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hungryrunner:

11-Week Bikini Boot Camp Challenge!

Alright, so here’s the deal. Summer will soon be upon us. Actually, the weather across most of the U.S. is probably telling most of you that it’s already here. But the truth is, it’s only March, which means you still have time to get into beach-ready shape and sculpt your best bikini body! And, you can do it with me! ;)

Fit Sugar recently shared this epic list of 11 boot camp style workouts, all aimed at helping you get ready for bikini season. My goal is to try them all, and I want you to do it with me! Starting today, every Saturday up until June 2nd (11 Saturdays from now) I’ll be completing a new Bikini Boot Camp Workout from the list and posting it here to help remind you to get your bikini bottom in tip top shape! (P.S. Fellas, I know you’re probably not planning to throw on a bikini before you head to the beach, but you can totally join in on this challenge if you want a “beachin’ body!”)

Of course, just one workout a week won’t yield the kind of results we’re looking for here, so remember to use this as an extra supplement to your normal weekly workout routine, which should also include a clean, healthy diet! Deal? Deal!

OK, now mark your calendars… Here’s the schedule!

11- Week Bikini Boot Camp Challenge:

Saturday, March 24: 10-minute Boot Camp Workout by Jeanette Jenkins

Saturday, March 30: Bikini Body Strength Training from Tone it Up

Saturday, April 7: Circuit Workout by Celeb Trainer Jason Walsh

Saturday, April 14: Total-body Toning Circuit by FitFabCities.com

Saturday, April 21: Heidi Klum’s Boot Camp Circuit Workout

Saturday, April 28: Fit Sugar’s Full-body Circuit Workout

Saturday, May 5: Stacy Berman’s Beach Boot Camp

Saturday, May 12: Warrior Fitness Boot Camp’s Total-body Strength Circuit

Saturday, May 19: 6-minute Boot Camp by Fit Sugar Editor Susi May

Saturday, May 26: Circuit Workout by Celeb Trainer Valerie Waters

Saturday, June 2: Fit Sugar’s Legs, Abs, and Arms Full-body Circuit Workout

There ya go! Who else is as pumped for these workouts as I am?!

Reblog or comment on this post if you plan to join in on this 11-week challenge with me! Every Saturday I’ll be blogging about each workout after I complete it, so make sure you come back to find out what I thought and let me know how you liked it!

Raise your hand if you’re ready to get your Best Beach-Ready Bikini Body now! (I’m raising mine, you just can’t see.) OK, let’s go!!!!

(via lets-startarevolution)

leanmeanworkoutmachine:

1/ Sweet Potato Pancakes/Waffles

Ingredients

• 150 grams Sweet Potato, mashed
• 1 scoop Whey Protein (I like to use either vanilla, chocolate or cookies n’ cream)
• 3 Egg Whites
• 1/4 cup chopped Walnuts (optional)
• 1/2 tsp Baking Soda
• 1/2 tsp Nutmeg
• 1 tbsp Cinnamon

Directions

1. In a large bowl, mix all ingredients until smooth.
2. Cook batches in pre-sprayed skillet/waffle maker on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown.
3. Serve with cinnamon and sugar free syrup.

Nutrition Facts

• Calories 309
• Total Fat 1g
• Total Carb  35g
• Protein 40g

2/ Bacon ‘n Cheese Sweet Potato

Ingredients

• 1 medium baked Sweet Potato
• 1/2 cup Cottage Cheese
• 2 tbsp Low-Fat Mozzarella Cheese, shredded
• 2 slices Turkey Bacon (cut into small pieces)
• 1 tbsp crushed Red Pepper
• chopped Broccoli, to garnish

Directions

1. Top sweet potato with cottage cheese, mozzarella cheese, chopped broccoli, turkey bacon and crushed red pepper.
2. Microwave for 1.5-2 minutes, or until cheese is melted.

Nutrition Facts

• Calories 296
• Total Fat4g
• Total Carb40g
• Protein25g

3/ Sweet and Spicy Sweet Potato Soup

Ingredients

• 2 medium Carrots, peeled
• 2 stalks Celery
• 1 large Onion, peeled and halved
• 3 tbsp Enchilada Sauce
• 2 cloves Garlic, chopped
• Salt and Black Pepper
• 1 Bay Leaf
• 5 cups Chicken Stock
• 1 large baked Sweet Potato, cubed
• Fat free Greek Yogurt for garnish

Directions

1. Heat a soup pot over medium-high heat and spray with Olive Oil Pam.
2. Add carrots, celery and onion and cook for 5 minutes.
3. Add the garlic, chipotle, and enchilada sauce and stir to combine.
4. Stir in salt, pepper and a bay leaf and cook for 1 minute.
5. Add stock, cover and raise heat to high. Bring the stoup to a boil, remove cover, and simmer for 10 minutes.
6. Add chicken and sweet potato and simmer 5 minutes or until sweet potatoes are tender and chicken is cooked through.
7. Garnish with dollop of Greek yogurt.

Nutrition Facts

Amount per serving

• Calories 207
• Total Fat3g
• Total Carb15g
• Protein30g

4/ Sweet Potato Fries/Chips

Ingredients

• 16 oz Sweet Potatoes
• Choice of seasonings

Directions

1. Preheat oven to 425.
2. Cut up sweet potatoes (fries, wedges, whatever you prefer).
3. Season and spray pan and sweet potatoes with Olive Oil Pam.
4. Bake for 15-20 minutes or until golden brown.

Nutrition Facts

• Calories 109
• Total Fat1g
• Total Carb23g
• Protein2g

5/ Sweet Potato Stir Fry

Ingredients

• 4 oz Pork Chop
• 4 oz Japanese sweet potato, sliced lengthwise ¾-inch thick
• 1 cup cut Cabbage (I like purple, for the color)
• 1/2 cup Cauliflower (again, purple)
• 1/2 cup Broccoli
• Salt and Pepper, to taste

Directions

1. Place sweet potatoes in oven at 425 for 15 minutes.
2. Meanwhile, cook pork chop on medium heat until done.
3. Add cabbage, broccoli and cauliflower to skillet and cook until cabbage is wilted. Mix with pork, sweet potato and eggplant and season with salt and pepper.

Nutrition Facts

• Calories 296
• Total Fat4g
• Total Carb30g
• Protein35g

6/ Sweet Potato Bread

Ingredients

• 8 oz mashed Sweet Potato, without skin
• 2 scoops Vanilla Whey
• 1 cup Oat Bran
• 2 Egg Whites
• 2 tbsp Milk
• 1/4 cup chopped Walnuts (optional)
• 1/2 cup Splenda
• 1 tsp Nutmeg
• 1 tsp Vanilla
• 1 Tbsp Cinnamon

Directions

1. Preheat oven to 350°F. Spray 9x5x3-inch loaf pan with olive oil Pam.
2. Mix whey and oat bran into medium bowl.
3. Beat splenda, eggs and vanilla to blend in large bowl. Mix in sweet potato. Add dry ingredients and walnuts and stir well.
4. Transfer batter to prepared pan. Bake until tester inserted into center comes out clean, about 30 minutes.
5. Cool bread in pan on rack 15 minutes.

Nutrition Facts

• Calories 89
• Total Fat 1g
• Total Carb 14g
• Protein 8g

(via mirrorperfections)

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th3skinny:

get-healthy-feel-awesome:

Raw Cookie Dough Bites

Ingredients

• 2/3 cup raw almonds
• 2/3 cup raw walnuts
• 2/3 cup raw oat flakes (see note below)
• 1/4 tsp ground cinnamon
• 1/8 tsp sea salt
• 1/4 cup raw agave nectar
• 2 tsp pure vanilla extract
• 3 tbsp cacao nibs or dark chocolate chips (I’ll be subbing this out with natural PB)

Directions

1. In a food processor, process the almonds, walnuts, oats, cinnamon and salt to a fine meal.
2. Add the agave nectar and vanilla and process to combine.
3. Next, add the cocoa nibs (or chocolate chips) and pulse just to combine.
4. Roll the cookie dough into balls (about 1 tbsp each) and place them on a cookie pan lined with parchment paper. Place the pan in the freezer for about an hour to firm up. 
5. Store balls in a tightly covered container in the freezer.

Notes

• Raw oat flakes can be substituted for regular rolled oats, but if you want this treat to be truly raw, look for raw oat flakes, which haven’t been steamed or toasted during processing.

(I’m definitely making these to bring to my family’s St. Patrick’s Day dinner! Maybe I’ll add some green food color? Lol!)

(via missfittness)

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(via what-the-health)

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(via fuelingit)

rockyh0rr0rbeetlejuice:

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(via karciga)

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i-just-wannarun:

1. Myth: Stretching prevents injury. 

Researchers are finding that stretching won’t necessarily prevent sitting out on the sidelines [1]. Injury is due to many factors, including poor technique, muscle imbalances, and not warming up properly. The upside: Greatist expert and trainer Kelvin Gary says the risk can be minimized by stretching regularly as part of a warm-up and cool down.

Truth: Injuries are complicated, but stretching may be one way to keep them at bay.

2. Myth: Stretching nixes soreness. 

Aches from yesterday’s CrossFit W.O.D. might not fade with a few good stretches [2] [3]. In a study of over 2,000 adults, stretching before and after exercising didn’t stop those pesky post-workout aches and pains [4]. (Fun fact: Feeling sore comes from micro tears in muscles, and stretching is not effective in preventing these tears and subsequent soreness, Gary notes.)

Truth: Soreness can strike any athlete, regardless of their stretching regime.

3. Myth: Stretching a few days a week is plenty.

We may not want to hit the gym seven days a week, but according to Greatist expert and triathlon coach Andrew Kalley, consistent stretching is key to increasing flexibility, range of motion, and potentially reducing the risk of muscle strain.

Truth: Stretching consistently is the best way to reap its benefits.

4. Myth: Static stretching should come first.

Stretching before a workout when the body is at rest can be harmful, since muscles may actually tighten up in the process. But static stretching after exercise is typically beneficial, helping the muscles to relax, Gary says. 

Truth: Go static after working out— not before.

5. Myth: A bit of light cardio is the perfect warm-up.

A quick jog isn’t all you need before hitting the weights, the courts, or the ‘mill. Dynamic stretching (think: walking lunges, running butt kicks, and power skips) in addition to some light cardio will warm up muscles and prep the body for a safe and effective workout, Kalley and Gary advise.

Truth: A proper warm-up should include dynamic stretching, too.

6. Myth: Stretching won’t help performance.

Dynamic stretching involves movements that jump-start range of motion, making them a great warm-up solution. And like the name suggests, studies show these moves may even help power-up those muscles [5] [6].

Truth: Dynamic stretching might give muscles an extra power boost.

7. Myth: It’s OK to jet out after a workout. 

To get the most out of a workout, don’t forget to stretch at the finish line. Kalley recommends static stretching before hitting the locker room to relax those heated muscles. Try foam rolling post-workout/pre-stretching to really get those knots out.

Truth: Foam rolling and stretching are important post-exercise to-dos.

8. Myth: Stretch extra long on race day. 

Don’t take those race day jitters out on cold muscles. Researchers have found that static stretching before sprints could both harm muscles and prevent athletes from reaching their A-game potential [7].

Truth: When it comes to stretching, treat race days like any other training day.

9. Myth: Stretching one muscle group will only relieve strain in that area.

Sore in one spot? The source may be another muscle group altogether [8]. One example: Lower back pain isn’t necessarily from forgetting to stretch that back— the culprit could be tight hip flexors. (Sneaky, right?)

Truth: Everything’s connected. Stretch one area, and another might benefit, too.

10. Myth: A five-minute warm-up should cut it.

There’s no way we can squeeze in all those Frankensteins and hit the elliptical in five minutes flat. A proper warm-up often involves foam rolling, dynamic and active stretching, and then light cardio, Gary says, so don’t skimp out on warming up properly.

Truth: When it comes to warming up, take 10 (at least!).

11. Myth: All individuals need the same amount of stretching. 

Working long hours at a desk can lead to seriously stiff muscles. So cube-dwellers, remember those muscles might need a little extra attention before and after working out.

Truth: Workaholics may need to stretch more than others.

12. Myth: I’m already flexible, so there’s no need to stretch. 

Not necessarily. According to Gary, dynamic stretching and warming up are still important for everyone in order to increase blood flow to muscles. And remember, skimping out on stretching might also decrease flexibility over time.

Truth: Stick to stretching, even once flexibility goals are achieved.

(via mirrorperfections)

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muffintop-less:

A new study recently published in the Journal of Nutrition showed that the prior recommendation of 0.36 g protein per pound of body weight is grossly inaccurate for women who lift weights. This is because the body needs more protein to build and maintain muscle and also to produce enzymes in the body that are key to metabolism.

And it packs a one-two punch for those who are trying to lose or maintain weight. Of all the macronutrients, protein takes the most work to digest and it, therefore, increases energy expenditure when you eat it in greater proportion to other macronutrients or to the amount you are right now. Also, because it is harder to digest, it stays in the stomach longer than carbohydrates helping you feel fuller faster and longer.

So how much protein should you be eating? About 0.8 – 1 g per pound of body weight every day is a safe estimate for most women to maintain and build muscle and keep their metabolisms revved up. Get this through 5 – 6 servings/day, 20-30g/meal, so that the body can better metabolize and absorb it and you’re not flushing protein and moneydown the drain (pun intended). - Cut&Jacked

healthysexyhappy:

Knock out your fiber needs with cholesterol-lowering oatmeal! Just one serving of oatmeal (1/2 cup dry) has 2 grams of soluble fiber. According to the Mayo Clinic, 10 grams or more of soluble fiber daily decreases your total and LDL (bad) cholesterol. We’ve got tasty ways to get your day started right by enjoying high-fiber oatmeal. For each bowl, start with 1/2 cup of instant or dry oatmeal. Cook according to package directions, then add our delicious themed toppings.

• Pumpkin Pie Oatmeal

You’ll definitely love the pumpkin flavor in this sweet bowl of oatmeal.

Ingredients:
* 2 tablespoons fat-free vanilla yogurt
* 1 tablespoon pumpkin butter
* 1/8 teaspoon pumpkin pie spice

Nutrition: 137 cal., 2 g total fat (1 g sat. fat), 0 mg chol., 44 mg sodium, 27 g carb., 2 g fiber, 4 g pro.

• Cheesy Hash Brown Oatmeal

This recipe is a staff favorite! The oats blend right in with the hash browns for a south-of-the-border taste.

Ingredients:
* 1/4 cup cooked hash brown potatoes
* 2 tablespoons shredded Monterey Jack cheese
* 1 tablespoon salsa

Nutrition: 244 cal., 11 g total fat (4 g sat. fat), 13 mg chol., 310 mg sodium, 29 g carb., 3 g fiber, 8 g pro.

• Tropical Coconut Oatmeal 

Get whisked away to the tropics with a bet-you-never-tried-it combo of flavors in this oatmeal.

Ingredients:
* 1 tablespoon macadamia nuts, chopped
* 2 tablespoons toasted, shredded coconut
* 2 tablespoons dried pineapple

Nutrition: 262 cal., 13 g total fat (6 g sat. fat), 0 mg chol., 54 mg sodium, 34 g carb., 4 g fiber, 5 g pro.

• Hot Cocoa Oatmeal 

Think hot cocoa mix only goes a mug? We’ve re-envisioned it as an oatmeal topper.

Ingredients:
* 1 tablespoon instant hot cocoa mix
* 2 tablespoons mini marshmallows

Nutrition: 221 cal., 3 g total fat (1 g sat. fat), 0 mg chol., 156 mg sodium, 44 g carb., 3 g fiber, 5 g pro.

• Bacon & Salsa Oatmeal

This oatmeal recipe proves that you can still enjoy bacon on a heart-healthy diet if you eat it in moderation.

Ingredients:
* 1 strip chopped, cooked bacon
* 2 tablespoons reduced-fat cheddar cheese
* 2 tablespoons diced tomato
* 1 tablespoon sliced green onion

Nutrition: 172 cal., 8 g total fat (3 g sat. fat), 17 mg chol., 295 mg sodium, 16 g carb., 2 g fiber, 10 g pro.

• Blueberry Nut Oatmeal 

No pancakes here! Transition traditional flapjacktoppers into oatmeal flavor-boosters.
Ingredients:
* 1/4 cup blueberries
* 1 tablespoon chopped walnuts
* 1 tablespoon maple syrup

Nutrition: 204 cal., 7 g total fat (1 g sat. fat), 0 mg chol., 7 mg sodium, 34 g carb., 3 g fiber, 4 g pro.

• Apple Crisp Oatmeal 

Crisp apples, granola, and almonds put bite in your oatmeal bowl.

Ingredients:
* 1/2 cup chopped apple
* 2 tablespoons low-fat granola
* 1 tablespoon chopped almonds
* 1/8 teaspoon apple pie spice

Nutrition: 200 cal., 6 g total fat (1 g sat. fat), 0 mg chol., 40 mg sodium, 34 g carb., 5 g fiber, 6 g pro.

• Peanut Butter Cup Oatmeal

A dab of peanut butter and a sprinkle of chocolate chips are all you need to jazz up your oatmeal.

Ingredients:
* 1 tablespoon creamy peanut butter
* 1 tablespoon mini chocolate chips

Nutrition: 257 cal., 14 g total fat (5 g sat. fat), 0 mg chol., 78 mg sodium, 27 g carb., 3 g fiber, 8 g pro.

• Turtle Sundae Oatmeal 

Pure indulgence, this sweet treat hardly seems like another boring oatmeal breakfast.

Ingredients:
* 1/4 cup fat-free whipped dessert topping
* 2 tablespoons pecans
* 1 tablespoon sugar-free caramel dessert topping

Nutrition: 252 cal., 12 g total fat (1 g sat. fat), 0 mg chol., 45 mg sodium, 34 g carb., 3 g fiber, 4 g pro.

• Trail Mix Oatmeal

Bring trail mix to your breakfast table by tossing the grab-and-go bits on your oatmeal.

Ingredients:
* 2 tablespoons mix dried fruit bits
* 2 tablespoons dry-roasted mixed nuts
* 1 tablespoon flaxseed

Nutrition: 276 cal., 14 g total fat (2 g sat. fat), 0 mg chol., 18 mg sodium, 33 g carb., 6 g fiber, 8 g pro. Can’t get enough oats? Read on for even morerecipes that use this heart-smart whole grain.

(via fuelingit)