Uppercut Fitness

Uppercut Fitness/Rock Steady Boxing Hamburg is hiring class fitness instructors!

Are you passionate about positively impacting the lives of seniors as a fitness coach? Rock Steady Boxing Hamburg is a program designed specifically for people who live with Parkinson’s Disease. If you want to help people live a higher quality of life through boxing-focused group fitness classes, this could be the perfect career for you!

Requirements for the class instructor position are:
A nationally accredited Personal Training certification (NASM, ACE, ISSA, etc)
A coaching certification through Rock Steady Boxing (Rock Steady Boxing Hamburg will help with some of the cost)
Dependable with a great work ethic
Enthusiastic personality
Compassionate
Patience is a must

Part-time position is available

Call 716.866.8988 or
Send resume to: Uppercut Fitness
4501 Southwestern Blvd.
Hamburg, NY 14075

Uppercut Fitness – In This Corner, Hope We help people living with Parkinson’s disease combat their symptoms by providing neuroprotective training through group boxing classes.

This Thursday, Sept 9th
3-7pm
4501Southwestern Blvd Hamburg

It’s Rock Steady’s Boxing Hamburg annual
Chicken BBQ.

Please come out snd support our mission to reach our fundraising goal! All proceeds from our fundraiser go towards the Parkinson’s Foundation annual moving day walk. All the fundraising money from the walk goes towards researching a cure for Parkinson’s while educating and supporting people living with Parkinson’s and their care takers.

Presale $12 until Wednesday, Sept 8th
$13 the of the BBQ

Drive-thru only

Happy Hump Day!

We at Uppercut Fitness hope everyone had a wonderful Holiday weekend! 🎇🇺🇸

Now that summer is with us, so is the hot temps and humidity. It’s always nice to have a meal that is not only delicious but refreshing. Here is a recipe that is just that!

WATERMELON SALAD 🍉🥒🥜

4 cups cubed watermelon, seedless. 1. Combine all ingredients in a bowl, mix well. ENJOY!!!
2 cups cucumber, cubed
2 Tbsp unsalted roasted peanuts
2 Tbsp low-sodium tamari soy sauce
2 Tbsp fresh lime juice. This recipe can be marinated over night in refrigerator.
1 Tbsp coconut sugar
1 Tbsp torn mint leaves
1 Tbsp torn basil leaves
2 tsp. Finely grated lime peel (lime zest)
1 clove garlic finely chopped
1 tsp finely chopped fresh ginger

Let us know how you like it!😀 Do you have any refreshing summertime recipes that you wuld like to share?

HAPPY TUESDAY!!

PALEO PANCAKES 🥞🥞🥞

Love pancakes? Here is an easy low carb version pancake where the carbs come more from the fruit.

ENJOY!!! 😀

INGREDIENTS:
2/3 CUPS unsweetened coconut milk beverage 1. Place coconut milk, bananas, eggs, extract, cocout flour,

3 cups. large rip bananas, cut into chuncks. baking soda, and salt in blender, cover. Blend until smooth

3. large eggs batter forms.

1 tsp. pure vailla extract. 2. Heat large nonstick skillet, lightly coated with spray, over

1/3 cup. coconut flour. medium-low heat.

1/4 tsp. baking soda 3. Add 1/4 cup batter for each pancake, spreading to 4” in

1 dash. sea salt. diameter, cook for 3 min on each side,or until brown. To turn

SPEACIAL EQUIPMENT. each pancake cleanly, loosen all around the edges with your

Nonstick cooking spray. spatula, lift pancake carefully, and turn.

Serves: 5 (2 pancakes per serving)
Calories: 156


Let us know what you think!! 🧐

MONDAY MADNESS 🤪

See this innocent looking ball I’m holding? ⚽️ Well let me tell you it ain’t so innocent!! It can give you a killer ab workout!! Although my arm is in a sling and I can’t do much with my upper body, I still have the rest of my body I can exercise to a certain extent. No excuses here.
While I was doing my ab exercises I got to thinking. (trying to take my mind off my abs because they were on fire!🔥) A lot of people spend so much time doing all kinds of ab exercises because they want to lose their belly fat or they want that killer 6 pack. In all reality though losing belly fat and getting that killer 6 pack starts with good, solid nutrition. 🍎🥑🥗🍗🥔🫑

This is where, for many people the Monday Madness happens.

Monday is a day where a lot of “first” take place. Especially when it comes to our health and fitness. “I’ll start exercising Monday. I’ll start my “diet” (dislike that word) Monday. Sound familiar? The truth is, yes, it helps to have a starting date, but that starting date can be any day of the week. So, what happens if you don’t start today, Monday? Are you going to tell yourself, “Oh I’ll start next Monday.” Then you wait another whole week for Monday to come and the yo yoing starts all over again.

Having a plan, a COMMITMENT TO YOURSELF and even a start date is the way to start (doesn’t have to be a Monday) your health and fitness journey.

Monday’s don’t have to be a day of MADNESS. 😜 Be prepared, plan your week and your meals. Prep food, prepare meals for the week, and stock up the frigid and pantry with healthy food. Seek and destroy everything in you’re fridge and pantry that will sabotage your nutrition. If it’s something that you can’t have “just one of” get rid of it.

I’m sure you have heard of the expression, “abs are made in the kitchen?” It’s true. We can build strong abs but if you want the inches to come off, or those jeans to zip up (without laying on the bed to do it), and the muscles to pop out it starts in the kitchen.

COMMIT, BE PREPARED, THROW AWAY THE EXCUSES!! 💪💪💪

WELLNESS WEDNESDAY 😀

There are 2 parts to this wellness Wednesday.

1. Today commit to doing something that makes you feel good, so that by the end of your busy day you can say, I feel good. I’m so glad I took the time out to do __________!” You fill in the blank.

Let us know what you did. Self-care doesn’t always have to come from exercise. You can feel better by making a healthy food decision, reading, calling an old friend, taking a warm bath, massage, mani/pedi, playing with your kids or Grandkids, etc.

Let us know what you did for self-care.

2. Let’s chat! Ask us anything!

We will be checking in during the day to look at comments and answer any questions you may have.

READY SET GO!!!! 😃

TACO TUESDAY 🌮🌮

Tired of the same old tacos? Here’s a Taco recipe that takes about 25 min. It’s a combination of Chicken and has a spicy tomato sauce that gives you a little bit of a spicy kick!! I hear the leftovers are the best because of the rich, bold flavors that blend together over time.

CHICKEN TINGA TACOS 🍗🌮

Serves: 4 (2 tacos each)

1 cup low-sodium organic chicken broth. 1. Sprinkle broth with gelatin n a small bowl. Set aside.

1 tsp. Unflavored gelatin (preferably from grass fed cows). 2. Heat oil in medium nonstick skillet over med high heat until fragrant.

1 Tbsp olive oil. 3. Add onion; cook for 3-5 min, or until onion is translucent.

3/4 cup chopped onion (approx. 1 med). 4. Add garlic; cook, stir frequently, 1 min.

4 cloves garlic, finely chopped. 5. Add broth, mixture, tomato purée, chili powder, oregano, bay leaves,

1 cup all natural tomato purée Chipotle chili peppers, adobo sauce, lime juice, lime peel, chicken, salt,

1 Tbsp chili powder Salt and pepper. Bring to a boil. Reduce heat to low; gently boil, stirring

1 tsp dried oregano leaves. Occasionally, for 15 min or until sauce is reduced by half.

2 Bay leaves. 6. Remove bay leaves. Divide 3/4 cup chicken mixture between two

2 canned chipotle Chile peppers in adobe sauce, finely chopped. Tortillas for each serving.

1 Tbsp a pod sauce (sauce from the canned chipotle Chile peppers
In adobo sauce)

1 tbsp fresh lime juice

1 Tsp. Finely grated lime peel (lime zest)

3 cups. Shredded cooked chicken breast

1/4 tsp. Sea salt

1/4 tsp pepper

8 (6 inch corn tortillas)

VARIATIONS:
Possible toppings (for 1 serving) include:
2 Tbsp Cotija cheese
1/8 med avocado, chopped
1 tbsp chopped onion with a sprinkle of cilantro and a squeeze of lime juice

Calories: 351 Total Fat: 8g Saturated Fat 1g Cholesterol 89 mg Sodium 689mg Carbohydrates 31g Fiber 7g sugars 6g Protein 41g

Let us know how you like them! Did you tweek the recipe to make it your own? 😀

MONDAY, MONDAY MONDAY!! 😊

SMALLEST CHANGES MAKE THE BIGGEST DIFFERENCE!!

Do you love French Fries?! 🍟 I love them! They are one of my favorite comfort foods. Crunchy with just the right amount of salt. Of course there are healthier versions of French Fries other then the one in the picture (air fry, bake, different type of potato, etc) but sometimes there is nothing like an old fashion French Fry!

In the picture you can see that the roll has been swapped out for a lettuce wrap, the fries have been portioned just a bit smaller, and a veggie has been added.

These are just a few meal hacks you can make while still enjoying the foods you love!!! ❤️

If YOUR health and fitness goal is to lose weight and feel good, exercise and watch your portion control. You DO NOT have to feel deprived!! 🙁

What are some of your meal hacks you use to keep your meals portioned, but also enjoyable and satisfying. 😀

WATER, WATER, WATER! DRINK MORE WATER!! 💦💦💦

We all know that we should drink more water! (1/2 your body weight in oz) ⚖️

There are sooo…..many benefits of drinking the right amount of water. You can refer back to one of our earlier post. It’s really a great reference to help you determine if you are hydrated enough. It’s all about the color of your P*e. 💛

Two reasons (there are many more) we should be drinking more water is to:

1. Aid in digestion
2. Help our minds stay focused

But, there are other ways to stay hydrated besides drinking just plan water, which can get boring at times. There are many foods that can be very hydrating!! Watermelon is one of them. 🍉 Here is a quick and simple recipe that will help you stay hydrated and taste delicious at the same time!!! So, if you like watermelon drink up. Stay moderate with your Watermelon though. It is NOT a “FREE FOOD”.

WATERMELON SLUSHY

1 CUP WATERMELON 🍉
JUICE OF LEMON (more nutritional benefits) 🍋
A FEW ICE CUBES 🧊

BLEND SLIGHTLY IN BLENDER

ENJOY! 😃

Let us know how you like this watermelon slushy recipe. Did you tweek it with any spices or fresh juices. How about juice from a fresh lime? 🍈

TUNA MELT ON ROASTED PORTOBELLO MUSHROOM

INGREDIENTS: 🥑🧀🧄🍅🍋

4
1 tsp. 11⁄2 cups
1⁄2
2 Tbsp. 1 Tbsp. 2 Tbsp. 1⁄2 tsp. 4 slices 1⁄2 cup
large portobello mushroom caps, remove stems and gills
olive oil
chunk light tuna, packed in water, well-drained (approx. 12 oz.)
medium ripe avocado, mashed fresh lemon juice
Dijon mustard
chopped fresh parsley
garlic powder medium tomato
shredded Swiss cheese (approx. 2 oz.)

______________________________________________________________________________________

1. Preheat oven to 425° F.
2. Place mushrooms on baking sheet smooth side down. Brush evenly with oil.
Bake for 20 to 22 minutes, turning after 10 minutes. Mushrooms will be softened. Set aside.
3. While mushrooms are baking, combine tuna, avocado, lemon juice, mustard, parsley, and garlic powder in a medium bowl; mix well.
4. Top each mushroom evenly with tuna mixture, 1 slice of tomato, and 2 Tbsp. cheese.
5. Bake for 3 to 5 minutes, or until cheese is melted; serve immediately.

______________________________________________________________________________________

RECIPE NOTES:
• Avoid washing mushrooms but if you have to, use as little water as possible. Mushrooms absorb water and get very watery while cooking.
• A clean brush (like a paint brush) or cheesecloth is a good way to clean mushrooms.
• In order to end up with 12 oz. drained tuna, make sure you are buying cans that equal 1 lb. The can weight includes the liquid that you will drain!

PS: When I made this recipe I had 6 fairly decent size Portobello Sliders and used Cheddar Cheese (good quality, NOT processed)
I had some leftover Lamb Burgers and Cod Fish that I used. On the Lamb Burger I used Feta Cheese and the Cod I used Parm.
I also felt the mushrooms could have used a bit more flavor. Next time I’m going brush the mushrooms with balsamic and some spices.

Let us know what you think! 😀 Did you add your own special touch to this recipe?

MINDFUL MONDAY

CHALLENGE: Let’s focus on mindful eating. Not only today, but all week! Let’s focus on eaating with intent! ☀️
We’ve all done it - snacking while watching tv or while mindlessly scrolling on our phones. When we do this, we’re not present with our food. In fact, mindless eating can lead to the consumption of several hundred calories in a day.

Take some time with your meals and practice mindful eating. Be present, enjoy the taste, smell, and texture - ravish in the experience of eating! 🍽 This can help you enjoy you’re food more and learn to recognize when you’re satiisfied so you don’t overeat.

Let’s hear from you on what tips you use to eat with mindfullness and intent. 😃

One tip could be to meal plan. Not only breakfast, lunch, and dinner, but your snacks too!