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