Saturday Switch: Banana soft serve

Did you know that you can make soft serve with just bananas? This is truly an amazing alternative to high fat ice cream desserts. Give it a try!

Steps:

1. Peel and chop three really ripe bananas and put them in a freezer bag. Freeze them overnight or for several hours (long enough to freeze solid).
2. Place the frozen bananas in a food processor (blender not recommended) and puree until they are the consistency of soft serve ice cream. 

You can add whatever toppings you like or eat it plain. How about adding some Kashi or granola and eating soft serve for breakfast?

Kristin's story: Week 3

Well, I survived the holiday weekend and I can’t tell you how ecstatic I am to be back into my routine. All things considered, the weekend went very well. We went to Sonoma for the 4th of July but, before we left town, I made sure to start the weekend right with Saturday morning bootcamp. I came home and had a green smoothie (almond milk, spinach, frozen banana and protein powder), finished packing up and off we went. My biggest concern for the weekend was food. I knew we were going to do a ton of walking and I would be able to run if I wanted, but food was going to be tricky. We were staying with family in town and I knew there would be some restaurant eating as well as big group meals.

I faced my first challenge Saturday evening when everyone decided they wanted to go to an Italian restaurant for dinner. This restaurant has great pizza and pasta…and the bread..oh my! When we got there I was happy to see it was relatively easy to find something that I would feel good about eating. They had a “protein plate” that consisted of chicken breast (or hamburger patty) with sautéed mushrooms. I ordered that with a house salad (fat free dressing on the side). The chicken breast was huge, so I ate a little less than half of that and about 1/3 of the mushrooms plus my salad. I’ll admit that I did consider pizza for a minute….but it felt so good to wake up the next morning knowing I had made a better choice.

The rest of the weekend went very well. I ate my oatmeal for breakfast every morning and stuck to my apples and veggies for snack and chose water *almost* every time. When it was BBQ time on the 4th, I filled my plate with salad and topped it with a few ounces of tri tip. It was delicious and I didn’t feel like I was missing out on anything. I did have a couple of cocktails over the course of the weekend, but overall I’d say my diet was about 80% good.

On Monday, we went into the city (San Francisco) with out-of-town family. I packed my workout gear and planned to change at the ferry terminal so I could be dropped off at Maidu Park for bootcamp on the way home. I freaked out a little when we missed the ferry and had to take a later one. Being already two hours behind schedule and missing the ferry meant that I didn’t make it to bootcamp. When we got home I went for a run, so at least it wasn’t a total loss.

As I was reviewing the weekend, the “all or nothing” side of me was frustrated with the fact that I wasn’t going to come back home with a “perfect” report. But, then I thought about what my weekend would have looked like before Mama Bootcamp and realized that this is progress that I can (and should) be proud of.

On to week four!

Tips from the Trainers - Big Fat Arm Set

One of the staples of the Mama Bootcamp training regimen is the Big Fat Arm Set (BFAS). No, that doesn't mean it will make your arms "big" or "fat" - just the opposite. This set targets the major muscle groups in the arms to help you create long, strong beautiful muscles. Add this set to your regular workout routine and get ready to show off your strong toned arms.


Here's the Mama herself with a BFAS video tutorial:






Create an outstanding day!

Roasted red pepper dip

Are you already wondering what to do with all of the bell peppers in your garden or CSA box? Try this delicious red pepper dip! You can use this as a dip for fresh veggies, pita bread, or pita chips or use it as a sandwich spread or salad topping.

Roasted red pepper dip

2 red bell peppers

2 Tbsp fine unseasoned dry breadcrumbs

2 Tbsp extra-virgin olive oil

1 1/2 Tbsp grated onion

1 Tbsp lemon juice

1/2 tsp salt, or to taste

1/4 tsp ground cumin (replace with coriander or omit if you're not a cumin fan)

1/4 tsp agave nectar or honey

1/8-1/4 tsp cayenne pepper

Pinch of ground cloves

1 cup coarsely chopped walnuts

1 Tbsp pine nuts, toasted, for garnish

1. Preheat broiler. Cut peppers into quarters and remove cores and seeds. Place the peppers, skin-side up, in a single layer on a baking sheet. Broil until the skins are blackened all over, 15 to 25 minutes. (You may need to move the peppers around on the baking sheet if they are cooking unevenly.) Transfer peppers to a large bowl and cover with plastic wrap. Peel when cool enough to handle then coarsely chop. 
2. Combine the peppers, breadcrumbs, oil, onion, lemon juice, salt, cumin, sugar, cayenne and cloves in a blender or food processor; puree until smooth. Add walnuts and blend again until smooth. (Some of the walnuts can be added after blending, if some texture is desired.) The dip should have the consistency of a batter: if too thick, blend in some hot water, a teaspoon at a time. If too thin, add more breadcrumbs. Transfer to a bowl. Just before serving, garnish with pine nuts.

Tips from the Trainers: Getting enough sleep

Let's talk about something that most of us don't get enough of even though it is within our control...SLEEP! While it can seem difficult to get adequate sleep when our days are long, hectic, and stressful, sleeping is the single most important thing that we do every night. Not getting enough sleep can negatively impact your health and fitness and sabotage your wellbeing both psychologically and physiologically.

When you're sleeping, your body is busy at work repairing, restoring, and getting stronger. This is why babies sleep so much- because their bodies are growing and changing just like ours when we are working out.

Another reason to get more sleep? Inadequate sleep can lead to weight GAIN! According to researchers at Columbia University Medical Center, those who sleep 5 hours or less a night are 60% more likely to be overweight than those who sleep 7-9 hours a night. Also,

• Staying up late can lead to mindless eating and weight gain.
• You are more likely to overeat if you are tired.  
• Sleep deprivation increases hunger by altering levels of leptin and gherelin, hormones that regulate appetite.
• The longer you are awake, the more you will likely eat. 
• If you are tired, it will also affect your exercise program. The body needs enough rest to perform during and recover after exercise.

The harder your body is working, the more sleep you will require. Getting seven or more hours of sleep each night may seem like a dream for most of us (pardon the pun), but doing so could add years to your life. You can actually strenghthen your immune system and combat high blood pressure and diabetes by getting enough exercise and sleep. Concerned about the wrinkles that you see in the mirror? Skip the expensive night cream or Botox and try a free dose of sleep instead. They don't call it beauty rest for nothing!

By Cassie Nelson
Mama Bootcamp Coach, West Sacramento

I'm That Woman

I’m That Woman

I was the girl that wouldn’t run in front of people

I was the girl that was always embarrassed during physical education class

I was the girl that was hit in the face with the volleyball every time we played

I was the girl that would be nervous to play kickball with the other kids

I was the girl that nobody thought would ever be able to be an athlete

I’m the woman that can exercise to be healthy and fit

I’m the woman that enjoys the sweat dripping off my brow during a workout

I’m the woman that can run a 5k with a smile on my face

I’m the woman that wants to have strong arms and legs with muscles that show

I’m the woman that plays outside with my family instead of sitting in the house

I’m the woman that is training for a triathlon

I’m the woman that has become her own athlete

I’m that woman.

By Kristin H.

Success story: Noreen!

In her first three months with Mama Bootcamp, Noreen lost 16.2% body fat and 44 total inches! Here is her story.

Noreen's Story
After having her second child, Noreen noticed that the weight wasn't coming off as easily as it had after her first pregnancy. Feeling insecure about the extra weight, Noreen decided to see her doctor to discuss her concerns. She was told that there wasn't anything that she could do about the problem and that she should accept it as something that happens with age.

"I heard her say that to me so often that I started to believe it. I gave up on being able to change the path that I was on. After all, a doctor told me to just accept it. She would know, right?"

Noreen before:

"I have to say that, at the time, I thought that I was "all that and a bag of chips". But, after I saw this photo, I really started to think about my life. I realized that I could either accept what the doctor told me or I could make changes to become a healthier and more secure, confident human being."

Taking Control

"I had heard that you should visualize yourself as you would like to be and to hold that image in your head. I knew that I could change the path I was on. Other people older than me were in better shape than I was. I didn't have a million dollars, but I was going to make a commitment to myself. Sometimes we put ourselves last, but not this time."

Getting there:

Noreen slowly but surely started incorporating exercise into her life. She stared walking then jogging. She joined a gym and found some exercise DVDs that she loved.

"My life really turned around in the next couple of years. Although things were going well, though, it seemed that I had plateaued and couldn't seem to get to the next level. That's when God opened up a door for me and that open door led me to Mama Bootcamp!!"

In her first three months with Mama Bootcamp Noreen lost 16.2% body fat and 44 total inches!

Success!

"That was so amazing and I had so much fun doing it! Although I had the image of a healthy me in my mind, I didn't know how long it would take to get there. Mama Bootcamp took me to my goal and gave me a great opportunity to help other people reach their goals too! I am so thankful for Mama Bootcamp!"

Congratulations Noreen!