Logo Sept 2010
In this issue...
  • TIME TO GET YOUR ABS READY FOR THE SUMMER
  • CRAB CAKE BURGER
  • FITNESS EVENTS
  • JOIN US ON FACEBOOK

  • Our Sponsors
    THE INSIDER
    Health & Fitness News from The Team You Trust
    April2011

    Dear Keith,

    Spring has officially arrived and you know what that means... we can get moving outside!

    Get some friends together and go for a brisk walk or go running by the beach. Make exercise a part of your regular routine. Play basketball on an outside court or just take the dog for a walk.

    Make your health a priority and commit to moving and eating right.

    Let us know how you're doing. Contact us anytime to celebrate small successes or just express frustrations. We are here for you.

    Your 2K Knockout Fitness Team


    Keith Kemp & the 2K Knockout Fitness Team

    TIME TO GET YOUR ABS READY FOR THE SUMMER
    Only 2 months left!

    Abs are your body's center of power and provide core strength. Strong abs aid balance, help prevent lower back injuries and promote good posture. Consistent abdominal workouts (10-15 min, 4-5x per week) performed correctly are not just for physical well being, but for aesthetics too. The secret to developing great abs lies in treating your body as a complete unit. Don't make the mistake doing hundreds of repetitions of abdominal exercises in the hope of getting a flat abdominal region.

    A recent study showed that the classic sit-up is not the best exercise for stronger, flatter abdominals. This exercise generally involves the hip muscles instead of the abdominals, and in most cases, places an unnecessary amount of strain on the lower back. Instead, the 'crunch' is the best option.

    Other tips to maximize results to your abs include:

    1. Lift weights more slowly. This allows your muscles to rely more on strength than momentum.

    2. Get adequate rest: Take one to two rest days a week.

    3. Eat a low-fat diet.

    4. For the best and safest results, supplement your abdominal exercises with lower back exercises to strengthen your entire midsection and avoid possible injury.

    5. Once you have strengthened your abdominal, add ankle weights to your legs during your routine to increase resistance and build definition.

    For some recommended ab exercises, click here

    CRAB CAKE BURGER

    These burgers have a true crab flavor that isn't masked by fillers or strong seasoning. Serve on a bun with tartar sauce or with a lemon-juice-dressed salad of greens, sprouts and sliced peaches. This recipe works best with convenient pasteurized crabmeat, usually found in the refrigerated case near the fish counter. If you prefer lump crabmeat, cut it into small, uniform piece

    INGREDIENTS

    1 pound crabmeat

    1 egg, lightly beaten

    1/2 cup panko breadcrumbs

    1/4 cup light mayonnaise

    2 tablespoons minced chives

    1 tablespoon Dijon mustard

    1 tablespoon lemon juice; 1 tablespoon extra-virgin olive oil

    1 teaspoon celery seed; 1/4 teaspoon freshly ground pepper

    1 teaspoon onion powder; 4 dashes hot sauce

    2 teaspoons unsalted butter

    DIRECTIONS

    1. Mix crab, egg, breadcrumbs, mayonnaise, chives, mustard, lemon juice, celery seed, onion powder, pepper and hot sauce in a large bowl. Form into 6 patties.

    2. Heat oil and butter in a large nonstick skillet over medium heat until the butter stops foaming. Cook the patties until golden brown, about 4 minutes per side.

    Read more nutrition information

    FITNESS EVENTS
    It's Spring And Time To Get Moving

    Looking to get into something interesting with people who value fitness like you?

    Try a marathon or a century ride this summer to put some variety into your training. This is also a great way to give to specific charities. Do good and keep in shape. It's a Win-Win situation!

    Don't do it alone. Let us know what event(s) you want to get involved in and we will spread the word. Events are always more fun in a group!

    To see a list of Events in our area, click here.

    JOIN US ON FACEBOOK
    Tips, Inspiration and More!

    Please join 2K Knockout Fitness on Facebook today! It's a great way to keep in touch!

    We promise to inspire you with words of advice about nutrition, fitness and more. Join us today!

    2K Knockout Fitness FACEBOOK page

    Logo Sept 2010
    2K Knockout Fitness BOXING CLASS
    Keith is stepping it up in class (just ask anyone currently involved). But participants are working hard to meet the challenge. Good job everybody! If you've taken a break from class, now is the time to come back.

    JOIN US AGAIN...The next session begins at 8:45 p.m. on Monday, May 9th (that is 6:00 a.m. on Tuesday, May 10th for the morning class).

    For personal training or private consultations, call Keith at 202-498-8215. To book an appointment yourself visit schedulicity.com and search for 2K Knockout Fitness in Washington DC. (or click on the logo above)


    To Register for the next Boxing session, click here
    SUPPORT LINKS:
  • Order Boxing Gloves
  • Order Boxing Wraps
  • About 2K Knockout Fitness
    Our organization is a community of like-minded individuals focusing on personal health and fitness. While your fitness journey is a personal affair, you are never alone. Contact us anytime.
    phone: 202-498-8215