Let’s face it we all love the word “quick” well Boot Camp training will get you fit in no time at all. You just need a plan!
1. Keep a daily journal for three days. Record everything you eat and drink including calories and portion size. A pocket size booklet will work. Once your three day journal is complete cut your calories by 500 each day for seven days. In order to lose one pound you have to burn 3,500 calories.
2. Decide on an exercise plan that fits you. The plan should include the time and location of each workout.
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3. You will need support. An exercise buddy will be great if they’re just as motivated as you are. You don’t need anyone dragging you down right now. Try to get someone that is at the same pace or above you. Someone who is at a little higher pace then you can really help motivate you to burn those calories.
4. Keep a weight and body measurement journal. Taking a full body picture every two weeks can be helpful.
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5. Reusable ½ gallon water jug..fill it up twice a day!
Quick Start List:
Protein: chicken, turkey, cold water fish, eggs, Greek yogurt, low fat cottage cheese, protein shakes
Complex Carbohydrate:
quinoa, brown rice, whole grain high fiber bread, green leafy vegetables (kale, collard, spinach, etc), fresh fruit (grapefruit, apples, oranges, lemons,
pineapples, etc)
Fat: (small amount): avocado, nuts, seeds, grape seed oil, olive oil
Season: fresh or dry herbs (no salt)
Hydration: at least 64 oz of Water per day, herbal tea
Vania’s Boot Camp Exercise:
Plyo Squat Jumps
Plyo Squat Instructions: Start standing with
your feet together and your arms down by your sides. Step your right foot out to the side (about hip-width apart) and bend at the knees, holding both arms in front of body, sitting back into a squat: press your hips behind you (as if reaching back for a chair) and keep your chest lifted and eyes forward. Quickly push off the floor with both feet, jumping up land softly into a squat position.
Low Impact Modification Option: Instead of jumping, simply stay down in your squat position and step your feet quickly from side to side then stand straight up this will raise your heart rate without the impact. Repeat 15 times total.
Vania’s Boot Camp Recipe: HAZELNUT-CRUSTED HALIBUT
Serves: 4
2 tablespoon plan fat-free Greek yogurt
½ teaspoon black pepper
¼ teaspoon salt
2 garlic cloves, minced
½ cup very fine chopped hazelnuts
4 (6oz) halibut fillets
1 tablespoon olive oil
Instructions:
Preheat oven to 400*
1. Combine first 4 ingredients. Brush yogurt mixture over tops of fish. Place hazelnuts in a shallow dish. Dredge fish in hazelnuts.
2. Heat a large nonstick oven proof skillet over medium high heat. Add oil to pan. Add fish; reduce heat to medium – low.
3. Cook 3 minutes or just until nuts are golden; turn fish over. Cook 2 minutes. Place pan in oven. Bake at 400* for 15 to 20 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Calories per serving 314
*Recipe courtesy of foodnetwork.com
Vania Isaac ACE, AFAA Cert PT
H.E.A.R. Fitness Studio 887 Main St. Monroe, Ct 06468
