Archive for the ‘ News ’ Category

Boxing and Fight Fit Classes

Wednesday, May 4th, 2016

Boxing classes are held every Tuesday and Thursday from 5 pm – 6 pm.  Fight Fit classes are held Monday, Wednesday and Friday 5:15 pm – 6 pm.

The cost of these classes is $50/monthly.  Also, beginning in September 2016, they will be offered in the Tempe Parks and Recreation Fall catalog.  All classes, as well as private training, take place at 2155 E University Dr. Tempe, Arizona 85281.

Please call 602-330-1537 to schedule a free trial class.

Group Classes

Monday, May 5th, 2014





As of May 10, 2015 the following group classes are available:


Boxing: Tuesday, Thursday 5pm-6pm & Suturday 12-1pm

FightFit: Monday, Wednesday, Friday 5:15pm-6

BoxFit: Monday-Thursday 9:30am-10:15



Boxing Only/$35 monthly

Fitness Classes:  Includes BoxFit and FightFit/$50 monthly

All group classes are co-ed.  Ages 10 and up.  BoxFit and FightFit are circuit training classes 45 minutes in length.  For all fitness levels with no prior experience required.

Boxing training is for all levels ages 10 and up.  Can include technique drills, partner drills, pad work, bag work, speed bag, double-end bag, sparring, etc.


Set up a free trial class by calling 602-330-1537

Protein Powders! Which is Right for Me?

Wednesday, April 30th, 2014

Protein Powders! Which is Right for Me?

Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose.

Whey, milk, egg, and soy are some of the “mainstream” names, but to the bodybuilding community it gets broken down even more:

  • Whey protein isolate
  • whey protein concentrate
  • Hydrolyzed whey
  • Calcium caseinate
  • Egg white
  • Whole egg
  • Micellar casein
  • Etc, etc, etc…


What are the benefits of all these different forms of protein powder?

Whey protein makes up 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides.

Casein protein makes up 80% of total milk protein. Casein is recognized for its excellent amino acid profile, slow digestion and interesting variety of peptides. Since casein is slowly digested into your bloodstream, don’t use it during workouts or after workouts – you need a fast absorbing protein at these times.

Soy protein is the most controversial of all protein types. While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations. Because of all the confusion, I suggest avoiding soy protein altogether and sticking to the other types listed.

Protein Blends

Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein. Why would you want a blend anyway? You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein.

Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins.

Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein synthesis such as 15 minutes prior to a workout, during a workout and immediately after a workout.

Whey Protein Versus Whey Isolate:

Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value). Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein.

Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system. Obviously with its high concentration, it appears that an isolate protein would be the obvious choice instead of a concentrate.

However, this is an individual decision because the isolate is more expensive, and just because it is purer does not guarantee that it will help build bigger muscles. Its extra concentration may not justify its extra cost.

With the myriad of choices available, one could easily become confused on which is the right powder for them.  Do your research, read labels and try different types and brands. is a great source for articles and they even have a protein finder tool to help you choose.   

Healthy Food Choices at Memorial Union

Wednesday, September 1st, 2010

Looking for Healthy food choices at the Memorial Union on Campus? Check out this guide to healthy eating at several of the restaurants located inside M.U.! Listed next to each menu item are nutritional values for total calories, carbohydrates, protein and fat.

Portobello Taco Salad 559 kcal/68 CHO/19g protein/26g fat
Cilantro Lime Rice 130 kcal/29g CHO/2g protein/0g fat
Charro Beans 20kcal/4g CHO/1g protein/ 0.2g fat

Extreme Pita (All Reg Size on Whole Wheat)
Maple Dijon Pita 393 kcal/6.3g fat/58g CHO/29g protein
Market Fresh Veggie Pita 276 kcal/1.4g fat/52.5g CHO/11g Protein
Thai Chicken Flat Baked Pita 478 kcal/9.7 g Fat/62.9g CHO/34g protein

Jump Asian

Broccoli w/Tofu 526 kcal/3.7g fat/97g CHO/ 19.3 g protein
Shrimp and Broccoli w/Rice 470 kcal/4.9g fat/80g CHO/25.8g protein
Chicken and Vegetables w/Rice 512 kcal/8.5g fat/84g CHO/22g Protein

Char-grilled Chicken Cool Wrap 410 kcal/12g fat/33g protein/49g CHO
Char-grilled and Fruit Salad 210 kcal/6g fat/22g protein/22g protein/20g CHO
Char-grilled Chicken Sandwich 260 kcal/3g fat/27g protein/g CHO

Chewy fruit and Nut Bar 250Kcal/4g fat/5g protein/23g CHO
Power Protein Plate 330Kcal/16g Protein/5g fat/3g CHO
Fruit Stella 280Kcal/4g fat/3g protein/21g CHO

Burger King
Tender-grill Chicken Sandwich 490 kcal/26g Protein/51g CHO/21g Fat
BK Veggie Burger 460 kcal/23g Protein/64g CHO/13g fat
Tender-grill Garden Salad 220kcal/7g fat/30g Protein/9g CHO

Baja Chicken Sub (small size on whole wheat) 500kcal/10g fat/40g CHO/26g Protein
Bowl of Chili & Side Salad 430 kcal
Honey Bourbon Sub (small size on whole wheat) 320 kcal/4g fat/41 g CHO/ 22g Protein

Einstein Bros
Turkey Chili Soup (cup) 220 kcal/7g fat/24g CHO/20g Protein
Tasty Turkey on whole wheat Bagel 580 kcal/20g fat/69g CHO/37g Protein
Veg Out on Whole Wheat Bagel 440 kcal/ 14g fat/17g Protein/66g CHO

Papa John’s
Garden Fresh Slice on Whole Wheat Crust 270 kcal/39g CHO/2.5g Sat. fat
Slice Cheese on Whole Wheat Crust 290 kcal/38g CHO/3.5 g sat.fat
Slice Spinach Alfredo on Whole Wheat Crust 270 kcal/36g CHO/4.5 sat. fat

Jamba Juice
Blueberry and Blackberry 100% Organic Steel Cut Oats 290kcal/8g protein/59g CHO/3.5g fat
Bright Eyed and Blueberry 16oz Smoothie 240 kcal/0g fat/48g CHO/11g Protein
Sunrise Strawberry 16oz Smoothie 260kcal/52g CHO/11g Protein/0g fat

Sunshine’s Recipe for Protein Pancakes

Sunday, August 29th, 2010

Low-Fat Oatmeal Protein Pancakes with Cottage Cheese

Recipe makes two servings of three, 1/4 cup pancakes


1/2 cup egg whites
1/2 cup oats
1/2 cup low-fat cottage cheese
1/8 teaspoon baking powder
1/2 cup fresh or frozen berries

  1. Blend first four ingredients until smooth (Use a blender or Magic Bullet)
  2. Pour approximately 1/4 cup batter for each pancake onto non-stick pan
  3. When pancake bubbles, flip and cook the other side
  4. Top with fresh or frozen strawberries, blueberries or sliced bananas.  
Nutrition Facts

Makes 2 Servings (Three ¼ cup pancakes with ¼ cup strawberries)

Amount Per Serving

Calories: 254.5
Total Fat: 3.3 g
Saturated Fat: 0.8 g
Polyunsaturated Fat: 1.0 g
Monounsaturated Fat: 1.0 g
Cholesterol: 2.3 mg
Sodium: 280.0 mg
Potassium: 297.8 mg
Total Carbohydrate: 33.8 g
Dietary Fiber: 5.3 g
Sugars: 2.5 g
Protein: 21.3 g

Vitamin A 0.9 %
Vitamin B-12 5.9 %
Vitamin B-6 5.0 %
Vitamin C 37.9 %
Vitamin D 0.0 %
Vitamin E 2.4 %
Calcium 9.1 %
Copper 14.4 %
Folate 9.5 %
Iron 13.2 %
Magnesium 19.5 %
Manganese 104.0 %
Niacin 3.5 %
Pantothenic Acid 7.1 %
Phosphorus 29.7 %
Riboflavin 9.9 %
Selenium 7.8 %
Thiamin 21.4 %
Zinc 12.2 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.