"

Every challenge is an opportunity to learn and grow.

"

Detox Time

After a season of alcoholic beverages, sugary treats and fatty indulgences it’s time to give your body a break and help it get back on track. What better time than now to flood your body with those nutrients that it has been missing for quite some time.

A quick and easy way to help dose the body with lots of veggies, vitamins and minerals is a detox smoothie!

Green Detox Drink

3 carrots – *sliced into 1/2 inch pieces
3 kale leaves
2 celery stalks – *sliced into 1/2 inch pieces
2 beets – cubed
1 turnip – cubed
½ bunch spinach
½ cabbage – *cut into slices
½ bunch parsley
½ onion – *cut up chunky
2 garlic cloves

Juice all ingredients in a juicer. Save the carrot for last to help flush out the juices of the leafy ingredients.

*If using a blender. Puree in a blender, adding water until drink reaches desired consistency.

Bottoms up!

Always living with passion,

Sammie

High Intensity Run Intervals

There’s no better functional cardio workout than running. It’s the original workout! Running is a great workout to incorporate into your routine between resistance days. It not only burns a ton of calories but it’s great for shaping the legs and midsection as well!

Turn on some tunes and hit the treadmill, or the pavement for these fat blasting interval runs!

Today I’ve put together two interval circuits for you: One that can be performed from the comfort of your gym or home treadmill, and a second that you can try on a run in the great outdoors. Get runnin’!

Treadmill

WARM-UP: 5 minutes brisk walk or jog.

WORKOUT: 30-second sprint (work interval), followed by 2-minute jog. Perform 6 to 12 intervals, depending on fitness level and time allotted.

COOL DOWN: 10 minutes brisk walk or jog, followed by stretch.

Descriptions

30-SECOND SPRINT: Find a treadmill speed that you can sustain for no longer than 30 seconds. Try to set your speed slightly higher than what you are comfortable with. (NOTE: It may take a few intervals to learn what your 30-second limit is.)

2-MINUTE JOG (OR WALK FOR BEGINNERS): Slow down for 2 minutes. And no, this should not be a crawl. Everyone’s recovery interval will vary depending on their fitness level. Beginners may want to start at 2.5 to 3.5 miles per hour (MPH) at zero incline.

Great Outdoors

WARM-UP: 5 minutes brisk walk or jog. If you have a hill, school bleachers or stair case nearby, head there!

WORKOUT:

Interval 1

30-second sprint/run (If available, run up that hill or stairs for a little added incline!)
2-minute walk (Walk back down!)
Repeat 1-3 times

Interval 2

30-second sprint/run
1-minute alternating lunges
1-minute squats

Repeat 1-3 times

Interval 3

30-second sprint/run
1-minute half burpees
1-minute mountain climbers

Repeat 1-3 times

Interval 4

30-second sprint/run
1-minute push-ups
1-minute crunches

Repeat 1-3 times

Interval 5

30-second sprint/run (If available, run up that hill or stairs for again!)
2-minute walk (Walk back down!)

Repeat 1-3 times

COOL DOWN: 10 minutes brisk walk or jog, followed by stretch.

Now get running!

Always living with passion,

Sammie

Get your tummy back on track

After a season of sweets, turkey, ham, roasts and tons of starchy carbs, a light meal with fish, greens and fruit is the perfect way to get back on track. Here’s a tasty recipe for fresh tuna to do just that!

Grilled Yellowfin Tuna with Romaine & Tropical Fruit
Serves 4.

Total time: 20 minutes.

Ingredients:

4 cups packaged chopped romaine lettuce
2 cups chopped fresh pineapple
1 cup refrigerated pre-sliced fresh mango, chopped (the kind you buy at the prepared fruit counter)
1/3 cup chopped red onion
2 tablespoons chopped fresh cilantro
2 tablespoons fresh lime juice
2 tablespoons fresh orange juice
1 tablespoon olive oil, divided
1/2 teaspoon sea salt, divided
3/8 teaspoon freshly ground black pepper, divided
8 (3-ounce) Yellowfin tuna steaks
4 lime wedges (optional)

Directions:

1. Combine first 7 ingredients in a large bowl; add 1 teaspoon oil, 1/4 teaspoon salt, and 1/8 teaspoon pepper, tossing to combine.

2. Heat a large heavy grill pan over medium-high heat. Rub remaining 2 teaspoons olive oil over tuna; sprinkle tuna evenly with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Add tuna to pan; cook 3 minutes on each side or until desired degree of doneness. Arrange 1 1/2 cups salad on each of 4 plates; top each serving with 2 tuna steaks. Serve with lime wedges, if desired.

Bon Appetit!

Always living with passion,

Sammie

January Joiner or February Finisher?

Year after year we hear of people making resolutions to lose weight, get in shape, tone up, eat healthier etc. The American Journal of Psychology states that nearly 1/4 of these people give up on their resolution by Jan 7th!!! Over half have dismissed their goal by March!

This is why the fitness industry dubs these new exercisers as “January Joiners” and many fitness clubs RELY on them for a prosperous 2012 as the multitude of new members who do not attend the gym makes for lots of income for the entire year and an uncrowded space.

At Booty Camp our goal is to make sure our members, new and old, reach their goals and continue to attend the sessions they have registered for. Each of the ladies in our camps are personally accountable to their instructor and we all want to help keep you on track.

As the creator of Booty Camp I want to help keep you accountable too, which is why I’ve set up an incredible “carrot” for you to ensure you aren’t a January Joiner but rather a February Finisher!

THE FEBRUARY FINISHER CHALLENGE

The Prize: Let’s start off with the good stuff. What do you get for completing the February Finisher Challenge? Each participant’s entry offers them the opportunity to win a prize pack consisting of:

• Hair Cut and Colour Makeover at Fiorio Salon*
• $200 Lululemon Gift Certificate for NEW workout gear for your new healthy lifestyle
• $500 Cadillac Fairview Malls Gift Certificate* for some new clothing for your new sexy body
• FREE Booty Camp for the Year 2012
• AND DRUMROLL PLEASE………
• A TRIP WITH SAMMIE (ME) TO PANAMA!!!! for the November filming of the next Booty Camp DVD

The Challenge: Simply put it’s an 8 week fitness challenge set forth to reward a fabulous February Finisher of our 8 week Jan/Feb program.

Requirements for entry are as follows:

• Participants in the challenge must register for the 8 week January/February 2012 Booty Camp program (may also register for two 4 week programs in January and February)
• Participants must submit before and after photos, measurements (as taken by their instructor) and VIDEO testimonial no later than March 15, 2012 to Booty Camp HQ. Entries may be sent via email to FF@BootyCampFitness.com and videos uploaded on YouTube (include the video link in your email) OR mailed on disc to:

  Booty Camp Fitness Inc.
  74 Berkeley St.
  Toronto, ON
  M5A 2W7

• Be sure to express on your video why you believe you were able to reach your goals, what you love the most about Booty Camp, how Booty Camp has affected your life, and why you think you should be chosen to attend the DVD filming in the Bahamas!!!
• The winner will be selected based on their entire package so be sure to take care in every part of your entry!

NOTE: By entering this challenge you understand that any material submitted and/or entered into the Contest becomes the sole property of Booty Camp Fitness and may be used by Booty Camp Fitness for any purpose.

If you have a goal to get in shape, lose weight, and adopt a healthy lifestyle, why not let us take that journey with you in 2012!? We promise to support you and keep you on track!

Stay tuned here for weekly challenges and motivators to keep you moving!

Always living with passion,

Sammie

*or similar if not available in winner’s area

Toss That Old Grocery List!

Oatmeal, skim milk, broccoli, eggs. Does this look like the start of your grocery list each and every week? We tend to reach for the same foods time and again when walking the aisles at the market. While the familiar may be quite healthy and delicious, shopping on auto-pilot may mean that you’re by-passing a few treasures in the produce aisle. Here are a few common finds that you should give a second look.

Papaya

Rich orange flesh with either yellow or pink hues, papaya offers over 300 percent of your daily vitamin C intake per fruit (average papayas measure seven inches in length and weigh one pound). But its claim to nutrition fame lies within the enzyme papain stored in the fruit, which helps your body digest protein. In fact, papain is often extracted from papayas to make digestive supplements.

TIP: The black, round seeds encased in the fruit’s inner cavity are actually edible, although somewhat bitter and peppery in flavour. Toss them in a salad for an extra pop!

Guava

Deliciously sweet with a fragrant aroma, guava is quite the cancer-fighter. The tropical fruit actually contains more of the antioxidant lycopene than tomatoes and watermelon, which are both often touted for their high concentration of the red pigment.

TIP: While most people discard the seeds, you can safely consume the entire guava fruit when it’s fully ripe.

Beets

Betalains and lutein and zeaxanthin, oh my! Thanks to their deep pigment, beets are antioxidant superstars. While betalains have been found to fight free radicals, detoxify and offer anti-inflammatory benefits, the carotenoids lutein and zeaxanthin boost eye health and help reduce the risk of age-related macular degeneration.

TIP: Betalains undergo much more rapid loss due to cooking, compared to other food pigments. So, when cooking beets, cap steaming time at 15 minutes, and roasting time at one hour. Otherwise grate that gorgeous red root up and top your salad with it!

Cabbage

Don’t save them for cabbage rolls alone! Like other members of the Brassica – or Cruciferae – family (broccoli, cauliflower, Brussels sprouts and bok choy are cousins), cabbage has gotten a reputation as a cancer fighter. The vegetable also offers a hefty supply of vitamin C, fibre and potassium in a tidy, low-calorie package.

TIP: Cook cabbage until just slightly tender in order to preserve more of its nutrients. It can also be quite enjoyable raw (think coleslaw, the non creamy kind) and I love tossing it in stews/soups.

Swiss chard

The leafy green packs over a dozen polyphenol antioxidants in its sturdy leaves. Surprisingly, it’s also a unique source of betalains (remember beets?). The betalain family includes reddish-purple betacyanin pigments and yellow betaxanthin pigments, and Swiss chard offers both thanks to the variety of hues among its leaves and stems.

TIP: The veggie provides over 700 percent of today’s vitamin K intake per serving (175 grams). As the bone-building nutrient is fat-soluble, it’s best consumed with ascorbic acid (hello lemon juice!) to aid in vitamin absorption. Just saute and wilt with some extra virgin olive oil, sea salt, garlic and squeeze some lemon over top! Mmmmmmm.

Have some fun in the grocery aisle. Do you have a produce item you got adventurous with and created a nutritious delicious meal with?

Always living with passion,

Sammie

Candy Cane Smoothie

Want to keep the holiday treats coming without all the calories? Keep your waistline slim and trim with this little treat!

Holiday Peppermint Smoothie
(Serves 4)

Ingredients:

1 1/2 cups skim milk
1 1/2 cups low-fat vanilla yogurt
1 1/2 cups ice cubes
5 peppermint leaves, torn
1 Tbsp ground cinnamon
A few drops peppermint extract (optional)

Instructions:

Blend all ingredients and serve in cups!

Simple, fun, fit smoothie for the whole family to enjoy!

Always living with passion,

Sammie

Get Off errrr ON the Couch and Get Active!

Couch potato? Well, do I have the workout for you! Flee the gym, flip on the tube and get your sweat on with these six sofa-friendly moves.

1.  Elevated split squat (aka elevated reverse lunge)

Stand a stride’s length (or about 2 feet) in front of couch, feet hip-width apart. Extend right leg behind you, knee slightly bent and place foot on top of couch cushion, laces down. Bend left knee until left thigh is parallel to the floor. Rise up to starting position and repeat. Switch sides to complete set. Do 15 reps.

MAKE IT HARDER: Add additional resistance by holding a dumbbell in each hand, palms facing body.

2. Side plank and row

Loop a resistance band around a low object (think foot of your couch!) and lie on your side facing the band. Hold the handle with your top hand and get into a side plank. Pull the handle to your rib cage, pause, then slowly return to start. Keep your hips raised the entire time (so your body forms a straight line). Do 10 to 15 reps, switch sides, and repeat. Rest 60 seconds, then do two more sets.

3. Cushy push-ups

Begin in push-up position with hands on side of couch, palms under shoulders, legs extended and feet on floor, hip-width apart. Keeping back straight and abs engaged, bend elbows to lower chest toward couch. Push back up. Do 15 reps.

MAKE IT HARDER: Try a decline! Instead of starting your push-up with your hands on the arm of your couch, get into full push-up position with palms on the floor. Extend your arms, place balls of feet on couch cushion and lift hips so that your body forms a straight line from head to heels.

4. Couch triceps dips

Sit at the edge of the couch with your palms on either side of your body. Move forward so your body is off the couch. Bend your elbows behind you as you lower your body toward the floor. Keep your knees, thighs and feet together with knees bent. Extend your arms to return to the start. Do 15 reps.

MAKE IT HARDER: Straighten your legs.

5. Wood chop

Tie one end of band to couch leg and hold other end with both hands. Stand with feet hip-width apart so that couch is a few feet to your right and you feel resistance in the band, hands by right hip.

Lower into squat, knees bent about 90 degrees, then pull band diagonally up with arms extended from right hip to above left shoulder. Maintain squat as you rotate torso.

Do 15 reps. Switch sides, with couch on your left, and repeat.

MAKE IT HARDER: Squeeze a towel between your knees during this move to add inner-thigh toning.

6. Sofa scissors

Lay on a mat or on a sofa. If you are doing the exercise on a sofa, make sure your booty is at the edge. Do scissors with your legs, the hands are in front of your chest or if you can’t keep balance support with them. Your torso should have 30 degrees angel, keep back straight. Do 20 to 50 reps, depending on core strength.

Have fun transforming into a hot couch potato!

Always living with passion,

Sammie

Chicken and Rice Never Tasted Soooooo Good!

I’m thoroughly enjoying my week at home with the pup and boyfriend this week. It affords me plenty of time to rest, make big plans for 2012 and do my absolute favourite thing….cook!!!!

I love cooking gourmet healthy and I’m always looking for new ideas and recipes to try out. Today I cooked up a sinfully tasty rendition of plain old chicken and rice. As the boyfriend announced, it was the perfect meal! I thought I’d share for your family to enjoy

Balsamic Chicken and Wild Rice Pilaff
(serves 2)

Ingredients:

2 boneless, skinless chicken breasts
2 cloves garlic, sliced thinly
1 1/2 cups balsamic vinegar
2 tbsp. minced fresh rosemary
2 tbsp. extra virgin olive oil
1 tsp. sea salt
2 cups cooked wild rice (cook as per instructions on package using veg broth)
2 green onions, thinly sliced
1/4 cup fresh cilantro, chopped
1/4 cup fresh mint, chopped
1/4 cup sunflower seeds, soaked for 2 hours

Directions:

1. Heat oven to 425 degrees

2. In a small saucepan reduce the balsamic vinegar by simmering. Stir occasionally until it reaches a syrup consistency

3. Add the garlic and rosemary and simmer for 2 more minutes. Remove from heat and set aside

4. Brush the chicken breasts with olive oil and season with some of the salt. NOTE: A kitchen brush is an excellent tool to sparingly add a thin layer of oil to veg and meat

5. Place chicken on a baking tray and roast in the oven for 10 minutes

6. Remove and brush with generous amounts of the balsamic reduction

7. Turn the oven down to 375 degrees and roast again for an additional 10 minutes

8. Remove and brush with balsamic reduction again then cook for 2-4 minutes more. I use a meat thermometer to check and verify that the chicken is approx 163 degrees at the thickest part when removed from the oven. Allowing the meat to rest covered by foil for 5 minutes will bring it up to the required 165 degrees and keep it moist and tasty

9. After resting for 5 minutes slice thinly

10. Place all ingredients but the chicken into a bowl and toss. Season with salt and pepper to desired taste

Plating:

Taking a few minutes to plate your food beautifully can greatly enhance the dining experience. We eat with our eyes first. For this dish simply place half a serving of the rice pilaff on each plate and fan the sliced chicken breast on top.

Enjoy!

Always living with passion,

Sammie

Surviving the Holidays

Contrary to popular belief, you don’t have to greet the New Year with an added pound or two around your middle. Yes, studies have found that those with normal body mass indexes gain an average of one to two pounds over the course of the holiday season (overweight or obese individuals average five pounds). Doesn’t sound like a big deal, does it? Well, consider the fact that that added weight is likely to stay with you throughout the course of the year. No, I’m not trying to scare you into diet compliance! You can enjoy the many cocktail parties, festive dinners and family round-tables that you have scheduled over the next week…just keep a few things in mind to save your sanity and that svelte shape!

Slow down.

It can take about 20 minutes for your stomach and small intestine to alert your brain that they’re full. But, if you’ve scarfed down everything from the holiday bird to mom’s famous figgy pudding in no time flat, you may not get the memo in time. So, here are a few tips: Put down your knife and fork between each mouthful. Why not chat up those around the table? Conversation will keep your mouth and attention otherwise occupied. And, when in doubt, slowly savour each and every bite.

Alternate with water.

A celebratory cocktail or two for someone who leads an otherwise healthy lifestyle: no problem. A slew of fruity martinis, spritzers and spiked punch: tons of calories and dehydration. To slow your alcohol consumption and avoid a next-day headache, try alternating each alcoholic bevvy with a glass of water.

Eat every three hours.

Skipping meals throughout the day to save up on calories for your big dinner later just doesn’t work. Instead of hitting your shindig with restraint, you’ll likely overeat due to hunger. Instead, eat sensibly all day, consume a sufficient amount of water and sneak a snack before heading out the door for your night out.

Sneak in a workout.

Keeping up with your regular exercise schedule over the holidays will help ease stress, burn calories, maintain muscle mass and boost cardio capacity. And, if you manage to squeeze in a workout before your festive feast, your body’s carb reserves won’t be full. What does that mean? A greater amount of the sugars, fat and calories consumed will be converted into short-term energy rather than being packed into fat cells!

Grab a Christmas orange.

Funny that cold and flu season often pops up at your office right after the holidays, isn’t is? Coincidence, I think not! Weeks of partying (translation: zero sleep), schmorgesborgs (aka a less-than-ideal diet) and a more relaxed workout routine (re: non-existent workout routine) in December can often leave you with a weakened immune system come January. So, in addition to washing your hands regularly and getting a solid seven hours of sleep per night, you’ll want to fill your plate with colour this holiday season. Produce brimming with bright hues pack a variety of beneficial pigments – flavonoids – which in turn can offer antioxidant and anti-inflammatory benefits.

In particular, make sure to swing by the bowls of Clementine oranges your great aunt or Martha Stewart-like best friend often use as decoration this time of year. Like most oranges, these seasonal treats are loaded with free radical-fighting compounds, as well as immunity-boosting vitamin C (actually, one medium orange offers over 100 percent of the water-soluble nutrient).

Always living with passion,

Sammie

Have You Heard The News?

At long last, after years of ladies from around the world placing requests, we have finally launched our Ultimate Home Edition 2 DVD package for sale internationally online!!! This DVD has always been exclusively available to recruits of the Booty Camp Fitness program (and still is! Register here if there is a location near you)

Those who know my story know that it’s one of my life goals to help influence 1,000,000 women to learn about health and fitness and change their minds and bodies in the process! Now I have an opportunity to do so, by reaching ladies right in their living rooms!

We’d be hard pressed to provide a physical Booty Camp location for each and every lady in Canada, let alone the world, so we filmed an amazing home version of our workouts in Puerto Rico to let these ladies in on the Booty Camp craze.

Shed those stubborn pounds in our 8 week program including 11 dynamic workouts:

• Ab-Salute! Core Vol.2 – Melt fat for a firm & chiselled middle
• Booty Express – Make the most of limited time and squeeze a workout into your busy schedule
• Bounce ‘n’ Burn – Kick up the energy with jump rope for a total body blast
• Burn that Booty – Targeted moves for sculpted glutes and a perfect posterior
• Dynamic Cardio Conditioning – Explosive interval cardio transforms you into a calorie burning machine
• MMA (Major Metabolic Accelerator) – Get TOUGH with this kickboxing workout that knocks out fat!
• Sun Rise Sun Stretch – Loosen and relax seaside with a sunset stretch
• Tank Top Toner – Say goodbye to jiggly arms with this powerful upper body program

PLUS!

• Recruit Camp – A full-body introductory workout designed with beginners in mind
• Basic Training – Pump your workout a few notches up with this intermediate level program
• Special Ops – A highly demanding workout that challenges advanced recruits to push their limits

Check out our new website www.BootyCampDVD.com for full details on how you can get your hands on one of these amazing DVD packages just in time for the New Year!

Always living with passion,

Sammie

Healthy Holiday Brunch!

We often search for healthy recipes for that EPIC holiday dinner party but why not make Christmas breakfast an event to remember also!?

Cuddle up with your family and a warm mug of tea or coffee after opening gifts and indulge in a warm and luscious breakfast “guilt free”

Even better, the recipe below is meant to be prepared in advance, so whip it up the night before and just pop it in the oven Christmas morning while the family is bonding.

Baked Apple-Cinnamon French Toast

MAKE AHEAD: This baked apple-cinnamon French toast is to be prepared in advance and then simply popped in the oven for a leisurely and luxurious weekend morning.

Serves 12.

3 cups nonfat milk
2 cups pasteurized liquid egg whites, such as Egg Beaters or simply separate the eggs yourself!
3 tablespoons honey
1 1/2 teaspoons vanilla extract
1/4 teaspoon fine sea salt
1 1-pound loaf sliced whole-wheat bread
1 cup chopped dried apples, (3 ounces)
1/2 cup raisins
1 1/2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg

Whisk milk, egg whites, honey, vanilla and salt in a large bowl.

Trim crusts off 8 bread slices and set aside. Cut the crusts and the remaining bread into 1-inch pieces. Toss with dried apples, raisins, cinnamon and nutmeg in another large bowl.

Coat a 9-by-13-inch baking pan with cooking spray. Transfer the bread mixture to the pan. Lay the reserved crustless slices evenly on top, trimming to fit. Whisk the milk mixture one more time, then pour evenly over the bread. Press the bread down with the back of a wooden spoon, making sure it’s evenly moist. Cover with parchment paper, then foil, and refrigerate for at least 8 hours or up to 24 hours.

Preheat oven to 350°F.

Bake the casserole, covered, for 40 minutes. Uncover and continue baking until puffed, set and lightly browned, about 20 minutes more. Let stand for 10 minutes; drizzle with maple syrup or top with greek yogurt and berries and serve.

Yummilicious!

Always living with passion,

Sammie

A Merry Mocktail

Holiday parties bring along with them a surplus of holiday cocktails and alcoholic beverages which can put a serious dent in your progress towards your fitness goals. Alcohol not only packs a serious liquid calorie punch but one of the effects it has on the body is a slowing of metabolism. BIG TROUBLE if you are trying to lose weight.

Of course I always encourage everything in moderation. If it’s your cheat day have a drink or two and enjoy yourself during the festivities, however that’s a drink or two that I recommend, not a drink or 20 lol. Try alternating your alcoholic beverages with water (club soda and lime will make everyone think you are drinking) or a tasty mocktail like the one below!

I love making fresh juice martinis and mocktails because you can actually add nutrition to that beverage you are sipping and remove those nasty preservatives and additives from the store bought versions!

Virgin Bloody Mary

4 servings

3 large ripe tomatoes, cut into wedges
1/4 cup lemon juice
2 jalapeños, stemmed and seeded
2-3 teaspoons prepared horseradish
1 teaspoon Worcestershire sauce
1 teaspoon sugar
1/2 teaspoon celery salt
1/2 teaspoon freshly ground pepper
4 caperberries or large green olives for garnish
4 pickled dilly beans, for garnish

Puree tomatoes in a blender with lemon juice, jalapeños, horseradish to taste, Worcestershire, sugar, celery salt and pepper, scraping down the sides as necessary.

Refrigerate until chilled, about 2 hours. Divide among 4 ice-filled glasses.

Spear caperberries (or olives) and dilly beans on toothpicks to garnish the drinks.

Per serving: 38 calories; 0 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 9 g carbohydrates; 1 g added sugars; 1 g protein; 2 g fiber; 154 mg sodium; 375 mg potassium.

Nutrition Bonus: Vitamin C (45% daily value), Vitamin A (25% daily value).

Enjoy the season and sip responsibly!

Always living with passion,

Sammie

Time to Get Warmed Up

Stop launching into your workout routine cold! With our quick warm up, you can limber up, avoid injury and prime yourself for a more effective workout!

Below are a few exercises you can do to get loose and lively before you break a serious sweat!

The Mummy

Stand with feet hip-width apart and raise left arm in front of you to shoulder height as you extend right leg forward. Next, extend left arm out to the left side as you bring right leg out to the right [as shown]. Finally, bring left arm forward again as you lean over from hips and extend right leg behind you. Repeat 10 times.

Walking Leg Cradle

Stand with your feet together. Raise your right knee and grab it with your right hand. Then, with your left hand, grab the outside of your right ankle and pull your foot up so the foot is even with your hip.

Keeping your back straight, bend your left knee and lower your butt until you feel a stretch in your right hip. Lower your leg after a second or so, return to the starting position, and repeat on the opposite side. Take a step each time you alternate legs. Repeat for 10-20 steps.

Hand Walk

Stand with feet hip-width apart. Keeping legs straight, bend forward, place hands on floor and walk hands into push-up position. Inch feet toward hands (as shown) to return to standing. Do 5 reps.

Slow Motion Mountain Climber

Start at the top of a pushup (a). Keeping your abs braced, pick up your right foot and slowly bring your knee toward your right shoulder (b). Hold for two seconds, then return to start. Alternate legs until you’ve done 12 to 14 reps (six or seven per leg).

Single Leg Hop

Stand with weight on left leg, right knee bent and arms at sides and squat [A].

Jump up as you reach arms overhead [B]; repeat. Do 5 reps, then switch sides to complete set.

Booty Kicks

This exercise intensely works your hamstrings. You can perform this exercise while jogging in place or jogging over a distance. Keeping your torso erect, begin to jog. As you’re jogging, emphasize your back stride and bring your heel to your butt in an attempt to make contact between the two. If you’re able to make contact, great. If not, just bring your heel up as high as you can. Perform this exercise for one to two minutes.

Jumping Jacks

Stand with your feet together and your hands at your sides (a). As you raise your arms above your head, jump up just enough to spread your feet wide (b). Without pausing, quickly reverse the movement. Continue for a total of 20 to 40 reps.

Now that you’re all warmed up get going and bust that booty with a hardcore workout!

Always living with passion,

Sammie

Fresh Finger Food

There are plenty of opportunities for appetizer sized bites this season and those bites can seriously add up! Why not cook up a “healthier” appetizer to bring along to that festive event or when hosting at home!

Pack your appetizers with nutrient rich greens and nutritious deliciousness!

Collard Green Phyllo Pastries

NOTE: If you want to tame the taste of collard greens in the filling for these triangles, halve the amount of greens, then mash them with 1/2 cup firm tofu. This would also boost the protein content of each triangle.

Makes 16

• 16 oz. collard greens, stemmed and coarsely chopped
• 1 large shallot, coarsely chopped
• 2 Tbs. olive oil, plus more for brushing phyllo
• 1 clove garlic, minced (1 tsp.)
• 1 1/2 tsp. balsamic vinegar
• 12 sheets thawed phyllo dough (6 oz.)
• 1 small pear, peeled and thinly sliced

1. Pulse collard greens and shallot in food processor until finely chopped.

2. Heat oil in large skillet over medium heat. Add collard mixture and garlic, and sauté 5 to 7 minutes, or until collards have shrunk and are tender, and most of liquid has evaporated. Stir in vinegar, season with salt and pepper (if desired), and set aside to cool.

3. Preheat oven to 350°F. Coat baking sheet with cooking spray, or line with parchment paper. Place 1 phyllo sheet with long side closest to you on clean work surface; cover remaining phyllo sheets with damp kitchen towel to prevent drying. Brush phyllo sheet with oil. Stack 2 more phyllo sheets on top, brushing each with oil. Cut phyllo stack lengthwise into 4 strips.

4. Spoon 1 Tbs. collard mixture 1/2 inch from a short end of 1 phyllo strip. Top with 1 pear slice. Fold upper corner over filling to make a triangle. Continue folding triangle onto itself, across, and down to make triangle packet. Transfer to prepared baking sheet. Repeat with remaining phyllo strips, then repeat entire process with remaining phyllo sheets, collard mixture, and pear slices.

5. Brush triangles with oil, and sprinkle with kosher or sea salt, if desired. Bake 15 to 18 minutes, or until golden brown.

Per Triangle: Calories 68, Protein 1g (more if tofu used), Carbs 9g, Fat 3g, Fibre 1g

Enjoy a few bites this season guilt free!

Sammie

Fall In Love With Cooking Again

Has “experimenting in the kitchen” or ‘trying a new recipe” dropped way down on your to-do list, below organizing the family photos and cleaning out the basement?

Bring in the new year with a slew of new adventures in cooking! Long gone are the familiar groans you hear when your loved ones realize that it’s tuna casserole night yet again. It’s time to break you out of your Meatloaf Monday and Chicken Tuesday rut.

Today’s challenge extends far past this week. I want you to get excited about cooking once again and try to experiment with a new recipe at least once a week from here on out.

Yes, I understand that busy workdays, picking the kids up from dance practice, dropping off the dry cleaning and prepping for all things holiday might make this task seem a bit unrealistic…it isn’t. Get the whole clan involved! Depending on their age, your kids can help chop produce, pull the leaves off of herb stems or stir a bowl of homemade goodness.

If you need a bit of inspiration, simply check out your favourite clean cooking magazines, cookbooks or cooking shows. Plus, you can always  check out Tasty Tuesday and Thirsty Thursday for one of my favourite dishes or drinks, coming to you straight from the Booty Camp Fitness offices.

If a quick fix is more your speed, try my Omega Antioxidant Shake today!

Always living with passion,

Sammie

Fit in a Holiday Quickie!

Holidays mean our busy schedules are even busier than normal and fitting in time for ourselves and our health can easily be forgotten amongst the craziness. However, because stress levels are high, it’s even MORE important to take that time to exercise and keep your mind and body fit!

Taking just 10 minutes to squeeze in a quick workout can change your outlook on your day, lower stress levels, and help to maintain your fitness when time is of limited supply. Jump rope has been said to be able to burn 200 calories in just 15 minutes! Why not use this 10 minute jump rope workout to burn a quick 130 calories or more!?

Always living with passion,

Sammie

‘Tis the season…..

‘Tis the season to be…stressed.

Yes, pre-holiday deadlines, office parties, family get-togethers, crowded malls and school plays can often make December the craziest month of the year. How are you going to get through it with your sanity in tact? Jot down a daily to-do list!

My challenge is for you to rise and shine about 10 minutes earlier than usual each day this week. (Yes, I realize that for you morning exercisers and busy moms, 10 less minutes of zzz’s can seem like a huge request, but trust me.) Take those quiet early morning minutes to sit alone, reflect on the day ahead and make a list of everything that you’d like to get done throughout the course of your day. Whether you choose to hand-write your list on a fresh piece of paper or type it into your iPhone is up to you. The point is to simply get it down! By seeing early on what your day will look like, you can better prioritize and plan. Gone are the days of missed deadlines, extra zig-zags across town and mad dashes back out of the house at night to pick up dry cleaning or drop off a package at the post office. Get it off your mind, off your chest and onto that to-do list!

But be realistic. I like to separate my lists into the following categories: Today, This Week, This Month and Long-Term Goals. A to-do list is meant to free you, not bog you down with an exhausting, never-ending series of jobs. So, rank today’s to-dos in order of priority and urgency.

And, most importantly, don’t forget to add your own personal time to the list! Items such as your daily workout and meditating are just as vital as dropping off items at the Salvation Army or hitting the bank. Make taking care of yourself one of your daily to-dos. If you don’t, no one else will.

Always living with passion,

Sammie

Eat by Colours Antioxidant Guide

We’ve been talking antioxidants all week. So, what are they exactly?

Antioxidants are naturally-occurring substances (flavonoids) and nutrients (vitamin C, A or selenium) in food, which prevent or slow the cellular oxidative damage caused by free radicals. In other words, they help reduce inflammation (hello arthritis!), the risk of certain types of cancers and LDL cholesterol, while boosting immunity and eye health.

Flavonoids, virtually found in all plants (think produce), are responsible for the incredible hues of everything from tomatoes to leafy greens. In fact, you can identify the key flavonoid or antioxidant in your next piece of fruit or vegetable simply based on its colour. Here’s our quick and easy guide:

Red: lycopene, quercetin and hesperidin
Orange and yellow: beta-carotene (pre-vitamin A), zeaxanthin, lycopene, vitamin C
Green: chlorophyll, lutein, zeaxanthin
Blue and purple: anthocyanins, lutein, zeaxanthin, resveratrol, vitamin C, quercetin
White: beta-glucans, EGCG and lignans

Always living with passion,

Sammie

Omega Antioxidant Shake

Everyone knows I love a good shake, not only for it’s convenience but also for the fact that you can pack a whole load of nutrients into one small glass of yumminess.

Today we’ve packed your shake full of healthy omega fats and lots of rich antioxidant fruits. Check it out

Omega Antioxidant Shake

1/4 cup almonds
1 medium banana
1 cup blueberries
6 large strawberries
1 cup skim milk or almond milk
3/4 cup greek yogurt or silken tofu

Add all ingredients to blender and blend till smooth.
Enjoy!

Always living with passion,

Sammie

Yoga for Immunity

Has the sound of coughing and sneezing overtaken your office? Are your little ones trailing runny noses into your house? Believe it or not, yoga can actually help boost immunity and protect against viral invaders. Here are a couple of reasons why from the folks at Gaiam:

- Detoxifies and oxygenates your system
- Balances the hormones you need for a strong immune system
- Releases stress and fatigue, two precursors to lowered immunity
- Triggers acupressure points said to help evict viruses and bacteria from your body

So, let’s get to posing!

Complete Breath

What It Does: Strengthens the lungs and diaphragm by causing them to expand more fully than they typically do. Stretches and strengthens the chest muscles. Increases circulation and lung capacity. Energizes the entire body. “The exaggerated hold of the breath lets your body absorb more qi from the inhalation,” says Strom.

How to Do It: Sit cross-legged with your spine tall. Breathing through your nose, inhale and hold your breath, then exhale and hold your breath — all for an equal amount of time (three to seven seconds each; don’t strain). Continue for one to three minutes.

Fierce Twist

Come into Chair, or Fierce pose with your knees bent, feet together.

Inhale and lengthen your spine. Exhale and twist to the right, hooking the left elbow on or around the right knee. Press your palms together and roll the top shoulder onto your back. Keep your knees even, navel drawn in, especially on the exhales.

You’re connecting to the Sea of Energy here, two finger-widths below the navel. When this is stimulated, your digestive system is said to benefit, along with giving you a more awake, energized body.

Take 5-10 breaths on this side, then either forward fold in-between with bent knees and relax like a rag doll, or move directly to the opposite side.

Wall Splits

When you invert, as you’ll be doing here, it provides you with a full body cleanse, assisting your lypmhatic system to sweep out those pesky toxins. If you really firm your fingertips into the floor and hug arm muscles to the bones, you’ll activate the points all along the hands and arms that are thought to help release pain, joint compression and boost immunity.

Come into Down Dog facing away from the wall. With squared hips (watch that the top hip and leg don’t roll open), lift your right leg up the wall, foot flexed.

As you lift the leg higher, walk your hands back until you feel a stretch in the legs, and a fiery strength in the arms. Widen and drop your shoulders, and relax your head. If you want a deeper stretch, bend your elbows back towards the wall.

Breathe here for 5-10 breaths on each side; rest in Child’s Pose in-between.

Bow pose (dhanurasana)

Bow pose puts pressure on the belly, making the digestive system stronger and healthier by increasing blood flow to the abdominal organs. And because the digestive system is full of lymphocytes, the small white blood cells that fight invaders, strengthening it boosts your overall immunity and health as well.

Lie down on your belly, keeping your arms alongside your body. Tuck your chin toward your chest to lengthen your neck. If comfortable, rest your forehead on the mat. Bend your knees and reach for your feet or your ankles. Smoothly and slowly, lift your head up off the floor, raising your chin and chest. Press your feet back into your hands, gently lifting your knees off the floor. In the full posture, the knees and the chest come up to the same height off the floor. Breathe slowly and deliberately into your belly. If your breath is short and choppy, you’re overstraining. Once your muscles begin to tire, after five to eight breaths, release the pose slowly. Rest on your belly, turning your head to either side. Repeat two more times. As a gentler alternative, you can replace this pose with bridge pose (setu bandha sarvangasana).

Shoulderstand (salamba sarvangasana)

The shoulderstand pose puts pressure on the thyroid gland at the base of the throat, stimulating the endocrine system, which works with the nervous system and the immune system to help the body cope with stresses and fight invaders.

Practice this pose on a soft surface to protect your neck and upper back. Carpet, a folded mat, or a blanket will work. If using a blanket, fold it carefully and place it under your shoulders, upper back, and the base of your neck letting the length of your neck extend beyond it and your head rest on the floor. Lying on your back with your arms alongside your body, raise your legs up toward the ceiling. Pressing your arms into the floor, smoothly swing your legs up overhead. Let your legs hang over your head or knees rest on your forehead. Place your palms on your back to support the weight of your body. Inch your elbows closer together on the floor and lift your legs straight up toward the ceiling. It’s not necessary for your legs to be perfectly straight. Just keep reaching up gently with the feet, breathing naturally, and mindfully noticing your blood flow. If you need to cough, sneeze, or swallow, slowly come out of the pose. Stay for one to five minutes. To come out, slowly lower your legs over your head into plow pose (halasana). Place your arms down by your sides. Using them as brakes, slowly with control roll down one vertebra at a time to lie on your back. Take a few breaths on your back to notice the effects of the pose.

Stay healthy!

Always living with passion,

Sammie

(sources linked in pose titles)