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Boot Camp 12.20.13

Treadmill Tabata:

20 sec run followed by 10 sec rest x 8 = 4 minutes

Directions:

Perform as many rounds as possible of each group of exercises in 4 minutes.  Complete a treadmill Tabata before starting the next circuit.

Exercises:

A. BB Hip Thrust x 8

B. BB Bent Over Row x 8

C. BB Squat Press x 8

 

1. DB Chest Supported Row x 8 

2. DB Incline Fly x 8

3. DB Reverse Lunges x 8

 

D. Dynamic Squats x 8

E. Mt. Climbers x 8

F. Jumping Jacks x 8

 

4. KB Swing x 8

5. KB Squat x 8

6. KB Pull Over x 8

 


Posted December 22, 2013

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Storm Fitness
365 E. Linnerud Dr.
Sun Prairie, WI 53590

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12 Days of Christmas Boot Camp Workout

Warm-Up:

Half mile walk or run on the treadmill

 

Directions:

Perform specified number of repetitions for each exercise listed.  Start by completing the first exercise. The next round starts with the first exercise again followed by the second, the third round starts with the first exercise followed by the second, then third exercise. Continue in this pattern until you have completed a round with all 12 exercises.

Exercises:

10 Hip Presses

20 sec Plank

3 Push-Ups

4 Super Mans

5 DB Squat Press

60 sec Run

7 DB Bent Over Row

8 Lateral Lunges

9 Jumping Jacks

10 Reverse Lunges

11 Burpees

12 Mt. Climbers


 


Posted December 22, 2013

Thank you for visiting our blog.  Visit us in person and try your first boot camp class for free!
Storm Fitness
365 E. Linnerud Dr.
Sun Prairie, WI 53590

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Chicken and Rice Bake

Chicken and Rice Bake

Chicken and rice was a longtime kid favorite.  It gets a bad rap because of its’ high fat and sodium content.  Making a few minor changes will decrease the bad fat and increase its’ nutritional value!

This would be an excellent post workout meal.  Loaded with a perfect blend of complex carbohydrates and lean protein to help replenish glycogen stores and help muscles repair themselves.  Enjoy!

Ingredients:

1 cup uncooked brown rice or quinoa

1 can drained and rinsed garbanzo beans

1 can drained and rinsed red kidney beans

½ cup fresh or frozen green beans

1 tsp dried basil

1 tsp dried oregano

1 – 2 cloves minced garlic

2 boneless skinless chicken breasts

2 tbsp extra virgin olive oil

¼ tsp sea salt

¼ tsp ground black pepper

Directions:

Preheat oven to 425°F.  Cook rice according to package directions.  Mix cooked rice with beans, herbs, garlic and 1 tbsp olive oil.  Transfer mixture to a 9 x 13 baking dish.  Top with chicken breasts.  Season chicken with more olive oil plus salt and pepper.  Cover with foil and bake for 45 minutes.  Remove foil for the last 10 minutes of bake time.



 


Posted November 8, 2013

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Storm Fitness
365 E. Linnerud Dr.
Sun Prairie, WI 53590

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Boot Camp 10.17.13

Machine Leg Press x 10
Machine Leg Curl x 15
Machine Hip Abduction x 20

Cardio 2 Minutes, REP = 13-17

Skater Jumps  x 20
Jump Lunges or Rev Lunges x 15
Jump Squats or BW Squats x 10

Cardio 2 Minutes, REP = 13-17

Plate Squat x 10
Plate Hip Thrust x 15
Plate Step-Ups x 20

Cardio 2 Minutes, REP = 13-17

KB RDL x 20
KB Squat x 15
KB Swing x 10

Cardio 2 Minutes, REP = 13-17

repeat from top

Monitor exercise intensity by using an RPE (Borg rating of perceived exertion) scale (6-20) 
http://www.cdc.gov/physicalactivity/everyone/measuring/exertion.html



 


Posted October 22, 2013

Thank you for visiting our blog.  Visit us in person and try your first boot camp class for free!
Storm Fitness
365 E. Linnerud Dr.
Sun Prairie, WI 53590

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Mediterranean Salsa


Heart health and exercise go hand in hand.  Research shows that exercising on a regular basis and eating a diet high in healthy fats, fiber and vitamin rich foods will keep your heart beating strong for years to come.  The Mediterranean diet’s high level of unsaturated fatty acids, fiber, selenium, beta-carotene, calcium, and Vitamin E is a powerful combo when it comes to preventing disease.

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)

The salsa recipe below is very versatile.  Serve as an appetizer with a handful of whole grain pita chips or on top of grilled salmon or chicken breast for a healthy dinner. 

Mediterranean Salsa:

2 cups canned artichoke hearts, drained and chopped
3 roma or plum tomatoes, chopped
2 tbsp red onion, diced
¼ cup black olives, diced
1 clove garlic, minced
2 tbsp basil, chopped
1 tbsp extra virgin olive oil
1tsp red wine vinegar
Sea salt and pepper to taste

Directions:

Ina small bowl whisk together olive oil and vinegar, in a separate bowl mix together remaining ingredients.  Pour dressing over salsa.  Serve chilled or at room temperature.


Posted September 27, 2013

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Flourless Cupcakes


How many times have you wished that you could have your “cake” and “eat” it too?  Admit it! We all wish that we can have the best of both worlds – indulge in yummy treats and still fit into our skinny jeans too!  Next time you are craving something sweet try this delicious variation of the traditional cupcake, which will please both your taste buds and your waistline!  Swapping whey protein powder for the traditional wheat based flour that is standard in the baking world will help stabilize the blood glucose spike that usually happens when you consume sugary foods.  In effect, lowering the amount of insulin released by your pancreas, helping your body to continue to burn fat verses store fat.

Almond Joy Protein Cupcakes

Ingredients:

1 cup canned pumpkin
2 whole eggs
4 tsp sucanat
1 tsp almond extract
6 tbsp ground flaxseed
3 scoops AdvoCare Muscle Gain Chocolate Whey Protein Powder
2 tbsp ground instant coffee
1 tbsp chocolate cocoa powder
2 tsp baking soda

Frosting Ingredients:

1 scoop AdvoCare Muscle Gain Vanilla Whey Protein Powder
½ tsp ground instant coffee
¼ tsp pure almond extract

Instructions:
  1. Preheat oven to 350° F. Line 12 muffin tins or coat with coconut oil.
  2. Blend pumpkin, eggs, almond extract and sucanat in a large bowl until creamy.
  3. Combine protein powder, flaxseed, coffee, cocoa powder and baking soda in a medium bowl.
  4. Mix dry ingredients into wet ingredients.  Divide mixture into muffin tins.
  5. Bake for 15 minutes or until a tooth pick comes out clean.
  6. To make frosting, mix all ingredients in a small bowl.  Slowly add cold water and stir until smooth.  Spread evenly over each cupcake

Nutrients per serving:

Calories – 70
Carbohydrates – 6
Protein – 6
Fat – 3
Fiber – 3
Sugar – 3 


Posted September 7, 2013

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