New Orleans Boot Camp Home Workout

Hey there!  Here is a Quick little workout you can do at home or when you’re on vacation.
Just do sections 1-5 and follow the direction for each section.  Feel free to repeat the whole workout again if you get
finished in under 20 minutes.

1.Warm-up (20 seconds per exercise) – 10 minutes

- Run in Place

- Leg Swings (20 seconds per side)

- Steam engines or jumping jacks

- Stationary Lunge (20 seconds per side)

- Pushups

- Arm rotations (10 seconds in both directions)

- Rest 1 minute and repeat 1 more time.

2. New Orleans Boot Camp Strength Circuit
(20 seconds per exercise) – 5 minutes

- Vertical Jump or Jumping jacks

- Pushups

- Squats

- Rest 2 minute before repeating 1 more time.

Water Break – 2 minutes

3. New Orleans Boot Camp Big 6 Conditioning Circuit
(30 seconds per exercise) – 10 minutes

- Side-to-Side Jump

-  Squat

- Close-grip Pushup

- Band Row or Dumbbell Row 

- Reaching Lunge (30 seconds per side)

- Side Plank (30 seconds per side)

- Rest 2 minutes before repeating 1 more time.

Water Break – 2 minutes

4. New Orleans Boot Camp Big 6 Conditioning Circuit
(30 seconds per exercise) – 10 minutes

- Jumping Jacks

- Split Squat (30 seconds per side)

- Band Row or Dumbbell Row

- Wide stance Pushup (15 seconds per side)

- Lateral Lunge (30 seconds per side)

- Cross-Body Mountain Climber

- Rest 2 minutes before repeating 1 more time.

Water Break – 2 minutes

5. New Orleans Boot Camp Total Body Abs Circuit
(20 seconds per exercise) – 5 minutes

- Inchworm or bicycle crunches

- Side Plank with Leg Raise (20 seconds per side)

- Mountain Climbers

- Rest 2 minutes before repeating 1 more time.

Cool-down, Stretching & Water Break – 10 minutes

 

That’s it ..print it out and get busy!

Make sure that you check out the New Orleans Boot Camp VIP program where you save 33% off the price of boot camp!

Disclaimer: See your physician before starting any exercise or nutrition program.
You must have a complete physical examination if you are sedentary, if you have
high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you
are over 30 years old. Please discuss all nutritional changes with your physician or
a registered dietitian

Make sure if you leave a comment below if you want more done for you workouts!

The Glycemic Index

A unique tool for achieving a healthy weight in New Orleans

This is a Guest fitness Blog post by Laura Kalina, RD, MAdEd, a registered dietitian and author of Low GI Meals in Minutes Cookbook

The obesity epidemic is the greatest health care crisis to hit the modern western world.  Even more alarming, it is now predicted that over 30 per cent of the next generation will develop diabetes sometime in their lives.  We have become an overfed, undernourished nation because of poor lifestyle habits.  High glycemic index (GI) diets and lack of exercise are largely to blame.

What is the glycemic index?

Dr. David Jenkins, a Canadian nutritional sciences professor, developed this index in the early 1980s. It ranks carbohydrate-rich foods by how much they raise blood glucose levels in comparison with glucose or white bread.

When you eat food that contains carbohydrates, the sugar (glucose) breaks down during digestion and gives you energy.  After you eat, your blood glucose level rises.  The speed at which food increases your blood glucose level is called the glycemic response.

The glycemic index ranks carbohydrate-rich foods according to this response.  Those that raise blood glucose quickly have a higher GI rating.  Foods that do so more slowly have a lower one.  Generally, the lower the rating, the better the quality of carbohydrate and overall nutritional benefit.

Low GI foods are usually low in calories and fat, while high in fibre, nutrients and antioxidants.  Choosing low GI foods more often has many health benefits.

What are the benefits of eating low GI foods?

Prevent obesity – Low GI foods digest more slowly and stay in your stomach longer.  This makes you feel full longer.  As a result, you may eat less and consume fewer calories making it easier to control weight.  In addition, low GI foods do not spike your blood glucose.

Prevent type 2 diabetes – High GI foods may increase the body’s demand for insulin and raise the workload of the pancreas.  Some researchers think that eating a diet rich in high GI foods for many years may wear out the pancreas wear out, resulting in type 2 diabetes.  Eating low GI foods can ease the demand on the pancreas, so it does not work too as hard.

Manage diabetes better – Eating low-GI foods helps control blood glucose and improves the body’s sensitivity to insulin.  These foods do not break down into sugar as quickly and so may keep blood glucose from spiking.  Your body is more able to keep up with insulin demands.  Controlling blood glucose levels is particularly important for helping those with diabetes to avoid serious complications of the disease.

Avert heart disease – Elevated insulin levels may be one driving factor for heart disease.  High GI foods spike blood glucose levels and insulin demand.  This may raise cholesterol and triglyceride levels, contributing to heart disease.  In contrast, consuming low GI foods keeps blood glucose and insulin levels in check.  Some evidence suggests this reduces total blood cholesterol and bad LDL cholesterol, while increasing your heart-friendly, good HDL cholesterol.

What are some simple ways to include lower GI foods into my diet?

Start your day off with a Low Glycemic Shake such as Usana’s Nutrimeal.  Breakfast is the most important meal of the day and  high glycemic choices can trigger you to eat 80 percent more calories all day!

-Choose breads that contain a high proportion of whole or cracked grains, stone-ground whole wheat flour, oats, bran and seeds.  The lowest GI (and recommended) bread is made from whole sprouted wheat.

-Select unrefined cereals like large-flake rolled oats, oat bran, wheat bran, muesli and cereals made with psyllium.

-Serve brown, wild, Basmati or converted (parboiled) rice.

-Try sweet potatoes or yams for dinner instead of regular white potatoes. (See recipe for Sweet Potato Fries.)

-Eat fresh fruit and vegetables.  They have a low GI and break down into sugar slowly.  Canada’s Food Guide recommends five to ten servings of fruits and vegetables every day. Enjoy a variety!

-When baking, choose recipes that call for whole grain flours, oat bran, wheat bran, rolled oats or ground flaxseeds instead of, or along with, all-purpose flour.

-Snack on fruit, vegetables, yogurt or a handful of nuts. (Almonds, preferably (non-salted) peanuts and walnuts are good choices because they also add healthy fats to your diet.)

-Choose fruit- and dairy-based desserts, such as berries with low-fat ice cream.

-Enjoy more whole grain pasta, legumes, vegetables and low-fat dairy products.

-Try tofu, barley, quinoa, and bulgur. (See recipes for Quinoa Corn and Black Bean Salad and Tofu Pizza.)

-Use vinaigrette instead of a creamy salad dressing.  It is lower in fat, plus the acidity of the vinegar slows digestion, lowering the meal’s GI.

-Try to include at least one low GI food at each meal.

Choose wisely

Select low and medium GI foods more often than high GI foods.  A GI of 55 or less ranks as low, a GI of 56 to 69 is medium, and a GI of 70 or more ranks as high.  Use the chart to help you make healthier choices.

Low glycemic index foods (55 or less) – choose most often

Usana’s Nutrimeal
Usana’s Nutrition Bars
Skim milkPlain yogurtSoy beverageApple, plum and orangeSweet potatoSprouted wheat bread or tortillaPumpernickel bread
Oatmeal (slow cook oats)All-Bran™
Barley
Bulgar
Quinoa
Lentils, kidney and baked beans
Chick peas
Vegetables

Medium glycemic index foods (56 to 69) – choose more often

Banana
Pineapple
Raisins
New potatoes
Split pea or green pea soup
Brown and Basmati rice
Couscous
Shredded wheat cereal
Whole grain bread (coarse)
Rye bread
Pasta and noodles, cooked to al dente (firm)

High glycemic index foods (greater than 70) – choose less often

White and whole wheat breads and bagels
Instant mashed potatoes
Baked white potato
Instant rice and noodles
Corn Flakes™
Rice Krispies™
Cheerios™
Soda crackers
Jellybeans
French fries
Rice cakes
Pretzels
Popcorn
Cookies
Cakes
Table sugar (sucrose)
Fruit juice
Dried fruit

WRITTEN BY:  Laura Kalina, RD, MAdEd, a registered dietitian and author of Low GI Meals in Minutes Cookbook which can help you put healthy eating into action.
More than a cookbook, this healthy lifestyle guide teaches a quick prep method, and also contains a menu plan, shopping lists, fridge and pantry makeovers and success stories.

To find out more about Laura and how to order her cook book visit –> www.lowgimeals.com.

BONUS: Awesome Tofu Pizza Recipe!

Makes 3 servings   Calories 200 – CARBS 8g • PROTEIN 16g • FAT 11g • FIBER 2g
12 oz (350 g) extra firm tofu
2/3 cups (150 mL) chunky black bean salsa
¼ cup (60 mL) black olives, pitted and coarsely chopped (optional)
½ cup (125 mL) grated cheddar
¼ cup (60 mL) feta, crumbled
2 green onions, thinly sliced
¼ tsp (1 mL) dried oregano

1. 1. Place oven rack in top third of oven.  Preheat to 400 F.
2. Lightly grease a cookie sheet.
3. Turn tofu block on edge and slice into six thin slices.  Place tofu slices on cookie sheet.
4. In a bowl, stir salsa with olives and green onion, then spoon over tofu and spread to edges.  Sprinkle with cheddar, feta and oregano.
5. Turn oven to broil and cook until cheese melts, 6 to 8 minutes.
   

   Make Sure you leave a comment Below! I love to hear your thoughts!

   
   

The V.I.P. New Orleans boot camp Membership Details
Save 33% off the Price of Your Boot Camps!
New Orleans Adventure Boot Camp announces a new feature!
Our Inner Circle VIP Boot Camp Membership!

I am always thinking about how to make New Orleans Adventure Boot Camp a better experience and better value for our dedicated members.

Our Campers tell us they are addicted to boot camp and many of them refer to themselves as “lifers”. We know we’ve got a secret ingredient – fun, motivating, thrilling workouts that leave you begging for more. Every day at camp is different experience!

For those who are truly committed to New Orleans Adventure Boot Camp, we are offering a limited number of our Inner Circle V.I.P. New Orleans Boot Camp Memberships.

The V.I.P. Membership price will ONLY be $190 per boot camp – a savings of over 33% off the standard five day price but will require a four camp commitment.

What this means is that after your first VIP boot camp, we will automatically enroll you into the next consecutive boot camp where we charge you $190 dollars, five business days before the next boot camp start date.

The Major benefit will be a new pricing structure for our committed members.

You will be able to attend as many days per week as you choose Monday-Friday.
Same as our 5day/week program but with a Huge Savings!!

In addition there will be several other un-announced bonuses for V.I.P. Members.

• We will also have special VIP T-shirts for Inner Circle V.I.P. Boot Camp Members.

• And we will have special contest just for Inner V.I.P. Circle Boot Camp Members.

This is by far our best value. But membership will be limited.

However, there will be no make up days.

So if you are interested, sign up now! The only thing you need to remember is for this special pricing you are committing to four consecutive boot camps.

If you have any questions, please let me know. But don’t take too long, this special opportunity will not last.

Hurry Only 12 VIP Memberships Left!!
Click here to Register

Please let me know if you have any questions, post them below in the comment section, thanks!

The New Year renews hope for your dreams.

And if you are like most people then your dream for the New Year has everything to do with losing weight.

It makes sense, doesn’t it? What better time is there than now to transform your body into the one that you’ve always dreamed of?

To get you off to a great start I’d like to share with you some food for thought:

Why do you eat?

Now I know at first glance the answer to that question seems painfully obvious – but I want you to dig deeper. You’re probably thinking that you eat when your body is hungry to get the energy you need to sustain life. And you’re partially right. But that’s not the only reason that you eat.

The truth is that you (along with almost everyone you know) eat too much. Your body simply doesn’t need all of the calories that you consume, and it shows in a physique that is less than svelte. If we only ate to fuel our bodies then we’d all have washboard abs. And that’s clearly not the case, right?

So what drives you to eat when you shouldn’t? Hmmmm. The answer to this question could be just what you need to see results before 2010.

Here are the four basic reasons that you eat:

1. Because you’re hungry.
This one is obvious. You eat when your body tells you that it’s hungry and in need of fuel. Just like your car lets you know when it’s time to head over to the gas station for a filler up, your body is great at letting you know that energy stores are low.

Eating when you are hungry and stopping when you are full is a healthy thing. Too bad this isn’t the only reason that you eat…

2. Because you’re emotional.
…but the truth is that you also eat when you are emotional. Think back – can you remember a time when you turned to food after a stressful confrontation? Or how about when you’ve soothed the blues away by treating your sweet tooth? And it’s not just negative emotions that lead to emotional eating – most of us reward happiness with unnecessary calories as well.

Emotional eating adds an untold number of calories to your diet – all calories that are unnecessary and turn into fatty deposits on your body.

3. Because you’re social.
Come on, don’t just sit there, have a slice of pizza with us. No one likes to eat alone, and so you feel obligated to eat with others. How many times have you filled up a plate just because everyone else was eating?

When eating becomes a social activity with no thought to the calories that are being consumed, only one thing will result: weight gain.

4. Because you’re habitual.
At the end of each day you relax in front of the television with a snack, and I’m willing to bet that it isn’t because you’re hungry. You simply associate sitting down to watch television with eating something. Or maybe you always visit the vending machine on your break whether you’re hungry or not – it’s just become a habit.

As humans we love to form habits, and when your habits involve eating extra calories then your waistline suffers for it.

Here is my challenge to you:

• Take the time to examine why you are eating, and choose to only eat when you’re truly hungry. This small action has the potential to dramatically improve your physique in the coming year.

• Remember that improving your diet is only half of the equation when it comes to reshaping your body.

The quickest and most permanent results are achieved when good eating habits are accompanied by challenging New Orleans exercise program.

I’d like to see you transform your body before  2010 – so much so that I am willing to pay you for Every Pound and Inch you Lose!

Just click the link below and register for the next boot camp starting Dec. 7

New Orleans Exercise Boot Camp Program! <—-Click here

Make sure to leave a comment below and let me know what really drives you to eat what you shouldn’t!

Are Cocktails Calories causing Weight Gain in New Orleans?

Let’s be temperate about temperance. Alcohol as a moral problem. But alcohol as a food, or at least as an article of dieting, is a big subject to New Orleans reducing weight.

It must be conceded that a great many alcoholics are spindling and cadaverous in New Orleans. They get that way because they use alcohol instead of food.
For a so called “Normal people”  who drinks only as an occasional accessory to food, must look upon alcohol as a potential builder of corpulence.

Alcohol is funny stuff, as the night-clubber said when he found two wives waiting up for him. It provides plenty of calories and burns with a lovely light, especially on plum pudding.

It burns within you with the same intensity-at the rate of 7 calories per gram, nearly twice the output of protein or carbohydrate and within a couple of calories of the high-heat level of fats.

Alcohol provides a fourth kind of calories.
Practically alone among food materials, alcohol can be absorbed directly from the stomach without the intervention of digestion. Once it is in the blood it has no place to go. There are no friendly storehouses to welcome it, as is the case with other foods. Consequently it has to be burned, liberated as heat and energy. It takes about 31/2 hours for the average person to burn i ounce of alcohol, the amount you or someone else gets from two ounces of 100 proof whiskey.

Number one, among the virtues of alcohol the fact that its energy is rapidly available and that it has its place in medical practice. It also encourages a tautly nervous person to relax and for that reason, especially among the elderly, it is sometimes an aid to digestion.

For most of us in New Orleans, however, alcohol goes to work so fast producing  that energy from other foods we have eaten aren’t given a chance.
They aren’t needed while alcohol is taking over the whole job and they hate to cross the picket line. They can be stored in the body if alcohol can’t, so the food that isn’t needed just transforms itself to fat in the hope that it will be appreciated at a later date.

If your daily calorie count takes due notice of the energy value of alcohol, however, you can see that all your food is assimilated by keeping it within maintenance limits. Alcohol calories count just the same as any other, even though they aren’t very good calories.

Alcohol tends to make you feel hungry and so you are more likely to eat more, when you are drinking.

You can also notice yourself feeling more hungry the next day, as alcohol burns sugar. So you can find yourself bingeing the day after you have had some alcohol. So if you want to drink alcohol and you are on a diet, you need to be very careful!

Some people try to work around this problem and do some extra exercise at some time in the week to make up for a good night out with a few drinks and that really doesn’t work that well for various reasons LOL

If you are truly trying to lose weight in New Orleans then you should only have alcohol in moderation and perhaps get on a Weight Loss Program in New Orleans that is Consistent, Motivating and hold you Accountable to limit you from sabotaging your Fat loss Goals!

I’d LOVE to hear your comments in the comment section below…

Speed your Metabolism to burn fat in New Orleans

Are you looking for foods that speed metabolism in New Orleans?
This will probably surprise you. All foods speed metabolism.

“How is that possible?” you ask.

Let’s take a quick look at just what is metabolism and how does it works. This explanation might help you to better understand the process and how it can affect your body in New Orleans.

When you eat a meal, your body begins the process of digesting the food, drawing out the nutrients and processing them to create energy that keeps your body functioning properly and effectively. It takes approximately 4 hours just to absorb the nutrients. This is repeated with every meal you eat. In a day, that amounts to 12 hours that your body is busy absorbing each meal’s nutrients.

In short, during the digestion process, our bodies burn calories. This is especially true of foods containing carbohydrates and protein which take longer than other foods to digest. Simply by eating, digesting and absorbing nutrients from the food, you speed your metabolism.

Does this mean you should eat more in New Orleans to constantly stimulate calorie burning?

Here’s another answer that might surprise you. Yes. But hold on before you park yourself in front of the refrigerator, bib in place, knife and fork at the ready.

If you skip breakfast and other meals, you will reduce how quickly your body burns calories. In this case, eating more food will help speed metabolism in NOLA. In fact, by eating smaller meals more often throughout the day, you can keep your metabolism working so that your body is constantly in the state of calorie burning.

As mentioned, there are some foods that require more of your body’s energy to burn. The degree to which they affect your body’s metabolism depends on the particular food choice. Caffeine, coffee, tea, chocolate and a chemical found in chillies are some foods that speed metabolism, but only minimally.

Carbohydrates and protein trigger the highest rate of metabolism. In fact, a protein meal can burn as much as 25% of that meal’s calories through digestion and absorption.

While a high protein meal might sound appealing, consider that it would not provide your body with its required round of nutrients. Adding vitamin and mineral supplements is not the answer either, because they do not provide the same quality of nutrients that are found naturally in foods.

Your best choice is to eat well-balanced meals regularly that contain protein, non-starchy vegetables, fats and carbohydrates. This can minimize fat production while keeping your blood sugar at a level that helps to burn fat and build muscle.

Focus on these 10 specific foods that help speed metabolism and burn fat.

Whole grain bread
Chicken
Salmon
Eggs
Fresh Cheese
Green Beans
Summer Squash
Cabbage
Asparagus and other non-starchy vegetables
And, of course, protein rich meats

To temporarily boost your metabolism by as much as 30%, drink cold water.

Remember, there are other factors beyond your control that can affect your body’s speed of metabolism, including your age, sex and any medical conditions.

While these foods can speed metabolism in New Orleans, the best way to lose weight is with a healthy combination of regular meals and physical exercise, especially those that build muscle because  muscle burns calories too.

Exercise regularly, stick with a diet of protein, non-starchy vegetables, fats and carbohydrates, and be sure to add some of those foods that speed metabolism, and you’ll soon see the results you want.

Make sure you leave a comment!!

New Orleans Fitness Goals, Visualization and Power ball

Tips

-Be specific in your New Orleans Fitness Goals

-Know exactly what you are asking of yourself

-Give yourself visual positive re-enforcement.

-Write your goals down, say them out loud, get creative and imagine yourself already there!

Please feel free to make a comment and add more help tips that you discovered that help you achieve your goals!

Build Muscle to Burn More Calories in New Orleans by working out!

Did you know that every ounce of muscle burns calories during the day?

Here is the good news: Muscle burns 5-15 calories per pound
per day than. So what does this mean to you? What it means
is that muscle will naturally burn fat.

But building muscle or increasing muscle tone is hard isn’t it?

No not really, you just have to try a little. Here 3 tips how…..

1.Train just at least 2-3 times per week.

Take a few times a week to work your muscle groups.
It’s easy to sleep that extra 15 minutes, but can you honestly not get
out of bed or off the couch for 30-60 minutes to work your muscles?

2.Challenge your muscles.

Easy to moderate reps are great for maintaining muscle, but the
more muscle you have on your body compared to fat,
the more calories your burning per day without even thinking about it.
Challenge your muscles by using a higher weight than you usually would,
make it so your last rep makes you work for it, but is still doable.

3.Use compound movements.

These movements challenge several muscle groups at the same
time. Push-ups, squats, lunges are all good examples of
compound movements and that’s why we focus on those exercises in the
New Orleans boot camp.

4.Change your workouts.

Your body will get used to the same routine if you do the same
thing for every day each week. Challenge your body by changing your
workout routine each week. If you are in one of my boot camp programs
then you already know that everyday we incorporate different exercises, sequences,
circuits, and intensity to constantly challenge your body.

Sometimes doing something just as simple as going roller skating instead of
bike riding for cardio will make your legs REALLY sore the next day.

In fact, last week I went to a roller skating party and I couldn’t believe how sore my legs
was the next day. Actually it was quite embarrassing because the soreness
made me feel like I was walking funny… but It still felt great in a crazy sort of way to feel my muscles sore again.

Anyway!…before embarass myself even further…..

Here is a compound Movement Workout that you can do anywhere to get you started.

Reps /Exercises

1. 30 / Jumping jacks
2. 30 / Body weight Squats
3. 30 / Bicycle Crunches
4. 30 / Stationary Lunges (right leg forward)
5. 30 / Stationary Lunges ( left leg forward)
6. 15-30 / Push up’s
7. 30 / Jumping Jacks
8. 30 Alternating Lunges

Instructions:

Try to Repeat exercises 1-8, for as many Rounds(#1-8) as possible without rest for 20 minutes.

Email me back how many rounds you could do in 20 minutes.

Always make sure you check with your doctor before starting a exercise program.

Now, YOU can do this, just a little ambition goes a long way. Get up and
go do it!!

If you are having trouble finding motivation to workout.

You should consider doing one of my boot camp program!

To Learn More, go here ! http://www.NolaBootcamp.com