Strength
Cardio
Agility
Resistance
Nutrition

30 day challenge

We all know the new year is around the corner and the resolutions are about to start

Lets make realistic New Years Resolutions. Lets create positive habbits! It only takes 21-30
days to create a habbit! These will be the most beneficial 3-4 weeks of your life.

We only have one life to live so why not live the best life you can? Lets stop procrastinating
and making excuses when your health is in your hands.
join the team and get extra support and extra motivation with Raleigh BodyMaxx

Virtual Training

Now offering online personal training via Skype.
Call or txt Thomas to find out special deals going on right now if your interested in the virtual training program!

919-239-5122

Find Thomas on Skype at Raleigh_bodymaxx

New Cycle of Boot Camps

Tomorrow is the first of the month and we are begining a new cycle of boot camps

If your intrested in becoming even more fit than you are now come join the team

This month the Boot Camp schedule stands as:

Monday- 7pm

Tuesday- 8pm

wednesday- OFF

Thursday- 8pm

Friday- 7pm

Saturday- 10am

ONLY $100 for the month

30 Day Challenge/ Eat Clean Train Dirty

#30 Day Challenge ​
Eat Clean Train Dirty

Grocery List
Fruits Allowed:
Strawberries
½ Grape Fruit​​​​​​
1 Cup Kiwi​​​​​​
½ blueberries ​​​​​​

Carbohydrates Allowed:
Brown Rice ​​​​​​
Sweet Potato​​​​
Oatmeal ​​​​​
Unsalted Rice Cake
Wheat Bread​​​​​

Protein allowed: ​​​​
Eggs – Eggs White in container
Chicken (No Fried)
Salmon
Turkey
Tilapia

Vegetables Allowed:
1 cup​​​​​ Brussels sprouts
Cucumber/Celery
​​​​​​Tomatoes/Onions
​​​​​​Broccoli/Cauliflower
​​​​Spinach/Kale/Lettuce
​​​​​​Green Beans
​​​​​​Olive Oil / Coconut Oil

Supplements

If you guys are looking for great supplements in addition to your workout or diet check out www.raleighbodymaxx.myitworks.com

If you have any questions feel free to contact me.

100 Squat Challenge (Timed)

How this works:

Your objective is to see how fast you can do 100 body weight squats
making sure your knees are bent at a 90 degree angle as you squat.

If a break is needed that is fine but remember we are trying to see how fast we can get 100 squats done.

Then post your times up here when your done.
Everyone that post their time will recieve a free personal training session.

GOOD LUCK!

Holiday cookie fun facts

Here is a little cookie quiz for you during your Christmas holiday weeks! Are you a cookie genius, or just a good taste tester? FIND OUT! Write down your answers and see how you did! (answers are at the end of the quiz)

1) What is the most popular type of home-baked cookie?
Sugar
Chocolate Chip
Oatmeal Raisin

2) When baking at home, which of these is NOT an explanation for tough, hard cookies?
Too much butter
Too much flour
Overmixing

3) Which cookie was invented first?
Animal Cracker
Oreo
Fig Newton

4) Which cookie is traditionally used to make the layered dessert, “Tirimisu”?
Shortbread
Lady Fingers
Nilla Wafers

5) What does the word “Biscotti” mean?
Cream Dough
Cooked Twice
Sweet Cookie

6) What type of cookie is traditionally made with egg whites and ground almonds or coconut?
Snickerdoodles
Fortune Cookies
Macaroons

7) What brand uses animated elves in its advertising campaigns?
Keebler
Pepperidge farm
Nabisco

8) Where were fortune cookies invented?
Mexico
Japan
China

9) Why is gingerbread dough perfect for constructing houses?
The cookies stick together right out of the oven
The cookies hold their shape when baked
The dough contains a small amount of cement mix

10) Mexican wedding cookies, aka Russian tea cakes, and Pecan Butterballs, are sprinkled with what before serving?
Cocoa Powder
Confectioner’s Sugar
Cinnamon

ANSWERS:
1) Chocolate Chip
More than 50% of cookies baked at home are of the chocolate chip variety. Chocolate chip cookies were invented at the Toll House Inn in Massachusetts by proprietor Ruth Wakefield around 1930.

2) Too Much Butter
If you add too much flour to the dough or overmix the batter before baking, the result will likely be a hard, tough cookie. Adding too much butter to the dough will result in a greasy cookie.

3)Animal Cracker
The first animal crackers were produced in the United States by Stauffer’s Biscuit Company in 1871. Nabisco’s Barnum’s circus version hit the market in 1902. The modern version of the Fig Newton was created in 1891 and is named for the city of Newton, Massachusetts. And lastly, the Oreo cookie was invented in 1912. All three of these cookies are currently produced by Nabisco.

4)Lady Fingers
Ladyfingers are used in tiramisu because the cookies so readily absorb the sweet syrup and liqueur used to make the traditional Italian dessert. These delicate cookies are made from sponge cake batter that’s been piped into long, finger-shaped cookies and dusted with sugar before baking.

5) Cooked Twice
hile Italians use the word “biscotti” to refer to all types of cookies, Americans think of “biscotti” as the long, dry cookies that are served with hot drinks for dunking. The name is derived from “bis,” meaning twice, and “cotto,” meaning cooked. Baking the cookies twice results in their hard, crumbly texture.

6) Macaroons
These dense, moist cookies were traditionally made with egg whites, sugar, and almond paste, but in North America, they are often made with shredded coconut instead of almond paste. Italian Jews adopted this cookie for Passover, because the chewy sweets have no flour or leavening.

7) Keebler
The Keebler elves, led by Ernie the Elf, became the mascots of the Keebler Company in 1968. The elves worked in the Hollow Tree Bakery, creating “uncommonly good” products in their “magical oven.”

8) Japan
The Japanese have been making their original version of fortune cookies since the late 1800s. Some speculate that Japanese immigrants who owned Chinese-American chop suey restaurants in California in the 1950s introduced these folded cookies to the American dining public.

9) They keep their shape when baked
Gingerbread cookies contain a fragrant mix of molasses, ground ginger, cinnamon, nutmeg, and cloves. The cookies hold their shape when baked, making them ideal for gingerbread houses. You can measure and cut the dough, and be assured the pieces will be the same size and shape when they come out of the oven.

10) Confectioner’s (powdered) Sugar
These buttery shortbread cookies incorporate ground nuts in the dough and are always sprinkled with confectioners’ sugar, giving them a festive, snowy appearance.

Dont let your job effect your fitness

Yes, we understand that you may work at a desk in front of a computer nine hours everyday so your options may be limited, and after work you may feel so tired that you don’t even have the energy to work out. Not so fun-fact: roughly 250,000 deaths per year in the U.S. are directly related to a lack of regular exercise.

A half hour a day of exercise is recommended, but recent studies show that shorter, spaced out workouts in a day can also do the trick. So if you’re feeling cooped up in your office, break up the day by taking small walks around your building to bump up your heart rate instead of dreading a workout before or after work.

Exercise Tip

Without adequate exercise, you cannot maintain a high enough metabolic rate to burn your food efficiently,A pill can’t do that for you; foods alone can’t do that for you. Exercise is the only way to achieve it.”

Nutrition Tips

If you don’t eat at regular intervals throughout the day, you risk disrupting your blood sugar and insulin levels, which in the end can promote fat storage and lower your metabolism — both of which lead to weight gain,Eat something every four hours and never let yourself “starve” from one meal to the next