1/4 cup white wine vinegar
1/4 cup fresh lime juice
1 cup extra virgin olive oil
1/2 teaspoon mustard
1 cup of diced green onion
1/2 cup of cilantro
Salt and pepper (to taste)

Directions

Combine all ingredients in a bowl and stir until well combined.

Fresh and Light Raspberry Vinaigrette

Ingredients:

1/4 cup apple cider vinegar
1 tsp sea salt
2 tbsp honey
3 tbsp water
1/2 cup of raspberries
1/2 cup extra virgin olive oil

Directions

Blend all ingredients in a blender on low until well combined.

By swapping out what’s in your refrigerator for these simple, quick and healthy salad dressings you won’t sabotage your efforts to eat healthy with disastrous store-bought salad dressings.

Due to excessive rain the Kick Boxing Boot Camp has been extended for 2 weeks.  So came and join us in Fort Green Park.  ANYONE interested should contact me 347-909-0914  for more information and email kickfever@gmail.com to sign up.

Fort Greene park in Brooklyn http://www.nycgovparks.org/parks/FortGreenePark, Myrtle Avenue entrance between St. Edwards and Washington Ave.   Saturday mornings 10am and  Monday and Tuesday evenings 7pm  starting May 18th for 6 weeks. Please arrive 10-15mins before the start of the class to sign in.

In the event of rain the class will be cancelled and I will extend the end of the sessions.  Bring water, towel and a mat/yoga mat.

1 class                                               $25
6 classes                                          $110

Kick Fever Fitness Kick Boxing is a combination of aerobic, boxing and Martial-arts-style maneuvers that are much more than self-defense, It’s an 800 calorie burning, stress relieving, energizing, waist slimming, thigh tightening, heavy bag pounding, strength developing, Fun and exciting,Total Body Workout.. The workout also targets and tones your arms, shoulders, abs, thighs, and butt for a workout that boosts your metabolism, improves your balance, and chisels a strong, stunning physique. Then there are the side benefits: Launching fierce uppercuts, jabs, and kicks to a punching bag proves a much more satisfying stress reliever than jogging steadily on a treadmill. This intense, total body workout can improve strength, aerobic fitness, flexibility, coordination and balance to name but a few of the many benefits.

Carol “Kick Fever” Glasgow is a 3rd Degree Black Belt in HapKiDo and a 1st Degree Black Belt in Kumite-Ryu Jiu Jitsu, Ms. Glasgow has spent over 17 years training in Martial Arts and has been teaching marital arts, kick boxing and self defense for over 10 years.

While there are plenty of BAD carbs out there (think white bread, sugar, desserts, etc) you don’t have to completely eliminate carbs from your diet in order to burn fat fast, especially when you choose the RIGHT sources. Having said that, below are my top 4 choices for belly-blasting carbs that will leave you full and satisfied, while helping you toward your fat loss goals to boot!

#4 – Berries & Cherries

Berries like blueberries, blackberries, raspberries and cherries (although not technically a berry) are some of the BEST carbs you can eat. They are high in fiber, packed with antioxidants, and score extremely low on the glycemic index, especially cherries which come with a GI of just 22.

#3 – Sprouted Grain Bread

Sprouted grain breads, like Ezekiel 4:9 bread (one of the most popular brands of sprouted grain bread) is a great way to include bread in your diet without all the issues associated with white breads and even 100% whole wheat breads.

Instead, Ezekiel bread is organic, sprouted, 100% whole grain flourless bread. A 2-slice serving even contains 8 grams of complete protein, and 6 grams of fiber, so don’t give up the bread, just choose the right kind!

#2 – Quinoa

While brown rice is thought to be the healthy grain, there’s one even better, and that’s quinoa.

Quinoa is a gluten free grain that contains double the protein of brown rice along with greater fiber content and a lower glycemic load.

Not only that, but quinoa is the ONLY grain to contain complete protein and the full spectrum of amino acids. It comes in several varieties, including “oatmeal-like” flakes and it’s wholegrain rice-like form.

Enjoy it as an oatmeal substitute for breakfast, in salads or casseroles, or as a wholesome whole-grain, high protein side item to any lunch or dinner meal.

#1 – Beans, Lentils, and other Legumes

Beans and Lentils, part of the “legume” family, just may be my #1 choice for a healthy carb. Packed with loads of fiber and protein, these guys come in so many different varieties that you’ll never get bored: lentils, chickpeas, black eyed peas, black beans, red beans, kidney beans, navy beans, butter beans, lima beans, pinto beans…and the list goes on.

Because of their fiber & protein content, along with their versatility, try and eat something from the legume family  at least with one of your meals daily.

This move will strengthen your abdominals, back and shoulders. Be sure to breathe normally as you perform the Side Plank. It’ll test your balance skills, but most importantly, it will stabilize your trunk, helping you perform simple tasks such as lifting items and opening doors. And doing Side Planks will also improve your performance in any sport.

Step 1: Lie on your side with your legs extended and left arm resting in front of you. Prop up your upper body with your right forearm against the floor.

Step 2: Exhale as you lift your hips off the floor, balancing your body weight on your right forearm and outer edge of your right foot.

Step 3: Hold for 30 seconds.

Step 4: Switch sides and repeat for a total of 4 reps.

Resistance exercises keep your body strong, tone muscles, burn fat, and even help your heart function.

Still, many women are uncomfortable with them. They worry that they require a gym membership or expensive equipment, that they’ll build bulky muscles, or that they’re too out of shape to get started.

None of that is true.

Resistance exercises will help build “functional fitness,” meaning you’ll be able to do every-day physical activities more easily. Your body will become firmer, and – if accompanied by a healthful low-calorie diet with plenty of lean protein – you’ll loss excess weight.

When you do an exercise for the first time, it’s important to do it properly to prevent injury. Just follow these steps:

• Go slow with your movements at first.
• Stop and check the instructions if you forget the next step.
• Maintain proper form; it’s critical to avoid injury.
• If you’re using weights, start with one that feels too light instead of too heavy. To continue challenging your body, add heavier weights gradually.
• Don’t hold your breath! Breathe deeply and regularly to keep your body supplied with oxygen. Exhale on the exertion – the lift, push or contraction – and inhale on the release. For example, during a push-up, you should inhale as you lower and exhale as you push up.

Here’s a new exercise to help flex your triceps muscles. It’s called the “Standing Triceps Kickback.” The name is a misnomer because there’s no actual kicking in this exercise. So keep your feet planted to the ground, and let’s begin!

Step 1: Hold a pair of dumbbells, with palms facing toward each other. Bend at the waist as if you were about to tie your shoes, then lift only your chin and chest, creating a slight arch in your back, and slightly bend your knees.

Step 2: Raise your elbows as high as possible while keeping them close to your body. Breathe slowly and rhythmically as you extend the weights back and out (without moving the upper part of the arm) through a count of 10 seconds.

Step 3: Hold and squeeze at the maximum tension point for 2 seconds.

Step 4: Return the weights to the starting point through a count of 10 seconds.

Step 5: Repeat three times without resting.