NEW Saturday Fitness Boot Camp Class!

Beginning this next session, September 8, we will hold a weekly Saturday Drop-In Boot Camp Class.

Bootcampers: Besides being an opportunity to get an extra work-out, we’ll actually be holding camp at Huntington Beach Central Park! That means new challenges in a new environment.

Interested in Boot Camp? This gives you a great opportunity to come try boot camp without a big investment and without any additional commitment.

Here’s the Info…

What: Saturday “Morning Melt Down” Boot Camp Class

When: Every Saturday Starting the Week of September 8

Where: Huntington Beach Central Park (We will meet in the library parking lot at 8:50am)

Investment: $10; Just bring your $10 and you’re good to go.

If you have any questions feel free to call me at 877-331-0622 or email me at mark@hbpersonaltrainer.com

Recipe Day: Blueberry and Banana Cream Smoothie

I have been experimenting with smoothies since I looked into the Zone Diet, and so far none have tasted as good as this one! The Zone diet site promotes this as a dessert/snack (maybe that’s why I like it so much), but I liked it for breakfast too…think it’s the sour cream! (< I know it sounds weird)

This can be a meal replacement or a 4 Snacks (Split into 4 servings)

 

1/4 cup low-fat organic sour cream
1/4 cup filtered water
1 and 1/3 ounces vanilla egg white protein or whey protein
1/4 teaspoon cinnamon or apple pie spice
1 teaspoon pure vanilla extract
2 teaspoons apple fiber powder (optional)
1/3 cup sliced frozen banana
One 12-ounce bag frozen blueberries
1 teaspoons pure vanilla extract
2 ice cubes
1/16 teaspoon stevia extract powder or 2 to 3 drops stein extract liquid (optional)

Combine sour cream, water, protein powder, vanilla, and fruit in blender. Add apple fiber if possible. Cover and process until smooth, stopping to scrape down sides with spatula. Add ice, one cube at a time as/if needed to create a thick, frosty texture. Taste and add 1/16 teaspoon stevia extract powder or 2 drops stevia liquid if protein powder is unsweetened or a sweeter taste is desired; blend and taste again. Adjust as needed.

Tell us about your cool smoothie concoctions!

Boot campers! If you need a quick dessert that won’t demolish your fat loss attempts, just slice up some strawberries (maybe add in some blueberries), pour them over low-fat yogurt with a few nuts and Viola! A healthy snack that also takes care of that sweet tooth.

 

Top 11 Zone Diet Tips

Alright, so where does the Boot Camp Diet get it’s origin? It’s from the Zone Diet. They believe in having lean protein, healthy fat, and the right kinds of carbs in every meal. Sound familiar? Here’s the top 11 Zone Diet Tips…

1. Always eat within one hour of waking.
2. Never let more than five hours go by without having a meal or snack and don’t forget your bedtime snack.
3. Keep a food diary and note how you feel after a meal. Make a list of which meals keep you in the Zone.
4. When you go to the store, make sure to have a list in hand with ingredients for at least two or three Zone meals. Then you won’t be tempted to buy everything in sight while trying to create Zone meals on the spot.
5. Never leave the house hungry, or you’ll be tempted by all the food waved in your face everywhere you go.
6. In dips, replace part or all of the sour cream with cottage cheese. Place the cottage cheese in a blender or food processor and blend until smooth. Add seasonings and blend again.
7. Instead of skimping with a small amount of mayo and having dry tuna, try using strained yogurt instead. Spice it up if you want.
8. When making guacamole, use cut up red, green and orange bell peppers instead of tortilla chips.
9. Take any type of fruit you like, (lemons, limes, oranges, strawberries, or any combination of fruits), slice, place in a pitcher, fill with ice and water, and place in the fridge overnight. Stir just before serving.
10. Miss mashed potatoes? Try mashed cauliflower instead.
11. Slice zucchini (length wise), brush lightly with olive oil and broil until crisp/tender (about 5 minutes). Then use the zucchini like you would lasagna noodles.

I would definitely reccommend all boot campers give this a read if you’re interested in the science behind your lasting fat loss results.

P.S. Don’t forget you’re homework.

Walking Lunges

Walking lunges aren’t that bad, right? Maybe for the first seven steps they aren’t and then…BURN.

Completing a handful of reps can leave a hurtin’ on your backside for sure. Here are a few cues to make sure you’re completeing lunges with good form.

• Be sure to take a large enough step so you have enough room to stack your knee directly above your ankle. You are strongest in this position.  If your knee pushes out over your ankle (biggest rookie mistake), you put yourself in a position to push off your toe when you stand up. Your toe is not a good base; But your heel is.
• So stack your knee over your ankle and push-up with your heel.
• Pushing through the heel will activate the glutes on the working leg. Use the glute and push through the heel.
• Keep your core tight and torso and upper body erect. Don’t cave in over your working leg.
• To maintain your balance, imagine a line running between your legs. When you step, step just outside of the line. (For Example, if leading with your right leg, step just a bit outside the line to the right. The idea is to avoid walking in a completely straight line.

Good Food Choices

How’s your diet?

Are you making better food choices this month?

It is extremely important to eat well when you are exercisng at the leve you are in boot camp. Your body needs the proper fuel to get through each day. If you don’t choose well, you might lose weight, but it will be at the expense of muscle tissue. Our goal is to help you lose fat, not muscle.

Continue making good choices! If you are going to get up early or stay away from Happy Hour this month, you might as well make it the best choices possible by making great food choices.

From the Top 100 Zone Foods by Dr. Barry Sears:

From excellent to good choices, here are some of the best Veg. and Fruit:

Excellent Veggies: Spinach, Kale, Romaine Lettuce, Broccoli, Cauliflower
Excellent Fruit: Blueberries, Blackberries, Strawberries

Very Good Veggies: Eggplant, Brussel Sprouts, Red Pepper, Cabbage, String Beans, Onions
Very Good Fruits: Plum, Grapefruit, Tomato and Kiwi

Some Ideas…

1/2 Cup Blackberries, Plain Yogurt, and a few Macademia Nuts

1 Cup Strawberries, 1 Stick Light String Cheese

2 Cups Lettuce, mix of Broccoli, Cauliflower, Cucumber, Onion, Tomato, ripped Basil leaves, add grilled chicken (Dress with Balsamic Vinaigrette)

These are some seriously healthy meals. Tons of anti-oxidants, fiber, and low on the glycemic index. Eat up!