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Join the fun and discover how Boot Camp Workouts are proven to shred fat resulting in a flat stomach, toned legs and awesome tank top arms!
Boot Camp classes are an effective, efficient and affordable personal fitness solution that provides amazing results.
If you think that having perfectly flat abs, toned hips/thighs, is just something that you can only dream about, think again!
This kind of workout WILL GET YOU INTO SHAPE by using cutting edge techniques that have been proven to make you lose fat and get toned as FAST AND SAFELY AS POSSIBLE! By incorporating muscle confusion techniques into your workout, your body will not adapt, which prevents boredom, and brings on the reality of GUARANTEED RESULTS!
So what is involved in Boot Camp Workouts>>>Heart pumping cardio drills to increase speed/endurance/melt the fat away – Full body muscle conditioning to tone and tighten – Body weight circuit training for strength, balance and coordination – And the fun part….working together in an energetic environment with friends!
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The number one question I am asked is “what are the best exercises to lose fat and tone muscle, quickly”?
You will be surprised and happy to know that the best exercises for fat loss and muscle tone are the same. The criteria the BEST exercise must meet are:
1) recruit as many muscles as possible in one exercise class
2) challenge your body beyond what you think is possible
Total body workouts are proven in scientific research and the real world to achieve superior fat loss and muscle gain.
Can we accelerate fat loss and muscle gain even further? YES! By preferentially selecting TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT!
Let’s look at the squat for instance! The squat is known as one of the best muscle toners with the ability to shred fat and firm the legs and buttocks. If you add a row, press or curl to each squat repetitions, you are reaping more benefits by involving your upper body into the master of lower body exercises.
More muscles involved=more calories burned+ greater muscle building stimulus=greater fat loss +greater muscle tone.
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2'15'10
Comfort foods made leaner (examples)
Macaroni and Cheese:
Lose: ½ cup shredded cheddar cheese=228 calories
Swap in : ½ cup cauliflower and butternut squash=28 calories
Calories saved per serving: 200 calories
Instructions: Substitute part of the cheese with pureed cauliflower and butternut squash.
Fried Chicken:
Lose: Fried chicken breast (with skin and batter)=364 calories
Choose: Baked chicken breast (skinned, with panko)=195 calories
Calories saved per serving: 169 calories
Instructions: Coat skinless chicken breasts in egg whites and whole-wheat panko (Japanese bread crumbs), then spray them with cooking spray so they get extra crunchy in the oven.
Lasagna:
Lose: 1 cup cooked pasta=200 calories
Choose: 1 cup zucchini and carrots=38 calories
Calories saved: 162 calories
Instructions: Layer thin strips of zucchini or carrots as you would lasagna noodles. To make the lasagna even lower cal, you can also sub in low-fat cottage cheese for the ricotta
Meat Loaf:
Lose: 3 ounces ground chuck meat/1 slice of meat loaf=216 calories
Choose: 15 ounces ground sirloin (91 calories) + ½ cup chopped mushrooms (8 calories)=99 calories
Calories saved 117 calories
Instructions: Substitute ground chuck meat with half lean ground sirloin meat and half
mushrooms.
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1'20'10
Make easy food swaps to cut back on fattening snacks. For instance, try lower-cal food substitutions that mimic the originals’ taste. At lunch, nix the roll and mayo in favor of sandwiches made with whole-wheat bread and mustard to cut at least 130 calories. Snack on baked potato chips instead of fried and you’ll shave off 45 calories per ounce. Indulge in half a cup of chocolate ice cream instead of vanilla topped with hot fudge for a 140-calorie deficit.
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Ban mindless nibbling. Calories from those little tastes you take without even thinking about it can add up over the course of a day. Break the habit with this technique: “Plate it, sit with it, own it.” Anything you’re tempted to pop into your mouth—whether it’s the dregs of your 2-year-old’s PBJ sandwich or a single kernel of popcorn—must first be put on a plate and eaten while sitting down. Try this for a day or two, and your nibbling habit will be a thing of the past.
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It is a fact that most of those who complain about back pain is due to poor posture. Same goes for neck and hip pain. It can be prevented by simply being mindful of posture and doing some simple exercises. Get comfortable with the feeling of good posture—shoulders back, head up, chin in, and spine straight. Take a look at yourself in a full length mirror. Good posture balances the head directly above the neck and a straight spine. Try standing against a wall—the back of your head should be about an inch away, and your shoulder blades and buttocks should touch the wall.
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1'3'10
Statistics prove that 50% of the weight loss while dieting without exercise will be muscle tissue & water weight. In order to effectively lose weight, proper exercise must be added to your weight loss program in order for the body to be able to utilize stored fat for energy.
Increased physical activity, along with a healthy diet can help you:
1) Speed up your metabolism
2) Slows down the aging process
3) Is an effective tool against depression
4) Lowers blood pressure
5) Improves immune system
6) Increases energy level
7) Contribute to overall great health, especially your heart
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12'6'09
Do’s and don’ts of REHAB:
DO
* apply cold for the first 24 to 72 hours.
* Initially train the recovering muscle area with machines or free weights.
* Train around a muscle injury – you can still do a workout.
DON’T
* Apply heat in the first 48-72 hours.
* Use body weight or other exercises where your hand or foot contacts the ground (such as in a squat or pushup).
* Train when you feel pain in a joint. It’s better to let it rest and avoid making it worse.
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11'25'09
Cherries aid in recovery – Skip aspirin or ibuprofen after a long run. Tart cherries may be better for beating muscle pain, according to a new study from Oregon Health and Science University. Researchers found racers who consumed cherry juice immediately following a long run had 23% less pain later on than those who didn’t. Chugged regularly, the juice’s potent anti-inflammatory powers could also help to deter arthritis and heart disease. Look for 100% cherry juice with nothing added.
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11'15'09
How to give your heart an instant boost – Zap up a bowl of your favorite instant oatmeal. Make your heart-healthy breakfast even better by adding a fistful of sliced or whole Almonds. Dig in with all your heart because studies show that eating an ounce of almonds a day (about 23) can help you maintain a healthy cholesterol level.
Remember: Almonds are one of the most nutritionally dense foods you can eat. They have protein, fiber, and minerals. Plus, they’re high in vitamin E, low in saturated fat and always cholesterol-free.
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11'1'09
Build stamina and have great muscle tone! Have you ever wondered how football players, wrestlers, and hockey players can compete for prolonged periods without getting winded? Despite expending all that energy, they also never lose significant amounts of muscle. That’s because highly intense activities done in short bursts cause your body to release anabolic hormones that help burn fat and build muscle, while still strengthening your heart and lungs.
One of the most effective activities to build your wind without eating away your muscles is boot camp workouts. Performing 30 second-2 minute cardio drills, and then incorporating compound exercises (using two muscle groups at the same time), and core work is the answer to an overall healthy workout program.
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10.19.09
Diet Mishaps
What big mistakes do people make when they’re trying to lose weight? The biggest dieting error has to be treating all calories equally. Anyone can lose weight by eating less, but what does that do to your body? If you can get your calories through lean proteins, healthy fats, and high-fiber carbs, you’re much better off than simply lowering calories but eating junk. Think of 100-calorie snack pack of processed, refines carbs versus an apple. They have the same number of calories, but the apple does more for your body, filling you up with fiber and providing more of the nutrients you need to stay lean, energized, and healthy. The second biggest mistake I hear so frequently is skipping meals to save calories-not eating breakfast, picking like a bird for lunch, then overcompensating later on in the day. Smaller, more frequent meals do the job better. They keep your metabolism running fast and your energy level high so you’re less likely to cheat.
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10.05.09
Picking up a Slice.
Pizza is not a terrible food choice, as long as you don't overindulge. Most people eat too many slices and choose the wrong toppings. To order smart: Choose whole wheat crust because of its extra fiber. To limit calories, stick with thin crust. Thick crust and deep dish are definite no-no's due to the extra carbs.
Top it - Sausage, pepperoni, and cheese can add 35-100 calories to a slice. Toss that into the nearly 350 calories in a regular piece of pizza and you're in trouble, because who eats one slice? Instead, load your pie with at least three veggie toppings - the fiber will fill you up and help you eat less - add one healthy protein, like grilled chicken. Avoid beef, buffalo chicken, sausage, bacon, meatballs, and even the standard pepperoni slice.
Cut the fat - Nix four-cheese blends. They're four times the calories for basically the same flavor. Also, opt against fat-free cheeses. They don't melt well. Instead, order your pie with light feta or stick with mozzarella. When it arrives, dab away the extra fat - even if your friends give you a hard time about it. You're removing up to 10% of the calories from each slice!
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09.11.09
When it comes to eating out, keep it to a minimum! The simple truth is you really don't know what's in the food or where it comes from. You can speak up and ask them to prepare your food grilled instead of fried, but the bottom line is the quality of the food is most likely not all that great.
By cutting back on eating out, you will save a fortune and you are guaranteed success of mastering your metabolism.
If you chose to eat out, order white fishes or ocean-caught salmon, healthy grains such as brown rice, and plenty of vegetables.
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08.28.09
Whether you are an avid athlete or a chronic couch potato, this fairly easy dietary regimen will give you a good push in the right direction. Pair it with some regular exercise & a positive attitude, and you will be on your way to the best shape of your life!
Tip #1: Give up soda, or at least decrease amount you drink in a given day. Drinking water is great for your body. It helps flush out toxins, & keeps you hydrated.
Tip #2: Pass up salty, greasy fast foods
Tipe # 3: Shut out sugar
Tip #4: Stop eating before bed
Tip #5: Exercise! Fitness is great for your body, mind & soul. Paired with the right kind of nutritional program, a regular regimen of exercise can really work wonders on ANY BODY!
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08.21.09
Yes, snacking can be good for you!
The main benefit of snacking is that it can curb feelings of starvation, before a meal & prevents over eating.
• Snacking can help you eat less at meal time.
• Plan ahead - make grocery store run & spend time washing, peeling, cutting snacks so they are easily accesible.
• Portion it out - remember this is a snack, not a meal. Grab a handful & put in individual zip lock bags.
• Good choices include: part-skim mozzarella cheese sticks, 6 oz low-fat yogurt, almonds, dry roasted peanuts, cashews. Whole fruits are a great snack, as well as carrots & celery.
