Easiest way to create your own workout from home:

Get a deck of cards out.  

  
Step 1: assign each an exercise to each suit.  For example, 

  • burpees=spades
  • push-ups=diamonds
  • core(V-ups?)=clubs
  • squats or lunges =hearts

Step 2: flip over cards using the entire deck, doing the assigned # of repetitions per card.  Like if you get a 4 of clubs, you do 4 v-ups, then flip an 8 of spades, do 8 burpees.  Assign the face cards a value also, like Jacks = 11, Queens = 12, etc.

Let me know how it goes. 

How many calories should I consume in one day???

To see what it will take you to maintain or lose weight along with the daily exercise or activities that you enjoy, click here.

Jillian Michaels also has some good resources on her page.  Speaking of, I was reading her book, Slim for Life (2013), and came across some great reminders that I know have research studies by numerous universities to back them up (as opposed to “Jillian said…”).

Here are a few of the important ones, but you are going to have to read your labels!

  • Don’t eat CHEMICAL CRAP. period.  if you can’t pronouce it, then why are you putting it in your body?!
  • no trans-fats (found in vegetable oil, margarine, fried food)
  • no high-fructose corn syrup
  • no artificial sweeteners (sucralose (or anything ending in -ose), aspartame, and saccharin) – found in diet drinks, diet foods, sugar-free gum.
  • articificial colors (sadly, I’m trying to quit gummy bears)
  • sodium nitrites and nitrates (found in hot dogs, bacon, lunch meat)
  • growth hormones and antibiotics (check your milk and meats)
  • MSG (chinese food?)
  • pesticides (see next post on when organic matters and when it doesn’t.

Mediterranean Grilled Chicken Kabobs

Thanks, Vicki, for the recipe.  Mmmm. These were great!

  
Marinade:

1/4 cup soy sauce

1/4 cup olive oil

1/4 honey

2 cloves garlic

————————

Marinade 1.5 lbs of cut chicken in this for at least 30 min.  Then make your kabobs and throw on the grill with whatever veggies you have or like.  I used zuccini, vadalia onions, and red peppers.  

I served it with roasted red potatoes.

“Lucky Duck”

  

Taken from NYC’s Chelsea Market – One Lucky Duck:

  • 1 beet sliced 
  • twice as many pineapple as beets
  • few slices of ginger
  • 1 pear or green apple
  • 2 cups almond milk
  • optional: 1 scoop vanilla protein powder

And I don’t even like beets, but I LOVE this!

Get ready for Mediterranean and daily workouts– woot. woot.

  •  The Mediterranean diet emphasizes:

    • Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
    • Replacing butter with healthy fats, such as olive oil
    • Using herbs and spices instead of salt to flavor foods
    • Limiting red meat to no more than a few times a month
    • Eating fish and poultry at least twice a week
    • Drinking red wine in moderation (optional — and NOT during boot camp!)
    • MedDietList

    The diet also recognizes the importance of being physically active, and enjoying meals with family and friends.

    To read more about the mediterranean way, click here, or google it.  It is the #1 doctor recommended way to eat.

    Let’s choose to focus on the fruits and vegetables at EVERY meal. Yes, every.  I read recently a good goal is to try to have one smoothie and one salad per day.  I couldn’t agree more!  Check back about 3 posts ago for green smoothie recipes.  I am also going to add them to the menu on the left.

    While we focus on that, I would LOVE it if you could agree to no sugar and no alcohol  during the week that you are doing boot camp.

    Please continue as we have in the past – we eat nothing out of a package.  If we do open a package, it would be for quinoa or brown rice. (with no sugar added if it’s flavored – flavor must come from spices)

5 or 10 day boot camp – your choice!

ok, so some of you have expressed that 10 days is too much, and others claim they need the full 10 days.  So, this time around, there are gonna be a few changes:

1) you can choose 5 or 10 day over the week of July 27 and/or August 3. (so long as the times work for you).

2) the 10 day program will not run all weekend.  You will have Saturday and Sunday as free days (from lifting weights), and have one free meal (probably Saturday night?)  Instead, you will work out M-F and again M-F the next week.  (In the past, we went all weekend long).

Lastly, I would like us to all try to eat Mediterranean style, rather than the hard-core Paleo.  The longer I try this clean eating thing, the more I find I am in search of something long-term and sustainable.  I have learned a lot from Paleo (and keep many recipes), but don’t ultimately feel that I will stick to it day in and out for years to come…thoughts on that?  The Mediterranean style eating is the highest doctor-recommended nutrition plan out there.  Google it…and get ready!

Week of July 27: M-F, offered at 6am or 8am.

Week of August 3: M-F, offered at 7:30am or 5:30pm.