Posts Tagged ‘high intensity cardio’

Ok everyone, as you know we are taking a little break from our Bayard, Bridgeport and Scottsbluff Boot Camps for Thanksgiving. So here is a quick home workout you can do to stay on track. Be sure to do a warmup before, like one from class or one from the video library. Also, as Chris said in class, try and minimize the damage of the Thanksgiving and the leftovers by limiting the amount of starchy carbohydrates you eat. Examples are breads, cookies, potatoes, and any other highly processed grain or sugar. With that said enjoy the rest of your weekend!!!!

What’s up UBT fans!!!! Hope your ready for another Friday’s Wrap Up! Today I am going to tell you about a new location and contest at our UBT Fitness Boot Camps, a healthy snack recipe that is perfect when you need something quick and we will finish with a weekend workout. Its a good one so lets get to it!

1. Exciting News

Starting Tuesday the 20th, we will open a new location in Bayard! If you are from Bayard or the surrounding areas be sure to check out the class.  We will be running them on Tuesdays and Thursdays at 5:30 p.m. in the Bayard High School Weight Room. Go the the Bayard Boot Camp page for more information and to print out your free 1 week trial pass if you don’t already have one. Also check out the results and testimonials from the transformation contest we ran in Bayard over the summer. it sounds like we are going to have a pretty good group from the all the response we have been getting so we hope to see you there!

The other Boot Camp news I have is about the referral contests we launched this week.  Starting this past Monday till the 30th of October we are having a referral contest to see who can bring in and sign up the most people. The winner at each location is going to get 6 months of free boot camp!!!! Also for every person you refer in you get 2 weeks of free boot camp so even if you don’t win you are getting a lot off free boot camp! Here are the result so far:

Bridgeport: Randi Stichka-1, Matt Bloyd- 1

Scottsbluff: Sandy Macke-1

2. Super Snack Recipe

Below is a quick and easy recipe that comes in handy when you are in a time crunch and need something healthy. Just make a couple of batches of these on the day you set aside to plan, shop and cook most of your meals for the week and you will have a great snack that’s loaded with healthy fats, protein and fiber which is just what you need between meals!

Peanut Butter Crunch Bars

Honey                                    1 tbsp

3. Your No Excuses Workout

And as always here is your No Nonsense Home Workout. The exercises are a little harder this week than before so if you are just starting, use the workouts from the previous weeks. And as always leave a comment below to let us know how you like the recipe and workout or if you have any questions.

Its Friday once again people and time for another Friday’s Wrap Up post! Today we are going to take an in depth look at our boot camps, check out a healthier variation on a classic Italian dish and a new twist on your weekend workout. Before we start I just want to say, how bout them Huskers! Leave a comment and let me know what think!

1. Boot Camps

What is a boot camp? Is it for me? What exactly do you guys do? These are just a few of the questions that I receive from people when they hear about our camps. A boot camp is a group style fitness class that creates awesome energy, camaraderie, and accountability which is lacking when training on your own.  Our training method is based on high intensity interval training, which consists of varying periods of work followed by varying periods of rest. We then combine this with resistance, core, and cardio training using compound exercises that target the whole body, not just arms one day and legs another etc…… This method of training has scientifically been proven to burn 9 times more fat than traditional low intensity cardio, which most people use for fat loss. Just check out our testimonials to see what people are saying.  We also use a wide array of equipment like kettlebells, agility ladders, resistance bands, medicine balls, and sand bags to provide variety in the workouts and to help get you a lean, efficient, athletic body! For the person asking will I be able to do all this stuff, i will simple reply YES. Here is why. Every exercise or drill we do has a series of regressions and progression to accommodate people of all fitness levels from the person just starting out to the avid exerciser. Best of all our classes take 40-45 minutes max from in to out! Be sure to check out our boot camp page to find a location near you, print out the free 1 week trial coupon, and come in to see what we are about first hand!

2. Spaghetti Squash with Meat Sauce

This is a great alterative to regular spaghetti that we are used to. Instead of lacking nutrients and being loaded with empty calories, this recipe is loaded with protein, fiber, vitamins, and minerals not to mention the fabulous taste it packs!

Meat Sauce

•    2 lb. ground beef

•    2tablespoon olive oil

•    1 large onion, chopped

•    4 -- 6 cloves of garlic

•    1/4 cup red wine

•    1 16 oz. can whole tomatoes with/ juice

•    salt & pepper to taste

•    Parmesan cheese for grating on top

 
1.    In large sauce pan, brown the chopped beef and (veal or lamb), drain fat and reserve meat for later.
2.    In the same pot, sauté onion and garlic in the olive oil until the onions are translucent.
3.    Deglaze the pan with wine and reduce by half.
4.    Puree the whole tomatoes and add them to the pot along with the sliced carrots and reserved meat.
5.    Simmer for about 1 1/2 hours. (If the sauce become too dry add a little water or chicken stock)
6.    Salt and Pepper to taste.

Spaghetti Squash
•    1 spaghetti squash, halved lengthwise and seeded
•    2 tablespoons olive oil

1.    Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
2.    Place spaghetti squash cut sides down on the prepared baking sheet, and bake 30 minutes in the preheated oven, or until a sharp knife can be inserted with only a little resistance. Remove squash from oven, and set aside to cool enough to be easily handled.
3.    Use a large spoon to scoop the stringy pulp from the squash, and place in a medium bowl. Pour the sauce over the spaghetti squash and serve.

3. Challenge yourself this weekend

We had 2 awesome sessions this morning at our Bridgeport location.  To finish the workouts, we did a challenge circuit consisting of 3 exercises, 10 reps each, and we saw how many times they could go through them in 5 minutes.  Here is a a bodyweight version that you can do anywhere this weekend. Be sure to keep track of your rounds and retest it in 1-2 weeks.

Hey UBT Fans, time for another edition of Friday’s Wrap Up!!! Today we’ll go over a couple new things at UBT Fitness you need to check out, an awesome recipe, and a quick workout for the weekend.

1. New Boot Camps

Attention Scottsbluff/ Gering residents!!! A UBT Fitness Boot Camp is coming your way. That’s right, starting Monday the 28th, we will now have a boot camp in Scottsbluff at the Warehouse Fitness Center.  The schedule is Monday, Wednesday, and Friday @ 5:30pm & 6:30pm.  Check out the Scottsbluff Boot Camp page to get your FREE 1 WEEK TRIAL COUPONS for you and your friends! Time to melt some serious fat!

We also have a new schedule starting October 5th at our Bridgeport Boot Camp. Classes are still on Monday, Wednesday and Friday but we will be going at 5am & 6am instead.

2. Kick Start your Recovery

Aside from breakfast, your post workout meal is the most important meal of the day. Do yourself a favor and give your body the nutrients it needs to recover, burn fat and maintain/ build muscle. Just follow this easy yet delicious smoothie recipe:

1 cup blueberries

1 cup low fat yogurt

1 handful (8-10) Almonds

1 scoop of whey protein powder (vanilla)

Toss it all in a blender and get something that looks like the picture!

3. Stay Active this Weekend

On the weekends its easy to sit around and not do too much. Now don’t get me wrong, a little relaxation isn’t going to kill you, but its way too easy to let that R&R snowball into missed workouts during the week. Do this quick body weight workout to stay on track this weekend and get better, just like Chis said on Monday.

Ahhh….. its Friday and the week is almost over! Time to get away from the stresses of work  and relax bit.  In this post we’ll go over some things to checkout  and try over the weekend as well as some fitness tips to help you stay on track while you are enjoying the weekend.

1. Watch the Husker Game!

The Huskers take on Virgina Tech this weekend in what looks to be an pretty close game. Check it out on ABC @ 2:30 (central).

2. Make healthy meal for the game.

Who doesn’t love Chili? Here is a cheap, easy and healthy Chili recipe that goes a long way.  Oh and did I mention its da bomb!!!!! What else did you expect from me!

1 can Black Beans

1 can Kidney Beans

1 large can of Chili Beans

1 can of chopped tomatoes with jalapenos

1 packet of chili seasoning

3 Bell Peppers (red, yellow and orange)

2lbs of ground sirloin

1 Onion

4 Cloves of Garlic

Olive Oil

1. Chop onions, garlic and pepers 2.Saute onions and garlic in a little bit of olive oil until translucent 3.Add ground sirloin and brown it 4. Add the beans, tomatoes, peppers  and seasoning 5. Let it all simmer for about 20-30 minutes.

3. Do a quick body weight workout

This workout takes no equipment, very little time and is just what you need to stay active over the weekend.

Make Weight Loss Easy!  Just Do Intervals!

When people make a decision to begin their quest to lose weight, they think that it is going to be horribly hard, going to take hours of working out, and take months to get where they want.  Fortunately for those of you who are reading this article, it will not!  Weight loss, to the UBT team, is a simple process.  It simply takes a couple of principles, interval workouts and dieting.  Today I will only talk about interval training.

Now, many people are going to have a lot of different interpretations of interval training, and of course as you guessed, ours is the best.  Our interval training focuses on the critical areas of training all in one workout.  Below you will get a sample video to show you how our interval training works.

Interval training is far superior to long endurance style exercise for so many reasons.  Most importantly, it is far more efficient.  With even as little as five minutes of interval training you can burn more calories and spark more beneficial adaptations than a 30-60 minute run.  While interval training works all your most important muscle fibers, fast twitch, endurance activities actually convert fast twitch to slow twitch.  Why such a big deal?  When working fast twitch muscle fibers, the calorie burning effect is much greater, not only during the activity, but also 48 hours after!  Fast twitch fibers also are better for keeping your strength up, keeping you injury resistant, and more able to perform everyday tasks.  My last point will completely disprove long distance exercise altogether as being beneficial and worth your time.  Although many of you have heard it is better for your cardiovascular system, intense exercise, like interval training is actually more beneficial.  Cardiovascular health was actually improved more with high intensity exercising than with endurance activities!

How to perform interval training?  It’s simple.  Pick three exercises and an interval.  An interval is how long you perform an exercise and how long you will rest between the exercises.  Ex: Push-ups, planks rips, and mountain climbers for an interval of 40-20.  Perform push-ups for forty seconds, rest for twenty seconds, perform plank rips for forty seconds, rest for twenty seconds, perform mountain climbers for forty seconds, and rest for twenty seconds.  You will perform that circuit as many times as you can, usually 3-5.  If you want to take the full advantage of interval training, try one our boot camps and get a free one week trial, or if you are not in the area simply pick up our e-book “The No Nonsense Workout Series- Weight Loss”.  Tune in to the video below for an excellent example of interval training.

Have a great week!