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Tuesday, July 6, 2010

BootCamp this week and Protein Pudding

"The pain you feel today will be the strength you feel tomorrow."

BootCamp this week!

join us Tuesday night 6 pm in the Cave or Thursday morning 9:45 am Ladies area
 (Kerry is teaching Thursday morning for me, she is up for a little BootCamp, Kerry style!)

Tuesday night

I: 3x
400m run or 5 min jump rpoe
25 squats
15 sit ups

II: On the minute for 25 minutes:
1st min: 1 thruster
2nd min: 2 thrusters
3rd min: 3 thrusters
Continue until failure
then run 400m (or 5 min of jump rope) & REPEAT

III: One minute each
- Partnered medicine ball situps
- American KB swings
- Plank
if time.....
Every 45 seconds, do 10 walking lunges, one clean, one strict press, one front squat, all with either 2 dumbells or a barbell. Continue until you've traveled 400m.


As many of you may know, Greek Yogurt is my new favorite snack option.  Greek Yogurt is gluten free, safe for diabetics and vegetarians, and with the 2% variety being only 120 calories a cup, it's perfect for dieters of all kinds.  Its higher in protein and there are 0% fat options to choose from! Remember to be sure and check the sugar content, pre-sweetened yogurts are LOADED in sugar and are not a good choice for a clean diet.

Here's one of the many ways I have found to get the protein I need to stay strong and healthy!

Lisl's Protein Pudding

1 cup of 0% fat Greek Yogurt
1 scoop whey protein
1 tbs Cocoa Powder
stevia to taste to sweeten

mix all together...yummy snack full of protein!


4th of July Secret BBQ Tips

Summertime barbeque’s are often loaded with mystery side salads and fatty cuts of beef. To avoid gaining back all the weight you lost right before you had to put on the bikini, follow these bbq rules.
1. Beware of Ketchup and other condiments containing high fructose corn syrup.
Buy Ketchup that is labels organic. Make sure to read the ingredients to be sure it is not made with HFCS. The chemical often added to soft drinks, cookies, and cereal is also a major ingredient for some favorite condiments, including Heinz Ketchup. Brands like, Organicville have a delicious ketchup that will wow your guests.
2. Instead of having a burger made with beef, try a bison or veggie burger
Burgers are like a mystery meat. No one really knows where it came from and how much fat it contains. Stay smart by trying a bison burger. It’s lower in fat and typically farmed on a small ranch so you know it’s been grass fed and treated well. Not an option? A veggie a burger is always a safe bet. Try Veggie Patch’s Garlic Portabello Mushroom Burger for a meatier patty that tastes great! You will save yourself at least 100 calories.
3. Don’t sabotage your meat with processed white buns!
If you are hosting the BBQ, opt for 100% whole wheat buns. Know a guest who need gluten-free options? Indulge them in Ezekial sprouted grain hamburger buns for a gluten-free, option with added protein. Lastly, go bunless with two slices of iceburg lettuce. If none of the above are options, try eating one half of the bun, or scoop it out like a bagel.
4. Spice up grilled chicken or fish without piling on calories!
BBQ sauce can be loaded with sugar. Choose a brand like Mrs Renfro’s that has only 35 calories per 2 tablespoons. Better yet, check out their variety of fruit salsa’s to top freshly grilled fish. Another option? Try a chutney for a sweater glaze that requires no marinade sitting time. Try School House Kitchen’s Bardshar Chutney for a versatile BBQ companion.
5. Skip the mayo drenched salad, and try some grilled veggies!
Macaroni salad, potato salad, and pasta salad are usually a mystery to all guests except the one who made the dish. Avoid the danger and stick to some grilled veggies or corn. If you are allowed to bring a side, enlighten your guests by bringing a healthier version of one of the above. Typically one cup of potato salad has over 300 calories.
For more tips, visit

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