Tight on Time but Like Intensity? We Have Your Solution.
CARDIO Burns FAT and IMPROVES ATHLETIC ABILITY
Are you looking for a jolt in your fitness but are short on time? We have your answer! High-Intensity Interval Training (HIIT) involves short rounds of high-intensity exercise followed by periods of recovery. The basic recipe is to go as hard as you can, rest, and then repeat. Olympic athletes have been using this type of training for years and it is now one of the most popular fitness trends in the world. True HIIT training is only 30 minutes per session and you burn calories for up to 36 hours after your workout! At Fore Court, our HIIT program of choice is Les Mills GRIT. Why? It’s backed by science and provides three different HIIT formats — Strength, Cardio, and Plyometric.
• No equipment needed. This session combines high-impact body weight exercise for an explosive workout.
• Get the double whammy of maximizing your calorie burn within the workout and burn fat for hours afterwards.
PLYOMETRIC Builds a POWERFUL, AGILE, and ATHLETIC BODY.
• Based on the principles of plyometric, uses a bench to build power, increase speed and leg strength
STRENGTH Builds STRENGTH and LEAN MUSCLE
• Power agility training transforms up to 40 percent more muscle fiber, producing a lean, athletic shape
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Uses barbells and plates to take training to the next level
Testimonial “This workout rapidly increased my strength and fitness. It gives me the same adrenaline rush I had when competing in collegiate gymnastics. If I’d had this workout back then, I would have been an even better athlete. Now, I can hold handstands longer and do more pushups than the girls I coach, and I am 43.” –Christy D Buy your punch card at the front desk to join our June 2– June 27 session!
• Blasts all major muscle groups, leaving muscles lean and toned
• Puts your metabolism into overdrive to burn fat for hours after the workout
Have a Laugh!
Balsamic Chicken With Bacon & Apples
Ingredients
inspired by wholesomelicious.com
• 2 apples, cored, peeled, and coarsely chopped • 6 slices bacon, cut into squares • Kosher salt and fresh ground pepper, to taste
• 2 cloves garlic, crushed • 1/4 cup rosemary, finely chopped • 10 ounces Brussels
• 1 1/2 pounds chicken breast, cut into pieces • 1/4 cup balsamic vinegar • 1/2 cup olive oil • Juice of 1/2 lemon
sprouts, halved, stems removed
Directions
1. Blend balsamic vinegar, olive oil, lemon, rosemary, and garlic to create marinade. Pour into bowl or sealable bag and add chicken. Marinate for at least 5 minutes or up to 12 hours. The longer you marinate, the more flavorful the chicken will be. 2. Heat oven to 375 F. Spread Brussels sprouts, bacon, and apples on a baking sheet. Add chicken and pour any extra marinade over the top. Season with salt and pepper. 3. Bake 20–25 minutes until chicken is cooked through. For extra crunchiness, turn the heat up to 425 F for the last 5 minutes. 4. Transfer to platter and serve immediately.
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