Wednesday, July 18, 2012

Wake up Smoothie

   Wake-Up Smoothie 

1 1/4 cups orange juice, preferably calcium-fortified
1 banana
1 1/4 cups frozen berries, such as raspberries, blackberries, blueberries and/or strawberries
1/2 cup low-fat silken tofu or low-fat plain yogurt

1 tablespoon sugar or Splenda Granular (optional)

3 servings, 1 cup each
Total Time: 5 minutes


1. Combine orange juice, banana, berries, tofu (or yogurt) and sugar (or Splenda), if using, in a blender; cover and blend until creamy. Serve immediately.
Nutritional Facts
Per Serving: 139Calories; 28 g Carbohydrates; 2 g Fat (0 g
 sat, 0 g mono); 4 g Protein; 0 mg Cholesterol; 4 g Fiber; 421 mg Potassium; 19 mg Sodium; 0 g Added Sugars.
Exchanges: 2 fruit, 1/2 low-fat milk.
Nutrition Bonus:
Vitamin C (110% daily value), Fiber (16% daily value).

Thursday, July 12, 2012

The Right Way to Perform Leg Raises

I'm sure you've seen a lot people do leg raises:

Did you know most people do them wrong? They make two deadly

1. They lower their legs all the way down, as in image 1 (left).
2. They don't lift their legs all the way up, as in image 3 (right).

You should lift your legs above your hips because the abs pull the
hips, no the legs.

That's also why you shouldn't lower your legs all the way down:
this works out your psoas and iliacus muscles (two muscles in your
hips), and not the abs.

Here's how to do them well:

For example, in this exercise, the lower abs are relaxed when your
legs are down (image 1). To work them out well, you'd better just
go from knees up (image 2) to knees to the chest (image 3) and back
to knees up (image 2). Never lower your legs completely (image 1):
this relaxes your lower abs.

Thursday, July 5, 2012

Why Bring Your Children to Indiana Pit?

We teach leadership skills because they are so important 
in life for two reasons:
1. Because leaders naturally succeed and advance at a pace 
 faster than their peers, so it's an extremely 
 valuable life skill... and...
2. Because if your child naturally becomes the leader 
 within her circle of friends you'll NEVER have to 
 worry about her making the wrong decisions because 
 she gave in to peer pressure or other negative 
Training your child how to become MORE independent and 
develop great leadership skills is one of the most 
important things we teach at Indiana PIT 
But that's not all...
 - Watch as your child learns how to handle stress easily 
 and positively (this too is another important life 
 skill that will help your child become a high 
 achiever in the years to come!)
 - We'll develop your child's courage to say "NO!" to peer 
 pressure. We help promote anti-drug programs. 
 - Your child will learn effective, realistic self-defense 
 skills that could save their lives (or the life of a 
 loved one) in the future! (We teach your child 
 Pit Jitsu, a hybrid form of martial arts that 
 focuses on being able to not only punch and kick but 
 also grapple on the ground. We also stress discipline, 
 responsibility and self-control to make sure your 
 child won't misuse this knowledge)
 - Your child's unique potential will be discovered, explored 
 and developed to its maximum potential through 
 personal attention with each of our qualified 
 - Your child will become "bully proof" as we teach them to 
 'think smart' to stay out of bad situations and stand 
 up for themselves and only use physical force (martial 
 arts) as a LAST resort...
 - We'll teach your child effective goal setting, and success 
 principles that make it easy for her to succeed in 
 virtually any area of life (all high achievers in 
 life utilized goal setting principles to succeed, 
 we'll teach your child this incredibly important life 
 skill so she'll be able to use it for the rest of her 
 - You'll love how your child will have such a positive 
 attitude and outlook in all areas of her life. We 
 teach our students the absolute importance of having 
 a positive mental attitude so they learn from all 
 their failures (without becoming disappointed or 
 depressed and quitting) and they grow even more from 
 their successes. 
 - Your child will learn the importance of sportsmanship, 
 fairness and getting along with people ... even if 
 they don't like them (a great life skill to have 
 when they get older and get a job ... with a boss!)