bootcampchallenge

[bootcampchallenge]

Exercising in the Winter

Picture this:

You are determined to go for a run in the morning.

You set your clothes out the night before.

You charge up your iPod and TurboStrapp, fill your water bottle, and set out your shoes.

You fall into bed and close your eyes, and then (what seems like 2 minutes later) your alarm goes off.

GO TIME.

You open up the window, and there’s snow on the ground!

Lucky for you, the sidewalks are clear, so you decide you are going to brave the elements and go anyway.

But you are left with one critical question:

What am I going to wear?!

This week on BCC TV, we are going to share with you the 3 things you should always wear when working out in cold weather.

1. Headgear

When you are working outside, one of the best things you can do to keep warm is wear some headgear. Find a good hat or at the minimum, something to cover up your ears. Wearing a hat will keep the heat in, and keep your ears protected from the elements. The best kind of hat is one that is a wick away material. The material will keep your head dry if it is raining or snowing during your workout.

2. Gloves

Wear gloves! Not only will they keep your hands nice and cozy, but here’s a little known fact about wearing gloves: you can use them as built in snot rags! What?! Yes, I just said snot rags. It’s no secret that noses have a mind of their own when you are exercising in the cold. gloves can help you keep them in check.

3. Layer up!

Layers, layers, layers. If you are a girl, invest in a solid sports bra. Find one that works for you, and wear it to brave the elements. Wear something that will keep the girls close. If you are a dude, don’t wear cotton! Cotten is rotten! It will lead to bloody nipples. Yup, you read that right. Just being real. Cotton chafes. Find a wick away shirt or another material that is not cotton. And wear a jacket, preferably something that is moisture resistant, just in case the snow wants to come out and play during your run.

I think that covers it! The weather being too cold is not an excuse to not get your workout on. Find some good headgear, wear some gloves, and layer up. And BOOM! You are one workout closer to achieving your fitness goals.

Was this helpful? Leave us a comment and let us know another topic you’d like to see on BCC TV. If you found this to be helpful, we would love it if you would share it with your friends. And lastly, make sure to opt in to our emails so you can get awesome fitness tips like this every week!

Now get out there, and keep going for your goals on step at a time. Invest in yourself!

Hoo-Aah! The BCC Team

[bootcampchallenge]

TAKING THE EDGE OFF

Repetition.

Repetition is a powerful thing.

In Boot Camp Challenge®, repetition leads to muscle fatigue which leads to stronger muscles.

However, repetition can also have a negative connotation.

And around this season, the word “Gratitude” is repeated A LOT.

Whenever something is repeated a lot, we tend to not sit in it like we once did.

It loses the punch it had when you first heard about the strategy.

Sitting in Gratitude.

This week, we want to challenge you to sit in gratitude.

Scientifically, there are many reasons gratefulness not only allows more happiness in the moment, but it actually can improve your health.

Here are 3 scientific benefits to gratitude:

1. It improves your overall health.

This is a big one. Physically, when you are grateful in life, you are more likely to take care of your body and physical health. It has also been said that grateful people feel healthier than others and experience fewer ailments including aches and pains. Psychologically, grateful people experience fewer negative emotions such as resentment, regret, envy, and even depression. AND, grateful people report being able to sleep better!

2. Takes the edge off- the healthy way.

People who are grateful have reported decreases in overall grouchiness and an increase in happiness in every day life. They also reported a decrease in aggressiveness and anger. Gratefulness makes us less violent!

3. Improves self esteem

People who are grateful tend to reduce the amount of comparisons they make in a given day. As they look through the lens of gratefulness, they see in themselves things they like, which reduces comparisons and boosts personal morale. There has also been reports of increases mental strength in those that exhibit gratitude, which assist in overcoming trauma. A quote from Forbes says this, “Recognizing all you have to be thankful for- even during the worst times of your life- fosters resilience.”

So, here we go with the repetition:

What are YOU grateful for today, and why?

And then bonus points if you can share it with someone in your life today.

Was this helpful? Leave us a comment and let us know another topic you’d like to see on BCC TV. If you found this to be helpful, we would love it if you would share it with your friends. And lastly, make sure to opt in to our emails so you can get awesome fitness tips like this every week!

Now get out there, and keep going for your goals on step at a time. Invest in yourself!

Hoo-Aah!

The BCC Team

[bootcampchallenge]

SUNS OUT GUNS OUT

70 degree highs and 30 degree lows.

That’s the midwest for ya.

And right now, we are experiencing everything from summer like temps to chilly mornings perfectly suited for a hot cup of coffee.

Since we do have some nice weather during the day, it got my thinking.

Before we tuck away our arms for the winter, we still have time for short sleeves and what my kids say, “suns out, guns out!”

(And no, I’m not referencing weapons, here.)

What I am referencing are toned and fit biceps.

So how do you get strong upper arms?

The first thing we always have to talk about when we are discussing toning anything is cardio, cardio, cardio.

I know you are thinking, “But LORS! What does cardio have to do with sculpted arms??”

Any time you are trying to see lean muscle, in addition to toning the muscle underneath, you must also burn calories and lose the weight on top of the muscle. So in addition to monitoring your food choices and doing cardio, here are three exercises you can do to have strong and lean biceps.

1. Bicep Curls.

One of the most classic exercises for toning and strengthening your biceps are bicep curls. This move is characterized by taking resistance either by barbell, weights, or even resistance tubes like you will see in the video, and moving them against gravity to train the biceps. Holding on to the resistance, separate your elbows slightly away from your torso. While keeping your elbows slightly forward, bend your elbow joint and bring your hands towards your shoulders. Then bring your hands all the way down to your thighs, extending the elbow joint to almost completely straight. If you are using a tube like in the video, you can work with three different levels of intensity.

Level I: place one foot in the tube. Bring one handle towards your shoulder, and release. Repeat on the other side.

Level 2: place both feet in the tube, and perform the bicep curl with one arm at a time alternating arms.

Level 3: Keep both feet in the tube, and perform the bicep curl with both arms at a time.

Perform 8-12 reps with 2-3 sets.

2. Bicep pulse.

This exercise looks almost identical to the bicep curl. Instead of performing the full range of motion by bringing hands all the way to your shoulders, you will bend your elbows and keep them at a 90 degree angle. Then bring them an inch above your belly button, then an inch below your belly button. Repeat this motion quickly, and this is the bicep pulse.

If you are using a tube like in the video, you can work with three different levels of intensity:

Level I: place one foot in the tube. Perform bicep pulse with one arm at a time. Repeat on the other side.

Level 2: place both feet in the tube, and perform the bicep pulse with one arm at a time alternating arms.

Level 3: Keep both feet in the tube, and perform the bicep pulse with both arms at a time.

Perform 8-12 reps with 2-3 sets.

3. Hammer curl.

This exercise is also similar to the bicep curl. To differentiate from the bicep curl, in the hammer curl, your palms will face each other. While holding on to the resistance, separate your elbows slightly away from your torso, keep your elbows slightly forwards, and bend your elbow joint and bring your hands towards your shoulders. Then bring your hands all the way down to your thighs, extending the elbow joint to almost completely straight.

If you are using a tube like in the video, you can work with three different levels of intensity.

Level I: place one foot in the tube. Bring one handle towards your shoulder, and release. Repeat on the other side.

Level 2: place both feet in the tube, and perform the bicep curl with one arm at a time alternating arms.

Level 3: Keep both feet in the tube, and perform the bicep curl with both arms at a time.

Perform 8-12 reps with 2-3 sets.

So there you have it! Those are 3 exercises you can do to tone and strengthen your biceps.

Was this helpful? Leave us a comment and let us know another topic you’d like to see on BCC TV. If you found this to be helpful, we would love it if you would share it with your friends. And lastly, make sure to opt in to our emails so you can get awesome fitness tips like this every week!

Now get out there, and keep going for your goals one step at a time. Invest in yourself!

Hoo-Aah! The BCC Team

[bootcampchallenge]

BEST STRETCHES FOR WALKERS AND RUNNERS

The finish line.

Straight ahead in 100 feet.

You look behind you, and they are on your heels.

No time to stop!

You sprint full speed ahead, heart pounding in your ears, feet hitting the pavement at full force.

And then the moment…

YOU DID IT!

You finished the race in record time, AND you beat the person behind you.

VICTORY!

It’s the scene you see in every racing movie, and maybe it is something that you have experienced in running or walking a race!

Here’s something that is often NOT talked about:

What happens after you cross the finish line?

Well, if you just completed a 5k, 10k, half, or full marathon, you are probably gasping for breath, hobbling to the nearest water station, and high fiving and hugging people along the way.

But one of the most important things to do after you complete ANY run, walk (or crawl!) is to STRETCH.

Regardless of your speed or intensity, most the muscles of your legs are activated when you are walking and running. Whenever you finish these activities, it is critical to stretch to reduce muscular tension and prevent injury.

One of the number one causes of injury for walkers and runners is muscular imbalance. And, one of the number one reasons this occurs is lack of flexibility and mobility due to lack of stretching! Stretching your walking/running muscles is just as critical to your success as your actual run and/or walk.

Today, we want to share with you the BEST STRETCHES FOR WALKERS AND RUNNERS.

This way, no matter if you are walking for health benefits or running full speed towards a goal, you can be safe, limber, and avoid injury.

Check out this video, and I will show you stretches specifically for your lower back (which feel awesome), your hamstrings (the three muscles on the back of your upper leg), your quadriceps (the big muscles in the front of your leg), and your calf muscles.  

If you do these stretches after your walk/run, this will allow the muscles to continue to work in their full range of motion, therefore eliminating injury.  Hoo-Aah!

Was this helpful? Leave us a comment and let us know another topic you’d like to see on BCC TV. If you found this to be helpful, we would love it if you would share it with your friends. And lastly, make sure to opt in to our emails so you can get awesome fitness tips like this every week!

Now get out there, and keep going for your goals on step at a time. Invest in yourself!

Hoo-Aah! The BCC Team

[bootcampchallenge]

3 Simple (and easy!) Strategies to Eat at a Restaurant and Not Sacrifice Your Progress

I could only blink.

I couldn’t believe it.

The woman sitting across from me said something so profound.

She shared with me her obstacle in losing weight.

And, it was revolutionary to me.

Being social and hanging out with her friends after work was very important to her.

It was her one hour of the day when she could kick back, relax, and just be herself.

And, this was also her obstacle.

Whenever she when out with her friends, she would sabotage her eating for the day.

Thus, she was stuck.

She had two things that she wanted desperately: her one hour of peace and her fitness goals.

And she felt she had to choose.

What a profound revelation!

The good news is that she didn’t have to choose one or the other at all.

There are several ways that you can still eat at a restaurant and NOT sabotage your calorie bank.

So this week on BCC TV, we are going to chat about 3 Ways to Eat at Restaurant and Still Lose Weight.

The first step in making change around your nutrition is awareness. When you are aware of the obstacles standing in your way, you can work around them to achieve your outcome. In this case, eating at a restaurant can be an obstacle in achieving your fitness goals. Typically, food at restaurants come high in calories. In order to avoid going over your daily caloric goal, the key is to plan ahead! Below are three tips you can use to plan ahead and not break your calorie bank.

1. Get online before you go to check the nutritional information. Know what you are getting into before you get there! Most restaurants have the nutritional information for their food available online. Check the calories before you go to find something that fits into what you have left of your daily calorie bank.

2. Split your entree.

Dying to have that delicious sounding entree, but don’t want to sacrifice the calories? Split it! Most restaurants in the US have generous portions. Instead of feeling stuffed to the brim and regretting the amount of calories, plan to split the entree with a friend or family member. (It will be easier on the financial budget, too!)

3. Pick an appetizer OR dessert. Not both.

Are you a person who HAS to have a dessert? Then do it! But, forego the appetizer. Or the other way around. Life’s too short to not enjoy a good app or dessert every now and then. Don’t beat yourself up for it- plan for it. Go back up to step 1 and plan how it fits into your calories, and just choose one delicious treat. And bonus points if you can include every step 1-3!

So there you have it- YES! You can still eat at a restaurant and not break the calorie bank. So, plan ahead, go in with a solid plan, and enjoy your dinner at your favorite restaurant while continuing on with your fitness goals. Hoo-Aah!

Was this helpful? Leave us a comment and let us know another topic you’d like to see on BCC TV. If you found this to be helpful, we would love it if you would share it with your friends. And lastly, make sure to opt in to our emails so you can get awesome fitness tips like this every week!

Now get out there, and keep going for your goals on step at a time. Invest in yourself!

Hoo-Aah!

The BCC Team

[bootcampchallenge]

WHAT YOU’RE MISSING (AND AN EASY FIX)

Take a deep breath.

Get comfy in your chair.

Now, think about at least one thing that you have achieved or done great in the past week.

Go ahead.

What did you come up with?

Was that hard for you?

I want to share with you that for most people, this is a VERY difficult thing to do.

We are a culture that thrives on goal setting, planning, and visioning.

We decide what we want, and then we go get it. Then we move to the next thing.

Now for me, if you ask me what I’m good at, I’ll ask you how much time you have! I loooooove to sit in my success.

But I also recognize that I am not the norm.

The one thing that you may be missing is, after you accomplish something or make progress towards your goal, sit in your success.

In having conversations with some of my campers, I saw that they would beat themselves up after losing inches off of their body, simply because they did not reach their goal all the way.

They would get discouraged at not making progress faster, and they would want to quit.

This made my heart so sad! Even an inch off of you body is a big deal.

And if you aren’t able to sit in success, it’s impossible to enjoy the journey and reach the fulfillment you are trying to achieve when setting the goal in the first place.

I wanted to take this week on BCC TV to encourage you to take a moment and acknowledge your successes. So, here are 3 ways that you can sit in your success.

1. Tell a Friend!

I looooove quality time with my friends. In fact, when I accomplished a big hairy goal of mine, I flew in my friend Johnny allll the way from Philly. (AND- he totally made a guest appearance on this week’s video. Make sure to check it out below!) We played games, we laughed, and we sat in the successes of the goals we have accomplished in our fitness and our businesses. Now, you definitely don’t have to fly someone across the country to accomplish this. But one thing you CAN do: call them up or set a phone date! Chat about all the good things, and give yourselves pats on the back. Not only will it make you feel great, but you will get your social wellness on, too. Woot!

2. Give Yourself a Treat.

Massage. Day off. Vacation.

Any of those sound appealing to you? When you reach a goal, treat yourself! Plan a day to take for you, and do something that makes your heart happy. It can be simple, or complex. But either way- do something that YOU want to do. Because you deserve it!

3. Take a Day of Rest.

This one is a big one- especially if your goal was around a fitness goal! Examples of this are: doing any kind of race, achieving a PR (personal record), or hey, how about attending 6 weeks of Boot Camp Challenge®! Take a day and REST your body. Allow your muscles to relax and recoup for a day. And, if you want to give your muscles a REAL treat, move back up to point number two and treat yourself to a massage! Your muscles will realllly thank you ;)

So, take some time and sit in your success. Acknowledge one thing that you have done awesome. Then do one of the strategies above. Because- you are worth it.

Was this helpful? Leave us a comment and let us know another topic you’d like to see on BCC TV. If you found this to be helpful, we would love it if you would share it with your friends. And lastly, make sure to opt in to our emails so you can get awesome fitness tips like this every week!

Now get out there, and keep going for your goals one step at a time. Invest in yourself!

Hoo-Aah!

The BCC Team

[bootcampchallenge]

FLU BUSTING/PREVENTING SMOOTHIE

Fighting through the haze in your brain.

Feeling freezing cold but burning up at the same time.

And that stupid cough and dumb runny nose that won’t leave you alone!

I hear you.

And that’s why this week on BCC TV, I want to show you How to Prevent the Flu and/or Get Rid of the Flu!

One of my closest friends shared this smoothie recipe with me last year when I had the flu, and it worked wonders.

So, I want to share it with you!

Here’s what you will need:

INGREDIENTS

1 Cup Fresh Spinach

1 Banana

1 Orange

1 cup Pineapple (fresh or frozen)

1 cup Blueberries (fresh or frozen)

1 cup Coconut Water

2 Tbs Honey

DIRECTIONS:

1. Set up your blender.

2. Put all ingredients in blender.

3. Blend until smooth. (It’s gonna be green, but don’t let that freak you out!)

4. Pour and enjoy!

And that’s it! A super simple way to prevent and/or bust up the flu.

Was this helpful? Leave us a comment and let us know another topic you’d like to see on BCC TV. If you found this to be helpful, we would love it if you would share it with your friends. And lastly, make sure to opt in to our emails so you can get awesome fitness tips like this every week!

Now get out there, and keep going for your goals on step at a time. Invest in yourself!

Hoo-Aah! The BCC Team

[bootcampchallenge]

IF I’M NOT SORE, DID IT WORK?

You open your eyes.

Slowly, you process that it’s morning.

And then you remember.

You did Boot Camp Challenge yesterday.

You inhale, exhale, and then timidly, you move your arm to determine it’s mobility.

And to your surprise, no soreness today!

Well, that’s crazy.

Then you test out your legs and let them hit the floor.

You stand up.

Wow- no soreness there either.

Uh-oh. Now you are worried.

You’ve been sore every day for the past 4 weeks.

If I’m not sore, did my workout work?!

Well my friend, I have good news for you.

Yes, your workout DID work, even if you are not sore.

Here’s why your muscles get sore:

When you are doing resistance training, your muscles get microscopic tears in your muscle fibers (yes- really). As they heal, they come back together stronger. And that is how you build lean and strong muscles.

However, just because you don’t feel sore, doesn’t mean it didn’t work- just that the microscopic tears were smaller. 

When you are first starting a workout program, start out slow and build up to heavier resistance.

Start out with a light resistance, and perform each exercise for 8-12 reps, and train your major muscle groups 2x a week to start out, with a recovery period of 48 hours in between. As you increase in strength, you can work up to training each muscle group 3x a week, but keep the 48 hour recovery period to keep your muscles building strength without injury.

So YES, your workout does work even if you don’t feel sore. And when you start out, start out slows and gradually increase your resistance, to build lean muscle mass without being so sore that you can’t sit on your toilet.

Was this helpful? Leave us a comment and let us know another topic you’d like to see on BCC TV. If you found this to be helpful, we would love it if you would share it with your friends. And lastly, make sure to opt in to our emails so you can get awesome fitness tips like this every week!

Now get out there, and keep going for your goals on step at a time. Invest in yourself!

Hoo-Aah! The BCC Team

[bootcampchallenge]

WILL LIFTING WEIGHTS MAKE ME BULKY?

You’ve seen it.

You walk into the gym and there they are.

That guy who is sitting on the bench facing the mirror.

Dumbbell in hand, he curls the weight as he watches the ripples and veins in action in his huge bicep.

You avert your eyes quickly, swear you will never lift weights because you don’t want to bulk up like that, and then you hit the treadmill because you looooove cardio.

You’ve been there, right?

What if I told you that in order to get big biceps like a body builder, you have to train HARD and in a very specific way?

And what if I told you lifting weights would NOT make you bulky, but instead allows you to burn calories, burn more fat, and become lean and strong?

It’s TRUE!

Today we are going to bust the myth and share with you lifting weights will NOT make you bulky. And the people that are bulky work very hard to be that way. (And we salute you, bodybuilders!)

Below are some of the benefits of resistance/muscular endurance training.

1. Increases lean muscle mass which causes your RMR to rise.

What does this mean? When you do resistance training, your RMR (resting metabolic rate) also known as your body at rest, raises. When your RMR raises, you burn even more calories while you are resting. Woot!

2. Decreases your body fat.

As your body does resistance training, your body fat actually decreases!

3. Your organs stay healthy.

When you do resistance training, your organs stay healthy.

SO how do you add resistance training into your workout routine?

The first way is to jump into a Boot Camp Challenge® camp and we will provide all the resistance training you need. Hoo-Aah!

The second way is to add in resistance training to your workout routine. Here’s how to do it.

Commit to doing this a minimum 2x a week, maximum of 3x a week training all the major muscles of your body.

To choose a weight selection, choose a weight that allows you to do 8-12 reps. Start with 1 set of work with 8-12 sets and do this for every major muscle of your body. The next time, move up to 2 sets per major muscle group, then up to 3 sets.

And voila! You have added in resistance training to your workout routine. This will allow you increase your lean muscle mass, increase your resting metabolic rate and increase your calories burned during rest, decrease your body fat, and keep your organs healthy. BOOM!

Was this helpful? Leave us a comment and let us know another topic you’d like to see on BCC TV. If you found this to be helpful, we would love it if you would share it with your friends. And lastly, make sure to opt in to our emails so you can get awesome fitness tips like this every week!

Now get out there, and keep going for your goals on step at a time. Invest in yourself!

Hoo-Aah!

The BCC Team

[bootcampchallenge]

4 WAYS TO WORKOUT IN ANY TEMPERATURE

I walked out onto the front porch today.

That’s all it took.

Immediate SWEATING.

Sweat on my face.

Sweat under my arms.

Sweat on my knee caps.

Even my feet started sweating!

Not to mention I felt 5 pounds heavier because of the humidity.

And the irony was that I was going outside to get my workout on. I hadn’t even started moving yet, and the sweat was already pouring out of every pore in my body.

So what did I do?

I turned around and walked right back inside!

From my beautifully air conditioned home, I did the Boot Camp Challenge® app instead of braving the heat. Wooooot!

Here’s the truth: it was simply wayyyy to hot to exercise outside during the heat at that time of the day. The risks of dehydration and overheating were just too high.

This experience got my thinking.

I know a lot of you do Boot Camp Challenge® outside, even despite the crazy heat. So today, I wanted to share with you some strategies that you can use to STILL get your workout on, despite the freakishly hot weather this time of year.

Before I jump into this list, you too can use the Boot Camp Challenge® app in the comfort of your own home! Click here to check it out!

Strategy number 1: Plan your workout either in the early morning or later evening.

The most effective way to brave the heat is to workout around the sun’s schedule. Try to plan your workout before the sun comes up, or when it goes down. The hottest times of the day are in the middle of the day. DON’T do your workout at this time! Either at the beginning of the week or the night before, plan your workout time and put it on your calendar. You will need to be prepared to either set your alarm a little earlier in the morning, or shift your schedule so you can get it in in the evening. Bonus tip: once you set the time, make it happen on time! Your workouts are important meetings you scheduled with yourself. Bosses don’t cancel.

Strategy number 2: Hydrate. Hydrate. HYDRATE.

Make sure you drink PLENTY of water before, during, and after your workout. Sweating dehydrates our bodies, and this process happens so much quicker in the heat. Make sure you are drinking plenty of water to keep your body operating at its best. And this will save you the headache later!

Strategy number 3: Look cool. (Wear sunglasses).

I’m going to be honest here. I pick my sunglasses strictly based on functionality. If they block my eyes from the sun, you better believe I will put them on my face unashamed. And this is probably why all my sunglasses have dents, scratches, and are anywhere from 3-5 years old. Yours can be fashion forward if that is important to you. Just make sure they work! Shield your eyes from the sun and protect them. They also help you to see when cars are coming your way. Stay alert, stay alive!

And strategy number 4: Wear sunscreen!

You would think this one would be an obvious one, buttttt I’ve seen wayyyy too many burnt campers to not put this on the list! Wear your sunscreen to protect yourself from the sun. Yes, you will smell like the neighborhood pool, but your sun kissed skin will thank you for not frying it off. You’re welcome!

So there you have it: 4 Ways to Workout in Any Temperature. If you found this to be helpful, we would love if you would share it with your friends. If you have questions or an idea for a future episode of BCC TV, leave us a comment and let us know! And if you haven’t already, subscribe to our channel so we can deliver new episodes to you every week.

Now get out there, and keep going for your goals on step at a time. Invest in yourself!

Hoo-Aah! Lori

[bootcampchallenge]

HOW TO TRAIN LOWER ABS

You’re at the gym.

You’re laying on your back with sweat pooling from your face and body.

And you’re looking up at your trainers face in disgust.

They just asked you to do ANOTHER abdominal exercise.

Don’t they know your abs are already on FIRE and they have no more juice to give?!

But your trainer says this is your last exercise, and you already know what would happen if you chose to argue, so you concede.

They asked you to put your legs up in the air, drop them towards the floor, and then pull them back up. And OHHH does it burn when you pull them up!

But you can feel the burning in the lower area of your abs, and since you know you want to strengthen that area, you battle through the last few reps before calling it a day.

And BOOM! You’ve just trained your lower abs, right?!

What if I said [INSERT BUZZER NOISE HERE]:  wrong!

You would probably want to reach through the computer screen and punch me in the face cuzzzz you were convinced that last set was critical to the success of getting toned lower abs.

Before you throw in the towel (or do damage to your computer screen), let me share with you that the last set of abs that you muscled through was not in vain. And it is training your abs. The truth we are going to talk about today is this: There is no such thing as an upper and lower ab.

WHAAAAAAT??!?!?!?!?!?!

It’s true.

The American Council on Exercise (ACE) performed an experiment in which they hooked up a machine and measured the muscle firing in the muscle called the Rectus Abdominis. They measured the firing in the upper area and lower area, and you know what they found? There is no real distinction between the two! When you contract the muscle, you engage the WHOLE thing.

Did I just blow your mind? You’re welcome ;)

When you train your abs, no matter where you feel the fatigue happening (the upper part or lower part) it is actually training the whole thing.

So then the question is, what are the most effective ways to train your abs? Here are a couple of our favorites:

1. The Crunch.

Lay on your back with your feet a comfortable distance from your bum. Rest your head in your hands with your elbows out wide. Gently lift the shoulder blades off the floor, drawing your ribs towards your hips, slowly lower to the ground, and repeat.

2. Reverse Crunch.

Laying on your back, place your arms next to your body on the floor. Elevate your legs into the air. While pulling your belly button to the floor, gently lift the hips off the floor, drawing your hips towards your ribs with a very small range of motion. Gently lower to the ground, and repeat.

3. Bicycle Crunch.

Lay on your back with your feet a comfortable distance from your bum. Rest your head in your hands with your elbows out wide. Gently lift the shoulder blades off the floor, drawing your ribs towards your hips, then twist your torso drawing your shoulder towards the opposite knee. Return back to center, and lower towards the ground. Repeat.

So now you’ve got it.

You know that there is no delineation between the upper and lower abs.

You now know that any of the ab exercises that target your Rectus Abdominis are engaging the whole muscle.

You’ve learned a fancy new word that you can brag about to your friends.

And lastly, you have some ab exercises you can add into your fitness routine to have strong abs.

BOOM!

Before you go, leave us a comment. Was this helpful?

Also, remember to subscribe to our newsletter to get awesomeness like this every week.

And lastly, share it with a friend if you found it valuable.

Have a most awesome, healthy, and happy day.

HOO-AAH! The BCC Team

[bootcampchallenge]

GET MOTIVATED

You put your suit and shades on.

You walk out to the pool.

And then the moment comes. It’s time to show your body off to the world!

How do you feel?

If you have been working hard, losing inches and body fat, and burning mega calories with Boot Camp Challenge®, I can venture to think that you feel GREAT about your body, regardless of your physical stature. If you are not feeling so hot, it might be time for you to get re-motivated!

What if we told you getting motivated only takes 2 minutes?

It’s true. The one most important thing you need to do, is simply: set a goal.

Whaaaaat?! Can it really be that easy? And the answer is YES. And it is. Here’s how you do it.

1. Determine your long term goal.

Are you going to try to fit into a cute little black dress you used to wear? Do you want to be able to chase your kids around without getting winded? Are you trying to get fit so it is easier for you to get up and out of bed in the morning? Set a long term finish line, make it tangible so you will know when you are there, and make sure it is tied to your value system.

2. Set a short term tangible goal.

It can be around anything! If your goal is around losing weight or getting fit, here are some ideas:

*go to the grocery store so you can plan your meals ahead of time.

*get a new pair of shoes

*Sign up for a fitness program (Bonus points if it is Boot Camp Challenge®. Hoo-Aah!)

*Schedule your workouts for the week

*If you have a trainer, call them up and tell them your long term goal for accountability.

3. Go DO the action you set.

Now, we aren’t talking rocket science here. Your goal isn’t just going to happen- you are going to have to actually do the work! Go do that 1 thing related to your goal. If you are reading this at work or in a place where you cannot physically go do the action, then write down the time when you will go do the thing. Then DO IT!

4. Check in 1 week later.

Accountability time. Set yourself a reminder, and check in with yourself this time next week. Did you do the 1 thing you said you were going to do? If yes, Hoo-Aah! You are on your way to achieving your goal, one step at a time. If no, what was the obstacle that got in your way? And how can you overcome that when you try again this week?

5. Repeat.

Continue this process of setting short term goals until you reach your long term goal. There are going to be many things that threaten to step in your way. Remember why you set the goal in the first place. And don’t stop working towards it until you achieve it.

Okay, your turn. Head back up to step number 1 and get started. Then comment below and let us in on your long term goal. Thanks for reading, watching, and commenting. Check back in next week for another episode of BCC TV.

Hoo-Aah!

The BCC Team

[bootcampchallenge]

HOW TO NOT SACRIFICE YOUR PROGRESS FOR THE 4TH

Hey BCC peeps!

Happy 4th of July! We know everyone likes a Holiday celebration, ESPECIALLY a Birthday celebration. Happy Birthday, ‘Merica!

And we also know how you like to eat and drink on a holiday.

Check out this week’s episode of BCC TV and we will share with you the following strategies:

How to make a healthy choice at a BBQ

How to choose a lighter cocktail

Which is better- mustard or mayo (hint: it’s not what you think!)

Hoo-Aah!

[bootcampchallenge]

THE BEST WORKOUT APP EVERR

Heyyy BCC peeps,

Do you want a way to continue to get your workout on while you are traveling and getting your summer on?

We have a solution for you.

It’s the Boot Camp Challenge app!!

So check out this week’s episode of BCC TV to see how it works (and Lors’ excited face), head on over to the iTunes store,  get your BCC app, and keep driving on with your fitness and wellness goals.

Click to download the app: https://itunes.apple.com/us/app/boot-camp-challenge/id462087518?mt=8

Hoo-Aah! The BCC Team

[bootcampchallenge]

Homemade Healthy Pizza

Heyyy BCC peeps!

Summer has arrived, and with it comes later nights and delicious foods.

What’s a healthy summer dinner idea?

How about a delicious and fresh and healthy pizza?!

And better yet, it’s kid tested and APPROVED!

This week’s episode of BCC TV is coming at you from our sister program Kids Kamp Challenge®. 

So tune in, then go make yourself a delicious homemade pizza and enjoy the beginning of a GREAT summer.

Hoo-Aah! The BCC Team

[bootcampchallenge]

The Swimsuit Ready Workout

Hey BCC Peeps!

Memorial weekend is upon us!

Firstly, thank you to all the vets who are serving or have served. 

Secondly, remember to thank a vet and give your loved ones an extra hug this weekend in memory of what this weekend stands for.

And thirdly, are you ready to put your bikini on this weekend and hang out in complete confidence of your hot bod?

If your answer is yes, a huge congrats to you. You’ve been working hard, and you’re awesome.

If your answer is no, that’s okay! We’ve got your solution this week on BCC TV.

We will give you:

Tips on how to make you feel confident in your suit

Exercises you can do now to tone up your abs and back

A cardio exercise to burn some extra calories

Tune in now!

And before you go, comment and let us know your fave memorial day activity!

Hoo-Aah! The BCC Team

[bootcampchallenge]

HOW TO WORK OUT WHEN YOU DON’T WANT TO

Heyyyyy BCC peeps!

This week on BCC TV, we have a MUCHO IMPORTANTO (that’s Spanish, right?) thing we have to talk about.

It’s your MOTIVATION.

WHATTTT?!

I know about half way through camp, the lure of your bed is overwhelming. How do you overcome the urge to stay home and not go to boot camp?

The answer is finding MOTIVATION!

Now, this video is NOT going to be a bunch of half naked people showing off their six pack abs (although I DO know that can be motivating for some).

What it IS going to talk about is what drives you.

This week on BCC TV, we are going to talk about that thing that makes you want to get out of bed in the morning and get yourself to camp.

Check out this week’s episode, and then leave me a comment and tell me what your motivator is :)

Hoo-Aah! The BCC Team