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INSTRUCTIONS:
In a nonstick frying pan coated with cooking spray, cook the onion until it's clear. In a bowl, beat the eggs
together with the milk, and then add it to the onions. Once it's cooked on that side, flip it over, and then
add the asparagus and cheese to the upright side of the egg. Once the egg is completely cooked, fold in half
to cover the asparagus, and let it cook for another couple of seconds. Serve immediately.
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How Many Calories Does Muscle Really Burn?
Most people know that muscle burns more calories than fat but, just how much more? A pound of muscle burns about 6 calories a
day....a lot less than what many of us think, but still more than a pound of fat, which burns only 2 calories in a day.
If you can expect to burn 6 extra calories for each pound of muscle you have, you might also wonder how much muscle can you expect
to gain once you start a weight training regime. How much muscle you put on is based on genetics, gender, exercise program and
diet, so each person will have a different response to weight training programs.
So, what does this mean? That you shouldn't bother with a weights in your workout program if you're trying to lose weight? I think
you know the answer to that question. Even though muscle doesn't burn a huge number of calories on its own, it's still more
metabolically active than fat and very important for weight loss. In fact, one study published in the Journal of Applied
Physiology found that, though using weights in your training program doesn't burn as many calories as cardio, it significantly
increases average daily metabolic rate - the perfect foundation for losing fat.
And remember the other benefits of using weights in your training program:
- Prevents loss of lean body mass that happens from dieting and/or aging
- Weight workouts burn calories
- Helps change your body composition, which helps shape your body and keep you healthy
- Strengthens bones and connective tissue along with muscles
- Helps keep you strong and active as you get older
Myth Buster
Myth: Strength training builds muscle and bone but does nothing for the heart.
Reality: Strength training plus aerobic exercise may be the ideal exercise
regimen not only for the waistline but also for the heart. One analysis of 11 clinical trials found that strength training can
reduce levels of LDL cholesterol, the artery-clogging kind (though it has little effect on HDL cholesterol, the artery-clearing
kind). Aerobic exercise has a complimentary benefit: It improves HDL but does little for LDL. Further, some studies suggest that
strength training, like aerobic exercise, may help reduce blood pressure. (But check with your doctor for guidance before
starting a muscle-building program if you have hypertension, since straining can temporarily increase blood pressure.) One
final benefit: By fortifying the muscles, strength training reduces the likelihood that sudden or unaccustomed exertion, such
as moving furniture or shoveling snow, will trigger a heart attack.
Dive Bombers
Dive Bomber: Start in the regular pushup position with your hands directly under your
shoulders. To get into the Dive Bomber position, spread your feet shoulder width apart and, keeping your legs as straight
as you can, push your backside into the air and your sternum down towards the ground. Try to keep your back as straight as
you can while leaning back and stretching the hamstrings before beginning the movement. (pic 1)
For the next movement
in the series, flare your elbows outward and lower your nose toward an imaginary spot between your hands.
(pic 2)
Then, as if you were trying to slide under a bar, flatten yourself out so that your torso is parallel to the ground.
(pic 3)
This is the halfway point of the entire exercise. Keeping your hips close to the ground and your hands directly
beneath your shoulders, drive your head up towards the sky until you are looking straight ahead. To complete the Dive Bomber
Pushup, I flare my elbows out again and go from pictures 3 to 1.
Boot Camp Massage Therapist Information
Document (PDF):
Click on the link below for information on Ann McGeorge, Certified Massage Therapist:
Wellness on Wheels
(North Atlanta Boot Campers receive the
the first visit for $45/hour!!!!)
North Atlanta Adventure Boot Camp
can help you get ready for Summer!!
Accountability
is the key to fitness success.
Join now and become accountable
to yourself,
your family, and your health!
Let me help you get In the Pink!
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