Full Body Workouts

This is a great workout that can be done with a set of dumbells at home or machines at the gym.

Work-Out #1
Squat 4x15-20
Push Up 4xfailure
Bent-over Row 4x15-20
Shoulder Press 4x15-20
Hammer Curl 4x15-20
Crunch sequence 3x20

Work-Out#2
Bench Press 3x15-20
Incline dumbbell row 3x15-20
Plie Squat 3x15-20
Lateral Raise 3x15-20
Triceps kickbacks 3x15-20
Hyper-extension/Side hyper-extensions 3x15

Work-Out#3
Incline Flye 4x15-20
One-arm row 4x15-20
Bridge 4xfailure(weighted 4x20)
Front Raises 4x15-20
Assisted dips 4x15-20
Hanging leg raises 4x20

**Warm-up: Before Lifting weights warm-up on cardio 10-15 mins

**Cardio after weights training: Pick a new cardio exercise weekly 20-30 mins

**Cardio on off days: Go to a class or do cardio on a machine 45 mins, you may want to alternate machines during workout to prevent boredom

more GOOD stuff

“Oh Baby!” Carrot Cake
Ready in 45 minutes • Makes 16 servings
• Non-fat cooking spray• 1 cup oat flour (ground oatmeal)

½ tsp cinnamon (double up if you love cinnamon!)
• ½ tsp baking soda
• ½ tsp salt
• 1/8 tsp ground nutmeg
• 3 egg whites
• ¾ cup Splenda
• ½ cup fat-free ricotta cheese
• 2 jars carrot baby food
• 1 cup quick-cooking oats
1. Preheat oven to 350°F. Spray an 8x8 pyrex dish with cooking spray.2. In a large bowl, combine flour, cinnamon, baking soda, salt and nutmeg.3. In a medium bowl, mix egg whites, Splenda, ricotta and baby food until well combined. Add the wet ingredients to the flour mixture and mix well. Fold in the quick-cooking oats and stir until just combined. 4. Pour batter into the dish and spread evenly. Bake 30–35 minutes or until a toothpick comes out clean. Let cool and cut into 16 pieces.
Nutrients per serving:Calories: 90, Total Fats: 1 g, Saturated Fat: 0 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 85 mg, Total Carbohydrates: 18 g, Dietary Fiber: 1 g, Sugars: 9 g, Protein: 3 g, Iron: 1 mg

This recipe is from Jamie Eason...she is one of my most favorite fitness competitors!!!!

Chicken QUESADILLAS

Chicken QUESADILLA
SAUCE 1 tbsp fat free mayo
1 teaspoon minced green olives
1 teaspoon hot sauce (if you like it slightly spicy)
1/2 packet splenda (adds another bit of flavor, but you can leave this out) pinch of cumin,
sweet paprika, celery salt (or sea salt), cayenne pepper, garlic powder (or whatever spices you like--actually, taco mix would work well here I think!)
2 low carb tortillas (I used Mission 6" ones)
6oz grilled chicken breast, cut in thin strips
3 slices fat-free cheddar cheese sprinkling of low fat parm/romano cheese mix
Instructions: 1. Combine sauce ingredients and stir until smooth. 2. Preheat skillet and spray with cooking spray (or wipe down with olive oil). 3. Lay one tortilla into hot skillet and put 1.5 slices of cheese on top of it, then sprinkle with a bit of the parm/romano cheese 4. Arrange the chicken strips over the cheese on the tortilla, then put the rest of the cheese slices and a bit more parm/romano cheese on top. 5. Spread the other tortilla with sauce, and put that (sauce-side down) over the tortilla with chicken/cheese in the skillet. Flip it over, so the other side warms up/cheese melts (a minute or so), and take it out. 6. I sliced mine into four pieces with a pizza cutter.
Here's the nutrition info: Calories: 330 Fat: 5-7g Protein: 35 Carbs: 35 Fiber: 15

Need an Energy BOOST??

Who doesn't need to re-charge every now and again?? Quick and easy ways to boost your energy levels:

1. STRETCH OUT. Fresh oxygen to your muscles, along with added blood flow may help you during that after noon slump. Take a deep breath, raise your arms above your head, exhale while bending forward and reaching for your toes. Inhale as you rise up again. Repeat and few times and your on your way again.
2. Get JUICED. Veggie juice is rich in vitamins and minerals. Thiamine (vitamin) aids in the conversion of carbs to energy and potassium help nerve impulses send your body a wake up call.
3. Pump IRON. Although exercise will help, that not what we are talking about here. Low energy may be a direct of low iron in your blood. Iron minerals help your blood absorb oxygen. Red meat in not the only way to get a boost; foods rich in vitamin C help maximize absorption. Think, seafood, whole grains, dark green veggies, coupled with fruits and berries.
4. CHANGE YOUR BULB. In-door lighting lacks blue light. Blue light stimulates your brain. Try opening your blinds or getting outside for a few minutes each day. The blue light rays come directly for the sunshine its self.
5. USE YOUR NOSE. Although coffee and tea can give you a quick boost, you will eventual crash. Just the aroma of roasted coffee beans activates brain activity. Try switching your brew for a smelling jar.
6. GET WATERED DOWN. Try Switching your afternoon caffeine or chocolate fix for a nice tall glass of cold water. Try stopping for just a few minutes and sitting down with a cold drink, it will actually give you the kick you need.
7. GIVE UP THE PILL. A good nights sleep can't be bought. Popping a pill to get some extra sleep may leave you feeling more drowsy the next morning - which seem counter productive. Before going to sleep try to wind down. Sip a warm drink, read a book, or just relax before head off to bed.

Belly FAT

Belly fat is a major concern for both men and women, "How do I loose it?" is the big question. Whether it be from over eating, having babies, stress, or lack of exercise you can get a flat tummy again. No, Im not saying that all the extra skin or the stretch marks are going to disappear but I am saying that with a lot of blood, sweat and tears all of you can have nice abs.

Abs are the direct result of the foods you eat...yes some people have the "love handle"gene but that means you have to work a little harder at your nutrition. If flat, nicely sculpted abs are what you are going for the kind of carbs going into your body must be complex and in moderation. Your breads, pastas and starchy carbs are definitely not friendly to your mid-section. These carbs, complex or not, must be cut out early in the day, and must be limited. Although we need carbs for energy, you have to look at which point in your day you would most benefit from those carbs. Early in the morning to give you that boost for your day and before a hard workout are when your carbs are most beneficial. VEGGIES VEGGIES VEGGIES these are the "six pack" friendly carbs!!!

After your diet is on line and your body is a fat burning machine, which it will be very soon, you must look at your cardio. All the crunches, sit-ups, and leg lifts in the world are not going to flatten out that stomache if there is a layer or fat over the top of those muscles. Cardio will burn the fat off and aid in your nutrition program. Cardio of any kind is great...mixing up the cardio and using core movements in your cardio regiment are the keys. Boot camp is the perfect place to find these type of exercises. If done properly all the movements done at boot camp are core movements and heaven only knows that its a killer cadio session. Focus on keeping those abs tight, belly buttons sucked in, and breathing as slow and deep as possible. Other ab engaging cardio would include running, in-line skating, hiking, rowing, and swimming. There are so many great kinds of cardio I can list them all.

We all want great abs!!!! And the key to getting them is nutrition and cardio. Bottom line. Keep up the hard work and it will pay off. Keep those boot camp rules in your head and your goal of that nice flat mid section in your mind at all times and you will get what you want. You will be driven to pick out the right foods and be more motivated when it come to your cardio session!!

COOKIES COOKIES COOKIES

These really are very GOOD my kids love them!!! I love them.
Good for You Cookies
1 ¾ C whole wheat flour or oat flour
1 teaspoon baking soda
½ teaspoon salt
1 teaspoon cinnamon (I use A LOT More)
½ C organic sugar or splenda
1 ¼ C packed dark brown sugar (I don’t pack it)
½ C GreatNorthern Beans (pureed)
½ C unsweetened applesauce
2 egg whites
1 Tablespoon Vanilla Extract
2 ½ C oats ( add more if u like a heavier cookie)
2 C chocolate chips/ apples
½ C wheat germ
Cook 375 for 8-10 mins
**this is the recipe, I don’t measure everything exact…**

Calorie Counter

I choose to use the website calorieking.com to count my food calories. The only problem I found is that I wasn't always able to log on right away to make sure I was getting accurate portions or accurate calorie counts for the foods I was choosing to eat. So one afternoon I had a spare hour so I spent it entering in foods I ate and then cutting and pasting them into a chart. Here is the chart that I use most of the time; I would suggest you take some time to make you one as well just so you are accurate and you have the foods in your chart that you like to eat. (when I pasted this in it doesn't show the chart, but the 1st set of number is the calories, 2nd set is the protein, and 3rd is the carbs. At boot camp we only need to count calories (the 1st set of numbers)... I hope this is somewhat helpful, keep in mind that I am eating 1200-1600 calories a day so these ore portions I use if you eat more you may want to eat bigger portions instead of more meals, again that is up to you as long as you are hitting your calories!!!

Milk (skim) 8oz
91
9
12
Cottage Cheese (lowfat) 1/2c
90
12
5
Yogurt singles size
118
6
24
String cheese
80
7
1

Ezekiel Bread 1 slice
80
4
15
Whole Wheat Pasta 1c
175
8
37
Wheat Bread
120
5
20
Brown Rice 1/2c
109
2
23


Apple (med)
71

19
Banana (med)
107

27a
Orange (med)
62

15

Nectarine
60
1
14
Plum
30

8
Watermelon
Diced 1c
46

12
Strawberry each
4

1

Broccoli 1c
20

4
Carrots baby each
4

1
Asparagus 4 spears
13
1
3
Beans ½c
18
1
4
Corn 1/2c
77
3
18
Sweet Potato 1c
141
2
27
Green salad 3c
20
1
3

Chicken 3oz
147
27

Steak 4oz
202
31

Pork 3oz
204
24

Turkey 3oz
134
26

Tuna ½ can
46
21

Eggs 1
65
6

Protein Shake (milk+1scoop) = 181
Protein Shake (water+1 scoop) = 90

What about my cravings??

This is some information I found very interesting and entertaining. We all crave foods and there is usually a reason behind it, find your carving, and try the alternative; did it work???

Using Food to Control Cravings Published in "I'm Gonna Do it" thread, page 11, August 28, 2006

* If you are craving CHOCOLATE, your body may be low in MAGNESIUM Try eating more raw nuts and seeds, legumes, fruits. * If you are craving SWEETS, your body may be low in CHROMIUM. Try eating more broccoli, grapes, cheese, dried beans, calves liver, chicken.
* If you are craving SWEETS, your body may be low in CARBON. Try eating more fresh fruits.
* If you are craving SWEETS, your body may be low in PHOSPHOROUS. Try eating more chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes, grains.
* If you are craving SWEETS, your body may be low in SULFUR. Try eating more cranberries, horseradish, cruciferous vegetables, kale, cabbage. * If you are craving BREAD & TOAST, your body may be low in NITROGEN. Try eating more high-protein foods: fish, meat, nuts, beans.
* If you are craving OILY/FATTY FOODS, your body may be low in FAT or low in CALCIUM. If you are meeting your good fat requirements, try eating more mustard and turnip greens, broccoli, kale, legumes, cheese, sesame.
* If you are craving COFFEE & TEA, your body may be low in PHOSPHOROUS. Try eating more chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes.
* If you are craving COFFEE & TEA, your body may be low in SULFUR. Try eating more egg yolks, red peppers, muscle protein, garlic, onion, cruciferous vegetables.
* If you are craving COFFEE & TEA, your body may be low in NaCl (SALT). Try eating more sea salt, apple cider vinegar (on salad).
* If you are craving ALCOHOL or RECREATIONAL DRUGS, your body may be low in PROTEIN. Try eating more meat, poultry, seafood, dairy, nuts.
* If you are craving ALCOHOL or RECREATIONAL DRUGS, your body may be low in AVENIN. Try eating more granola, oatmeal. * If you are craving ALCOHOL or RECREATIONAL DRUGS, your body may be low in CALCIUM. Try eating more mustard and turnip greens, broccoli, kale, legumes, cheese, sesame.
* If you are craving ALCOHOL or RECREATIONAL DRUGS, your body may be low in GLUTAMINE. Try eating more glutamine powder (a supplement) for withdrawal, raw cabbage juice.
* If you are craving CHEWING ICE, your body may be low in IRON. Try eating more meat, fish, poultry, seaweed, greens, black cherries.
* If you are craving SODA & CARBONATED DRINKS, your body may be low in CALCIUM. Try eating more mustard and turnip greens, broccoli, kale, legumes, cheese, sesame.
* If you are craving SALTY FOOD, your body may be low in CHLORIDE. Try eating more raw goat milk, fish, unrefined sea salt.
* If you are craving ACIDIC FOODS, your body may be low in MAGNESIUM. Try eating more raw nuts and seeds, legumes, fruits.
* If you are craving LIQUIDS RATHER THAN SOLIDS, your body may be low in WATER. Try to drink more water flavored with lemon or lime. You need 8 to 10 glasses per day and more when it's hot or you are exercising!
* If your cravings are PRE-MENSTRUAL, your body may be low in ZINC. Try eating more red meats (especially organ meats), seafood, leafy vegetables, root vegetables.
* If you are HABITUALLY OVEREATING, your body may be low in SILICON. Try eating more nuts, seeds; avoid refined starches.
* If you are HABITUALLY OVEREATING, your body may be low in TRYPTOPHAN. Try eating more cheese, liver, lamb, raisins, sweat potato, spinach.
* If you are HABITUALLY OVEREATING, your body may be low in TYROSINE. Try eating more Vitamin C supplements or orange, green, red fruits and vegetables.
* If you suffer from a LACK OF APPETITE, your body may be low in VITAMIN B1. Try eating more nuts, seeds, beans, liver and other organ meats.
* If you suffer from a LACK OF APPETITE, your body may be low in VITAMIN B3. Try eating more tuna, halibut, beef, chicken, turkey, pork, seeds and legumes.
* If you suffer from a LACK OF APPETITE, your body may be low in MANGANESE. Try eating more walnuts, almonds, pecans, pineapple, blueberries.
* If you suffer from a LACK OF APPETITE, your body may be low in CHLORIDE. Try eating more raw goat milk, unrefined sea salt.
* If you are craving TOBACCO, your body may be low in SILICON. Try eating more nuts, seeds; avoid refined starches.
* If you are craving TOBACCO, your body may be low in TYROSINE. Try eating more Vitamin C supplements or orange, green and red fruits and vegetables.
Compiled by Colleen Huber with additional credit to: 1. Lectures, Cheryl M. Deroin, NMD, Southwest College of Naturopathic Medicine, Spring 2003 (healthy food recommendations) 2. Benard Jenson, PhD, The Chemistry of Man B. Jensen Publisher, 1983 (deficiencies linked to specific cravings and some food recommendations)