"Be Healthy, Be Fit, Be You!" Boot Camp Hawaii (BCH) is dedicated toward helping you reach your fitness and health goals. Classes are for all ages and fitness levels. BCH also offers nutritional support and Lifestyle and Weight Management classes.
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
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
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
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)
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
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)
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:
Total 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.
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.
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 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.)
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.
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!
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
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.
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
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!
