"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.
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!
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
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!
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.
