40 Days of Holiday Workouts: Day 38

3 min:  Warm up
3 min:  Stretch

10 Row Boats
10 Flutter Kicks
10 Sit-ups
10 Crunches
10 90 degree Fire Hydrants (each side)
(repeat 5x)

10 Bicycles
10 Up & Outs
10 Butterfly Crunches
10 Kick Back Fire Hydrants (each side)
(repeat 5x)

3 min:  Cool down
3 min:  Stretch

40 Days of Holiday Workouts: Day 37

3 min:  Warm up
3 min:  Stretch

15 min:  Run  (fast pace)
20 Forward Lunges
20 Reverse Lunges
40 Sit-ups
25 Push ups
15 min:  Run (fast pace)

3 min:  Cool down
4 min:  Stretch

40 Days of Holiday Workouts: Day 36

3 min:  Warm up
3 min:  Stretch

10 Squat Jumps
20 Sit-ups
1 set of Suicides
(repeat 5x)

10 Burpee's
10 Push ups
(5) 10 sec Sprints
(repeat 5x)

3 min:  Cool Down
3 min:  Stretch

40 Days of Holiday Workouts: Day 35

3 min:  Warm up
3 min:  Stretch

45 min:  Run

3 min:  Cool Down
3 min:  Stretch

40 Days of Holiday Workouts: Day 34

3 min:  Warm up
3 min:  Stretch

50 yard:  High Skip
50 yard:  Sprint
20 Squat Jacks
(repeat 10x)

3 min:  Cool Down
3 min:  Stretch

40 Days of Holiday Workouts: Days 31, 32 & 33

Day 31----------------------------

3 min:  Warm up
3 min:  Stretch

40 min:  Run

3 min:  Cool Down
3 min:  Stretch


Day 32---------------------------

3 min:  Warm up
3 min:  Stretch

25 Jacks
25 Forward Lunges
25 Sit-ups
25 Jacks
25 Reverse Lunges
25 Push ups
(repeat 2x)

25 Cross Country
25 Squats
25 Crunches
25 Cross Country
25 Squat Kicks
25 Tricep Dips
(repeat 2x)

3 min:  Cool Down
3 min:  Stretch


Day 33-------------------------------------

3 min:  Warm up
3 min:  Stretch

10 Tire Run
10 Mission Impossible (to the right)
(5) 10 sec Sprints
10 Mission Impossible (to the left)
10 Tire Run
20 Toy Soliders
(repeat 3x)

3 min:  Cool Down
3 min:  Stretch

40 Days of Workouts: Day 30

** just a shameless plug for our new camps beginning January 9th.  Get more information, register, and purchase gift certificates for your friends & family at www.operationbootcamp.com
3 min:  Warm up
3 min:  Stretch

15 min:  Run
10 Forward Lunges
10 Jumping Jacks
10 Mission Impossible (to the right)
10 Tire Run/Jump
10 Reverse Lunges
10 Jumping Jacks
10 Mission Impossible (to the left)
10 Tire Run / Jump

15 min:  Run

3 min:  Cool Down
3 min:  Stretch

40 Days of Workouts: Day 29

3 mon:  Warm up
3 min:  Stretch

20 Jacks
20 Sit ups
20 Push ups
(repeat 3 x)

20 Tire Run
20 Crunches
20 Tricep Dips
(repeat 3x)

20 High Knee's
20 Flutter Kicks
20 1/2 Push up Hold (push up position / hold 1/2 way down for 20 sec)
(repeat 3x)

25 Jacks
25 Sit ups
25 Tire Run
25 Push ups
25 High Knee's
25 Tricep Dips

3 min:  Cool Down
4 mon:  Stretch

40 Days of Holiday Workouts: Day 28

3 min:  Warm up
3 min:  Stretch

Run up/down either a hill or stairs 5 times
25 Squats
20 Push-ups
5 Burpee's
(repeat 10x)

3 min:  Cool down
3 min:  Stretch

40 Days of Holiday Workouts: Day 27

3 min:  Warm up
3 min:  Stretch

20 Walking Lunges
20 Jacks
20 Mission Impossible (to the right)
20 Cross Country
20 Reverse Lunges
20 Jacks
20 Mission Impossible (to the left)
20 Cross Country

(5) 10 sec Sprints

30 Tire Run Forward
30 Squat Kicks
30 Fast Shuffle (to the right)
30 Sumo Squats
30 Tire Run Backward
30 Squat Kicks
30 Fast Shuffle (to the left)
30 Sumo Squats

(5) 20 sec Sprints

3 min:  Cool down
3 min:  Stretch

40 Days of Holiday Workouts: Day 26

3 min:  Warm up
3 min:  Stretch

All exercises below with pyramid counting (start with 1, then do 2 (1-2), then do 3 (1-2-3), then 4(1-2-3-4, etc) until you get to 10.  Then start at 10 and come back down to 1).

Sit-ups
Jumping Jacks
Squats
Push-ups
Hop Squats
Crunches
Lunge (1-10: Forward / 10-1: Reverse)
Push-ups

50 Jacks

3 min:  Cool down
3 min:  Stretch

40 Days of Holiday Workouts: Day 25

3 min:  Warm up
3 min:  Stretch

20 sec:  Toe Taps (on curb)
20 Mtn. Climbers
30 sec:  Plank
(repeat 5x)

20 sec:  Jacks
20 Mtn. Jacks
60 sec: Side Plank (30 sec each side)
(repeat 5x)

(10) 10 sec Sprints

3 min:  Cool down
4 min:  Stretch

40 Days of Holiday Workouts: Day 24

3 min:  Warm up3 min:  Stretch

1 min:  Run
50  Jacks
50  Sit-ups
50  Jacks
50  Crunches

2 min:  Run
25 High Knee's
25 Squats
25 Push ups
25 High Knee's
25 Squats
25 Push ups

3 min:  Run
(5) 10 sec Sprints
25 Squat Kicks

2 min:  Run
(5) 15 sec Sprints
25 Sumo Squats

1 min:  Run
(3) 20 sec Sprints

3 min:  Cool Down
4 min:  Stretch

40 Days of Holiday Workouts: Day 23

3 min:  Warm up
3 min:  Stretch

5 min:  Run
50 Squats
5 min:  Run
50 Lunges
5 min:  Run
50 Squats
5 min:  Run
50 Lunges

90 sec:  Plank

3 min:  Cool Down
3 min:  Stretch

40 Days of Holiday Workouts: Day 22

3 min:  Warm- up
3 min:  Stretch

1 min:  Tire run
20 Frog Squats
20 Sit ups
1 min:  Burpee's
25 Jacks
(repeat 2x)

1 min: High Knee's
20 Sumo Squats
20 Bicycles (slow)
1 min:  Burpee's
25 Jacks
(repeat 2x)
1 min: Cross Country
20 Squats
20 Crunches
1 min:  Burpee's
25 Jacks
(repeat 2x)
5 min: Run

3 in:  Cool down
4 min:  Stretch

40 Days of Holiday Workouts: Day 21

3 min:  Warm up
3 min:  Stretch

20 Jacks
10 Squats
20 Cross Country
10 Forward Lunges
(repeat 3x)

5 min:  Run

20 High Knee's
10 Push ups
20 Tire Run
10 Diamond Push ups
(repeat 3x)

5 min:  Run

20 Hop Squats
10 Reverse Lunge
30 sec Plank
15 Burpee's
10 Squat Kicks
60 sec Plank
15 Star Jumps
10 Mission Impossible (left)
10 Mission Impossible (right)
90 sec Plank

3 min:  Cool Down
4 min:  Stretch

**Remember to drink plenty of water

Helpful Hints for a Healthier YOU Around the Holidays!

Begin by stocking your refidgerator and pantry with lower fat foods.  Be aware that not all lowfat foods offer the best nutrition.  Read the labels to gauge the appropriate nutrition content.

Understanding Food Labels

Plan meals that combine protein (turkey, chicken, yogurt, etc.) with 1 serving of carbohydrate (brown rice, vegetables, whole grain pasta).

Replace ice cream, cake, cookies, pies, and pastries with fresh fruit.

Bake, broil, or grill fish & poultry instead of frying.

Microwave or lightly steam veggies to maintain the high vitamin content.  Keep them low in fat by avoiding additional dressings (cheese and other sauces).

Replace (1) egg with (2) egg whites when baking.

Sleeping Late, Eating Late Leads to Gaining Weight

A message to night owls: There's news that your bedtime -- and those late-night snacks -- may be preventing you from dropping those stubborn extra pounds. A recentstudy took on an important, and under-examined, aspect of the sleep-weight loss connection: how the timing of sleeping -- and of eating -- can affect weight. Researchers at Northwestern University examined the effects of sleep timing on diet and body-mass index (BMI), and found that late bedtimes and late mealtimes can lead to less healthful diets and to weight gain.

A group of 52 adults -- 25 women and 27 men -- spent seven days keeping food logs and having their sleep and waking activity measured by a wrist sensor. The researchers divided participants into two categories of sleepers:

• "Normal sleepers" reached the midpoint of their night's sleep before 5:30 a.m. These sleepers were asleep by shortly after midnight, and woke around 8 a.m. Among the study group, 56 percent were normal sleepers.
  
• "Late sleepers" reached the midpoint of their nightly sleep after 5:30 a.m. They went to sleep in the middle of the night, well after midnight, and woke in the mid-to-late morning. Among the study group, 44 percent were late sleepers.

Continue....

40 Days of Holiday Workouts: Day 20

3 min:  Warm up
3 min:  Stretch

5 min:  Jog
15 Sumo Squats
15 Push-up's
15 Mountain Climbers
15 Sit-ups
15 Jacks
(repeat 3x)

3 min:  Cool down
3 min:  Stretch

40 Days of Holiday Workouts: Day 19

3 min:  Warm up
3 min:  Stretch

50 Walking Lunges
1 min:  Jump Squats
1 min:  Wall Sit
20 Mission Impossible (to the left)
20 Cross Country
20 Mission Impossible (to the right)
20 Jacks
(repeat 3x)

3 min:  Cool down
3 min:  Stretch

40 Days of Holiday Workouts: Day 18

3 min:  Warm up
3 min:  Stretch

50 yard:  High Knees
50 yard:  Forward Lunge
25 Jacks
25 Squats
30 sec. Plank
(repeat 5x)

3 min:  Cool down
3 min:  Stretch

40 Days of Holiday Workouts: Day 17

3 min:  Warm-up
3 min:  Stretch

30 min Run  (include at least 10 hills or stairs)

3 min:  Cool down
3 min:  Stretch

40 Days of Holiday Workouts: Day 16

3 min:  Warm up3 min:  Stretch

10 Plank Push-ups
30 sec PLank
10 Push-ups
10 Dips
(repeat 5x)

3 min:  Cool down
3 min:  Stretch

40 Days of Holiday Workouts: Day 15

3 min:  Warm-up
3 min:  Stretch

10 Jacks
10 High Knees
10 Squats
10 Mountain Climbers
(repeat 10x)

3 min:  Coold Down
3 min:  Stretch

40 Days of Holiday Workouts: Day 14

3 min:  Warm up
3 min:  Stretch

20 Sit-ups
20 Jacks
20 Crunches
20 Jacks
20 Bicycles (slow)
20 Jacks
(repeat 3x)


3 min:  Run  (push yourself....use stairs or a hill if available)


20 Butterfly Crunches
20 Jacks
20 Flutter Kicks
20 Jacks
20 Up-Out-Open
20 Jacks
(repeat 3x)

3 min:  Run  (really push yourself....use stairs or a hill if you have one available)

20 Sit-ups
20 Crunches
20 Bicycles
60 Jacks
20 Butterfly Crunches
20 Flutter Kicks
20 Up-Out-Open
60 Jacks
(repeat 2x)

3 min:  Cool Down
4-5 min:  Stretch

40 Days of Holiday Workouts: Day 13

3 min:  Warm up
3 min:  Stretch

1 min:  Tire Run
20 Squats
1 min:  Tire Run (wide)
20 Sumo Squats
1 min: Tire Run (in / out)
20 Squats (heels up)
(repeat 5x)


10 Burpee's
20 Lunges
10 Burpee's
20 Turn & Burns
10 Burpee's
20 Air Chair
(repeat 3x)

CARDIO BLAST:  10 Jacks / 10 Cross Country / 10 Tire Run / 10 High Knees (repeat 3x)

4 min:  Cool Down
4-5 min:  Stretch

Back-to-Basics Nutrition Plan

Tip 1: If it can’t be plucked or picked, hunted, fished or if it didn’t have a mom, don’t eat it. It’s that simple. No processed foods, no additives and no artificial ingredients. It’s eating clean, organic foods in their truest, most natural form.

Tip 2: Eat real foods every meal and snack. Eat more free-range, lean protein — fish, chicken, turkey, bison, eggs, etc. Make sure your plate is full of fresh/frozen organic vegetables. Make sure you add some healthy fats – cold-pressed olive oil, walnut oil, coconut oil or raw nuts/seeds. Finally add a small amount of healthy grains/carbohydrates if you desire – brown rice, quinoa, sweet potatoes or berries.

Tip 3: If the food has more than 2 or 3 ingredients and your 7-year-old can’t pronounce the ingredients, don’t eat it.

Tip 4: Always eat a protein with a carbohydrate. This will help stabilize your blood sugars and reduce insulin secretion, which leads to higher energy levels and more weight loss. Sample pairings include: apple with almond butter, tuna with crackers, hard-boiled egg and berries.

Tip 5: Lunch should always be the largest meal of the day in order to prevent large meals at night. When your body is physically active during the daytime, you will be able to metabolize and breakdown food more efficiently. Food will take longer to digest at nighttime, especially if you are not physically active at night.

Get the other 5!

40 Days of Holiday Workouts: Day 12

3 min:  Warm-up3 min:  Stretch

5 min:  Run/Jog
10 Forward Lunges
10 Jumping Jacks
10 Reverse Lunges

5 min:  Run/Jog
10 Squats
10 Cross Country
10 Air Chair
10 Low Jacks

5 min:  Run / Jog
10 Push-ups
10 Tire Run
10 Sit-ups
10 High Knee's

Repeat Set 1

Repeat Set 2

Repeat Set 3

Finish off with (5) 10 second Sprints

3 min:  Cool Down
4-5 min:  Deep Stretch

40 Days of Holiday Workouts: Day 11

3 min:  Warm-up
3 min:  Stretch

50 yard:  High Knee's
50 yard:  Forward Lunges
50 yard:  Fast Shuffle (lead with the left side)
50 yard:  Reverse Lunges'
50 yard:  Fast Shuffle (lead with the right side)
50 yard:  Squat Step
(repeat 3x)

10 Burpee's
10 Squats
10 Jump Squats
10 Sumo Squats
(repeat 3x)

3 min:  Cool Down
4-5 min:  Stretch

40 Days of Holiday Workouts: Day 10

3 min:  Warm-up your muscles3 min:  Stretch your muscles

10 Jumping Jacks
10 Tricep Dips
10 Mountain Climbers
30 sec.  Plank
(repeat 10x)

3 min:  Cool Down
4 min:  Stretch again

** If you have any questions on the proper form of any exercise, don't hesitate to shoot us a message. 

Holiday Eating Without the Weight

40 Days of Holiday Workouts: Day 9

3 min:  Warm up your muscles
3 min:  Stretch your muscles (focus on your quadriceps, calves, glutes,  and hamstrings)

45 min:  Run/Jog (without stopping)

4 min:  Cool down & restore your breathing
4 min:  Deep stretch on the same muscles you stretched before your run


* Even if you don't enjoy running, it's one of the best cardio exercises you can do.  You may be surprised how many people don't particularly like to run, however once you find your groove and enjoy your running route, you'll be amazed at how fast the time flies by, how much better you feel, and most importantly, you'll notice that you may even start to enjoy small jogs every now & then.

Make Running A Family Tradition

http://operationbootcampblog.blogspot.com/2011/11/make-running-family-tradition.html