If one of your new years resolutions is to eat healthier here is a website that has a bunch of weight watcher approved recipes is skinnytaste.com - all kinds of delicious recipes and beautiful photos too!





Using a crock pot is an excellent way to cut back on time in the kitchen while adding layers of delicious flavor that comes from long, low cooking In a pot.
Here's the link:  skinnytaste

Crock Pot Chicken Taco Chili
Servings: 10

1 onion, chopped
1 16-oz can black beans
1 16-oz can kidney beans
1 8-oz can tomato sauce (used a 16 oz can)
10 oz package frozen corn kernels (used 2 small cans of corn kernels)
2 14.5-oz cans diced tomatoes w/chilies (used a 28 oz can of diced tomatoes)
1 packet taco seasoning
1 tbsp cumin
1 tbsp chili powder (used a bit more as I didn't have any chilies in my tomatoes)
24 0z. (3) boneless skinless chicken breasts
chili peppers, chopped (optional)
chopped fresh cilantro
 
Combine beans, onion, chili peppers, corn, tomato sauce, cumin, chili powder and taco seasoning in a slow cooker. Place chicken on top and cover. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Top with fresh cilantro. Also try it with low fat cheese and sour cream (extra points). 



10 • Size: 10 oz • Prep Time: 5 minutes • Calories: 202 • Points: 4 ww points

WEEK OFF - At Home Workout - Body-Weight Pyramid

Reverse Body-Weight Pyramid

Dynamic Warm-up - 5-10 minutes

5mins - Work continuously until the time is up.

5x Push-ups

5x Burpees

5x Squats

5x V-ups
Repeat until time is up




Active Rest Phase:
5 Minutes Skipping

4mins - Work continuously until the time is up.
5x Push-ups
5x Burpees
5x Squats
5x V-ups
Repeat until time is up

Active Rest Phase:
4 Minutes Skipping

 
3mins - Work continuously until the time is up.
5x Push-ups
5x Burpees
5x Squats
5x V-ups
Repeat until time is up

Active Rest Phase:
3 Minutes Skipping

2mins -Work continuously until the time is up.
5x Push-ups
5x Burpees
5x Squats
5x V-ups
Repeat until time is up

Active Rest Phase:
2 Minutes Skipping

1min - Work continuously until the time is up.
5x Push-ups
5x Burpees
5x Squats
5x V-ups
Repeat until time is up


Cool down and Stretch

How SMART are you? ... Your GOALS that is

HOW SMART ARE YOU?

Have you set GOALS that are 

SPECIFIC, MEASURABLE, ATTAINABLE, REALISTIC and TIMELY?

Specific - A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six "W" questions:

*Who:      Who is involved?
*What:     What do I want to accomplish?
*Where:    Identify a location.
*When:     Establish a time frame.
*Which:    Identify requirements and constraints.
*Why:      Specific reasons, purpose or benefits of accomplishing the goal.

EXAMPLE:    A general goal would be, "Get in shape."

But a specific goal would say, "Attend Bootcamp 3 days a week for 3  months."

Measurable - Establish concrete criteria for measuring progress toward the attainment of each goal you set. When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal.

To determine if your goal is measurable, ask questions such as...How much? How many? How will I know when it is accomplished?

Attainable - When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals.

You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you grow and expand to match them. When you list your goals you build your self-image. You see yourself as worthy of these goals, and develop the traits and personality that allow you to possess them.

Realistic - To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress. A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force. Some of the hardest jobs you ever accomplished actually seem easy simply because they were a labor of love.

Your goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish this goal.

Timely - A goal should be grounded within a time frame. With no time frame tied to it there's no sense of urgency. If you want to lose 10 lbs, when do you want to lose it by? "Someday" won't work. But if you anchor it within a time frame, "by June 1st", then you've set your unconscious mind into motion to begin working on the goal.

T can also stand for Tangible - A goal is tangible when you can experience it with one of the senses, that is, taste, touch, smell, sight or hearing. When your goal is tangible you have a better chance of making it specific and measurable and thus attainable.

 

If you need HELP with creating your own GOALS contact your Cardio-Core Trainer - 

we are here to help you SUCCEED!

Quick No-Equipment Workout

QUICK WEEKEND OR HOLIDAY WORKOUT

Hop and Pops or Burpee's — Perform five jumping jacks and then drop to the floor and immediately do five pushups. Right back up to your feet for five jumping jacks, down for five pushups. There is no rest between jumping jacks and pushups. Perform a total of 20 repetitions for each. It’s OK if you need to perform a modified pushup (knees on floor). This exercise is not as easy as it sounds so if you need to do fewer reps to start that’s OK. You’ll curse me after 20 reps and it’s only the first exercise.



Running in Place — 2 brisk minutes

Wide hand position push ups (Challenge: with feet on chair) — Position yourself on the floor to perform push-ups but place your feet on a chair directly behind you. Place your hands approximately 2 inches wider than shoulder width and perform 12 push ups. If you can’t do these then perform modified push ups with your knees on the floor.

High March — March in place but raise your legs as high as you can. Perform 15 reps each side.

Ski Moguels – Stand with your feet together and keep your knees slightly bent. Jump to the right several feet and then jump a few feet to the left. Make sure to keep the knees and legs together and knees slightly bent. Alternatively you can challenge yourself by jumping over a rolled towel or cone. Perform 20 total reps

Alternate Side Lunge with Toe Touch — Stand with hands extended out to the sides. Then bring your right hand down in the direction of your let foot. Return to the starting position and perform the same movement on the other side (left hand towards right foot). To challenge yourself try a set of dumbells for more resistance. Perform 20 repetitions on each side.

Lunges — Stand straight with your feet together. Place your hands on your hips. Step forward with the right leg and lower the left leg until the knee almost touches the floor. Contracting the quadriceps muscles, push off your right foot slowly returning to the starting position. Alternate the motion with the left leg to complete the set. The step should be long enough so that your left leg is nearly straight. Do not let your knee touch the floor and make sure your head is up and your back is straight. Your right knee should not pass your right foot. You should be able to see your toes at all times. Perform 15 reps on each side.

Double Crunch — Lie on your back on a mat. Bend your knees until your legs are at a 45 degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place hands behind head or over your chest for more resistance. Contracting your abdominals, raise your head and legs off the floor toward one another. Return to the starting position stopping just short of your shoulders and feet touching the floor. Perform as many reps as possible until you can’t perform another.

Flutter Kicks -- Lie on your back with your hands under your hips and chin tucked down on your chest. Raise your legs 6 inches off the floor and then alternately move them up and down in short flutter motions (make sure your legs are fully extended). Perform the exercise for 45 seconds.

Plank – Lie face down on the floor. Make sure your body is fully extended. Bring your arms to the sides of your body and rise up on the elbows (arms bent and fists clenched). At the same time make sure you’re supporting your lower body by resting on your toes. This is a static exercise. Hold the position for 45 to 60 seconds. This is an excellent exercise for upper and lower body strength, and it’s great for the abs. Just make sure your body remains rigid in the air while supporting yourself on your elbows and toes.

Bicycle — Lie on your back and cycle both legs as fast as possible as if riding a bike. Perform the movement for 60 seconds. Believe me it will feel like an eternity.

Skipping in Place – 3 brisk minutes

Have a great weekend!

HIIT vs Interval Training

What’s the difference? Is there a difference?

That’s the basis of a conversation I had with a friend the other day…She said she had been doing 45 minute HIIT (High Intensity Interval Training) workouts…well, that was my first clue that she was a bit off in her definition of HIIT. You see she, like many I suspect, was thinking interval training and HIIT training were one in the same. They’re not. Yes, HIIT is interval training but not all interval training qualifies as HIIT. That is an important distinction, especially when it comes to attaining all the benefits of HIIT that you have no doubt read about (reduced training time, increased metabolism, faster fat loss, increased muscle mass, etc.)

Interval training is any type of workout where you vary the intensity for short periods of time. One of my favorite (running) interval workouts is 1 minute easy (a 3 on a scale of 1-10 with 1 being standing still and 10 being “running for your life”) followed by 2 minutes harder (a 7 on a scale of 1-10) and repeating that for 10 rounds for a 30 minute workout. Is that a hard workout? Absolutely. Is it a great workout? Definitely. But is it an HIIT workout? No.

True HIIT interval training is similar in the “rest” department…your rest is anywhere from a 1-3 on the 1-10 scale, but your interval is an all-out, run for your life 10 on that scale. That would the “high intensity” in the name. The reality is that the term really should stand for “highest intensity” interval training because that is what you need to realize the benefits of HIIT. And since HIIT is a “give it all you’ve got, cannot possibly go any harder” effort, there is no way you could sustain it for 45 minutes! Seriously, if you are giving it everything you have, you will flame out after 10-15 minutes… maybe 20 but that is arguable.

So often people get stuck in the “45-60 minute workout” mindset that came to us courtesy of the aerobically enhanced ’80s and ’90s, and to this day there are tons of people who, when they don’t have that 60 minute block of time, will just skip working out altogether because they “don’t have time for a good one.” Then there are those that sort of get the whole “HIIT takes less time” theory, but then they still try to go the 45 minutes or so…that’s great in that they may be doing a fantastic interval workout, but they’re not doing HIIT, so the benefits, while good, are not what they could be with a 10-15 minute true HIIT workout. But do keep in mind, that you can overdo it on the HIIT workouts…for most, 1-2 HIIT workouts a week is beneficial without risking injury.

One of the most well-known, and most popular HIIT workouts is the Tabata Protocol. Tabatas are 20 seconds all out followed by 10 seconds of rest, repeated for 8 rounds (4 total minutes). Done correctly, you can barely stand after those 4 minutes! There are many other versions of HIIT, like the partner 30/30s: you go all out for 30 seconds while I rest, then I go all out for 30 while you rest, etc. Many minutes in a row of that and you’re toast, and that’s the point. It’s the “toasting” during the workout that requires all the extra energy for repair and replenishment after the workout (for 24-48 hours).

What do I eat before and after my workout?

Tosca Reno answers the above question:

Today I’m answering one of the most common questions I’ve received over the years: "What should I eat before and after a workout to optimize performance and enhance muscle growth and recovery?"

Before a Workout

Think about this: when you are working out you want enough energy to last your whole workout. No one wants to tire out before they’ve pushed their muscles to the max, so you need a meal that will keep you energized. A meal containing complex carbohydrates is exactly what you need for your workout because they release energy at a steady rate. Some good pre-workout complex carb choices include bananas, melon and sweet potatoes.

I avoid heavy grains such as brown rice or pasta within an hour of working out because I feel so full after I eat them.

Pre-Workout Meal Options

• Banana and a glass of almond milk
• Apple with a handful of nuts
• Nonfat plain yogurt with berries

After a Workout

Your post-workout meal should be eaten within an hour of ending your workout to replenish your glycogen and potassium stores and feed your body the protein it needs to repair muscle tissue. Ideally, you want to choose lean proteins and carbohydrates that are metabolized easily, so your body can quickly deliver nutrients where they have to go. Chicken, fish, eggs and whey are all good post-workout protein sources, and bananas, potatoes, sweet potatoes, and raisins are rich in both potassium and glycogen.


Post-Workout Meal Options

• Grilled chicken breast with sweet potato
• Egg whites with tomato and steamed spinach
• Protein shake with fresh fruit

Finally, don’t forget to rehydrate! An essential part of your pre- and post-workout meals is water. It is recommend that you drink about one cup of water for each 15 minutes of exercise you perform.

Running and Strength Training come together at bootcamp

Running Tips

1. For optimal running performances, develop a year long training and racing plan and keep a training diary.

2. Cross training provides variety in your training regimen.  A variety of aerobic-oriented activities utilize and stress a greater muscle mass and you can achieve more balanced overall fitness.

3. Strength training - Having a strong torso helps hold your form together in the latter stages of a workout or race.

4. Strength training improves running economy permitting faster running over the same distance with less consumption of oxygen.

5. Improved running economy means you can run for a longer time before exhaustion sets in.

6. Strength training will help improve your leg strength so that you can generate more force with each stride.

7. Strength training will help balance the fitness of all of the major running muscles of your lower body and help avoid injury.

8. Build rest into your schedule. Rest is just as important of an element as exercise in your fitness plan.

9. Vary your training routes. This will prevent boredom and prevent your body from getting acclimated.

10. Make sure your training plan is not too heavily focused on one thing. No matter what level of runner you are your plan should include four elements: endurance, speed, rest, cross-training.

11. Run on soft surfaces such as dirt tracks, grass and woodland.  This will largely reduce the impact running has on your body by cushioning your feet every time they hit the ground.

12. Stay properly hydrated.  Train carrying water/energy drinks so that you're used to it when doing races.

13. To aid recovery the most crucial time to eat and drink is in the hour immediately after you run.

14. Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your joints.

15. If you conserve your energy during the first half of a race, you can finish strong.

16. Practice running harder in the last half of your runs.

Cardio-Core Fitness Challenge

ARE YOU READY FOR A CHALLENGE?

Cardio Core Fitness 

Spring Fever 28 Day Challenge!

In an effort make 2010 your fittest year yet, we are challenging our bootcampers to set goals/promises and succeed.

This contest is open to our Cardio Core Bootcamp clients and friends.

In general it takes 28 days to form a new habit - we are asking you to set a goal/promise for the next 28 days.

Strength, Stamina, or Willpower. You decide!

Some examples: lose 5 pounds, do cardio for 30 minutes 6x per week, pack your lunch with healthy organic whole foods five times per week, or no caffeine/ alcohol for 28 days. Maybe you want to be able to pump out 40 push-ups in 1 min.

Set a goal and follow it through! 

Everyone who emails me with goals and (28 days later) results, will be entered into a draw for some great prizes!

TO BE ELIGIBLE YOU MUST:

1. Set a GOAL/promise - make it realistic, something you can accomplish in 4 weeks 2. You MUST FOOD JOURNAL for the ENTIRE 28 days. We all know those snack calories add up! There is a free online program at www.fitday.com that I like to use. 

3. You MUST REGULARLY ATTEND bootcamp. Whether you are signed up for 3 day or 5 day - stick to it!

3. REPORT WEEKLY your progress and feelings in a journal or blog. I'll send you questions to fill out. If you don't have a blog, you can get one free at www.blogger.com, or you can email me directly your updates. By keeping a journal you are holding yourself accountable for your actions. This will also allow your trainer to offer feedback on your progress.

Good luck! Feel free to send this out to your friends to support you or join you.

NEW TO BOOTCAMP: What you need to know before class!

New to Bootcamp
Things to consider:

• Bring your mat and hand weights to every class.

• Bring a towel, you will sweat! Get used to it.

• Bring your Stability Ball inflated to your designated ball class (ask your trainer).

• Arrive to class at least 10 minutes early – we begin on time – we don’t want
to leave you behind.

• If you have an injury or concern, please let us know so that we can offer
you a safe modification.

• Reaffirm your commitment to the program and yourself every day – even if
that is at 6 am!

• Classes cannot be carried over into the next months’ session. If you do
miss a class, please make every effort to make it up during the session that
you are registered for.

• Know your start time and location schedule.

• You will get out of Cardio Core Fitness what you put into Cardio Core
Fitness. We supply you the means but you must provide the power.

• If weight loss is one of your primary goals – put as much effort into your
food choices as you put into exercising – weight loss is 70% what you put
in your mouth. You know what is good and what is bad – fruits,
vegetables, whole grains, fish, nuts and lean meats are good –
cheeseburgers with fries are bad. We know you know this.

• We are not nutritionists. We are fitness instructors. But we can offer you
dietary assistance in form of websites and people you can talk to for
support with your menu choices.

Equipment:

You can purchase the following items from your instructor - contact them to confirm prices:

Mat 
Stability Ball

5lb dumbbells
8lb dumbbells

Attire:

Remember: we are outdoors so you want to prepared for Vancouver's unpredictable weather!

For warm weather consider light layers, such as a tank and a top tech top for use during warm up and cool down. Consider sunscreen and bug spray.

For cool weather, you should avoid cotton attires since they get wet easily. Also, when it gets wet, it doesn't only stay wet, it even gets cold quickly. For clothing that dries quickly and wicks moisture away from your skin, buy clothes with synthetic fiber materials (e.g. Capilene and polypropylene).

During rainy or snowy weather, the common outdoor wear is Gore-Tex. This material sheds water and allows perspiration wicked from your skin to pass through its outer shell.

• Base Layer Winter Clothes. Wear a layer of soft synthetic fabric (e.g. polypropylene or Capilene) against your skin. The Base Layer can be a collection of long underwear, shirt or tights.
• Middle Layer Winter Clothes. Considering the temperature, you may need to add a middle layer such as a vest, hoody or a synthetic fleece jacket.
• Outer Layer Winter Clothes. Some type of outer layer will be needed during wet, windy, or very cold days to repel wind, water, or both. You may use a wind- and waterproof jacket for your outer layer.

• Activity Accessories. For your hands, use gloves or mittens as protection. Put on something such as a headband or a hat since up to 50-90% of your body heat is loss     through your head. On your feet, athletic sport socks that wick moisture. 

We have paired up with Stomtech to bring high quality, high design and functional athletic apparel!  Click to Visit our Store

Fuel

Now that you are on your way to a healthier lifestyle you more than likely have a lot of questions on nutrition. I am going to touch on some of the more frequently asked questions and concerns.

Do I eat before or after my workout?

Everyone you talk to probably has a different answer for this one. The bottom line for eating before your workout is to do what works for you. We are firm believers that it is important to put something in your tummy before your workout. Adding fuel to the fire helps regulate your blood sugar and kicks your metabolism into gear. Some studies show that since you haven't eaten in approximately 7 hours your body is already in the "negative" mode and will draw directly from your fat stores. Do whatever works for you. Some people can't eat before a work out and some people can't workout unless they have a little something to eat.

Here are some suggestions for fuel which you should try and consume approximately 30 minutes before your workout.

- whole wheat bagel with peanut butter

- small banana with peanut butter

- kashi bar

- 1/2 an apple with a piece of cheese

- 1 slice of whole wheat bread toasted with almond or peanut butter

It is very important to try and eat within 30 minutes after your workout. Try to include some carbs and protein. Maybe a bowl of whole grain cereal with milk, fruit and a glass of OJ; or some scrambled eggs (3:1 - white to yolk) with toast.

Your body is working hard and the fire has been started. You must continue to keep the fire burning all day long by adding fuel (food) to the fire.

How many times a day should I eat?

You should aim to eat at least six times a day. Now that doesn't mean six complete meals - it means three meals and three snacks... or even three meals divided into six meals. You want to aim to have something every three to four hours to maintain your sugar levels and your energy. When we wait too long between meals we often are so hungry that we reach for whatever is fast and easy.

Drink throughout the day and the next time you feel hungry (and your next meal/snack isn't for awhile) more often than not you are thirsty so drink up!

Your Ideal Caloric Intake

How many calories should I take in a day?

To figure out your ideal caloric intake you first need to determine your basal metabolic rate, or the amount of energy (calories burned) used by the body under resting conditions. Keep in mind here, that the more muscle you have on your body, the more energy (or calories) you will use while resting. This is why transforming body composition (reduce body fat and increase muscle) will support achieving ideal weight in the long term.

What is my BMR?

Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years) Men: BMR = 660 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Harris Benedict Formula

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows: 1.                   If you are sedentary (little or no exercise) : 1.2 2.                   If you are lightly active (light exercise/1-3 days/week) : 1.375 3.                   If you are moderately active (moderate/sports/bootcamp 3-5 days/week) : 1.55 4.                   If you are very active (hard exercise/sports/bootcamp 6-7 days a week) : 1.725 5.                   If you are extra active (very hard/sports+physical job or 2x day training):  1.9 *Most of our bootcamper’s can categorize themselves as “moderately active” or “very active," depending on how often they attend workouts (frequency) and how hard they work (intensity)*  BMR x factor depending on activity level = caloric intake per day to maintain your current weight

You can achieve weight loss by increasing your caloric expenditure (exercise) or reducing your caloric intake (eating less!). The combination of both will ensure long lasting weight loss, as long as you do it right.  If you are going to reduce caloric intake do it safely. Reducing calories by 15% - 20% of your daily maintenance needs is a good start. And remember, sustained weight loss is impossible without increased, regular exercise.

6 Post Workout Snacks
Protein Shake with Banana "After a workout, you want ample protein combined with a carbohydrate," says Reisinger. A protein shake made from whey protein, water, and half a banana is a great choice, since your body quickly turns it into energy.
Recommended Serving Size: 2 scoops of whey protein powder combined with water and 1/2 banana, 250 calories

Peanut Butter and Banana on Rice Cakes

If you're craving something more substantial after a workout, a healthy peanut butter and banana sandwich will fit the bill. Instead of bread, smooth your peanut butter onto two brown rice cakes for extra fiber (without empty carbs). And while you may usually avoid bananas because they're too full of sugar, eating one after a workout is just fine. "This is one of the only times I recommend a high-glycemic carbohydrate source such as banana, because the uptake will be rapid," says Reisinger. Translation: It'll replenish your energy quickly.
Recommended Serving Size: 1/2 banana, 1 tbsp. peanut butter, and 2 brown rice cakes, 215 calories

Hummus and Pita

Another great carb/protein combo: Hummus and whole wheat pita. Hummus, a dip made from pureed chickpeas, gives you both carbs and protein. Coupled with the slow-release energy from the whole wheat pita, it makes for a snack that'll keep you fueled for hours.
Recommended Serving Size: 1/4 cup hummus with 1 whole wheat pita, 275 calories

Yogurt and Fresh Berries

Protein makes sense after a workout, since it contains amino acids that help build muscle. "Your muscles are depleted of amino acids after a workout, so you need an adequate supply of protein to help build them up," says Reisinger. Low-fat yogurt can pack nearly 15 grams of protein; add some berries for carbohydrate-driven energy.
Recommended Serving Size: 1 8-ounce container of plain, low-fat yogurt with 1/2 cup berries, 180 calories

Tuna on Whole Wheat

What could be more filling after a workout than half a sandwich? And when you choose its filling wisely, you'll be building muscle while you eat, too! "Research shows that carbs and protein together have a better response to post-workout recovery," says Reisinger. Tuna drizzled with a little lemon juice and olive oil spread over a slice of whole wheat bread is an ideal protein/carb mini-meal.
Recommended Serving Size: 4 ounces water-packed tuna and 1 slice whole wheat bread, 220 calories

Turkey and Cheese with Apple Slices

If you're not in the mood for a sandwich, skip the bread and eat the fillings on their own! Spread a soft-cheese wedge over two or three slices of lean deli turkey, then roll up for a quick, high-protein, eat-on-the-go snack. Add a sliced apple for some energy-boosting (and glycogen-replenishing) carbs.
Recommended Serving Size: 4 ounces deli turkey, 1 soft cheese wedge, and 1 apple, 240 calories

Easter Workout - Burn off those mini eggs!

If you DO have better things to do over the long weekend, try combining exercises into combination sets to get more work done in less time. It'll
skyrocket your results!

Choose exercises that allow you to work one movement pattern or
muscle group while allowing relative recovery of another. Then
alternate back and forth from one to the other.

Run threw the following paired up movements 3 times
Jump Squat with a Push up
Rear Lunge together with a Hip Bridge
Mountain Climbers with T-Plank
180 rotational squat jump with V-sit

This is an excellent opportunity to use the Tabata Protocal - all-out-intensity!

Round 1: 20 seconds work for each exercise, with 10 seconds rest in between
Round 2: 30 seconds work for each exercise, with 30 seconds rest in between
Round 3: 45 seconds work for each exercise, with 15 seconds rest in between

FYI: 12 mini eggs are 190 calories

Burn off the Flab!

Intelligent exercise triggers different hormonal signals in the body. These chemical messengers are powerful determinants of which fuel your body will burn: fat vs. sugar.
It's simple, eat sugar burn sugar. Eat sensibly and don't starve yourself. Stay away from the sweet stuff as it will elevate your blood sugar and insulin, both of which will inhibit your fat burning potential.
Timing is also a factor, the minimum people wait before exercising after a meal is 3 hours. The longer you wait after eating, the more fat you will be burning during the training session.
How it works
The better shape you are in the more efficiently your muscles will burn fat. Body fat burns at 60% of your maximum effort and blood sugar burns at 80% of your max effort.
How to do it
To increase your level of fitness and burn fat at the same time add intervals to your workouts ...this includes incorporating interval sprints once a week in you running program.
Lets say you are training for the Sun Run - Start with a low intensity run at 60% for 5 minutes to burn fat and then kick it up a notch to 80% for another minute. Listen to your body, continue these 5 to 1 intervals and do as many sets as you are comfortable with before ending with a 5 minute cool down run.
At the gym - perform a superset (a combo of exercises) incorporating a strength or resistance exercise with high intensity cardio.
For example:

Bench Press, Squat, and Skipping. You could use a set number of reps 8-12 for each exercise or duration such as a minute - go through the superset 2-4 times depending on your fitness level.

OR ...

COME TO CARDIO-CORE AND WE'LL GIVE THE TOOLS AND MOTIVATION SO YOU DON'T HAVE TO THINK ABOUT IT!

Congratulations to all Yummy Mommies!

Congratulations to all Yummy Mommies!

So far I've heard some great feedback regarding weight-loss and improved strength and Cardiovascular!

Helena lost 10.2 lbs in the past 4 weeks!

Amanda lost 3 lbs - keep mind she missed a week and a few classes due to the location by her home not offering classes that jived with her schedule. 3 lbs in 5 classes is pretty good considering.

You BOTH work so hard...I am INCREDIBLY proud of you!

Post Workout DO's & DON'Ts

Post Workout DO's and DON'Ts -

1. Eat your PROTEIN. This is the raw material for growing and maintaining lean muscle. Eat within an hour of finishing your workout for optimal results.

2. Eat your CARBS. Working out takes glycogen (energy) out of muscles and needs to be restored.

3. DRINK! Rehydrate! You should be drinking throughout your workout and throughout your day, but most importantly after a vigorous workout.

Yummy Mommy - Fitness Challange - Amanda Asaad

Yummy Mommy - Fitness Challange - Helena Tse

Interval Training - Just do it!

What is Interval Training?

Interval Training is a form of cardio-respiratory Training involving a combination of high intensity work and low intensity work/rest in repeated successions.

In other words a high intensity activity is followed by a low intensity one or by rest allowing the body to recover its energy systems faster for the next high intensity activity.

Interval Training rides on the biggest component of your bodies' exercise performance ability - Rest.

This rest or relief phase allows for the bodies high energy systems to regenerate and get ready for the oncoming high intensity work.


Amazing benefits of Interval Training

More and more people from coaches to athletes are seeing the amazing benefits of Interval Training. Don't be left behind. Use these Interval Training tips to burn more fat, increase speed in sports and get ahead of the competition.

* More demanding workouts and hence better results

If you perform a high intensity activity such as swimming, sprinting, weight training or high intensity aerobics you fatigue easily. But when you rest for a few seconds or slow down your intensity for a few seconds and allow your energy systems to regenerate then you can continue with the high intensity activity. Thus with proper rest and exercising spacing allows more demanding workouts.

And since intensity is the deciding factor for producing results, HIIT works wonders from sports to weight loss.

High Intensity Interval Training works as it is highly adaptable and can be tailored for anyone from novice to trained athletes. And most importantly it produces results.


* Bursts plateau effects of Aerobics

Plateau effect of aerobics and how I.T. will burst through it

If a decent body weight is all you ask for so that you avoid the heart problems then Aerobics will help. But if you are looking beyond losing a few pounds, want to have a fit, toned body with flat stomach { or may be a 6-pack abs } and be very active and full of energy then you have to up the tempo and switch on to Interval Training.


* Interval Training helps athletes get better

Interval Training for Sports is a big gift as it mimics the very demands of sports wherein the athlete keeps switching between low intensity works and bursts of movement intensities.


* Interval Training is for everyone

One of the biggest advantages of I.T. is the ability to modify it to your fitness levels.

Are you a beginner with no training experience? I.T. can be customized for you.

Are you an athlete looking to break the aerobic plateaus? I.T. can be customized for you.

You ma be one with special condition like post-coronary heart diseases, diabetic or senior adult, I.T. can be customized for you too.

The ease in modifying these workouts is possible as intensity is subjective experience and the desired heart rate values can be targeted with ease. You can easily change the workout to match it to your current fitness level and the goals you are after. More in a minute.


* Interval Training helps target specific energy systems

Athletes in aerobic sports like marathon runners want different kind of energy systems to work more than anaerobic training athletes like sprinters and weight lifters. Some athletes require optimal functioning of both systems for peak performance.

Interval Training can be customized to meet these specific goals.


* No boring workouts in Interval Training

Almost all aerobic exercises can be used just by adjusting training intensity. This allows a wide variety of choices from running to swimming, from sprinting to aerobic gym equipments like treadmills or bicycles.


* More productive than Aerobics

When it comes to Fat Loss, Interval Training is more efficient to burn fat than conventional aerobics training. Read more about it in the Interval Training Vs Aerobic Exercises Section.


I can go on and on But I am sure you are convinced that Interval Training is a method which the earlier you embrace the better if improving your performance is important to you.

I hope I have at best convinced you to try the Interval Training workout tips I am about to reveal or at worst aroused curiosity in to the Interval Training method.


Interval Training Terms and Components

Work and Recovery Interval - Work or exercise interval is simply the duration of your high intensity exercise. Recovery or relief interval is the duration of your low/no intensity exercise.

Work/Recovery ratio - It is the ratio of work and recovery/relief intervals. This ratio is important when you plan a goal-specific I.T. workout.

Recovery intervals can be of active rest wherein you completely stop the activity or passive rest wherein you continue the activity but at a very low intensity as in interval running.

20 Minute Circuit Workout

This workout is a 20-minute workout that will take you to your maximum physical effort as well as your maximum heart rate.

The object of this workout is not to rest in between exercises. You will see that one minute of a particular exercise will burn out the targeted muscle group as well as increase your heart rate to a fat and sugar burning zone.

Try the 20 minute workout below - if it is not challenging enough for you try it again, totaling only 40 minutes of your time in the weight room.

20 Minutes Circuit Workout

(*choose light weights for max reps)

1) Bench press or pushups - max in 1:00
2) Squats - max in 1:00
3) Pullups (assisted) or pulldowns - 1:00
4) Bike or jog - 3:00
5) Military press - 1:00
6) Lunges - 1:00 each leg
7) Bicep curls - 1:00
8) Bike or jog - 3:00
9) Tricep extensions.- 1:00
10) Leg ext - 1:00 (requires leg machines - or repeat squats with weights)
11) Leg curls - 1:00 (requires leg machines - or repeat lunges with weights)
12) Plank - 2:00
13) Crunches - 2:00
14) Stretch

There is an unlimited number of ways to organize a circuit workout. The above workout is organized with upper body, lower body and cardiovascular exercises. By simply doing the above upper body and lower body exercises in such a way, you will be able to rest your upper body muscles while you workout your lower body muscles, but you will never rest your heart.

This is how you make the circuit workout challenging to your cardiovascular system as well as your major muscle groups. Studies have shown that mixing a resistance training regimen with a cardiovascular element will increase your metabolism, therefore burning fat and building muscle. The result is a decrease in body fat percentage.

So, if you are looking to lose inches and body fat, workouts like this coupled with 4-5 smaller meals and 3-4 quarts of water everyday will help you achieve your goal.

The key is to burn more calories than you take in and this workout will help you with that - promise!

New Years Resolution: Improve running speed

New Years Resolution: Improve running speed with intervals

- sprint 20 seconds, jog 10 seconds repeat this round 8 times for a total 4 minutes

- walk break for 3 minutes

and then repeat above sequence 2-4 times or until exhaustion

At Home Workout

Visit out youtube channel for workout suggestions over the holidays

YouTube - CardioCoreBootcamp's Channel

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Would you like to learn to run?

Learn to Run Program: Phase 1

Weeks 1-2

After the warm-up, alternate running one minute with three minutes of power-walking. Repeat the 1/3min intervals for a total of 20 minutes (five times). Repeat this workout three times per week for three weeks before moving to the next phase.

Weeks 3-4

After the warm-up, alternate running two minutes with three minutes of power-walking. Repeat the 2/3min intervals for a total of 20 minutes (four times). Repeat this workout three times per week for three weeks before moving to the next phase.

Weeks 5-6
After the warm-up, alternate running two minutes with two minutes of power-walking. Repeat the 2/2min intervals for a total of 20 minutes (five times). Repeat this workout three times per week for three weeks before moving to the next phase.

Weeks 7-8
After the warm-up, alternate running three minutes with two minutes of power-walking. Repeat the 3/2min intervals for a total of 25 minutes (five times). Repeat this workout three times per week for three weeks before moving to the next phase.

Weeks 9-10
After the warm-up, alternate running three minutes with two minutes of power-walking. Repeat the 3/2min intervals for a total of 30 minutes (six times). Repeat this workout three times per week for three weeks before moving to the next phase.