Martha's Bootcamp 6.11.10

Some of you know that I do my own bootcamp at the college football stadium here in St. George. I thought it might be fun to post a few of my routines on here for those of you that can't join us! Yesterday was fun, so I think I will start there. If there are exercises in here you aren't sure of, I recommend going to youtube and see if they have a demo of it. I need to make videos for you guys...workin' on it!

Martha's Bootcamp:

Started with some Power Sun Salutations to warm up our quads and glutes.

Every exercise in these circuits (with the "helified lunges" as the exception) had a certain amount of reps to go with them. That was determined by flipping 3 face cards over and adding up the numbers. Ace was worth 11. King, Queen, Jacks were worth 10 each.

Do each exercise 1 at a time, then repeat 1-3 times (depending on how much strength you have left!)

Circuit 1:
1) Helified Lunges - This consists of doing a 12 walking lunges with a double bounce, then 12 more walking lunges in singles this time, then go straight into 12 sumo squats
2) Jack Knife Abs
3) Jump Squats up the stadium stairs


Circuit 2:
1) Jump Squats
2) Plie Lunges on a step
3) Push ups

Circuit 3:
1) Chattarungas
2) Full Sit Ups
3) High Knees (2 legs is worth 1 rep)

Circuit 4:
1) Butt Kicks (2 legs is worth 1 rep)
2) Stationary lunge into a leap (so you go into lunge position, then take your back leg and swing it up to your chest while you leap off the ground with your opposite leg)
3) Abs - any kind

Then we cranked out 300 abs without stopping.
Stretch and call it a day!

Hope you like it!!!

Martha's Homemade Hummus 6.11.10

Hello everyone! I whipped up some hummus for lunch today and instantly knew I had to post this recipe. It only takes as long as it takes to make your protein shake after your workout!

Hummus:

2 Cups canned chickpeas (rinsed and drained)
3 cloves garlic (minced)
1/4 Cup olive oil
1TBS lemon juice

Blend all ingredients in a blender until almost smooth.

You can add salt, paprika, cumin, dried tomatoes for varied flavors if you want. I eat mine with Blue Chips. YUMMY!

Feed Your Muscles! Recipe for Egg White Pizza!! -Cali

Non stick olive oil spray
5 large egg whites
ground pepper, to taste
1 tbsp water
1/2 cup no-salt tomato sauce
1/2 tsp dried basil
1/4 tsp dried oregano
1/4 low-fat ricotta cheese
1/4 cup chopped green bell pepper
1/4 cup sliced fresh mushrooms
1 1/2 tbsp Parmesan cheese

1. Spray frying pan. Whisk egg whites, pepper, water and pour into pan over medium heat.

2. Meanwhile, mix tomato sauce, basil, and oregano.

3. When egg whites are set, gently flip them over.

4. Cover with tomato sauce mixture, ricotta cheese(little spoonfuls), green peppers, and mushrooms. Top with Parmesan cheese. Cover pan, reduce heat to low until cheese is melted. Serve immediately.

I got this recipe out of Oxygen Magazine. I like to use spinach too. If you don't have the suggested veggies just improvise. Anything will be yummy. Goes nicely with 100% whole wheat toast. Enjoy!
-Cali

Recipe's by Martha 5.16.10

So I've been promising these recipes for a while now. I have about 3 so get ready for some yummy, easy things to make in your kitchen this week!



First one is Carrot Cake Protein Bars:
Spray 8x8 pan
1C oat flour
2 Scoops Protein Powder
1/4 tsp salt
1/2 tsp baking soda
2 tsp cinnamon
1/2 tsp nutmeg
3 egg whites
3/4 C natural sugar
(mix egg whites and sugar together first until foamy)
1/2 C ricotta cheese
2 jars baby food carrots (get low sugar)

Add dry ingredients to wet ingredients and mix. Pour into pan. Cook at 350 for 22-28 min. I do 25min. Cut into 16 squares. 2 = 1 serving


Next is the Meatloaf Muffins:
1/2 tsp ground cumin
1/2 tsp dried thyme crushed
2 tsp dried mustard
2 tsp black pepper
2 tsp chipotle pepper spice (I use Ms. Dash)
1 tsp salt
1 C oats
2 cloves garlic - minced
1 small onion, finely chopped
2 stalks celery, finely chopped (or bell peppers)
3or4 egg whites
1 1/2 - 2 lbs ground chicken breast or turkey

Mix dry ingredients to wet ingredients and mash with your hands. Spray a muffin tin w/ olive oil spray. Make racquetball size balls and place in tins. Heat oven 375 and bake for 40min
Yields: 18 muffins
Nutrition = 1 muffin
78 cal
2g fat
4g carbs
11g protein
Servings: 2 for women and 4 for men


Last one...Cocoa Muffins:
Nonstick spray
1 1/4 C oats
1 C whole wheat flour
2 TBS unsweetened cocoa powder
2 TBS whey protein powder (vanilla or chocolate)
1 tsp baking powder
1/2 tsp baking soda
1 large egg
1 C unsweetened applesauce
1/2 C low-fat milk
3 TBS agave syrup
2 TBS olive oil
1/2 C raisens
Preheat oven 350. Lightly spray muffin pan (regular or mini size) with oil and set aside. In large mixing bowl, combine oats and the next five ingredients. In another mixing bowl, whisk together egg, applesauce, milk, syrup, and oil. Make a well in the center of the dry ingredients and pour in the egg mixture. Stir just until moist. Stir in raisens. Portion batter evenly into muffin cups. Bake for 20 min (if mini cups...I did 12 min) or until tops spring back when lightly touched. You can double this and freeze some for later!

Hope you like them!!!
-Martha

Martha's Food For The Day 5.6.10

Well, today was crazy. Worked out at 6am this morning, worked all day at the dental office, then did a training session at the football field today for some ladies that want a little extra push. And for those of you that were there, I think you would all agree you may have gotten a little more than a push! I like to get people to their limits, then go a little beyond what they think they are capable of. I feel like it empowers them and they see results a lot faster if they are dedicated and stick with the routines. This will be a great summer for those of you that stick with this! Great job to all of you....Jamie, Angie, Regan, Joelle, Renae, and Corrine are officially women of STEAL! Can't wait to see you again on the fields on Tuesday!

So here is the food I had today. Most of it was prepared the night before because of my crazy morning schedule with working out and needing to get to work right after my workout.
Breakfast: green pepper, mozzarella cheese omlette with 5 egg whites and 2 slices of turkey bacon
Snack: Green apple with 1TBS Simply More Peanut Butter
Lunch: Shrimp Tacos
Snack: Rice cake and 12 almonds with protein shake
Ate something an hour before my Boot Camp Class which was an almond butter and honey sandwich on "sandwich thins" bread. Had some NO Shotgun just before the class.
Dinner: Peppered Steak strips with mozzarella and 1/4 C Quinoa in a "FlatOut" tortilla wrap.
Desert: 2 Strawberries with 1 square of dark chocolate...YUMMY!
1 Gallon of water finished by bedtime

Alright ladies...I know you can do this! Buy the right foods and get serious about this cause Summertime is knockin' at your door! :) Hope these ideas help with what you should eat! Enjoy!
-Martha

Rindy's Breakthrough! 5.5.10

This is for Rindy who regrettably, I'm sure, asked me while I was working out what were some good shoulder exercises she could do. I just had her jump in on my workout (I think I may have scared her a little with what I had in store for her). She starts by telling me she can't do one pull-up on her own. Ya right, she did about 8 on her own and I helped her finish to 10. Then she went on to complete 2 more sets of pull-ups! Ladies, I'm not talking about using the assistance machine either. This was all on her own (with a little coaching from me). This just goes to show that we all have what it takes inside of us, we just all too often sell ourselves short. We are strong women, we just let our minds get in the way of accomplishing our goals. With a little focus, motivation and will-power, we call ALL be unstoppable! Unfortunately, Rindy told me a few days later that after we were done working out, she had to run to the bathroom to vomit. For that, I apologize! It was so much fun though and Rindy says she loved it despite the throwing up. You are my hero, Rindy! Now go kick some more butt!
-Martha

Martha's Insane Plyo/Back/Abs Workout 5.5.10

This workout I did is pretty intense. Feel free to modify where necessary (not so much weight I think for most of you). Remember, form is KEY! If you have bad form, you need to modify the weight or just don't do the exercise until you know you have good form. You can always ask a trainer at the gym if they think what you are doing is with good form. That is FREE. Alright ladies...here we go!
Warm up on bike for 10min (had it at level 8 and would pedal to the beat on my ipod. Every chorus I double-timed my pedaling)
Circuit 1 (3x)
pullups (10,10, and then 5 cuz it was the round the clock one)
Circuit 2 (3x)
Seated bent over flys (used a free weight machine and had 5lbs on each side) - 15 reps
Used a half ball and did the biggest loser move from last night. If you saw it, you know what I mean...so you have your feet on the outsides of the ball, then jump onto the ball then jump off so feet are back on the outsides of the ball and sit into a squat. Repeat 20x.
Abs on a mat - different each time for a set of 40.
Circuit 3 (3x)
Cable rows with a knee up. Used 15lbs w/ a set of 10 on each arm.
Abs using one hanging abs strap. Put my feet into it and attached it to a cable. Sat on a bench and did 15 crunches with 15lbs weight.
Hands on a bench and jumped (2 feet at the same time) from one side to the other for 20 (10 each side)
Circuit 4 (3x)
Another biggest loser move from last night. Jumped OVER 2 boxes then jumped ONTO last box which was higher than the other 2 boxes. Jump off the last box and go straight into a squat hovering over the last box for 20 sec. Repeat 5x.
Dead lifts with 90lbs
Decline bench oblique twists holding 25lbs
Circuit 5 (3x)
Hanging abs (10-15 each set)
Wide leg squat, jump up and clap your feet together without letting them hit the ground, then fly straight into the squat again (10-15x)
Seated cable rows at 70 and 85lbs (12reps)

I'm wondering if you want me to post some photos of a few of these exercises each time I post a workout. Would that be helpful for form (and to get what I'm talking about)? Let me know and I'll see what I can do.
Happy workout!