopped jarred roasted red peppers

1/4 cup  halved grape tomatoes, or cherry tomatoes

1 small clove  garlic

1 tablespoon  extra-virgin olive oil

1 tablespoon  sherry vinegar, or red-wine vinegar

1 teaspoon  paprika, preferably smoked

3/4 teaspoon  salt, divided

1/2 teaspoon  freshly ground pepper, divided

1 1/4 pounds  wild-caught salmon fillet, (see Note), skinned and cut crosswise into 4 portions

2   medium zucchini, or summer squash (or 1 of each), halved lengthwise

  Canola or olive oil cooking spray

1 tablespoon  chopped fresh parsley, for garnish

 

Directions:

1. Preheat grill to medium.

2. Process almonds, peppers, tomatoes, garlic, oil, vinegar, paprika, 1/4 teaspoon salt and 1/4 teaspoon pepper in a food processor or blender until smooth; set aside.

3. Skin salmon. Coat salmon and zucchini (and/or summer squash) on both sides with cooking spray, then sprinkle with the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Grill, turning once, until the salmon is just cooked through and the squash is soft and browned, about 3 minutes per side.

4. Transfer the squash to a clean cutting board. When cool enough to handle, slice into 1/2-inch pieces. Toss in a bowl with half of the reserved sauce. Divide the squash among 4 plates along with a piece of salmon topped with some of the remaining sauce. Garnish with parsley, if desired. 

 

*To skin a salmon fillet, place on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30 degrees angle, separating the fillet from the skin without cutting through either.

 

Note: Wild-caught salmon from the Pacific (Alaska and Washington) and Pacific cod are more sustainably fished and have a larger, more stable population. For more information, visit Monterey Bay Aquarium Seafood Watch (mbayaq.org/cr/seafoodwatch.asp).

Nutrition Facts:

Calories 280

Total Fat 13 g

Saturated Fat 2 g

Monounsaturated Fat 7 g

Cholesterol 66 mg

Sodium 601 mg

Carbohydrate 8 g

Fiber 2 g

Protein 32 g

VOTE FOR SEABOARD FITNESS MEMBER JEFF BOWMAN TO BE ON MAD MEN!!!

Mad Men Casting Call - Enter The Contest - AMC

Click on the link above to cast your vote for Jeff. You can vote once per day so keep voting until the contest ends!

Althea's Curried Chicken or Goat

Ingredients:

4 tbsp Jamaican curry powder

3 stalks scallions

4 cloves of garlic

2 tsp pimento (whole)

4 breasts of chicken/goat/other lean meat

4 potatoes

3 carrots (optional)

1 whole scotch bonnet peppers

3 tbsp olive oil

Prep:

Chop fine onions, scallions and garlic. 

Crush pimento. 

Cut up chicken or goat. 

Chop potatoes and carrots.

  

Directions:

Throw all ingredients into a large bowl.

Season over night.

Brown chicken or goat on stove.

Throw in all other ingredients and 1/2 cup water.

Slow simmer for 20 minutes if using chicken and 35 minutes if using goat or other meat.

Throw everything in pressure cooker for 20 minutes if using chicken and 35-40 minutes for goat or other meat. (These times are a suggestion, use own discretion.)

Nutrition:

Curried Chicken Dish: 248 cals per breast, 992 cals total

Curried Goat Dish: 250 cals per half pound, 1000 cals total

 

8 WEEK BOOT CAMP

The Few - The Proud - The Fit

Join Seaboard Fitness personal trainers Jake Giamoni and Joseph Polk for our 8 week Boot Camp beginning August 24!

Build confidence, reduce stress, lose weight, increase energy, strength, and flexibility

• Group workouts every Tuesday and Friday at 5:30 AM
• Includes Kinesis, TRX suspension trainging, calisthenics, and indoor/outdoor military style workout
• FREE Smart Key for indiviudal workouts
• Fitness assessment including weight and measurments taken before and after camp to track success
• Based on discipline, motivation, and teamwork
• Structured to accomodate all fitness levels
• Cost for members = $450, non-members = $550
  Cost for those who have successfully completed a previous Boot Camp = $400

 Have FUN and see REAL RESULTS!

Lucy's Bubch o' Beets!

Roasted Beets

Ingredients:

1 bunch of beets (red or yellow)
1 cup light sour cream
1/2 cup citrus thyme (can substitute another herb for thyme if preferred)

Directions:

Wash beets and cut off greens. (Sauté if you like.)
Wrap beets in tin foil.
Roast for 25 minutes at 450 or until tender.
Remove beets and let cool.
Remove skin of beets with fingers.
Cube beets and place in large bowl.
Add sour cream and thyme.
Chill for 30 minutes (recommended).

Nutrition:

Beets (1 cup) - 39 cals; 0.3g fat; 3.7g protein 
Light sour cream (1 cup) - 320 cals; 24.38g fat; 8.05g protein
Thyme (1cup) - 101 cals; 1.68g fat; 5.56g protein

ENJOY!

AUGUST PROMOTIONS!

You could win a 32 GB Apple iPad or a Sarah Jane bracelet valued at $825!!!

Do you have high attendance here at Seaboard Fitness? Do you love referring friends and co-workers to our gym? Read more about our August promotions to see if you are a contender for these great giveaways! http://myemail.constantcontact.com/Win-an-iPad---.html?soid=1102833734170&aid=AflinBo1RFs

The Benefits of Exercise

Donna's Protein Banana Bread!

Anytime Banana Loaf

Ingredients:

1 cup oatmeal

2/3 cup non-fat powdered  milk

1/4 tsp baking soda

1/4 tsp nutmeg

2 tsp vanilla

5 tsp splenda

8 egg whites

2 scoops protein powder

2 pureed bananas 

2 tbsp chopped nuts (optional)

Cooking Instructions:

Mix all ingredients together and divide into 4 small loaf pans. Spray the pans with Pam or first. Bake at 350 degrees for 25 minutes if pans are dark or non-stick. Bake for 30 minutes if glass. Enjoy warm or save for later.

Nutrition (Per Loaf):

Calories: 322.45

Fat: 3.67 g

Carbs: 45.6 g

Protein: 28.98 g

Donna says: I usually have 1/2 a loaf of bread and a 1/2 oz of turkey for breakfast!

POWER FUSION

Molly's 45 minute POWER FUSION class combines yoga and pilates inspired movements that will stimulate your body and mind like never before! If you want to build CORE STRENGTH while simultaneously increasing FLEXIBILITY and BALANCE than this is the class for you. Molly will motivate and challenge you to utilize her calorie blasting work out to the fullest extent every class so you will see remarkable results and feel incredible!   

Pricing:

Package of 4 Classes: Members- $80   Non-Members- $100
Drop in Sessions: Members- $25   Non-Members- $30 (Space Limited)


Time:

Wednesdays @ 5:30