| July 22, 2009 |
DIY Boot Camp!
The ladies at boot camp work HARD, that’s for sure. What do I mean by hard? See for yourself! Here’s the Day One workout for you to try on your own. All you need is a small to medium-size hill to run up and down, and a mat or towel to bust a (sweaty) move on! This should only take you 20 minutes, but remember to cool-down for 5 minutes with some easy stretching (or else you’ll be even more sore and tired than necessary the next day and I’ll have to say I told you so!).
For more boot camp workout ideas and to watch the participants in action, you can visit http://poisehealthandfitness.wordpress.com/.
Day One Boot Camp Workout
(If you don’t recognize an exercise or aren’t sure how to perform it, do a Google search or type the exercise in YouTube and you’ll find out!)
Warm up with a 5-minute jog or fast walk and then do the following dynamic (active) stretches:
10 shoulder shrugs each direction
10 squats
10 knee tucks each leg (balance on one leg and hug your knee to your chest)
30 jumping jacks
Stand at the bottom of that sweet hill you found. You’ll alternate between hill sets and strength sets with the following:
Run uphill, perform 20 backward lunges (each leg counts as one repetition) on top of the hill, run downhill. Repeat 2 more times for a total of 3 times.
Strength set: Run to your towel/mat and perform 1 minute of pushups, then hold a right side-plank for 30 seconds, a left side-plank for 30 seconds, then get up and sit down in a squat position and hold for 1 minute while punching your arms out in front of you (pretend you’re boxing!).
Run uphill, perform 30 jumping jacks on top of the hill, run downhill. Repeat 2 more times for a total of 3 times.
Strength set: Hold in plank position for 1 minute (if you need to take a short break, do so and then get right back into it), then perform bicycle crunches for 1 minute, then 1 minute of mountain climbers (slow motion is fine for beginners, speed it up for an advanced version).
Cool Down and stretch! You’re done!
Smoothie Makeover!It’s the time of year when smoothies make their existence known. But remember: Just because you order a smoothie at Jamba Juice doesn’t mean it’s healthy. Especially considering the nutritional stats in many store-made smoothies often add up to equal a full meal AND dessert! How to skirt around that? Make your own at home! Here are three of my favorite – I just add or subtract ingredients to each one now and again to mix ‘em up. Read on and drink up! STRAWBERRY PAPAYA BREAKFAST SHAKE Directions: Nutritionals per serving: 117 cal, 0g fat, 2mg chol, 78mg sodium, 24g carb, 1g fiber, 6g protein BANANA & HONEY SMOOTHIE Directions: Nutritionals per serving: 333 cal, 6.3g fat (0g saturated), 0mg chol, 106mg sodium, 58.8g carb, 6.8g fiber, 9.7g protein BLUEBERRY BANANA SMOOTHIE Directions: Nutritionals per serving: 310 cal, 6g fat, (2g saturated), 0mg chol, 130mg sodium, 56g carb, 6g fiber, 13g protein |
Meet the Trainer
Crystal is a certified personal trainer through the National Sports and Conditioning Association (NSCA). She has a passion for helping others live a healthy lifestyle and coaching them to push their limits beyond what they think they are capable of.
