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30 minute workout you can do anywhere

By | Abdominal Training, Blog, Cardio Workouts, Core Training, In-home workouts, Lowerbody toning, Uncategorized

 Post by Katie C., blog contributor

Before I started bootcamp, if I only had 30 minutes to work out (or even if I had more time), my default activity would be running.  Now that I’ve been doing bootcamp for almost a year, I’ve learned the importance of incorporating strength activities and am a fan of circuit workouts. Here’s a 30 minute circuit workout that I’ve adapted from iVillage.  It’s a great way to get in a good workout anywhere without any equipment.

1.  Warm up with 8 minutes of cardio (running, jumping jacks, etc)

2.  Do one minute of jungle squats 

3.  Do one minute of push ups

4.  Do one minute of reverse V lunges

5.  Do one minute of modified chair dips

6.  Do two minutes of cardio (any combination of jogging in place, butt kickers, squat jumps, snowboard jumps, etc.)

7.   Do one minute of ab exercises (any combination of front planks, bicycles, Russian twists, etc.)

8.  Take a 30 second break, then repeat steps 2 through 8 two more times.  Your 30 minute intense workout will be done before you know it!

How Many Days to Make it a Habit?

By | Behavior Change, Blog, Fit Moms For Life DVD, Nutrition, Uncategorized

Patty – one of Dustin’s blog contributors here!

Hot Lemon Water – do you do this?

 

 

Tosca Reno – Love her books.  In every single one of them she talks about how she starts her day by squeezing a lemon in a mug of hot water.  I tried it once, didn’t like it.  Tried it again, didn’t like it.  Kept reading about the health benefits of it and thought I’d try it for a few days.  Well – after about a week of just a few sips each day, I am now starting every morning with this ritual and look forward to it! 

BENEFITS OF DRINKING LEMON WATER EACH DAY

  • Helps shed toxins from the body.
  • Acts as a liver tonic.
  • Improves skin tone and quality.
  • Works as a natural diuretic.
  • Helps dissolve gallstones.
  • Breaks down phlegm.
  • Relieves nausea.
  • Relieves constipation.
  • Is a digestive aid.
  • Alkalizes the body.
  • Improves immunity.

I also watched Dr. Oz the other morning when I noticed the topic was 7 essentials for woman 40 and older and this was one of his tips also! 

With some persistence and encouragement from others who are healthy and fit, I tried and tried this, and now just like doing my FMFL DVDs 3-5 days a week, it has become a GOOD habit and just part of my daily routine. 

Buy some lemons – try it.  It may take a few days or a week, but you’ll like it and look forward to it! 

Do you do this already?  Are you going to try?

Extreme Couponing – healthy?

By | Blog, Nutrition, Uncategorized

Hi! It’s Patty – one of the bloggers for Dustin. 

I just happened to turn on TLC and that new show called Extreme Couponing was on and caught my eye.  In the past I have tried to use coupons to save money, but honestly have found that as far as food – there really is not a lot of nutritious items that have coupons.  I find that the majority of coupons is canned soup, boxed meals, cereal, soda, packaged this and that.  My husband once challenged me to be able to get a bunch of groceries for a couple dollars like I’ve seen people do on tv (prior to this new show) and I was set out for the challenge, and seriously – it’s all processed food!  Sure there is the toothpaste, mouthwash, laundry detergent, etc.  But as far as nutrition….nada. 

With the economy as it is now, and with gas prices so high, how do you save money?  Would you sacrifice your health, the health of your family, and buy processed food with coupons, or will you pay up and get the healthy food?  I know what I’m doing – I’m going for the healthy food – shopping the parameter of the grocery store, loading up on veggies, meats, fruits, dairy and avoiding the middle isle’s as much as possible.  In exchange – maybe cutting out part of the Direct TV? 

In the time it took me to write this blog the lady featured on the Extreme Couponing show went grocery shopping; her total was $638.34 and after coupons it came to $2.64.  Wow!  She showed how she organizes her food purchases – her garage is lined with shelves and very neat – with tons of boxes and cans of food; but what caught my attention was they mentioned in this last grocery trip she purchased 20 liters of soda.  Seriously????

How do you save money?

My Ah-ha Moment

By | Blog, Uncategorized
This post is by Melissa K.

So I’ve been dealing with back pain for quite some time now.  I’ve tried many different things to find relief, but nothing helped for long.  Every time I heard a story about a treatment that worked for someone else I would run out and try it.  I felt discouraged many times.  All these other people found their ah-ha moments, where was mine?

Well, there was one thing I kept hesitating to try.  Acupuncture.  There are a few reasons why I didn’t try it:  It’s a treatment typically not covered by insurance, my husband puts acupuncturist in the same category as snake oil salesmen, and if all the doctors I’ve seen can’t figure it out what good are some tiny needles going to do anyway?

Well, tonight I finally tried it.  Here’s how it went:

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Hello, I’m Back

By | Blog, bootcamps, Cardio Workouts, Mindset, Uncategorized
Posted by Roger, a contributor to this blog.

Me, after my first day back!

It’s been a while but I’m finally back at fitness boot camp. As some of you may remember I had a rather inauspicious beginning to 2011.  Well, after finally getting my car situation resolved and my back settling down I was all ready to return and then…I got sick. Was out of work for 3 1/2 days. Looking on the bright side, I did miss two of my heavier class loads.

One thing that was definitely reinforced during this time was that one cannot always trust the scale. Read More

Are you eating this super food?

By | Blog, Healthy Snacks, Nutrition, Uncategorized

Post by Katie C., blog contributor

A food I’ve come to love over the past year is Greek yogurt.  I had heard about all of its great health benefits (good source of calcium, high in protein, essential bacteria), but I was still eating the sugar-filled American version.  At first I didn’t quite know how to use Greek yogurt, but I soon found it to be extremely versatile.  I now eat it almost every day, whether I have it with fruit for breakfast or use at as a substitute for sour cream.  My favorite brands are Fage and Trader Joe’s.  Both are rBGH free; the Trader Joe’s brand contains a bit more protein and is cheaper.  There are plenty of flavored versions available, but these contain a lot of sugar.  I started eating these versions, but now I buy the plain version and mix in a little all natural fruit spread if I want a sweeter yogurt.

If you haven’t tried Greek yogurt yet, here are some easy and delicious ways to incorporate it into your diet.  Once you go Greek, you won’t go back!

  • With fresh blueberries or blackberries
  • In a fruit and yogurt parfait – layers of Greek yogurt, fruit, and unsweetened granola
  • In a  morning fruit smoothie
  • As a sour cream substitute (on top of a baked sweet potato, a dollop on tacos or taco salad, etc.)
  • In tuna or egg salad as a mayo substitute (I sometimes do a mix of Greek yogurt and Dijon mustard)
  • As a Greek tzatziki sauce.  Mix Greek yogurt with dill, garlic, diced cucumber, and mint and serve on lamb burgers.  This is one of my favorites!
  • As a super-easy homemade vegetable dip.  Blend one cup cottage cheese in a food processor for one minute.  Blend in one cup Greek yogurt and desired seasonings (dill, garlic, onion powder, etc.).  If you’re going to a Super Bowl party this weekend, this is a delicious, healthy dip to bring that only takes a few minutes to make.

Have you tried Greek yogurt?  What are some ways you use it?

I Don’t Care What I Eat

By | Blog, Mindset, Uncategorized

This is Melissa Kirby, one of Dustin’s contributors.

That’s right!  When I’m in a lot of pain I don’t care what I eat.  When I’m in a lot of pain chocolate cake and I are on a first name basis.  When I’m in a lot of pain I don’t want to exercise or care what needs to get done that day.  All I want to do is take some pain killers and lay in bed all day with a heating pad.  That’s what I WANT to do; but it’s not what I actually do (most days).  No matter how much pain I’m in, life still goes on and I can chose to sit on the sidelines or go along for the ride.

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What can I do in 31 days?…

By | Behavior Change, Blog, Mindset, Nutrition, Transformations, Uncategorized

Hi! 

This is Patty, one of Dustin’s bloggers here!

Puerta Vallarta – 31 days!  My husband and I have never been on a ‘real vacation’ and we’ve never left our two sons behind before, not even one night!  We are heading to Mexico with 9 other couples in 31 days.  Anxious, nervous, excited, etc.  I’ve been working out very hard for months now, and I see results.  My jeans fit better and I feel strong.  STRONG IS THE NEW SKINNY!  But – I still feel ‘skinny fat’.  I still have areas that need trimming and I still have weight that I want to come off.  Not a lot, 10-15 pounds would be great.  I did notice that when I was journaling my food intake is when I saw the best results, just like Kim talks about in her last blogRead More

“The Glad Game”

By | Behavior Change, Blog, Mindset, Uncategorized

Pollyanna explains the Glad GamePosted by Roger, a contributor to this site.

Posted by Roger, a contributor to this blog.

Well, folks, so far 2011 has not shaped up as a banner year. On New Year’s Eve morning we received a call that my mother-in-law was in the hospital after having a stroke. One week later my teen-age daughter (a new driver) slid on an ice patch while driving home, ran over a curb, and damaged our van. The next morning, in our other car, my son and I were rear ended while I was driving him to school. I couldn’t believe it but the collision totaled my car! Happy New Year indeed!

Thank goodness for Pollyanna.

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My Secret to Drinking More Water…

By | Blog, Kids nutrition, Nutrition, Uncategorized
 

by Shelly K, contributor to Dustin's blog

….The Right Water Bottle!

A couple years ago, when I wanted to reduce/eliminate sippy cup usage by my two boys, I set out to find an appropriate drinking container that would accomplish the following: 1) be relatively spill proof, while offering the boys some control; 2) provide an oportunity to drink plenty of water anywhere; 3) reduce reliance on disposable containers while out and about (like at the pool).  To accomplish this task, I needed to define the criteria required for these drinking containers.     

So my list criteria for the perfect water bottle ensued: