Melissa's Boot Camp Blog

Swimsuit Season is Here! Get in Shape Today!

Thu, 29 Apr 2010 21:05:39 GMT

Walking Lunge (Legs and Butt)

Begin by taking a giant step forward with your right foot. Lower your body until your right thigh is parallel with the floor. Push off with your left foot, and take a giant step forward with that left leg. Lower until left thigh is parallel to the floor.

Squat (butt)

Stand with feet hip-distance apart, abs pulled in. Slowly bend your legs and lower your butt as if you were sitting in a chair. Your knees should remain directly over your feet as you do this. Go down as far as you can, with the ultimate goal of getting your thighs parallel to the ground. Hold for three counts, then return to standing.

Push-up (Chest, Arms, and Back)

Get on hands and knees on the floor. Keeping your knees on the ground, walk your hands forward until your body forms a straight line from your head to your knees. Be sure your hands are directly below your shoulders. Slowly lower your chest toward the floor, then return to starting. Repeat as many times as you can.

Mini-crunch (Abs)

Lie on your back, hands behind your head, elbows out to sides. Bend your knees and plant your feet flat on the ground. Using your abdominal muscles, lift your shoulders one inch (only one inch!) off the ground. Hold for two counts, and then lower. Repeat as many times as you can.

No-Bake Peanut Butter Energy Bars Recipe

Wed, 10 Mar 2010 12:56:14 GMT

Ingredients:

Canola cooking spray
1 tablespoon butter
1 cup peanut butter
1 cup miniature marshmallows, lightly packed
1 cup low-fat granola or puffed corn cereal
1 cup Rice Krispies cereal (or other puffed rice cereal)
1/3 cup ground golden flaxseed (golden flax works better in this recipe)

Preparation:

Coat an 8x8-inch baking pan with canola cooking spray. Put the butter, peanut butter, and marshmallows into a medium-sized microwave safe bowl and microwave on high for 30 seconds, or until mixture is just melted. Stir to blend. Then stir in granola, puffed rice and flaxseed. Spread the mixture in the prepared pan, flattening it evenly with a sheet of waxed paper. Top with melted chocolate, honey, or eat plain. Let it cool completely before cutting into 8 equal-sized bars.

-Melissa

10 Reasons Strength Training is Important

Mon, 08 Feb 2010 18:34:33 GMT

1. Weight training tones your muscles and raises your metabolism...which causes you to burn more calories.

2. Weight training can reverse the natural decline in your metabolism as you age.

3. Weight training has a positive effect on almost all of your 650-plus muscles.

4. Weight training energizes you.

5. Weight training strengthens your bones reducing the risk of developing osteoporosis.

6. Weight training improves muscular endurance.

7. Weight training will not develop big muscles on women...just toned muscles!

8. Weight training makes you strong.

9. Weight training makes you less prone to low-back injuries.

10. Weight training decreases your resting blood pressure.

-Melissa

Sore Muscles? Keep Exercising!

Wed, 03 Feb 2010 13:02:39 GMT

Muscle soreness is common after exercise and is a good indication that your muscles are getting stronger.

Many people who work out on a regular basis will describe this type of muscle pain as ‘good’ – many even enjoy it as a sign that they’ve pushed themselves hard enough to see a benefit from their exercise as the muscle fibers grow back stronger than before. Normal muscle soreness manifests itself as a dull but localized pain in the worked muscles that doesn’t limit range of motion but may be accompanied by tightness and temporary loss of strength. It can appear right after your workout, or 24 to 48 hours later.

Don’t let sore muscles keep you from working out. You may get up and feel like you can’t move. The thing to do is get yourself to the gym, workout and before you know it the soreness will be gone.

-Melissa

The Spot Training Myth

Mon, 01 Feb 2010 16:41:16 GMT

Spot reduction is simply the idea that if you work a specific muscle group you will decrease the amount of fat in that area. The most common example of this is people focus on abdominal exercises in an effort to lose weight in their stomach area.

In reality, there is no such thing as spot reduction. You will never attain a flat stomach just by performing abdominal exercises. The reason for this is simple: a muscle does not own the fat that surrounds it. Sit-ups, for example, will definitely strengthen your abdominal muscles, but sit-ups alone will not get rid of the layer of fat that is covering the muscles. To lose fat anywhere on your body you need to burn calories by following a program that involves both cardiovascular training and weight training. In doing so, you will decrease fat stores throughout your entire body, including the problem areas.

-Melissa

Toning Your Triceps

Thu, 28 Jan 2010 19:35:43 GMT

Triceps, or the back of your upper arms, must be exercised to keep everything firm and to combat the forces of gravity. Here are 3 simple exercises anyone can do at home to exercise their triceps.

1. Close Grip Push Up

a. Assume the standard pushup position (Face down, legs together, fingers forward).
b. When you get into position, you want to move your hands closer to each other so that they are only about 6-8 inches apart from each other. Remember to keep your back straight.
c. Slowly lower yourself until you're about to touch the ground, then push back up to the starting position.

2. Tricep Dip

a. Put your hands on both of the surfaces, and make sure that your entire weight is being supported by those two objects.
b. Lift up your legs (you may need to bend them significantly so that they don't touch the ground).
c. Lower your body until your chest is on the same level as your hands.
d. Push back up until your arms are straight; be sure that your elbows don't lock.

3. Lying Tricep Extension

a. Lay down on the ground (or any flat surface, such as a bench).
b. Grab your backpack with both hands, and make sure that they are 5-8 inches apart from each other.
c. Have the weight directly above your head with your arms straight, and then move it back a little bit. At this point, it should be slightly behind your head.
d. Now lower the weight until it's almost touching your forehead. (Your arms will be forming an upside down "V")
e. Now slowly raise your weight back to the starting position.

I hope this puts everyone well on their way to the toned arms you are looking for!

-Melissa

Toning Your Inner Thighs

Tue, 26 Jan 2010 14:22:40 GMT

A lot of ladies want to know how to shape and tone their inner thighs. There are a few simple things you can do at home to make this happen. One of the best exercises in the inner thigh leg lift. This is easily done at home with no equipment required.

Instructions:

Lie on your left side, flat against the floor.
Rest your head on your left upper arm.
Bend your right (top) leg at the knee and cross over in front of left leg.
Rest your right arm on your right hip.
Keep your left leg straight. Using inner thigh muscle lift left leg 6 inches off floor. Keep left toe in flexed position (not a pointed position).
Exhale (breathe out) as you lift your leg.
Using resistance with the inner thigh muscle (not gravity), slowly lower your leg.
Inhale (breathe in) as you lower your leg.
Repeat exercise for a set of 8.
Repeat entire sequence on your right side, step 1-9

For additional resistance put a weightlifting bar on the foot you are lifting as shown in the picture.

Good Luck!

-Melissa

Bicycle Exercise – Superb Way to Condition Your Abs

Sat, 09 Jan 2010 00:47:21 GMT

Strong abs are vital to keeping your body healthy and protecting your spine The Bicycle exercise is the best move to target the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to a study done by the American Council on Exercise. To do this exercise correctly:

Lie face up on the floor and lace your fingers behind your head.
Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
Switch sides, bringing the right elbow towards the left knee.
Continue alternating sides in a 'pedaling' motion for 12-16 reps.

As your abs get stronger, increase the number of reps and your pace. Have fun!

-Melissa

Spiced Hot Chocolate – A Healthy, Warm Treat

Fri, 08 Jan 2010 02:39:45 GMT

It’s suppose to get below zero tonight. When we wake up tomorrow, the wind chill will be –20!! Brrrrrrrrr.

Here’s recipe for spiced hot chocolate that tastes good, will keep you warm and is healthy! This recipe is for 4 servings.

Ingredients

4 cups prepared hot cocoa with 1% milk
1/2 teaspoon freshly grated nutmeg
1/2 teaspoon chili powder
4 cinnamon sticks

Preparation

Combine cocoa, nutmeg and chili powder. Pour into mugs and serve with a cinnamon stick.

Nutrition

Per serving: 175 calories; 4 g fat (2 g sat, 1 g mono); 12 mg cholesterol; 30 g carbohydrates; 8 g protein; 1 g fiber; 161 mg sodium; 487 mg potassium.

Enjoy and stay warm!

-Melissa

7 Reasons Why Boot Camp is a Great Way to Get into Shape!

Thu, 07 Jan 2010 21:24:32 GMT

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