Tonight I'll be staying after class for a little extra jump rope session.
If you have the time, and aren't training with Marie's 5k program, feel free to stay after for about 12 minutes as I will be jumping rope with you.
We'll be doing the famous Tabata Protocol of 20 seconds all out work and 10 seconds rest for 8 rounds.
See you tonight at 6:45 or so.
Low carb salmon dinner salad
...spinach and romaine and a piece of salmon with balsamic vinaigrette.
I'll keep this short so I don't overload your already busy online day.
This coming Monday, October 10th we begin our next boot camp.
Details, times, prices etc. can all be found here at www.BootCampPasadena.com
Also beginning on Monday Marie will be offering our first ever "Train for a 5k" program. Marie will lead this training program Monday - Thursday at 6:45pm- 7:15pm.
Marie has run over 20 races from 5k's to half marathons.
You will train for 30 minutes and will want to attend twice a week.
This course and training are absolutely free to current members. If you are not a current boot camper but would like to join us, the fee is only $25 for 8 weeks.
Marie will be leading this group with the goal of everyone running as a team in the http://www.christmasrun.com/ on December 10th.
Contact Marie directly at marie@bootcamppasadena.com to reserve your spot and to ask questions.
The weekend is just hours away...but...and I emphasize but...many of you still have one workout to complete.
Those of you who came this morning...nice work. (Those of you who missed...I know who you are.)
Make the best of your time, and get your workout in.
On to today's recipes...
Breakfast
Primal Breakfast Casserole (credit Mark's Daily Apple)
Approximately 4 servings
Instructions:
Sauté sausage, breaking it up into small pieces with a spoon or spatula, until almost cooked through.
Mix the sausage with the rest of the ingredients.
Spoon into a 8×8 baking pan.
When ready to cook, heat oven to 400 degrees. Bake for 45 minutes then cover the pan and bake for 25 minutes more. Let cool 15-20 minutes so the casserole sets before cutting into it.
Lunch
Chicken Stir Fry over greens… (credit Everyday Paleo)
1 package already cooked chicken from Trader Joe’s or 3 -4 cooked and diced chicken breasts
1/2 package of sliced mushrooms
1 head of organic broccoli chopped
2 organic carrots sliced
2-3 green onions (i used 1 giant one from the farmers market…)
1/2 a bag of frozen onions and bell peppers from Trader Joe’s
1 jar of marinated artichoke hearts
1/4 -1/2 cup organic free range chicken broth
grape seed oil
crushed garlic, black pepper, sea salt, and dried basil to taste
2 bunches of greens to your liking (chard or kale is good…)
Chop up your greens and either steam or saute until tender, set aside. In a large skillet, pour enough grapeseed oil in to cover the bottom and heat over medium. Add frozen onions and bells until thawed and add broccoli and carrots. Cook broccoli and carrots until crisply tender and then add remaining veggies, artichoke hearts and chicken. Stir together until warm, add seasoning and chicken broth, stir and simmer for just a couple of minutes. Serve over a bed of greens. Make a double batch and pack in Tupperware for next day’s lunch!
Dinner
Stuffed Zucchini (credit Everyday Paleo)
3-4 large zucchinis
2 pounds ground bison or other ground meat
1 red onion, diced
1 eggplant, peeled and diced
8.5 oz sun dried tomatoes packed in olive oil, finely chopped
1 cup fresh basil, diced
2 tablespoons fresh rosemary, finely diced
4 garlic cloves, minced
1 tablespoon dried oregano,
A splash of balsamic vinegar
Sea salt and black pepper to taste
Preheat your oven to 375. Cut a thin slice of the top of the zucchinis and scoop out the inside of the squash leaving the shell. Drizzle the insides of the squash with olive oil and bake for 20 minutes. While the squash shells are in the oven, start browning your ground meat, when the meat is almost brown, add the onions, eggplant, and diced excess zucchini, and cook until the eggplant is soft. Add the remaining ingredients and cook for another 5-10 minutes. Pull the shells out of the oven and stuff them all as full as possible with the meat mixture. Put the stuffed zucchinis back into the oven and bake for another 30-40 minutes.
This morning we did a challenging bodyweight boot camp workout designed to burn fat, and adding these foods will not only fuel your body for training, but they will also help you to burn fat.
Breakfast
Pumpkin Pancakes, credit-Fast Paleo.com
Preheat griddle or pan to 350. In separate bowls, mix wet and dry ingredient.
Combine wet into dry. Spoon mixture onto griddle and cook 2-4 minutes per side.
Enjoy as is, smeared with more coconut oil, or topped with pure maple syrup and pecans. Mmmm!
Lunch
BLT Salad
Mix mustard, honey and oil to make dressing.
Fry bacon then chop. Slice tomato. Chop lettuce. Toss with dressing. Quick, easy and DELISH!
Dinner
Mexican Stuffed Bell Peppers, credit-Fast Paleo.com
Ingredients
Preheat Oven to 350. Brown beef with 2 Tablespoons Chilli Powder, 1/2 Tablespoon Garlic Salt, 1 Tablespoon Cumin, 1/2 Tablespoon Red pepper, 1 Tablespoon Paprika, 1 Tablespoon Onion Powder, and 1 Teaspoon Oregano.
While it is browning, chop the white onion and cilantro. Add onion and cilantro to the beef and saute another 5 minutes. Half and seed the bell peppers. Take one half bell pepper, finely dice it. Add diced bell pepper, canned tomatoes, 6oz can of tomato paste (if you like ‘em creamy), and olives to the meat mixture.
Spray a glass pan with olive oil and place bell peppers open side up. Push the meat mixture to one side for the pan and tilt it so that any access liquid drains to the other side. Spoon out any excess liquid. fill each pepper with the meat mixture. Bake for 30 minutes.
While they are baking, mash up the avocados and 1 Teaspoon Garlic Powder. When they are done scoop some guacamole on top and use salsa as desired.
Three new recipes to keep you on track for losing fat at Boot Camp Pasadena.
Breakfast
Bacon & Avocado "Sandwiches" (credit, FitBomb.com)
Ingredients
Cook and drain bacon.
Mash up the flesh of half an avocado, and cut up the other half into half-inch cubes. Then mix both halves together in a bowl to get a nice blend of chunky 'n creamy. Flavor it with a squirt or two of lime juice and a generous pinch of Kosher salt.
Lunch
In n Out protein Burger (No cheese though)
Enjoy this treat! I'm not suggesting this be an everyday thing.
Dinner
Liver and onions (credit,Paleo Diet Lifestyle)
This recipe serves 4 people.
Ingredients
Preparation
Today's recipes...
Breakfast
Cinnamon Power Smoothie (via Paleo Digest)
Lunch
Pico de Gallo Chicken Soup (via Paleo Digest)
Dinner
Chilli Egg Bake (via Paleo Digest)
I've thrown around the idea of doing a kids version of "boot camp" for some time.
I'd like to ask you, if you have kids and might be interested in a fun/play version of boot camp, what times and days are best for you?
You can answer me here in the comments, or email me direct.
Maybe you got off track this weekend. Today is the day to get right back in to action.
Today's recipes...
Breakfast
Zucchini Pancakes (credit: Paleo Breakfast)
Ingredients:
- 1 medium size zucchini
- 1 medium size green onion
- 1 large egg
- Salt to taste
- Pepper to taste
- 2 1/2 tablespoons olive oil for frying
Prepare:
- Grate zucchini into a small bowl.
- Finely chop 1 green onion and mix with the zucchini.
- Combine 1 large egg into the bowl and mix thoroughly adding salt and pepper to taste.
-Spoon three mounds of the zucchini mixture into the pan and fry until lightly browned, pressing down to flatten. Flip and while second side is browning.
Lunch
Lettuce Wrap, via PaleoOz.com
Dinner
Paleo Chicken Fajitas, via Paleo Diet Lifestyle.com
Fajitas are a classic in Tex-Mex cuisine and are adored universally by kids and adults alike. The classic fajita calls for skirt steak and is served with a choice of toppings over corn or flower tortilla, but this paleo take on the classic fajita meal is just as delicious without the tortilla. Today, fajitas are also commonly prepared with pork, chicken or shrimp and the usual vegetables include bell peppers and onions. Enjoy making a big batch and pleasing the whole family with this classic do it yourself dinner. This recipe serves about 5 people, but be sure to make more for leftovers.
Ingredients
Preparation
So by now you've reached day two or three depending on how often you train with us.
I'm often asked why I don't take and record these measurements. I used to do it a lot when I first got in to training some 14 years ago. My view on this is that I want you to be in control. I want you to be the one who creates the habits, and not rely on me to track your numbers.
Part of your boot camp experience is to learn and to create these habits for yourself. Our time together is short, but hopefully you'll come away with habits that will serve you for a lifetime.
It's also my part in helping you simplify things. Keeping simple notes anywhere you record your thoughts is the way to go. Don't overcomplicate things. Focus on the bascis.
Your success depends on you following through on these things. I can only suggest, but you've got to take action.
On to today's recipes...
Breakfast
Almond butter pancakes (Mark's Daily Apple)
Snack
2-3 hard boiled eggs
Lunch
Chicken Club Wrap (Mark's Daily Apple)
Ingredients:
3 large lettuce leaves
1 cup cooked chicken (leftovers is best here!), chopped into bite-size pieces
½ cup sliced red pepper
1 plum tomato, sliced
½ avocado
1 tbsp mayonnaise
If you have it on hand, feel free to add in some bacon
Method:
Wash and pat dry the large lettuce leaves. In the center of each leaf, pile all of the ingredients. Top with a dab of mayonnaise, wrap up and enjoy!
Dinner
Easy Chicken Enchilada (Mark's Daily Apple)
Ingredients:
2-3 cups of cooked chicken breast, steak or turkey
1 ½ cups cheddar cheese
¼ cup of cream or half & half
1 scallion
3 egg whites
Enchilada Sauce:
1 8oz can tomato sauce
2 cups water
2 tbsp olive oil
2 tbsp butter
1 tsp cornstarch
½ tsp cumin
½ tsp unsweetened cocoa powder
½ tsp garlic powder
2 tbsp chili powder
First prepare enchilada sauce. In a medium skillet, warm butter and oil. Add all dry ingredients, whisk in two cups of water and tomato sauce. Stir continually until sauce thickens. Adjust spices accordingly and set aside. In a second skillet, heat chicken in a quarter cup of enchilada sauce. Bring to simmer. In a mixing bowl, add eggs and half and half and beat until well blended. Heat up small skillet, spray with non-stick spray and add just enough egg mixture to coat pan. Allow to cook through, about 1-2 minutes. Repeat till all mixture is gone (you should get about 6 crepes). Inside a baking dish, place one of the egg crepes and coat with a small amount of sauce. Add chicken, a small amount of cheese and roll. When all are rolled top with remaining sauce. Sprinkle chopped scallions and cheese on top and bake at 350 for 10-15 min or until cheese melted and bubbly.
This last weekend I had a little bit of "me time" so I spent some of it watching these films on Netflix.
The first is Bigger, Stronger, Faster. One of my favorites for exposing the slimy markeitng that is done to convince us that we need supplements and pills to be happy and lean.
The second is Ingredients,
Third, Fat, Sick, & Nearly Dead
If you'd like updates from me in your inbox, subscribe here.
Morning Boot Camper Cool Down
So today will be your second workout with us.
As some of you heard from your classmates, the first workout can be really tough...and the soreness may be bothering you.
Rolling with the grid, and Epsom salt baths are suggested to reduce the soreness.
Take it one day at a time. Drink plenty of water.
You can do this.
Today's Recipes
Breakfast
Snack
Small handful of almonds and an apple
Lunch
Paleo Chicken Fajitas (credit, PaleoDietLifestyle.com)
Fajitas are a classic in Tex-Mex cuisine and are adored universally by kids and adults alike. The classic fajita calls for skirt steak and is served with a choice of toppings over corn or flower tortilla, but this paleo take on the classic fajita meal is just as delicious without the tortilla. Today, fajitas are also commonly prepared with pork, chicken or shrimp and the usual vegetables include bell peppers and onions. Enjoy making a big batch and pleasing the whole family with this classic do it yourself dinner. This recipe serves about 5 people, but be sure to make more for leftovers.
Ingredients
Preparation
Dinner
Grilled Pork Chops With Tomato Peach Relish (credit, EverydayPaleo.com)
3 large garlic cloves
1 tablespoon extra-virgin olive oil
1 fresh lime, juiced. (Set aside 3 tablespoons for marinade)
4 (3/4- to 1-inch-thick) bone-in rib pork chops (2 1/4 pound)
1 large peach or nectarine
1 pint grape or cherry tomatoes (10 ounces), quartered
2 scallions, finely chopped
1 tablespoon finely chopped fresh jalapeño chile
1/4 cup chopped basil
2 tablespoons chopped mint
2 tablespoons red-wine or cider vinegar
1 tablespoon chili powder (optional)
MARINADE:
1. Mince and mash garlic to a paste with 1/4 teaspoon salt.
2. Transfer to a bowl and stir in oil and 3 tablespoons lime juice.
3. Pour marinade over chops in a glass or ceramic shallow baking dish, then turn to coat. Marinate at room temperature, turning over once, 20 minutes to 1 hour.
RELISH/SALSA:
Chop peach, then toss with remaining lime juice in a medium bowl and let stand 5 minutes.
Stir in tomatoes, scallions, chile, herbs, and vinegar. Let stand while grilling pork.
Prepare grill for direct-heat cooking over medium-hot charcoal (medium heat for gas).
Meanwhile, remove chops from marinade and pat dry, leaving any bits of garlic. Sprinkle chops on both sides with chili powder, 3/4 teaspoon salt, and 1/4 teaspoon pepper (total).
Oil grill rack, then grill chops, covered only if using a gas grill, turning over once and moving to area with no coals underneath if flare-ups occur, until just cooked through, 12 to 15 minutes.
Serve chops with relish. Accept compliments.
And as always, enjoy!
If you are joining us for the first time, a big welcome to you.
Today I've listed a day's worth of Paleo style recipes to get you on the right track. I'll discuss later why I choose the Paleo method, but for now just know that these are great examples of what to eat while you are training with us.
Boot Camp Breakfast (Paleo Style)
Spinach Breakfast Shake
Ingredients:
Directions:
Lunch
Mango Chicken Salad (from my favorite Paleo recipe site, Everyday Paleo.com)
Snack
Larabar (you can get these at Target, Trader Joes, and Whole Foods)
Dinner
Butter Poached Salmon with Warm Tomato Relish (from my favorite Paleo recipe site, Everyday Paleo.com)
There is a proven formula to fat loss, and I am about to expose it.
And no this isn't going to be a long complex essay on counting calories, measuring foods, buying "x" amount of certain "ground breaking" supplements, or other hyped up stories that are meant to sell you something you don't need.
I've broken down the basics in what I call my "sticky note" method. Meaning that the secrets to fat loss can be contained in three simple steps which can be written on a sticky note.
1. Training- Basically move. Challenge yourself. Push yourself beyond what is comfortable. I could get in to specific programs, routines, etc., but for most...it just comes down to moving.
2. Eating- Choose the best quality vegetables, fruits, lean meats, fish, healthy oils, and nuts and seeds. Eat these, and your weight will improve drastically. Depending on how much fat you need to lose, include a cheat day, or cheat meal.
3. Rest and recovery- Sleep...plain and simple. Get enough sleep. Get off the computer, Facebook, etc., and actually make a commitment to sleep. Use a foam roller and get massages.
Any questions?
School has officially begun.
In my own case, my daughter began college last week, and my son began seventh grade today.
(My daughter at SDSU)
If you've been putting off training because you were just too busy this summer, then now is the time to restart.
Our next boot camp begins Sept. 12th..
There are two simple options for a month of training.
1. Attend 3 sessions per week for $147
2. Come twice a week for $97
Each class is approximately forty five minutes long.
These prices are the lowest I've offered in two years and I'm not sure how long they will last.
If you start now, you will lock in that rate until at least the end of the year.
If you are serious about losing that nagging fat, then please contact me. I'm ready to help.
Best, Stephen
P.S. If you have already confirmed your spot with me you can disregard this email...even better is to pass it along to a friend or co-worker who might need a little boost to get moving.
A few days ago I sent out an email motioning special, low prices on my boot camp.
For some reason or another many of you told me that you couldn't open the email.
So let me lay out the prices here. If you decide to join our next camp which begins on Sept. 12th you can sign up for only $147.
That is 12, 45 minute sessions. If you'd like to come only twice a week, that price will be $97.
These prices are the lowest I've ever offered in the two years that I've been running the camps.
Even better is that if you join now, you will lock in that rate until at least the end of the year.
If you are serious about losing that nagging fat, then please contact me. I'm ready to help.
Calendar: Reminder that we won't have classes on Labor Day.
I didn't want to leave the eveing class without posting a video of them too.
Here's a quick sample of how we burn fat in the morning boot camp class.
Over the next few days I'll be posting what I learned from over 20 workshops, lectures, and workouts that I participated in this weekend at the huge IDEA World Conference here at the LA Convention Center.
One of the most important main areas that I wanted to gain more knowledge was about eating, and most specifically how I can help my clients lose fat through the latest research and findings on diet.
One of the biggest challenges I see for my client-athletes is information overload and frustration when it comes to what to eat for fat loss and better health.
Dr. Kara MohrLet's start with some "Diet Dilemma" tips from Dr. Kara Mohr.
Dr. Mohr spoke about "riding the urge wave". She mentioned that our cravings for things ride up and down like a wave. If we can get past that "peak" of the wave oftentimes the craving will pass. She suggested substituting another activity for eating. Some good ideas are, painting your nails, taking a bubble bath, or taking a walk.
Eventually you can build up your resistance to these cravings. She gave a great example of a crying kid in the grocery store. You've seen this scene of the crying kid throwing a tantrum trying to get his way. As parents we know that giving in to the kid is most often not the best choice. If we do, the kid continues this pattern and uses it over and over to get his way. Dr. Mohr compared this to our cravings for bad foods. The less often we give in to these cravings, the stronger our will becomes.
Another tip is to have a "DEP". A designated eating place. I love this!
Create a table and a space that is special for you. Focus on your present mind while eating. This means shutting off the TV, the computer, putting down the distractions and focus on your meal and your conversation with your loved ones. Imagine how this one tip alone can transform your health!
Men and women think very differently. Unfortunately women "have a lot of stinkin thinkin", and lot's of negative thoughts.
She also suggests the "90/10 Rule". Meaning 90% of the time you'll want to eat clean, and 10% of the time you can splurge a little. For some clients she suggests this is a simple way to grade yourself on your eating habits.
The 10 dimes tip. For this tip she has clients start out with 10 dimes in their right pocket. For each negative thought the client has to transfer 1 dime to the left pocket. Think a positive thought, and transfer a dime to the left pocket. Then ask yourself "what time did you go bankrupt?"
So there you are...some great tips from Dr. Mohr to help you on your path.
Would you like to receive email tips like the one above? Join here.