FIT & FURIOUS FEBRUARY CHALLENGE
JANUARY FRESH START CHALLENGE
NOVEMBER AB & SQUAT CHALLENGE
OCTOBER = CLEAN BREAKFAST MONTH!
Changing your eating habits can have a HUGE impact on your health. Lets start with just 1 meal a day to get you into the habit!
Here is a link with a few creative breakfast ideas to get you inspired.
REMEMBER...Clean Eating does not mean boring, or paleo, or gluten free, or carb free. SIMPLY, healthy foods and recipes that don't come from a package. Make sure you get PROTEIN, that is what fills you up and takes longer to digest, controlling your insulin levels so you are not famished by 10:00 am!
MY GO TO "CLEAN" BREAKFASTS EVERY WEEK:
- ORGANIC STEEL CUT OATS: Sunday night, I make a batch of steel cut oats, takes 30 min. and makes about 4 servings. Warm it up in the morning and add chopped nuts, bananas, blueberries, honey, whatever you have on hand! EASY!!!!! BEWARE of instant oatmeal packets, they usually have about 3 tsp of sugar per packet! See the link below.
- ORGANIC SCRAMBLED EGGS + again, whatever you have on hand...lay on a bed of arugula, or spinach, stir fry kale or zucchini, or onions first, add some cherry tomatoes, avocados and feta on top etc. I purposely chop extra onions, cilantro etc whenever I am cooking and keep it on hand to add to my eggs in the morning. This is a great way to add veggies to your diet, don't miss out!
- BANANA WITH ALMOND BUTTER or peanut or sunflower butter. Fast. Easy. Filling.
PLAIN NON-FAT OR LOWFAT GREEK YOGURT + honey, fruit, nuts, granola etc (SEE ANDREA'S RECIPE BELOW)
NOTE: Most flavored yogurts have a TON of sugar (about 18 grams) which is why I choose to make my own so I can control the amount. 18 grams of sugar = 4 1/2 teaspoons! When I add honey, its usually about 1 tsp and its plenty sweet.
To see a sugar conversion chart click on this link: http://www.pinterest.com/pin/501588477222260104/
ANDREA'S GRANOLA RECIPE
Homemade granola is so easy to make for a fraction of the price of store bought and it tastes way better! I’ve been making it for years. You can add whatever dried fruit, nuts, or other tasty morsels make you happy. Feel free to tweak this recipe if you like other spices, a little less sweet, more salt. Customizing is fun!
- 3 cups rolled oats (not instant) I use Bob’s or TJ’s Gluten-free
- 1/2 teaspoon ground cinnamon in fall I use pumpkin pie spice
- 1/4 teaspoon kosher salt
- 1/3 cup honey or maple syrup, or agave, or a mix
- 1/4 cup butter or coconut oil
- 1 teaspoon vanilla extract (optional)
- 1/2 cup small-dice dried fruit my favorites are cherries and cranberries
- 1/2 cup coarsely chopped raw or toasted nuts or seeds almonds, pecans
- 1/3 cup shaved or shredded coconut optional
- 1/4 cup of chopped crystalized ginger optional- adds a nice spice
- Heat the oven to 300°F and arrange a rack in the middle.
- Place the oats, cinnamon, and salt on a greased cookie sheet and stir to combine.
- Heat the honey, butter/oil, and vanilla and stir to combine (I use the microwave and a glass pyrex measuring cup). Pour over the oat mixture and mix until the oats are thoroughly coated.
- Stir the mixture and spread as a thin layer; bake for 10-15 minutes.
- Remove from oven, stir in fruit and nuts.
- Continue baking until the granola is very light golden brown, about 5 to 15 minutes more.
- Place the baking sheet on a wire rack and cool the granola to room temperature, stirring occasionally, about 20 minutes. (Note: It will harden as it cools.)
- Store the granola in an airtight container for up to 2 weeks.
AUGUST FITNESS CHALLENGE: PUSH UPS
Try out a different push up every day this month! We will be doing many of these in bootcamp this month to help us build up our push up stamina!
Andrea and I have a goal of doing 50 a day…what is your goal?!
Here is a link to 36 varieties of push ups:
A REMINDER TO EAT CLEAN
As much as you can. I know, you are only human! Keep it simple. If a recipe takes 25 ingredients most of which you don’t have in your pantry, skip it. This should not be so complicated. Just eat whole, real foods that do not come in a package 80-90% of the time. Plan ahead, make batches of whole foods so you have basics to incorporate into other meals (quinoa, brown rice, oatmeal). Plan for snacks too.
SO HOW DO YOU EAT CLEAN? WHAT DOES THAT MEAN? IS THAT PALEO (NO!) IS IT GLUTEN FREE? (NO!) CARB FREE? (NO!)
Here are some websites for recipes and tips on eating clean:
END OF SUMMER POTLUCK!
With everyone finding great "Clean" recipes to incorporate into their repertoire, lets celebrate the end of summer by bringing our favorite recipes to share with the group! Aiming for 1st week of September, Thursday 4th. Who can make it?! RSVP!
FREEDOM 4th of July Bootcamp Challenge!
This 20 minute workout is designed to challenge your strength and endurance and rev up your metabolism! Take water breaks during the 10 second rest and as always, modify to your level.
HAVE FUN – and post a picture or comment on our Facebook page if you do it! I’ll be watching for you!
Warm up: (5 minutes):
10 Walk out to plank, push up, walk hands back up
10 Prisoner squats
10 Side kicks right and left
HIIT (High Intensity Interval Training) (20 minutes)
Do each exercise ALL OUT INTENSITY for 50 seconds, 10 second rest in between exercises, 3 sets!
1) “Star” Jacks – Jacks, with an explosive star jump
Lower intensity: Regular jack, touch ground each time
2) Patriotic Plank Walks: “Up and Downs” forearm plank position to regular planks up down, alternate each time R/L, then L/R
Lower Intensity: From your knees
3) Liberty Lunges – Plyometric of course (Jump, use arms!)
Lower intensity: No jump, but keep your pace up!
4) Brave Burpees – You know what to do! Be brave!
5) Holiday Hops – Feet together, jump in a circle
Lower Intensity: Fast feet, in and out in the shape of a circle
6) Freedom Flys, Rows & Kickbacks – get your weights!
Squat, hinge your chest down, alternate through 3 exercises:
-Reverse fly: hinged at hips, lateral lifts with weights
-Rows: Pull elbows back, pinch shoulder blades together
(do 1 of each exercise and keep repeating)
ACTIVE REST FOR 1 minute between sets:
Walk or march in place/drink water
Cool Down: 5-10 minutes light cardio and stretching
MAY 2014 AB CHALLENGE
Here is a 15 min HIIT (High Intensity Interval Training) workout for non-bootcamp days (or extra credit on bootcamp days)!
Now remember that “Abs are made in the kitchen”! That means that to really achieve great looking abs you not only need to exercise but also eat clean! You know what that means but just in case...whole foods vs. processed foods, limit sugar, carbs and alcohol. If it comes in a package, it is most likely processed!
Be sure to warm up, set your timer, then do the workout! Take a 1 min break, drink water, and repeat at least two times. Total of 15 min of working out! Cool down and stretch! On Bootcamp days you can take a day off...or go the extra mile and do this workout as well. 4 weeks from now you will be sporting your new and improved abs!
KICK IT UP A NOTCH: Take a selfie of your abs today (front and side view) and 30 days from now. Measure your waist around the belly button and remeasure at month end. The difference will be evident if you are eating clean and working out this month!
WEEK 1 - 1 min each 1 min rest 3x
2 Mountain Climbers
3 Reverse Crunch (crunch, tuck calves to hamstrings, touch toes down and up)
4 Hip Thrusts (feet up to sky, up down)
5 Push up with shoulder touches (push up, touch R shoulder, push up, touch left)
WEEK 2 - 1 min each 1 min rest 3x
1 High Knees
2 Butt kicks
3 Plank Jacks
5 Round the world plank (plank, lift R arm, L arm, L leg, R leg)
WEEK 3 - 1 min each 1 min rest 3x
1 Mogul jumps (side to side)
4 X Abs (opp hand to foot, alt)
WEEK 4, 1 min each 1 min rest 3x
2 Squat Jumps
3 "4 point" tucks (plank, both feet tuck up to R elbow, back to center, L elbow, center)
4 Side plank hip raise
5 Other side