health club Archives - Burn Boot Camp https://burnbootcamp.com/tag/health-club/ The Fitness Solution for Every Woman Wed, 17 Aug 2022 10:11:05 +0000 en-US hourly 1 https://wordpress.org/?v=6.8.3 138450544 Quick and Healthy Recipes https://burnbootcamp.com/quick-and-healthy-recipes/ Fri, 17 Aug 2012 23:10:21 +0000 https://devanklinefitness.com/?p=957 Whether you are in the mood for a refreshing summer salad, a delightfully tangy treat, or a mouth watering breakfast this weekend I have complied some of my favorite recipes for you to try out! The Orange Creamsicles are also a tasty treat to give to you kids without all the harmful additives of store bought brands! Enjoy!

Garden Fresh Salad

The best salads are a cornucopia of fresh vegetables, with little or no added fat. This salad combines some of the garden’s tastiest veggies and is dressed lightly with no added oils. Serve with a side of lean protein for a healthy, vibrant meal. Servings: 4

Here’s what you need…

  • 4 eggs
  • 1 bunch asparagus, ends trimmed
  • 1 cup curly endive
  • 1 cup dandelion greens
  • 1/2 cup cherry tomatoes, halved
  • 1/8 cup red onion, thinly sliced
  • 1/2 red bell pepper, thinly sliced into matchsticks
  • 1 packet Stevia
  • 2 Tablespoons lime juice
  • 1 garlic clove, minced
  • 2 teaspoons Dijon mustard
  • 1 Tablespoon raspberry vinegar
  1. Place the eggs in a pan of water; bring to a simmer for 6 minutes. Remove from heat. Crack the eggs all over, and then place in a pan of cold water for one minute. Remove from water, peel, and slice. Set aside.
  2. Bring a medium pot of salted water to boil. Add the asparagus and cook for 4 minutes. Rinse in cold water then set aside.
  3. In a large salad bowl combine the endive, dandelion greens, tomato, onion and pepper.
  4. In a small bowl combine the Stevia, lime juice, garlic, Dijon and vinegar. Mix well.
  5. Coat the salad with the dressing. Top with asparagus and sliced egg.

Nutritional Analysis: One serving equals: 119 calories, 5.5 fat, 137mg sodium, 9g carbohydrates, 2g fiber, and 8g protein.

Mango Chutney Chicken Salad

This summer salad is a refreshing way to serve chicken. Tender mango chutney, creamy Greek yogurt and fresh, crunchy greens make this one tasty meal.Servings: 5

Here’s what you need…

  • 1 teaspoon olive oil
  • 2 cloves garlic, minced
  • 1 inch ginger root, minced
  • 1 small red onion, chopped
  • 1 small red bell pepper, chopped
  • 2 ripe mangoes, chopped
  • Juice from 2 limes
  • 1 Tablespoon curry powder
  • 1 teaspoon ground cinnamon
  • Dash of nutmeg
  • Dash of red pepper flakes
  • 1 1/2 cups non-fat, plain Greek yogurt
  • 1 Tablespoon Dijon mustard
  • Dash of salt and pepper
  • 3 cups cooked chicken breast, chopped
  • 4 cups salad greens
  1. In a large skillet, heat oil over medium heat. Add garlic and ginger root and sauté for a minute.
  2. Add the onion and bell peppers and sauté for a few minutes.
  3. Add the mango and spices. Continue to sauté for another 5 minutes, until everything has softened.
  4. Turn the heat down to low, cover and simmer for another 10 minutes. Remove from heat. Chill for 20 minutes in the refrigerator.
  5. Combine the yogurt, mustard, salt and pepper together in a small bowl. Place the chopped chicken in a medium sized bowl and mix in the yogurt blend.
  6. Prepare each plate with a pile of greens topped with a scoop of chicken and a spoonful of chutney.

Nutritional Analysis: One serving equals: 286 calories, 6 fat, 185mg sodium, 22g carbohydrates, 3g fiber, and 35g protein.

Skinny Orange Creamsicles

Enjoy this summer treat guilt-free. Store bought Popsicles contain artificial colors, flavors and sweeteners that spike your blood sugar and lead to weight gain. This recipe, on the other hand, is made with organic, Greek yogurt, and fresh fruit. Servings: 6

Here’s what you need…

  • 2 cups organic, vanilla Greek yogurt
  • 1 orange, peeled and seeded
  • 1 cup pineapple chunks
  • 1 teaspoon agave nectar
  1. Fill the bottom 1/3 of each Popsicle mold with yogurt. Freeze for 15 minutes.
  2. In a high-speed blender, combine the orange, pineapple and agave nectar. Blend on high speed for a full minute.
  3. Fill the remaining space in each mold with the orange mixture. Freeze until solid.

Nutritional Analysis: One serving equals: 76 calories, 0 fat, 10mg sodium, 11g carbohydrate, 1g fiber, and 3g protein.

Turkey, Apple and Goat Cheese Omelet

Meals that are filled with protein and fat, like this omelet, help to curb between-meal cravings. Enjoy the unique flavor blend of turkey, apple, goat cheese and cinnamon. Servings: 2

Here’s what you need…

  • 3 slices turkey bacon
  • 1 small apple
  • dash of cinnamon
  • 4 egg whites
  • 2 whole eggs
  • dash of salt
  • dash of pepper
  • 1 Tablespoon of unsweetened coconut milk
  • 3 Tablespoons goat cheese
  1. Place a non-stick skillet over medium heat. Cook the bacon strips for 4 minutes each side, until golden.
  2. While bacon cooks, dice the apple. Remove bacon strips from skillet, place on a cutting board. Place the apple pieces in the heated skillet and sauté for 5 minutes, sprinkling with a dash of cinnamon. Dice the bacon and place in a medium sized bowl.
  3. In a bowl whisk the egg whites, whole eggs and coconut milk. Beat the eggs until frothy and add dash of salt and pepper.
  4. Remove apples from skillet and add to the bowl of bacon. Pour half of the egg mixture in the skillet, cook until set and then flip and cook the other side. Repeat with the other half of egg mixture.
  5. While eggs cook, mix the bacon, apples and goat cheese together.
  6. Fill each omelet with half of the bacon, apple and goat cheese mixture.

Nutritional Analysis: One serving equals: 249 calories, 12 fat, 485mg sodium, 10g carbohydrates, 1g fiber, and 25g protein.

 

]]> 4062 11 Ways to Boost Your Metabolism https://burnbootcamp.com/10-ways-to-boost-your-metabolism/ https://burnbootcamp.com/10-ways-to-boost-your-metabolism/#comments Thu, 09 Feb 2012 05:06:48 +0000 https://devanklinefitness.com/?p=190 Hey Everyone! So I am finally getting my NEW website worked out and I just want to give you some genius tips to boost your metabolism so I hope you enjoy! Your metabolism is probably the most important thing to consider when your trying to get in REALLY good shape. Training your metabolism to work for your body is like training your body to become a fat burning machine!! And who doesn’t want that right? It takes consistency with your food intake and consistency working out. Especially when moms love have such a busy life taking the kids to school and making sure the house is in order day after day! So don’t let
anyone tell you that it doesn’t take hard work and determination….but it is impossible? HECK NO! Moms are the backbone of the family  and have the will programmed into their mindset! It is all a choice that you have and the only results are turning your life in a new positive healthy direction. I always tell all my perspective clients you can’t help others unless you help yourself first. After all, childhood obesity is one of the fastest growing trends in America so don’t wait around for them to grow up fat and unhealthy! BE a role model for you kids and make it a natural way of life to live healthy!

The name of the game is metabolism training. As a personal trainer I have trained 242 moms and  clients to date and have had outstanding success with each and every one. Training for a metabolism boost is the most effective way to burn fat quickly and safely. I specialize in body transformations so I always use these tips for my clients I thought I might as well share my genius with you! Live by these principals and you will achieve the dream body you want…here are 10 ways to Boost Your Metabolism
1. Train With Weights

Training with weights boosts your metabolism in a number of ways. Weight training itself has been shown to increase exercise post oxygen consumption (EPOC) – in other words, your metabolism may be raised for hours or even days after a Burn Fitness Bootcamp session. Muscle tissue is metabolically active, so it requires calories even when at rest. Muscle tissue also helps increase the number of fat-burning enzymes and organelles in your body.

 

2. Supplement With Healthy Fats
Healthy fats are involved in the manufacture of hormones and repair of cell membranes in your body. With the right types of fats, your body can use these anabolically. These processes require energy, so the fats may actually increase your metabolism despite the added calories you are consuming! You can add fats to your diet without increasing calories simply by increasing the percentage of calories from fats and then lowering the percentage of calories from carbohydrates or proteins.

 

3. Every Little Bit Counts
Believe it or not, simply changing some simple daily habits can have a huge impact on your metabolism. Do you play the game of driving around the parking lot for twenty minutes waiting for the perfect space to open? Instead, park at the edge of the parking lot and walk to your destination. You’ll probably get there quicker, and burn some calories along the way. Other metabolism-boosting activities include standing instead of sitting, taking stairs instead of elevators, and even fidgeting.

 

5. Don’t Fear Carbohydrates
Carbohydrates are not the enemy. Using the right types of carbohydrates can be a valuable tool for your metabolism. For example, you may expend more calories consuming 20 grams of carbohydrate from lentils than 20 grams of carbohydrate from sugar. The lentils contain fiber and other nutrients that the body must work to extract, and therefore expends more energy. Look for fibrous, low-glycemic carbs and focus on unprocessed carbohydrates.

 

 

6. Fluctuate Calories
Zigzagging calories is by far one of the most effective methods for keeping your metabolism revved. Homeostasis is the action your body takes to “remain stable.” In other words, if you drop your calories, your body will try to slow your metabolism in order to keep things the same.

By zigzagging calories, you may be able to thwart this mechanism. Some people zigzag day by day – for example, if their target is 2000 calories, they’ll consume 1800 one day and 2200 the next. I prefer to consume low calories for a week or two, and then raise calories for a week, and then drop them again.

 

7. Increase Protein
Protein requires a complex chemical conversion by your body in order to be used as fuel. It takes up to 30% of the calories you consume to oxidize or use protein for energy. For example, 100 calories of protein may take up to 30 calories to process. Therefore, increasing the percentage of calories in your diet that come from protein may help raise your metabolism.

 

8. Perform High Intensity Cardio
High intensity cardio, like weight training, takes you into the anaerobic zone of training. This, in turn, creates what is known as “oxygen debt.” Even when you have concluded your exercise, the body is processing waste and recovering from the activity – and therefore keeping your metabolism elevated.

 

9. Increase Frequency Of Eating
Most bodybuilders are aware of this technique. Consuming food triggers digestion, and digestion requires calories. By eating more frequent, smaller meals, you continuously supply your body with nutrients while forcing it to digest and break down the foods. This, in turn, can have the net effect of raising your metabolism.

 

10. Eat Whole Foods
The calories that you burn during digestion are due to the need for your body to break down the foods. Your body must extract the fiber and nutrients, take chains of molecules and chop them into smaller versions to absorb them into your bloodstream, and perform a variety of tasks in order to assimilate foods.

When foods are processed, much of this work is done for you. For example, processed flour is ground into small pieces that the body can digest more quickly. This means your blood sugar rises faster and your body expends fewer calories processing the flour.
Whole grains, on the other hand, pack more nutrients, are higher in fiber, and force the body to work harder to use them as energy. Another advantage to eating whole foods is that many of the nutrients in these foods – such as vitamins and minerals – are cofactors in metabolic processes that your body uses to burn fat and build muscle.

 

11. Drink Cold Water
This tip is probably overrated. Your body will expend more calories trying to raise cold water to the temperature of your body, but the exact amount is debatable. It stands to reason, however, that integrating this habit with the other habits listed above can contribute to the greater goal of raising your metabolism.

I think drinking cold water is just one of those mental things that you know if you ALWAYS make sure your water is cold you will most likely do the other things…let’s face it…with the amount of water we SHOULD be drinking (6-8 bottles per day) that is quite a task…virtually impossible while traveling!

…I would love to hear your feedback! Research is hard work but somebodies gotta do it for you! 🙂

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