Boot Camp Babes

Summer Squash Salad

marnie — Fri, 24 May 2013 14:00:10 +0000

This weekend we held the 3rd Annual Boot Camp Babes Family picnic! It was a great event with fun had by all. One of the highlights (for me) was the Summer Squash Salad that Jan brought. It was healthy, crisp, and clean tasting (and totally delicious). Believe me, I was not the only one raving about it. If you need something to whip up on a hot summer night or bring to a picnic, this is a perfect choice

3 tablespoons whole almonds
1 pound summer squash (a mix of green and yellow)
2 1/2 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
1 minced garlic clove
Kosher salt and freshly ground black pepper
Baby arugula
Pecorino or Parmesan Cheese (shaved)

Roast almonds and coarsely crush. Meanwhile, trim the ends off summer squash. Using a vegetable peeler or mandolin slicer, thinly slice the squash lengthwise into strips and transfer to a large bowl.
In a small bowl, whisk together extra-virgin olive oil, fresh lemon juice, minced garlic clove, and kosher salt to taste. Pour dressing over squash. Let stand for a few minutes, then add a few handfuls of baby arugula. Shave a little Pecorino or Parmesan over the squash and toss. Season with kosher salt and freshly ground black pepper. Garnish with the crushed almonds.

You can also find the original recipe at Bon Appetit

Sunscreen – Beneficial or Detrimental?

marnie — Wed, 15 May 2013 22:25:15 +0000

Every day we’re out in the sun running, taking Boot Camp classes, playing with our children, simply walking from our car to our destination. We lather up in sunscreen … it is Arizona after all. But, how safe are these creams and sprays? Here are nine facts about sunscreen you may have never known (I know, I didn’t!):

1. There is not a consensus of clinical evidence that sunscreen prevents skin cancer.

Scarey, but true. The FDA allows sunscreen makers to advertise a decrease in the risk of skin cancer and sun-related skin aging, but there is little evidence to support it. The International Agency for Research on Cancer recommends clothing, hats, and shade be the primary barriers to UV radiation (IARC 2001a).

2. There are a bunch of high SPF products – but are they better?

The FDA has proposed banning products with SPF ratings higher than 50 since it is misleading to the costumer since there is no evidence backing the high rating is truthful. Scientists fear that high SPF sunscreens will tempt people to stay in the sun longer, suppressing sunburns, while upping the risks of other kinds of skin damage.

3. Too little sun exposure reduces Vitamin D.

Since we live in Arizona, a shortage of sunshine seems unlikely, but even a SPF 10 sunscreen doesn’t allow those important rays to get through. Most people require 10-15min of unprotected sun exposure each day to facilitate Vitamin D production, a key component in strengthening bones and the immune system, reducing the risk of various cancers (including breast, colon, kidney and ovarian cancers) and regulating at least a thousand different genes governing virtually every tissue in the body (Mead 2008).

4. There is some evidence that sunscreens may increase the risk of some forms of skin cancer for some people.

Inexplicably, some researchers have found an increased risk of melanoma among sunscreen users, leading scientists to speculate that either sunscreen users stay out in the sun longer and absorb more radiation overall or that sunscreen chemicals break down in the sunlight releasing free radicals. Regardless, all major public health agencies still advise using sunscreens, but stress the importance of shade, clothing, and timing.

5. A common sunscreen ingredient, Vitamin A, may speed up cancer development.

A form of Vitamin A (retinyl palmitate) is added to 25% of all sunscreens as an anti-oxidant that slows skin aging. However, an FDA study has found that retinyl palmitate may speed up the development of skin tumors and lesions in the presence of sunlight (NTP 2009). The FDA data is preliminary, but in the meantime, EWG recommends that consumers avoid sunscreens with vitamin A (look for “retinyl palmitate” or “retinol” on the label).

6. Skin damaging byproducts of sunscreens.

While sunscreens are effective at preventing sunburns, they are far less effective at limiting free radical damage. The SPF rating may range from 15-50, but the equivalent “free radical protection factor” is closer to 2. With too little sunscreen or infrequent reapplication, sunscreens can cause more damage that UV rays on bare skin. Increased standards for UVA protection would reduce this concern.

7. Nanomaterials or potential hormone disrupters.

A perfect sunscreen would block UV rays that cause sunburns, immune suppression, and free radicals, stay effective for several hours, not form harmful ingredients when degraded by UV light, and smell and feel pleasant. However, there is currently not a sunscreen that does all that. The two major choices are between “chemical” sunscreens, with inferior stability and possible hormone disruption, or “mineral” sunscreens, which contain nanoscale particles of zinc and titanium. The EWG recommends mineral sunscreens as the safer choice, but for consumers who don’t like mineral products, it is strongly recommended to avoid using the hormone disruptor oxybenzone on children due to penetration and toxicity concerns.

8. Europe’s better sunscreens.

Until the FDA approves additional sunscreen chemicals and lifts restrictions on combining certain active ingredients, strong UVA protection will be scarce in the US. Sunscreen makers in Europe have more formulation options based on approved chemicals and therefore, many more UVA filter options.

9. Gaps in FDA protection.

Finally, misleading claims like “sunblock”, “waterproof”, and “sweatproof” have been banned by the FDA, but they still allow almost all sunscreens to use the label “broad spectrum” without any strong UVA protection standards. There are also no plans to consider the evidence of hormone disruption or Vitamin A risks, and no requirement for sunscreen makers to measure sunscreen stability.

For more a more in depth explanation of these facts, check out the EWG website.

Personally, I try to use shade and Astaxanthin more than sunscreen, when possible. We obviously live in a place where sunscreen is required, but try not to rely on sunscreen alone.

UNLIMITED 6 Week Summer is Back

marnie — Thu, 02 May 2013 07:15:28 +0000

Back by popular demand …
UNLIMITED 6 WEEK SUMMER!!!

With the kids home, vacations planned to escape the summer heat, and countless BBQ’s to attend, we want to give you the most flexibility possible to fit those workouts in around your busy summer schedules.

We’re keeping it simple and affordable:
6 Weeks UNLIMITED for $199
6 Weeks UNLIMITED (only early and night classes) for $149
6 Punch Pass Summer Cards for $85 or $160, if you buy 2 (they expire Aug 1)

***CHILDCARE***
- you get 6 weeks of childcare for the price of 4 weeks ($10 for the first kid, $5 for each additional, up to 4 kids)
- you must let Marguerite know by Friday of the previous week what classes you will attend, if bringing kids

Classes run:

June 10-28

a break for Independence Day

July 8-26

For more information, please contact:
Marnie Wong
p 480-788-9FIT
marnie@bootcampbabes.com

Congratulations to the Mile-A-Day Champions!!!

marnie — Wed, 01 May 2013 14:56:05 +0000

To all who finished every mile of the Boot Camp Babes April Mile-A-Day Challenge…
CONGRATULATIONS!!!!

During the month of April you just ran more than a marathon, you’ve created a new habit, and you’ve inspired others along the way. You should be proud. Keep running, keep smiling, and keep challenging your limits!

Outstanding Babe of April 2013 … Jenn!!!

marnie — Fri, 19 Apr 2013 18:44:57 +0000

From time to time, we like to recognize a Babe who Stands Out. We look for someone who displays heart, happiness, and makes a change in themselves or helps others to make a change. For April we would like to introduce Jenn! She is always at class with a positive attitude and 100% effort and she has come so far since the day she started with Boot Camp Babes. We are very proud of her and inspired by the changes she has made in her life. For being named Stand-Out Babe, Jenn also receives a free photography session with Megan Resch and a $60 product credit! Congratulations Jenn!!!

How has Boot Camp impacted your life?
I can’t even begin to explain how Boot Camp has changed my life! I HATED to exercise before I started to come to Boot Camp Babes. Over the last year and a half, I have learned to enjoy exercise and make it a daily part of my life. I feel stronger, can breath easier, can lift more, have more energy, and enjoy being active. I like to race my kids now and would never have even attempted doing that before.

What changes have you seen in yourself, physically and/or emotionally?
I feel more balanced emotionally since starting Boot Camp Babes. When I started back up last October, I had a 3 month old. I was dealing with some post-partum issues and BC really helped get my hormones regulated again. Aside from the wonderful mental benefits, I have lost 75lbs since starting Boot Camp Babes last October. I had to get rid of all of my old clothes because nothing fits anymore.

How did you find out about Boot Camp Babes?
My mother-in-law is good friends with the previous owner of Boot Camp Babes, so Andrea invited me to try it out. I attended for a couple of months and then found out I was pregnant and moved to CA for six months. After I moved back to AZ and had the baby, I contacted Jamie and started attending Boot Camp Babes again.

Outside of Camp, what do you do? Do you work, are you a mom, volunteer, hobbies etc.
I am a stay-at-home mom. I change diapers all day, give baths, cook countless meals, do laundry etc. I love being home with my kids but it is definitely the hardest job I have ever had! I also volunteer at the kids’ school and our church. I also enjoy singing and sing in our church music group.

Let us know a little bit about your family.
I have a wonderful husband and have been married for 13 years. He is truly the love of my life. My husband owns a Collection Company in Mesa. We have a ten year old daughter, a four year old daughter, and a 17 month old son. We live in Chandler.

Where did you grow up?
I grew up in Tempe, AZ mostly, but lived in San Diego for a few years.

What is your favorite exercise at camp?
No exercise is my favorite….I HATE Burpees and Ninjas (kidding!) Actually, I really enjoy pretty much everything, but running. It is still hard for me to run, but I feel a great sense of accomplishment when I am able to run the lake or the hill without stopping. A year and a half ago, I couldn’t even run to the base of the hill without stopping. Each day, I am finding out how much more I can do. Jamie and Apryl have always been super helpful in modifying exercises so that I can participate and not hurt myself. Now, I can do most of the exercises without modifications and that feels great.

Do you work out outside of camp? If so, what do you do?
Yes, I walk, jog, and occasionally hike.

Do you have a motto that you live by?
“Do small things, with great love.” – Mother Teresa

Tell us something fun and/or insightful about you that others wouldn’t already know.
I like to make lists. I really enjoy marking things off as “completed”. I operate best under stress and I hate to be bored. I tend to over schedule activities and things and always think I have more time than I actually do which is why I am late to everything.

Anything else you would like to add?
I would like to thank all of the ladies and trainers for their kindness and encouragement. When I started Boot Camp Babes, I was so afraid to be the fat girl among so many healthy and beautiful women. I knew that I wasn’t going to be able to keep up with everyone and I was scared. Everyone was so kind and encouraging. No one ever made me feel bad for slowing them down. I don’t think I would have kept up with Boot Camp if it wasn’t for the women. I don’t like to go to the gym myself. But I really enjoy having other women to talk to and complain about food or exercise or kids while doing something great for my health. I have learned so much about myself and what I am capable of because of Boot Camp Babes. Jamie and Apryl have been so encouraging and are always willing to answer my questions about exercise or nutrition. But mostly, they are kind women who really enjoy being out there and make it fun. I never thought that I would enjoy exercise and can honestly say now that I do. Thank you!

*** If you know someone at Boot Camp Babes who “Stands Out”, feel free to nominate them by emailing marnie@bootcampbabes.com with a description of why***

Boot Camp Babes Mile-a-Day Challenge

marnie — Tue, 02 Apr 2013 03:16:30 +0000

Introducing the Boot Camp Babes Mile-a-Day Challenge!

We challenge you to walk or run at least one mile every day for the month of April. Since today is April Fool’s Day, you get it as a freebee.

Rules:

- Starting April 2, 2013, ending May 1, 2013
- walk or run 1 mile every day
- if you need to break it up into half miles, do it!
(we had a 1/2 mile assessment, so you know how far to go)

1-3-5 Policy
– miss a day, the next day you have do to 3 miles
– miss 2 days, you have to do 5 miles
– if you get overwhelmed by the days you missed … start over!

- run before or after class, run on a treadmill, walk with your family after dinner, run first thing in the morning … just get it done!
- harass… ahem…I mean, encourage others to join in
- mile = (s)mile … you must smile at people you run by, or if you’re on a treadmill, just smile (thank I ♥ to run for this awesome idea)

We’re headed into summer and your opportunity to run will be limited to treadmills and ungodly hours soon – take advantage of Spring while it’s still here!!!

Above all, just run!!!

Good Friday Kids Camp

marnie — Tue, 19 Mar 2013 23:27:45 +0000

Even though the kids were just off for Spring Break, they have another day off for Good Friday! If you watch The Biggest Loser, you know that they challenged America to get moving and get your kids moving too, so we’re offering you the chance to do just that.

IT’S KIDS CAMP!!

They’ll get a mini-sized Boot Camp workout from Marnie and as a bonus, you’ll get some tips and tricks on healthy, nutritious, and fun ways to feed them from Jamie! All kids aged 4-10 welcome, $10 for the first child and $5 for each additional sibling, and the nutritional info is a free added bonus (plus $5 if you’d like to add the BCB kid’s recipe booklet). The class will be held at Veteran’s Oasis Park, 9:30-10:30am on Friday, March 29. Please sign up by RSVPing to Marnie or Jamie by Wednesday, March 27.

What goes through the mind of a skilled marathon runner?

marnie — Mon, 11 Feb 2013 14:00:11 +0000

As many people know, our resident running expert, Apryl Campbell, just completed her sixth full marathon in January. Apryl is an amazing runner and an inspiration to so many Boot Camp Babes. Have you ever wondered what goes through her mind as she runs 26.2 miles? Is she super human? No, she has the same stresses and insecurities as any runner does, she just moves much faster as she thinks about it Here is your one time pass into the mind of Apryl Campbell:

“Hi, I am Apryl, a 37 year old wife and mother of two. I am also a self coached marathon runner, decreasing my time by 15 minutes since my first, the Chicago marathon at age 24. I have run six full’s and qualified for Boston six times. Six races in 13 years is not all that impressive, but for me marathon recovery is almost more mental than physical. I want to take you in my head through P.F. Chang’s Marathon.

I have put in my training and have the experience, because of this I am able to sleep the night before. Lucky for me my very supportive husband is driving me to the starting line. I wake up and eat the usual pre race bagel & cream cheese. Not my favorite brand, but it will be ok. We get in the car & go. No good music in the car, maybe running with an iPod wouldn’t be such a bad idea after all. At least I’d have some pump me up music.

Awesome, just park at this meter & stay in the car while I use the bathroom. Ok, lines are a little longer than I thought, but no need to panic, plenty of time. Great, weird guy in front of me starts talking. Using this as a training run for Boston. How do you run more than one per year, let alone 3 months apart? Please line go faster.

Back to car. We all get out & walk to line. I do something new, what am I thinking? You don’t do something new on race day, oh well. I always run out of energy so I am eating this waffle thing. Not just something new, but food related. Dumb. Don’t panic.

Strip down; pose for pick, heartwarming pep talk from husband. “Don’t f… up the first 3 miles.” Thanks. I get in my corral; we are close to the starting line so I take a pic. National Anthem, weird dude from bathroom. In fact surrounded by dudes. Hope it stays cool & they remembered deodorant. The race starts.

It is ok that people are passing me, this is my race. Wait, wait, wait, no way can that person beat me. Focus on YOUR race Apryl. Beep, 7:30 is ok. Pace is in range, 25.2 to go. Did I really just almost trip on that-nothing thing? I really need to work on picking my feet up.

Ok, mile 3 done, still where I need to be. Why is that lady on the corner giving me the up down? Why is she yelling go Apryl? My name is not on my bib this time. Umm?

Coming up on 5, good Brian & the kids will be here. 5.5, uh where are they. 5.75 better get my GU out so he knows I am fueling. Ah there they are. Don’t feel guilty, I told them I can’t waste energy high fiving.

Awesome burps from the GU. Maybe it was the water at that station. Hey there is that lady yelling at me again. Oh it is Joy, her husband must be running. Ok, well no I don’t to be passed by him.

Running down Camelback, I really like Phoenix. Really happy we moved here, this course is awesome. Plus I would have had to get up super early or stay downtown if I was running Chicago. No this was a good choice as my marathon to do twice.

Hey, Brian & the kids again. He better not try to go to 23, they will miss the finish. Good music around mile 10. There is Joy again.

Ah turning the corner, coming up on 12. Still not recovered from GU burps, let’s try some fruity chews instead. Nice.

12 to 13 is a nice decline. Plus the crowd is great, I feel like I am flying. Hey, is that Jen?? It is. Oh there is Brian, I am actually going to use energy and tell him she is there.

Mile 13, 7:06. Noooo too fast. Don’t panic! It will be fine.

Half point, 1:38.24, oh my god!! I am under my goal by a minute and a half. I could finish in the teens. 3:18’s would be awesome. Giddy up!! What, $10 for Brunch & Beer at OSHO. I’ll ask the guy next to me why we are running when we could be there. He is not amused. I should beat him.

Who is yelling my name over there? I need hurry and get back so I can see.

Where do we turn around, seriously? Oh, Arcadia Farms I want to eat there, it makes me think of Heather. Finally turning around. Pick your feet up over the chip mats. Geeze.

Coming to 18 4 seconds off pace, more GU. There will be water soon; I just put it in my mouth now. Oh, it is Patty! I am so happy she recognized me! Where is that water station? GU without water is just torture.

Water finally; here is mile 19, dang it. Over pace by 6 seconds. Don’t panic! Ok last time to see the family before the finish. Oh there is Joy; I tell her it is getting harder.

Beep, 7:38 at mile 20. Ok on pace. Lots of people yelling for me here. Girl power, so 90’s. but it is very nice to hear.

21, 22, both over but still in the 7:40’s. Hanging on better than last year. Why does this race not end at 18 miles? Are there 18 mile races? I’d do that.

Oh turning the corner, wind will be at my back. Why are my legs stopping? Really??? Go. Just move. Beep 8:05. Damn it!! Think, why do I do races that make me do math? Math is worse than running. Ok, I still am ahead by 1:15. I can still be in the 19’s.

Are you kidding me? The half marathon is diverted under this hill while I have to run it. Um haven’t I already run 23+ miles???? Now you put a hill here, AGAIN??? Why, why would you do this??? Beep 8:05, again. Must get back under 8.

Last water station? There are two miles, someone is going to die. It is only going to get hotter.

Beep 8:03, ugh!!!!! Where is the finish line??? Come on.

Mill Ave Bridge. Hate it. Tempe Town Lake, gross. Really camera guy? Do I look photo-friendly right now? I mean the inside neck of my shirt has been a Kleenex the last 3 hours. I probably have spittle in my hair & crusted to my face.

Beep, 7:59. Ok back under 8, but the teens are gone if I can kick it into gear. Where are my gears??? I see the finish. Why can’t I run faster????? I hear the girls. I am so happy they stayed!

Here comes the mat. Stop. 26.26, stupid extra .06. I need to run straighter. 3:20.23. 3:20 was my goal. In my opinion that means up to 3:20.59. I hit my goal, but I am so angry at losing those two minutes.

My head is killing me, I can’t see straight. Please help me. Wait, get my medal first. Why is the med tent so far from the finish??? I need to take my hat off. Sit here a few minutes, drink some Gatorade.

Oh Jamba. My favorite post race treat at Chang’s. Dang it, why did I grab one with banana?

Relieved to find family. See friends. Give away my beer coupon, which is just crazy!! See the mental anguish these things cause?

Wallow in my disappointment for a week. Doughnuts rock!

Get over it. I set a goal & I hit it. Accept my time or try again. Quit crabbing about could of, should of, would of & be proud.

I am proud. For putting in the work and finishing what I set out to do.”

Way to go Apryl, we are so proud of you!!!

Veggies with Breakfast

marnie — Fri, 01 Feb 2013 15:52:20 +0000

Part of a healthy diet includes vegetables, and lots of them. The key to adding vegetables to your diet is variety so that you expose yourself to a multitude of vitamins and minerals. Most people have a hard time getting veggies into their breakfast, so here is a little recipe I came up with after making some delicious Asian meatballs the night before. The meatballs called for a chopped veggie mix and I didn’t bother reading all of the ingredients before I chopped these up, so I had a bowl full of extra this morning.

Some shiitake mushrooms, onion, sweet potato, and cilantro cooked up in coconut oil.

After cooking these up I simply threw some eggs in there and stirred it all up into a savory, sweet breakfast masterpiece. Finish it with a little parsley or cilantro garnish and some Sriracha hot sauce and you’ve got a Paleo veggie breakfast of champions.

Ingredients

1 TBSP coconut oil
4 medium fresh shiitake mushrooms, minced
1/8 chopped onion, minced
1/4 cup minced sweet potato
1 TBSP minced cilantro
Salt and Pepper, to taste
2 Eggs, well beaten

Directions

Finely mince the mushrooms, onion, sweet potato, and cilantro and toss it all into a large bowl with salt and pepper.

Add the coconut oil to a hot frying pan and once melted, add the veggies. Cook until onions are translucent and fragrant.

Beat the eggs well and add to the veggie mixture, cooking on medium heat, until eggs solidify.

Serve with cilantro garnish and hot sauce.

Enjoy

The original inspiration from Nom Nom’s Paleo

Fueling Up for the Big Hike

marnie — Fri, 25 Jan 2013 20:55:55 +0000

There is a group of Boot Camp Babes that are off to hike the National Trail at South Mountain tomorrow. We need to fuel up for the event, so I made this little dish today for lunch and it was delicious, full of protein, and full of fiber!!! Plus, since it’s loaded with Folate, we’ll also be looking younger and more beautiful while we hike

Chia Lentils

Ingredients

1 TBSP coconut oil
1/2 large white onion, chopped (4 oz.)
1 TBSP minced garlic
1 TBSP minced fresh ginger
1 tsp turmeric
1 tsp cumin
1/4 tsp ground cardamom
1 TBSP chia seeds
1 cup water
1 cup organic chicken or vegetable broth
2 cup(s) lentils (I bought the pre-cooked ones from Trader Joe’s to cut down the cooking time)

1 cup fresh tomatoes, salted and drained
2 TBSP chopped cilantro
Optional: chopped jalapeno peppers or Sriracha sauce

Preparation

Heat oil in large saucepan.
Add onions and saute until lightly carmelized.
Add cumin , cardamom, garlic, and ginger, and saute 2 minutes.
Add remaining ingredients (except tomatoes and cilantro), bring to a boil, reduce heat to low, cover, simmer, stirring often, until all lentils are tender, about 15 minutes (or less…with the pre-cooked, it only took 5-10min).
Serve with tomatoes, cilantro, and peppers or hot sauce
Enjoy

Original inspiration by YouBeauty.com