Outdoor Fit Body Bootcamp is back for Spring 2015!

2015 FIT BODY OUTDOOR BOOTCAMP SIGN-UP happening NOW!
Interested in training and ready to get outdoors? OUTDOOR FIT BODY BOOTCAMP is the answer! This program is designed to help you gain strength, cardio endurance, flexibility, loose weight and improve body composition. Classes are 40 minutes in length and are infused with circuit training, strength work, and high intensity metabolic training. Be prepared to work hard and see results!
WHEN: MARCH 31st through MAY 5th. Six weeks and we will meet once a week.
WHERE: TUESDAYS at 5:20PM at Bestgate Park
TUESDAYS at 6:20PM at Broadneck Park
PRICE: Before March 20th – $54
AFTER March 20th – $66
***TO SIGN-UP e-mail wellnesswithpriscilla@gmail.com*****

SEE PHOTOS BELOW FROM PAST BOOTCAMPS!

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CHECK OUT REGINA’S AWESOME RESULTS!

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Client Spotlight: Meet Alex!

Alex began training two years ago when she came to me looking to tone up, lose weight, and develop a habit of sticking to an exercise program. We set goals, met them, and continue to develop new ones. Since Alex started training she has gotten engaged and is now focusing on looking her best when she walks down the aisle in May! Alex is dedicated, hard working, and brings positivity to every workout. She recently completed her second round of Whole 30 in January and did awesome! Keep reaching for the stars Alex! SO proud of you! January Whole 30 Results Weight Lost: 6 lbs Bust: 1.5 inches Waist: 2.5 inches Hips: 1 inch Thighs: 1 inch Biceps: 1 inch 10712693_782525565143905_7943117822168570488_n 10653340_763464817049980_3347502514452288106_n Alex working out with her mom Glynis. image1 Pull-up time! image2 Toning up in outdoor boot camp!

Density Strength Circuit

Happy Thursday!

It’s no secret that I love density circuits. It’s a combination of strength and metabolic work that will have you sweating in no time. Below are five exercises that should be performed back to back in a ten minute time period.  Try to do as many sets as possible within that ten minute time span. You can make this as challenging as you like by increasing weight and decreasing rest between each exercise.  All you need is a timer and dumbbells or kettlebells! Remember no one ever got fit using 5 pound weights so go heavy.

Set your timer for ten minutes and begin. Perform 8 reps on each exercise and move on to the next. Repeat as many times as possible until your timer goes off.

1. Push-ups – If you haven’t mastered this movement on your toes then perform on your knees. Make sure your bootay isn’t in the air!

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2. Goblet Squat

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3. Three Point Dumb Bell Row

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4. Single Leg Hip Lift

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5. Walking Overhead Lunge

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Have a great workout!

Priscilla

Sweet Potato Breakfast Hash!

I can eat breakfast for any meal on any day. I have taken it to a whole new level with the purchase of my new spiralizer from Williams-Sonoma. This is a great tool to add creativity and variety to your Whole30 meals. If you are a breakfast lover like me you will love this meal! It is so easy and healthy!

Ingredients

  • One Sweet potato – Spiralized
  • One large onion Diced
  • Half of a red pepper diced
  • ½- 1 tablespoon of ghee
  • salt
  • pepper
  • Parsley

Instructions

Saute(in Ghee) pepper and onion in large frying pan over medium-high heat until soft. Add sweet potato and season with salt, pepper, and parsley. Cook until edges of potato are golden brown. About 5-10 minutes. Serve with eggs or any dish of your choice. Enjoy!

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saute

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The finished product! YUM!

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Stay tuned for more fun recipes featuring the spiralizer!

If you are interested in purchasing a spiralizer check out the links below! I went with the four blade option for more variety of cuts.

Buy Spiralizer Here

Check out the cookbook too

Keep on cooking,

Priscilla

Italian Chicken Soup

Eating healthy doesn’t have to be complicated. Throw all of the ingredients in the crock-pot and it’s ready in 4 hours!  This was my first time cooking with coconut milk and I was hesitant at first but this proved me all wrong! This is definitely a recipe I will make again and again. Whole30 approved too!

Ingredients (I chose all organic)

  • 3 large or 4 small chicken breasts
  • 1 cup chicken broth
  • 14 oz. can of full fat coconut milk
  • 14 oz. can of diced tomatoes
  • 2 cloves of minced garlic
  • 2 tablespoons of italian seasoning
  • 1 tablespoon dried basil
  • 3 carrots cut into ¼ inch slices
  • 2-3 celery stalks chopped

Cook on high for four hours. Once the time is up remove chicken and shred with two forks. Return to crockpot and enjoy!

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Beef and Brussels Sprout Bowl

Time to get back on track after the holidays! This is a tasty recipe lunch or dinner. Easy, delicious, and Whole30 approved! My husband approved too!

Ingredients

  • one tablespoon ghee or coconut oil
  • one chopped onion
  • 4-6 oz ground beef
  • half a bag of Trader Joe’s diced brussels sprouts
  • garlic salt
  • ½ sweet potato grated

In a skillet, heat ghee over medium heat. Once warm add the chopped onion and garlic salt and cook until it is soft and translucent. Add the sweet potato and continue to saute until soft. Add the beef and a dash more garlic salt. Cook until beef is browned and fully cooked. Add the brussels sprouts and saute until bright green and slightly crispy on the edges. Enjoy!

Make more than you need so you can enjoy the next day for lunch or dinner! Be prepared with healthy meals and you will stay on track.

 

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Plant Protein Sources

Protein is a truly important aspect of every diet. It keeps you full and helps build muscles. Protein is found in bone, muscle, hair, skin, and virtually every body part and tissue. Adults are encouraged to get 10%-35% of their day’s calories from protein. That is about 46 grams for women and about 56 grams for men. Plant protein is often overlooked and underrated in diets. Below are some great options for incorporating plant proteins to your diet.

Green Peas – One cup has almost 9 grams of proteins.

Lentils – High in fat and low in fiber and one cup of cooked lentils has 18 grams of protein. Try it in soups…..yum!

Broccoli – Your mom was right, eat your broccoli. It contains beta carotene, zinc, and selenium, which helps strengthen the immune system. One cup of cooked broccoli has about 6-7 grams of protein

Quinoa – Great on salads, soups, or as an oatmeal. One cup has nine grams of complete protein.

Hemp seeds – Rich in fatty acids including omega-3s. A 1 ounce serving has about 10 grams of protein.

Don’t forget to eat a protein at every meal!

Priscilla

Client Spotlight: Becca

I love to highlight the hard work and dedication of my clients. Becca started training with me in May of 2012 and is still going strong. She comes ready to work out and is always asking me to turn up the music! Becca’s upbeat and fun personality is what makes my job so enjoyable. In March of 2014, Becca decided to really dial in her diet and lost additional inches and pounds. I’m so happy that Becca has made exercise a habit and has achieved many of her goals. Way to go Becca!

Before Pictures

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Name: Becca Boyd

Age: 30

When did you start working with Priscilla?: May 2012

Initial Weigh:168 lbs.

Current Weight: 147 lbs.

Mesurements December 2012:

  • Waist 34.5 inches
  • Hips: 43 inches
  • Thighs: Right – 23 inches, Left – 23 inches
  • Biceps: Right- 12 inches, Left – 12 inches

Measurements July 2014

  • Waist: 31 inches
  • Hips: 40 inches
  • Thighs: Right – 20.5 inches, Left – 20.5 inches
  • Biceps: Right – 11.5 inches, Left – 11.5 inches

 

Initial Goals: lose weight, tone, get stronger

Accomplishments?: I’m much stronger and have lost 20 pounds. I have more energy and feel so much better all day instead of having highs and lows of exhaustion, moodiness and feeling lethargic. My major carb cravings have gone away which is huge for me!

Why do you think you have achieved your goals?: I finally listened to Priscilla when she kept telling me to change my diet and I lost additional weight and inches within the past 2 months while still continuing my current training with her.

What are your new goals?: Add more days of exercise into the week. Stay healthy and lose 10 more pounds

What do you love about working out with Priscilla?: She’s fun and positive and keeps changing up the exercises we do!

Advice to other who are looking to begin an exercise program?: Try it for a month and see what you think. It’s not your average “boot camp” class!

Favorite healthy Snack or Meal?: 1/2 banana with almond butter

 

After Photos

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To start a training program today e-mail Priscilla at wellnesswithpriscilla@gmail.com!

Change it UP!

Have you been eating the same thing week after week? Try mixing up your diet with these secrets and achieve your weight loss goals. 

Variety

Our palates are designed for variety. We are more satisfied with a variety of textures, colors, and tastes. When you eat the same thing week after week it makes us more likely to splurge on things just for the sake of change. Eating the same thing makes us less likely to obtain complete nutritional value received from a variety of foods. Food should supply us with a variety of vitamins, minerals, fiber, and antioxidants.

Try New Places

It’s summer and now is the best time to shop local farmer’s markets. Find vegetables and fruits that are in season and fresh. If you find a food you don’t normally eat try them. Even buying spices from local ethnic markets can take grilled chicken from boring to spicy and exciting. Experiment with new foods and flavors!

Try a Class

Find a friend and take a class! Cooking classes are becoming more and more popular. Whole Foods Annapolis and Anne Arundel Community College each have a selection of healthy cooking classes. 

https://www.wholefoodsmarket.com/events?store=7758

http://www.aacc.edu/noncredit/file/NoncreditScheduleSummer.pdf

Update the Classics

Eating the same thing can get boring if you always use the same ingredients. Trying new ingredients in meal staples can take your favorite foods to the next level. Use avocado instead of mayo, add mushrooms to your burger. Experiment!

Rediscover New Foods

  • Instead of peanut butter try almond butter
  • Instead of apples try kiwi
  • instead of spaghetti try spaghetti squash
  • instead of brown rice try black rice

Have a great week,

Priscilla

 

 

 

Watermelon and Tomato Salad

This salad is awesome! I love trying out new recipes and tested this one out on some friends over the weekend. It’s always refreshing to have a salad with out a leafy green. This would be perfect right on top of a fresh piece of grilled chicken or salmon. Make sure to use organic produce! Enjoy!

Ingredients

1. One orange Pepper – Chopped

2. Five small yellow tomatoes – Diced

3. One Large Cucumber – Peeled and diced

4. ¼ Watermelon

5. 1-2 Avacados (depending on how many people will be sharing)

6. Fresh chopped basil

7. One tablespoon olive oil

8. 1-2 tablespoons balsamic vinegar

9. Salt and pepper 

Dice and chop all ingredients above. Season to taste. Enjoy!

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