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7 Cookout and Picnic Diet Killers

PicnicIt’s summertime in WI, which brings the incongruous collision of picnic season, festivals and swimsuit season. The weather’s perfect for hiking, camping, barbecuing, and days at the beach—lots of opportunities for outdoor exercise, but just as many opportunities to pig out at pool parties, outdoor festivals, and county fairs. Here are some foods to try avoiding during the dog days of summer and some ideas for substitutions for picnic favorites.

Fried chicken. It’s not the K or the C in KFC that’s the problem. It’s the F for fried. And if you have any hope of staying slim this summer, it’s time to tell the Colonel you’re kicking the bucket. One extra-crispy breast will run you 460 calories and 28 grams of fat, 8 of them saturated. That’s almost three times the calories of a grilled, skinless breast and almost ten times as much fat. So clearly, you’re better off cooking the chicken yourself. But if you’re grabbing something on the run, you might want to visit the rotisserie case at your local supermarket. Try picking a chicken that’s not slathered in sugary barbecue sauce. And if you throw away the skin, you’ll save yourself from eating most of the fat and calories. We will not even mention the WI State Fair crème puffs.

Sandwiches. A picnic without sandwiches is like a picnic without ants. It just wouldn’t be the same. But of course, the sandwich is only as good as the sum of its ingredients. If you’re using white bread, you’re just eating empty carbohydrates. Make sure you buy whole-grain bread, and that it has the word “whole” in the ingredient list. Wheat bread is essentially the same as white bread, only with a little molasses added for brown coloring. It’s nutritionally the same, if not worse. Whole wheat bread, on the other hand, contains the fiber and the vitamins you’re looking for. For lunch meat, try avoiding processed meats like bologna and salami. They’re packed with extra fat and sodium. And when buying unprocessed meats like turkey or roast beef, make sure they really are unprocessed. The makers of some brands of turkey grind up the skin and dark meat and then press it into lunch meat form, so you’re really getting as much fat and sodium as you’d get from bologna. Watch out for flavored turkey as well. Most of the time the secret ingredient is salt. If you want to be really healthy, buy a whole turkey breast from your poultry section and roast it yourself, so you can control how much salt is added.

Brats and burgers. It’s always great to fire up the grill and start cooking up a mess of meat. And the good news is that grilling is one of the healthiest ways to cook food. It adds tons of flavor and doesn’t add fat. Of course, the best thing to grill would be skinless chicken, fish, or vegetables. But if you’re craving a juicy burger or brat and a portobello burger just won’t do, there are still some decisions you can make to keep it on the lean side. For burgers, consider a leaner option than beef like ground turkey, or buffalo. But as always, check the label. Some grinds of turkey have as much fat as a fatty grind of beef. Ground turkey breast is usually much leaner than ground turkey. If you’re going to make beef burgers, try to find a grind that is under 5 percent fat. Ground sirloin is usually pretty close. If you can’t find a grind that’s low enough in fat, ask your butcher to grind a lean piece of chuck roast or top sirloin for you. In addition to being leaner, this will also reduce your chances of picking up foodborne illnesses like E. coli, since only one cow is involved in producing a steak, as opposed to potentially hundreds in ground beef. In fact, if you’re someone who likes to eat your burger rare, having the butcher grind a piece of meat for you is a must do. Bratwurst is another delicious WI summer fave, but watch the fat and sodium content in those as well. The chicken, turkey, and even veggie versions of sausage sound like they’d be lighter, but they’re often just as fatty as the pork versions.

Potato or macaroni salad. Mayonnaise is the culprit in these dishes. At 50 calories a tablespoon with 5 grams of fat, these side dishes can turn deadly for your diet in a hurry. But you can mitigate the damage somewhat. Instead of mayonnaise, consider using nonfat yogurt, food-processed nonfat cottage cheese, or nonfat ricotta cheese instead. You’ll get fewer calories, less fat, and lessen the risk of salmonella poisoning by going eggless. One way to make potato salad healthier is to leave the skins on the potatoes, as they have the fiber and most of the vitamins in the spud. For macaroni salad, use a whole-grain pasta to get extra fiber. Better yet, make a pasta salad with heart-healthy olive oil, vinegar, and lots of veggies. Click here for a great potato salad recipe.

Baked beans. Beans, beans, the musical fruit…well, you know the rest. Full of fiber and low in fat, beans are a great side dish that will keep you full. What you want to watch out for is the sugar that is added to most baked beans. Sometimes as much three teaspoons in a cup. Try plain pinto beans, or my favorite, beans canned with jalapeños. Replace high-calorie sweet with low-calorie fire, and you won’t even miss the sugar. Three-bean salad is another flavorful way to consume your legumes without a lot of added fat or sugar.

Trail mix. Summer’s a great time for checking out nature, and it’s always great to bring along a healthy snack. But check the trail mix ingredients. Some, especially those containing granola, can be loaded with super-unhealthy hydrogenated oils and fat. There are trail mixes on the market that have more fat than a large order of fries, so it’s definitely a buyer-beware situation. Also check out how much sugar is in the trail mix or granola bars you’re taking backpacking. Some bars aren’t much healthier than a Snickers. If ingredients in your trail mix include chocolate chips and marshmallows, you may not have made the healthiest choice. Try making your own trail mix with healthy unsweetened oats, nuts, and dried fruit. Or take along a couple of P90X® Peak Performance Protein Bars.

Ice cream. I scream, you scream, we all scream for ice cream…or custard. And we’ll really be screaming when we try to stuff ourselves into our swimsuits after eating everyone’s favorite fatty, frosty indulgence. It’s hard to resist a cool ice cream cone on a hot summer day, and the tinkling of the ice cream truck bell can still send me bolting into the street. But that scoop of vanilla can have up to 400 calories and 25 grams of fat, 15 of them saturated. If you’re culinarily gifted, you might consider making your own sorbet. If not, check out some of the ones available on the market. Sorbets are usually low-fat or nonfat, although they can still have tons of sugar. Try to find some that are mostly fruit. Speaking of fruit, for a healthy frozen treat, how about sticking some fruit in the freezer? Most fruits, especially berries, grapes, and bananas, freeze quite well. They’ll last longer and popping a few frozen grapes in your mouth can cool you off on a hot day and you’ll still get all the vitamins, fiber, and health benefits that a Creamsicle just can’t provide.

~ Head Coach Catherine and Milwaukee Adventure Boot Camp

Adapted from Joe Wilkes & http://teambeachbody.com/about/newsletters/-/nli/19#18078

7 Great Ways to Freshen Up Your Water

Thirsty? You should be. If you’re reading this, it probably means you’re working your tush off every day at boot camp. And when you do that, you perspire. And when you perspire, you need to replenish the water in your system.

Sadly, you may be one of those lost souls who can’t stand the taste of water. Sure, you could hydrate with juice or sports drinks, but then you’d be adding a bunch of sugar or artificial sweeteners into the mix. Yes, these drinks can play a role in a healthy diet, but 8 glasses a day of orange juice would be far more vitamin C than you need, as well as hundreds of sugar calories that you shouldn’t be consuming—calories completely unchecked by the fiber you get from eating actual oranges. As any boot camper knows who has attended one of our educational nutrition seminars, you must drink water for optimal health! But water sometimes gets boring, right?

Actually, water really is the way to go, so to help you get the stuff down, we’ve come up with a few simple tips. But before we get started, we’d like to make a preemptive response to all of you who have told me about that widely touted 2002 study in the American Journal of Physiology that discounts the old 8-ounce-glass-of-water, eight-times-a-day rule. According to the study, a normal, healthy adult just needs to drink when he or she is thirsty to stay hydrated.

Well, before you hang up your MABC water bottle, keep in mind that the study includes a huge disclaimer: the light-and-easy hydration rule doesn’t apply to people with medical conditions requiring fluid control, athletes, people living in extreme conditions, and people involved in prolonged physical activity. The way I see it, if you’re doing boot camp, that’s going to put you in at least one of those groups, if not two or three.

In other words, here are seven ways to make water more palatable. Use ’em!

Get fruity. A squish of lemon, lime, or orange goes a long way toward giving water a little zing. It’s almost calorie free, and you get a bonus blast of vitamin C. Furthermore, if you happen to be doing boot camp on the deck of your boat while you’re out on the lake, it can help with any unwanted scurvy.  J

Herbify yourself. Make yourself a big tub of caffeine-free, herbal tea, or “tisane,” as the French call it. Technically, it isn’t made from the Camellia sinensis (aka “tea”) plant, which means it doesn’t have the antioxidants of tea, but it tastes good and has no negative effects. There are hundreds of flavors to choose from. Mint and raspberry are a couple of boot camper favorites.

Bubble up! According to a 2001 study out of the Creighton University Osteoporosis Research Center in Nebraska, the notion that carbonated water leaches calcium from your bones is completely untrue. So, if you want to hydrate with a big glass of Perrier, go for it.

Minty fresh. Crushed mint is another great way to liven up your water. If you want to get the most out of the leaves, put them in the glass first and grind them down. This will release a ton of flavor. Mint is also known to soothe upset stomachs and, more importantly, freshen your breath. Mix the mint with the lemon for a real taste sensation!

Filter flavor. It’s a subtle shift, but sometimes the filtration process can alter the taste of tap water. Get yourself a Brita filter or similar brand and give it a go. Even if the flavor doesn’t change, you’ll be drinking purer stuff.

Brush your teeth. A good scrub of your teeth and tongue overpowers the taste of almost everything you put in your mouth for several minutes afterward. Take this opportunity to knock back a glass of H2O. You won’t taste a thing.

Cuke you. This one is a little wacky, but if you like new tastes, give it a shot. Chop up a cucumber (yes, a cucumber). Add it to a pitcher of water and chill it for 2 to 3 hours so that the cucumber flavor can permeate. Serve the water with ice. It’s the perfect refreshing drink for a hot, summer day.

Good luck and drink your water!

Adapted from By Denis Faye http://teambeachbody.com/about/newsletters/-/nli/111#19455

Skinny Jeans – Small Group Training Success

Yep, we said it, skinny jeans and muffin top in the same sentence.

C’mon, we know that you know exactly what a muffin top is so why not do something fun and effective and burn that extra fat before summer is over. That is exactly what the following clients did in May of this year. They took part in our first “beta test” small group indoor training protocol.

It was an 8-week training and customized nutrition program that yielded SUPER results for EVERYONE who participated. And yep, every Challenger that could not fit into their 2-sizes too small jeans at the beginning of 8 weeks, DID fit into them at the end of 8 weeks.

The Challengers lost over 89 inches total, mostly from the hips, thighs, butt and mid section while at the same time they got stronger and tightened and lifted the rest of their body! Let’s look at their results.

Leah G. Stats and Pictures

Before Skinny Jeans

BEFORE

After Skinny Jeans

AFTER

19-Apr 14-Jun
Circumference Leah G. Leah G. Change
Shoulder 19 19.5 -.05
Right Arm 12 10.5 1.5
Left Arm 11.75 10.5 1.25
Chest 37.5 34 3.5
Waist 29 25.25 3.75
Hips 39.5 38.75 .75
Right Leg 22 21 1
Left Leg 22.5 21 1.5
Inches Change 12.75

Judi A. Pictures

Before Skinny Jeans

BEFORE

After Skinny Jeans

AFTER

Kristin and Mike

We are currently finishing up our second 8-week Challenge, THAT is how successful it has been! Twenty Challengers in May/June and thirty Challengers in July/August.

Want to have your own success?

Join us for our LAST 8-Week Challenge of 2010. The next session will run from September 13th through November 6th; perfect time to head into the holidays and have a chance to win over $4000 dollars in sponsor raffle gifts and prizes. New eating habits once and for all and a new tight and toned body. Oh yeah and new designer jeans.

Police Officers, fire fighters, military personnel, business professionals, moms, doctors, lawyers and everyone in between are taking part in this successful training program.

Once the Challenge is over, it is over! BUT Small Group Training will become part of our indoor membership service come November 2010.

REGISTER NOW!

We Thrive on Your Constructive Feedback!

After each boot camp session, we send out a camper survey. We know there is always room to improve our offering to you and YOU are the best at telling how we can do that.  We love your praises and feel flattered and honored at how generous your comments are. We love compliments, don’t get me wrong, those reinforce what we are doing right.

But we THRIVE on honesty and constructive feedback! Recently we received a few critiques that we thought would make sense to respond to so you KNOW we truly do listen to what you say and react accordingly. And sometimes we are able to use it as an educational opportunity as well.

Read below to see what I mean:

1)…”I feel we did waste time at the beginning of class going over all the exercises at different stations”...We agree, there is no standing around in boot camp. But sometimes it is necessary to review new exercises or exercises we may have not done for awhile for camper safety and effective muscle fiber recruitment. Our goal is to always keep things moving and we do a pretty good job at that but every so often the pace may slow down just a bit when we need to give more instruction for safety and form.

2) …”Sometimes felt like we were doing the same things day after day, mostly in the warm-ups and cool down phases”...One of the many unique aspects of Milwaukee Adventure Boot Camp is the variety of each day where no two days are ever the same.  As coaches and personal trainers, there are only so many corrective, joint and muscle specific exercises and stretches that we MUST use in order to prepare all campers sufficiently for the upcoming workout and cool down segments. Because of this, it may seem like we repeat certain warmups, stretches or cool down moves. We are constantly researching and learning the latest training techniques and will always implement those as much as possible but there are also some really super tried and true stretches and warmup protocols that are just too specific for us NOT to use regularly. Camper safety first!

3) …”Class size was way to big…for the price of a personal trainer, a class size of 40-50 is too big”…Our goal is to make sure that our campers have the advantage of working with both certified personal trainers as well as certified boot camp coaches and that they are always working out in a safe environment.  Our goal is not to replicate a personal training session but to offer a large group workout session, with effective personal training-like protocols. This is another unique offering that we pride ourselves in and use to promote our service. Certified boot camp coaches have been trained not just in body biomechanics but also in group class organization and camper safety technique. This is another unique offering that we pride ourselves in and use to promote our service. Certified boot camp coaches have been trained not just in body biomechanics but also in group class organization and camper safety protocols. We have over 75% camper retention which allows the coaches to glance at and verbally reinforce the correct form of repeat campers while really honing on the form of those that need more specific help. The going personal trainer rate is anywhere from $45-$125 per session. For less than $20 per session, campers have the advantage of having one qualified and experienced coach per every 20- 30 campers. This has been a very successful offering for the ABC business model as well as a super economic way for campers to have the best of both worlds.

PLEASE keep sending us your feedback, we use it to continually offer you the best boot camp experience possible!
~Coach Catherine

Super 2 Hour Make Up Boot Camp Session

For those who were unable to attend the 2-hour boot camp make up session this past Saturday (or were worried they were going to have to workout in the rain); you missed a super workout.

It stopped raining half way through our workout, the breeze picked up and sun came out. More importantly, we kicked some boot camp butt. We did a little bit of everything – strength trained each body part, out and back, cardio at the Lake Park steps, PAR course at the playground area and eccentric and concentric upper body holds. In short, it rocked. Without giving away too much detail, we had campers crawling over and under picnic tables for heaven’s sake; real boot camp stuff.

Attached is a photo of some happy but dirty campers who lived through it all!

Thanks to all those who came out for a great workout!

Quick, Easy, Convenient and On-the-go Meals? Yes, and tasty

Advocare Meal Replacement Shakes (MRPs) get the job done.  Last month our Skinny Jeans/Muffin Top Melt Off Challengers lost a combined 89 inches with the help of a mid morning meal replacement shake. Heck, I even use them heading into my pre-competition training regimen. When you need to cut calories or you need a nutritious on-the-go meal, they are perfect.

These Meal Replacement Shakes have a 1:1 protein-to-carbohydrate ratio, which studies show supports weight (fat) loss and sustained energy. And since they’re loaded with 24 grams of easily digestible protein, 26 vitamins and minerals and just 220 calories per serving, you’ll satisfy your rumbling tummy, feed your muscles with high-octane fuel and give your body wholesome nutrients for a healthier you. Hey boot campers, we are talking to you too!  The Advocare MRPS come in three flavors; berry, vanilla and chocolate. They contain 5-6 grams of fiber and 50% of the daily value of calcium.

Is this you?

  • Someone who wants a nutritious meal on the go
  • Someone seeking a balanced, low-calorie meal for your diet and exercise program
  • Someone seeking to lose or maintain weight in a healthy manner
  • Someone who has limited gastric capacity or requires an easy-to-digest, light meal
  • Someone looking for an additional source of protein to supplement your diet

Milwaukee Adventure Boot Camp coaches ALL use the Advocare line because it is high quality and it works for our needs. We will ALWAYS carry supplements but will ONLY carry what we love and what gives super results. Check out our offerings online or ask your coach if you have any questions on supplements that you could benefit from! Click for more information.

Recipe: Healthy and Inventive Popsicles

Stock your freezer with ices inspired by inventive Popsicle shop Las Paletas in Nashville, a city that knows heat.

Use our chart, below, as a guide.

  1. Buzz a base, sweetener & flavor in a blender
  2. Stir in a booster for texture.
  3. Pour into eight, 3-ounce Dixie cups & insert a plastic craft stick or plastic knife.
  4. Freeze 6 hours.

Then chill! Adults and kids will love them!

Popsicle Watermelon-
Lime-Cilantro
Chunky Pineapple
Chile
Crunchy Peanut Butter-Banana Avocado-Mango
Base 3 cups cubed,
seeded watermelon
2 cups cubed,
fresh pineapple
3 medium bananas
1 cup 1% milk
3 cups cubed mango
¾ ripe avocado
Sweetener 6 tbsp sugar
1 tbsp honey
¾ cup
pineapple juice
3 tbsp sugar
3 tbsp honey 5 tbsp sugar
Flavor 3 tbsp fresh
lime juice
2 tbsp fresh lime juice
1 tbsp ground
anso chile
5 tbsp natural peanut butter 3 tbsp fresh lime juice
Booster 2 tsp chopped
fresh cilantro
1 cup coarsely chopped pineapple ¼ cup lightly salted, dry roasted peanuts – chopped 1 tbsp grated orange zest
Calories 62 calories 61 calories 165 calories 93 calories
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