Boot Camp Nutrition - Spicy Pumpkin Soup

At Tri Valley Boot Camp, "Queen Boot Camp" always teaches the importance of great nutrition. At our Livermore Boot Camp, Pleasanton Boot Camp, and Dublin Boot Camps, we strive to help our bodies work like a fat burning machine.

Pumping up the workouts to include compound fat burning movements, sports drills, and interval training keeps the body burning fat for up to 48 hours after your workouts. Making sure we support our bodies with good healthy nutrition is essential.

Here is a great recipe to enjoy this Fall with the family. Don't forget to come out to boot camp to get your fat burning 300 Workout and show "Queen Boot Camp" what you got!

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SEE YOU IN CAMP!

Always do the things you think you can't!
Deborah
~Queen Boot Camp




Prep Time: 5 minutes, Cook Time: 15 minutes, Servings: 4

4 Cups Fat Free Chicken Broth

1 Can Pure Pumpkin

1 Can Black Beans, drained and rinsed

1 Cup canned sweet corn kernels

1 Cup Medium Salsa

1 Tablespoon minced garlic

1/2 Teaspoon garlic powder

2 Teaspoons chili powder

1/2 Teaspoon ground cumin

1/2 Cup reduced fat sour cream

1/2 Cup low fat sharp cheddar cheese

1. Spray a medium sized pot with non stick spray and set to medium heat. Add broth
and spices and bring to a simmer.

2. Stir in pumpkin and mix well. Add salsa, black beans, and corn and bring to
boil. Reduce heat and cook for 10 minutes.

3. Top soup with sour cream and cheddar cheese.

Calories: 197, Fat: 8g, Carbs: 34g, Fiber: 9g, Sugars: 8g, Protein: 10g

Boot Camp Fat Burning Nutrition Tips

At our Livermore Boot Camp, Pleasanton Boot Camp and Dublin Boot Camps, campers ask me all the time about what is the best way to go about having a healthy clean nutrition program. Good, clean nutrition is pretty simple. Here are my top five tips to achieving great nutrition for your boot camp fitness program.

1. Take out the sugar! Learn how to read the labels on the products you comsume. The less ingredients there are on the label the better. If you can't pronounce it you shouldn't be consuming it.

2. Take out the bad fat and keep the good fat. Raw nuts, olive oil and avacados are all great sources of good fat.

3. Increase your vegetable and fruit intake by two fold. This is what I call "Free Food" you can consume as much as you possibly can in a day. As long as it's fresh and clean. Check your local Farmer's Market to find great produce and support your local farmers. The closer you buy your produce the less chance it has of being covered with pesticides. Ask the farmers how they grow their produce.

4. Water, Water, Water!! Increasing your intake of water is essential for daily healthy life. We are composed of over 60% water so we need to replenish it throughout our day. If you are eating 5-6 small meals a day (as you should) then make sure you have a glass of water with each meal. That will at least get you started on your water intake.

5. Journal your daily food intake. Kaiser released results at the end of 2008 that should twice as much weight loss between two groups that were on the same nutrition plan for the same amount of time. Only difference one group wrote their daily food intake down in a journal. This helps show you how much you are taking in and where you need to make changes.

At Tri Valley Boot Camp (Livermore Boot Camp, Pleasanton Boot Camp, Dublin Boot Camp) we offer nutritional coaching to help our campers be successful. You can not out train bad nutrition. Strive to be at least 90% in your nutrition as a clean and fresh as you can get it.

We also have a 28 Day Jump Start Fat Burning Detox Nutrition Plan that is available for not only our campers but others who just can't make it to camp or who are looking to get there body running effeciently to give their fitness plan a boost.

If you are interested in our 28 Day Jump Start Fat Burning Detox Nutrition Plan, be the first to purchase your copy. Email us at info@trivalleybootcamp.com to be put on our Early Bird Waiting List. Don't wait!

Here is another way to assist you in your nutrition programs. Try a recipe from our Adventure Boot Camp Cook Book. It's not just a cook book but a guide to daily healthy living.

Here are a couple free recipes from our Adventure Cook Book. Enjoy!

Grilled Vegetable Quesadillas

Yields 4 servings
2 cups grilled assorted vegetables (See Grilled Balsamic Grilled Vegetables recipe)
1 cup low fat shredded Monterrey Jack, cheddar or pepper jack cheese
1 sliced green onion
Cilantro leaves
Nonstick cooking spray
4 whole wheat tortillas

Spray nonstick cooking spray in heavy frying pan and heat pan on medium high heat. Place tortilla in pan and layer with ½ of cheese and grilled vegetables. Top with sliced green onions and cilantro leaves. Place second tortilla on top of first. Once cheese is melted and tortilla is browned, carefully flip and brown second side. Once second side is brown, remove from pan. Allow cheese to set about 1 minute before cutting into quarters. Serve 2 pieces of quesadilla with your favorite low fat salsa.

Nutritional Information

Calories 218.6
Fat 5.3 grams
Carbohydrates 32.7 grams
Protein 14.1 grams



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Shredded Chicken and Mango Wraps

Yields 8 servings
1 cup small diced peeled mango
1 cup small diced Roma tomatoes
¼ cup diced red bell pepper
¼ cup diced red onion
¼ chopped fresh cilantro
2 tablespoons fresh lemon juice
½ teaspoon salt
Black pepper to taste
8 fat free flour tortillas (or whole wheat)
3 cups shredded cooked chicken (can use skinless rotisserie chicken, if desired)
½ cup low fat sour cream
1 cup shredded red cabbage
1 cup shredded or matchstick carrots

Combine mango, tomato, peppers, onions, cilantro lemon juice, salt and pepper. Spread 1 tablespoon sour cream over each tortilla. Evenly spread shredded chicken over tortilla. Top each with about 2 ounces mango mixture and small amount of shredded cabbage and carrots. Roll up tortillas. Slice in the diagonal for presenting.

Nutritional Information

Calories 245
Fat 3.9 grams
Protein 20.2 grams
Carbohydrates 32 grams



These are just two of the healthy and tasty recipes from the NEW Adventure Boot Camp Cook Book.

You can get the entire cook book right now! Check it out!

Take Charge Of Your Llife

My good friend and collegue Mike Mahler - expert strength coach, has posted a great article on how to take charge of your life! He did an outstanding job and it is well worth the read. Check out his article here on our Facebook page.

Decide to get off the fence and do something about your life. Make the changes you need to move forward and see where it takes you. I get asked all the time "How do you have all this energy to do what you do each day?" Well there are a few things I do to get me up and ready for my life.

1. Each day I arise I remember to give thanks to the universe that it has given me yet another opportunity to make a change.

3. Each day I start with an affirmation and a video I love to watch with Will Smith. See the post from February 13th below.

4. I remind myself "I don't know what I don't know!" Why? Well,then I am reminded that I need to know what I want to know and the only way is to get out there and seek and learn.

5. There will always be something that I just don't have the expertise to make a well rounded decision. It may be in my business, my children, my personal life or my relationships with those around me. So instead of trying over and over again to do it all myself.... I come to realize....I will at some point need someone to STAND BY ME! Click on STAND BY ME and Watch the video it's powerful!


6. If I ever get side track or lose my way. I always know I can Make A U-Turn to take me back where I started and try again. Never give up.

These are just a few things I do each day to help me out and make sure I stay focused on the path that I want to journey down. We will always have obstacles and we will always have those that come into our lives that seem to spread the negative energy. But in the final moment we and we alone have hold to the key to make the change.

Once big way I help myself stay clear and focused is by good nutrition. You can't beat it!

Adventure Boot Camp has finally come out with a great way to help not only it's campers but all those looking for an great guide to help you with healthy cooking and living for you and your families.

Adventure Boot Camp Cook Book Put together by many of the Adventure Boot Camp trainers from around the globe and our very own Master Trainer Kelli Calabrese.




CLICK HERE TO ORDER NOW!
Check it out and make sure you try it out! I am sure there will be something in there that can help you live healthy so your mind stays clear and focused.

Let me know what you think!

Live Aggresive, Strong & Healthy!

ALWAYS DO THE THINGS YOU THINK YOU CAN'T!

Deborah Sandoval, Owner/Lead Certified Adventure Boot Camp Trainer
www.trivalleybootcamp.com
deborah@trivalleybootcamp.com

Boot Camp 300 Workout and The Benefits of Organic Nutrition

Today in our Tri Valley Boot Camp we did one of the many variations of the 300 Workout! Boy have my campers rocked the house on this one!! Thought you might enjoy it. Like I tell them every day.... don't be afraid to make your body a little uncomfortable, challenge it and see the changes begin.

Once you do the work out don't forget to read the article below about Splenda and how it really affects your body. Stick to the natural stuff, cut the sugars, increase your water intake, increase your veggies by two fold and have a balanced healthy fresh nutrition plan to support your macronutrients- Protien ~ Carbs ~ Fat.

Have fun with the workout! Let me know how you do. If I can be of assistance in your health and fitness needs just let me know!

Each set is 100 reps. # of sets for time. They had 20 minutes to see how close they came to the 300 rep goal. They kicked some BUTT! My newbies completed 200 reps and my SUPERSTARS surpassed the 300!

Great job ladies! Way to work hard, agressive and strong!

Here it is try yourself and modify it for your own fitness level by adding more weight or more reps per set.

Have fun!

300 Baby!

* 20 Cross Countries with weights (basically reverse lunge with arm swings forward & backwards)
* 20 Squat with a hammer curl and press up
* 20 Quick Steps (switch lead leg half way) or 20 Stair/Box jumps
* 20 Push Ups (Spade, Spiderman, Negatives, Standard - you pick)
* 20 Bicep Push Outs & Ups

-After each set you jump rope 20-100 reps & 400 meter run. Then back for another set. Try to get through 3 sets for a total of 300 reps.


"EVERYTHING CAN BE TAKEN FROM MAN EXCEPT THE LAST OF THE HUMAN FREEDOMS, HIS ABILITY TO CHOOSE HIS OWN ATTITUDE IN ANY GIVEN SET OF CIRCUMSTANCES- TO CHOOSE HIS OWN WAY"
Victor Frankl
Relay for Life Book "Whatever it Takes"




This is an article that was shared with me by my fellow Adventure Boot Camp trainer Kelli Calabrese, is about Risky Foods regarding hormones, pesticides and carcinogens. I cover some of this in my camps about taking hold of your body and living healthy. I think you may be surprised at some of these findings.


Not Just HFCS and Peanut Butter: 10 Other Risky Foods
Is buying organic the answer to avoiding hormones, pesticides and carcinogens?
By Maura Judkis, U.S. News & World Report

As if we don't have enough to be worried about already. In the midst of food safety scares from salmonella in peanut butter and mercury in high fructose corn syrup, Sprig.com has produced a list of 10 other foods that can be dangerous. Their risks range from hormones to pesticides to carcinogenic substances. How to avoid many of these risks? Buy organic.


Farmed salmon. It's high in polychlorinated biphenyls, with 11 times more dioxins than wild salmon.


Conventionally grown bell peppers. They require more pesticides than any other vegetable—with as many as 64 being found on a single sample of pepper in one study.
Non-organic strawberries. Some growers of strawberries irrigate their plants with Nutri-Sweet-laced water. The sugar substitute is a probable carcinogen.


Chilean sea bass. The fish is high in mercury, and if eaten consistently over time, can elevate the body's mercury levels to dangerous amounts.


Non-organic peaches. Pesticides easily penetrate their soft skins and permeate the fruit.


Genetically modified corn. We still don't know the long-term effects of genetically modified corn, but it's been tied to an increase in allergies for humans.


Bluefin tuna. Not only is it high in mercury, but overfishing may drive the species to extinction and affect the sea's ecosystem.


Industrially farmed chicken. Arsenic has been found in conventional chickens, as has antibiotic-resistant bacteria.


Non-organic apples. When grown in humid Mid-Atlantic states, the crop uses more pesticides than California, Oregon and Washington states.


Cattle treated with rBGH. Recombinant bovine growth hormone has been traced to breast cancer and hormonal disorders.




So my suggestion when thinking about nutrition for you and your family if you stick to as much organic healthy fresh food as you can, your body will thank you in the long run. Treat it like the temple that it is.

Live Agressive, Strong & Healthy

Friday The 13th....Representing Possibilities

Here we are on Friday the 13th!!! Now there are a lot of people that I know and that are out there that make this day a day of gloom and doom. Well I am here to say "No Worries", it's just another day REPRESENTING POSSIBILITIES!

This year there are three Friday the 13th and it hasn't happened since 1998 and it won't happen again until 2015. Not that I really care about that, because anyone who knows me knows I don't, let's just think about this for a moment and see how you can turn things into a moment of success for you in your everyday life.

I watch a powerful video pretty much each day and each time I do I get all inspired and ready to go all over again. I have never really told anyone about the video but I am sure many many of you out there have already viewed it. Well for those that haven't I recommend you DO NOT pass up the opportunity.

Throughout my journey of life I have come across some great opportunities and have tried to make the right choices. But as we all know sometimes there are those choices that put us in a place that after the fact we wish we would have not chosen to make. As I always say, "would have, could have and should have, imply feelings of guilt". You already made the choice, you recognize the results did not put you in a favorable position, now make the choice to change your position.

I am a firm believer that no matter what the excuses or explainations we have for our good or bad choices, "We are who we CHOSE to be". This video confirms that there are others out there that agree that are making powerful choices to change not only themselves but the world around them.

Make a choice TODAY to live your life with the intent to rise again every time you fall and keep moving forward in the moment.

Hope you enjoy the video as much as I do ever day. If nothing else I certainly have no complaints viewing Will Smith's beautiful smile. It's just simply to die for! I will never be afraid to die on the treadmill again! SCROLL DOWN TO VIEW THE VIDEO!

MAKE THE CHOICE NOW AND KNOW YOU HAVE AN AFFECT ON WHAT HAPPENS....MOVE YOUR UNIVERSE

AND.....

Remember.............

"Always Do The Things You Think You Can't"

If I can be of assistance to you with your health and fitness goals please let me know. We have some great tools available online that will make you succeed.

Log Onto our website for more details! www.TriValleyBootCamp.com

Find out more about our FREE BOOT CAMPS!
ENJOY THE VIDEO!