We know you love your trainer BUT does your trainer know how much they mean to you? Here is your chance to give them a shout out! Submit why you love your trainer (text or video) and win Bikini Bucks. 4 submissions will be awarded $100 in Bikini Bucks and 1 submission will win the grand prize of $500 in Bikini Bucks! You love your trainer, now is your time to show it!
*Bikini Bucks may be used towards programs, retreats or merchandise!
*text submission must be 500 words or less, video submission 2 minutes or less.
Submit to contest@bikinibootcamp.ca.
Contest ends Aug 31, 2010
Thursday, July 22. 2010
Bikini Boot Camp on Shaw TV - Saskatchewan
Check out this video that aired on Shaw TV in Saskatchewan.
http://start.shaw.ca/Start/enCA/Local+Content/Saskatchewan/Saskatoon/
Well done, Mel!
http://start.shaw.ca/Start/enCA/Local+Content/Saskatchewan/Saskatoon/
Well done, Mel!
Sunday, July 18. 2010
Calgary Women's Run
Join us for the Calgary Women’s run, Sunday, August 29, 2010!
Interested in entering a women’s only running event? Join our team,
Bikini Boot Camp Babes and experience running with the finest team to
hit the pathways this summer. All abilities are welcome.
Race Details
There are two distances, 5km and 10km. This year a mother-daughter
category has been added. The race starts at the Shouldice Park Pool at
9:05am on Sunday, August 29th. Bikini Boot Camp participants will receive
a $5.00 discount off of their entry fee by entering the code BBC
Training runs for both the 5km and 10km distance are being held on
Saturday mornings at 8am at the front steps of the Eau Claire YMCA.
The training sessions start on July 17th. For more information or to
sign up for our team, please contact anastasia@bikinibootcamp.ca
Interested in entering a women’s only running event? Join our team,
Bikini Boot Camp Babes and experience running with the finest team to
hit the pathways this summer. All abilities are welcome.
Race Details
There are two distances, 5km and 10km. This year a mother-daughter
category has been added. The race starts at the Shouldice Park Pool at
9:05am on Sunday, August 29th. Bikini Boot Camp participants will receive
a $5.00 discount off of their entry fee by entering the code BBC
Training runs for both the 5km and 10km distance are being held on
Saturday mornings at 8am at the front steps of the Eau Claire YMCA.
The training sessions start on July 17th. For more information or to
sign up for our team, please contact anastasia@bikinibootcamp.ca
Friday, July 16. 2010
HITT versus LSC
High Intensity Interval Training versus Long, Slow Cardio...
In response to our discussion on Facebook, here is an excerpt from Muscle & Fitness Hers regarding Tabata (a form of HITT).
"We all want results, and the faster and easier way we can get 'em, the better. Yet for decades the mainstream media have preached the gospel of the fat-burning zone, an outdated mind-set that says if you want to burn fat, you should perform cardio at a low-intensity aerobic pace for mind numbingly long periods. There is something better. If you want to do more work in less time and get superior results, you've got to try Tabata.
Tabata is a form of interval training in which you exercise intensely for 20 seconds and rest for 10 seconds. You perform eight cycles of this 20:10 work:rest ratio, so each exercise or cardio interval takes four minutes to complete.
The training protcol was designed by Izumi Tabata, PhD, to better train Japanese speed skaters. He discovered that when athletes performed eight cycles of 20:10 intervals, they increased both their aerobic (endurance) capacity and their anaerobic (short bursts of work) capacity more than when they did moderate-intensity cardio.
Three Reasons to Try Tabata
1. It burns more fat. Studies show that high intensity interval training like Tabata burns fat more effectively than slow, steady cardio sessions.
2. It makes you stronger. Tababa training enhances explosive energy which can help you complete more reps with a given weight or use more weight to finish a given number of reps.
3. It helps build lean muscle. High reps and little rest between sets increase the amount of blood vessels feeding your muscles, which can lead to more energy during workouts, and better recovery and progress after."
March/April 2010 Issue
Thoughts???
In response to our discussion on Facebook, here is an excerpt from Muscle & Fitness Hers regarding Tabata (a form of HITT).
"We all want results, and the faster and easier way we can get 'em, the better. Yet for decades the mainstream media have preached the gospel of the fat-burning zone, an outdated mind-set that says if you want to burn fat, you should perform cardio at a low-intensity aerobic pace for mind numbingly long periods. There is something better. If you want to do more work in less time and get superior results, you've got to try Tabata.
Tabata is a form of interval training in which you exercise intensely for 20 seconds and rest for 10 seconds. You perform eight cycles of this 20:10 work:rest ratio, so each exercise or cardio interval takes four minutes to complete.
The training protcol was designed by Izumi Tabata, PhD, to better train Japanese speed skaters. He discovered that when athletes performed eight cycles of 20:10 intervals, they increased both their aerobic (endurance) capacity and their anaerobic (short bursts of work) capacity more than when they did moderate-intensity cardio.
Three Reasons to Try Tabata
1. It burns more fat. Studies show that high intensity interval training like Tabata burns fat more effectively than slow, steady cardio sessions.
2. It makes you stronger. Tababa training enhances explosive energy which can help you complete more reps with a given weight or use more weight to finish a given number of reps.
3. It helps build lean muscle. High reps and little rest between sets increase the amount of blood vessels feeding your muscles, which can lead to more energy during workouts, and better recovery and progress after."
March/April 2010 Issue
Thoughts???
Wednesday, July 14. 2010
Burpees!
We all love to hate them, but did you know that they are the quintessential full body exercise? Burpees target your cardiopulmonary system, chest, shoulders, lower abs, quads, glutes, calves and transverse abs. Let us know...love 'em or hate 'em?
Friday, July 9. 2010
Interesting Facts about Calgary Stampede Food!
The perimeter of the Calgary Stampede grounds is about 5.5km. If a 200 lb person walked around the stampede grounds they would burn about 311-389 kcal (depending on speed). A 150 lb person would burn about 233-291 kcal (depending on speed). Therefore, one lap walking around the stampede ground perimeter will help burn off six of the consumed mini donuts.
Just in case you’re hungry….
Corn Dog 375 kcal per corn dog
Chili Cheese Fries 745 kcal per small order
Nachos 861 kcal per plate
Cotton Candy 171 kcal per bag
Candy Apple 332 kcal per apple
Fried Snickers 444 kcal per bar
Mini Donuts 54 kcal per donut
Deep Fried Oreos 156 kcal per Oreo
Onion Rings 276 kcal per 8-9 onion rings
Fries 539 kcal per large serving
Pizza 380 kcal per slice
Beer (Budweiser) 145 kcal per 355 ml can
Pancake 250 kcal per 4 inch pancake
HAPPY STAMPEDE!
Just in case you’re hungry….
Corn Dog 375 kcal per corn dog
Chili Cheese Fries 745 kcal per small order
Nachos 861 kcal per plate
Cotton Candy 171 kcal per bag
Candy Apple 332 kcal per apple
Fried Snickers 444 kcal per bar
Mini Donuts 54 kcal per donut
Deep Fried Oreos 156 kcal per Oreo
Onion Rings 276 kcal per 8-9 onion rings
Fries 539 kcal per large serving
Pizza 380 kcal per slice
Beer (Budweiser) 145 kcal per 355 ml can
Pancake 250 kcal per 4 inch pancake
HAPPY STAMPEDE!
Thursday, July 8. 2010
Looking Good, Ara!
Ara (far right), looks fantastic at the 2010 Alberta Provincials - ABBA Figure Competition!
Wednesday, July 7. 2010
How To Clean Funky Smelling Running Shoes
Resist the urge to toss them into the washer - the rough and tumble action can break down the inner cushioning, and the water will relax the glue and structure of the shoe.
Try this method instead...After removing the laces and inserts, scrub your shoes inside and out with a soft brush using cold water and a little liquid hand or dish soap. Let them air dry; the high temperature of the clothes dryer or even a hair dryer will mess with the midsole materials and the glue that holds the shoes together.
Lingering odor may mean it's time for a new pair. Running shoes should be replaced every 6 months or 500 miles because worn out soles can lead to injury.
Try this method instead...After removing the laces and inserts, scrub your shoes inside and out with a soft brush using cold water and a little liquid hand or dish soap. Let them air dry; the high temperature of the clothes dryer or even a hair dryer will mess with the midsole materials and the glue that holds the shoes together.
Lingering odor may mean it's time for a new pair. Running shoes should be replaced every 6 months or 500 miles because worn out soles can lead to injury.
Sunday, July 4. 2010
Motivation
Motivation is described as an inner or social stimulus for an action. Each of us has a different motivation to work out and be fit. Drop us a line and let us know what keeps you motivated!
Thursday, July 1. 2010
Happy Canada Day!
Congratulations Ara!
Congratulations to our fabulous trainer Ara for finishing 1st at 2010 Alberta Provincials - ABBA Figure Competition. We are so proud of you!
Thursday, June 24. 2010
Free Family Workout
Celebrate family with Bikini Boot Camp and join our Free Family Workout!
Everyone is welcome! Husbands, children, mothers, fathers, sisters, brothers or anyone you consider 'family' are all welcome to attend!
*we request that only 1 family member register for the entire family. An email will be sent out prior to the event requesting the number of family members that will be in attendance.
Date: Sunday June 27th 10-11:30am
Location: Edworthy Park
This fun filled workout is filled full of family games for everyone to enjoy!
Register online at www.bikinibootcamp.ca
Everyone is welcome! Husbands, children, mothers, fathers, sisters, brothers or anyone you consider 'family' are all welcome to attend!
*we request that only 1 family member register for the entire family. An email will be sent out prior to the event requesting the number of family members that will be in attendance.
Date: Sunday June 27th 10-11:30am
Location: Edworthy Park
This fun filled workout is filled full of family games for everyone to enjoy!
Register online at www.bikinibootcamp.ca
Saturday, June 19. 2010
Bikini Boot Camp Featured on Sweetspot
Sweet Nothing
Bikini After Baby
Calgary
(Jun.18.10)
We had given up bikinis, thinking they were reserved for the young and childless.
But with the mama-friendly training offered at Calgary's Bikini Boot Camp, we can have our body back in weeks, and our babies can actually help!
With the intensity of a personal trainer and the motivation of the buddy system, we love that the Post-Natal program ($375/16 sessions) uses our baby as a weight -- to help us lose it. Mommies of toddlers, or those with two or more children, can sweat it out at in the Stroller program ($305/12 sessions), getting a walk and workout in one.
Looks like our bikinis will get some wear this summer…
Bikini Boot Camp
www.bikinibootcamp.ca
Check it out at www.sweetspot.ca/sweetmama
Bikini After Baby
Calgary
(Jun.18.10)
We had given up bikinis, thinking they were reserved for the young and childless.
But with the mama-friendly training offered at Calgary's Bikini Boot Camp, we can have our body back in weeks, and our babies can actually help!
With the intensity of a personal trainer and the motivation of the buddy system, we love that the Post-Natal program ($375/16 sessions) uses our baby as a weight -- to help us lose it. Mommies of toddlers, or those with two or more children, can sweat it out at in the Stroller program ($305/12 sessions), getting a walk and workout in one.
Looks like our bikinis will get some wear this summer…
Bikini Boot Camp
www.bikinibootcamp.ca
Check it out at www.sweetspot.ca/sweetmama
Tuesday, June 15. 2010
10 Ways to Boost Your Metabolism!
1. Build Muscle Through Strength Training - unlike fat, muscle is metabolically active tissue. That means, the more muscle you've got, the more calories you will burn even when you aren't exercising.
2. Eat More Often - Think of your body as a machine that needs a constant energy source (food) for fuel. Stop feeding it and it's going to run sluggish.
3. Get Enough Iron - Iron is what helps transport oxygen to your cells and it's tied closely with your energy levels.
4. Stay Hydrated - Your body needs water to help it digest and convert food efficiently into energy.
5. Refuel After Your Workouts - You may think that not eating after a hard workout will help you shed pounds but refuelling after exercise plays a big role in metabolism and fat loss.
6. Pack More Protein - Your body uses more energy to digest protein than fat and carbohydrates.
7. Avoid Alcohol - When you drink, your body will metabolize the alcohol first which means that other food is less likely to get used for energy and gets stored as fat.
8. Ditch Crash Diets - Diets that tout miracle fat loss and products that claim to radically change your metabolism are full of empty promises.
9. Spice Up Your Diet - Research indicates that adding capsaicin (a compound found in the seeds and membranes of hot peppers) to your diet could help increase your metabolism through a process called thermogenesis.
10. Kick Up Your Cardio - Short duration, high intensity bursts of exercise for just two weeks improves fat loss by 36% according to a study from the University of Guelph.
- Oxygen Magazine
2. Eat More Often - Think of your body as a machine that needs a constant energy source (food) for fuel. Stop feeding it and it's going to run sluggish.
3. Get Enough Iron - Iron is what helps transport oxygen to your cells and it's tied closely with your energy levels.
4. Stay Hydrated - Your body needs water to help it digest and convert food efficiently into energy.
5. Refuel After Your Workouts - You may think that not eating after a hard workout will help you shed pounds but refuelling after exercise plays a big role in metabolism and fat loss.
6. Pack More Protein - Your body uses more energy to digest protein than fat and carbohydrates.
7. Avoid Alcohol - When you drink, your body will metabolize the alcohol first which means that other food is less likely to get used for energy and gets stored as fat.
8. Ditch Crash Diets - Diets that tout miracle fat loss and products that claim to radically change your metabolism are full of empty promises.
9. Spice Up Your Diet - Research indicates that adding capsaicin (a compound found in the seeds and membranes of hot peppers) to your diet could help increase your metabolism through a process called thermogenesis.
10. Kick Up Your Cardio - Short duration, high intensity bursts of exercise for just two weeks improves fat loss by 36% according to a study from the University of Guelph.
- Oxygen Magazine
(Page 1 of 12, totaling 175 entries)
next page »
Most recent comments