Myth: Boot camps really only benefit those who are already physically fit

The Myth and The Madness

Sound too good to be true? Then it probably is…but man, we hope not! Ryan Cairns CSEP-CPT dispels the myths of fitness and sets us straight on the path to looking (and feeling) good.

When most people think of boot camp, they think a big, intimidating guy is going to yell orders to them like a drill sergeant. There is a reason for this; boot camps originated in the military. It was a way for soldiers to prepare their bodies for the many tasks and different terrains they would have to face. Soldiers would typically be expected to participate in a series of body weight activities like push-ups or burpees, functional training like kettlebell or sandbag training, interval training and competitive activities.

Today’s definition of a boot camp refers to a group fitness class that promotes fat loss, camaraderie and team effort. They are designed to push people to exercise harder than they normally would. More intense exercise gives better results – it’s just that simple.

As long as you don’t have joint problems, a heart condition or some other major health issue, then intense exercise will get you fitter faster (and no, laziness is not a major health issue if that’s what you were thinking). From exercise newbies to runners to yoga enthusiasts, there is a boot camp program available for every fitness level.

Still unsure if boot camp is right for you? Let’s take a look at the benefits.

Plateaus

A plateau occurs when you have done the same exercise routine for long period of time. The body adapts to the exercises, repetition range and intensity and stops producing the results that you previously experienced. Boot camps are always different, helping you to avoid plateaus.

Efficient

Boot camps involve activities that work multiple muscles at once. This results in burning lots of calories. It also helps you get a great cardiovascular workout while toning muscles at the same time. Since you are moving from exercise to exercise with little rest, you get more work done in less time.

Confidence

Boot camps can be a great confidence builder. The group atmosphere pushes you harder and allows you to try things you may never have done on your own. You can go at your own pace until you build the strength to move to the next level. The activities help you become more functional and confident in your everyday life as well.

Social

Boot camps are great ways to meet like-minded people. Nothing builds new friendships quicker than sweat, pain and usually a lot of laughs. Take it from me, I run five boot camps a week and I still see smiles when someone isn’t cursing me out!

If you find you’re not quite ready for boot camp but want to get some of the benefits, try this workout:

For 10 minutes, do the following three exercises and repeat them until time is up.

Squat and twist – 10 reps
Push-ups – 10 reps
Side lunges – 10 reps each side

Yours in fitness and wellness,

Ryan Cairns CSEP-CPT

For all things fitness, check out Ryan’s website www.sparkfitnessnow.com.

The Myth and The Madness Sound too good to be true? Then it probably is…but man, we hope not! Ryan Cairns CSEP-CPT dispels the myths of fitness and sets us straight on the path to looking (and feeling) good. When most people think of boot camp, they think a big, intimidating guy is going to [...]

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G! Gets Zesty: Get More Bang For Your Buck

The Top 7 Foods Under $1.00

By zestycook (aka Cory Gallant)

 

Is it possible to eat healthy without breaking the bank? For less than what you would spend on your morning cup of coffee, you can buy healthy, wholesome foods that are not only good for you but also good for your wallet. The seven food items I have listed here cost less than one dollar per serving and can be used to create any number of dishes for you and your family.

1.  Oats

High in fibre and complex carbohydrates, a diet rich in whole-grain oats can also lower a person’s cholesterol. And boy, they are cheap! A dollar will buy you more than a week’s worth of hearty breakfasts.

Serving suggestions: Sprinkle with nuts and fruit in the morning, or make oatmeal raisin cookies for dessert.

2.  Eggs

Eggs are one of the cheapest and most versatile sources of protein available, coming in at less than fifty cents per serving.

Serving suggestions: Poached Eggs for breakfast, egg salad sandwiches for lunch, and leftover vegetables and breakfast eggs (pictured above) for dinner.

3.  Kale

This dark, leafy green is loaded with vitamin C, carotenoids and calcium. Prices can fluctuate, but like most greens a bunch will only cost you a buck or two.

Serving suggestions: Chop up some kale and add to your favourite stir-fry or pasta dish, or try making delicious kale chips (see recipe below).

4.  Potatoes

Because we often see potatoes at their unhealthiest (as fries or chips) we don’t think of them as nutritious, but they definitely are. Eaten with the skin on, potatoes contain almost half a day’s worth of Vitamin C, and are a good source of potassium. If you opt for sweet potatoes or yams, you’ll also get a good wallop of beta carotene. Plus, they’re dirt cheap and have almost endless culinary possibilities.

Serving suggestions: Try Easy Breakfast Potatoes; sweet potato fries for dinner, or baked potatoes.

5.  Apples

I’m fond of apples because they’re inexpensive, easy to find, come in portion-controlled packaging and they taste great. They are a good source of pectin—a fibre that may help reduce cholesterol, and they have the antioxidant Vitamin C which keeps your blood vessels healthy.

Serving suggestions: By themselves, as applesauce, or in baked goods like Apple Granola Muffins.

6.  Bananas

At a local grocery store, I found bananas for about 19 cents each – a dollar gets you a banana a day for the workweek. High in potassium and fibre (9 grams for one), bananas are a no-brainer when it comes to eating your five-a-day quotient of fruits and veggies.

Serving suggestions: In smoothies, by themselves, in cereal, yogurt or my favourite, banana bread.

7.  Beans

With beans, you’re getting your money’s worth and then some. Not only are they a great source of protein and fibre, beans are also high in iron, folate and manganese. If you don’t like one type, try another; black, lima, lentils…the varieties are endless. Though they do require soaking and cooking, the most inexpensive way to purchase these beans is in dried form; a pre-cooked can of beans cost less than two dollars and will satisfy you and a guest when you’re feeling ravenous.

Serving suggestions: In salads, by themselves, or even in dips.

 

 

Kale Chips

This snack is really tasty and a fun treat to eat, not to mention good for you and easy on your wallet.  I’m thinking I could even sneak them by zesty junior because of the fun crunch; I’ll let you know how I get along with that one.

Ingredients

* 1 bunch of Kale
* 1 tablespoon of olive oil
* Salt and pepper to taste

Homemade Dipping Sauce

* Ketchup
* 1 Tbsp. Mayonnaise
* 8 Dashes Hot sauce

Method

* Thoroughly wash and rinse the kale.
* Preheat oven to 450°F.
* Dry kale and ensure the leafs are not wet, as this will cause them to steam and not achieve the desired crunch
* Place in the oven for 8-10 minutes, or until they are brown and crunchy on the edges.
* While the kale is cooking, combine the ketchup, mayo and hot sauce together in a separate dish. Mix well.
* Once the kale chips are ready, dip them in your spicy ketchup creation for a tasty treat.
* ENJOY!

Zesty Tip: Kale chips will hold their crisp texture, so if you don’t enjoy them straight from the oven they’ll still be delicious even if they’re not piping hot.

For more information including many more recipes be sure to come over and check out www.zestycook.com. Thanks so much for reading.

Take care,

zesty

 

 

Got food questions? Looking for a little “zesty” in your life? Cory Gallant aka zestycook can help! Look for the latest zesty creations each month in G! Magazine and stay up-to-date on what zesty’s doing in the kitchen by visiting his blog www.zestycook.com.

The Top 7 Foods Under $1.00 By zestycook (aka Cory Gallant)   Is it possible to eat healthy without breaking the bank? For less than what you would spend on your morning cup of coffee, you can buy healthy, wholesome foods that are not only good for you but also good for your wallet. The [...]

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