Follow our boot camp fitness trainer Sarah as she gets you in shape for the Diva Dash women-only 3-mile adventure-obstacle run in January. There are 8 exercises in this 6 minute circuit. You'll do a strength exercise for 60 seconds, followed by a cardio exercise for 30 seconds. After your 6 minute circuit, take a short rest up to 60 seconds and repeat the circuit. Complete at least 3 circuits up to 6. Each week, push yourself a little harder during the circuit or add an extra round to your workout.
Before you get started, be sure to warm up and always cool down and stretch at the end of a workout. Using a Gymboss interval timer, set your 1st timer for 60 seconds and the 2nd for 30 seconds. Give yourself a short rest at the end of your circuit - up to 60 seconds, then reset and it all over again.
Here are the exercises in your Diva Dash training circuit.
Diva Dash Training Exercise #1: Wide push ups Diva Dash Training Exercise #2: Squat jumps Diva Dash Training Exercise #3: Alternate reverse lunges Diva Dash Training Exercise #4: Mountain climbers Diva Dash Training Exercise #5: Triceps push ups Diva Dash Training Exercise #6: Plank jacks Diva Dash Training Exercise #7: Step out squats Diva Dash Training Exercise #8: Ice skaters
You'll complete this circuit once a week for 6 weeks prior to the Diva Dash race in January. For the complete program, see our Diva Dash Training Page. To save $10 off you fee for the race, use the code "SDBF2" at the Diva Dash site.
Watch the Biggest Loser and you might come to believe it's normal to lose 15 lbs or even 30 lbs in a week. But, is it? And... do these contestants actually keep the weight off? Have you ever followed up on them? The Today Show did. What they found was that most of the contestants gained most of the weight back. But - more importantly, the one's who kept off the weight admit they are very committed to their workout programs.
How much can you really lose in 1 week?
In cases of extreme obesity, very low calorie diets may be necessary to ensure weight loss in preparation of surgery such as gastric bypass. However, this type of extreme dieting is under close medical supervision and very short term. You should also recognize that these patients are not just trying to lose fat to look good in a bikini. They are taking drastic measures to reduce their risk for even greater medical issues like type 2 diabetes, metabolic syndrome and heart disease. Rather than focusing on losing body fat to make their bodies more tone and fit, these patients' first priority is to get the weight off - period.
Week 8 brings many things to be thankful for! Family, friends, health, and of course the great workouts from Bootique Fitness. Due to the holiday and family in town, it was more difficult for me to get to bootcamp. I ended up taking some of the exercises we do in bootcamp and doing them on my own on Monday and Wednesday. I did 10 different exercises on Monday and Wednesday, including pushups, burpees, step-ups, plank, jump lunges, high knees, dips, frog hops, sinking boats, and wake boarders. I did four rounds of these exercises. My workout ended up being about 30 minutes both days. I realized that while I was able to get a workout in, when I go to bootcamp, Jaylin just pushes me to the next level. I find it hard to push myself as hard as I can actually workout! I'll work on that for sure in the coming weeks.
Surviving Thanksgiving Day
Who wants to hear about all the bad things I ate? Just kidding. I was not too bad, really. I read both Bootique fitness articles about avoiding weight gain during the holidays and I used a lot of their tips. I ate a healthy breakfast and lunch on Thanksgiving and I avoided tasting my food as I was preparing by chewing gum. I prepared a healthy stuffing with a brown rice, barley, and lentil blend (Soofoo), instead of bread. It was tasty. My dad refused to taste it because it was "healthy"! I skipped the pie and went for 2 pumpkin cookies instead (much less calories and still tasty). I didn't even touch the egg nog. Second thanksgiving with my fiancee's family (on Friday) was a little more difficult because they had a ton of fancy cheese. But again, I skipped the pie so I could indulge in a little cheese.
I continue on and will be reporting weight loss / body fat and inches statistics next week marking month 2 end. Losing weight during the holidays doesn't have to be a drag, and I'm finding it isn't. As long as I keep my workouts with Bootique Fitness and my cardio workouts consistent and eat more healthy more often than not... I'm good.
Anyone else getting married soon and want to join me?
Video – Get A Sexy Butt With This Boot Camp Workout
Boot Camp Exercises that Target your Butt
Follow our boot camp fitness trainer Sarah as she shows you exercises that will target your butt for nice tone legs! There are 5 exercises in this circuit. You'll do each exercise for 50 seconds back to back with a 10 second rest between them. After you complete a 5 minute circuit, take 30 seconds to rest and then do it again.
Using a Gymboss interval timer, set your 1st timer for 50 seconds and the 2nd for 10 seconds. Give yourself a short rest at the end of your circuit - about 30 seconds, then do it all over again for 4-5 rounds.
Boot Camp Exercise #1: single leg glute bridge right leg Boot Camp Exercise #2: single leg glute bridge left leg Boot Camp Exercise #3: squat and a half Boot Camp Exercise #4: single leg dead lift right leg Boot Camp Exercise #5: single leg dead lift left leg
There you have it. Your glutes will be on fire after this circuit, but keep it up and get the sexy, firm butt you've always wanted.Leave a comment below and let us know how you did. Can you do more than 4 rounds?
Wishing you a fantastic holiday full of cheer and laughs
Giving thanks is such a wonderful feeling. Sure, we all love to receive a sincere 'thank you' but from the giver's end - doesn't it make you feel good to let someone know you appreciate them? Doesn't it feel really great to focus on the things in life that make you happy and express your gratitude for those things?
One of my favorite things to do is go for walks and play the appreciation game. It's quite simple and can be played with any number of players, sometimes it's just me. Each player takes turns saying what he/she appreciates. All things go - it can be as monumental as being alive or as simple as how great my pumpkin coffee tasted that morning. Like I said - anything goes. Any person or anything that makes you smile when you think about them or it is a perfect answer.
Today, I appreciate the gorgeous sun, waking up without an alarm clock, spending time with my family, joining my ladies for a fun Zumba class, playing silly board games that crack me up, enjoying a delicious and healthy meal, looking forward to hearing great stories from my amazing clients, and being free to live the life I choose to live!
Thank you to everyone who is sharing this journey with me!
I invite you to share what you appreciate today.
Leave your comments below. I really look forward to hearing them!
How to eat what you want and still lose weight over the holidays
Get into the spirit of the holidays without giving up on your fitness goals. You don't have to completely forgo all the tasty treats that come around once a year. In fact, studies show that the stricter the diet, the more likely a person is to fall of the wagon and give in to all sorts of food tempation. So indulge...in moderation. Here's how!
1. Do NOT skip breakfast, lunch and snacks to load up on Thanksgiving dinner. The theory that you should skip out on other meals in order to indulge in all the holiday treats is not only foolish, but potentially harmful to your overall weight loss goal. Starvation as a means to control your weight only leads your body to go into starvation mode and hold on to the calories you do consume. And, when your body stores calories for later it can, and if done long enough, will show in your waistline.
Instead, enjoy breakfast, a light lunch and a snack before your meal. Make the most of your meals by adding a healthy balance of protein, fruits and veggies. And remember, it's Thanksgiving and there will surely be leftovers to enjoy if you don't get to sample your favorites on the big day.
As you may have noticed, the focus of many of the blogs on our Bootique Fitness website are focused on helping you get and stay in shape for a lifetime. That doesn't change for the holiday season. We know it gets harder during the holidays with more great looking food all around and colorful drinks flowing everywhere. It's normal for your resolve to make healthy choices weaken. However, it doesn't have to be that way. Keep reading to find out how you can maintain your resolve and still enjoy the festivities of the holiday season.
Zumba on Thanksgiving – All Proceeds Feed The Hungry
Dance before dinner, never been thinner
Come out and dance on Thursday before all the fun Thanksgiving festivities. This 10:00 am Zumba class is the perfect way to start a holiday that you know is going to be surrounded by food. Not only will you be burning calories, but with this fun way to workout, you'll be feeling good all day - which is a great defense when it comes to over-eating.
Voluntary Donations Only
Bootique Fitness is not charging for this class. It's our way of saying thank you for being a part of our community!
In the spirit of giving, we will accept voluntary donations of your chosen amount. All proceeds will benefit St. Vincent de Paul Village. They are a local organization that provides for homeless men, women and teenagers with wholesome meals, medical services, job-assistance and stable housing to help them get back on their feet.
How to attend this 10:00 am Zumba class on Thanksgiving
Zumba is located at 2971 India St. This event is open to 30 people. You can make a reservation here. Please only reserve a space if you are absolutely going to keep it. Drops in are welcome at the door on a first come, first serve basis. Learn more about Zumba here.
We look forward to sharing this Thanksgiving Day holiday with you!
Bride Gets Fit at Boot Camp – Follow Nikki’s Journey
Still losing weight - even though it's the holidays
The holidays approach, but I am not scared of gaining weight. I have been making changes to my nutrition and have been consistent with my workout program for nearly two months now. One day can't phase me! But I have already decided on a few things that I will and won't do.
I WILL do my cardio and yoga in the morning on Turkey day so I can at least burn some calories! I WILL be in charge of several side dishes and use healthy alternatives so that there are at least a few things I know are safe to eat without tons of guilt.
But I won't completely hold back because I want to enjoy my day with my family and taste their thanksgiving creations. What I am going to keep in mind all day, and throughout the rest of the holidays is MODERATION. I won't eat two servings. Instead I'll eat one, and maybe just a bite. The first bite is always the best anyway, then the "law of diminishing returns" kicks in.
I feel great
This past week at Bootique Fitness has been awesome! I felt my body overcoming some weaknesses and actually have more confidence that I am strong (I did those dead man pushups on my toes for most of the week). That also strengthened my chattaranga. My yoga teacher called me out during class and said "good, Nikki!" That was pretty awesome because I am used to mostly corrections. I hadn't seen one of my other yoga teachers in a month and she told me I definitely looked thinner and asked how much weight I had lost. That felt good too!
Another high point was getting my photo-shoot photos back. I asked the photographer if she photoshopped me to make me skinnier because I didn't realize I was looking leaner! haha.
Looking forward to my 2 month mark. I'll be checking in with measurements, bodyfat and total weight loss. I'm expecting good things. Wedding bells are ringing in my ears already!
The holidays are about spending times with loved ones, thinking over all the great things that have happened this year and of course... splurging with a little desert. After all, you are planning to do a few extra workouts this season, right? Here's 3 incredible dessert recipes made over with some healthier, lower-calorie alternatives. Enjoy!!
Gooey-Good Fuji Apple Pie
Serves: 8
INGREDIENTS
Crust
1 cup Fiber One Original bran cereal
2 sheets (8 crackers) low-fat honey graham crackers, broken into pieces
3 tbsp. granulated white sugar
1/4 tsp. cinnamon
1/4 cup light whipped butter or light buttery spread (like Brummel & Brown)
