Bikini Boot Camp BLOG

Only a few more days to submit your entries to contest@bikinibootcamp.ca.

Contest closes August 31, 2010.

Tell your trainer how much you love them!!!

Good luck to all of the women running this weekend! In Winnipeg, Laura has a team running the Rocky Mountain Soap Company Run and in Calgary, Anastasia has a team running the Calgary Women's Run. Run fast ladies!!!!

Bikini Boot Camp has teamed up with Lululemon in Toronto to offer a free workout for their customers. The workout will be held on August 27 from 6pm to 7pm. They will be meeting at the Lululemon store at 130 Bloor Street W. at 5:45 and will then head to Queen's Park for an awesome workout with instructor Diane Luke. If you are interested in participating, contact the store to sign up.

Fast Pea Salad with Sweet Onions and Goat Cheese

1/4 cup extra virgin olive oil
1/2 lb thickly sliced bacon, chopped
1 red onion, cut into wedges
2 cups freshly shelled peas (can use frozen)
2 1/2 cups sugar snap peas
1 1/2 cups shelled Edamame
3 tbsp fresh lemon juice
1 tsp dijon mustard
freshly ground pepper to taste
1/2 cup goat cheese, crumbled

Cook bacon over moderate heat until crisp. In a separate skillet, add 1 tbsp of olive oil and the onion wedges and cook until carmelized (approximately 25 minutes). If you are using frozen Edamane, cook according to package directions and shell into a large salad bowl. Meanwhile, bring a large pot of water to a boil. Add peas and sugar snap peas. Return to a boil and cook for 1 minute. Drain into a colander and run cold water over to stop the cooking process. Add to the salad bowl. Add bacon and onion. In a smaller bowl, mix the lemon juice with the mustard and the 5 tablespoons of extra virgin olive oil. Season with ground pepper. Add dressing to other ingredients and toss gently. Sprinkle with goat cheese and serve at room temperature.

It's not too late to sign up! Bikini Boot Camp participants receive a $5.00 discount by entering the code BBC.

To register click the link below:

Calgary Women's Run

FYI - The Bikini Boot Camp website (login portion) will be down from Saturday, August 14 at 1 pm for approximately 24 hours.

Drink Calories (kcal) Sugar (g) Fat (g) Trans Fat (g)
Tim Horton's Mocha Iced Capp (cream), large (20 oz.) 670 85 32 0
Tim Horton's Mocha Iced Capp (milk), large (20 oz.) 480 85 9 0
Tim Horton's Iced Capp Orignial (cream), large (20 oz.) 510 70 25 0
Tim Horton's Iced Capp Original (milk), large (20 oz.) 320 61 2.5 0
Starbucks Extra Coffee Caramel Frappuccino
Blended Beverage (whole milk) + whipped cream (Venti, 24oz.) 450 71 15 0
Starbucks Double Chocolaty Chip Frappuccino
Blended Beverage (whole milk) + whipped cream (Venti, 24 oz.) 520 68 23 0.5
Starbucks Java Chip Frappuccino
Blended Beverage (whole milk) + whipped cream (Venti, 24 oz.) 560 84 21 0

Strategies for a Healthier Blended Coffee Drink:

Starbucks Frappuccinos:

Asking for skim milk and skipping the whipped cream saves 160 calories and 16 grams of fat for the Venti Java Chip Frappuccino!
To trim it down even further, order the "Light" version (which does not come with whipped cream by default). You will save 270 calories and 16 grams of fat from the original drink, as the base that is used to make the "Light" version contains less calories.
Consider downsizing to a Grande (16 oz.) or even a Tall (12 oz.). This will shrink your drink to 200 calories and 1.5 grams of fat for the Grande, and only 140 calories and 2.5 grams of fat for the Tall. The sugar is still high no matter how you slice it or dice it, but at least it is healthier than the original 560 calories and 21g fat Venti version!

Tim Horton's Iced Capp:

Switch your Iced Capp from a cream base to a milk base for a 23-gram fat and 190-calorie savings. Even with this change, the fat and sugar contents are still way too high for everyday enjoyment, so reserve the Iced Capp for a special treat.

Quit slumping!!! According to new research, standing and sitting up straight is linked with higher levels of self confidence. And the better you feel about yourself, the more heads you'll turn! So keep your eyes focused in front of you, your spine straight and your shoulders down. You'll feel ready to take on the world and you'll look great doing it!

Stop by and see us along with 60 other vendors at the Mommylicious Trade Fair!

When: Sunday, August 8 - 10 am to 4 pm
Where: Carriage House Inn - 9030 MacLeod Trail S
Admission is free but donations will be accepted in support of breast cancer.

www.mommylicious.ca

We know you love your trainer BUT does your trainer know how much they mean to you? Here is your chance to give them a shout out! Submit why you love your trainer (text or video) and win Bikini Bucks. 4 submissions will be awarded $100 in Bikini Bucks and 1 submission will win the grand prize of $500 in Bikini Bucks! You love your trainer, now is your time to show it!

*Bikini Bucks may be used towards programs, retreats or merchandise!
*text submission must be 500 words or less, video submission 2 minutes or less.

Submit to contest@bikinibootcamp.ca.

Contest ends Aug 31, 2010

Check out this video that aired on Shaw TV in Saskatchewan.

http://start.shaw.ca/Start/enCA/Local+Content/Saskatchewan/Saskatoon/

Well done, Mel!

Join us for the Calgary Women’s run, Sunday, August 29, 2010!

Interested in entering a women’s only running event? Join our team,
Bikini Boot Camp Babes and experience running with the finest team to
hit the pathways this summer. All abilities are welcome.

Race Details

There are two distances, 5km and 10km. This year a mother-daughter
category has been added. The race starts at the Shouldice Park Pool at
9:05am on Sunday, August 29th. Bikini Boot Camp participants will receive
a $5.00 discount off of their entry fee by entering the code BBC

Training runs for both the 5km and 10km distance are being held on
Saturday mornings at 8am at the front steps of the Eau Claire YMCA.
The training sessions start on July 17th. For more information or to
sign up for our team, please contact anastasia@bikinibootcamp.ca

High Intensity Interval Training versus Long, Slow Cardio...

In response to our discussion on Facebook, here is an excerpt from Muscle & Fitness Hers regarding Tabata (a form of HITT).

"We all want results, and the faster and easier way we can get 'em, the better. Yet for decades the mainstream media have preached the gospel of the fat-burning zone, an outdated mind-set that says if you want to burn fat, you should perform cardio at a low-intensity aerobic pace for mind numbingly long periods. There is something better. If you want to do more work in less time and get superior results, you've got to try Tabata.

Tabata is a form of interval training in which you exercise intensely for 20 seconds and rest for 10 seconds. You perform eight cycles of this 20:10 work:rest ratio, so each exercise or cardio interval takes four minutes to complete.

The training protcol was designed by Izumi Tabata, PhD, to better train Japanese speed skaters. He discovered that when athletes performed eight cycles of 20:10 intervals, they increased both their aerobic (endurance) capacity and their anaerobic (short bursts of work) capacity more than when they did moderate-intensity cardio.

Three Reasons to Try Tabata

1. It burns more fat. Studies show that high intensity interval training like Tabata burns fat more effectively than slow, steady cardio sessions.

2. It makes you stronger. Tababa training enhances explosive energy which can help you complete more reps with a given weight or use more weight to finish a given number of reps.

3. It helps build lean muscle. High reps and little rest between sets increase the amount of blood vessels feeding your muscles, which can lead to more energy during workouts, and better recovery and progress after."

March/April 2010 Issue

Thoughts???

We all love to hate them, but did you know that they are the quintessential full body exercise? Burpees target your cardiopulmonary system, chest, shoulders, lower abs, quads, glutes, calves and transverse abs. Let us know...love 'em or hate 'em?

The perimeter of the Calgary Stampede grounds is about 5.5km. If a 200 lb person walked around the stampede grounds they would burn about 311-389 kcal (depending on speed). A 150 lb person would burn about 233-291 kcal (depending on speed). Therefore, one lap walking around the stampede ground perimeter will help burn off six of the consumed mini donuts.

Just in case you’re hungry….
Corn Dog 375 kcal per corn dog
Chili Cheese Fries 745 kcal per small order
Nachos 861 kcal per plate
Cotton Candy 171 kcal per bag
Candy Apple 332 kcal per apple
Fried Snickers 444 kcal per bar
Mini Donuts 54 kcal per donut
Deep Fried Oreos 156 kcal per Oreo
Onion Rings 276 kcal per 8-9 onion rings
Fries 539 kcal per large serving
Pizza 380 kcal per slice
Beer (Budweiser) 145 kcal per 355 ml can
Pancake 250 kcal per 4 inch pancake

HAPPY STAMPEDE!