Sunday - Burn Baby Burn! Boot Camp Workout

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

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

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

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!

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

1. 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

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

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

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

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