Logo Sept 2010
In this issue...
  • CHICKEN MARMALADE FOR TWO
  • CHOCOLATE FONDUE
  • BOOST YOUR WORKOUT RESULTS WITH INTERVAL TRAINING
  • JOIN US ON FACEBOOK

  • Our Sponsors
    THE INSIDER
    Health & Fitness News from The Team You Trust
    February 2011

    Dear Keith,

    Hello 2K Family. It is February and you know what that means... Valentines Day!

    WE LOVE YOU!

    You are our best Valentine ever and we hope you know how much we care. We are just as invested as you are in making sure you continue to strive for your 2011 health goals.

    CELEBRATE VALENTINES DAY THE HEALTHY WAY!

    Whether your goal is weight loss or just staying healthy this holiday season, we can help. Just ask. And see below for some delicious recipes for two that will ignite romance and be kind to your waistline. Enjoy!

    Your 2K Knockout Fitness Team


    Keith Kemp & the 2K Knockout Fitness Team

    CHICKEN MARMALADE FOR TWO
    Turn the heat on with this delicious meal

    INGREDIENTS

    1/2 cup reduced-sodium chicken broth

    1 tablespoon red-wine vinegar

    1 tablespoon orange marmalade

    1/2 teaspoon Dijon mustard

    1/2 teaspoon cornstarch

    8 ounces chicken tenders

    1/4 teaspoon kosher salt

    1/8 teaspoon freshly ground pepper

    1 tablespoon extra-virgin olive oil, divided

    1 large shallot, minced

    1/2 teaspoon freshly grated orange zest

    PREPARATION: 1. Whisk broth, vinegar, marmalade, mustard and cornstarch in a medium bowl.

    2. Sprinkle chicken with salt and pepper. Heat 2 teaspoons oil in a large skillet over medium-high heat. Add the chicken and cook until golden, about 2 minutes per side. Transfer to a plate and cover with foil to keep warm.

    3. Add the remaining 1 teaspoon oil and shallot to the pan and cook, stirring often, until beginning to brown, about 30 seconds. Whisk the broth mixture and add it to the pan. Bring to a simmer, scraping up any browned bits. Reduce heat to maintain a simmer; cook until the sauce is slightly reduced and thickened, 30 seconds to 2 minutes. Add the chicken; return to a simmer. Cook, turning once, until the chicken is heated through, about 1 minute. Remove from the heat and stir in orange zest.

    Click here for more recipes

    CHOCOLATE FONDUE
    The chocolate will stiffen if it gets cold, so enjoy it while it's still warm

    INGREDIENTS

    3 ounces bittersweet chocolate, chopped

    2 tablespoons heavy cream

    1 tablespoon brewed espresso

    1/2 teaspoon vanilla extract

    1 banana, peeled and cut into 8 pieces

    8 1-inch chunks fresh pineapple

    4 strawberries

    DIRECTIONS

    1. Place chocolate, cream, espresso, vanilla and salt in a medium microwave-safe bowl; microwave on Medium, stirring every 20 seconds, until melted, 1 to 2 minutes.

    2. Pour the chocolate mixture into a serving bowl. Serve with fruit.

    Read information on Personal Training Opportunities with 2K Knockout Fitness...

    BOOST YOUR WORKOUT RESULTS WITH INTERVAL TRAINING
    Start Interval Training Today!

    If you've been consistently committed to your challenging dose of heart-thumping exercise but your weight loss or endurance gains have leveled off, it's time to incorporate intervals-short, give-it-your-all bursts followed by moderate recovery periods. Intervals boost your metabolism, burn off extra fat and can get you in the best shape in the least amount of time.

    How Do Intervals Work?

    Intervals get results because they push your body to its limits. After awhile, muscles get used to the same level of intensity so they don't have to work as hard. Your body needs to be stressed in order to see improvements. The same principal applies to your weight training. If you always use the same weight, reps and number of sets, eventually you'll plateau so be sure to mix it up every 4 weeks.

    What Are The Health Benefits?

    While any cardio provides a boon of health perks, high intensity interval training (HIIT) is optimal for keeping your heart strong. Compared to moderate exercise, HIIT is better at reversing risk factors that contribute to metabolic syndrome-a combination of high blood pressure and cholesterol, abdominal obesity and insulin resistance-that increases your odds of getting a heart attack or diabetes. One study also found it puts you in a better mood than either a steady pace routine or heading up an incline to exhaustion.

    How Do You Start?

    Since HIIT is so demanding, beginners need to gradually build up to it. For best results, invest in a heart rate monitor and aim for reaching 75-85% of your maximum heart rate during the all-out bouts. To find out what that is, have a trainer evaluate you at a gym.

    TRY THIS!

    Run, bike or do the elliptical at an all-out pace for 2 minutes followed by 1 minute at a lower intensity or what the pros call, active rest. Work up to 4 rounds. When that becomes easy, do 4 minute bouts with 2 minutes of active rest working your way up to 6-8 rounds. Keep it going!

    Click here for more events...

    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
    JOIN US for VALENTINES DAY! WE LOVE YOU!
    We had a great turnout for the first session of the year. A lot of veterans have returned and we saw a lot of new faces. It's a great group, so let's keep the momentum going.

    JOIN US AGAIN...The next session begins at 8:45 p.m. on Monday, February 14th (that is 6:00 a.m. on Tuesday, February 15th 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
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  • 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