December 2011
1 post
7 tags
New Year...New You???
I hear this all the time in fitness ads; New Year, New You! I don’t like it, it sounds rude to me. I doubt you need a new you.
You may want a stronger you, a healthier you or a more energized you but I’m sure you don’t need a completely new you!
What do you like to do in the New Year; start a new eating plan, start a new workout plan, do a Body Cleanse or Detox???
Is it confusing with so...
November 2011
4 posts
10 tags
Warm up your Protein Shake
I don’t know about you but its COLD where I live!
Many of my “go to” healthy foods end up having no appeal to me in the winter.
I haven’t been able to pop open a Greek yogurt or want an ice-cold protein shake since Fall really set in. I’m always cold so adding in something cold to eat or drink is not what I want.
With a cruise coming up in January, right after...
11 tags
Over-eating, Over-drinking & detox!
Have a fun Thanksgiving?
Enjoy all the foods you get once a year and extra drinking with family and friends.
I had a great weekend and thought I rebounded pretty well from the Thanksgiving Day feast but then the weekend went on with family in town and get-togthers with friends and I think the food and drinks finally did me in!
Luckily a boot camp workout, couple of Turbo Kick classes and a run...
7 tags
Pack A Better Lunch This Week
I just learned of a great new product called a Thermos!
What?
You’ve heard of this gadget before? Are you using it for lunch?
The only thermos I remember is my dad taking one in his lunch or fishing and filling it with coffee.
Thanks to my great friend (and nutrition tip expert), Vonda, I now have a better way to pack lunch for my daughter.
To say the least I am neither Betty Crocker,...
7 tags
Cold weather workouts....do they burn more...
I’ve heard about all kinds of ways to exercise or things to eat that will make you burn more calories; eating something cold, eating something spicy, wearing extra layers to sweat more, wearing fewer layers to burn more…
I had a conversation with another trainer yesterday about the idea of exercising in the cold and if your body would burn more calories. He was doing an experiment...
October 2011
3 posts
6 tags
7 tags
Fit & Fund.
I love to exercise but my first love is helping animals. Animal rescue has been part of my life since I was a kid, bringing home any stray I could find on the way home from school.
My very fist dog that was all my own was plucked right off the street when I was in college.
I’m always trying to find ways to help our homeless dogs and cats here in Chicago and now that my house is FULL (2...
6 tags
Left over chicken = fast lunch!
I’m the WORST left-over user person there is. Once I’ve eaten something I’m over it, unless it was something crazy good and most likely from a restaurant where I paid a lot for it.
I just can’t bring myself to eat whatever it was I ate the night before.
I’m trying to change that and be less wasteful. I have a small family, 3 of us, so most packages of meet are a...
September 2011
1 post
5 tags
Happy National Coffee Day!
As I sit here writing this at 8:30pm, I think I could use a cup of coffee or maybe just need to get to bed.
Today was National Coffee Day; I hope you got to pick up a free cup in your city.
People always seem very confused about coffee; is it good to drink, bad to drink??
I can tell you that I have a cup (a big mug) every morning. How else do you think I could get up at 4:10am for the past 4...
August 2011
3 posts
6 tags
Save the Knees!!
How are your knees?
Many of my clients over the years have had knee issues, at some point in your workout career or general daily life we will most likely experience knee pain. Often an exercise mat, even folding it in half, doesn’t give them the support they need.
Bang it on a table, too much running, health issues, skiing accident….
Many things can bring knee pain and many...
11 tags
Spice up Shrimp for Dinner
Grilled Shrimp, Sauteed Shrimp, Raw Shrimp, how about some Spicy Shrimp?
I’m actually very excited to try this recipe tonight. I found it over the weekend in a magazine (either Fitness or Women’s Health, tore it out so not sure?).
Hope you like it!
Buffalo Shrimp Salad with Spicy Pita Croutons
1 small whole wheat pita
Olive oil cooking spray
1 large pinch chili powder
1...
13 tags
Chi-Chi-Chi-Chia the New(?) Super Food!
I’ve been hearing whispers about Chia seeds and how it is the “new” super food.
You know the saying things that are old are now new again, well that’s a definite with these tiny little seeds.
Dated back to the Aztec Indians (pre-Columbian Era; before European Influence on the American Continents; aka – a LOOONG time ago!) Chia seeds were an important crop which is still grown in Mexico and...
July 2011
5 posts
5 tags
Boot Camp and the City (Chicago)
Boot Camp in the City ~ A short story of our more adventurous days.
People always ask me, “What is the difference between boot camp and going to a class at the gym?” Well, besides the variety of workouts, getting to be outside, getting to know your coach and your coach getting to know you and actually be concerned if you show up or not there are the “outside” elements.
I have had many...
13 tags
Eating well on the fly; quick ideas for meals and...
Getting or Staying fit is not an easy thing to do. It takes work beyond your actual workout. For me and I’m assuming most others the nutrition side is the hard part. You can show up to your workout and have your trainer or coach tells you exactly what to do, sweat your but off for an hour and be good to go. But, who is there when you are choosing what to eat the rest of the day. If we could...
7 tags
Heat & Exercise
When is hot too hot?
We are feeling it this week in Chicago and I’m sure there are many people wondering if they can safely continue their outdoor routine with temps hitting high 80’s with a bazillion % humidity making it feel like its 97 at 9am.
The answer will be different for everyone. Here are a few things to consider:
Are you conditioned for outdoor workouts?
If you are always taking...
THE STADIUM WORKOUT
The Workout:
This is a great workout to mix things up and perfect on the road if you are near a high school stadium with public access. A flight of bleachers or stairs with at least 12-20 steps will also work.
Here’s how you do it:
Warm Up for 10 minutes: If you have to park away from the stadium use the distance to take a light jog for your warm up. Once in the stadium do 1 lap on the...
June 2011
4 posts
6 tags
The no complaint bracelet....
A few posts ago I wrote about A Complaint Free World.
Am I complaint free?? Um, not yet.
But…I can say it does make you more conscience of what you’re saying and snapping about during your day.
I have found myself in situations where I could have let it roll into a big ball of anger and tick me off for the entire day, which would only have ruined MY day, not the person or situation I was...
11 tags
Motivation??
Motivation comes in many forms. Why do you work, why do you clean, why do you sign up to be on a committee, why do you exercise???
I believe you have to be very honest in why you are doing anything you do. Is it to get ahead in the world, to one-up your neighbor, to be a better parent??
It’s hard to stick with anything if you cannot be true to yourself about why you are doing it.
I honestly...
12 tags
Seafood on the Grill
What do you do on a morning when boot camp has been nixed due to lightening? Well, I think of other things I can share with my camp to help them reach their fitness goals. Today I wanted to find a recipe for the grill because it’s summer…right? Well, it’s June so maybe it will feel like summer soon.
I love scallops and never think of grilling them but this sounds great! Try...
6 tags
A complaint free world??
“If you don’t like something, change it, if you can’t change it, change your attitude - don’t complain” ~ Dr. Maya Angelou.
A Complaint Free World….is it possible?
I added the picture above because I think it represents a fun day at the park with my family and how we should want majority of our days to be.
I’ve decided to try this out and see if I cam make a...
May 2011
5 posts
Windy City Adventure Boot Camp at Work →
Wonder what we do at Windy City Adventure Boot Camp?
Too many things to list.
On this day campers worked on KB Swings, Step Ups, Jump Rope, Bicycle Crunches and Walking Lunges. We also threw in a push up-tricep dip drill at the end (not shown).
Get out there and sweat!
(Click on title box to see)
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Yoga after a run
What’s most amazing about this video is that I shot it wearing shorts after a beautiful warm run on the lake. I’m now sitting here typing this in long pants and a sweatshirt. If you are in Chicago (or anywhere in the Midwest) you feel my pain! C’mon already with some sun and nice weather.
Anyway… I have a hard time getting myself to do yoga on a regular basis. I...
12 tags
Hitting the H2O
I know my last post was about drinking water but I feel the need to discuss this is a little more detail after my 9am boot camp today. The weather has taken a drastic change here in Chicago, going from 50’s-60’s and rain to 80’s and humid overnight and the effects of this change combined with how quickly it happened is showing up in the boot camp workouts.
We are not used...
10 tags
Warmer weather...finally!
What a perfect morning today for boot camp. Spring is finally here, hopefully to stay!
We now have sun for the entire hour of camp, we can sport our capris, shorts and tank tops instead of winter hats, gloves and 5 layers.
With warmer weather comes a change in habits. We should be drinking water through out the day all year long but here in Chicago its hard to think about cold water when...
9 tags
Happy Cinco de Mayo!
HAPPY CINCO DE MAYO!
Big plans for tonight? Cinco de Mayo needs to always fall on a weekend, I know for many of us a night of margarita drinking at the bar during the week is not happening.
So, if you are like me and you are at home tonight but still want to celebrate with some m
Mexican food and a margarita… **go for it! **
I actually love eating Mexican food at home, it’s...
April 2011
2 posts
Hard CORE →
Core exercises can help you in daily life. Regaining ab strength after baby, picking up things around the house, simply standing up or sitting up uses your core and you need to keep it strong. Here are a few moves to help you gain the strength you need. Try each one for 30 seconds and work up to 1 minute of each a few times per week.
If staying on your toes is too much at the beginning simply...
12 tags
Success & Determination!
I want to share a success story about one of my campers. I want to share it because her road to finding results was not the smoothest yet she figured it out and is now seeing the changes and enjoying her new understanding of her body and how to make it work for her.
My client has been with me for about a year or more taking boot camp. She faces the same struggles many of my clients do, a busy...
March 2011
3 posts
10 tags
You are the only one who can reach your goals!
I noticed a few women at my gym “exercising” on the recumbent bikes and I wanted to yank them off. Why? …Because they are wasting their time. As I warmed up on the upright stationary bike next to them I peeked at their screen, one woman was on level 1 and another on level 3, both reading books. Maybe the gym is like their coffee shop where they come to enjoy a good book but I think most people...
7 tags
Shrimp Fajitas
Anyone ready for Chicago to open their patios and enjoy some light summer food?
I am!
In the spirit of the upcoming warmer season my menu this week includes some food for the grill and a fresh fajita recipe sure to go perfect with a skinny margarita!!
Check out this Shrimp Fajita recipe, invite your friends over and open up your patio.
This is a single serving, multiply for however many people...
12 tags
Trouble getting past the starting gate?
You want to start working out but you are not sure how.
Before you even pick up your fist weight or head out for your first jog there are a couple of things to do to put you on the success track.
Fitting it in: First, figure out when your workout will fit into your day. If you know you always have plans at night then don’t schedule your workout there. If your evenings for the past 3...
February 2011
3 posts
13 tags
Get Ready for Spring Workouts - Back to the Great...
We’ve felt it once already, Spring Fever! Then the stupid snow had to come back!
Not long and it will be here again and suddenly the trails and sidewalks will be packed with runners in shorts again; even if it is only 50 degrees.
I know everyone will be excited to get out there and hit the pavement but don’t forget to be ready and take care of yourself in the process. Here are some things to...
8 tags
Brats anyone?
If there wasn’t still 2 feet of snow on my patio all this sun and warmer weather makes me want to fire up the grill…actually have my husband fire it up!
A friend of mine gave me a great recipe that is EASY, YUMMY and is great for any season!
I’m craving it just typing this up for you.
This recipe uses the oven but I’m sure you can grill all this up when Spring finally...
11 tags
January 2011
5 posts
10 tags
Comfort Food
Another snowy day in Chi-town. All this winter makes you want a warm hearty meal that’s probably not going to help your belly, hips or thighs the next day.
I made this slow cooker simple chili the other night, it spiced up the menu for the week, made the house smell great and felt like I was eating something really good (as in bad for me).
Use the right type of ground beef (lean!) and...
8 tags
WatchWant a booty lift? Here’s a video sharing some of my favorite glute tightening moves.
Add these into your workout a couple times a week to improve your “rear” view in your favorite jeans or get ready to hit North Ave. Beach in a few short months!
7 tags
WatchHave fun mixing up your workout with combo burpees.
Burn more calories by keeping the intensity up and challenge yourself with these moves!
Happy Exercising :)
8 tags
Do you Detox?
It’s the New Year and many people are ready to get moving on some new goals and life style changes.
We’re in the 2nd week of 2011, have your “resolutions” already taken a fall? Do you even remember what you were going to change? I’m sure many of you are doing the “Oh yeah, I did say I was going to do blank this year.”
So far this year every morning show, news show or email article I see has...
6 tags
WatchFinally…here it is, some of my favorite exercises. Sorry, I’m getting this out about a week late but it took a few tries to get the video done and then editing issues that I’m very new at!
There are all kinds of exercises out there to choose from. One question I always get is, “What’s the best cardio exercise or leg exercise or ‘fill in the blank’ best...
December 2010
3 posts
9 tags
Top 10 of 2010
_Happy Holidays! _I’m so excited, I love this time of year and this is the only time I have 2 weeks straight off from teaching any classes at 5:30am. With my chance to sleep in I still found myself at the gym taking a 5:30am spin class today! I will have to make myself sleep in a few times and enjoy :)
I thought I would share my Top 10 of 2010. This is a list of my favorite things that...
9 tags
4 tags
Tis the season...to light up those Crock Pots!
My new favorite thing, my crock pot! Its not exactly new, I got it for my wedding shower over 8 years ago but if you know me, you know I am not the cook of the house. The last few weeks I have been stepping up trying to do some dinner responsibility since my husband is working later and I’m starving if I wait for a 7:30pm dinner (and that’s not very good for my daughter...
November 2010
5 posts
7 tags
Fit Kids - My daughter helped me show some family... →
Ahhh...too much food!
Was anyone else dying by the time last night rolled around? Let’s face it, Thanksgiving is only 1 day but we eat for all 4! I traveled out of town to visit family and celebrate the holiday and came back home with a few extra friends. I think they hitched a ride on my butt! If you are feeling the same way its time to kick it into high gear; both your workouts and clean up that diet.
I...
Going through the motions?
Thought about this today when I was at the gym, how many people go to the gym but just “go through the motions”.
You don’t get fit by osmosis, just because you are at the gym doesn’t mean you are getting fit.
I do understand you won’t be motivated every day, some days getting to the gym is actually a triumph.
I know this because today I didn’t feel like working...
Holiday parties, food, drinking, extra...
It’s that time and all you’ll hear is how everyone gains an extra 5 lbs. from now to January. I’m not saying it’s not true in many cases but I’m not sure if all that talk really makes an impact on how you spend your days from November 25th - January 1st.
This IS the most wonderful time of the year so why stress over it? Enough stressing goes in to travel, shopping,...
Travel & Exercise
Here we go, going to try to get this blog thing down…again and be consistent to bring you some health & fitness info that is user friendly.
I recently did a segment on how to pack an exercise band and get a workout in your hotel room.
Someone saw it and wanted more info so here you go; a little hotel workout to keep you in shape while on the road.
First, don’t let travel be an...
July 2010
4 posts
Inspiration from others!
I see most of my clients 3-4 times per week. Even with all of this contact it can still be hard to know if they are getting what they want from boot camp. I try to give them a great workout every morning, send out emails about nutrition, motivation, what to do over the weekend…
But..are they getting it? Are they using all this information to their advantage?
I LOVE it when a camper lets...
The Perfect Postpartum Prescription
It’s paramount for new moms to give them self a break, and there’s no better break than exercise. Adventure Boot Camp provides new moms a safe healthy way to get back in the game and lose those extra pounds left over after giving birth.
There’s absolutely no reason you can’t get back to your fighting weight. Once you’ve been given clearance by your doctor to exercise, usually within 6 to 8 weeks...
No Crazy Quick Fixes
But crazy good results from Adventure Boot Camp
“I’m just one bad stomach flu away from looking good in my bikini.
“I’ve heard there’s a new type of diet air in Europe. It’ air minus the carbon dioxide.
“Cheeseburgers all day for me. I’m using the new Fuze slenderize weight loss, lip gloss.”
“I’ve completed a virtual triathlon because I’m wearing a wetsuit under my work clothes.” ...