Jun
26

What’s the secret?

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This past weekend I attended the Fitness Revolution National Convention in Louisville, KY. It’s a great time to connect with other fitness professionals who are on top of their game. It’s a chance to learn what others are doing to make working out a great experience and get great results!

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The theme of the convention was Power Of The Process.  Breaking down things that seem complicated or overwhelming into simple steps.

It’s really the same for reaching your fitness and fat loss goals. Get good at the basics. That’s what the Power Of The Process is…getting good at the basics. At Flemington Boot Camps, we realize everyone has a journey and it starts with mastering the basics, which may not seem so basic sometimes.

There’s really no need to take a pill of raspberry ketones or whatever is the latest craze on TV, when you don’t eat breakfast regularly and wine is a staple.

In her article 10 Mistakes Women Make With Diets on T-Nation, Dani Shugart breaks down “the basics” and blows up some myths, too. It’s worth the 10-15 minutes to read (or 5 if you’re a fast reader).

 

———–>>>> http://www.t-nation.com/diet-fat-loss/10-mistakes-women-make-with-diets

This past weekend I attended the Fitness Revolution National Convention in Louisville, KY. It’s a great time to connect with other fitness professionals who are on top of their game. It’s a chance to learn what others are doing to make working out a great experience and get great results!

 

The theme of the convention was Power Of The Process.  Breaking down things that seem complicated or overwhelming into simple steps.

 

It’s really the same for reaching your fitness and fat loss goals. Get good at the basics. That’s what the Power Of The Process is…getting good at the basics.

 

There’s really no need to take a pill of raspberry ketones or whatever is the latest craze on TV, when you don’t eat breakfast regularly and wine is a staple.

 

In her article 10 Mistakes Women Make With Diets on T-Nation, Dani Shugart breaks down “the basics” and blows up some myths, too. It’s worth the 10-15 minutes to read (or 5 if you’re a fast reader).

 

———–>>>> http://tinyurl.com/10-Mistakes-with-diets

In the end, there’s no secret.

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May
21

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http://www.immerwachsen.com/2013/05/07/strawberry-ice-cream-coconut-milk/

Strawberry Ice Cream

 Strawberry Coconut Ice Cream

Ingredients:
2 cans coconut milk
6 ounces frozen strawberries OR 1 ½ cups fresh strawberries
1/3 cup raw honey
Using only the fat* from the canned coconut milk, blend all ingredients.

Instructions:

There are several ways to freeze the ice cream base, and there are several ways to process the ice cream.
Freezing and processing options:

-Freeze ice cream base in ice cube trays. Once frozen process in a food processor until creamy.
-Freeze ice cream base in ice cube trays. One frozen press through a Champion Juicer.
-Pour ice cream base into a bowl and stir occasionally as it freezes. Eat as soon as it reaches a thick consistently.
-Pour ice cream base into a large shallow dish (like a casserole dish). Once frozen scrape the solid mass with a fork until soft enough to serve.
-Freeze ice cream base in popsicle molds.
-Use an ice cream maker.

*Canned coconut milk will separate into fat and water. Do not shake the can and you will be able to remove the fat from the can while leaving the water at the bottom. You will need 2 cups of coconut milk fat for this recipe.

Categories : Nutrition, Recipes
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Apr
16

Kale and Fruit Salad

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This is a delicious recipe that comes from  Debbie Tyler of Bright Eyed Health. Debbie is a raw food chef and I recently had this salad. What a great way to get into the freshness of Spring!

 

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Ingredients:

1 bunch kale

1/2 cup strawberries, sliced

1/2 cup mandarin orange segments (packed in juice)

1/4 cup chopped walnuts

Sesame seeds to garnish

 

For Dressing:

1 tablespoon red onion, minced

1 large lemon, juiced

1 teaspoon lemon zest

2 teaspoon Dijon mustard

1 teaspoon honey

1/2 teaspoon salt

1/4 teaspoon pepper

2 tablespoons water

1/3 cup olive oil

 

Directions:

Prepare the kale: Pull curly leaves off of the stem, discarding the stem. Rinse kale in large bowl of cold water. Dry with salad spinner or paper towels. Chop the kale into 1/2 inch pieces and place in large salad bowl.

Prepare the vinaigrette: In a medium mixing bowl, combine the onions, lemon juice, lemon zest, mustard, honey, water, salt and pepper. Using a wire whisk, slowly drizzle in the olive oil while mixing to emulsify properly.

Drizzle 3-4 tablespoons of dressing over kale. Using your hands, massage the kale for 1 minute or until it begins to wilt. The combination of the acid from the lemon juice, salt and the heat of your hands will tenderize the kale leaves. Taste and add more dressing as needed. You may have some dressing left over. It’s great on lettuce, too!

Add the strawberries, oranges and walnuts and sprinkle sesame seeds.

Enjoy!

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Apr
07

Memorial Day Meltdown 28-Day Challenge is ON!

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Check out the tab above!

Flemington Boot Camps is offering YOU a way to get started!

Check out our latest challenge!

Memorial Day Melt Down 28 Day Challenge

 

In good health,

 

Marie V. Ande

 

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Mar
28

Cilantro Chicken Nuggets

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Cilantro Chicken Nuggets

Ingredients

For the nuggets
  • 1lb ground chicken or ground turkey
  • 1 egg, whisked
  • 1 bundle of cilantro, chopped (the more, the better!)
  • 3 scallions, chopped
  • 2 teaspoons sesame oil
  • ½ cup Coconut Flour
  • ¼ teaspoon ginger
  • salt and pepper, to taste
  • 1-2 tablespoons Coconut Oil
For the dipping sauce
  • ¼ cup Coconut Aminos
  • ⅛ cup white wine vinegar
  • 1 tablespoon ground stone mustard (from the bottle/container-not powder)
  • 1 teaspoon Raw Honey

Instructions

  1. Mix all of your nugget ingredients together: ground chicken, egg, cilantro, scallions, sesame oil, ginger, and salt and pepper.
  2. Now heat up a large skillet under medium heat and add 1-2 tablespoons of coconut oil.
  3. Place your coconut flour in a shallow bowl.
  4. Make small balls from your nugget mixture, “nugget sized” and place each nugget in the coconut flour (being sure to only lightly dust the nuggets) then place in your skillet.
  5. Use a spatula to slightly flatten out each nugget. It only needs just a little press down.
  6. Cook on both sides for 5-7 minutes or until cooked through.
  7. While your nuggets cook, mix your dipping sauce ingredients together.
  8. Once your nuggets are done cooking, dip those little guys in the sauce and eat those grown up nuggets up!

Print

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Mar
11

Get phenomenal results TODAY!

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How does one get phenomenal results today? You get these results by taking action on one small thing…today.

 

Have you ever thought to yourself “I’m going to lose 10 pounds over the next couple of weeks. All I have to do is X, X, and X.”? A couple of weeks go by and your pants are still too tight.

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 Instead of making some grandiose statement about all the things you won’t eat and how you’ll start to exercise every single day until the 10 pounds comes off, set yourself up for success by doing the following:

 

  1. Change ONE small thing and do it day in and day out (or week in and week out). Some examples are: commit to exercising three times per week, take a high quality whole foods multi-vitamin every day, get to bed by 10:00 p.m. every night, eat breakfast every day or give up coffee.

 

It’s the small things, when added up over a long period of time, will have a BIG impact on your health and fitness.

 

  1. Find and receive support. Someone has to have your back when you begin to slip into old patterns.  Enlist the help of someone with knowledge who can hold you accountable and is non-judgmental. Usually this person is an expert, but sometime it can be a friend, co-worker or mentor.

 

 

It’s not impossible to achieve real results quickly.  In fact, I’ve seen FAST RESULTS many times with my clients! Decrease in body fat, having more energy, less bloating, and smaller waist and hip measurements in as little as three weeks, however, the longest lasting results I’ve seen are those who are willing to commit the time and effort to make small changes over the course of time. Those with the most success at fat loss and improved health consistently practice “new” habits (by the way, this includes how they think and what they say to themselves).

 

Action Steps:

  1. Make a list of what you know needs to change. Pick the easiest one, the one thing you know you can do and do it – every day (or every week).
  2. Find someone to hold you accountable, teach you what you don’t know and who can coach you through the steps.
  3. Sign Up for Flemington Boot Camps Sprint To Spring Break so you get the support you need! ;)

 

 

 

 

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Mar
05

What’s Your Self-Talk?

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Do you monitor your self-talk?

What comes out of your mouth goes right back into your ears and straight to your subconscious.

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Do you tell yourself that your body is a temple or do you say “I’m fat”?

How many times do you have to hear yourself say “I’m fat” before you start living and eating like a person who is fat?

Does this sound harsh? Sorry, but I’ve been there and I know many women who are there now…looking in the mirror and seeing only the fat on the body.

Today is the day you change what you are saying about yourself!

Try one of these:

“I’m beautiful”

“I’m strong”

“I have gorgeous skin”

“My hair is thick and shiny”

“I’m a loving person”

“I’m a great friend”

“I work hard and am happy to do so”

“I’m generous”

“God/my husband/my children/my mother/etc. loves me no matter what”

“My body gets me where I need to go”

Or, find your own new mantra that will replace a negative or the unsupportive self-talk you have now.

 

Whatever you view yourself as, you will become.

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Feb
11

Recovery & Rejuvenation Workshop March 1, 2014

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“Who Else Would Like to Learn How to Use A Simple Fitness Tool To


Achieve More Flexibility and Get Rid Of Tight, Sore Muscles and Stay


Healthy and Feel Rejuvenated?

foam rolling t-spine

 

Foam Roll Hams

 

 

 

Flexibility Training With A Foam Roller Is More Than Just Reaching Down To Touch Your Toes…

  • Foam Rolling Impacts The Muscles At A Deeper Level
  • Foam Rolling Helps You Become Less Stiff and More Mobile
  • Foam Rolling Decreases Pain
  • Foam Rolling Breaks Up Scar Tissue And Adhesions That Are Holding You Back
  • Foam Rolling Can Be Used To Strengthen Your Core and Low Back
  • Foam Rolling Improves Life Function!

“Now’s Your Chance to Learn How to Use This Incredible Exercise Tool and Discover the

Beautiful, Healthy

and Fit Body Inside You!”

And That’s Only ONE Tool!

 

Flemington Boot Camps Personal Trainer and Professional Fitness Coach,

Marie Ande, will

show you other “mini-massage” tools that are

readily available and EASY to TRAVEL with.

 

 

We will ALSO Cover:

 

  • How Your Nutrition Is Stressing You Out

  • Better Sleeping Tips So You Recover

  • Tips For Stretching At The Office Or Hotel

 

Who is this workshop for?

 

  • Desk Jockeys – those who sit at a computer or in a car for long periods develop muscle tightness particularly in the upper back and neck region and sometimes the low back.
  • People Who Workout – you tend to push yourself during your workouts and a weekly visit to the massage therapist just isn’t happening.
  • Type A Personalities – You’re always on “GO” and you never give your body a chance to rest and the stress is breaking your body down. You feel stiff and painful or get sick and can’t shake it. Perhaps you get headaches regularly.
  • Weekend Warriors – either in a sport/recreation, at the gym or extra chores around the house, you need to recover from hours of irregular, yet heavy, loads of work that your body just isn’t used to!
  • Athletes – young and not-so-young athletes do repetitive motions and postures that leave the body imbalanced, stiff and tight feeling.

 

Date: Saturday, March 1

Time: 9:00 a.m.-10:30 a.m.

Location: 13 Stangl Road, Flemington

EARLY REGISTRATION SPECIAL by February 22, 2014

after February 22, the price goes up by $10


Rejuvenation & Stretching Choose from the Drop Down Menu



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Feb
11

Success Story!

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“I always considered myself a fit person so when my friend invited me to participate in Marie’s 6 week back to school body transformation contest I thought why not, it will be fun.

The boot camp it great. It is fast paced and before you know it you are done and you feel great. Marie tailors the exercises to meet every bodies fitness levels. You start seeing results in no time. In just a few weeks my husband said “hey yours arms aren’t as jiggly any more.” It seems like a little thing but I can’t tell you how great that made me feel!
I know I don’t have good eating habits, but even the smallest changes make a big difference and Marie is great about talking you through all your food issues and helping you make changes that work for you.
At the end of 6 weeks I had lost almost 10% of my body fat and increased my lean mass by almost 3%.  It was amazing how quickly I saw results. The best part was the results were over my ENTIRE body. That is what is great about boot camp.
I work, have a family and go to school. It is important to find the time for yourself. It is easy to make excuses, we all have them. Every day before I go and work out, I am trying to talk myself out of it the entire time, but I don’t, and I go, and boy am I happy I do.
The ladies that go to Flemington Boot Camps are friendly, welcoming and supportive. That makes it so much easier to get yourself there each day. I would highly recommend this program to anybody looking to improve how they look and feel. You won’t regret your decision.”
Karen Erenberg
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Feb
01

Get Up and Go Guacamole

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It’s Super Bowl weekend and my friend, Csilla Bischoff of ShiningHealth.com, came up with a great list of healthy snack options.

Here’s one of them.

Get Up and Go Guacamole
Prep time:
6 minutes
Cooking time:
0 minutes
Yields:
2 people
Ingredients:

2 ripe avocados, mashed
4 scallions (spring onions), thinly sliced
2 cloves garlic, crushed
3 tbsp fresh lemon juice
1 tbsp lime juice
1 small handful coriander leaves, finely chopped
Celtic salt & black pepper to taste

Directions:

Place all ingredients in a bowl and season with a little Celtic salt and freshly ground black pepper. Mix everything together thoroughly, cover and refrigerate until ready to serve. Serve with raw vegetable sticks or over a salad.

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