April 27/08

This weather has been crazy lately and we can't wait till the summer weather is here!

Everyone in the bootcamps have been doing awesome with the workouts and we are looking forward to getting everyone in great shape!

Nora and Katie, the contest winners, have been pushing themselves and working hard towards improved health and fitness! I will be providing a month by month look at how the contestants are working towards their fitness goals!

New Image Exercises

Here is a series of exercises you can do to work your entire body!
Do these exersies for 30secs each
1. Situps
2. Pushups
3. Lunges
4. Pushups
5. Squats
6. Situps
7. Situps
Go for a 400meter(2-3mins) run/sprint! Do it at a fast pace! You can sub in running on spot if you don't have an area to run! You do get a better workout if you run outside though!

That'e 1 round, do 2 rounds!

New Image Recipes - Southwestern Rice and Bean Salad!

This is good with barbequed chicken.
2 Cups of cooked rice (about 2/3 cup when uncooked)
1 15oz Can of black beans, drained and rinsed
1 large tomato, chopped
3 oz low-fat chedder cheese, diced into 1/4'cubes

Dressing
1 tablespoon oil, olive/canola
2 tablespoons lime juice, lemon juice, or vinegar
1 tablespoon tace seasoning mix (or 1 teaspoon cumin and 1/8 teaspoon cayenne pepper)

Optional: 2 tablespoons chooped cilantro; 1/4 cup diced onion; salt and pepper

Directions:
1. In a large bowl, mix the rice, beans, tomato, and cheese (and cilantro and onion).
2. In a small bowl, whisk the oil, lime juice, and taco seasoning together. Pour over the rice mixutre and mix well.

Refrigerate until ready to serve. (OR serve it warm)

Servings: 4
Calories: 960
Cal/serving: 240
Carbs 27grams
Protein 15grams
Fat 8grams