Boot Camp Hawaii

Tabatas: 20-20-20 by Christina Carran

2011-04-28T12:12:00.000-07:00

Tabatas: 20-20-20
by Christina Carran
Boot Camp Hawaii Coach

20-20-20 means 20 minutes strength, 20 minutes cardio, 20 minutes core. So you'll find that each set of exercises hits all 3 strength, cardio, core!

Tabatas means 20 seconds of high intensity and 10 seconds of rest. Traditional tabatas go for a total of 8 rounds, but this version challenges you with the time interval, but changes it up with a variety of 20-20-20 exercises.

Warm-up: 10 reps of each

- Squats
- Deadlift
- Bent Over Row
- Bicep Curl
- French Press (Overhead Tricep Press)
- Incline Push Up
- Lateral Raises w/Overhead Press
- V-Sit Ups

Tabata Set 1 - perform 3 rounds of each exercise (20:10 x 3) then move to the next one
1. scorpion pushup (from forearm plank and use tricetps to push yourself to high plank)
2. pike hop or pike jump
3. V-sit ups or tuck-ups

Tabata Set 2 - perform 3 rounds of each exercise (20:10 x 3) then move to the next one
1. split jumps (plyo-lunges)
2. high knee skip
3. extended crunches (arms back and legs straight)

Tabata Set 3 - perform 4 rounds of each exercise (20:10 x 4) then move to the next one
1. 1-leg bent-over row (2 sets on each side)
2. rollerbladers (long hopping side to side)
3. scissors (beginners: elbows down, advanced: arms straight back overhead)

Tabata Set 4 - perform 3-4 rounds of each exercise (20:10 x 4) then move to the next one
1. incline or decline pushups
2. mountain climbers (advanced: with a twist)
3. decline step-through (hold a decline plank and step leg under the opposite side of body)

Cool Down and Stretch - hold each stretch for 15-30 seconds each
- hamstrings
- glutes
- calves
- spinal twist
- upward dog
- shoulders
- back
- triceps

"Be Healthy, Be Fit, Be You!"

(Alyssa, Christina, Emily)

TRX, Core, Running, Strength Workout

2011-04-14T17:59:00.000-07:00

Alyssa, Christina, & Emily. Photo by Kris Labang of On3 Photography

Aloha Boot Camp Hawaii Friends!

Here is a workout that will give you a little of everything in just 4 stations. TRX - gives you stability and functional fitness, CORE - gives you that range of motion in your hips and little bit of plyometrics, RUNNING - gives you that burst of energy that you need to push your heart rate and take your cardiovascular threshold to the next level, STRENGTH - gives you good old resistance training with a little bit of a cardio push in between.

Happy Training!
emily

What you should look like after the workout!

Time: 4 minutes each station
Rest: 30 seconds of rest between each station
Goal: Try to complete 2-3 full rounds at each station in 4 minutes

Beginners - complete all 4 stations 1 time
Experienced - complete all 4 stations 2 times
Advanced - complete all 4 stations 2-3 times, no 30 sec. rest

TRX
15 squats
10 pushups
8 tricep presses

Core (12 each)
V-sits
Lizard Pulls (on each side)
Burpees
Supermans

Running
100 m sprint (80% effort)
100 m easy jog (50% effort)
(shoot for 4 rounds in 4 minutes)

Strength (15 each)
Bicep Curls
Tricep Pushups
Back Flys
Shoulder Press
Sprint 15 yds between each exercise

Wednesday Flash Flood Indoor Workout

2011-04-06T19:57:00.000-07:00

Dear Boot Campers,
Sorry for the last minute cancellation, this is pretty much what we did this morning in Boot Camp class. Turn on your favorite pandora workout station, pour yourself a cold glass of water, turn the fan on, and work your heart out!!!

- emily

Wednesday Flash Flood Indoor Workout
60 minutes
Strength & Cardio Intensive

Warm-up (repeat set 2x) - goal: Work slowly, warm up core temperature, low-moderate intensity
30 jumping jacks
20 squats
30 jumping jacks
20 full sit ups
30 jumping jacks
20 bicep w/overhead press

Flash Flood Time Challenge #1
(4 rounds total)
30 sec. high jumps
10 sec. rest
30 sec. push-ups
10 sec. rest

Flash Flood Time Challenge #2
(4 minutes total, as many times through as you can)
- 6 power cleans with right arm (hold 1 weight in R arm, squat and press, while lifting arm straight overhead)
- 6 power cleans with left arm
- 6 divebomber push-ups or tricep push ups (can be on your knees)

Boot Camp Blast Out
Do the following 6 exercises and complete 30, 40, or 50 repetitions of each exercise before moving on to the next.
1. supermans
2. walking lunges with weight overhead (30, 40, or 50 total)
3. seated reverse flys
4. box jumps or step ups w/weights (30, 40, or 50 total)
5. 1-arm back rows (hold 1 weight, do 30, 40, or 50 on each side)
6. V-sit ups or Tuck-ups

Cool Down and stretch (hold 30 sec. each)
- lie on back, stretch hamstrings, both sides
- spinal twist on both sides
- hug both knees into chest

- child's pose
- seated shoulder stretch, both sides
- seated tricep stretch, both sides

Weekend of Fun in the Wind, Rain, & Sun! Sponsored by Vamps Eyewear

2011-03-27T13:35:00.000-07:00

Emily Boll wearing Vamps Brujas

1st place Women's Relay

Waterfront Sprint Triathlon 2011

"My Fun Weekend in the Wind, Rain, and Sun!"

10% off Nutrition Services - March National Nutrition Month""

2011-03-23T18:47:00.000-07:00

"March is National Nutrition Month... which means it's time for all of us to reassess our diet and how it can improve our long-term health, energy, performance and more.

To help you do that, Christina Carran of Carran Nutrition and Fitness is extending an additional 10% discount to Boot Camp Hawaii members only on ANY nutrition service purchased during March 2011.

These include: nutrition assessments, one-on-one consulting, weekly diet plans, grocery store tours, "cabinet cleanses" and more. Visit www.CarranNF.com or contact Christina at christina@carrannf.com for more details. Happy Eating!"

Check out details at our Nutrition Services page.

"Think Green" - St. Patty's Day Workout!

2011-03-17T02:29:00.000-07:00

"Think Green" - St. Patty's Day Workout
45 minutes total
Materials - free weights, long driveway or path

Warm up - Do 3 set so each pair of drills

A. Leprechaun Run - 25 yds (High Knee Running)
Easy jog back - 25 yds

B. Rainbow Jacks - 40 reps (Jumping Jacks with big arms!)
Squats - 20 reps

C. Potato Presses - 15 reps (Overhead Shoulder Press)
Plank w/Knee Pull - 30 sec. (make sure your butt is lined up with your shoulders!)

Set 1 - (30 seconds of work to 10 seconds rest) x 4 rounds

1. Pot of Gold Jumps - (Side Hopping Lunges)
2. Kiss Me I'm Irish Push-ups - (On the way down, kiss your baby, a pillow, or cell phone)
3. Leprechaun Run - (High Knee Running in place)
4. St. Patrick Plank - (alternate lifting your arms straight ahead of you, while holding plank)

Repeat Warm Up

Set 2 - (30 second of work to 10 seconds rest) x 4 rounds

1. Green and Gold Lunges - (Plyometric Lunges)
2. Lucky Arm Raises - (alternating front and side arm raises w/weights)
3. Power Rainbow Jacks - (jumping jacks with a low squat in between each jump)
4. Celtic Cross Arm Lifts - (lie down on your belly, with rapid speed, lift straight arms up and down from the side of your body, your body should be in a cross shape)

Repeat Warm Up

Cool Down -
Do your favorite stretches to this beautiful and relaxing Celtic Harp music. It's 4 minutes long, so choose 4 stretches x 2 sides (right and left). Hold each stretch for 30 seconds.

Happy St. Patty's Day!
- Boot Camp Hawaii

New! Custom-Cut Scoop T-shirts! $10 off

2011-03-15T14:45:00.000-07:00

(Shown above: color - Eggplant, cut - Double Side, size: medium)

New! Boot Camp Hawaii Custom-Cut Scoop T-shirts!
On Sale Now!

Order yours today and get $10 off, when you purchase a BCH t-shirt w/cut!
Promo Code: CUSTOMCUT

Offer expires - April 15, 2011 (sizes sell out fast!)

(Shown above: color - Fuschia, cut - A-Sym, size: medium)

Check out our colors, prints, and different cute custom-cuts here!

"Be Healthy, Be Fit, Be You!"
- emily

New! Boot Camp Hawaii Referral Program!

2011-03-08T14:42:00.000-08:00

Post on Facebook and Twitter!

Aloha Boot Camp Hawaii and Friends!

Boot Camp Hawaii is expanding and we have been adding new classes to our existing schedule! It is because of your enthusiasm for exercise and hard work at getting healthy this year, that I want to reward you with some incentives to invite your friends to join in on the fun!

NEW Referral Program!

For every new friend you refer to Boot Camp Hawaii by May 14, 2011, you'll get $25 credit into your BCH account! For every 4th friend you refer, you'll get a free BCH t-shirt! Maximum $100 credit. In order for you to receive the credit, each friend needs to fill out (2) online health forms and then create an online account to before coming to their first class*.

Tell your friends to use this promo code: BOOTCAMP5 to redeem 5-day Boot Camp Class for free!

Sample incentives:
1 friend = $25 credit
2 friends = $50 credit
3 friends = $75 credit
4 friends = $100 credit and free t-shirt!

*Here are the 2 forms for your friends to fill out:
1. Physical Activity Readiness Questionnaire (online)
2. Exercise History Questionnaire (online) - make sure they type your name as their referral so you get the credit!
3. Here is the link to create their online account

Instructions on receiving your Referral Credit:
1. First share with friends, facebook, post a blog, & invite your friends to come to classes
2. Send them the forms to fill out & have them create an online account
3. Send Emily a confirmation email that forms have been filled out & the date your friend will come to class
4. After your friend attends his/her first class, you’ll receive a confirmation email stating you have $$ in your account!

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FAQs:

Q: What can you use your credit toward?
A: - your next month’s bill

- fitness classes, nutrition workshops, cooking classes, corporate classes

- Boot Camp Hawaii gift certificates for friends and family

- t-shirts and custom cuts

- save it for a membership renewal or fitness challenge

- credits are non-transferable

Q: How long is the credit good for?
A: It's good forever, as long as Boot Camp Hawaii is in business! That's where you come in!

Q: Who is considered to be a “new friend” of Boot Camp Hawaii?
A: Great question! “New friends” are friends, family, co-workers, etc. who are not currently active or enrolled in Boot Camp Hawaii classes and/or programs. For example, friends who only drop-in from time to time, but do not have a monthly membership, qualify! Also, friends who used to come to Boot Camp, but have not for a while, qualify! Lastly, of course brand new friends of Boot Camp Hawaii.

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Have fun with your friends and family. Share the gift of health this year!

- Emily Boll
Owner, Boot Camp Hawaii

Flash Flood Friday! - Workout

2011-03-04T01:42:00.001-08:00

Flash Flood Friday!
A little rain might be able to keep us indoors, but it certainly can't keep us down! Throw on your favorite tunes or morning news show to get a boot-camp-worthy upper body burn with this add-on:

Warm-up: 5min jump rope or jumping jacks

For 1minute each without rest, complete 1..1-2..1-2-3..1-2-3-4... (36-40min)

1. Lawnmower (single-arm row w/rotation)
2. Rotating chest fly (pinkies in up top)
3. Single-arm tricep dip (knees bent, leg opposite working arm extended, other arm rests at side)
4. Static bicep pulse (small pulses at parallel)
5. Plank push-up to row (traditional push-up with alternating neutral row at top of movement)
6. Plank alternating reverse fly (palms in, soft bend in elbow)
7. Alternating front and lateral raise (one arm straight out in front, other straight out at side; switch)
8. Plank push-up (elbow to hands; switch leads half way)

Plyometric Tabatas: 20sec on, 10sec rest (rotate through each and repeat 6 times for 9-10min)

1. Single-arm woodchop (or dumbbell swing)
2. Plyometric push-up (push-up with hands propelling away from ground, try incline or on knees)
3. Clean & press (upright row, drop under hands into squat and propel up to standing with weights overhead)

Always make sure to cool-down and stretch afterwards, but hopefully this will get those sexy-arm juices flowing this Friday, indoors or not! When you get done, we'd love to hear how it goes; so please share :)

Happy Friday!
Love, Christina and Em :)

February Student of the Month

2011-02-28T15:12:00.000-08:00

Boot Camp Hawaii's Student of the Month
Melody Borboa
February/March 2011

Melody lost an additional 7 inches in her waist, ribcage, and abdomen in 12-weeks!

Congratulations Melody!

“My goal is to graduate from a knee push-up with a full body push-up.”

- Melody

Melody (on left) in 2007

Melody in January 2011

Melody’s Boot Camp Journey:

Q: Tell us about yourself and your past fitness or health journey.

A: Weight management has been a lifelong struggle for me. I’ve tried more diets and exercise regimes than I count with varying levels of success. As a result, I have seen my weight yo-yo up and down through the years with my highest being nearly 300 lbs. In 2007, I made the decision to have weight loss surgery. The surgery gave me the tools to lose a substantial amount of weight, but I soon found myself reaching a plateau and later and more dishearteningly I became to gain some of the weight back. I decided I needed to not only make smarter choices about the way I ate, but to also take my fitness to a new level. Having been overweight all of my life and never having excelled, let alone participated in any sport, I knew it would be quite a challenge to find that inner athlete. Boot Camp Hawaii has been instrumental in helping me learn the fundamentals of physical fitness. I feel myself getting stronger and my endurance increase every week. I still have a ways to go on my journey, but I feel confident that I am on the right track.

Q: What fitness and health results have your experienced so far with Boot Camp Hawaii?

A: Everything in my closet fits again! Yay! I’ve experienced increased strength and energy and overall improved health. By far the most significant change has been an improvement in my blood pressure. Recently, I was able to cut the dosage of my medication in half and hopefully eventually will not need to take anything at all.

Q: How have the nutrition classes benefited you?

A: I’ve learned how healthy food choices can affect your athletic performance and your weigh loss goals. It’s not just about calories in and calories out. I’ve also learned how important it is to food log. I have much better weight loss results when I keep track of what I’m eating.

Q: What would you say to someone who is thinking about the signing up for the 12-week Get Sexy Fitness Challenge?

A: Congratulations on this first big step to a better you! It will be hard and you will be sore, but it will all be worth it!!

- Interview with Melody by Emily Boll

Melody’s 12-week Fitness Challenge Results:

Lost more than 122 pounds since 2007

Lost more than 14 inches in 12-weeks

Lost more than 5 % body fat in 12-weeks

Melody’s Fitness Goals:

Run the Great Aloha Run 2011

Run the Honolulu Marathon 2011

VAMPS EYEWEAR - Rockin' Abs Workout!

2011-02-25T10:28:00.000-08:00

Video Sponsored by Vamps Eyewear
www.vampseyewear.com

Aloha Boot Camp Hawaii and Vamps Fans!

Today's Rockin' Abs Workout is inspired and sponsored by Vamps Eyewear! First of all if you want to get into that beach body shape and get rockin' abs this summer, you'd better start on this workout today!

Also, I am doing these exercises in the sun, so what perfect way to protect my eyes and my vision than by putting on a pair of Vamps "Bruja" glasses! I love them so much! They protect my eyes from the intense Hawaii sun. Heck, I even wear them when I am indoors or in the shade. They just feel right on my face. I feel totally protected.

Thank you Vamps! See you in Hawaii again :)
Be sure to post your comments after you do this incredible Rockin' Abs Workout!

Aloha,
emily

Rockin' Abs Workout
Time Frame: 15 - 20 mins.
Instructions: Go through all 4 exercises as 1 round and complete 3-4 rounds total.

V-Sit Ups
*legs straight, arms straight behind head, hinge at your hips
*modified: keeps legs bent, arms down by your sides
do 15-20 reps

Mountain Climbers w/Twist
(no video - it taped upside down!)
*from plank position, alternate knee pulls toward your opposite chest, run hard!
*modified: pull knees directly toward chest w/no twist, moderate speed
do 20 - 30 reps on each side

Russian Twist
*hold a weight or medicine ball, keep back straight, twist chest
*modified: no weights
do 15 - 20 reps each side

Plank with Hop
*plank on forearms, keep body straight, hop side to side
*modified: just hold plank w/o hop
do 20-30 reps (or hold 20-30 sec.)

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Video Sponsored by Vamps Eyewear
www.vampseyewear.com

~ BRUJA~

AVAILABLE COLORS:

tortoise
black
transluscent grey (as seen on Emily)

LENS FEATURES:

polarized
lightweight shatterproof polycarbonate
full UV protection

Valentine's Day HIIT & Killer Core Workout!

2011-02-14T10:36:00.000-08:00

Happy Heart Day Boot Camp Hawaii! Give yourself the gift of LOVE and HEALTH today! Hope you tried my last workout, the LOVE your BODY workout. If you could handle 30 minutes, then you can handle today's workout. It's more muscular endurance and some HIIT (high intensity interval training). The sets are 50 seconds of all out hard work, but make sure to pace yourself at the same time. These longer interval sets are meant to push your anaerobic threshold to its maximum limit, so that means you'll be burning out for a longer amount of time. Your muscles will feel tight, lean, and strong!

Post your comments on my Facebook page: http://www.facebook.com/bootcamphawaii
or directly to this blog and receive a FREE 5-day Boot Camp pass!

Cheers!
emily

Valentine's Day HIIT & Killer Core Workout!
60 minutes

10 minute warm-up:
20 crunches
40 jumping jacks
20 R obliques
40 high-knee marches or step ups
20 L obliques
40 jumping jacks
20 bicycles
40 high-knee marches or step ups

Time Interval:
50 seconds HIIT
10 seconds rest

beginner - 3 rounds of each set
advance - 4 rounds of each set

Valentine's Set 1:
1. high knees (pull knees up as high as your waist)
2. mountain climbers (keep back straight and hips low)
3. burpees (no push up, jump high!)
4. supermans (arms and legs straight, keep head neutral)

3 minute cardio
staircliming, jumping jacks, jogging, run down your block and run back

Valentine's Set 2:
1. functional squat with weights (hold 1 or 2 weights overhead with straight arms while you squat)
2. L step up with R side knee pull (optional: hold weight overhead in R hand and pull weight down toward R knee)
3. R step up with L side knee pull (optional: hold weight overhead in L hand and pull weight down toward L knee)
4. cross punches, wide leg stance (optional: hold 5-8 lb weights while punching)

3 minute cardio
staircliming, jumping jacks, jogging, run down your block and run back

Cool Down:
Turn on your favorite old school Valentine's jams (see below), and turn the lights low...cool down and stretch your beautiful self from head to toe!

For You- Kenny Lattimore
You- Jesse Powell
My Body- LSG
Made to Love You- Gerald Levert
With You- Tony Terry
Fortunate- Maxwell
Happily Ever After- Case
All the Things (Your Man Wont Do)-Joe
I'd Give All Move- Keith Sweat
Slow Dance- Public Announcement
Secret Garden- Barry White, El Debarge, Al B Sure
Sweet Lady- Tyrese

30-minute LOVE your BODY Workout

2011-02-09T10:04:00.000-08:00

Hey Boot Camp Hawaii!
Emily here. I am giving you a 30-minute Love your Body Workout today.

I know it's almost Valentine's Day, ads for flowers, candies, and cards are everywhere. But, you don't need roses, candy, or even a partner who tells you that you are beautiful. You should give this gift to yourselves, and Love your bodies and yourselves just they way you are! I am reminding myself this everyday. You should too!

Be Healthy, Be Sexy, Be You!
-emily

Love your Body Workout
30 minutes

Beginner - Complete 3 rounds of each set (10 minutes/set)
Experienced - Complete 4 rounds of each set (9-10 minutes/set)
Advanced - Complete 5 rounds of each set (9 minutes/set)

Love Set 1:
20 Squat Swings (use heavy 10-15 lbs weights)
10 Decline Push-Ups (modification: straight body or inclined push-ups)

Love Set 2:
20 Power Cleans (10 on R, 10 on L)
10-12 Rear Delt Lifts*
*standing - bend over with flat back and lift straight arms behind your back, you can lie stomach down on a resistance ball too

Love Set 3:
10 Burpees (Squat Thrusts, no push-up)
8-10 Divebombers (modification: Tricep Push Up)

Cool Down:
Turn on some of your favorite slow jams on Pandora or your iPod and dim the lights.
Cool down and stretch your amazing body, head to toe.

Get Sexy Challenge - Sexy Strength & Speed Workout

2011-02-02T12:10:00.000-08:00

Hey Ladies and Men out there!

It's time to Be HEALTHY, Be SEXY, and Be YOU this year! I am promoting my next Boot Camp Hawaii Fitness Challenge on Valentine's Day! It's called, "Get Sexy" Challenge 2011! It is a 12-week program that includes unlimited boot camp classes and a handful of awesome nutrition consultations and workshops. You'll lose those last unwanted pounds and feel great as your new-self! Plus you get a sexy cut t-shirt, designed by Nico Designs and Erin Malie Boll, for free if you register early!

Sponsored prizes will be awarded to contestants at the end of the challenge.

So get your booty in gear and prep yourself for this new YOU! I've given you a workout to do on your own at home. Play your favorite sexy tunes and pump it up! Or if you are a beginner, do the first set and then take a break and then to the second set on another day. If you can build up to completing the entire workout in the next 2-3 weeks, you'll know it's time to take on the Get Sexy 12-week Challenge!

Have fun!

-emily

Sexy Strength & Speed Workout

Total Time: 40 minutes

Materials Needed: dumbbells 8-15lbs. or more

Warm-Up: 6 minutes

(cycle through 2 minutes of each: jumping jacks, jogging in place, crunches)

Sexy Strength – Set 1 (repeat set 3 times)

1. Squat Swing – 20 reps

2. One-Leg Elevated Push-Ups – 5 reps on each leg

3. Squat Swing – 20 reps

4. Side Plank Lift – 5 reps on each side

5. Squat Swing – 20 reps

6. Turkish Get Up – 3 reps on each side

7. Squat Swing – 20 reps

Killer Speed - Set 2 (repeat 3 times)

1. Mountain Climbers – 45 sec., 15 sec. rest

2. Bicycle Crunches – 45 sec., 15 sec. rest

3. Plank w/Side Knee Pulls – 45 sec, 15 sec. rest

4. Seated Tuck-Ups – 45 sec., 15 sec. rest

Cool Down: 5 minutes of Abs

25 crunches

25 oblique twists R

25 oblique twists L

25 bicycles

Stretch: Choose 4 favorite stretches, hold 15 seconds on each side

Beginners:

Squat Swing 10 – 15 reps

Elevated Push-Ups with 2 legs, or w/o elevation

Side Plank w/o Lift, or on forearm

Turkish Get Up w/lower weight or no weight

What Kind of Diet Defines Me?

2011-01-28T18:47:00.000-08:00

(video clip from our last Nutrition Class - "Deciding What's Right for You: Diet Approaches")

Q. What kind of diet defines me?

A. I feel like I've gone through all of it and more. I started dieting when I was 13 years old, when I bit into a fresh tomato and tried to convince myself that the tomato tasted better then ice cream. My favorite thing to do was to browse the health aisle at my local used book shops and buy all the ones that seemed interesting to me. I've done Nutripoints, Mastering the Zone, The Master Cleanse, The Vegan Vega Diet, Only Wine, Cheese, and BreadDiet (that's my own), I have even tried cigarettes! Gross!

Boy am I done! I am finally in the place in my life where I am comfortable in my own skin, I am having fun competing in triathlons, running, swimming, and biking, and if my belly and hips roll out the back side of my 36" speedo one-piece, so be it! (I've complained to Alyssa about this)

I am not defined by my diet, nor do I restrict myself or say "no" to any single foods or beverages.
I eat 5 times a day and I work out 60 - 120 minutes a day too. So I need all of that energy to maintain an active lifestyle.

So, all in all, I encourage you to enjoy your life. Today and tomorrow, one day at a time. Learn to smile when no one else is watching, then you know you really mean it. If diets make you happy because you learn about yourself, then go for it! If you notice that you are getting grumpier by the day and losing your friends in the process, then dump the dieting. It's 2011, a new century of health and wellness. Here's to a happy and healthy YOU!

- emily

Rainy Day, No Excuses Workout!

2011-01-12T11:17:00.000-08:00

Hey Boot Campers!

Well we finally got rained out for the first class of the 2011 year. But, no worries, and absolutely NO EXCUSES! Do we let a little bit of rain deter us from achieving our fabulous fit bodies for 2011? NO!

That's the spirit! I am always ready to train you and give you a workout that makes it worth that car ride over, especially from Salt Lake! You are awesome Jamila! So thanks to Jayson, Amy, Jamila, and Boca Hawaii, we had a fun & fabulous time getting fit this morning indoors. What a nice change of pace.

Blast your Pandora, Radio, CDs, or iPods and do this workout at home! NOW!

"Rainy Day, No Excuses Workout"
(60 minutes)

Materials: medium weights (8-10lbs.), heavy weights (10-15 lbs.), step/curb/bench (optional), stability ball (optional), resistance bands/stretch cords (optional)

Warm-up:
- lean with it rock with it (walking side lunges) - 15-20 reps
- push-ups - 10-15 reps
- alternating walking lunges (reach our opposite arm up and stretch) - 15-20 reps
- spiderman crawl (stretch those hip flexors) - 15-20 steps

Segment 1:
(3-2-1)

Strength: 3 min
- walking lunges with heavy weights (1 min)
- back flys w/medium weights (1 min)
- walking side squats with heavy weights (1 min)

Cardio: 2 min
- 30 sec. side hops on R (use bench for a level change)
- 30 sec. side hops on L (use bench for a level change)
- 1 min. burpees (push-ups optional)

Abs: 1 min
- crunches with arms straight, elbows behind ears (stability ball optional)

* 1 minute rest
Repeat Segment 1 - 2x with 1 minute rest in-between sets

Segment 2:
(Stations - 40 sec. work: 20 sec. rest)

- lateral wood choppers (20 sec. R, 20 sec. L, optional resistance bands or weights)
- plyo-lunges (modification: alternating reverse lunges)
- cross-over push-ups (walk on your hands and feet side to side with push-up in between)
- over-the-top on bench or lateral side jump & drop back leg to side

*Repeat Segment 2 again
1 minute rest

Segment 3:
(Core Work, 1 minute of each exercise)

- ab crunches on stability ball with feet up against a wall, knees and hips at 90 degrees
(or double-knee crunches on floor)
- chest flies with med or heavy weights (lying down or on stability ball)
- suspended crunch or pike on stability ball (or hold plank on hands or forearms)

*Repeat 3 - 2x

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See if you're not sweating after this "No Excuses" Workout!
Keep this one on file for another rainy day in Hawaii!

- emily
Boot Camp Hawaii

Sunday Core and Strength Circuit

2010-12-23T12:04:00.000-08:00

(Straight body Push ups)

Do this final exercise on Sunday while everyone is still asleep in bed in their Post-Christmas food comas. You'll feel rejuvenated and refreshed before the week begins!

Let me know how you did! Post your comments :)
-emily

Core Workout:
Warm up: walk/jog 10minutes
Abs:
20 crunches
20 oblique twist L
20 obliques twist R
20 double knee crunches

Low Back:
20 supermans (full body) 30 sec. plank (hold max effort)
20 supermans extending each side, opposite arm/leg 30 sec. plank (hold max effort)

Repeat Abs and Low Back again

Circuit Stations: Total Body Workout
1. (15) squats w/shoulder press (w/weights) and (15) squats as fast as you can
2. (15) side plank L and (15) side plank R
3. (15) push-ups (15) chest flys
4. (15) supermans (arms only) and (15) supermans (legs only)

Repeat Circuit 3 - 4 times

*Optional: Cardio Interval - walk/jog for 15 - 30 minutes

Cool Down and Stretch 10 min.

Boot Camp "Holiday Hotness" Workout

2010-12-23T11:49:00.000-08:00

This workout is compliments of Alyssa Hozack, our awesome Boot Camp Hawaii trainer of Killer Core, Apple Bottom, and 20-20-20 Boot Camp classes! Next to her is Colin Hozack, her hubby.

Holiday Hotness Workout

Total Time: 60 mins.

Materials Needed: dumbbells 8 – 20 lbs.

Warm-Up & Dynamic Stretch: 10 minutes

Round 1: (repeat 3 times total)

1. alternating forward lunges - 15

2. squats - 10

3. step-ups with knee raise – 15 each leg

4. box jumps – 10

Sprint 50 yds or Easy jog 50 yds

Round 2: (repeat 2 times total with weights)

1. alternating forward lunges - 15

2. squats - 10

3. step-ups with knee raise and shoulder press – 15 each leg

4. box jumps – 10 (no weights)

Sprint 50 yds or Easy jog 50 yds

Round 3: (repeat 1 time total with weights)

1. alternating forward lunges - 20

2. squats - 15

3. step-ups with knee raise and shoulder press – 20 each leg

4. box jumps – 15 (no weights)

Sprint 50 yds or Easy jog 50 yds

Cool Down and Stretch

Christmas Eve Boot Camp Workout

2010-12-23T11:37:00.000-08:00

(Side knee plank on knees)

Christmas Eve Boot Camp Workout!
December 24, 2010
Total time: 38 minutes (do a pre- or post-jog for 20 minutes and make it an whole hour!)

Part 1: High Intensity Interval
35 seconds work: 10 seconds rest
6 rounds total (18 minutes total)

1. Sumo Squat (hold weights on shoulders)

2. Sumo Push-Ups (straight body or on knees)

3. Jump Lunges (jump and lift arms while in the air)

4. Back Rows (TRX or bent over with free weights)

------------------
Part 2: Belly Buster
50 seconds work: 10 seconds rest
5 rounds total (20 minutes total)

1. bicycle crunches

2. side knee plank R & L (straight legs or on knees)

3. alternating toe touches (straight legs or bent knee)

4. double knee crunch

-------------------

Happy Holidays!
-emily

Flash Flood Boot Camp Workout

2010-12-10T09:58:00.000-08:00

Sorry Boot Campers about the crazy weather this weekend! Nevertheless, our workouts must go on! Here is a great workout that lets you attack your muscles to the deepest fibers, while not having to pound on your joints!

Enjoy! - Boot Camp Hawaii

"High Intensity, Low Impact"

warm up - dynamic stretches (10 min)

Squat hold and shoulder presses - 3 sets of 15

(sit in a low squat and hold thighs parallel to ground,

weighted shoulder presses, don't move legs!)

Lunge hold and bicep curls - 2 sets of 10 curls, do 2 times on each leg

(hold a lunge with L leg in front, back knee close to ground, 10 bicep curls)

(switch R leg in front, hold back knee close to ground, 10 bicep curls)

(switch and repeat)

Standing One-leg with wide bicep curls - 2 sets of 15 curls, do 2 times on each leg

(balance on R leg with L leg in air, L knee bent, do 15 biceps)

(switch to L leg with R leg in air, R knee bent, do 15 biceps)

(switch and repeat)

Supine chest fly with legs extended - 3 sets of 15

(lie down on ground with feet in air, legs at a 90 degree or with legs out straight at a 45 degree)

(hold legs their keeping core engaged, weighted chest flies 3 sets of 15)

Supine single leg hip extensions - 3 sets of 15

(lie down on ground with R foot down and R knee bent, L leg raised straight up into air)

(cross arms over body so arms are not touching the ground)

(drive R heel into ground raising hips upward, contract butt at the top)

(repeat on L side)

Standing one-legged bent over back rows - 3 set of 10, on each leg

(stand on L leg with R toe down and heel up, next to the L foot)

(weight should be mainly on L side)

(bend over at hips pushing butt back)

(perform 10 back rows on L leg, and 10 on right leg)

(repeat 3 times)

One arm tricep pushups - 3 sets of 10 each side

(lie down on your R side)

(place R arm over your chest and grab L side of ribs, so your R arm is not touching the ground)

(place L arm over R arm and hand on the ground by the outside of R shoulder)

Post your comments!

Sunday - Burn Baby Burn! Boot Camp Workout

2010-11-24T18:30:00.000-08:00

Burn Baby Burn!

Total Time: 24 minutes (2 sets x 12 minutes)

Time: 20 seconds work, 10 seconds transition

Frequency: go through 4 exercises, 6 times

Intensity: 70 – 80% of Maximum Heart Rate (MHR)

Burn Set 1:

1. High Knees (fast)

2. Mountain Climbers (fast)

3. Side Plank Burpee (Tip - Do a burpee and jump out into a side plank instead of regular plank, switch Right and Left sides each time)

4. Super Man/Girl Push-up (Tip - Do a full body push-up and raise Left arm and Right leg up at the top of the push up, do another push-up and raise Right arm and Left leg up, repeat)

Burn Set 2:

1. Tuck Jumps

2. Lateral Pike Jumps (Tip - high plank or low plank, hop side to side)

3. Frog Burpees (Tip - Jump squat, drop hips down below knees, jump into plank w/push-up, jump back)

4. Sphinx Push-ups (Tip - start in low plank, press both elbows off the floor until arms are at a straight line)

Beginners:
Do 4-5 rounds of each set.

Burt Set 1:

1. Jog in place

2. Mountain Climbers (slow)

3. Regular Burpees w/o jump

4. Push-ups on knees

Burn Set 2:

1. Hop in place

2. Lateral Pike Jumps (slow)

3. Frog jumps (no burpee)

4. Tricep Push-ups on knees

Share this with your friends and family! Post your comments!
- Boot Camp Hawaii

Saturday - Detoxing Boot Camp

2010-11-24T18:19:00.000-08:00

Detoxing Boot Camp

This workout will detoxify all that gravy you ate and alcohol you drank 2 days ago!

Total Time: 15 minute workout

(3 rounds of 5 exercises)

Materials Needed: (2) dumbbells 8-15lbs. or more, small step or bench

Warm-Up: 5 minutes

10 seconds of rest/50 seconds of maximum effort

go through all 5 exercises, 3 times in a row

(Try to beat my scores, the "goals" next to each exercise!)

1. Plank Jumps over your weight or pillow (goal: 16)

2. Get Up (2 heavy weights) (goal: 4)

3. Elevated Push-Up with Side Knee Tucks (goal: 12)

4. R Side Step Up 1 heavy weight on L shoulder (goal: 21)

5. L Side Step Up 1 heavy weight on R shoulder (goal: 21)

Cool Down: 5 minutes

Stretch: Choose 3 favorite stretches, hold 15 seconds on each side

Beginners:

Plank Step Over – step over bag or pillow instead of jump

Get Up w/o Weights

Push-Ups on Knees with side tucks, w/o elevation

Side Step Up w/o Weights

Friday Post-Turkey Recovery Workout

2010-11-23T05:37:00.000-08:00

Friday - Post-Turkey Recovery Workout

Total Time: 15-20 minute workout

(3 rounds of entire set)

Materials Needed: dumbbells 8-15lbs.

Warm-Up: 5 minutes (climb stairs, jogs, squats, crunches)

1. Squat w/alternating Arm Swing – 20 reps (10 on each side)

2. One-Leg Elevated Push-Ups – 5 reps on each leg

3. Squat w/alternating Arm Swing – 20 reps (10 on each side)

4. Side Plank Lift – 5 reps on each side

5. Squat w/alternating Arm Swing – 20 reps (10 on each side)

6. Turkish Get Up – 3 reps on each side

7. Squat w/alternating Arm Swing – 20 reps (10 on each side)

Cool Down: 5 minutes (easy jog, walking stair climb, core strengthening exercises)

Stretch: Choose 3 favorite stretches, hold 15 seconds on each side

Beginners:

Squat w/alternating Arm Swing – 10 – 15 reps

Elevated Push-Ups with 2 legs, or w/o elevation

Side Plank w/o Lift, or on forearm

Turkish Get Up w/lower weight or no weight

Thanksgiving Day - Fat Fighter Workout

2010-11-23T05:28:00.000-08:00

Thanksgiving Day - Fat Fighter Workout

Melt that fat away and get your metabolism going full speed with this workout. Reap the benefits in the morning with along with a healthy and nutritious breakfast before you arrive at your first feast of the day.

Total Time: 12 minutes (6 minutes Part I, 6 minutes Part II)

Materials Needed: just your body!

Warm-Up: 5 minutes

Part 1

1. PIKE JUMP SQUATS

10 seconds of rest

2. LEG RAISES (W OR W/O BENDING KNEES)

10 seconds of rest

3. PLANK JUMPS (W OR W/O PUSH UPS)

10 seconds of rest

GO through PART I - 3 times.

Part 2

1. Plyo-lunges alternating (or Reverse Lunges alternating)

10 seconds of rest

2. Tuck Jumps w/knees

10 seconds of rest

3. Elbow Plank Hops

10 seconds of rest

Repeat this sequence 3 times.

Stretch for 5-10 minutes.

Tell us how you did! Post your comments.
- Boot Camp Hawaii

Gingered Cranberry-Raspberry Relish - less than 60 cals!

2010-11-23T05:11:00.000-08:00

Gingered Cranberry-Raspberry Relish

eatingwell.com

Unlike cranberry sauce, a relish involves no cooking. Here, plump raspberries add a juicy freshness, while crystallized ginger provides sweetness and warmth. It is best served cold. Hold the mayo on your post-holiday sandwiches—use this relish instead for a real treat.

Fletch and I are planning to make use of our Ninja blender this Thanksgiving Holiday. We'll start out with our morning breakfast all-fruit juices, and then use it to make the traditional Thanksgiving cranberry sauce (this time relish) that his father loves. Although my Chinese family traditionally eats Hot Pot for the holidays, I am happy to try to flavors to heighten my taste buds. Also, are cranberries full of powerful nutrients of antioxidants such as, vitamin C and flavonoids which boost your immune system? Sounds great to me!

Cheers!

- Emily

Serving: About 4 cups

Active Time: 10 minutes

Total Time: 3 hours 10 minutes (including chilling time)

Nutrition Profile

Ingredients

1 12-ounce package fresh cranberries
1/2 cup granulated sugar
1/2 cup crystallized ginger, minced, (choose soft nuggets over disks, if possible)
3 cups raspberries, (2 pints), fresh or frozen (not thawed)

Preparation

Pulse cranberries in a food processor until coarsely chopped. Transfer to a medium bowl. Stir in sugar and crystallized ginger. Gently stir in raspberries—it's fine to crush some of them. Cover and refrigerate for at least 3 hours to let the flavors combine.

Tips & Notes

Make Ahead Tip: Cover and refrigerate for up to 1 week.

Nutrition

Per 1/4-cup serving: 58 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 15 g carbohydrates; 0 g protein; 2 g fiber; 2 mg sodium; 53 mg potassium.

1 Carbohydrate Serving

Thanksgiving "Mashed Potato" Alternative

2010-11-23T04:54:00.000-08:00

Recipe: Cauliflower mashed 'potatoes'

Mayoclinic.com

Serves 4

I just went to Don Quiote and bought 3 heads of caulifower for $1.99/pound. I am going to save 2 heads for Thanksgiving and practice with 1 head tomorrow. It's a good idea to practice cooking this new dish, and I think I will serve it to my husband in order to get his "approval" before I serve it to the in-laws. Let me know how yours turns out!

Enjoy!
- Emily

Ingredients

1 head cauliflower
1 clove garlic
1 leek, white only, split in 4 pieces
1 tablespoon soft-tub margarine, nonhydrogenated
Pepper to taste

Directions

Break cauliflower into small pieces. In a good-sized saucepan, steam cauliflower, garlic and leeks in water until completely tender, about 20 to 30 minutes. While cauliflower is hot, puree until the vegetables resemble mashed potatoes. (Use a food processor, of if you prefer a smoother texture, use a blender. Process only a small portion at a time, holding the blender lid on firmly with a tea towel.) Add a little hot water if vegetables seem dry. Stir in margarine and pepper to taste.

Nutritional Analysis

(per serving)

Calories	67	Cholesterol	0 mg
Protein	2 g	Sodium	75 mg
Carbohydrate	9 g	Fiber	3 g
Total fat	3 g	Potassium	372
Saturated fat	0.5 g	Calcium	39
Monounsaturated fat	1.5 g

Petite Pumpkin Caramel Muffins

2010-11-16T12:44:00.000-08:00

These Pumpkin Muffins are not only petite-sized,
but they will also keep your waist-line petite as well!
Enjoy!
- Boot Camp Hawaii

Caramel Pumpkin Cupcakes - from Boot Camper, Sarah G.

(Makes 12 servings)
Per serving (1 cupcake): 108 calories, 2g fat, 188mg sodium, 21g carbs, 0.5g fiber, 12g sugars, 2g protein

Ingredients for cupcakes

2 cups moist-style yellow cake mix (1/2 of an 18.25-ounce box)
1 cup canned pure pumpkin
1/3 cup fat-free liquid egg substitute
2 tablespoons sugar-free maple syrup
2 teaspoons cinnamon
2 teaspoons Splenda No Calorie Sweetener (granulated)
1/8 teaspoon salt

Ingredients for topping

3 cubes (about 1 ounce) chewy caramel
2 teaspoons light vanilla soymilk

Directions:

Preheat oven to 350 degrees.

Combine all cupcake ingredients in a mixing bowl with 1/3 cup of water. Whip with a whisk or fork for 2 minutes until well blended.

Spray a 12-cup muffin pan with nonstick spray or line with baking cups. Evenly spoon batter into muffin cups.

Place pan in the oven and cook for about 12 minutes (until cupcakes have puffed up but still appear a little gooey on top).

Once cupcakes are cool enough to handle, arrange them closely on a plate so that the edges are touching. Place caramel and soymilk in a tall microwave-safe glass or dish (mixture will bubble and rise when heated).

Microwave at medium power for 1 1/2 minutes. Stir mixture vigorously until smooth and thoroughly blended. (Return to microwave for 30 seconds at medium heat if caramel has not fully melted.) Immediately drizzle caramel sauce over cupcakes.

Can't wait to have one with my afternoon tea!
- Boot Camp Hawaii

Oatmeal Blueberry Muffins & 30-min. Hard Boot Camp Workout

2010-11-16T11:37:00.000-08:00

Oatmeal Blueberry Boot Camp Muffins
Bake them while you do your 30-minute Hard Boot Camp Workout (see below). Eat one
after your workout for and awesome carb-recovery. Only 215 calories each!

This recipe is modified from the Betty Crocker cookbook by Sarah P.

Blueberry Muffins with Applesauce

3/4 c. oats

1 c. wheat flour

1/3 c. white flour

1/3 c. sugar

1 egg (probably could do egg whites too)

3/4 c. skim milk

1/4 c. applesauce

1 tbsp oil (helps from being too rubbery)

1 c. blueberries (not included in bottom calorie count)

Mix together. Fold in blueberries last, prior to spooning into muffin tin. I use a large 6-muffin muffin tin. Bake at 350 degrees for 20 - 24 minutes or until firm to touch.

Yield - 6 muffins.

Nutrition per muffin: 215 calories, 4 g. fat, 39 g. carbs, 7 g. protein

Blueberry Muffins with oil

3/4 c. oats

1 c. wheat flour

1/3 c. white flour

1/3 c. sugar

1 egg (probably could do egg whites too)

3/4 c. skim milk

4 tbsp oil

1 c. blueberries (not included in bottom calorie count)

Mix together. Fold in blueberries last, prior to spooning into muffin tin. I use a large 6-muffin muffin tin. Bake at 350 degrees for 20 - 24 minutes or until firm to touch.

Yield - 6 muffins.

Nutrition per muffin: 271 calories, 11 g. fat, 38 g. carbs, 7 g. protein

30 minute - Hard Boot Camp Workout

Set 1: (50 seconds high intensity: 10 seconds rest in between exercises, repeat this set 2 times)

- power cleans with right arm (8 - 15 lbs.)
- high knee running
- power cleans with left arm (8 - 15lbs.)
- plank hops
- power cleans R arm
- burpees (w or w/o push-ups)
- power cleans L arm
- bicycle crunches

take a 1 minute break & get water & check your muffins

Set 2: (20 seconds high intensity: 10 seconds rest, repeat this set 6 times)
- push-up with alternating leg raise
- tuck jumps
- diamond push ups (use your triceps!)
- mountain climbers with twist

take a 1 minute break

stretching (5 minutes)
- quad stretch, hamstring stretch, glute stretch, calves stretch (hold each side for 30 sec.)
- shoulders stretch, chest stretch, neck stretch, and child's pose (hold each side for 30 sec.)

Post your comments!
Cheers!
- Boot Camp Hawaii

Boot Camp Tarragon Chicken Salad

2010-11-16T11:26:00.000-08:00

Boot Camp Tarragon Chicken Salad
by Sarah P.

I just made this recipe that a friend sent me, but I substituted Fage 0% fat Greek yogurt for the mayo (mayo = 900 calories! Fage = 90 calories). It was delicious! - Sarah

Tarragon Chicken Salad

2 cups diced cooked chicken
1 small tart apple, cored and diced
1/3 cup diced celery
1/4 cup diced red onion
3/4 cup Fage 0% Fat Greek yogurt
1 tablespoon fresh lemon juice
2 tablespoons chopped fresh tarragon leaves - I've used dried & it doesn't ruin it
1 tablespoon chopped fresh parsley leaves
1 tablespoon chopped fresh chives
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/3 cup lightly salted, roasted cashews
4 cups arugula - If you can't find it, just use romaine
Olive oil, for dressing arugula

Directions

Combine the chicken, apple, celery, and onions in a medium bowl. In a small bowl, combine the yogurt, lemon juice, tarragon, parsley, chives, salt and pepper. Add a splash of water to thin the dressing because the yogurt is very thick. Pour dressing over the chicken mixture and stir to combine. Refrigerate for at least 1 hour. Just before serving, lightly dress arugula with olive oil. Serve chicken salad on a bed of arugula and top with cashews. Try substituting a firm-fleshed fish like mahi or marlin for the chicken (marlin was great), but wait until the end to mix in the fish so it doesn't become mushy like tuna.

I didn't refrigerate - just ate it. Delicious! Also, didn't put any olive oil on the lettuce, so you can save calories there too.

Enjoy!

- Boot Camp Hawaii

Bye-Bye Back Fat - Upper Body Exercises

2010-10-12T13:50:00.000-07:00

Here are 3 simple Bye-Bye Back Fat, Upper Body Exercises you can do right at home!

1. Push-Ups
2. Bicep Curls and Overhead Press
3. Tricep Dips

Try these Sample Workouts!

Beginner: (10 - 15 reps, 2-3 sets of each exercise)
1. Push-ups, inclined against a wall, chair or bench
2. Bicep Curls & Overhead Press (5 lbs weights, or 2 soup cans)
3. Tricep Dips with legs bent

Bye-Bye Back Fat Boot Camp:
1. Push-ups, full body - 15 reps
2. 30 seconds jumping jacks
3. Bicep Curls & Overhead Press - 15 reps (8 - 20 lbs.)
4. 30 seconds jumping jacks
5. Tricep Dips with legs straight - 15 reps
6. 30 seconds jumping jacks

(repeat this cycle 2 - 3 times)

Advanced Bye-Bye Back Fat:
(maximum effort for 50 seconds work, 10 seconds rest)

1. Push-ups, declined with legs on a bench or chair (50 sec.)
rest 10 sec.
2. Bicep Curls & Overhead Press (8 - 20 lb), balance on Right Leg (50 sec.)
rest 10 sec.
3. Tricep Dips with Right Leg Elevated (50 sec.)
rest 10 sec.
4. Bicep Curls & Overhead Press (8 - 20 lb), balance on Left Leg (50 sec.)
rest 10 sec.
5. Tricep Dips with Left Leg Elevated (50 sec.)
rest 10 sec.

(repeat cycle 3 - 4 times)

Cheers!
Post your comments on www.facebook.com/bootcamphawaii!

3 "Apple Bottom" Exercises

2010-09-29T18:25:00.001-07:00

1. Forward Lunge

Forward Lunge - Take a step forward

Forward Lunge - Bend your front and back knees to a 90 degree angle.

2. Basic Squat

Basic Squat - Stand with your feet hip distance apart.

Basic Squat - Bend your hips and knees until your thighs are parallel to the ground.

3. Butt Lifts

Butt Lifts - Bend your knees and keep your toes in the air.

Butt Lifts - Press your heels down, lift your butt, and squeeze!

Sample "Apple Bottom" Workouts:

Beginners
do 2 - 3 sets of the following:
- Forward Lunges (10 - 12 reps, each leg)
- Basic Squats (10 - 15 reps)
- Butt Lifts (10 - 15 reps)

With Weights (8 - 12 lbs.)
do 3 -4 sets of the following:
- Forward Lunges (10 - 12 reps, each leg)
- Basic Squats (10 - 15 reps)
- Butt Lifts (10 - 15 reps)

Advanced Time Challenge!
8 sets of each exercise, 20 sec. work/10 sec. rest
- Forward Lunges on Right
- Forward Lunges on Left Leg
- Basic Squats
- Butt Lifts

Ginger Kale Salad with Tempeh

2010-09-17T16:02:00.000-07:00

Tempeh (above)

Ghee (above)

So, I've been trying out new foods to broaden my palate and perspectives.
Today I ate a Kale Salad with Tempeh and Ginger Dressing. It's so delicious, crunchy and chewy at the same time, and so easy to make! Tempeh is made from soy. You can keep it refrigerated, just take it out, slice it up, heat it up over the stove, and serve! You can find tempeh at your local health food market in the same section as the tofu.

Ingredients:
- 3 c. kale (washed and chopped)
- 1/4 c. avocado (chopped)
- 1 tsp. lime juice
- 1/2 c. bell pepper, any color (chopped)
- 1 tsp. ghee (clarified butter)
- 3 oz. (1/3 block) of tempeh (I used Westsoy, 5 grain)
- 1 tbsp. of your favorite light dressing (I used Annie Farms Light Ginger)

Recipe:
Wash the kale and chop it up. In a bowl, throw in the kale and avocado and squeeze the lime over the salad. Toss and cover. Put into refrigerator while you heat the tempeh. Slice the tempeh into bite sized pieces and cook over medium heat in a pan for 2-3 minutes (flip tempeh half way through). Use ghee for cooking agent.

OMG, the smell of ghee over the heat is to die for! It reminds me of caramel! You get the creaminess and richness, without all of that sugar.

Awesome Arms Workout

2010-09-13T19:29:00.000-07:00

Tricep Dip (start) - straight legs

Tricep Dip (end) - straight legs

Tricep dip (start) - bent knees

Tricep Dip (end) - bent knees

Awesome Arms Workout
Time: 45 minutes
Materials: bench or chair, pull-up bar

Set 1: (repeat 3 times)
Tricep Dips - 15
Decline Push-ups - 15

3 minutes cardio (Jumprope, toe taps, pike jumps)

Set 2: (repeat 3 times)
Strong Man Lunges (20 on each side)
Lizard Push-ups

3 minutes cardio (Jumprope, toe taps, pike jumps)

Pull-ups or modified Pull-ups
3 sets of 8 reps

3 minutes cardio (Jumprope, toe taps, pike jumps)

Cool Down & Stretch!

Cheers!
-emily

Pre- or Post-Labor Day Workout

2010-09-05T18:27:00.000-07:00

Are you the type to workout before you go to a pot-luck, or are you the type who says, "I'm going to have to work out after I eat this!" Either way, do this Pre- or Post-Labor Day Workout and feel great about yourself!
Pre- or Post-Labor Day Workout

Total Time: 25 minutes
Materials: heavy weight (12 - 20 pound single weight)

Part I: Cardio Interval - 25 sec./5 sec. x 3 intervals

1. Squat with Arm Swing (Tip: swing weight inbetween your legs as you squat down, swing arm straight up to shoulder height, repeat)
2. push-up with alternating leg raise
3. Squat with Arm Swing
4. Kick-ups
5. Squat with Arm Swing
6. Burpees w/ or w/o push-ups

Part II: Abs Attack - 25 sec./5 sec. x 4 intervals

1. penguins
2. alternating V-Ups
3. Side Oblique Raises on R
4. Side Oblique Raises on L

Cool Down & Stretch

Post your comments after this workout!
-emily

Labor Day - 4 fun recipes your friends (and kids) will love!

2010-09-04T12:47:00.000-07:00

It's Labor Day Weekend! That means lots of outdoor BBQs, family, friends, beach, cruzin'...Don't worry about counting calories, just enjoy the long weekend. You fully deserve it!

Looking for a different dish to bring to your Labor Day Pot-luck BBQ? Here is a fun and healthy recipe to bring. You're friends and family will be surprised that it's actually healthy too!

Enjoy these dishes, compliments of Tara Danks! She is our BCH amazing Nutritionist, Chef, and Best mom of the year!

Baked Sweet Potato Wedges

Ingredients:

2 medium sweet potatoes (also called yams)

olive oil

Dip: Greek yogurt, dill, garlic, diced cucumbers (to taste)

Sweet Potato Wedges (3 – 4 people)

(greek yogurt - find it at Costco!)

Directions:

preheat oven to 375 degrees

cut potatoes into wedges

place wedges into large bowl and drizzle oil over wedges

using hands, mix oil over wedges

spread out wedges onto baking sheet/pan

place sheet into oven

bake for 15 – 20 mins, flip, bake 15 – 20 mins more

For Dip: mix yogurt, dill, garlic, and diced cucumbers (enough for your liking)

Nacho Cups (baked not fried!)

Wonton Wraps - find these at Don Quiote or local market

Ingredients:

Wonton Wraps

Ground chicken breast (1 lb or 20 oz.)

Taco seasoning packets (2)

Guacomole (make your own or buy)

Salsa and fresh diced tomatoes

Greek Yogurt (instead of sour cream!)

Olive oil and salt

cutting wonton wraps

Directions:

Salt bottom of pan and cook ground meat on top

cut corners off wonton wraps into circles (see picture)

stuff each wrap into mini muffin tins (see picture)

bake nacho cups in oven for 7 mins. (keep watch)

remove nacho cups and spoon meat into cup

spoon favorite ingredients on top

mix yogurt and taco seasoning to make cream topping

Healthy Pizzas

Sara Lee Flat Bread - find it at Costco or local markets

naan bread - find it at Costco!

Ingredients:

Naan bread or Sara Lee flat Bread (see picture)

Costco Chicken Fontina Spinach Sausage (precooked, grill and slice)

George Forman Grill

Hormel Turkey pepperoni (find at local market or Don Quiote)

Jones Canadian Bacon (cut into bite sized)

Contadina Tomato Sauce, Extra Thick and Zesty (good for pizza)

Shredded Mozzarella cheese

Fresh basil leaves

Recipe:

Preheat oven to 375 degrees

lay out breads onto baking pan as crusts

spoon sauce and spread onto each crust

layer favorite ingredients onto each crust

bake pizzas in oven for 5 – 7 minutes

Turkey Sliders w/o the Bun

(Sorry, no pictures of the final product! They will be gone before you know it!)

Ingredients:

2 cups diced veggies: sweet peppers, carrots, portabella mushrooms, granny smith apples

1 tbs. Mango Chutney (see picture)

oil spray

ground turkey (1 lb/20 oz.)

Triscuit crackers – reduced fat (blend 5-6 crackers for bread crumbs)

George Forman Grill

Hand mixer or blender

process Triscuts in a processor, hand mixer, or Magic Bullet - so easy!

burger mixed with Mango Chutney

Recipe:

Mix veggies with 1 tbs. of mango chutney

sautee veggies with oil spray

blend crackers until fine (see picture)

mix sautéed veggies, with meat, and crumbs

make 2-3 oz small patties

grill patties on the George Forman Grill or on pan w/oil spray

Have a great Labor Day weekend! You deserve a break!
-emily

Bye-bye Back Fat Workout & No C's - Day 3

2010-09-03T12:46:00.000-07:00

Hey Boot Campers!
I made it to Day 3, of wiping out the 4 C's from my diet: candy, chips, cookies, chocolate. You'll be proud of me, I did eat a huge fuji apple on the 1st day after dinner, instead of getting a chocolate bar from the ABC Store. I hope to get through the Labor Day weekend!
Today I did a Bye-Bye Back Fat workout at home. It takes only 15 - 20 minutes. If you want to make it longer and add some more sweating to your routine, you can do 30 minutes of cardio afterward. I chose to ride my stationary bike for 30 mins at 90 RPM.

Here's the workout!Back Fly Picture
Tips: Make sure you are bent over and chest is facing the ground. Keep your elbows rounded

Bye-Bye Back Fat
Total Time: 15-20 minutes
Materials Needed: heavy weights, chair or bench, bands
Intensity: go slow to work deep into the muscles; try to do 15 reps/exercise, but do more reps until you hit your max limit

set 1:
diamond push-ups - 15
one-arm tricep push-ups - 15 on R, 15 on L
inverted back row - 15
twisting bicep curl - 15

(3 minutes jump rope - optional)

set 2:
chest fly push-up - 16
overhead tricep extensions - 15
back fly - 15
traditional bicep curls - 15

(3 minutes jump rope - optional)

set 3:
divebomber - 10-12
tricep dips - 15
lat pull-down or Y-pull - 15
21 biceps - 7 half curls -7 half curls - 7 full curls

(3 minutes jump rope - optional)

optional cardio - 30 minutes
jogging, running, cycling, swimming

Post-exercise snack: I made a Carob-Blueberry Smoothie, a twist from the Chocolate Almond Smoothie

1 cup frozen blueberries (I substituted for the banana)
2 fresh or soaked dates
2 cups cold water (or 1-1/2 cup water plus 1 cup ice)
1/4 cup almonds (or 2 tbsp raw almond butter)
1 tbsp ground flaxseed
1 tbsp hemp protein (I used Living Harvest, Original Organic Hemp Protein with Fiber)
1 tbsp roasted carob powder (or cacao nibs to make smoothie 100% raw)

Since I don't get to eat chocolate this month, I really enjoyed the carob!

Cheers!
-emily

Metabolic Workout - September 1

2010-09-01T16:08:00.000-07:00

(Supermans shown above)

Metabolic Workout

Total Time: 30 minutes
Materials Needs: 8-12 lbs. Weights, bench or chair

Warm up (20 squats, 20 sit ups, 20 supermans, 20 push-ups)

Sprint 15 yard and Back (or high knees for 20 seconds)
20 sec squat jumps
Sprint 15 yard and back
20 sec pushups
Sprint 15 yard and back
20 sec Supermans

Repeat above for a total of 4 rounds
1 min rest

Sprint 15 yard and back (or high knees for 20 seconds)
20 sec bench dips
Sprint 15 yard and back
20 sec inverted row
Sprint 15 yard and back
20 sec lunges

Repeat above for a total of 4 rounds
1 min rest

Sprint 15 yard and back (or high knees for 20 seconds)
20 sec V ups
Sprint 15 yard and back
20 sec burpee
Sprint 15 yard and back
20 sec squat press

Repeat above for a total of 4 rounds
1 min rest

Beginners:
Take a rest between each round instead of at the very end of the interval. Use your discretion on the amount of time. Try to rest for only 20-30 seconds, and then start at the top again!

Emily's Comments: You are going to feel like this isn't much of a workout for the first interval. You may even think, "I am wasting my time." But, soon you'll find yourself dripping so much sweat and toxins out that you're going to want to wipe the floor off in between exercises! However, don't! Just keep going!

Tips: It's best if you have a stop watch with and interval timer option. Set your watch for 20 seconds and 5 seconds. This way you can charge it for the full 20 seconds and then you get 5 seconds to quickly transition.

Have fun!
-emily

30-days withouth C's! And I don't mean no Carbs.

2010-08-31T17:59:00.000-07:00

Hey everyone! I just finished my 26 day of working out this month. I had set a goal to complete 25 workouts during the month of August. So I did it! I completed 26 total workouts. I have been doing many at-home Boot Camp workouts as research to teach for my Boot Camp Hawaii classes in September. Come check out these new classes at the beach! www.bootcamp-hawaii.com for a class schedule.

But besides that, I am now on a new journey. I am on a "no more C's" kind of journey. And I don't mean no Carbs! Carbohydrates are awesome for you! They fuel your workouts and give you the energy you need to sustain HIIT, high intensity interval training, or what you'll be getting at Boot Camp. So, I am going to eat carbohydrates.However, I will be eating complex carbohydrates (cooked veggies, raw veggies, fresh fruits, frozen fruits). Low-Glycemic Index Carbohydrates (beans, seeds sprouts, legumes) . Unprocessed Carbohydrates (whole grains, whole oats, barley). I love all of these foods!

The C's I vow to avoid this month will be:

Candy

Cookies

Chips

Chocolate

I am not going to follow any diet or meal plan. I don't have time. But I am going to avoid these 4 C's. I know that I have some kind of addiction or craving for them...and I have to just STOP! I love these foods too, but they make me feel unhappy after I consume them. Most of all, my workouts are very arduous and my performance is low when I consume these 4 C's.

Day 1 will begin today, September 1. I will do my weigh in and measurements with my Boot Camp Hawaii students (they always do this at the beginning of the month). However, I don't really care if my weight drops or not. This will mostly likely happen naturally if I avoid the 4 C's above. However, staying away from these is a BIG challenge for me, especially on the weekends. So I am going for it! I want to see how I feel in 30 days.

What is your 30-day Challenge?

-emily

Beg for Mercy Beach Workout

2010-08-27T11:21:00.000-07:00

(Pictures are for promotional purposes only. They do not depict the actual exercises we did this morning. You have to come to class for that!)

Beg for Mercy Beach Workout
(Total Time: 60 minutes)

Warm Up: 2 laps around life guard stand (400 m total)

Stretches: 5 minutes

Warm-up Set:
(to be performed as a warm-up, so move slowly gradually increasing core temperature)
20 squats (weights optional)
20 push ups
20 sit ups or crunches
20 supermans

Interval Set: (repeat 4 exercises, 3 times)
(to be performed at high intensity and at maximum effort)

50 seconds work/ 10 seconds rest between transitions.

1. side step or jump planks
2. get ups (performed half-way or full range)
3. R side step up with weight
4. L side step up with weight

* get some water now!

Suicides in the Sand: (choose option 1 or 2 below, repeat 3 times, 2 minutes rest in between)
(to be performed at high intensity and at maximum effort)

option 1: Run 50 m, run back, run 100m, run back

option 2: Run 25 m, run back, run 50 m, run back, run 100 m, run back

Have a fun! You might just beg for more!
- emily

New BCH T-shirts!

2010-08-26T17:10:00.001-07:00

Here are the new Boot Camp Hawaii t-shirts!
designed by Boot Camper: Nicole Ferrara of NiCo Creative

****only $25 each****

or get yours free with 3-month and 6-month Boot Camp registration
Contact: info@bootcamp-hawaii

All shirts are American Apparel Scoop Neck T-shirts
Oh, so comfy and roomy! Perfect for working out!

Colors: Slate, Aqua, Green

Sizes:
Slate - M (new weights and shoe print design!)
Aqua - L (new weights and shoe print design!)
Green - M, L, XL (sneaker design)

Slate (front)

Slate (close up)

Slate (back)

Aqua (front)

Aqua (close up)

Aqua (back)

Green (front)

Special Mahalo to Buti Groove and HiLife Hawaii!
Located on 500 A piikoi street Honolulu, Hawaii

http://www.shopbutigroove.com/

2 New Engergy Bars!

2010-08-24T13:26:00.001-07:00

Chocolate Blueberry Energy Bars
(this bar is shown at the top of this plate of ingredients, the darker-bluer one of the two)

High in antioxidants and flavonoids, these bars help reduce free radical damage in the body and improve cellular recovery.

Makes approximately (12) 1-3/4 ounce bars

1 cup fresh or soaked dried dates
1/4 cup almonds
1/4 cup blueberries
1/4 cup roasted carob powder (or cacao to make 100% raw) (this was about $8/container)
1/4 cup ground flaxseed (I just used them whole, too lazy to grind)
1/4 cup hemp protein (this was about $19/tub)
1/4 cup unhulled sesame seeds
1 tsp. fresh lemon juice
1/2 tsp lemon zest
sea salt to taste
1/2 cup sprouted or cooked buckwheat (optional, I didn't use)
1/2 cup frozen blueberries
(Sorry! Disregard the banana in this picture, it was used for the next Energy Bar recipe)
(Also, the picture just shows samples of the ingredients, they are not really measured out according to the recipes)

In a food processor, process all ingredients except the buckwheat and blueberries. Knead buckwheat and berries into mixture by hand.

Emily's comments: I only have a blender, so I used this to process instead. Just kept speed on Low and Stir. Also, to form the bars, I scooped (12) small bits into an ice cube tray. Pressed firmly with a narrow spatula. Then let the bars sit for 5 mins. While still wet and soft, I used the narrow spatula to wedge the bars out of the tray, one at a time. It's cool, because they come out in a shape of a triangle. Then I used wax paper to wrap each one.

To store bars: Since these bars are live and raw, store them in the refrigerator or freezer. You can take them on the go with you and the consistency is very soft and moist, but if they are wrapped, they will maintain their triangle shape!

Banana Bread Energy Bars
(this one is to the left of the Chocolate Blueberry bar, the lighter-hazel colored of the two)

Cinnamon and nutmeg combined with banana give this bar the taste of traditional banana bread, in a healthy, convenient form.

Makes approximately (12) 1-3/4 ounce bars

1 small banana
3/4 cup fresh or soaked dried dates
1/2 cup Popped Amaranth* (not shown, but they look like little cous cous pellets)
1/2 cup walnuts
1/4 cup ground sesame seeds
2 tsp cinnamon
1/2 tsp nutmeg
sea salt to taste

*Popped Amaranth - Light and fluffy, popped amaranth adds texture to energy bars and crunch to salads. Keep refrigerated for up to 2 weeks (because of its natural oils, it needs to be refrigerated)

Use a hot air popcorn popper and pop amaranth as you would corn. You can also you a frying pan: heat a small amount of coconut oil (I used olive, I don't have such specialty oil in my kitchen), just enough to cover the bottom of the pan, over medium heat. Add a small amount of amaranth, just enough to cover the bottom of the pan. As it pops, remove it from the pan with a spatula and add more grains for popping

Emily's comments: I didn't know what the heck Amaranth was, but I found it at Down to Earth, our local health food store in Honolulu. Actually I got all the ingredients, especially the bulk food items, there. I am sure you can find them also at Whole Foods. Anyways, let the amaranth heat and bubble up in the oil for a good 8-9 minutes. I did not know what to look for or expect. I thought each grain might explode like popcorn kernels do, but they didn't. So as they started to turn brown and as I heard tiny popping noises, I turned of the heat and removed them from the pan. It was kinda weird and really makes the bars crunchy. But I figured it's safe to eat since all of these ingredients are raw anyways.

Overall, I really enjoyed making these bars. I did invest in a couple of key ingredients (hemp protein and carob powder), but it was worth it! I spend anywhere between $1.75 - $2.50 for each energy bar I buy at a convenient store.

I have been eating 2-4 each day, and I feel great! I think it's because there is no refined sugars or hydrogenated fats. I've had enough energy to get me through 60 - 90 minutes of working out a day!

Resources: "Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life" by Brendan Brazier
For his book and other recipes: http://www.brendanbrazier.com/book/recipes.html

Thrive Chocolate Almond Smoothie

2010-08-24T13:23:00.001-07:00

I did a home Boot Camp workout this morning and sweated my buns off! Then I drank this Thrive Chocolate Almond Smoothie afterward. Really easy to make. A lot of the ingredients are the same as his energy bars (see last post).

According to the recipe, "This is a satisfying smoothie that will keep the hunger away for hours." Well we'll see about that! I drank it at 9:15am, and I have a class to teach at 12noon, a 1:30pm appointment, 4:00pm class to teach, and 5:30 class to teach, then a 7:00pm meeting. Let's see how long this smoothie will last me!

Recipe: Thrive Chocolate Almond Smooth (antioxidant-rich)
From: Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and in Life, B. Brazier

1 banana
2 fresh or soaked dates
2 cups cold water (or 1-1/2 cup water plus 1 cup ice)
1/4 cup almonds (or 2 tbsp raw almond butter)
1 tbsp ground flaxseed
1 tbsp hemp protein (I used Living Harvest, Original Organic Hemp Protein with Fiber)
1 tbsp roasted carob powder (or cacao nibs to make smoothie 100% raw)

Makes about 3-1/2 cups, or 2 large servings

Emily's Comments: I drank all 2 servings! It was really refreshing and very satisfying. Not super sweet at all, like when drinking a Jamba Juice. Some of the dates and nuts were left at the bottom of the blender, so make sure to blend completely. I will definitely make this one again tomorrow.

Cheers!
-emily

Ginger Pear (Delicious) Energy Bars!

2010-08-24T12:59:00.000-07:00

Ginger Pear Energy Bar

"A refreshing, crisp-tasting bar with lots of nutrients and ginger to help fight inflammation and improve digestion."
Here are the main ingredients to this recipe. (above)

1 small pear, cored
3/4 cup fresh or soaked dried dates1/2 cup sunflower seeds (I am allergic to this, so I substituted hemp seed instead)1/4 cup ground flaxseed
1/4 cup hemp protein1/4 cup walnuts2 tbsp grated fresh ginger
sea salt to taste2 tbsp sesame seeds

Directions: In a food processor, process all ingredients together except the sesame seeds. Cover mixture in sesame seeds before shaping into balls or bars. (see below for nuggets.)

First, divide your mixture into 1/4s so that you can eventually make 12 small nuggets.

Second, place small amounts evenly into 12 spaces of an ice-cube tray. Press firmly.

Then, wedge out each nugget from the tray using a narrow spatula.

They should come out looking like little pyramids or triangle nuggets.

Lastly, wrap each one into some wax paper!
Serve and enjoy!

- emily

Morning Boot Camp - May 19

2010-05-19T12:28:00.000-07:00

(above) Small Group Stations: throw downs, weighted core exercises, one-legged back rows.

(above) Ginger performs a backward overhead toss with 12 pound medicine ball. What you don't see is that she had to chase the ball too!

(above) Burpees with push-ups to start the morning!
Who needs coffee anymore?

(above) Malia and Ginger doing partner throw-downs! Work that core!

Great job today!
-emily