Tuesday, November 25, 2008

Healthy Thanksgiving Turkey leftovers

It is estimated that the average person eats in excess of 3,000 calories at the annual Thanksgiving feast.

But hey...

Embrace the Holiday!!!

More importantly, no matter what happens on the big day, don't sweat it and just get right back on track to your normal healthy eating plan the next day... or better yet, the next meal!

And remember the importance of exercise!


Healthy Thanksgiving leftovers:
Some awesome better body recipes that you can create with turkey!

Turkey Salad

Ingredients:- 6-8 oz. Turkey Breast chopped into small cubes - 1⁄4 red bell pepper - 1⁄4 green bell pepper - 1⁄4 red onion - 2 Tbsp canola or olive oil mayo

Directions:Mix all ingredients together and enjoy over a bed of greens.

Turkey Cranberry Cream Cheese Roll-up

Ingredients:- 6-8 oz. Sliced Turkey - 1 Tbsp Fat Free Cream Cheese - 1 Tbsp Dried Cranberries - 1⁄2 Clove of Roasted Garlic - Salt and Pepper to taste - 2 Whole Grain Tortillas

Directions:Soak cranberries in water for 20 minutes or microwave until soft if you are short on time. Mash the 1⁄2 clove of garlic. Mix cranberries, garlic, and cream cheese. Add salt and pepper to taste. Spread the mixture into the inside of the tortilla(s). Add turkey breast. Fold up sides, roll up, and enjoy!

Turkey Medallions With Cranberry GlazeTurkey Medallions: -

6-8 oz. Turkey - Non-stick spray Turkey Seasoning Cut Turkey Breasts into small medallions, sprinkle lightly with seasoning. Reheat in a pan sprayed with non-stick oil on medium heat until lightly browned on both sides.
Drip Cranberry glaze (below) over the medallions.

Cranberry Glaze: - 1 Cups Dry white wine - Turkey or chicken stock, as needed - 1 1⁄2 Cups Dried cranberries - 1⁄4 Cup of Pine nuts, toasted - Pinch of SaltAdd 1⁄2 cup of white wine and 1⁄2 cup of turkey stock to pan. Add other 1⁄2 cup of turkey stock, cranberries, pine nuts and pinch of salt. Cook over medium heat until reduced in volume by half, about 4 cups.

Turkey Shepherds Pie

Ingredients:- 2 cups cubed cooked turkey - 3⁄4 cup turkey gravy - 1 small can whole kernel corn - drained 1 cup of chicken stock - 1 cup of water - 3 cups steamed cauliflower - 2 cups celery, chopped 2 carrots - chopped 1 onion chopped 2 cloves garlic - minced 1 bell pepper, any color - chopped Salt and pepper

Directions:Preheat the oven to 325 degrees. First you must make the gravy. Take the garlic, 1 cup of celery, carrots, onion, bell pepper, chicken stock, water, vegetables, salt and pepper to taste. Add to a pot, boil until vegetables are soft and blend in a blender or food processor.Next, you will take the steamed cauliflower and mash it, or place it in a food processor until the consistency is like that of mashed potatoes.Next, in a baking dish, layer the turkey, gravy, corn, remaining celery and mashed cauliflower. Bake, uncovered at 325 degrees for 45-50 minutes.

Turkey Florentine

Ingredients:- 1 (10 ounce) package frozen chopped spinach - 2 tablespoons smart butter - 1 cup cooked whole grain fettuccine - 2 cups diced, cooked turkey - 1 cup turkey or chicken stock 1 - (8 ounce) package fat free sour cream and onion dip - 1⁄2 teaspoon onion salt - 2 tablespoons grated Parmesan cheese - Non-stick cooking spray

Directions:Cook spinach according to package directions; drain. Stir in smart butter. Place noodles in a non-stick sprayed baking dish; top with spinach. Combine turkey, stock, onion dip and onion salt and spoon over spinach. Sprinkle with Parmesan. Bake, uncovered, at 325 degrees F for 25 minutes or until bubbly.

Turkey Green Bean Casserole

Ingredients:- 1 bag of frozen green beans - 6-8 oz. of cubed cooked turkey breast - 1 can of organic cream of mushroom soup - 2 cups Kraft all natural fat free cheese - Salt and Pepper to taste

Directions:Preheat oven to 350 degrees. Mix all ingredients into a casserole dish and bake for about 30 minutes or until completely hot.


Friday, November 21, 2008

Curtis at the Wellness Community

End Results Fitness owner Curtis Mann spoke to distinguished members
of The Wellness Community, Redondo Beach.

We're very proud to offer "Fit and Well Worth It"
to those recovering from cancer.

Tuesday, November 18, 2008

My Fat Burning Whole Body Workout

Here's my attempt today on cutting off any
Holiday weight gain.

Decided to stick with Kettlebells:

Circuit 1
High Pull
Sumo Deadlift
10 Each in a circuit 3 times

Circuit 2
Alt Swings
Med Ball Push ups
10 Each x3

Circuit 3
Front Squat
Single Leg Deadlift
10 each x 3

Whew! Looks like a winner!
Wish me luck.

For more workouts:

Saturday, November 15, 2008

3 excercises to Improve your Surfing

Surfing is a sport which requires a high level of balance due to the nature of the unstable surface (waves) that you surf on. In order to improve your balance and in turn your surfing ability,there are a number of simple exercises which can further develop your balance.

These exercises train the muscles which are responsible for your balancing ability, which includes your core muscles (abs and lowerback) and also the muscles through your hips.

To do these exercises you will need a stability (exercise) ball.

1. Knee balance - Kneel on the ball with your hands out to thesides for balance. Try and stay on the ball for 30 seconds withoutfalling off.
2. Knee balance with rotation - Kneel on the ball and hold anobject that weighs 3-5 kgs (eg medicine ball, weight plate). Hold the ball out at arms length and rotate it from one side of yourbody to the other whilst maintaining your balance. Do this for 30seconds.
3. Knee balance throw & catch - Kneel on the stability ball andthrow a basketball or medicine ball against a wall so you catch iton the rebound. Test yourself by throwing it at different angles.

Balance is only one fitness component that is important in youroverall fitness for surfing.

For the Total Strength & ConditioningProgram for Surfers, get a copy of- Total_Surfing_Fitness -

Tuesday, November 11, 2008

Free fitness DVD's for YOU

=> Get_Results_w/Bodyweightcardio

Free fitness DVDs for YOU

As Seen in Men’s Health, Men’s Fitness, Women’s Health, Oxygen, and Prevention magazines...

Wow, what a shock I received in my email today! Not only is Men's Health author Craig Ballantyne dishing out one of his most embarrassing stories, but he's also giving you
free DVD's and a
1-Year Platinum TT Membership.

It turns out that just about 15 years ago, Craig was heading down the wrong path...eating and drinking too much and not working out. But one day just after Christmas in 1994, Craig stumbled upon a bodyweight workout that changed his life.

I want you to read the rest of Craig's embarrassing story here:=> Get_Results_W/BodyWeightCardio

To mark the anniversary of the turning point in his life, Craig is launching the Turbulence Training Bodyweight Fat Burning Solution, full of all of his best bodyweight workouts...
PLUS, his NEWEST workout -
the TT Hotel Room Workouts that even include
FOLLOW-ALONG workouts for the beginner and intermediate.

It's like having Craig Ballantyne as your personal trainer in the comfort of your own home! You'll get instant access to these NEW workouts,but MORE importantly,he's also going to ship you FREE DVD's of the Hotel Room Workouts and his most popular bodyweight workouts. In fact, he's holding a PRE-launch sale for the first 50 copies and cutting the price by 50 bucks.

This new Turbulence Training Bodyweight Fat Burning Solution package includes...
1) DVD's and hardcopy manual of the 6-Month TT Bodyweight Program
2) A DVD and hardcopy manual of my NEW, Never-Seen-Before TT Hotel Room Workouts (featuring the first ever "follow-along" beginner andintermediate TT workouts)
3) A DVD and hardcopy manual of the TT Bodyweight 500
4) A DVD and hardcopy manual of the TT Bodyweight 1000
5) Free shipping on all of the above
6) And a Free 1-Year Platinum Turbulence Training Membership

The value of the entire Turbulence Training Bodyweight Fat BurningSolution is over $1662.89, but the first 50 copies are available inthis Pre-Launch Sale for only $247. (NOTE: These copies are going so fast since the website went "live" yesterday that there are only 21 copies remaining at the PRE-release price!.)

Grab yours here:=>Get_Results_W/BodyWeightCardio (But the low price and free shipping won't be around for long.)

Turn your life around today,

PS - Don't forget, you'll receive...
1) DVD's and hardcopy manual of the 6-Month TT Bodyweight Program
2) A DVD and hardcopy manual of my NEW, Never-Seen-Before TT HotelRoom Workouts (featuring the first ever "follow-along" beginner andintermediate TT workouts)
3) A DVD and hardcopy manual of the TT Bodyweight 500
4) A DVD and hardcopy manual of the TT Bodyweight 1000
5) Free shipping on all of the above
6)And a Free 1-Year Platinum Turbulence Training Membership

This package is worth over $1662.89, but it's yours for only $247...BUT only 21 copies remain at the PRE-release price of $247!
Get started here:=> Get_Results_w/BodyWeightCardio

Monday, November 10, 2008

Staying fit and ready for Surfing

You find yourself a few weeks out of the water, and then all of a sudden the surf is up and you get back out there only to find that your upper body is stuffed after a few paddle outs.

How do you improve your paddle fitness when the surf is not firing so you are ready for action when the surf returns?
The answer is a simple one - Do some freestyle swimming workouts . Freestyle uses much the same muscle groups as paddling on a surfboard, so if you can do some regular swimming sessions this will go along way towards improving your upper body fitness.

However there is more to it than just cranking out a few laps at the local swimming pool. There are some specific interval training techniques that the "Total Surfing Fitness" workouts implement to help you get faster, better results. This swim training also includes variations of normal freestyle to address certain fitness needs of a surfer.

To find out more about the Total Surfing Fitness swimming workouts visit:

Sunday, November 9, 2008

Congrats Maxwell !!!

Maxwell from South High School cross country took 5th this weekend!

Maxwell will do great in any endeavor he undertakes.

His workout today:

A1 Xband walks
A2 Bench Press
A3 Front Plank

B1 Hip ext, leg curl
B2 One arm row

Finnish with Leg Matrix!

Yes, Maxwell we're gonna work our way up to

4 of these!!!

Friday, November 7, 2008

Welcome newest member!

Welcome to our newest member of the End Results family:
Dom and Liz's daughter Grace!

Also a Happy Birthday to
Trainers: Bobby and Michelle
Member: Jacky and Mike

Thursday, November 6, 2008

Dom's new Gift

Dom and his beautiful wife Liz gave the world a beautiful gift Nov 4th.
Her name escapes me now but will update ASAP.

3 Grueling Rounds

Even more about me: I like to workout with my Son, Anthony. He's a college wrestler and former Capt. of his team at Redondo High School.


Today's workout was described by A.W, Taylor in an article titled “A High School Wrestling Conditioning Program” published in the journal of the Canadian Association for Health, Physical Education & Recreation, volume 34, no. 6, August-September 1968:

2x Rope Climb +
20x Bench Jump +
10x Jumping Pull-up +
10x Bent-knee Sit-up +
5x Split Jump +
10x Neck Bridge +
4x Handstand Push-up +
8 Long Sit-out +
12x Double-leg Raise +
6x Burpee
Three Rounds


Wipe off the sweat and eat lunch!


Palos Verdes High School workout

Trained the boys from Palos Verdes High School.
Nathan who plays Basketball and Mike a Lacrosse player.

A1 Bench Press
A2 Contra Lateral curl with a Lunge
x 5

B1 Squat and Press
B2 Mixed grip Pull ups
x 5

Core circuit
C1 Mountain climbers on a BOSU
C2 Ball Slam
C3 Russian twist
x 3

After we had a chance to talk about Halloween adventures and they
showed me a classmates youtube videos.

Have a great birthday Mike!

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