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We do the work by stopping by gyms in Knoxville to show you the ins and outs of the workout so you can decide which workout is best for you.
Spin in Knoxville:
This is a low-impact exercise that just about anyone can do.
Spinning is a form of aerobic exercise that uses a stationary bike.
Some studios provide shoes to wear that clip into the bike that prevent a rider from slipping during the workout. By incorporating hand weights, it becomes a full body workout.
"It's a challenging workout, but I will have somebody who has never done a spin class before in the same class as somebody who's training for a triathlon," said TurboSpin owner Brittany Reed. "The main thing is to modify when you need to."
Check out the links below for more information as well as other cycling classes in the Knoxville area:
Conventional gyms that offer spin:
Watch the story: Monday at 6 a.m. on Channel 10.
High Intensity Interval Group Training :
Orange Theory is one of many high intensity interval workouts in a group setting in the Knoxville area.
It's incorporates heart-rate based training, with the intent to remain at a rate that's 84-91 percent of a person's maximum heart rate for about 12-21 minutes during a class. The "theory" is that it will help you burn the most amount of calories even after your workout.
During a 60-minute class, participants work half the time on a treadmill and half the time between the weight room and a rower.
No two workouts are the same and the focus changes as well. On a strength day, participants will work with more incline and less speed. Power days incorporate more explosive movements like jump squats and burpees, and endurance days in the weight room will incorporate more reps and less weight to help build lean muscle.
Check out the links below for more information as well as other HIIT (High Intensity Interval Training) classes in the Knoxville area.
Conventional gyms that offer HIIT:
Watch the story: Tuesday at 6 a.m. on Channel 10.
Some train in kickboxing to be prepared for self-defense while others do it as a form of general fitness. It can be a fun way to relieve stress as well.
9Round is one of several gyms in the Knoxville area that offers a kickboxing workout.
"We're going to teach you how to fight like a professional kickboxer, but you're not going to get hit," said managing partner Jack Butterini.
9Round is comprised of nine 3-minute rounds and incorporates weights, core-strength exercises, and a lot of bag work.
Just about any kickboxing gym will provide the proper gear like hand wraps and gloves.
Watch the story: Wednesday at 6 a.m. on Channel 10.
Barre combines dance conditions, pilates, and isometric weight training to tone your arms, legs, seat, and abs.
It's a low-impact workout that is designed to be high-intensity and fatigue every muscle group of your body with small isometric movements.
"The concept behind it being long lean muscles, more to one is typically more appealing to a woman," said PureBarre teacher Mackenzie Hammett. "A lot of guys want to guys get in the gym, lift a lot of weight and beef up. That's not to say this is not a workout that's hard to for guys. We have football players come in here, we have athletes who actually come to love the workout because it's something they cannot go in the gym and do themselves."
Check out the links below for more information as well as other barre classes in the Knoxville area.
Watch the story: Thursday at 6 a.m. on Channel 10.
By definition, CrossFit is constantly varied functional movements performed at high intensity.
South Landing CrossFit owners Shane and Crissy Glarrow put it into simpler terms: "We combine mobility, strength training and some cardio training."
Some of the moves CrossFit incorporates can be pretty intimidating, but the couple insists anyone is capable of giving it a try.
After opening their own gym, their first client was 75 years-old. Now, at six-months pregnant, Crissy continues to train through modified workouts.
"Anyone can do it but it's not necessarily for anyone," said Shane who encourages people to give the workout a try first to see if they like it.
Check out the links below for more information as well as other CrossFit classes in the Knoxville area.
Watch the story: Friday at 6 a.m. on Channel 10.
Prepare ahead of time: Cut and peel all your veggies, separate your spices in a separate container, and begin cooking when you're ready.
Making the taco meat:
½ t ground cumin
2 t paprika
1 t onion powder
½ t garlic powder
1 T chili powder
¼ t cayenne pepper
1 T extra virgin olive oil
1 lb ground beef
Making the cilantro lime dressing:
1 cup fresh cilantro, loosely packed
juice from 1 orange
juice from 1 lime
1 T raw honey (optional)
¼ t ground cumin
⅛ t salt
2 T extra virgin olive oil
⅛ t black pepper
Making the Salad:
1 head Romaine lettuce, washed and roughly chopped
1 avocado, peeled, pitted and diced
2 cups fresh cilantro leaves, loosely packed
half of a small red onion, halved and thinly sliced
1 red bell pepper, diced
½ cup pico de gallo or chunky salsa
1. Combine spices for taco meat in a small bowl and set aside.
2. Heat extra virgin olive oil in a large skillet over a medium high heat. Add beef and and cook 7-8 minutes, breaking up the beef with the back of a spoon.
3. Add taco meat spices to the beef and cook another minute or two until the beef is cooked through. Remove from heat and set aside.
4. Add all ingredients for cilantro lime dressing into a food processor or blender and blend until smooth. Set aside.
5. Toss all salad ingredients together until combined. Top with taco meat, drizzle with the dressing, and serve.
Jalapeño Turkey Burgers:
Courtesy: The Organic Kitchen
1 pound ground turkey (85% lean, it has more fat which makes for a better burger)
1/2-3/4 of one jalapeño pepper, minced
1 medium size shallot, peeled and minced
zest and of one lime, and 2 teaspoon lime juice
2 Tablespoon chopped cilantro
1 teaspoon paprika
1 teaspoon cumin
1/2 a teaspoon sea salt
1/2 teaspoon black pepper
pico de gallo
poached egg (optional)
1. Place turkey, herbs, spices and lime in bowl and use hands to mix well.
2. Form into four patties.
3. Place pan on medium heat.
4. Add olive oil to bottom of pan.
5. When pan is hot, place patties in pan and cook for about 5 minutes each side or until cooked through.
6. Top with guacamole, pico de gallo and poached egg if desired
Courtesy: The Gracious Pantry
1 lb. pre-cooked, frozen, colossal shrimp
1 cup fresh or frozen, chopped bell peppers
1 tbsp. garlic powder
1/2 tsp. ground black pepper
1 (20 oz.) can pineapple chunks in juice, no sugar added (drain juice - do not use)
FOR FREEZER: Place all ingredients in a 1 gallon zipper-top, plastic bag and toss to combine. Freeze up to 4 months.
FOR DINNER: Place all ingredients straight from the freezer onto a baking pan.
Bake at 375 F. for approximately 30-40 minutes (varies by oven). You may have to stir a time or two during cooking so that any frozen chunks get broken up for more even cooking.
Serve as is, or over cooked brown rice or riced cauliflower for a complete meal.