Wednesday, 26 June 2013

Wednesday, June 26 Lunchtime Boot Camp!


23 flights of stairs down (and some up!) after a fire alarm does not stop this group from lunch time boot camp!



Leg Burner...



Warm-up those legs
00:30 jumping jacks00:30 burpies
10 squats
10 lunges
repeat
Tabata (20 seconds works, 10 seconds rest x 8 sets)
- prisoner squat
Stairs x 2 sets
Tabata (20 seconds work, 10 seconds rest)
- single leg bench steps
Plyo Legs
00:30 squat jumps00:30 jump lunges00:30 push-ups
repeat
Core (standing because of wet ground)
Knee to elbow standing twist x20
Single leg to warrior 3 x10/leg
Moon pose crunches x20
Standing bicycle x20





Enjoy!


Thursday, 20 June 2013

Delicious Thai Green Curry

I found this delicious looking recipe and had to try it! It has now become one of our weekday staples!

Filled with veggies, feel free to add your own protein (shrimp, chicken, tofu) and make it nice and spicy!!

Thai Green Curry Makes 4 servings
For your Veggies1 zucchini, diced
3 cloves garlic 
1/2 onion, diced
2 Tbs. olive oil
1/2 Cup Cabbage
1 cup snap or snow peas
and Your Fave Green Veggies!

Directions1) In a large saucepan, saute zucchini, garlic, onion and olive oil together until veggies are soft, about 5 minutes.
2) Set Aside.
For your Sauce1 cup coconut milk
1/2 cup cilantro
1 green onion – blend with sauce
1/2 cup minced basil
1 Tbs. tamari
1 Tbs. grated ginger
1 tsp. green curry paste
1 lime, juiced

Directions1) Add all ingredients for curry sauce to food processor or high power blender and blend until smooth.
2) Transfer sauce into pan with cooked veggies. Continue to simmer on low.
3) Add 1/2 cup cabbage and 1 cup snap or snow peas to mixture and whatever green veggies you’d like!
4) Serve warm and garnish with 1/2 green onion and/or cilantro.
This dish will keep in a sealed container in fridge for up to 3 days.


Thank you Tone It Up (www.toneitup.com) for the recipe!


Enjoy!

Wednesday, June 19 Lunchtime Boot Camp


Another great session of lunch time fitness this week with seven great people who came out! As an added bonus this week, we did the Hotel Mac stairs on the way down to the river valley and on the way up!



20 Minute HIIT Workout!



1 minute jumping jacks

30 seconds side lunges

30 seconds squats

1 minute jog in place

30 seconds burpies

30 seconds lunges

1 minute jump rope

30 seconds mountain climbers

30 seconds speed skaters

1 minute butt kickers

30 seconds lunge kicks

30 seconds squats

1 minute sprinting across platform

30 seconds side lunges

30 seconds push-ups



2 minute break



Repeat!



Core

15 full sit-ups

10 slow oblique twists (leaning back)

10 second v-sit hold

plank competition!




Enjoy!


Friday, 14 June 2013

Thursday, June 13 Lunchtime Boot Camp


Happy Friday!! We had lunchtime boot camp Thursday this week, as there was a documentary viewing and discussion at the office Tuesday and Wednesday. If you get the chance to watch "Hungry for Change", please do; I hear it is available on Netflix. This documentary took a look at the food industry, depicting how the human diet has changed over time. 




Our workout yesterday incorporated the whole body ...here you go!



Warm-up



- standing elbow to knee twists x20 reps

- squats x20 reps

- jumping jacks x20 reps



Arms

- push-up with rotation to side plank x10 reps (total)

- incline push-ups x10 reps

- triceps dips x10 reps



Legs

- jump alternating lunges x10 reps

- squats with knee raise x10 reps

- back lunge with front kick x10 reps per leg



Repeat arms



Repeat legs



Core series (refer to previous week!)




Enjoy!!





Wednesday, 5 June 2013

Wednesday, June 5 Lunchtime Boot Camp!


Happy Wednesday! The weekend is nearly here and we had another successful boot camp today! It was beautiful outside, and after we moved down to the grass (from the concrete) there were hardly any complaints!



Here is what we did this week...



Warm-up (30 seconds each)
1) jumping jacks


2) skipping in place
- repeat

10-minute full body (1 min/set)
1) around-the-world lunges (front, back, side lunge - 30 seconds one leg, then switch)
2) scuba diver (standing, walk hands out to high plank, roll into upward dog, push through to downward dog, and walk hands back to feet. Repeat)
3) 1-legged bench squats (stand in front of bench, lift one leg, "sit"/squat" to lower bum to bench, keeping one leg lifted for 30 seconds continue to sit and stand. Switch legs and repeat second side)
4) dolphin plank push-ups (start in low plank, from forearms and toes, lift hips and push shoulders and chest back towards thighs into dolphin pose, lower hips back down straight. Repeat)
5) surfers
(start on ground with hands under chest, push-up to knees or toes, "hop" feet to ground one leg in front of other as though you are on a surf board. Back to ground and repeat other side)- repeat


Tabata (20 seconds work, 10 seconds rest x 8 sets)
1) burpies 
2) triceps dips
- today we did 4 sets of burpies followed by 4 sets of triceps dips




Core (10 reps each)
- double leg drop (on back with straight legs, keep low back arch flat on ground as legs lower and return)
- reverse crunches (bend knees, keep low back arch flat, lower feet to ground and return)
- crunches (feet on ground, hands on head, crunch lower ribs to hip bones, lower)
- bicycles (lift feet off ground, rotate to bring opposite elbow to knee, fluid motion)
- scissors (on back, one leg straight hovering above ground, other leg straight in air, switch legs)
- v-sits 
(sit with knees bent and hands beside hips, lean back, lift feet off ground bring knees and chest together, then apart)
- russian twists (seated, feet on ground, lean back, hands together and twist side to side with breath)
- plank (low plank for 30 seconds, from toes or knees, core tight)





Enjoy!!