WORKOUT 22: "BOOT CAMP ON THE RUN RAMPED UP"

Time to take your Saturday outdoors! Weather is not an excuse. Wear hats, gloves, ear muffs, 6 sweaters, run with an umbrella, etc...  I promise to have you warmed up in no time! Your first 2 boot camps on the run, were more to get you in the groove of one of my favorite workouts. Now it is time to start putting in more work. Are you ready to take on Boot Camp on the Run - RAMPED UP!!

"BOOT CAMP ON THE RUN RAMPED UP"

5 min. warm up jog
Run 2 minutes
20 tri pike press
Sprint 35 seconds
20 crazy climbers (every time you come back to the first position, is 1 rep.)
Run 2 minutes
20 squat jumps
Sprint 30 seconds
20 pendulum swings (counting the right side only)
Run 2 minutes
20 clams
Sprint 25 seconds
20 burpees
Run 2 minutes
20 tuck-in twists (counting each side as 1)
Sprint 20 seconds
5 min. cool down jog

Make sure to time yourself and push yourself as hard as you can! Leave a comment below letting me know your time, so that when we do this one again-- you will BEAT it!! 

Time to get your sweat on!

WORKOUT 17: "TEXAS ROUND UP"

 Good morning Bad Lasses! Welcome to Week 3 of The Bertinator's 31 Days. Who is starting to feel stronger, more confident, see results, feel tighter?? Anyone?! Don't worry, you still have 14 days left to keep feeling better and better every day.

Today's workout is your 2nd REAL TIME workout with me. This is one of my favorite workouts to just give it ALL I have got, and not stop til' I hear that timer go BEEEPP! 

"Texas Round Up"

Watch the first few minutes of the workout, so that you can get a feel for the exercises, and then just get as many rounds as you can done in 12 minutes! 

10 Squat Presses

10 Lunge Hop with knee (each leg)

10 Plie Squats with a snow angel

10 Single Leg Burpees (5 on each leg and the modification is regular burpees)

10 Sit Ups

Once you have completed the 12 minutes, let me know how many rounds you got done, and if you survived the single leg burpees! 

Burn it up!

MFB: Strawberry Nut Cottage Cheese

This is the perfect, quick put together snack for after school, or for when you are hungry, but you don't want to make a big meal. Yummy, light and nutritious.

Strawberry Nut Cottage Cheese

1/2 cup cottage cheese topped with:

Sliced strawberries

Almonds

Cinnamon

                           Truvia or Splenda

Enjoy every bite!

MFB: Thick and Frothy Peanut Butter Banana Shake

Photo courtesy of Helen Farr

Yumm!! A clean, healthy PB Banana shake?? Who could ask for anything more?! Try it!!

Thick and Frothy Peanut Butter Banana Shake

1/2 cup unsweetened almond milk

1/4 cup liquid egg whites (if any of you are too nervous to try the

egg whites, just use more milk here instead.  It just won’t be quite

as “thick and frothy”)

1 scoop vanilla protein powder

1 Tbsp. peanut butter

1 Tbsp. banana cream sugarfree fatfree pudding mix

  ice

        Put all ingredients into a blender and mix.

Who has a new favorite shake now??

MFB: Loaded Oatmeal Base

Photo courtesy of Kelly Bentley

Breakfast is the most important meal of the day, and this recipe will make your family scream for breakfast- for breakfast, lunch and dinner. Delicious, and once you try the strawberry cheesecake version- you may never like another oatmeal again. 

Loaded Oatmeal Base

1/2 cup oats
1/2 cup unsweetened almond milk
1/2 cup water
1/2 banana, thinly sliced
splash vanilla

Cook all this on the stove over medium heat until it is the
consistency you like.  It usually takes me about 6-7 minutes.  Whisk
the oats as they cook to mash the banana.

Strawberry Cheesecake version:

Start with loaded oatmeal base and stir in 1 Tblsp. low fat cream cheese,
1 Tblsp. sugarfree, fatfree cheesecake pudding mix, ½ scoop vanilla protein powder and
¼ cup cottage cheese.  Top with sliced strawberries, ½ graham cracker,
crushed and 1 T. low fat cream cheese (to take bites off of!)

MMM... MMMM... GOOD!

MFB: English Muffin Breakfast Casserole

Photo courtesy of Larry Reeves

Ok, seriously- do you see this picture?! Does that not look to DIE for. Great, easy breakfast for the kids, prepared the night before. They will be asking for more!

English Muffin Breakfast Casserole

INGREDIENTS

7 turkey sausages
3 whole wheat English Muffins, cut into cubes
2 T. melted Smart Start or light butter
1/2 cup low fat mozzarella cheese, shredded
1/2 cup low fat cheddar cheese, shredded
1/4 cup chopped onion
1/4 cup chopped bell pepper
6 eggs (I used egg beaters)
1 cup milk
1/4 tsp salt
1/4 tsp pepper
2 slices turkey bacon

Cook sausage according to pkg directions.  Cool slightly and cut into
1/4 inch slices.  Place English Muffin cubes in a greased 9×9 baking
dish.  Drizzle with melted butter.  (You could probably omit this
step…  I’ll try that next time.)  Layer with sausage, cheese, onion
and bell pepper.  In a large bowl, combine eggs, milk, salt and
pepper.  Pour over cheese.  Sprinkle with bacon.  Cover and
refrigerate overnight.

Remove from the refrigerator 30 min prior to baking.  Uncover and bake
at 350 degrees for 45-50 minutes or until a knife inserted into the
center comes out clean.  Let stand for 5 min.

Get ready for a GREAT day after having this for breakfast. Enjoy!

MFB: Peanut Butter Cupcake Protein Bars

Photo courtesy of Courtney Brown

These PB Cupcake protein treats, from Moxie Full Body- are a definite must keep around ALL the time to snack on, for your kids to snack on, for your husband to take to work and share. I'm sure you will be making these over and over and over again. Delicious, simple, healthy, and bite size. Just what every busy mother needs. 

Peanut Butter Cupcake Protein Bars

1 c. oat flour

2 scoops vanilla protein powder

½ t. baking soda

¼ t. salt

¼ c. peanut butter

¾ c. splenda

8 oz applesauce

4 egg whites

½ c. water

Mix dry ingredients well.  Mix wet ingredients.  Combine.  Pour into

an 8x8 pan and bake at 350 degrees for 20-25 minutes

Enjoy! (and try not to eat the whole pan at once;))

MFB: Fluffy Pumpkin Pancakes

Photo courtesy of Staci Hopkin

Lindsey knows how to put 2 of our favorite ingredients together! These pumpkin pancakes are super yummy AND super healthy! Win... WIN!!

Fluffy Pumpkin Pancakes

INGREDIENTS
4 egg whites

40g (1/2 c.) oats

1/2 c. pumpkin

1/4 t. baking soda

1/4 t. baking powder

1/4 t. cinnamon

1/8 t. ginger

1/8 t. nutmeg

Stevia

splash vanilla

Optional:  2 T. Torani sf pumpkin pie syrup

1.  Grind oats, stevia, spices and baking powder and soda in the

blender until it's like powder. Pour into a separate bowl.

2.  Blend egg whites on medium speed in blender for about 30 seconds.

Add pumpkin and Torani and blend again for about 30 seconds.

3.  Add dry ingredients to the blender and blend.

4.  Pour onto a preheated griddle and cook like pancakes.

5.  Top with sugar free syrup and 50g plain greek yogurt with cinnamon

and stevia mixed in.

Bon Appetite!

MFB: Orange Chicken Fingers

Photo courtesy of Teresa Henrie

Seriously, if you and I have anything in common, it HAS to be that this dish not only looks absolutely delicious, but that it is just as tasty! 

Orange Chicken Fingers

3-4 chicken breasts cut into 3/4 inch strips. (Make sure they are big
enough to go on the grill)

Whisk together:

Dijon mustard 1 1/2 T
Orange juice concentrate 1 1/2 T
Honey 1 1/2 T
Vegetable oil 1 tsp
Salt to taste
Pepper 1/2 tsp

Marinate the chicken for 15 min.

Cook on the grill 2-3 min per side.  Brush your grill with oil so the
chicken won't stick.

WORKOUT 15: "BOOT CAMP ON THE RUN- TAKE 2"

You are practically HALF way through The Bertinator's 31 days- and getting you through the month of December. As my way of saying "WAY TO GO!" I am giving you, what seems to be every one's favorite, another "Boot Camp on The Run".  To make you push yourself extra hard, you will be doing the SAME boot camp on the run before- but instead of just 12 reps of each, you will be doing 15 reps of each. I want you to really push and try to make the same time, if not better, then your first boot camp on the run. Getting fitter by the workout!

"BERTINATOR BOOT CAMP ON THE RUN- TAKE 2"

Run 2 minutes
15 push-ups
Run 1 minute
15 burpees
Run 1 minute
15 air squats
Run 1 minute
15 star jumps
Run 1 minute
15 good mornings
Run 1 minute
15 jackie chans
Run 1 minute
30 second plank
Run 2 minutes

Remember,  if you can't run, or don't have the ability to go outside due to weather or kids, or hop on a treadmill- then instead of running you can replace it with any form of cardio. Jumping jacks, jump rope or jogging in place to name a few.

This workout is for time!! Set a timer, and get it done.

Don't forget to leave a comment letting me know the following:

 If you did this one last week, how close did you get to your time before?
If this is your first time doing this workout, how did you do?


And let me know if you want me to do another 31 Days in January!! :)

WORKOUT 9: "500 OR BUST"

 As your fitness keeps improving, so do your work outs! It is time for work out #9 - with 500 reps or BUST! Think you can take on the challenge?

"500 OR BUST"

25 Plie Jump Squats

25 Shoulder Pike Press

25 Football Run-Jump

25 Side Plank Hip Dips (each side)

You will do this workout a total of 4 times. Set your stop watch and GO! How fast were you able to complete 500 reps? Be the BAD LASS that I know you are!;)

Burn it Up!

Feature Week 2: Busy Girl Healthy Life

I am so happy to announce this weeks featured "clean eating" recipes are straight from Ms. Lori Harder herself, over at "Busy Girl, Healthy Life"  Lori is an inspiration and icon in the fitness industry. She knows what it takes to be THE BEST in the business, and best news is- she is sharing it with the WORLD. Some people like to keep their success secrets to themselves, luckily for us, Lori isn't one of them. She wants everyone to get what they want out of life, and it always starts with nutrition. If you eat well, you will live well, and have more energy to go after your dreams and your passions, the ability to ENJOY life!

So, get ready to keep eating clean and add these fabulous 7 recipes to your menu. I have linked each recipe straight to her site, because no one can do it like Lori does:)

 Tostadas - seriously these are my favorite!! I'm such a mexican food junkie- and these keep it clean!
 Asparagus Walnut Salad - super delicious with all the right flavorings
 Jackie's JACKED UP Peppers - get ready for a party in your mouth with these bad boys!
Chicken Fingers - perfect for everyone- kids LOVED them, and who am I kidding so did I;)
Healthy Pizza - great family night meal, where everyone can get creative in the kitchen together
Brayden's Southwest Soup - perfect for a chilly day
Ham & Swiss Stuffed Chicken Breast - mouth watering to die for combo!

Please go check out her website for even MORE delicious recipes, here.  You can also like her page on facebook, where she is always adding more fun recipes, and interacting with her "busy girls". 

And what you have ALL been waiting for- added to the prize list- is none other then Lori Harder's latest cook book, "Busy Girl, Healthy Life Cookbook"  To get extra entries, make ANY one of the featured recipes by Lori, and then comment below in this post letting me know which one(s) you made and how much you LOVED them. Each recipe made will give you an entry into the prize jar! 

Eat clean and eat up!

WORKOUT 8: "BOX OF CHOCOLATES"

Not only is life like a box of chocolates, but so is today's workout. You have completed a WHOLE week! 7 days of Bertinator workouts. Seriously- how exciting! I am so proud of each and every one of you. If you have yet to start, this is a NEW week! It is never too late to start, until it is... and well, then you are pretty much dead, so it doesn't matter anyhow;) So, start now! You can still comment below each workout letting me know you killed it, and you can go back and still do the first 7. Each workout is under 20 minutes, and 2 can easily be done in one day. For each work out completed and commented on you get one entry into the raffle jar for each prize. Whoot! Whoot!

Now onto Workout #8. This one is going back and including ALL the exercises you did this past week. However, each and every one of your workouts will be different.

On different pieces of small paper write down each of the following exercises and then fold each of them up and put them in a bowl.

"BOX OF CHOCOLATES"

BURPEES
MOUNTAIN CLIMBERS
TRICEP EXTENSIONS
SQUAT KICKS
TUCK INS
PUSH UPS
LUNGE HOPS
SIT UPS
JACKIE CHANS
BRIDGES
ARNOLD PRESSES
RUSSIANS
HIGH LOWER AB LEG LIFT
SUPERMANS
SQUAT PRESS
STAR JUMPS

Once you have all the pieces of papers folded and thrown into a bowl, it is time to start your work out!! Are you ready?! It is "Box of Chocolates'" pyramid time. Here is how it is going to go. You are going to draw an exercise out of the bowl. Whatever exercise you get you do for 10 reps. Once you finish those 10 reps you pick another exercise and do it for 20 reps. Complete the 20 reps and pull another exercise out of the bowl and do 30 reps of that exercise. Don't worry- 30 is as high as you are going to go:) After you reach 30, you go back down to 20 reps, then 10 again and so on and so forth. Your work out will look like this in reps 10-20-30-20-10-20-30-20-10-20-30-20-10-20-30-20! There are 16 different pieces of paper. You will set your timer for 20 min. and GO! If you finish all the pieces of paper, then throw them back in and start over.

Everyone's workout will be different! In the comments, let me how your workout went- and how you pulled each exercise and how many reps you had to do. It is fun to see how hard everyone had to work.

Burn it up!

WORKOUT 7: "BURN IT UP!"

Time to really see what you are made of. Today's workout marks the END of your 1st week in the 31 days. Congratulations for making it this far. Now is the time to really push yourself. Today's work out you will be timing yourself for each exercise. There will be moments at which you want to give up, DON'T! Keep pushing til' you hear the beep for each exercise. You can do it!!

Using Tabatatimer.com, either on your phone or computer, you will click on work and set the "work" portion to 45 seconds by using the "plus" sign at the bottom of the page. Then you will click on rest and set the "rest" portion to 15 seconds. Then you will click on cycles and set the "cycle" portion to 16. The tabata timer should now show 16:10.

You will be doing each exercise for 45 seconds and then you will have a rest of 15 seconds before switching to the next exercise.

"BURN IT UP"

1. Double Burpees
2. Roundhouse Squat Kicks (each leg for 45 seconds)
3. Double Unders
4. Uneven Push-Ups (each arm 45 seconds)
5. Pencil Jumps
6. Toe Crunches

You will do this 2 times through for a total of 16:10!

When you are done, leave a comment and tell me if you are sweating from the elbows or not;)

Burn it up!

WORKOUT 6: "BERTINATOR BOOT CAMP ON THE RUN"

Whooo!! You are on FIRE! You have made it to workout 6, in The Bertinator's 31 Days! You should be so proud of yourself, because I sure am! Here is one of my signature workouts, that I do ALL the time! I am not much of a "runner". I can't run, and run, and run... I need to break it up. So, anytime I thought about running.. this is pretty much what it turned into. I have dubbed it "Bertinator Boot Camp on The Run"

"BERTINATOR BOOT CAMP ON THE RUN"

Run 2 minutes
12 push-ups
Run 1 minute
12 burpees
Run 1 minute
12 air squats
Run 1 minute
12 star jumps
Run 1 minute
12 good mornings
Run 1 minute
12 jackie chans
Run 1 minute
30 second plank
Run 2 minutes

I can run for short bursts of time in the 1 to 2 minute range;) However, if you can't run, or don't have the ability to go outside due to weather or kids, or hop on a treadmill- then instead of running you can replace it with any form of cardio. Jumping jacks, jump rope or jogging in place to name a few.

This workout is for time!! Set a timer, and get it done.

Leave a comment letting me know what your time was. Then when you do this workout again, you have to BEAT your time;) You can do it!

WORKOUT 5: "TIME TO LEG UP"

Yesterdays, workout was all about the upper body. Now it is time to even things up a bit, with workout numero CINCO! Remember, your body is a lot stronger than your mind... so have your body tell your mind, you are DOING this and you are going to LOVE it!

"TIME TO LEG UP"

15 Ski Ski Squat
15 Single Leg Floor Taps (each leg)
15 Squat Press
15 Side Lunge Hops (counting the right leg only)
15 Calf Raises

Time to set your timer for 15 minutes and complete as many rounds as you can. It is just 15 min. but let me be frank... EVERY minute will count! I believe in you. And it is time for you to start believing in YOU too! :) For more entries, comment below how many rounds you finished and which exercise was your favorite!

WORKOUT 4: "HOLY UPPER BODY, BATMAN!"

I am so impressed with how well everyone is doing so far! Seriously, ya'll are ROCKIN' The Bertinator's 31 Days. You have worked pretty much your full body every day since you started. Now it is time to get your upper body rocked!

There are only 5 exercises in this work out. You will set your timer for 15 minutes, and go to TOWN! How many rounds can you get in, in just 15 min?? 

"HOLY UPPER BODY, BATMAN"

10 Jump in/Jump out push ups

20 Tricep dips

10 Supermans

20 Russians

10 Lower ab high leg lifts

Are your arms about to fall off?;) How many rounds did you do?? Leave a comment letting me know!!

WORKOUT 3: "Bertie's Dirty 30"

It is time to have a themed workout with a BUNCH of 3's, in honor of work out number 3. I have decided to bring to you "Bertie's Dirty Thirty"! Now, before you go all ballistic on me, I want you to think about how nice I was not to give you ANY burpees in this work out;) It will be the ONLY time I show mercy in my dirty thirty work out. You can thank me later.  Here is the break down of the work out:

"BERTIE'S DIRTY THIRTY"

1. Single Leg Froggers (30 reps on each leg)
2. Jumping Jacks
3. Tri-Pike Press
4. Bicycles
5. Jumping Jacks
6. Bridges
7. Arnold Presses
8. Sit Ups
9. Jumping Jacks

You will do each exercise 30 times before moving onto the next one.
Single Leg Froggers- you will do 30 reps on each leg.
Bicycles you will count "1" every time you come back to the right leg.
I do not have a video for jumping jacks because I feel like it is a very basic exercise and I know everyone can do it.

You will complete at LEAST 2 rounds - if you are REALLY feeling strong, feel free to go in for a third.

You can do it!! Let me know how many rounds you completed and if this work out gave you crazy hair;)

Burn it up!!

Workout 1: "CLIMBING TO THE TOP"

RISE AND SHINE!! Your first workout of The Bertinator's 31 Days is HERE!! Don't let this "little" workout fool you. It will have you sweating and burning it up in no time. 

This workout is done in pyramid style. Which means you go up and come down. Each exercise has a link attached to it, that will take you directly to my "Bertinator Breakdown" demonstrating the exercise. There is a modification shown for EVERYONE. From my grandma, the fittest of the fit, and 9 month pregnant women. No excuses! Just click on the name of the exercise and get it done. If you know what the exercise is, then feel free to just get going. 

This workout is being done for time. Which means, you will set a timer and complete the whole workout and then once you are done press stop and then for an entry into the prize jar- comment below and let me know your time:) 

You will always want to start with a light 5 min. warm up with some form of cardio. Jogging, jumping jacks, jump rope, etc... and then end with a nice 5 min. cool down (walking, marching in place) and a good stretch afterwards. However- you will not include either the warm up or the cool down in your "timed" portion. Start the timer AFTER the warm up and stop is BEFORE the cool down. 

"CLIMBING TO THE TOP"

10 Burpees

20 Mountain Climbers

30 Tricep Extensions

40 Squat Kicks

50 Tuck Ins

Run/Jog for 5 min. 

50 Tuck Ins

40 Squat Kicks

30 Tricep Extensions

20 Mountain Climbers

10 Burpees

Time to BURN IT UP!!

(don't forget to record your time, and comment) Could take you anywhere between 10-30 minutes. 

Clean Eating Garlic Parmesan Turkey Meatballs

Let's see...The Gracious Pantry has created Garlic, Parmesan, AND Turkey- ALL wrapped up into a little meatball?? Can you say this recipe had me at Garlic?! I could eat these things ALL day! Great over brown rice, or as an appetizer with tooth picks. 

Clean Eating Garlic Parmesan Turkey Meatballs

(Makes approximately 18 meatballs)

Ingredients
1 1/2 lb. lean ground turkey
10 cloves garlic, chopped fine
1/4 cup grated Parmesan cheese
1/2 tsp. sea salt
1/2 tsp. ground black pepper

Directions

Step 1 – In a large mixing bowl, combine all the ingredients and form in to meatballs, approximately the size of a golf ball (maybe just a tad smaller).

Step 2 – Place them on a parchment lined cookie sheet.

Step 3 – Bake at 350 F. for approximately 30-45 minutes, or until the meatballs reach a minimum of 165 F. on a thermometer.

Step 4 – Remove from oven, allow to cool slightly and serve.

Eat and Enjoy!

Nutritional Content
1 serving = 1 meatball

Calories: 65
Total Fat: 4 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 31 mg
Sodium: 57 mg
Carbohydrates: 1 gm
Dietary fiber: 0 gm
Sugars: 0 gm
Protein: 7 gm
Estimated Glycemic Load: 0