Workout of the Day

It's pretty hot and disgusting at my gym....full of skylights and huge windows that let the sun pour in and NO air....so if you do this workout, I hope your gym has a less puke-inducing temperature to train in....because this wasn't all that intense and I still felt pukey because of the heat.

Tri-set with no rest:

Stability ball chest press, 10-12 reps
T-bar row, 8-10 reps
Dumbbell snatch, 6-8 reps
Rest 90 sec
4 sets total

Tri-set with no rest:
DB clean, squat & press, 8-10 reps
Single leg romanian deadlift, 6-8 reps
Lateral BOSU squat & hop with med ball, 12 reps total
Rest 90 sec
4 sets total

Unique Anderson - One unique trainer in New York City!

I am constantly googling and surfing the net for new and exciting exercises and inspiration for myself...so that I can continuously provide motivation for my own clients. I stumbled across this chick's videos and man, every single one of them I love...this girl rocks my world...I love her energy and I love her athletic ability. She's a personal trainer out of New York city and I believe she runs her own facility.

Here's a link to her website and a few of her videos on youtube. You can find more viewing the related links or by searching her name.

http://www.youtube.com/watch?v=IBrjEtz0LZ4&playnext_from=TL&videos=dLic1yq76o0

http://www.youtube.com/watch?v=dVZt0B3qwZw

http://www.youtube.com/watch?v=UVnHJm5ZywM

http://www.youtube.com/watch?v=-3pbesVDadY&feature=related

Huge list of photoshoot clothes, clubwear, swimwear, & shoe sites

http://www.howcool.com/
http://www.catdancerz.com/ **
http://www.sexydepot.com/
http://www.floodline.com/Special_index.htm
http://www.colleenkelly.com/
http://www.babygirlboutique.com/
http://www.flirtcatalog.com/ **
http://www.odgirl.com/ **
http://www.sensualelegance.com/store/
http://www.syren.com/
http://www.poisonangel.com/index.html
http://www.trashy.com/
http://www.pinupgirlclothing.com/
http://www.club-wear.biz/
http://www.bikini-beach.com/roma.htm
http://www.alsbikinis.com/index.html
http://www.vkini.com/
http://www.ineedshoes.com/ **
http://www.chelseasofnewyork.com/

Fitness, Figure, & Bodybuilding Competition Suits

Here is an extensive list of sites that offer competition suits for fitness, figure and bodybuilding

http://www.bikiniguru.com/ - best suits for natural boobies
http://www.fitweardesigns.com/
http://www.khpdesigns.com/
http://www.tremblaydesigns.com/
http://www.cryscorner.com/
http://www.fitnessandfigurecompetitionsuits.com
http://www.bonitadress.com/
http://merrychristine.com/
http://www.cherrybombs.net/catalog/index.php
http://www.suitsyouswimwear.com/
http://www.dreamwearonline.com/
http://www.posingswimsuits.com/
http://www.vandellacostumes.com/
http://www.optimumfitness.com/
http://cynthia-james.com/
http://www.jagware-posingsuits.com/
http://www.bodybuilding.com/store/suits/suits.htm
http://www.ceradawear.com/
http://www.suitsbyceleste.com/
http://www.bodybuildingbikinis.com/
http://www.passionfruitdesigns.com/

Chick Pea and Almond Butter Sandwich

Chick Pea and Almond Butter Sandwich


1 19-oz. (540 ml) can chickpeas
Three tablespoons (45 ml) almond butter
Olive oil
1 or 2 fresh green onions, thinly chopped
A few drops of lemon juice
Pinch of ground cumin
1 - 2 tablespoons (15 to 30 ml) minced parsley
Salt and pepper to taste
2 Whole-wheat pita pockets cut in half
12 slices cucumber

1. Rinse and drain chickpeas. If you are so inclined, peel them by holding each pea between your thumb and index and third finger; squeeze until the skin slips off. (Yes, it takes time, but they taste better and they don't cause people to have intestinal gas! You decide.)

2. Put half the chickpeas in a shallow bowl or plate. Add the almond butter and a few drops of olive oil. Mash the mixture with a fork or potato masher; add more oil if needed.

3. Stir in remaining chickpeas, green onions, lemon juice, cumin and parsley. Season to taste with salt and pepper. (This mixture can be made in advance and refrigerated overnight.)

4. At serving time, open a pita pocket and stuff with the chickpea mixture. Slide in some cucumber slices and serve the sandwich with crisp raw vegetables and a glass of milk.

Makes four servings.

Discuss this recipe on the forum

Why do I skip the gym???

Why why why do I skip the gym?!?! I feel so much better about everything in my life when I've had a daily ass kicking from exercise. I haven't been in about a week and a half...busy, rain, work, bad mood, injury, feel like crap....you name it, I've made the excuse. But I went today and I feel awesome. Completely worn out. And that's what I need! I have to stop getting caught up in all the other stuff I have to do and make sure I make getting to the gym a priority first every day. Training at home is NOT the same for me. Neither is teaching bootcamp. I need the gym and I need it first in my day and I need it every day!

I am off today to look at studio space. I am so excited. I will post how it goes but right now I don't want to jinx myself!

Success at the IDFA Novice Classic 2010

I've been training 4 girls for the IDFA show this past weekend. It was a roller coaster of a ride for these girls but they all stuck it out and did a great job! We walked away with one 2nd place trophy and a ton of experience and a whole lot of smiling faces. We had a major body-mishap on Denise...she ended up depleting electrolytes on friday which is never good...so I had to first fix her so she didn't die lol...and then make her look good again by the time she hit the stage. She was definitely testing my coaching skills! Here's a picture of her abs on friday afternoon and then saturday morning after I fixed her!

And here's the whole group and Dee with her trophy!

Egg white apple crumble

egg white apple crumble

(This is from this months Oxygen...it is still good for pics and occasional recipes! I changed it up a bit.)

12 egg whites
3/4 cup oatmeal
1/2 cup ww flour
1 diced apple
cinnamon and splenda brown sugar to taste (optional - I put on after it's cooked)

Spray a cake pan or pie plate with pam and mix the ingredients in. Preheat oven to 350 and bake for 20-30 minutes.

So good!!!

 Discuss this recipe.

Jessica's Footprint

I am posting this for a friend.

The event is to help raise money for paediatric brain tumour research at sick kid's hospital.

It's a 5km walk that begins at York Road Park on JUNE 19th, 2010 from 9:00 am - 12 noon (in Guelph). There's also lots of activities for kids before/after the walk.

For more details about the event please check out the website:
http://www.jessicasfootprint.com/index.php

To sponsor her for this event please follow this link:
http://my.e2rm.com/personalPage.aspx?registrationID=854705&LangPref=en-CA

Cross posted to the SPF Facebook Fan page

How to make a medicine ball

1. Get yourself a cheap $5 ball from walmart or canadian tire. Slice it once and then cut into one side to make a flap

2. Tape back the flaps. I filled it with ground stone, which was wet. it makes it heavier. I used just a measuring cup to put it right inside. I also used sand, which flows better because it is dry. I used a pitcher to pour that in

3. Make sure you shake it frequently and pack it tightly

4. This pitcher worked well to pour the sand in 

5. Once it's as full as you can get with the flaps open....cut a piece of duct tape and put rubber glue on the tape and the two flaps that were previously taped back

6. This is the flaps taped. Next you want to get as much sand in there as possible. It's best to kind of shift the sand to one side and then use a spoon to get more in

7. Repeat the glue / tape process for the original slit in the ball. Then take duct tape and wrap it around cris cross over the glued area.

8. Continue wrapping duct tape until the ball is covered twice. I used different colours just so you can see how I did it.

9.Once it's covered in duct tape you need to cover it in cloth hockey tape so it doesn't slide out of your hand when you're using it.

10. Ta Da! Finished product. Weighs about 20lbs! 

Homemade Score Bars

Ok....just pure evil to post but I am on day 4 of a PSMF and it's all I can think about LOL

Homemade Score Bars Recipe

Ok....ya know how the store bought scor candies are sticky and stick to your teeth...k well, these taste exactly like them but w/o the stickyness. I haven't made the recipe yet but I did get to taste the results I got this from the client I'm painting for today.

Take a cookie sheet and cover it in one layer with salted soda crackers/saltines (the kind you crumble into soup).

Melt one cup of butter and mix w/ one cup packed brown sugar. Spread over the crackers evenly and bake at 350 for 10 minutes I think she said.

Pull it out and, while it's still warm, spread 2 bags of real semisweet chocolate chips over top. The chips will melt cause it's still hot from the oven. Once it's all spread out and melted, place in the freezer till set, or overnight.

Best. Thing. Ever.

bootcamp