Let's give Debbie Legawiec a grand ole BTBC High Five Friday shout out! I adore Debbie's story because it touches on the benefits of living a healthy and fit lifestyle that often get over shadowed in the "skinny jean" or "bikini body" phenomenon. While getting into skinny jeans or a teeny weeny yellow polka dot bikini are admirable goals, they aren't everyones goals. Debbie gets up at o'dark early to tow the line early and to set the pace for the rest of her day, the rest of her life. She knows that by keeping her body, mind and soul- healthy, fit and strong, she will live a happier, more enjoyable, more energetic life. For Debbie's full story, click the READ MORE button and enjoy the inspiration!
Boost your Ab workout effectivness by adding a med ball and reverse crunches.
Plyometrics give you power and strength! Try these jump squats on a low level step first like shown in the photo. As you become more powerful and stronger, and when you feel ready, move to a higher step. Jump squats work the entire lower body bringing your largest muscle groups into play; your glutes, hamstrings and quads. Because you are jumping, the cardiovascular effect is amazing!
Start on the ground with your feet about hip width apart. Bend your knees, swing your arms behind you and jump on the step landing softly in the squat. As you land in the squat, cup your hands together at chest/shoulder level. You can either hop back to the ground or step down. Keep your abdominals firmly engaged throughout the exercise.
Try to do 1-minute sets and count how many repetitions you are able to crush out in that minute. Take a 10-15 second rest and repeat. Do as many rounds as your fitness level allows up to 10 rounds!
Explosive at home cardio workouts can reset your energy levels. Roll down pop up with knee slaps today will get your heart pumping and your calorie burner firing! So Let's do this!
To modify, just sit down and stand up and then do a knee raise on each side, repeat.
The whole point is FUNCTIONAL FITNESS. I mean really, it's good to work those muscles that you need to pick yourself up off the floor! LOL
And remember my friends...Believe It and You Can Achieve It!
This is one of the most popular exercises for making the legs and lower body stand up and make you proud. The additional benefit is also a cardiovascular workout...so let's go Boot Campers!
HIGH FIVE FRIDAY to Dave Mackey! Read his fit story below:
BTBC is excited to give a HIGH FIVE shout out to David Mackey of Palm Springs! I met David 2 years ago when I was driving the Palm Springs Half Marathon course in advance of the race. I was lost and David was standing at the end of his driveway and he motioned me over, gave me directions, asked me about boot camp and said he would show up to class the following Monday. Well, David held true to his word and has been an active member of BTBC since 2011, never missing a session!
David says, "I keep coming to boot camp because I continue to see results in more ways than one. I've lost so much weight that my pants are falling down around my ankles AND I can still eat desserts and have my wine! My family has a history of health issues ranging from high blood pressure to high cholesterol, strokes and obesity, I have none of those thanks to the healthy lifestyle that I have adopted over the last couple of years.
READ MORE of David's fit story by clicking the "Read More" button!
Welcome to "Whip It Up Wednesday" with Balanced Training Boot Camp! Check our page every Wednesday for a new recipe to whip up and try! Please "Like" this post if you like this recipe! xoxo
¼ cup natural peanut butter
½ cup vanilla protein powder
2 tbsp agave nectar
1 tbsp ground flaxseed
1 tbsp golden raisins
1 tbsp dried sweetened cranberries
1 tbsp finely chopped dark chocolate
2 tbsp finely chopped raw almond slices
2 tbsp sweetened shredded coconut
Makes 6 Fit Balls
In a bowl, mix together peanut butter, protein powder, agave nectar, ground flaxseed, golden raisins, dried cranberries and chopped dark chocolate. In a separate bowl mix the chopped raw almond slices and shredded coconut, set aside. The ingredients will resemble cookie dough. Using a melon ball scooper, form individual balls and then roll in almond and coconut mixture. Set on plate, cover and refrigerate until set.
Nutrition Stats: Serving size: 1 Calories: 150 Protein: 8 g Carbohydrate: 10 g Fat: 8.3 g
HIIT - High Intensity Interval Training - What is it and what are the benefits? Can it really create massive "after-burn"? Check out this video and the HIIT workout!
It might surprise you who the culprits are when it comes to the dirtiest fruits and vegetables and why, when we do eat these dirty dozen, we should buy organic.
RAGNAR training is a yearround reminder that maintaining optimum fitness levels is part of your everyday life. Even when the temperatures are scorching and daily in the triple digits the team hits the trails to prepare for the next event.
On this occassion we had fun and a bit of a surprise as my video/marketing team were waiting for us to get a little footage of us working out and working as a team...
Aerial video, I never imagined this would turn out like this and I hope you enjoy this quick 2minutes as much as i did....
Why am I not losing weight even though I am working out and eating right?
Why is it a person can have a great workout routine as well as great eating habits, yet when she or he step on the scale, their weight is not going down?
In this weeks Q & A I dispell the myths about how much I weigh is determining my success at losing weight!
This week on Q and A with Cathy we discuss and answer Steve's question? How can I stay fit when my job has me on the road so much?
This is a great question and I am going to show Steve several exercises, using only his own body weight, he can do right in his own hotel room.
You don't have to be a world traveler like Steve to take advantage of these excellent total body exercises, just be motivated to be your best when it comes to staying fit.
Enjoy this weeks video and please hit the share button and tell a friend
Six Pack Abs, can I have six pack abs or is this something for elite athletes or body builders only?
Cathy Serif of balanced Training Boot Camp in Palm Desert California, explains that if you will do these 4 things, you can have it all...and six pack abs are not just reserved for body builders...
Lebert Equalizer Bar Exercises can tone and sculpt every muscle in your body. In this episode from Cathy Serif of Balanced Training Boot Camp in Palm Desert California, she shares 5 of her favorite exercises in a full workout routine...get strong, Lebert Strong, with Cathy Serif and Lebert Equalizer Bars.
One of my favorite plant-based shakes by Vega! The all-in-one vanilla chai nutritional shake. Just mix with ice and water and you've got a clean, green, liquid drink for staying lean. The perfect meal for rocking a beach body!
You can order this supplement and many more of my Vega favorites by clicking on the Vega Sport link in the right hand side bar of this website. After you click in, select the Product tabs and get yourself set up for running a clean and lean fighting machine!
Medicine Ball Exercises and the Partner Backward Overhead Passes create a total body workout...burning calories while building strength in every part of your body.
Enjoy this workout at the Sand Volleyball courts, then go get a friend or two, a medicine ball and head to the park...
Medicine Ball exercises for the total body, partner toss. This series of exercises done with a partner helps boot frequency, effectiveness and fun!
Doing the partner ball toss at the sand volleyball net is a great way to burn calories, add strength and get the cardio pumping!
http://www.bootcampcoach.com Core strength training is the absolute key to so many positive benefits, from posture to better back health as well as more energy...join Cathy Serif, fitness expert, author and nutritionist as she takes you through another of her weekly exercises.
Workout routines you can do in the park when you are there with a friend, by yourself or with one of your children can be fun and further support your decision to stay a healthy lifestyle.
Join me as I share with you some exciting and inspirational moments from people I met in the park last week for my First Q & A with Cathy on the Park.
We were at Civic Center Park in Palm Desert, Ca on Thursday March 21st
Sometimes life can get you down and you just need a little something to feel healthy, fit and strong again. TAKE what you NEED and believe in the power of positive thinking! We're paying peace, love and fitness forward around the Valley! Look for these little sheets of encouragement on a community board near you!
xoxo from Balanced Training Boot Camp!
It's not always about the skinny jeans. The unseen benefits of adopting a healthy and fit lifestyle are the most beneficial and amazing. If you like a good transformation story, please read June's lifestyle transformation journey below. I know it's lengthy but I just couldn't cut anything out, she is just so awesome! Share it with your friends and pass the joy along!
"I have literally been dieting for the past 40 years of my life. In early 2012 I had no energy and I was tired all of the time. I have been a migraine sufferer experiencing two episodes per week since my early teens and I was also suffering from high blood sugar to the point my doctor had to double my medication to get it under control. Click the READ MORE button for June's full transformation story.