KETTLEBELL BOOT CAMP NIGHT 6 WEEK PROGRAM!

East Windsor
Monday 8-8:45pm
Wednesday
5:15-6 pm Kettlebell Circuit
6:15-7 pm Kettlebell Conditioning
Saturday

8-8:45 am Kettlebell Conditioning 

Basic Plan- Pick 1 Group Training Time -$99
I want Results Plan- Pick 2 Group Training Times -$159

Plainsboro 

7-7:45pm Kettlebell Conditioning
8-8:45pm Kettlebell Conditioning

Just $99 for 6 Weeks!

Sign-up with a friend & receive half off !

-Assessment (b & A photos and measurements)
-Accountability
-Motivation
-Camaraderie
-Fun!  !

 GUARANTEE: If you don't see a difference in how you look and feel, 4 Elements will give you a full refund. So what do you have to lose?

How to get your Protein without meat!

Quinoa 1 cup = 8 grams
Lentils & beans 1/2 cup = 8 grams
Peanut butter 1 tbsp = 4 grams
Tempeh 3oz = 15 grams
Tofu 3oz = 8 grams

There are a few ideas for you, I also have posted a recipe for Protein Pancakes under recipes so check it out and let me know what you think.

New classes being added to the 4 Elements schedule!

Kettlebell Conditioning

 Circuit Training 

Fun with Fitness for Kids

Coming to Dance Expo East Windsor & Plainsboro locations!

Stay tuned for details! 
Personal Training is also available at both studios.

Easy Ways to Eat Clean!

1. Drop the refined sugar
2. Season your food with herbs & spices
3. Don't skip meals
4. Fill half your plate with veggies first
5. Banish all processed foods
6.Eye ball your portions- see "Let's talk portion Control" post for tips
7. Choose quality over quantity
8. Pick broth soups over cream based soups
9.Eat a Balanced Breakfast- Don't forget the protein!

Good Luck!! Any questions please call me!

Oxygen Women's Fitness | Nutrition | Seared Ahi Tuna on Kale Salad

I saw this recipe on Oxygen and wanted to share with those of you who like Ahi. I can't wait to try!


Oxygen Women's Fitness | Nutrition | Seared Ahi Tuna on Kale Salad

Why Nothing is impossible.....

 I saw this video today and wanted to share it with everyone. Take a look at it and take away with you that really nothing is impossible.

Alternate Breakfast Idea!

 Turkish Style

I found this recipe on a site called Snack Girl, I think it is a great idea and is packed with 16 grams of protein!
It is also quick and easy!
It is high in sodium so when buying the feta cheese make sure you look at the sodium content, you can also do 1 ounce of cheese and 2 hard boiled egg whites. Enjoy!

Turkish Breakfast Recipe

(serves 1)
2 ounces feta cheese
1/2 cucumber sliced
1/2 ripe tomato sliced
1 whole wheat pita bread
Put on plate and enjoy!
337 calories, 14.3 g fat, 38.9 g carbohydrates, 16.3 g protein, 6.1 g fiber, 876 mg sodium, 9 PointsPlus

Pre Workout Shake

Quick Fact: Did you know that a 44 once Super Big Gulp of Coke Classic  from 7-11 has 528 calories!! WOW, what a waste of calories.

Now for that recipe.
Mango-Strawberry Shake
1 cup Strawberries  (frozen or fresh)
1/2 cup Mango  (frozen or fresh)
1/3 cup of milk (skim, almond, what your use)
1 scoop of  vegan protein
Blend and enjoy!
Calories depend on what type of protein and milk you use. (200-300)

5 Ways to Burn 100 Calories in 10 Minutes!

1. Running - a 9 minute mile
2.Plyometric Circuit (jump squats, high knees, burpees)
3. Jumping Rope
4. Swimming  ( butterfly stroke,breast stroke, or freestyle)
5. Kettlebell Circuit  (swings, highpulls, figure 8's)

Have Fun:)