Sunday, December 18, 2011

4 tips to compensate for the holiday binge

Tip #1
Work out hard before the binge
- Like boot camp, HIIT, R.I.PPED, P90x, Insanity or wind sprint training.
- Pilates or yoga doesn't count. Must be an intense class
- make the binge your post workout carb load
- easy on the liquor at the party

Tip #2
Workout first thing next morning
- heavy weights
- 60 min moderate intensity following

Tip #3
Drop all complex carbs for next 2-3 days.
- Get your carbs from veggies
(not including corn, carrots or potatos)
- only drink water
- coffe only first thing in the morning

Tip #4
Do an interval cardio session all 3 days, first thing in the morning
- 5 minute warmup
- 2 minutes very intense followed by 2 minutes very light
- finish with a 5 minute cooldown


Fitness Boot Camps: Should You Enlist?

Fans say boot camp exercise classes inspire them while whipping them into shape.

WebMD Weight Loss Clinic-Feature

The year Teri Smith turned 40, she decided it was time to tackle a nagging urge to get in shape. That's when she signed up for her first fitness boot camp class.

"I didn’t have any energy and I could feel my age creeping up on me," says the Pembroke Pines., Fla., mother of two. Her weight had crept up, too. Though she wasn’t heavy, the 20 pounds she’d added over the years didn’t feel comfortable on her 5-foot, 3-inch frame.

What Is a Fitness Boot Camp?

Boot camp exercise classes vary in style, depending on the teacher. But you can generally expect to meet outside, rain or shine. You'll probably spend an hour doing some form of cardiovascular exercise (running, hiking, interval training, or obstacle course challenges), along with strength elements (using dumbbells, exercise bands, or the resistance of your own body weight). You'll also work on flexibility in a stretch portion of the class, which may incorporate elements of yoga or Pilates.

The fitness boot camp class Smith attends in Weston, Fla., is taught by ex-college football player and fitness coach Tom Rayhill. Rayhill's boot camp is offered three times a day, seven days a week, year round. People can pay daily, weekly, or monthly and come as often as they like.

Many other boot camp classes are offered for defined periods of time. John Spencer Ellis’ California-based Orange County Adventure Boot Camp, which has locations in nine countries, is offered to women only at 5:30 a.m., five days a week for one month. Many participants re-enlist one or more times.

Boot camp fitness classes challenge the mind as well as the body, instructors say.

"We work on technique, form, core training, breathing, relaxation, and a better understanding of how the body moves," says Ellis. "In four weeks, people will drop 5% to 6% body fat, lose up to 10 pounds, and reduce their mile time sometimes by 2 minutes a mile."

Often, the confidence participants gain in boot camp class helps them take control of other aspects of their life, Ellis says.

What Is a Fitness Boot Camp? continued...

"They might say, 'I will go back to school. I will get this job. I will start my own company, I will travel,'" he says.

Boot camp became more than just a workout for Smith when her oldest son was diagnosed with Asperger’s syndrome (a developmental disorder that is milder than autism) and her husband, a lieutenant colonel in the Air Force, had to spend a year in Korea without the family.

"It was literally my saving grace," says Smith. "It was a very stressful time. (Boot camp) was a way to take care of myself physically and emotionally, it was my social outlet. It kept me sane."

'Drop and Give Me 50'

Though the name "boot camp" was inspired by military training camps, neither of the instructors who spoke to WebMD use intimidation tactics in their classes.

"If you’re lining people up and yelling at them, that’s not real camaraderie. That’s something you can fake," says Rayhill. Besides, he says, it’s not necessary. People will push themselves on their own when they’re in a group.

"Human nature is to challenge yourself against other humans," says Rayhill. "Not everybody is as athletically inclined, but by hanging out with those more driven people, you’re naturally going to want to do better," he says.

Ellis’ Adventure Boot Camps follow the same philosophy. Military exercise is for the military, he says, and those are not the people signed up for Adventure Boot Camp. His participants are generally moms aged 25-50 who may have had C-sections and want to get in shape.

"Negative reinforcement generally only goes so far," he says. "My choice is to have an empowering environment, one that is nurturing and very challenging. One that is not just about getting in shape but about community and nutrition and about being better in everything you do."

Still, he says, it is a boot camp: "People are expected to show up, shut up, pay attention, and give 100%," he says. "It’s disciplined in nature. It’s intense. It’s not a cakewalk."

Camaraderie Is Key

So why do boot camp classes suddenly seem to be showing up everywhere?

According to Rayhill, it’s about interaction with, and encouragement from, your peers.

"Most of what we do all day is very isolating," says Rayhill. "We’ve got iPods, cell phones, computers. We’re not connecting with other people."

The interaction of a boot camp class is not only emotionally satisfying, but helps people push themselves physically, he says

"If you’re around other athletic people, they are going to pull it out of you," says Rayhill. "By the time they leave, they’ve done so much positive already that day.

"No computer can make you feel better – not like the connection to other people."

A Cult of Personality?

Another powerful draw for fitness boot camp classes, say some participants, is the charisma of the teachers.

A boot camp class, says Ellis, is meant to empower students for the whole day. As a teacher, "at different times, you interject powerful thoughts and statements. You’re setting the example. You’re guiding the way."

Rayhill tries to be a guiding force to his students as well. As one of six children, and a 5-foot, 8-inch former college football player (who still holds two state records in Illinois), Rayhill says he’s "always been an overachiever."

His goal as a teacher, he says, is to give the class a different workout every day -- and to encourage them to find what it takes to reach their goals.

"I call myself a catalyst. I know what it takes to get there. I know there’s more than one way of doing something. We’re talking about how to make people better," he says. "Whatever you want out of your life, you’ve got to get it. You’ve got to do it for yourself."

Grasshopper Protein Shake

Tired of the same old vanilla, chocolate and strawberry. Well, here is a protein shake that will make your tastebuds chirp like a grashopper. I made this variance this morning because I really need a change!  And I was completely amazed at how nice it tasted.

I used Egg Whites International because it's a great protein product. Although pasteurized, all the microbes and sliminess has been removed, without sacrificing the quality of the protein. Egg protein is considered nature's most perfect protein being that it has ALL essential amino acids and is not processed (like ALL whey protein products). Since it does not come from milk, there is no issues with lactose intolerance or milk allergies.



- 8 oz egg whites (8 pumps or 1 cup of Egg Whites International. Click here to purchase )
- 4 oz milk of choice or water (use less if a thicker shake is desired)
- 2 tbsp chocolate sugar free, fat free instant pudding powder*
- 1 tablespoon unsweetened cocoa powder
- 1 tablespoon sugar free Vanilla syrup**
- 1 tablespoon sugar free Creme de Menthe syrup**
- 1 packet of Stevia (or other natural sugar free sweetener)
- 2 ounces (1/4 cup) espresso or very strong coffee – optional
- Fat Free Whipped cream (optional)

1. Add all ingredients (Not whipped cream) and pulse in a blender until smooth.
2. Top with Fat Free Whipped Cream (Reddi Whip = only 5 calories per 2 tbsp!)

* Optional = substitute protein powder in place of pudding powder!
** try Torani or DaVinci brands for these syrups (online or at grocers)

Coconut cottage cheese stuffed flour-free pancakes

This is a great little pancake recipe I came up with that will definitely satisfy those of you with sweet tooths, or PMSing.... teehee.

Now if you are a competitor or a fitness model trying to get to or maintain ultra low levels of bodyfat, this recipe may not be for you. As the fat content is still a tad bit high and coconut is not on your menu.

This recipe is designed for two pancakes at a time. Easy to double or triple if you have guests.

1 cup fat free cottage cheese (blended)
1/4 cup grated coconut
1 Tbs oatmeal flour
1 Tbs almond meal
1 Tbs coconut meal
1 Tbs rolled oatmeal
2 Tbs raw sugar (or Stevia)
3-4 Tbs egg whites
1 egg yolk
Light amount of coconut oil for frying on


- Place cottage cheese in a blender and blend until smooth.  Add 1 tbs eggwhites at a time if too thick to blend. Be careful not to add too much. One tablespoon at a time. Add cocoa if you want a chocolaty flavor.
- Transfer to a bowl then add cocnut and 1 Tbs of raw suger
- In a separate bowl, mix all the other ingredients.
- Add 1 Tbs of egg whites at a time until you get the right consistency so batter will spread thinly onto frying pan.
- Spread batter mixture thinly onto frying pan. Fry on low to medium low heat until done
- Remove from heat.
- Spread cottage cheese mixture onto pancakes
- Roll into tubes and secure with toothpicks
- Decorate with excess cottage cheese mixture.


Raw foods increase mental performance

Wednesday, November 30, 2011 by: Michelle Bosmier
See all articles by this author
Email this author

Learn more:

(NaturalNews) "Food is like a pharmaceutical compound that affects the brain," says UCLA professor of neurosurgery and physiological science, Fernando Gomez-Pinilla. In the competitive world of today, strengthening our natural talents is vital if we are to be successful both in our line of work and in our personal pursuits, and it often seems like our very existence is littered with various tests and challenges that ask us to push our limits. Fortunately, scientific evidence now shows that an assortment of raw foods can greatly enhance our mental performance, by providing us with pure, natural mental boosters.

Interestingly enough, while only weighing about 1.5 kilograms, the brain alone accounts for approximately 20% of the daily energy expenditure of the human body. While intense mental workout burns more calories than a state of mental relaxation, a study published by the Wisconsin University in the prestigious Cell magazine reveals that the brain tends to treat excess carbohydrates as if they were an invading pathogen.

For this reason, finding the right calorie balance is essential, and lighter and more frequent meals are usually recommended instead of highly energy-dense meals. Leigh Gibson of Roehampton University in England explains that the human brain functions best with approximately 25 grams of glucose circulating in the blood stream, which is only about the amount of carbohydrates found in an average banana.

Omega 3-fatty acids were found to be essential for the normal development of the brain in fetuses and young children, and evidence now suggests that omega-3 fatty acids can further enhance membranes in brain cells, and even repair cell damage by promoting neural growth.

Furthermore, Dr. Fernando Gomez-Pinilla revealed that a "dietary deficiency of omega-3 fatty acids in humans has been associated with an increased risk of several mental disorders, including attention-deficit disorder, dyslexia, dementia, depression, bipolar disorder and schizophrenia."

Chia seeds, flax seeds, hemp seeds, purslane, black raspberries, pecans, and hazelnuts are wonderful plant sources of omega-3 fatty acids. Purslane in particular, while usually considered nothing but a weed in the United States, carries the highest content of alpha-linoleic acid among all green leafy plants, and can be added to salads and green smoothies for a slightly saltier flavor.

Proteins not only are useful for muscle growth, but are largely responsible for our intelligence and mental abilities as well (in that they provide us with crucial amino-acids that regulate brain activity and development). Judith Wurtman, PhD, director of a women's health program at the MIT Clinical Research Center in Boston, explained that the two neurotransmitters dopamine and epinephrine (or adrenaline) are mainly responsible for our mental alertness, and that they are produced from tyrosine. Peanuts, almonds, avocados, lima beans, pumpkin seeds and sesame seeds are great natural sources of this important amino-acid.

Inositol is a special type of carbohydrate that does not render energy like a classic sugar, but instead has a wide range of beneficial effects on the human nervous system. It can improve mental endurance, modulate serotonin activity, support brain and bone marrow cell membranes, and combat a number of psychiatric conditions and disorders, including bulimia, panic disorder, obsessive-compulsive disorder, agoraphobia, and clinical depression. According to research data published in The American Journal Of Clinical Nutrition, inositol is found in fruits (bananas, raisins and citrus fruits), beans, yeasts, grains and most nuts.

Sources for this article include:

About the author

Raw Michelle is a natural health blogger and researcher, sharing her passions with others, using the Internet as her medium. She discusses topics in a straight forward way in hopes to help people from all walks of life achieve optimal health and well-being. She has authored and published hundreds of articles on topics such as the raw food diet and green living in general. In 2010, Michelle, to share with people her approach to the raw food diet and detoxification.

Learn more:


This is a shared article I swiped off another site. I felt you should know about it and if you have any questions, please click over to the originating article and ask your questions there. I do hope you enjoy this article and are willing to share it as well.


Burn Those Buns Workout

So here I am awake at 4:45 AM after about 4 hours of sleep. Woke up because I forgot to inform another trainer about a Bootcamp venue. Still awake so I figured I'd write a glute bending workout sure to have you thinking about them for the next 3 days. Prepare for your azz kicking!!

Needless to say, nice butts are in. No man (even short white men) cannot deny those mesmerizing posterior lady lumps. And thanks to advancement of ethnic women into the mainstream, being told you have a "phat ass" is a compliment to brag about.

Ok, so you weren't born with it. Lucky you.... you can at least build it. No need for butt implants (like huge breast implants, that fad won't last long).

I designed this workout with your butt in mind.  I value your butt. I value my butt. I totally believe in the advancement of booty. So here's to your hot butt!  Ok now, do this workout three times a week for 4 weeks for maximum results.

Have fun!



- With legs slightly past hip width apart, and toes pointed out ever so slightly.
- Focus keeping your weight on your heels and blades of your feet, never on the balls of your feet.
- Focus on squeezing your glutes at the top of the rep, by thrusting your hips a bit forward, almost as if you had a tail and you were tucking it between your legs.
- Do not do these fast.

SIDE LUNGES Now from that position, go a foot wider on your stance, lean towards your right leg and do 50 lunges. - Make sure knees do not go over your toes and do not lean past your knee. - Try to keep your body upright over you hips as much as possible - Repeat on opposite leg

- Now bring your legs closer together, about hip width apart.
- Bend forward at your hips with your upper body is parallel to the floor and your knees about 1-5% bent.
- Do not hunch your back.
- Feel slight stretch in your hamstrings.
- You may use anything for balance. A chair wold be great
- lift right leg directly to the side, feeling your glute as if it was forming a crease.
- Do not worry about how high you lift your leg, as long as you feel a deep contraction of your glute muscle
- repeat 25 times
- repeat on opposite leg
- stand on a BOSU for an added challenge on your stabilizing leg
- Sorry no video for this


- Now do 100  of these (50 per leg)
- focus on that front heel and imagine your flutes doing all the work.


Repeat entire sequence if you think you're a bombshell!
Repeat 3 times with 5-10 lb dumbbells if you think you are a superstar!

And comment me to tell me how much you love me

The Pre Bikini Workout


the prep program for Love Always Gina's 90 Day Challenge starting January 1, 2012

I have put together this workout with simple traditional exercises that pretty much everyone already knows. What makes this old exercises work as a fat incinerator is how I string them all together and make them work for you. I designed it to work in conjunction with my Fit Beauty Bikini Diet

Click the photo of the workout sheet and get started.  I have included one for each level of fitness:  Beginner, Intermediate and Advanced (See bottom "Notes" for the level you want to participate in).

See bottom of blog for explanation of exercises as well as exercise disclaimer.

Click photo to enlarge
The Pre Bikini Conditioning Workout

The Pre Bikini Conditioning Workout

[caption id="attachment_1791" align="aligncenter" width="332" caption="The Pre Bikini Conditioning Workout"]The Pre Bikini Conditioning Workout[/caption]

[caption id="attachment_1786" align="aligncenter" width="323" caption="The Pre Bikini Conditioning Workout"]The Pre Bikini Conditioning Workout[/caption]



Please note that I am using links to other video instructions all over the internet until I get my own video library made.


Step Ups

  • Using some sort of elevated and stable surface  9 to 12 inches high, place right foot on top of surface and step up, bringing opposite left knee straight up and forward without touching the step. Try not to let right knee go beyond the toes.  Bring left foot back down to ground, leaving right foot firmly on step. Repeat quickly.

  • Repeat with opposite leg

  • See Video

Bike Crunches

  • Lie on your back with legs straight out

  • Bring right knee towards your head and attempt to meet it with you left elbow

  • While straightening out right leg (do not let foot rest on floor), bring left knee to meet right elbow.

  • Alternate

  • See Video

Push Ups

  • See Video

  • Lie on your stomach hands on floor next to shoulders, head hovering over floor

  • Push body up off the ground keeping a straight line between head and feet (or knees if beginner)

  • While keeping the body straight, with your arms lower your body to the floor. Try to keep at least 6 inches from the ground

  • Push arms straight keeping body straight

  • Complete novices or people lacking upper body strength.

    • Start in the same manner

    • But push your body up off the ground starting with your head, then chest, then hips & thighs, then knees... in a smooth motion

    • Lower body to the ground in a smooth motion starting with knees, then thighs and hips, then stomach, then chest.

Jumping Jacks

  • Stand straight with hands to the side

  • Jump up in air and land with your feet just past hip width apart and when your land. Your hands should be traveling out and up towards the sky and should be directly over you head once you land.

  • Jump back up and land in original starting position with your hands at your side.



Dumbbell Squats + Curls

  • Stand with your feet just past hip width apart, and your toes pointed out slightly. You can stand wider, but point your toes in the directions of your knee caps.

  • While squatting down (as if you were squatting over a toilet, not wanting to actually sit on it), bring your dumbbells towards your upper arm, keeping your upper arms still.

  • Push off with your heels and return to the standing position while lowering the dumbbells back its original position as well.

  • Squat Video add arm curls  Video

TBall Situps (TheraBall aka Swiss ball, Resistaball, exercise ball, etc)

  • Sit soundly on your exercise ball with your feet firmly on the floor, knees directly over your ankles and heels.

  • step forward with one foot then then next, start leaning backwards allowing the ball to roll underneath you supporting your body.

  • Stop when your body is parallel to the ground and the ball is directly under your midback.

  • See Video

TBall Back Extensions  (TheraBall, aka Swiss ball, Resistaball, exercise ball, etc)

  • Kneel on padded floor with the ball in front of you

  • Lean forward onto the ball so the ball rests underneath your hips, straighten out your legs and hold your body up. Use your arms to regain your balance.

  • With your arms at your side (behind your head or straight above your head for more resistance), lower your upper body wrapping it around the ball until your chin is a few inches from the ball, use your feet to keep you stable.

  • Activate your lower back muscles & glutes (butt) and raise your head and shoulders off your exercise ball.

  • Lower your body back down and repeat.

  • See Video.

Split Jumps

  • Stand and step backwards with your left leg, keeping your right knee directly over your right heel.

  • Lunge downward and then jump straight up, switching legs.

  • Land with your left foot in front and right leg back, then lower you body back down bending your left leg, keeping your left knee above your left heel.

  • Repeat. Both legs count as one repetition

  • See Video.  Take note, that unlike the video, I want you to take a deeper lunge and wider stance




  • Stand (1st position) then squat down to ground, placing your hands on floor in front of you (2nd position)

  • Quickly thrust your feet straight back and land int he plank position (3rd position)

  • Perform one pushup (4th)

  • Thrusts your legs back forward (3rd position)

  • Jump straight up in the air as high as you can go. Land softly.

  • See Video

Straight Leg Crunch

  • Lie on back with your knees bent.

  • Raise both feet to the sky, pulling toes straight down towards you

  • You can squeeze your inner thighs together.

  • Reach with both hands for your toes

  • Lower your body back to ground slowly, but keep your feet in the air

  • See Video

Alt'ing Windmill Planks

  • Start in a plank position

  • Bring one hand off the ground, and straighten it as you point it towards the sky

  • Twist your entire body but keep feet planted in position

  • See Video but you will do yours, alternating between side. Not all reps on one side (as in video)

Jump Squats

  • Stand just past hip width apart

  • Lower you body, bending your knees as if to squat

  • Jump straight up in the air, land smoothly rolling from the balls of your feet to your heels.

  • Repeat.

  • See Video




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