Bootcamp WOD 6-25-08

Good Work Today Ladies (as Always)

WEIGH-INS FRIDAY! :)

10 recline pulls (tough)
20 Band Overhead Extensions
50 Jumprope

15 alternating band curl
4 round of "tires"
15 tube kickbacks

Perimeter (w/Stairs)
Side Plank - 1 Pushup- Side Plank
12 Inclined Pushups

Hope you all got the recipes I sent. :)

Bootcamp W.O.D. 6-20-08

Strictly Bodyweight

5 ES Pushup to Plank (Nancies)
2 rounds of Stairs
12 BW Bench Dips

15 sec. side plank
30 jumping Jacks
Pushups

30 Secong Pushup Position
Stairs (Lateral)
6 E.S. Pushup w/ Rotation

Are You Getting Enough Vitamins and Minerals?

The Answer is probably NO!

Maybe you take a Centrum once a day, but guesst what? Those
are just synthetic (man-made) vitamins and usually don't include
minerals, which work together with vitamins to make sure you're
getting all the micro-nutrients you need for optimum performance.

You want to put as much effort as you can towards your workouts,
right? Right! The more effort, the more calories burned, the closer
you get to achieving your goals.

What do I recommend...

Nature's Fuel by Nu-Tek

It's seriously a super supplement as it has all the vitamins AND
minerals you'll need along with amino-acids, anti-oxidants, a greens
formula providing you with more energy, and supercharging your
natural, healthy metabolsim.

You can get Nature's Fuel at the local Huntington Beach Nutrishop
at Brookhurst and Adams in the Ralphs parking lot. Ask for Jim. :)

Dealing With Late Night Cravings

When trying to make a dramatic change in your body and your lifestyle one of the biggest issues that stands in the way is old habits. One of those habits is late night snacking. People usually get these cravings because of a couple different reasons...

#1. Not eating enough throughout the day. Are you eating all of your proteins, whole grain carbs, fruits and vegetables. Making sure you are getting the right kinds of nutrients at the right times during the day. Remember Eat Every 3 Hours!

#2. Out of Habit. You probably already have a habit of eating late at night and so your body craves these foods (usually carbs) because it's used to them. Eating late can really take it's toll on your weight loss goals unless you know what to eat.

But if you can't resist and you're eating all the right foods here's what you need to do.

1. Get rid of any foods (chips, ice cream, crackers, or other junk) you have in the house. I'm sure your family will understand.
2. Get some healthy alternatives.

• Flaxseed Chips (1 Serving is about 10 chips) w/ Salsa
• Light Butter Popcorn (Small Individual Bags)
• Turkey (or Beef) Jerkey (1 Serving)
• Dannon Light & Fit Yogurt (1 Cup) w/ raspberries
• Low-Fat (non-fat) cottage cheese (1 Cup) w/ blackberried

Ideally want to stay away from eating too much carbs or fat before bed because those to Macronutrients convert to fat and is stored in your body.

Like I said, make sure yu're following a balanced meal plan and eating all the right and I promise you you'll see amazing results!

Bootcamp W.O.D. 6-18-08

8 Recline Pull
15 BW Squats
40 Jumprope

20 Band Rows
12 BW Dips
4 X The "Tires"

12 High Rows
15 Tricep Tube Extensions
6 Each Side Step-Ups

Be READY!

P.S. Having snacking issues, I'm going to write
a blog tomorrow on this topic so stay tuned!

Bootcamp W.O.D. 6-16-08

15 BW Overhead Squats
15 DB Shoulder Press
1 Perimeter

16 BW Reverse Lunges
16 Front Raises

200m Lateral Run (L,R)

10 Jumping Squats
10 Lateral Raises
200 m forward, backwards

LET'S GET IT DONE!!!

P.S. I'd like to congratulate Nancy Tone for losing
Over 5 pounds her very First Week!

Healthy Turkey Chili (3-4 Servings)

1 lb ground turkey
1 can black (or pinto) beans
1 cup chopped onions
1 can diced green chilies
1 can diced tomatoes
2 tablespoons olive oil
2 cloves garlic
4 tablespoons chili powder (to your taste)
Pinch of salt & pepper

Brown ground turkey in olive oil until brown, add onions and cook until soft. Add garlic, salt, pepper and chili powder, mix well, add chopped chilies, diced tomatoes, beans and simmer for about 30-45 minutes on low.

Notes:

· If making for your family make sure to leave at least one serving (about 1-1.5 cups) for lunch the next day
· Make sure when using the can of beans use all of its contents otherwise it will be too dry!
· Kind of a salty dish so make sure to drink a lot of water with it

Bootcamp WOD 6-2-08

Great Workout Today Ladies!!! :)

5 Minute Walk/Jog
Chopper Protocol

3 Rounds Each...

12-Pushups
12-BW Squats
20 Second Plank

12- BW Dips
6 E.S.- BW Lunges
30 Jumping Jacks

4 E.S.- Plank To Pushup
8- BW Jump Squats
1-Minute Jog/Walk/Shuffles Combo