In the event that you are not able to make it to one of your workouts this week...here's an "at home" workout to pound out on your own time!
As many rounds as you can in 20 minutes
30 Air Squats
15 Push - ups
20 Walking Lunges
15 Close-grip push up
10 Jump Squats
12 Tricep dips on a coffee table or something
End with:
30 V-ups
50 bicycle abs
Tabata: 4 minutes long
1. Go on all fours on the floor (like in warm-ups)
2. FIRST 2 minutes of intervals: Right straight-leg pulsing
3. LAST 2 minutes of intervals: Left straight-leg pulsing
4. Collapse on floor.
Sunday, December 14, 2008
Tuesday, December 2, 2008
Update and Stuff!
I first want to welcome the newbies on the boot camp block. The first day was probably a bit overwhelming, I know! Rest assured, those around you have felt similar in the beginning and it has been such a pleasure to watch the progress! I am so proud of all of you, no matter what your goals have been. Many of you have set out to lose weight, and there have been several recruits that are shrinking before my eyes! It's amazing how some people could not do the warm up without stopping....and now can go all the way. Excellent job, no matter what your goals are!
There will be some changes up and coming. It will be a bit of a topsy-turvy month as everyone moves into the new location. I will try and keep everything as smooth as possible....but if I have to make some last minute updates/changes, I hope everyone understands!
I will be leasing out a 2100 square foot area starting after the new year. I also will be adding equipment as we go along in order to keep you from reaching plateaus. I am looking forward to having different options and more space to work with. Additionally, I would like to look over food logs for those that have a real problem knowing what to eat. I can give you options and alternatives to things that you might "think are good for you". This extra help will be implemented probably starting in February.
I am looking forward to evolving this coming year....as my goal is to start training CrossFit style for those who choose to go that route. Go to www.crossfit.com for more information. My Level 1 certification will be finished in a few weeks for this. Be prepared to REALLY be fit if you're up for this challenge! More information to come!
Here is a bit of inspiration for your night...love this video!
Keep movin'!
Tuesday, November 25, 2008
Protein Shake Idea
Finally getting a post up on this! Sorry for the delay!
First, I want to say what a great job everyone has done as we've added tabatas to the workouts! I wasn't sure what people were going to think.....but you've all managed to stay alive, including myself! They are such a phenomenal way to get in very effective training which hits both the cardiovascular side and the FAT burning side. Bottom line, if you are pushing it to where you should be pushing it....you should be dripping with sweat after the workouts! Way to go on those and I'm looking forward to watching the progress!
Secondly, I had put up a simple recipe for protein shakes on the website previously. But, since had made a few changes which didn't keep the recipe on there. A couple of people asked what it was again. This is what I typically have when I get home. You can certainly morph it depending on what you like. I like to add some GOOD fat to it, some more fiber, etc. to make it more of a complete meal. Here ya' go!
1. Heaping scoop of whey protein isolate (Currently I use the NOW brand from the Fresh and Natural Foods on Hwy 96). No artificial crap in it.
2. About a 1/2 cup to 3/4 cup low fat coconut milk
3. 2 heaping tablespoons of ground flax seed. (grind the seeds in a coffee grinder and PUT THEM IN THE FREEZER to keep the good fats intact)
4. Tablespoon of bee pollen. Google it. Good for you!
5. Any combination of frozen berries. I typically use blueberries, rasperberries, blackberries, etc. You can certainly use a banana, frozen mango, etc. Whatever you like. Don't necessarily over-do it on the fruit though.
6. Enough water to your liking and consistency.
Blend and enjoy!
First, I want to say what a great job everyone has done as we've added tabatas to the workouts! I wasn't sure what people were going to think.....but you've all managed to stay alive, including myself! They are such a phenomenal way to get in very effective training which hits both the cardiovascular side and the FAT burning side. Bottom line, if you are pushing it to where you should be pushing it....you should be dripping with sweat after the workouts! Way to go on those and I'm looking forward to watching the progress!
Secondly, I had put up a simple recipe for protein shakes on the website previously. But, since had made a few changes which didn't keep the recipe on there. A couple of people asked what it was again. This is what I typically have when I get home. You can certainly morph it depending on what you like. I like to add some GOOD fat to it, some more fiber, etc. to make it more of a complete meal. Here ya' go!
1. Heaping scoop of whey protein isolate (Currently I use the NOW brand from the Fresh and Natural Foods on Hwy 96). No artificial crap in it.
2. About a 1/2 cup to 3/4 cup low fat coconut milk
3. 2 heaping tablespoons of ground flax seed. (grind the seeds in a coffee grinder and PUT THEM IN THE FREEZER to keep the good fats intact)
4. Tablespoon of bee pollen. Google it. Good for you!
5. Any combination of frozen berries. I typically use blueberries, rasperberries, blackberries, etc. You can certainly use a banana, frozen mango, etc. Whatever you like. Don't necessarily over-do it on the fruit though.
6. Enough water to your liking and consistency.
Blend and enjoy!
Saturday, November 15, 2008
My opinion. For Free.
I had to laugh the other day when I heard on the radio that some guy was auctioning off his "opinion" on Ebay for 99 cents. That guy is a genius! Who would have thought of such a brilliant idea :)
Well, I'll give you my opinion for free. Ok, maybe it's not free seeing as you paid for your boot camp session, but nevertheless.....
I now think big box chain gyms are a joke. It's so interesting the transformation that has occurred in the last 8 months, as this particular viewpoint changed very drastically. I used to be a member of a well-known gym and now can't think of even stepping foot inside anymore! The truth is, you don't need a lot of fancy, padded equipment doing the work for you. Bottom line, the more functional movements your body does all on its own boosts you to a WHOLE NEW LEVEL of fitness.
It is a type of fitness that allows you to carry heavy loads in the backyard, or lift something with ease in the garage, or not have to ask someone else to do a job for you. These are just small examples of real-life circumstances, but that's just the point. They are real life.
You all are working your butts off at the boot camps....but what you probably didn't know is that you are doing some of the exact same drills as those that cater to Navy Seals, firefighter personnel and the police force. Do you feel tough now??? You should.
I have been slowly implementing this, and you all have amazingly adapted. Each new thing that you do takes a few times to get used to....but it has been great to see everyone get stronger and more confident each time. Take a look at www.crossfit.com to take a more in-depth look.
Granted you aren't at that caliber (yet), but by golly some of you are one step closer. You can take it to whatever caliber you choose!
So, go ahead.
Men, beat your chests like Tarzan or bounce quarters off your biceps.
Ladies, pick up your kids, toss them over your shoulders and safely dead-lift them into bed.
You deserve it. :)
Well, I'll give you my opinion for free. Ok, maybe it's not free seeing as you paid for your boot camp session, but nevertheless.....
I now think big box chain gyms are a joke. It's so interesting the transformation that has occurred in the last 8 months, as this particular viewpoint changed very drastically. I used to be a member of a well-known gym and now can't think of even stepping foot inside anymore! The truth is, you don't need a lot of fancy, padded equipment doing the work for you. Bottom line, the more functional movements your body does all on its own boosts you to a WHOLE NEW LEVEL of fitness.
It is a type of fitness that allows you to carry heavy loads in the backyard, or lift something with ease in the garage, or not have to ask someone else to do a job for you. These are just small examples of real-life circumstances, but that's just the point. They are real life.
You all are working your butts off at the boot camps....but what you probably didn't know is that you are doing some of the exact same drills as those that cater to Navy Seals, firefighter personnel and the police force. Do you feel tough now??? You should.
I have been slowly implementing this, and you all have amazingly adapted. Each new thing that you do takes a few times to get used to....but it has been great to see everyone get stronger and more confident each time. Take a look at www.crossfit.com to take a more in-depth look.
Granted you aren't at that caliber (yet), but by golly some of you are one step closer. You can take it to whatever caliber you choose!
So, go ahead.
Men, beat your chests like Tarzan or bounce quarters off your biceps.
Ladies, pick up your kids, toss them over your shoulders and safely dead-lift them into bed.
You deserve it. :)
Thursday, November 13, 2008
Refined Wheat - Blech!
On literally thousands of ingredients lists that you will find on cracker boxes, cereal boxes, pasta boxes, etc., you will find the first ingredient to be: Enriched wheat flour. Sound familiar? It should, as it takes up the bulk of food consumption in America. So what is exactly "enriched flour"?
"Enriched wheat flour" is flour that has been stripped of its nutrients and subsequently has nutrients infused back into it. Simply put, it is processed dough that has no nutritional value. Your body also processes it like sugar and it turns into fat. Or dough. Either way.
I know having snacks around for the kids, etc. usually means that this is probably a staple of the American cupboard. Even though you may be buying snacks at the natural food store that are "better" than those you'd find at a conventional store....it still pays to read the ingredient list.
Typically you will still find enriched wheat flour as the first ingredient, regardless of the fact that the snacks may be more "natural". Natural, is a term that is used very loosely by the FDA. There is not much regulation on it!
Again, your best bet is to buy things that really don't have an ingredients list. Our family is by no means perfect and we face the same struggles as all other families. Sometimes I throw my hands in the air about it. But for the most part, trying to keep snacks around with denser nutrient and satiety value seems to keep all the peripheral temptations at bay....at least until the next sleep-over or birthday party! ugg.
Small steps for yourself and your family. Keep it up!
"Enriched wheat flour" is flour that has been stripped of its nutrients and subsequently has nutrients infused back into it. Simply put, it is processed dough that has no nutritional value. Your body also processes it like sugar and it turns into fat. Or dough. Either way.
I know having snacks around for the kids, etc. usually means that this is probably a staple of the American cupboard. Even though you may be buying snacks at the natural food store that are "better" than those you'd find at a conventional store....it still pays to read the ingredient list.
Typically you will still find enriched wheat flour as the first ingredient, regardless of the fact that the snacks may be more "natural". Natural, is a term that is used very loosely by the FDA. There is not much regulation on it!
Again, your best bet is to buy things that really don't have an ingredients list. Our family is by no means perfect and we face the same struggles as all other families. Sometimes I throw my hands in the air about it. But for the most part, trying to keep snacks around with denser nutrient and satiety value seems to keep all the peripheral temptations at bay....at least until the next sleep-over or birthday party! ugg.
Small steps for yourself and your family. Keep it up!
Tuesday, November 11, 2008
No complaining allowed.
Wow, this guy puts us all to shame. Amazing heart and pure determination. That's what its all about. Check it out.
http://www.youtube.com/watch?v=ooQKUYQ_WgQ
http://www.youtube.com/watch?v=ooQKUYQ_WgQ
Saturday, November 8, 2008
What's in the bag?? Grocery bag that is. One of the boot campers brought up a great question....what exactly is "eating clean?"
Eating clean means that you eat food primary in its most natural state. Try staying away from all the boxed, processed, pre-manufactured stuff. That's eating clean. To help some of you out, I thought I would give you a list of the most typical items you'd find in the grocery bags that I carry out of the store, say about 3 times a week! We eat A LOT in our house!
I first have to admit, I shop separately than the rest of the gang in our house....ok, I'm sort of picky.
Here's some of the items in my grocery bag (any combination of many):
Avocados
Ezikiel sprouted grain bread
Eggs
Broccoli or other veggies
Frozen berries (blueberries, raspberries, strawberries for protein shakes)
Bee pollen (use it in my protein shakes)
Flax seeds (I have to grind them and put the grounds in the FREEZER)
Raw nuts
Pumpkin seeds, sunflower seeds
Raisins
Protein Powder for shakes (from Fresh and Natural)
Apples (from Victoria Apple Orchard, 1 1/2 mile from our house!)
Peanut butter (natural kinds)
Almond butter
Brown Rice
Chicken broth (for cooking brown rice)
Salsa
Cheese
Canned beans
Chicken
Bananas
Dark chocolate bars
Salmon
Sweet potatoes (yummy roasted!)
Red potatoes
Red onion
Garlic
Lemons
Hummus
Pretzels
Other veggies in season
Other fruits in season
Low fat coconut milk (to add to protein shakes)
Olive oil
Spelt or whole grain tortillas
Balsamic vinigrette
Oatmeal
We eat a lot of venison for red meat...sometimes I buy beef, but only grass fed.
Here's a link to find all the natural food stores or co-ops in the cities:
www.localharvest.org
Here's a link to find the medicinal and nutritional information on just about ANY food:
www.whfoods.org
When I get the "hankerin'" to make a big pot of soup during this time of year...I'll just buy those additional ingredients.
Do I sit down to a nice meal every night? Nope. We all can't manage to do that no matter how hard we try, especially with kids!
But I'm convinced that a "convenient" meal doesn't have to be frozen pizza.
Scramble some eggs and throw them on whole grain toast. Grab a banana with it.
Make your own burritos. I'm addicted to making my own bean burritos in an iron skillet. Takes about 7 minutes. Just heat up the tortilla on both sides with cooking spray, add some sliced cheese, beans, salsa, avocado. Dinner done. Ok, so maybe the kids don't like beans. Maybe you have left over chicken breasts from the night before?? Chop that up instead!
So you and the kids have to run off to hockey or football or music lessons? Gotta eat quick!
Just make a whole grain grilled turkey and cheese sandwich. Throw some baby carrots on the plate with it (for the kids)....or maybe you want to add your own greens, tomato, onion, etc. That will probably take you 15 minutes max!
Need snacks for yourself? I'm a big fan of apples and peanut butter, bananas and peanut butter, raw nuts and raisens, yogurt and nuts, pretzels with hummus, etc....all this stuff never makes me feel deprived since it's good food!
Poor quality food that is very processed actually exaggerates your cravings and makes you want to eat more! The additives, colorings and artificial flavorings are not recognized in your body, so you never feel satiated! Your brain ends up sending the wrong signals as to "when" your satisfied....but usually by that point, you feel like crap.
Okey dokey, that's my soapbox! Hope this gives some ideas!
Eating clean means that you eat food primary in its most natural state. Try staying away from all the boxed, processed, pre-manufactured stuff. That's eating clean. To help some of you out, I thought I would give you a list of the most typical items you'd find in the grocery bags that I carry out of the store, say about 3 times a week! We eat A LOT in our house!
I first have to admit, I shop separately than the rest of the gang in our house....ok, I'm sort of picky.
Here's some of the items in my grocery bag (any combination of many):
Avocados
Ezikiel sprouted grain bread
Eggs
Broccoli or other veggies
Frozen berries (blueberries, raspberries, strawberries for protein shakes)
Bee pollen (use it in my protein shakes)
Flax seeds (I have to grind them and put the grounds in the FREEZER)
Raw nuts
Pumpkin seeds, sunflower seeds
Raisins
Protein Powder for shakes (from Fresh and Natural)
Apples (from Victoria Apple Orchard, 1 1/2 mile from our house!)
Peanut butter (natural kinds)
Almond butter
Brown Rice
Chicken broth (for cooking brown rice)
Salsa
Cheese
Canned beans
Chicken
Bananas
Dark chocolate bars
Salmon
Sweet potatoes (yummy roasted!)
Red potatoes
Red onion
Garlic
Lemons
Hummus
Pretzels
Other veggies in season
Other fruits in season
Low fat coconut milk (to add to protein shakes)
Olive oil
Spelt or whole grain tortillas
Balsamic vinigrette
Oatmeal
We eat a lot of venison for red meat...sometimes I buy beef, but only grass fed.
Here's a link to find all the natural food stores or co-ops in the cities:
www.localharvest.org
Here's a link to find the medicinal and nutritional information on just about ANY food:
www.whfoods.org
When I get the "hankerin'" to make a big pot of soup during this time of year...I'll just buy those additional ingredients.
Do I sit down to a nice meal every night? Nope. We all can't manage to do that no matter how hard we try, especially with kids!
But I'm convinced that a "convenient" meal doesn't have to be frozen pizza.
Scramble some eggs and throw them on whole grain toast. Grab a banana with it.
Make your own burritos. I'm addicted to making my own bean burritos in an iron skillet. Takes about 7 minutes. Just heat up the tortilla on both sides with cooking spray, add some sliced cheese, beans, salsa, avocado. Dinner done. Ok, so maybe the kids don't like beans. Maybe you have left over chicken breasts from the night before?? Chop that up instead!
So you and the kids have to run off to hockey or football or music lessons? Gotta eat quick!
Just make a whole grain grilled turkey and cheese sandwich. Throw some baby carrots on the plate with it (for the kids)....or maybe you want to add your own greens, tomato, onion, etc. That will probably take you 15 minutes max!
Need snacks for yourself? I'm a big fan of apples and peanut butter, bananas and peanut butter, raw nuts and raisens, yogurt and nuts, pretzels with hummus, etc....all this stuff never makes me feel deprived since it's good food!
Poor quality food that is very processed actually exaggerates your cravings and makes you want to eat more! The additives, colorings and artificial flavorings are not recognized in your body, so you never feel satiated! Your brain ends up sending the wrong signals as to "when" your satisfied....but usually by that point, you feel like crap.
Okey dokey, that's my soapbox! Hope this gives some ideas!
Sunday, November 2, 2008
Ok, down to business. I'm finally getting around to writing on this thing. Who knew I'd have a blog...certainly not me! But here we are, and I will be using this great tool to share information about health, nutrition....and maybe a little razzing in between! This will work better than the emails since you can look back in the archives for information that I write about. Plus, I get similar questions from different people, so best to just have it all in one spot! Woo Hoo!
For starters, tonight I will give some tips for those of you looking to lose some weight and gain muscle. I can't emphasize enough the value of good nutrition. You can't expect to be at the top of your game (in life) if you're fueling with crap. With that said, it it important that you don't deprive yourself of treats every now and then. Heck, I think I downed about 2 massive dark chocolate bars this weekend. I don't really recommend that on a regular basis!
Secondly, you may be asking yourself...why the heck am I torturing myself with very hard exercise by choice?
Here's the deal: Your body is burning carbs (sugar) while you work out very hard....it's the POST-workout when you're body will dip into its next fuel reserves, that being FAT. To get the best results, you want to be sweating buckets by the time you are done. Your body goes into repair mode to build up what you just broke down. It needs calories to do that! If you just burned a bunch of carbohydrate sugars during your workout...it will use fat reserves for the recovery! (Plus you need protein to build your muscle).
Here's Some Top Tips:
1. Eat no later than 1/2 hour after your workout. Eat protein, good carbs, a bit of good fat.
2. Eat clean 90% of the week. 10% of the week, give yourself some treats.
3. Combine your meals with all 3: Protein, carb, fat. For instance, if you eat a banana, put almond butter or natural peanut butter on it....it satisfies you and breaks down slower b/c of the good fat. Maybe throw in a boiled egg with it for more protein!
4. A great study was done recently (per Prevention Magazine) that in order to maintain a healthy weight or lose weight, you want to eat "MUFA'S" at virtually every snack or meal. What is a MUFA? Mono-unsaturated Fatty Acids. You find these in olive oil, pumpkin seeds, walnuts, nut butters, avocados, almonds, pistachios, and DARK CHOCOLATE! etc. It doesn't mean to go over-board on them, it just means that HEALTHY fats are necessary to lose fat :)
5. Ditch the soda. Period. Both diet and regular. Blech. Sucks calcium out of your bones and it's just full of chemicals. Who needs it? Not you.
The amazing thing about evolving good eating habits, is that you simply just feel like crap if you steer away from eating well. Have a bad weekend? You feel bloated, your skin breaks out, you feel sluggish and tired and whatever else....basically a reminder that your body is telling you something.
One step at a time. I will add more as we move along! Keep up the hard work and it's been great working with you all!
For starters, tonight I will give some tips for those of you looking to lose some weight and gain muscle. I can't emphasize enough the value of good nutrition. You can't expect to be at the top of your game (in life) if you're fueling with crap. With that said, it it important that you don't deprive yourself of treats every now and then. Heck, I think I downed about 2 massive dark chocolate bars this weekend. I don't really recommend that on a regular basis!
Secondly, you may be asking yourself...why the heck am I torturing myself with very hard exercise by choice?
Here's the deal: Your body is burning carbs (sugar) while you work out very hard....it's the POST-workout when you're body will dip into its next fuel reserves, that being FAT. To get the best results, you want to be sweating buckets by the time you are done. Your body goes into repair mode to build up what you just broke down. It needs calories to do that! If you just burned a bunch of carbohydrate sugars during your workout...it will use fat reserves for the recovery! (Plus you need protein to build your muscle).
Here's Some Top Tips:
1. Eat no later than 1/2 hour after your workout. Eat protein, good carbs, a bit of good fat.
2. Eat clean 90% of the week. 10% of the week, give yourself some treats.
3. Combine your meals with all 3: Protein, carb, fat. For instance, if you eat a banana, put almond butter or natural peanut butter on it....it satisfies you and breaks down slower b/c of the good fat. Maybe throw in a boiled egg with it for more protein!
4. A great study was done recently (per Prevention Magazine) that in order to maintain a healthy weight or lose weight, you want to eat "MUFA'S" at virtually every snack or meal. What is a MUFA? Mono-unsaturated Fatty Acids. You find these in olive oil, pumpkin seeds, walnuts, nut butters, avocados, almonds, pistachios, and DARK CHOCOLATE! etc. It doesn't mean to go over-board on them, it just means that HEALTHY fats are necessary to lose fat :)
5. Ditch the soda. Period. Both diet and regular. Blech. Sucks calcium out of your bones and it's just full of chemicals. Who needs it? Not you.
The amazing thing about evolving good eating habits, is that you simply just feel like crap if you steer away from eating well. Have a bad weekend? You feel bloated, your skin breaks out, you feel sluggish and tired and whatever else....basically a reminder that your body is telling you something.
One step at a time. I will add more as we move along! Keep up the hard work and it's been great working with you all!
Monday, October 20, 2008
Today was the first day of the October/November session. I felt honored to meet the new people as well as see familiar faces! Great job today! The first day is always filled with uncertainties both for me and for the new people participating! I'm looking forward to using this blog site to pass along nutritional information and advice both from myself and Hope Wilkins, the nutritional consultant! Stay tuned and once again, great job today! We are here to support you.
Friday, October 17, 2008
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