I hope your new year is shaping up nicely!

We have had snow, rain, crazy wind and there's more of that to follow.

In regards to the bootcamps the next start date is Feb 6th....

Are you getting started on the New years Resolutions or have you given up?? Either way come out to the bootcamp and let's get you started for the year to a fitter you. Visit http://www.newimagebootcamp.com/ to register for the bootcamp....

Cauliflower Crust Pizza Serves 2; Adapted from Your Lighter Side. Ingredients: 1 cup cooked, riced cauliflower 1 cup shredded mozzarella cheese 1 egg, beaten 1 tsp dried oregano 1/2 tsp crushed garlic 1/2 tsp garlic salt olive oil (optional) pizza sauce, shredded cheese and your choice of toppings* Directions: To "Rice" the Cauliflower: Take 1 large head of fresh cauliflower, remove stems and leaves, and chop the florets into chunks. Add to food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it. (If you don't have a food processor, you can grate the whole head with a cheese grater). Place the riced cauliflower into a microwave safe bowl and microwave for 8 minutes. There is no need to add water, as the natural moisture in the cauliflower is enough to cook itself. One large head should produce approximately 3 cups of riced cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to one week. To Make the Pizza Crust: Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray. In a medium bowl, stir together 1 cup cauliflower, egg and mozzarella. Add oregano, crushed garlic and garlic salt, stir. Transfer to the cookie sheet, and using your hands, pat out into a 9" round. Optional: Brush olive oil over top of mixture to help with browning. Bake at 450 degrees for 15 minutes. Remove from oven. To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until cheese is melted (approximately 3-4 minutes).

Enjoy! *Note that toppings need to be precooked since you are only broiling for a few minutes. Arran

PS... Know anyone who is looking to buy or sell a home?? Give me a call and I would love to help them out. I offer a $500 or 6 month free bootcamp referral fee. Visit http://www.newimagehomesales.com/


New Image Bootcamps Inc.
Arran McLellan
ph 250.884.3980
f 250.294.3884
info@newimagebootcamp.com
http://www.newimagebootcamp.com/
"Its NEVER too late to start building your New Image"

Christmas Bootcamp Discount and Healthy Recipe

I hope everyone is having a great start to the holiday season.

The events are taking place and it is a time to enjoy. The bootcamp starts this month on DEC 12th. www.NewImageBootcamp.com

This month the bootcamp will be 50% OFF for the christmas bootcamp, so take advantage.

Healthy Recipe! Here is a really quick and healthy breakfast or anytime recipe.

Blueberry Pancakes: Ingredients:¼ cup whole oats¼ cup egg whites¼ low fat cottage cheese¼ cup frozen blueberriesCinnamon

Method: 1.Take oats, egg whites and cottage cheese and put into a blender – mix

2.Spray large fry pan with Pam cooking spray and put on low to medium heat

3.Pour mixture into fry pan.

4.Take blueberries and sprinkle on top

5.Take cinnamon and sprinkle on top

6.Cook like a regular pancake flipping gently only once. These can be made in batches and rolled up in saran wrap. They store great in the fridge (2-3 days) and are a quick grab for on-the-go people. Go great in lunches and are very filling. Modifications: Omit blueberries and add ham, bran, strawberries, protein powder etc.

Enjoy!

PS.... Have any real estate questions? Looking to buy or sell? Call me today to find out how you can earn $500 or 6 months free bootcamp, if you refer a friend who buys or sells a home. www.NewImageHomeSales.com

Nutritional Road Tips and Bootcamp Discount.....

Nutrition Road Tips

• Always drink plenty of water, particularly if you’re flying.
• Conjure up a healthy meal in your mind prior to entering a restaurant, and stick to your plan as closely as possible.
• Try to eat at least three times per day to keep you from feeling famished and overindulging at any one time.
• Pick up portable, healthy snacks at a local market so you won’t be caught hungry in front of the mini-bar.
• Go ahead and splurge on regional dishes or local cuisine, but balance your diet by choosing lower-calorie foods at other meals.

Bootcamp starts Nov 14th and is one class from 5:30-6:30pm and spots are almost all gone so register today at www.NewImageBootcamp.com the bootcamp is 50% OFF or $98 for the camp.....

Fun with the BBQ!!

Summer Cooking Tip #1
Serve dessert between your bbq meat and the baked potato as it takes some time to arrive!!

Summer Cooking Tip #2
Check those hamburgers for pinkness before serving!!! Or you might see double!! Only good if your short on beer!


Workout for the day!!

Run 800m or 3-5mins
- Pushups 20
- Situps 20
- Lunges 20
- Plank 2mins
- Squat jumps 20
- Burpees 20

Repeat 3-6x


Enjoy!!

PS....I will create some videos this weekend to post to the workouts.

Warm weather and healthy drink ideas!!‏

Quick Home Workout!
50 Squats
50 pushups
50 situps
50 tricep dips
50 lunges
50 arm curls

Run for 5 min Repeat 3-6x

Awesome Drink Ideas
Vodka and cranberry juice
Gin and lime juice
Dark Run and Coke

Well for the healthy drink... Protein powder, mix in flax seed, banana, yogurt, and peanut butter. Mix up in the blender and your good to go. Sub in instead of chips or candy!

2 awesome bbq recipes!

I hope everyone is having an awesome Canada Day Long Weekend!

I am now 28!!

Feeling younger everyday!

I have two great recipe which I think you would love to have for a bbq~!

Chicken Pasta Salad! and Black Bean and Corn Salad!

Black Bean and Corn Salad

Awesome Summer recipe to go with bbq!

Ingredients:

1/3 cup fresh lime juice
½ cup olive oil
1 clove garlic
1 tsp salt
1/8 tsp ground cayenne pepper
2- 15ounce cans black beans, drained and rinsed
1 ½ cups corn kernels
1 avocado – peeled, pitted and diced
1 red bell pepper, chopped
2 tomatoes, chopped
6 green onions, thinly sliced
½ cup chopped cilantro (optional)


Directions

Place Lime juice, olive oil, garlic, salt, and cayenne pepper in a small container. Cover with a lid and shake until the ingredients are mixed well.

In a salad bowl, combine the beans, corn, avocado, bell pepper, tomatoes, green onions, and cilantro. Shake lime dressing and pour it over the salad. Stir salad to coat vegetables and beans with dressing and serve!

Chicken Pasta Salad

Ingredients;

2 cups penne or rotini pasta
2-3 cups of chicken, meat chopped
½ cup diced celery
½ cup diced red bell pepper
3 green onions, thinly sliced
1 med dill pickle, finely chopped
¾ cup mayo
2 tbsp cider vinegar
2tsp honey
1 tbsp Dijon mustard
Splashes of Tabasco Sauce and Worcestershire Sauce
1 tbsp chopped fresh parsley

Directions;

Cook the pasta in a generous amount of boiling water until, just tender.

Drain well, cool in ice-cold water and then drain well again.

Place the pasta in a large bowl

Add the remaining ingredients and toss to combine.

Cover and refrigerate until ready to serve.


Per serving: 300 Calories, 12.8g protein, 10g fat(1.5sat), 17g carbohydrates, 1.5g dietary fibre, 48mg cholesterol, 78mg sodium.




Arran McLellan

Thrusters 101

Watch It!

http://www.viddler.com/explore/ArranMcLellan

Enjoy the sun and remember 6-8 small meals per day!

Don't have time to workout!? Visit www.3MinuteWorkouts.com

Stick to a food plan which has a ton of fruits and veggies and lean meats, such as chicken and turkey.

Use a smaller plate when you eat such as a salad plate to control portion sizes.

Enjoy,

Arran

PS.....Refer me someone who wants to buy or sell a house and I will pay you $500. Ask me for details!

News June 08/11 - Summer Get Fit Tips!

I hope you are enjoying the sunny weather and are looking forward to the upcoming weekend!

Fit Tips!

“Periodizing” your training is the key. Instead of doing the same routine month after month, you change your training program at regular intervals or “periods” to keep your body working harder, while still giving it adequate rest.

For example, you can alter your strength-training program by adjusting the following variables:

• The number of repetitions per set, or the number of sets of each exercise
  The amount of resistance used
  The rest period between sets, exercises or training sessions
  The order of the exercises, or the types of exercises
  The speed at which you complete each exercise

There are many different types of periodized strength-training programs, and many are geared to the strength, power and demands of specific sports. The most commonly used program is one that will move you from low resistance and a high number of repetitions to high resistance and a lower number of repetitions.
Such a program will allow your muscles to strengthen gradually and is appropriate for anyone interested in general fitness.

Healthy Eating!
Huevos Rancheros Verdes
Serves4
Prep Time30 min.
Total Time30 min.

Huevos rancheros or “ranch eggs” is a classic Mexican dish that is great for a quick dinner. Traditionally, it’s made with a red tomato-based sauce. Here we use tart and tangy green salsa instead. Serve with: brown rice and slices of avocado.
INGREDIENTS
1 1/2 cups very thinly sliced romaine lettuce1 scallion, sliced2 tablespoon chopped fresh cilantro3 teaspoons canola oil, divided2 teaspoons lime juice1/4 teaspoon salt, divided1/4 teaspoon freshly ground pepper, divided1 15-ounce c pinto beans, rinsed1/2 cup prepared green salsa, (see Tip)8 6-inch corn tortillasCanola oil cooking spray3/4 cup shredded sharp Cheddar cheese4 large eggs
COOKING DIRECTIONS
Step 1 Preheat oven to 400°F.

Step 2 Combine lettuce, scallion, cilantro, 1 teaspoon oil, lime juice, 1/8 teaspoon salt and 1/8 teaspoon pepper in a bowl; set aside. Combine beans and salsa in another bowl.

Step 3 Coat both sides of each tortilla with cooking spray. Place tortillas on a large baking sheet in 4 sets of overlapping pairs. (Each pair should overlap by about 3 inches.) Spread about 1/3 cup of the bean mixture on top of each pair of tortillas and sprinkle with 3 tablespoons cheese each. Bake until the beans are hot and the cheese is melted, about 10 minutes.

Step 4 Meanwhile, heat the remaining 2 teaspoons oil in a large nonstick skillet over medium heat. Crack each egg into a small bowl and slip them one at a time into the pan, taking care not to break the yolks. Season the eggs with the remaining 1/8 teaspoon salt and pepper. Reduce heat to medium-low and cook undisturbed for 5 to 7 minutes for soft-set yolks. (For hard-set yolks, cover the pan after 5 minutes and continue cooking until the yolks are cooked through, 4 to 6 minutes more.)

Step 5 To assemble, place an egg on top of each pair of tortillas and top with a generous 1/4 cup of the lettuce mixture.
RECIPE TIPS
Tip: Green salsa (sometimes labeled salsa verde or tomatillo salsa) is made with tomatillos, green chiles and onions. Look for it near other prepared salsa in large supermarkets.


Arran

World Record #2 Down!

It was a tough challenge and I made it through!

8898 stepups in 6hr 15mins!

Calf cramps and throw-up, I know, nice.

Looking forward to #3, next June!

World Record #2

Only 13 days.... Then I go for record #2 - 8hrs of stepups!

I am training steps every second day and I am feeling good. I do have a slight hip flexor injury and I am still training, just being mindful of the hip flexor.

1.5hr of stepups done today! 2250 steps done, 13 days till record!


Train hard....

Arran

How to Eat!

How do you Eat?

Do you know what to eat?

These questions need some clarification.

Eating 6-8 small meals per day is a great way to speed up that metabolism and burn extra calories. How? When you eat your body digests the food, this process fires up the metabolism and creates some fat burning.

So would it make sense to eat more frequently, to create this fat burning effect more often throughout the day? You bet!

What to eat is another common item which is pondered. It is important to eat low glycemic, high fibre foods as often as possible. Low glycemic, high fibre foods, create a full feeling and sustain your glucose stores at healthy level.

Low glycemic options include... Fruits/Veggies. Legumes, Beans, Whole Grains, Nuts, Popcorn, Oatmeal etc..


Try adding these foods in your food plan to reduce weight, tone up and feel healthier!


Arran

SUNNY with Burpees!

It is finally getting sunny out there! Weather is great and the temp is warming up.

It is a good time to start getting in shape and getting that stubborn body fat melted off the body!

If you are serious about losing the weight and really want to make a difference in the size of clothes that you are wearing then listen up.....

You can't do it by exercise alone..you MUST eat right!

Tips for eating Right.

Enjoy a variety of fruits and veggies and eat as much as you can.

Enjoy low soluble foods, high fibre foods. Oatmeal, grapefruits, popcorn etc..

These foods fill you up and sustain the full feeling for a period of time.

Cut the fat out of the diet as much as possible, low fat options and no fat options.


Work with these tips and get 30-60mins of activity a day and your on your way to a fit and healthy lifestyle.

Please visit www.NewImageBootcamp.com or www.3minuteworkouts.com

Arran

Exercise Tips!

Exercise Tips!

Cellulite. We all know what it looks like, but misconceptions prevail. The first thing you should know is that, in the true medical sense, cellulite is simply plain old fat. Yet it does have one defining characteristic—a dimpled, cottage-cheese, orange-peel look.

Here’s why: Everybody has connective tissue that separates fat cells into compartments. While men tend to have horizontal or crisscross patterns to those compartments, women’s compartments have a honeycomb appearance, giving fat a greater chance to protrude or bulge, hence the cottage-cheese effect.

As a result, women are more likely to develop cellulite than men, mainly around the hips and thighs. However, men can develop the condition, too. Although cellulite becomes more noticeable with age, largely because the skin gets thinner over time, it generally strikes individuals in their 30s. Of course, not everybody will develop cellulite in their lifetime. That’s because genetics determines where your fat cells are and how many fat cells you have. Activity level is another crucial factor associated with cellulite. If you exercise regularly, you’ll decrease your odds of developing cellulite, or if you do, the dimpled look won’t be quite as pronounced.

To a lighter note!
Blueberry-Lime Margarita

Serves2
Prep Time10 min.
Total Time10 min.
Frozen limeade adds zing to this stellar blueberry margarita.

INGREDIENTS
2 cups ice
1 cup frozen blueberries
1 cup blueberry nectar
1/4 cup seltzer
2 tablespoon frozen limeade
1 tablespoon lime juice
3 ounces tequila, optional
1 lime wedge
Coarse salt

COOKING DIRECTIONS
Step 1 Combine ice, blueberries, blueberry nectar, seltzer, limeade, lime juice and tequila, if using, in a blender and blend until smooth. Rub rim of 2 glasses with lime wedge and dip in salt. Divide the margarita between the prepared glasses and serve.


Now you can't say I don't give you drink recipes!!

Enjoy and please forward any recipes you like to me so I can include them into the newsletter.

Thanks,
Arran.

May 5th - Summer is coming!!

We are now into May and Summer is around the corner!

Time to ramp up the cardio and eat right!

Eating right is a combination of the following......

Proteins at every meal, less salt(sodium) at each meal, less fat content at each meal.

Work on those three things first.

Exercise Tips

Don't do too much the 1st two weeks. Work up to it!

Your intensity needs to increase, don't lift the same weights or stick to the same cardio ( your body becomes to efficient = no results)

May 1st - Sunny and warm!

Workout for the day:

30 pushups
30 situps
Run 4mins

Repeat 3-6x

Enjoy this workout.

7 Brain-Building Ways to Exercise
1.Walk or ride your bicycle to work.
2.Try a new sport or fitness activity.
3.Change your exercise with new activities, routes, and formats.
4.Do mentally-challenging activities like dancing or racquet sports.
5.Follow your cardio workout with balance exercises.
6.Play soccer or basketball with your kids.
7.Walk, run, or climb stairs on your lunch break.

Warm Weather??

Where is the warm weather? We have had a few nice days here and there, however for the most part the weather has stayed fairly poor.

Workouts to cheer you up!!

20 bicep curls
20 squats
20 situps
20 tricep extensions
20 shoulder press
20 lunges

Enjoy the workouts and give me feedback!

Visit http://www.NewImageBootcamp.com

Spring is here!

Spring has sprung and it is time to get those treadmills and elliptical working! Time to work on getting in shape for the summer months to come! Here is a great starting workout for you: Skip 1 min Squats 25 push ups 25 lunges 25 Skip 1 min Enjoy this workout and repeat it 5-10x Arran

Family Run/Walk for Baby Molly!

Arran McLellan & Family of New Image Bootcamps Inc. in Victoria, B.C. have announced a fundraiser to be held at 921 Beckwith Ave, at the Beckwith Park. Scheduled for Saturday, January 8th 2011, beginning at 10:30am lasting until 11:30am.

The fundraiser will feature a Family Fun Run/Walk around the pond at the park. Admission is by donation, which can be bottles or funds, with the proceeds going to the Baby Molly Fund. Please make cheques out to Molly Campbell Trust. Refreshments will be provided.

For info on Molly's story visit http://www.molly-campbell.com