Posts Tagged ‘bootcamp’
Welcome New Athlete!
Welcome Deandra to our Boot Camp family!
Amazing Fitness and Body Composition Results! Killeen’s Best Boot Camp!
I’m just saying…Fit Test results from last week.
Total increased push ups: 23
Total increased sit ups: 43
Total increased squats: 47
Total weight lost: 22.8 pounds
Total inches lost in waist, 19
Total inches lost in hip: 12
Way to go Boot Camp Athletes, You are awesome! Want results like this? Join Killeen’s Best Fitness Boot Camp today! Call Jim at 254-247-3668 for a free class and body composition assessment.
Abby’s Chicken Rollatini
For your cheat day!
Much like Chicken Saltimbocca, this is chicken smothered in Parmesan cheese and rolled with mozzarella and prosciutto and baked in white wine.
Categories: Lunch, Dinner, Low Carb, High Protein
- 4 skinless, boneless chicken breast halves
- 1/3 cup white wine
- 1/2 cup shredded Parmesan cheese
- 4 teaspoons butter
- 1/4 cup olive oil
- 1 pinch black pepper
- 1 clove garlic, finely chopped
- 4 ounces thinly sliced prosciutto
- 10 ounces sliced whole milk mozzarella cheese
- Preheat oven to 325 degrees F (165 degrees C).
- Pound chicken breasts flat, and lay them on work surface.
- Sprinkle liberally with Parmesan cheese on both sides.
- Place a pinch of minced garlic and 1 teaspoon butter in the center of each breast.
- Cover each breast with a layer of prosciutto and mozzarella cheese.
- Reserve some of the prosciutto to place on top of the chicken.
- Roll up each chicken breast, and secure with toothpicks.
- In a 9×13 inch baking dish, combine white wine and olive oil.
- Arrange chicken rolls in dish.
- Place a small piece of prosciutto on top of each roll, and sprinkle with pepper.
- Bake in preheated oven for 30 minutes, or until chicken is no longer pink, an juices run clear.
Bad Breakfast Foods
A fattening, unhealthy look at some of the worst foods you can eat for breakfast.
Bacon!
Doughnuts
You knew it was coming, so may as well get it over with. Whether glazed, powdered, or cream-filled, doughnuts were made to be delicious ways to begin or interrupt your day. What they were not created for was to be a healthy way to get your day started right. Many companies have made it their mission to create the ultimate healthy doughnut, but every attempt has come off less tasty than the original. Instead of settling for something that tastes less than the best, leave doughnuts of all shapes, sizes, and health on the shelf.
Kids’ Cereals
You never want to grow up. You love your big-kid toys and your big-kid video games, and you’re still eating the same cereal you were when you were in elementary school. Unfortunately, those brightly colored, sugary sweet cereals have not become any healthier over the years. In fact, researchers from Yale University state that these kid-friendly cereals that are full of sugar and artificial flavors are usually less healthy than any cereals made for adults. So if your kids are eating the same colorful cereals as you, you’ll all need to change. Instead, look for something with four grams of fiber and less than four grams of sugar per serving.
Energy Bars
They’re crammed full of protein and go-get-em, and they fit in the palm of your hand. So what’s the problem? The problem is that alongside all that energy-boosting protein, there is also a lot of fat and calories. If you don’t spend adequate time each day to get rid of these extra fats and calories, your whole body is going to feel the extra pounds piling on. Instead of grabbing an energy bar for breakfast, only eat them right before or after an intense workout. That way you’re keeping your body fueled properly, but you’re also burning off most of the stuff you don’t want stuck to your hips.
Front Seat Foods
The mother of all bad breakfast foods is breakfast on the go. While fast-food breakfast is convenient and relatively inexpensive, it is also one of the worst ways to fill your stomach in the morning. Some of the most common options are sausage or chicken biscuits; biscuits and gravy; or bacon, egg, and cheese biscuits. Make any of these items at home and you’ll be on the border of unhealthy. Pick them up at a fast-food restaurant and you’re guaranteed a dose of artery-slowing, fat-producing food, served in a Styrofoam carton with a side of orange juice. And no, the 100% natural orange juice doesn’t magically turn gravy into a harmless or healthy substance.
Runners Up
Think your breakfast doesn’t need a face lift just because your favorite fattening breakfast treat snuck by without making the list? Think again. Here are a few other fattening breakfast foods to avoid.
- Sausage: Just as high in fat as it is in flavor, sausage can put a hurting on your good health.
- Pancakes: Whole-wheat pancakes aren’t too terribly unhealthy, but out-of-the-box pancakes doused in syrup is anything but healthy. In fact, anything doused in syrup is a bad idea. Paleo? don’t think so…
- Ham: For all the reasons to avoid bacon and sausage, keep your salivating mouth away from ham. Tastes great, more filling for your waistline.
Losing the Pregnancy Pounds
Don’t think it can be done? You’re about to be very surprised.
When you walk into the labor and delivery room, your belly is bulging. If the baby stays inside you one more day, you fear your stomach will simply explode. And when the contractions are over and your new little one has arrived, you look down and realize a shocking fact: your baby didn’t take all the extra weight from your body.
You can lose the weight!
Want to shave off 40 weeks of weight gain? Read on to get a few tried-and-true methods to get you back on the road to light.
Breastfeed. You may plan to have your baby feed on a bottle when you go back to work, but if you really want to see pounds fall by the wayside, nothing works as well as breastfeeding. Okay – so the jury is still out about whether breastfeeding will really get rid of those pregnancy pounds, but it’s definitely worth a try. Even if it doesn’t work, it won’t cause you to gain weight, and you’ll boost your newborn’s immunity and reduce your likelihood for breast cancer in the future in the process.
Eat. Before you got pregnant, you had to watch what you ate to maintain a healthy weight. Now that you’ve had baby, the same watchfulness is needed to lose pregnancy weight. If you’re breastfeeding your baby, do not cut back on your calorie intake. Regardless of whether you’re breastfeeding or using the bottle, don’t eat high-calorie or high-fat foods. Rather, go for anything stuffed with lots of vitamins, minerals, and other nutrients. Need more information on nutrition? Check out our Killeen Fitness Boot Camp Nutrition page.
Sleep. Though sleeping doesn’t sound like something that is going to help you shed pounds, not getting good sleep is a sure way to hang onto pregnancy pounds. According to research, insufficient sleep increases stress levels, which can in turn increase your weight. On top of the stress-induced weight gain, feeling sleepy also makes you less likely to feel like exercising – a major way you can help your body fend off the weight that doesn’t look quite as cute now that it isn’t accompanied by a pregnant belly.
Exercise. Though you don’t want to jump headfirst into an intense workout regiment immediately after giving birth, you should begin implementing exercise into your daily routine as soon as possible. During the first few days after giving birth, go for a short walk. If it hurts of you get tired, stop and take a rest. Giving birth is a traumatic event on your body, and it can take a while to recover. Allow your body to recover in its own time, but don’t stop trying to help it along. 6 weeks after baby comes, jump back into working out at the boot camp.
Exercise Some More. Even if you breastfeed, eat right, get nine hours of sleep each night, and take a walk around the block each day, you may still a few pounds that cling on for dear life. If this happens to you, you will need to increase the amount and intensity of your exercises. For fun ways to exercise, check into “Mommy and Me” exercise classes that allow you to spend time with your child and get fit at the same time. You may also want to make your way back into the gym as soon as possible for some weight training. To make sure your routine isn’t putting you at risk, talk with your physician before beginning anything strenuous.
It Takes Time, Baby!
Though you may want to shed those pregnancy pounds the day after delivering your new bundle, you’re going to have to wait. You may even have to wait until next summer to wear that adorable new swimsuit you picked up with intentions of showing off your sleek abs weeks after giving birth.
In most cases, it only takes a couple of months to work off the pounds that baby brought on. However, research has shown that if you don’t lose the extra weight within six months, you may be stuck with it for the rest of your life. With that in mind, it becomes a little bit easier to get off the couch and hit the gym between breastfeeding sessions.
Ready now? Call Jim at Killeen Fitness 254-247-4999 to schedule a free workout and body composition assessment!
5 Reasons Why Strong Women Are Sexy..
I wasn’t smart enough to write this, but still thought that it applied well to our Fitness Boot Campers…
Five Reasons Why Strong Women Are Sexy
By Josh Hanagarne
1. Strength implies dedication. When I see a woman who values strength, I see someone who knows the value of perseverance and commitment.
2. Strength implies a healthy sense of priorities. The current portrayal of how women’s bodies should look is pure poison. I’m hearing more about sexy “clavicles” these days, of all things! Take a look at some female kettlebellers and you’ll know what I mean.
3. Strength defies society’s portrayal of how women should be. Society does not value physical strength in women. The women in vogue are emaciated and bug-eyed, without any muscle tone. They are bony clothes hangers and I don’t know how that appeals to anyone. The physically strong woman resists the siren song of the anorexic crackhead look and makes her body do what feels good. And again, if you give your body what it needs, it’s going to look good.
4. Strength leads to confidence. When you choose to do something as difficult as real strength training with demonstrable results, it changes your body and your mind at the same time. Confidence is very attractive.
5. Strength training helps you age gracefully. Weak young women become weak old women. Strong young women become elegant, strong, confident women. In short, there’s no downside to being strong. People that are attracted to weakness are normally attracted to vulnerability and there’s not much potential upside to that.
New: More Boot Camp Hours Coming In July!!!
Our classes are maxing out! We are adding TWO MORE time slots for you!!! Starting July 1, 2010:
Early AM M-W-F
Noon M-W-F
…You must preregister for these slots, we only have space for 10 folks per class.
If you are an existing athlete and want one of these, contact Jim for details.
Don’t delay or you’ll lose out!
Why Your Exercise Routine Isn’t Working
Something isn’t quite right about your exercise routine. You’re about to find out what it is.
You don’t go to the gym to hang out. You’re there to get fit, to feel better, and to gain more energy to get through your stressful day. So why is it not working? Here are a few common reasons your body may not be responding how you want it to after a good hour or two at the gym.
Your Body Has Peaked
If you’ve been working out for a while and have stopped seeing the results you saw during the first few weeks, your body may have hit its peak. This happens most often when you perform the same exercises over and over, day after day, without any change in your routine. But don’t worry – you can get past this problem with relative ease. All you have to do is add some variety and spice into your routine.
An easy way to do this is by changing the type of weights you use. If you usually workout exclusively with plate weights, grab some dumbbells – or better yet, kettlebells. If that isn’t enough to get your body to start responding to gym time, talk with a personal trainer about new exercises to sprinkle into your regimen for continual improvement.
You’re Not Committed
Many people get frustrated with their gym routines only to realize they aren’t spending enough time in the gym to see any noticeable difference. And while you may spend hours each day thinking about how you need to get in the gym, thinking isn’t doing. Yes, the right mindset will improve your physical fitness and help you push your body in the gym, but you’ve got to be in the gym to actually push your body.
If you’re spending two hours in the gym every day but leave without any results, you may be committed to visiting the gym, but not using the gym. When working out, make sure you’re giving 100 percent the entire time. That doesn’t mean you have to lift hundreds of pounds with each repetition, but you should be focused, using proper posture and moving from one exercise to the next without a 20-minute water break between each set.
Your Diet Doesn’t Mesh
Working out regularly is a must if you’re going to obtain optimal fitness. But if you think you can eat whatever you want on your way to good health, think again. Your exercise routine is only as good as your diet. Therefore, eating a healthy diet is essential to making the most of your gym time.
In fact, if you don’t eat healthily, you probably won’t feel up to pushing yourself in the gym, making it even harder to reap the rewards you so desperately want. To make sure your gym time is well spent, you may need to modify your diet to include more fresh fruits and vegetables, fewer late-night snacks, and more lean protein sources, such as lean meat and peanut butter.
You Can’t See
If you’re like many people, you may be your worst critic. While everyone around you is gawking at how good you look, you wish you could lose three more pounds and another inch or two from your waist. How do you get over this problem? With a diary.
When you begin working out, keep track of your routine, noting repetitions, weight lifted, and time spent on the treadmill. Over time, you will certainly notice an improvement in your endurance, strength, and overall fitness – even if your waistline isn’t the tiny circle you think it ought to be. Keeping track of fitness in this way helps you keep a healthy tab on your improvements over time and will keep you committed to the gym and a healthy diet!
Need help? Call me at 254-247-3668 to set a free fitness consultation!
New Athletes!
Welcome our new athletes!
Alisa Kirkland
Sara Bracamonte
2 New Boot Camp Athletes!
Welcome the following folks to our athletic family!
Kristi Everett
Primrose Ferere
Is Your Back Straight?
From Mark’s Daily Apple: http://www.marksdailyapple.com/the-importance-of-thoracic-spine-mobility/
Here is a great article on Spine mobility! We harp on this every workout. Now you can read more about it.
Another Healthy Recipe From Primal Mama!
Primal Mama's Fajitas
