This is my fav recipe!
I usually have this every morning if not every 2nd morning!
2 cups Plain yogurt Organic
1 Cup Frozen Berries
1 Banana
1 tsp cinnamon
1 tbsp flax, organic/ground and milled
Mix all the ingredients in the blender and you have yourself an awesome smoothie!
Workout for the day!
10 mins as many times through as you can...
-15 pushups
-Running on the spot 30secs
-15 squats
Arran
Friday, July 18, 2008
Monday, July 14, 2008
This workout is awesome!
4rds for time:
Run 400 meters
50 Squats
Make sure you do 4 rds, if you are just starting out do 1-2 rds! If you don't know how far 400meters is then run for about 2min!
Don't forget to try to time yourself and always keep records so you can improve your time which is an indication of improved fitness and a trimmer body!
I will add a recipe to the blog tomorrow...some breakfast ideas!!
Arran
4rds for time:
Run 400 meters
50 Squats
Make sure you do 4 rds, if you are just starting out do 1-2 rds! If you don't know how far 400meters is then run for about 2min!
Don't forget to try to time yourself and always keep records so you can improve your time which is an indication of improved fitness and a trimmer body!
I will add a recipe to the blog tomorrow...some breakfast ideas!!
Arran
Wednesday, July 9, 2008
Thursday, July 3, 2008
When it comes to losing weight and staying in shape there are many important factors to consider!
1. You need to add at least 30mins per day of moderate physical fitness!
2. You need to know for your body how much to eat and what is good to eat for your health!
3. You will need to have a realistic plan of attack to lose the weight! In this newsletter I will provide you with some info on how to eat to lose weight!
Workout of the day!
10 Pushups
10 Situps
9 pushups
9 Situps
Repeat till you get to one pushup, one situp!
Repeat once for beginners
Repeat 2x for intermediate
Repeat 3-4x for advanced!
Don't forget to visit my website www.NewImageBootcamp.com
1. You need to add at least 30mins per day of moderate physical fitness!
2. You need to know for your body how much to eat and what is good to eat for your health!
3. You will need to have a realistic plan of attack to lose the weight! In this newsletter I will provide you with some info on how to eat to lose weight!
Workout of the day!
10 Pushups
10 Situps
9 pushups
9 Situps
Repeat till you get to one pushup, one situp!
Repeat once for beginners
Repeat 2x for intermediate
Repeat 3-4x for advanced!
Don't forget to visit my website www.NewImageBootcamp.com
Thursday, June 26, 2008
Fitness Myths!!
There are a tons of fitness myths that people have heard!
The most common is you have to do aerobic training to burn fat!
Studies have shown that workouts for as little as 20 secs at a time at high intensities burn fat! In fact researchers found that when you trained at high intensity for even 4 mins a day, your body burned calories for up to 2 days later!
It is called EPOC, post exercise oxygen consumption! Your body continues to burn calories for up to 2 days later because of the demand that you created on your cells! The higher the intensity the longer the EPOC lasted!
So visit www.mypyramid.com to learn more about healthy eating and to figure out where your calorie count needs to be! Email or call me if you would like to develop a plan that works for you!
Here is a great circuit,
3 rounds for 5 mins each round!
1. Box jumps onto a 20"step
2. Pushups or Pushpress with 75lbs on a barbell(Shoulder Press)
3. Medicine Ball throws (squat and then throw a med ball 10ft in the air and catch)
4. Squat jumps
5. Sprinting
Each exercise is 1 min long and you can rest 1 min when done the 5min round!
Bootcamps start on June 30th so I will see everyone who is registered then!
To your health,
Arran
The most common is you have to do aerobic training to burn fat!
Studies have shown that workouts for as little as 20 secs at a time at high intensities burn fat! In fact researchers found that when you trained at high intensity for even 4 mins a day, your body burned calories for up to 2 days later!
It is called EPOC, post exercise oxygen consumption! Your body continues to burn calories for up to 2 days later because of the demand that you created on your cells! The higher the intensity the longer the EPOC lasted!
So visit www.mypyramid.com to learn more about healthy eating and to figure out where your calorie count needs to be! Email or call me if you would like to develop a plan that works for you!
Here is a great circuit,
3 rounds for 5 mins each round!
1. Box jumps onto a 20"step
2. Pushups or Pushpress with 75lbs on a barbell(Shoulder Press)
3. Medicine Ball throws (squat and then throw a med ball 10ft in the air and catch)
4. Squat jumps
5. Sprinting
Each exercise is 1 min long and you can rest 1 min when done the 5min round!
Bootcamps start on June 30th so I will see everyone who is registered then!
To your health,
Arran
Saturday, June 14, 2008
Steps to a Healthier Weight
Click here for the Pdf file
http://www.mypyramid.gov/steps/nutrientdensefoodchoices.pdf
Workout
Run 3mins
50 situps
30 pushups
Repeat 3-5x
Click here for the Pdf file
http://www.mypyramid.gov/steps/nutrientdensefoodchoices.pdf
Workout
Run 3mins
50 situps
30 pushups
Repeat 3-5x
Tuesday, June 10, 2008
Awesome Recipe!!
I have been thinking lately about giving out a great breakfast idea....
Here it is Chocolate Lush..
1/4lb Med Firm Tofu
1 Banana
1/2 Pear
1/2 tbsp Hemp Oil
1/2 tbsp Cocoa powder
Sprinkle Sea Salt
Mix the ingredients together in a blender and your on your way to a healthy breakfast!
Exercise for the Day!
Run 800 meters or 3 mins
20 Pushups
20 situps
20 squat jumps
20 burpees or squat jumps again
Repeat 3-5 x
For cardio on your off days make sure you get at least 30-60 mins in!
Pick something you like to do and do interval training, 30 secs fast 30 secs slow!
Arran
Here it is Chocolate Lush..
1/4lb Med Firm Tofu
1 Banana
1/2 Pear
1/2 tbsp Hemp Oil
1/2 tbsp Cocoa powder
Sprinkle Sea Salt
Mix the ingredients together in a blender and your on your way to a healthy breakfast!
Exercise for the Day!
Run 800 meters or 3 mins
20 Pushups
20 situps
20 squat jumps
20 burpees or squat jumps again
Repeat 3-5 x
For cardio on your off days make sure you get at least 30-60 mins in!
Pick something you like to do and do interval training, 30 secs fast 30 secs slow!
Arran
Friday, June 6, 2008
Healthy Eating Checklist!
Do you eat a variety of foods from each of the food groups?
Do you eat the suggested servings from each food group?
Do you eat whole grain and enriched grain products?
Do you eat dark green and orange veggies and orange fruit?
Do you choose lower fat milk products?
Do you choose leaner meats, poultry, fish, as well as beans, peas and lentils?
Do you prepare foods with little or no fat?
Do you ENJOY eating regularly?
Are you active everyday?
These are a few questions to ask yourself to see if you are staying on track when it comes to improved health and fitness!
New Image Exercises!
1.Wind sprints 30secs*10
Rest 30 secs after your 30 sec sprint, repeat 10 times!
2.Situps
Pushups
Squats
Do each exercise 10x and repeat that for 5mins, see how many times you can do it in 5mins!
Advanced Circuit
Pushups 15
Burpies 15
Situps 30
Repeat for 5 mins, see how many rounds you can do!
Do you eat the suggested servings from each food group?
Do you eat whole grain and enriched grain products?
Do you eat dark green and orange veggies and orange fruit?
Do you choose lower fat milk products?
Do you choose leaner meats, poultry, fish, as well as beans, peas and lentils?
Do you prepare foods with little or no fat?
Do you ENJOY eating regularly?
Are you active everyday?
These are a few questions to ask yourself to see if you are staying on track when it comes to improved health and fitness!
New Image Exercises!
1.Wind sprints 30secs*10
Rest 30 secs after your 30 sec sprint, repeat 10 times!
2.Situps
Pushups
Squats
Do each exercise 10x and repeat that for 5mins, see how many times you can do it in 5mins!
Advanced Circuit
Pushups 15
Burpies 15
Situps 30
Repeat for 5 mins, see how many rounds you can do!
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