One of the best ways to lean out is to avoid the starchy carbs, especially at night time, when your body really doesn’t need them.
If you enjoy starchy carbs and you find you really can’t cut them out, then at least eat them sparingly, maybe 2 times a week, instead of every night. Better yet, have them for lunch instead. For overall health, protein and veggies are the way to go at night time. You’ll not only have a better sleep, but you’ll also start losing those pesky extra inches.

So, what do I have for dinner after bootcamp? A great big salad.

I know what a lot of you are thinking… “Boring!!!” But it’s not! You really just have to be creative with salads, and experiment with different ingredients and combinations. Salads are actually one of the most versatile meals because you can add just about anything to them.

Here’s the salad I had for dinner last night. Yum!

Mixed Greens Salad, with Beets, Walnuts & Tempeh – Vegan & GF

Serves 1, but double or triple to serve the whole family

Salad

What you’ll need:

2 cups mixed greens (baby spinach, arugula, baby lettuces)*
1 strip marinated organic tempeh, cut into small pieces * (see recipe below)
1 small cooked beet chopped or grated raw beet
1 tbsp of dried cranberries (sulfate free, sugar free)
4-6 slices of thinly sliced red onion
5 Raw Organic Walnuts, left whole or chopped up
¼ cup bean sprouts
1 heaping tbsp organic goat cheese to top  (optional if you’re not vegan)

In a medium sized bowl, combine all ingredients. Dress with a drizzle of olive oil, a splash of freshly squeezed lemon juice, some sea salt and fresh ground pepper. Mix and enjoy.

Marinated Tempeh

1 (8.5oz) package of organic frozen tempeh, thawed and sliced into 5 or 6 long strips (I use Noble Bean Organic Tempeh)
1/ 4 cup organic tamari sauce (wheat free GF people)
1 tbsp organic sesame oil
1 tsp ground fennel seed
1 garlic clove, minced

Combine last 5 ingredients in a bowl and then our on top of tempeh. Let marinade in the refrigerator for a few hours or overnight.  Lightly grill on a pan with a bit of coconut oil until all sides are golden.

My two cents:

I’m currently, really loving the Organic Girl mix, which I actually found at the Walmart produce section of all places. It’s a mix of red & green swiss chard, tat soi, arugula & spinach.

Now, I’m not normally big on soy personally (I’ll leave that for another post), but fermented soy such as tempeh is a totally different story. Naturally fermented foods are super gut friendly, and nutritious.

Have a happy and healthy day!

Daniela

Below are two of my favorite core exercises using a swiss ball.
Why are they so great? Because they require that you engage your full body, not just your abs, so they make you stronger! And boy will they get your heart racing while you’re breaking a good sweat!

Watch the YouTube video to view the full demo.

Alternating Knee Tucks and Ball Roll

Begin by getting into plank position with your feet or shins on a swiss ball.
Note: there are different methods of approaching the ball. I like to put one leg on the ball and then walk my body out, while you may prefer to begin lying with your stomach on the ball and then walking your arms forward until you’re in plank.

Make sure that you engage your core muscles by bringing your belly button to your spine.
It’s important to keep your core nice and tight throughout the exercise to avoid dropping your lower spine.

From here, lift one leg off the ball and bring your knee into your chest.
Return that leg back to the ball and then switch legs. Keep alternating for 10 counts.

Next you want to bring both legs in towards your chest at the same time as your roll the ball inwards. Repeat 10 counts.

This may be plenty for you, or you may want to repeat this sequence again.
You can also take a break and come back to do another set.

If you’re not ready to attempt this variation yet (and don’t worry if you’re not!) try this floor variation instead.

Variation: Begin same as above, except feet are on the ground. Alternate opposite knees into chest for 20 counts.

 

Ball Plank with Alternating Leg Raise

Begin in plank position with your forearms on the ball.

Next, lift one leg off the ground, squeezing your glutes at the top of the movement.
Drop that leg and switch sides. Alternate for 10-20 reps.

Again, don’t forget to engage your core, otherwise you won’t last very long, and you will increase your chances of injury.
*If you feel discomfort or pain you know that you’re not ready for this variation*

Variation: Perform plank on the ground and perform alternating leg raises.

Have a happy and healthy day!

Daniela

Stability or Swiss Ball Sizing Chart:

Notes:

The ball should be fully inflated and firm

Your thighs should be parallel to the floor when sitting on the ball.

• If your height is less than 5’2″ you will need a 45cm ball
• If your height is 5’2″ to 5’8″ you will need a 55cm ball
• If your height is 5’9″ to 6’2″ you will need a 65cm ball
• If your height is 6’3″ to 6’9″ you will need a 75cm ball

* If you’re using the ball for a chair, use one size larger than you would need for exercise, and inflate until your thighs are parallel to the floor. That way the ball is softer and more comfortable to sit on.

It was not until a few years ago that I discovered why I had such a hard time with beans. Low and behold, I had been preparing them all wrong!

Traditional societies, whose diets are legumes based, prepare them with great care to make them as digestible as possible, allowing their bodies to absorb as much of the nutrients as possible.  It would appear as we evolved into this quick-fix, convenience based society, we just started skipping all the important steps.

Beans and legumes contain what are called phytic acid and enzyme inhibitors, which not only makes them hard to digest,  but also blocks the absorption of many of the beneficial nutrients. These acids and inhibitors can only be neutralized when the beans are soaked for 24 hours. (12 for small beans or lentils)

Trust me, it seems like a long time to soak, but it makes a world of difference. You’ll actually enjoy beans without any kind of stomach upset and you’ll also be able to absorb all the beneficial nutrients.

Just plan ahead! Put them in a bowl, cover them with plenty of water and forget about them for 24 hours.

Once the beans have soaked, drain the soaking water and place in a pot with fresh water and cook according to cooking instructions on the package. Some legumes like chick peas are a bit more high maintenance and can take 6-8 hours to cook, so plan to cook them on the weekend when you’re around, or put them in a slow cooker and forget about them.

What about canned beans? Although the high temperatures and pressure they are cooked under reduce phytate content, many of the nutrients are lost and the proteins become denatured. So eat these sparingly.

So with all that said, and to encourage you to test this out, I’m sharing one of my favorite snack recipes with you. “Yummy hummus”, made with soaked chickpeas.

Yummy Hummus

2 cups cooked chickpeas
2 cloves of garlic minced
3 tbsp raw organic tahini
4 tbsp lemon juice
½ tsp sea salt
2 tbsp filtered water

Add all ingredients to a food processor and blend until smooth.
Consistency should be a smooth paste, so add a bit more water for a creamier consistency.
Have a quick taste and add a pinch more salt of necessary.

Drizzle with olive oil, and enjoy with sliced cucumbers and carrots. Yum!

I’m not saying all forms of cardio are bad or boring. They can, in fact, be exhilarating and very effective if done the right way.

In my opinion, Interval Cardio is the way to go when it comes to cardio.
Why you would choose an hour of static cardio on a machine over a much shorter 20 or 30-minute stretch is beyond me! That’s CRAZY!

Aerobic activity (regular one speed cardio or aerobics) breaks down lean muscle mass and does very little to increase your metabolic rate.
On the other hand, Anaerobic activity (strength training and interval cardio training) increases lean muscle mass, which means that your body is burning fat much more efficiently. This also translates to an increase in your metabolism hours after you’ve completed your workout.
So raise your hands if you want that!
Ok, then read on…

Quick Cardio Intervals

EXAMPLE #1: OUTDOOR SPRINTING DRILL- 20-25min

 *if you have an iphone, there’s a great app called Seconds Pro that will time your intervals for you and tell you when to switch*

Begin by jogging lightly around the block as a warm up – about 4 min

Then select a clear area where you can sprint (head to nearby park or do it on the sidewalk)

SET 1

• Sprint as quickly as you for – 30 sec
• Jog back to start – 30 sec
• Turn around and sprint back – 45 sec
• Jog back to start – 45 sec
• Turn around – High A’s – 30 sec (if you do Bootcamp you know what these are!)
• Jog back to start – 30 sec
• Turn around – High A’s 45 sec
• Jog back to start – 45 sec

Rest 60 sec

Repeat for 20- 25 min – rest between each set 60 sec

EXAMPLE #2 – ON THE TREADMILL

I explain this workout online at our YouTube page. Come check it out and subscribe for future workouts and tips! 

• Warm up by speed walking for approx 4 min. (approx level 4)
• Increase speed by 10 (Example-level 5), so that you’re now lightly jogging – 60 sec
• Increase speed by 10 (Example level 6), so that you are now really beginning to warm up the body – 60 sec
• Interval #1 Begins – Increase speed by 10 (Example level 7). This level will be your resting speed, so make sure that it is a comfortable speed. You should be working hard, but not too hard. You need to be able to catch your breath here! – 60 sec
• Increase speed by 10 (Example level 8). You are now really beginning to speed things up, but you still have a lot of stamina to push faster.
• Highest level of Interval – Increase speed by 10 (Example level 9). This is where you really give it your all and push. Remember this is just 60 sec, so work hard!
• Decrease level by 20 points (Example level 7). This is where you rest and catch your breath, but don’t stop!
• Continue above sequence for 20 – 25 min.

Note: Go at your own pace. If your intervals are speed walking mixed with jogging, then that’s great. You will increase your stamina quickly if you keep at it.
You can also, increase your incline and adjust your speed accordingly.

PS – If you’re a runner like me, you’ll be blown away at how interval training increases your speed and endurance!

Have a happy, healthy day.
Daniela

You know who you are, and there are a lot of you.
You simply refuse to give up your morning muffin even though you know it’s loaded with refined carbs and sugar and offers very little nutrition. I get it, muffins are convenient.

Well here’s a recipe that tastes amazing, but is grain free, sugar free, high in fiber, packed with protein and a daily dose of healthy fats.

Grain Free Banana Muffins

Dry Ingredients:
½  cup organic coconut flour *
½ cup arrowroot powder/flour *
1 tsp baking soda
1/2 tsp sea salt

Raw organic walnuts (optional) chopped

Wet Ingredients:
4 med sized mashed banana
1 cup soft medjool dates, pitted (approx 5)
½  cup melted organic coconut oil (slightly cooled)
4 large organic eggs

Preheat oven to 350 degrees F.

Grease a 12-cup muffin pan or line with silicone muffin liners (don’t use paper liners, they stick!)
I use coconut oil to grease.

In a medium-sized mixing bowl, whisk together the dry ingredients.

In a blender, add all of the wet ingredients (except coconut oil) and blend until smooth and creamy.
Add the coconut oil and blend again until smooth.

Add half of wet ingredients to dry ingredients using a rubber spatula and mix until combined.
Add remaining wet ingredients and again mix until combined. Add optional walnuts.

Scoop batter into prepared muffin tin filling each cup to the top.
Or skip the hassle of muffins altogether and pour batter into a lightly greased loaf pan.

Bake muffins 25-30 min or until golden brown and firm to touch.
If baking in a loaf pan, bake for 35-40 minutes or until done.

Makes 12-14 large muffins or one loaf.

*coconut flour and arrowroot powder of flour can be found at most healthfood stores, but you can save a ton by buying them at bulkbarn.

Enjoy as a rushed breakfast or quick pick me up snack.

Have a happy, healthy day!

Daniela

We love seeing our classes extra full at the start of the New Year! It’s great to see so many new faces and we hope that you all stick around with us for the long haul. But inevitably in a couple of weeks, one of two things will likely happen, either we’ll create a “bootcamp lifer” out of you, or sadly you’ll give up because you think “it’s just too hard” and you’ll become one of our new years resolution casualties.

We know that many of you have steered way out of your comfort zone, and we applaud you for that!
Yes, your first week or two may be extremely difficult, and for some one of the hardest things you’ll do in your life, but once you begin to see those inches melting away it’s motivation you can’t imagine.

The reality is that it takes 6 weeks to make something a habit, so you need to stick it out at least that long.
Change is hard, but worth it. If it were easy wouldn’t we all be look like fitness models?
Imagine, your butt looking amazing in your favorite pair of jeans, your flabby arms are a thing of the past, your partner looking at you in a totally different way, your friends asking you “what have you been doing?”, your self confidence soaring!….Stick with it people, it’s worth it!

How to avoid being a casualty:

1) Throw out your scale! Weighing yourself everyday will only frustrate you. Concentrate on the way you feel and how your clothes fit.
2) Keep a journal to stay accountable. Determine why you’re doing Bootcamp in the first place. What are your goals? What’s your progress? How do you feel during class? How do you feel after class?
3) Write something that inspires you and place it on your fridge door, or on your bathroom mirror. Some great examples are: a motivational quote, a picture of a slim strong body that you aspire to look like, your goals, etc…
4) Don’t calorie count! It will add additional frustration to your life. Instead eat “real food”, eat in moderation and read The Total Body Transformation Manual we sent you!
5) Get a good night’s rest before Bootcamp class and eat a small healthy snack before heading to class. Your energy levels will be very low if you’re working out on an empty stomach. All the old advice that teaches you to work out on an empty stomach is wrong! If you have no energy in class you won’t be able to push yourself and see the results you want.
6) Communicate with your instructor. They’re there to help and may have some great advice on something that you’re struggling with.

So come on, help us prove anyone who thinks you’ll be gone come next week WRONG! We know you can do it!

Daniela

This is a great opportunity to speak one on one with our certified trainers and ask those “always wanted to know” questions about our bootcamps, our programs and exercising in general! As well, each location will have special guest naturopathic doctor or nutritionist who will be happy to answer your questions about diet and nutrition while providing you with some healthy tips, and a massage therapist to loosen your tense muscles! As an added bonus we will also be sampling some healthy smoothies and snacks courtesy of one of our Best Body Bootcamp partners, Living Fuel.

But don’t think it’s going to just be standing around and chatting!
No way Jose!

From 11:30am to 12:30pm each location will run a FREE Bootcamp class so you can experience our bootcamp first hand!

Everyone who drops by will have the opportunity to enter into a draw for a fabulous prize pack of One Free Session of Best Body Bootcamp and a Living Fuel goody bag!
Each newbie will also receive a special promocode to join! Already a bootcamper? Come out and brings some friends! If they sign up, and use you as the referrer, you get a referral bonus! (equal to one pro-rated week of bootcamp!)

The 3 locations are

Eglinton Park
Eglinton Park is located at 220 Eglinton Avenue West
(closest Subway station is Eglinton)
The class will be meeting behind the Hockey Arena, which is just off of Edith Street, you are also welcome to park there.

Withrow Park
Withrow Park is located at 725 Logan Ave, Toronto, ON
The class will be meeting at NE corner of the park, at Carlaw and McConnell

Trinity Bellwoods Park
Trinity Bellwoods Park is located at 790 Queen St W, Toronto, ON
The class will be meeting at NW corner of the park, at Dundas St. & Shaw St.

Looking forward to seeing you at the park!
The Best Body Bootcamp Team!

The workouts incorporate resistance training, cardio, and core training specifically designed with the new mom in mind.

So what about the babies?
Babies love being outdoors and they can hang in the shade while they are entertained by their surroundings or by the working-out moms:) You can also use your baby for extra intensity and for an extra bonding experience!
Don’t worry if your baby is walking, they won’t go far, my son is 14 months and I manage.
We will also be doing some running drills with babies in stroller.

You’ll get a good workout, meet other moms, and feel energized!

We meet at Trinity Bellwoods Park (corner of Dundas and Crawford). Bring a yoga mat for you, a mat for your baby to hang out on, and water. I will provide the band for the trial class, but you will have to purchase one if you join the next session.

Follow this link to sign up for the next session: https://www.bestbodybootcamp.com/bootcamps/showbootcamp/41

Have a great weekend and see you Monday!

Hope you all had a great workout yesterday.

Ok, so I’m saying it again – Don’t forget that what you eat has a huge impact on your results as well as stamina throughout the day!

Too busy to enjoy a healthy sit down breakfast? Make these muffins on the weekend and take them on the go. They are a great alternative the the over-sweetened coffee shop muffin and a lot healthier.

Enjoy! And don’t forget about all the other yummy recipes that we sent you.

Morning Glory Muffins

2 & 1/2 cups organic almonds, soaked overnight

3 eggs, beaten

1 tsp vanilla extract (get the real stuff, it’s worth it!)

1/4 cup honey (melted or liquid)

1/4 cup coconut oil, melted

1/3 tsp sea salt

1/2 tsp baking soda

1/2 cup shredded coconut

1 cup grated carrot

1 cup grated apple or zucchini

Preheat oven to 350 F. Either grease or line 12 muffin tins.

Using  a food processor, grind almonds until coarsely ground. Put all ingredients in a bowl and mix until well combined. Fill muffin tins and bake for 25-30 min, or until toothpick inserted in center comes out clean.

These muffins also freeze well, so make 2 batches for the family!