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Booty News

Healthy Eating doesn’t have to be hard work!

Is there sometimes a little voice inside your head that says “Yes, it really does!”  Well girls we are here to give you some tips to make it so much easier.

Too often we think that making significant changes must be difficult.  But, if we take small steps, regularly, these changes can be made much easier to permanently incorporate into our busy lives.

Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. It’s about feeling great, having more energy, and stabilising your mood.

Get back to basics: Think about food in terms of variety, colour and freshness. Eating well shouldn’t be complicated. Recipes should use fresh, healthy ingredients that can be easily found in your average grocery store. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.

Plan, plan, plan! Set yourself up to win. Plan your meals for the week and work out your grocery list before shopping. The more often you plan, the easier it will be to choose healthy foods.

Make it easy: Select fresh foods in their natural state, not unique foods that are difficult to find. Focus on colour and variety when selecting fruits and vegetables. Make sure the foods you choose are filling and tasty.

Keep it simple: Meals should be delicious with healthy, fresh ingredients that are easy to put together. Recipes should have easily available ingredients.

Make it achievable: Take it one day at a time. Don’t think too far into the future. If you make an unhealthy meal choice, make your next meal a healthier option and continue from there. One unhealthy meal won’t be your undoing – a whole week’s worth is another story.

 

Recipe of the week/month – Creamy Salmon and Asparagus pasta

Serves 4.

 

Ingredients:

  • 250g wholemeal spaghetti
  • 1 bunch asparagus, cut into 3cm pieces
  • 3/4 cup low-fat thickened cream
  • 2 tsp finely grated lemon rind
  • 2 tbsp lemon juice
  • 1 tsp basil paste
  • 415g can pink salmon, drained, bones removed, flaked
  • 10 cherry tomatoes, halved

 

Method:

  1. Cook pasta in a large saucepan of boiling water following packet instructions until tender.  Add asparagus in the last 3 minutes of cooking. Drain
  2. Return pasta and asparagus to pan. Add cream, lemon rind, lemon juice, basil paste, cherry tomatoes and salmon. Season with salt and pepper and toss to combine. Serve.

        1700 kJ / 405 kcal

Exercise Makes you Happy!

Yes, it really does!  It’s not just good for you but it can make you a happier person.

It’s not just coincidence that you feel less stressed out, less anxious and generally happier when you work out and stay active on a regular basis.

So how does it all work?

Well, did you know there is a ‘happiness’ chemical?  Dopamine, a brain neurotransmitter, is generated during exercise, it releases ‘happy’ chemicals into your brain.

Contemporary studies point to the decline of dopamine as we age. So it is essential to find activities that release dopamine to keep those feelings of happiness and pleasure constant and nothing is better than exercise to encourage your brain to increase its dopamine production.

The best way to increase your brain’s dopomine (happy) production?  Exercise – to run, lift, jump and play – it’s time to get happy.

At Booty Camp, you get all the benefits of exercise PLUS the opportunity to work out with great new friends in amazing locations as well as exposure to awesome motivation from all of our trainers!

Exercise not only makes you happy, fighting anxiety and depression, but also has a number of added benefits:

  • Reduces the risk of heart disease and diabetes
  • Reduces stress and anxiety
  • Lowers blood pressure
  • Increases levels of HDL (good) cholesterol
  • Weight-bearing ‘anaerobic’ exercise increases your metabolism for around 18 hours (lifting weights, building muscle etc.)
  • Your lungs and cardiovascular system are encouraged to process and deliver oxygen more effectively to the areas that need it
  • Improves quality of sleep

 

Recipe of the week/month – Yummy Yoghurt with Mixed Dried Fruit & Nuts

Try this bootylicious alternative to flavoured, high-sugar yoghurts!

 Yoghurt is a probiotic food, supporting your digestive system with ‘good’ bacteria, which enables your body to absorb nutrients more efficiently.

 Ingredients:
Chobani natural yoghurt (or a yoghurt that is 0% fat, 0% sugar)
1 tbsp of small handful of mixed nuts
1 tbsp of dried fruit (try goji and blueberries)
Powdered ginger (or cinnamon) to taste
Fresh or frozen blueberries or raspberries if desired

(Make yoghurt the night before so that frozen fruit has time to thaw)

Method

Mix all ingredients together or layer if preferred

Dip a teaspoon in honey or maple syrup to eat your yoghurt and enjoy that hint of sweetness without all the added calories. You won’t even feel like you’re missing out!

 

Hurry, only 3 weeks left to join our 12 Week  Booty Body Challenge

Say good-bye to those winter wobblies. Do something good for yourself and break into spring/summer with a brand new bikini body!

Our 12 Week Booty Body Challenge is now running and we are proud to announce our latest initiative…..

 

 

 

 

 

 

 

Thank you so much to everyone who has registered so far.  This Challenge is set to be our biggest yet with the addition of Foody Camp.

Our trainers will get the best out of you without yelling, screaming and whistle-blowing and we guarantee you will see results!

Target and tone those stubborn areas. Feel fitter and stronger and healthier, and look more bootylicious than ever!

What our 12 week challenge gives you:

1. 12 weeks of face to face training with your own Booty Camp personal trainer
2. Training twice a week to achieve your goals
3. Small classes so your trainer can tailor the sessions to your individual health and fitness goals
4. Weekly Foody Camp nutrition plans including shopping lists and recipes, designed to work along side your Booty Camp sessions
5. **New in 2014** – Weekly nutrition videos from Foody Camp nutritionists to give you advice you can use beyond the challenge
6. Support from your very own nutritionist to answer any questions you have with regards to your Foody Camp plan.

You’ll notice the difference in only 4 weeks!

Your family and friends will notice the difference in only 8 weeks!

The rest of the world will notice the difference in only 12 weeks!

Our 6 week Booty Camps are a $260* investment in your health. Commit to our 12 Week Booty Body Challenge for only $399, saving you $121– our gift to you, plus we will throw in our Foody Camp plans for FREE!

(*Based on our Full Priced 6 week course)
Payment Plans are available
12 Week Challenge classes will start week commencing 4th August.

Foody Camp recipe – Lean Beef Spaghetti Bolognese

Here’s a taste of what Foody Campers get to enjoy and you could too by joining the 12 Week Booty Body Challenge, a recipe the whole family will love!

Serves 4

1 tbsp olive oil
500g lean beef mince (<5% fat)
1 onion, finely chopped
1 clove garlic, crushed
1 x 500g jar Raguletto red wine & garlic pasta sauce
5 large mushrooms, sliced
1 carrot grated
250g wholemeal spaghetti
2 tbsp grated parmesan cheese

Method:

  1. Heat oil in large frying pan over medium heat.
  2. Add mince, onion and garlic and fry for 5 mins, stir occasionally until mince browned and onions softened
  3. Add mushrooms and carrot, cook for 1 min
  4. Add pasta sauce. Stir well and simmer for 15-20 mins until sauce thickens
  5. Place spaghetti in deep saucepan of boiling water and cook according to packet instructions
  6. Serve spaghetti with Bolognese sauce sprinkled with Parmesan cheese

 

Booty Camp NOW has Payment Plans

Starting Booty Camp has never been simpler

Booty Camp, Aussie Girls #1 choice for outdoor fitness has now made it even easier for you to achieve your health and fitness goals.  We have introduced 3 new payment plans to help you get started today!

If you would like us to contact you with more information just clicking here.

Bootylicious & Tasty

There’s an awful lot we owe to our genes. To a degree, they set the baseline. But our environment, stress, and lifestyle choices can all affect how bootylicious we look and feel.

We’re going to look at great foods to introduce into to your diet that can influence the condition of your skin, hair, nails and eyes.

Skin
When it comes to skin (and health in general), 3 of the biggest baddies are alcohol, cigarettes, and sun. So avoid if you can!

Go for foods rich in vitamin C such as capsicum, strawberries, tomatoes, oranges, broccoli, and goji berries. Foods like nuts and seeds, olive oil, and spinach provide wonderful sources of vitamin E. Selenium can be found in Brazil nuts, tuna, lean beef, turkey, chicken breast, mushrooms and eggs, and rich sources of omega-3 fatty acids are in salmon, sardines, anchovies, flaxseed, and walnuts.

Hair
For bootylicious hair, include more lentils, sweet potatoes, spinach, eggs, almonds, salmon, pork tenderloin, beans, oatmeal, peanut butter, capsicum, and oysters for the hair-zapping nutrients of iron, protein, omega-3 fats, and zinc. All terrific for amazing hair!

Nails
Surprisingly, calcium is NOT something that assists with nail strength. Try iron, protein, and zinc. Eat a well-balanced diet full of colourful produce, whole grains, lean proteins, and low-fat dairy products.

Eyes:
Shining bootylicious eyes can be created with vitamin C & E, zinc and omega-3 fatty acids. Go for spinach and kale, grapefruit, strawberries, and Brussels sprouts, seeds, nuts, wheat germ, turkey, salmon, sardines and of course, carrots.

Recipe of the week/month – Amazing complexion-healthy smoothie

Try this bootylicious smoothie for a complexion-healthy kick of the nutrients vitamin C & E, beta-carotene and omega-3 fats

 

Serves 1

1 cold orange (peel & cut in sections)
½ cup sliced strawberries
1 medium carrot (peel and shred)
½ cup plain, nonfat yoghurt, chilled (Chobani is a great choice)
2 tbsp wheat germ
2 tbsp ground flaxseeds
1 tbsp fresh lemon juice

Blend and enjoy!

 

(Approx 125 calories, 4.5g fibre, total fat 2g (nil sat), protein 4.5g, carbs 24g)

 

12 Week  Booty Body Challenge – coming soon!

Say good-bye to those winter wobblies. Do something good for yourself and break into spring/summer with a brand new bikini body!

Our trainers will get the best out of you without yelling, screaming and whistle-blowing and we guarantee you will see results!

Target and tone those stubborn areas. Feel fitter and stronger and healthier, and look more bootylicious than ever!

What our 12 week challenge gives you:

1. 12 weeks of face to face training with your own Booty Camp personal trainer
2. Training twice a week to achieve your goals
3. Small classes so your trainer can tailor the sessions to your individual health and fitness goals
4. Weekly Foody Camp nutrition plans designed to work along side your Booty Camp sessions
5. **New in 2014** – Weekly nutrition videos from Foody Camp nutritionists to give you advice you can use beyond the challenge
6. Support from your very own nutritionist to answer any questions you have with regards to your Foody Camp plan.

You’ll notice the difference in only 4 weeks!

Your family and friends will notice the difference in only 8 weeks!

The rest of the world will notice the difference in only 12 weeks!

Our 6 week Booty Camps are a $260* investment in your health. Commit to our 12 Week Booty Body Challenge for only $399, saving you $121– our gift to you, plus we will throw in our Foody Camp plans for FREE!

(*Based on our Full Priced 6 week course)
Payment Plans will be available
12 Week Challenge classes will start week commencing 4th August.

 

Booty Camp NOW has Payment Plans

Starting Booty Camp has never been simpler

Booty Camp, Aussie Girls #1 choice for outdoor fitness has now made it even easier for you to achieve your health and fitness goals.  We have introduced 3 new payment plans to help you get started today!

If you would like us to contact you with more information just clicking here.

 

Pre-spring Butt and Leg workout

The other day I received a phone call from a local newspaper asking me for a quote on one of the latest crazes – “The Butt Facial”.  This got me thinking, how can we incorporate an amazing Butt (and lets not forget the legs) workout into your Booty Camp routine?  Especially during pre-spring (no time for hibernating in winter).

The other day I received a phone call from a local newspaper asking me for a quote on one of the latest crazes – “The Butt Facial”.  This got me thinking, how can we incorporate an amazing Butt (and lets not forget the legs) workout into your Booty Camp routine?  Especially during pre-spring (no time for hibernating in winter).

This amazing Legs 11 workout will tone all the way down from your butt to your toes.  The workout will only take you 11 minutes so you can workout while watching your favourite TV show!!

THE BOOTY CAMP LEGS 11 WORK-OUT:


OK, we are going to start with 2 types of squat and calf raise.
Squat 1 is a plié squat, feet twice your hip width apart and pointing outwards
Squat 2 is a normal squat, feet just a little wider than your hips, toes pointing forwards and slightly out.
Calf Raises are done with toes pointing forwards and slightly, naturally, apart.

Set 1 – 11 Plié squats, 11 Squats and 11 Calf raises
Set 2 – same as set 1, but hold each 11thsquat and raise for 11 seconds
Set 3 – same as set 2, but now after you hold the squat for 11 seconds, add 11 super fast pulses.
Burning now?  We’re only 1/3 of the way through…

Now – lunges and side squat swings (don’t worry, I’ll explain) 
Lunges are done with feet a stride apart (hip width) and toes pointing forwards.

Do 11 lunges on right leg and then 11 side squat swings (that’s 6 on one side and 5 on the other, not 11 both sides, we’re not totally cruel). 
Then repeat with 11 lunges on left leg and 11 side squat swings.

Now we can hit the floor, for the last part – the Booty Camp toe-tap.
This one is a little complicated, so imagine yourself lying on the ground and doing it as you read this and it will make more sense. 
Lie on one side, balanced on hipbone and elbow.  Keep the top leg poker straight, flex your ankle and raise up the whole leg til the heel is about 6 inches off the ground.  Now rotate your leg until the toe is pointing down.  Tap your toe once directly in front of the other ankle, then once behind, then twice in front and twice behind and so on up to 11 times front and back.
Then with the same leg swing it directly in front of your hips (so at a right angle to your other leg, still about 6 inches off the ground) and tap the toe on the ground another 11 times.  Now swing it back to where it started, lift another 6 inches off the ground (still poker straight, yes I know it hurts) and do 11 little circles forward and 11 little circles backwards.
Technique Tip:  it’s only your leg that is moving, as you do the forwards and backs taps try really hard not to rock your body with it.
Another technique tip:  up til about 5 or 6 taps you will be thinking “what a joke, this isn’t a work-out”, and then you will feel it, in the booty, the cramping, the tingling, the “just give up this hurts” feeling.  Nothing relieves this feeling like a good slap and punch on the offending cheek, you’ll feel a little silly if anyone’s around, but a good slap will get you through to the end)

Booty Camp Toe-Tap:  1-2-3 through to 11 forward and backward taps, 11 toe taps at 90 degrees, 11 circles forward and backwards.
 Both legs.
All done?  Burning?  Perfect, job done!

Now make sure you give your Booty, Quads, Hamstrings and Calves a great stretch.

Recipe of the week/month – BBQ Seeded Mustard Lamb Cutlets with Potato Medley.

– serves 2                   Gluten Free with GF wholegrain mustard and Lactose free

 

Ingredients:

  • 6 lamb cutlets trimmed of all fat
  • 2 tbsp seeded mustard
  • 2 tsp lemon juice
  • 1 tbsp olive oil
  • ½ sweet potato, peeled and chopped
  • 2 small or 1 large potato
  • 2 tomatoes, halved
  • 1 small zucchini, sliced
  • 1 tsp dried rosemary

 

Method:

  1. Preheat oven to 200°C
  2. Marinate lamb cutlets in lemon juice seeded mustard and half the olive oil. Add salt and pepper to taste and marinate for about 20 minutes.
  3. Place tomato, zucchini, potato and sweet potato on a baking tray, drizzle with the remainder of the olive oil and sprinkle with rosemary. Bake in oven for 30 minutes.
  4. Preheat BBQ or griddle pan.
  5. Cook cutlets over medium heat on the BBQ for 2-3 minutes each side or until medium rare.
  6. Serve immediately with baked vegetables

 

Booty Camp NOW has Payment Plans

Starting Booty Camp has never been simpler

Booty Camp, Aussie Girls #1 choice for outdoor fitness has now made it even easier for you to achieve your health and fitness goals.  We have introduced 3 new payment plans to help you get started today!

If you would like us to contact you with more information just clicking here.


6 weeks of Booty Camp for ONLY $43 per week.  Payment plan based on a 6 week commitment.

18 weeks of Booty Camp for ONLY $35 per week.  Payment plan based on a 18 week commitment.

12 weeks of Booty Camp for ONLY $38 per week.  Payment plan based on a 12 week commitment.

Summer Bodies are made in the Winter.

The sun is coming up later and disappearing earlier.  The temperature has dropped a few degrees.  Yes, we can certainly feel the winter creeping into our bones.  It’s the time of year when all your exercise mojo can a go-go.
You miss 1 session, which morphs into a weeks worth, which morphs into a months worth and before you can say “It’s too cold to train” winter has rolled into spring and you are reaching for the swimsuits and flirty dresses.

We thought it would be timely to share some tips to help you keep the mojo on flow during the colder months so that you are feeling fabulous, and NOT freaked out, come September…

  1. Be Prepared – Have all of your clothes sorted before you head off to bed.  If you are Booty Camping in the morning you can just slip them straight on or if you are Booty Camping after work have them all ready in your workout bag ready to take with you in the morning.
  2. Layering is the key.  Instead of wearing just one layer wear a couple of layers and take a layer off when you start to warm up.  Even invest in a great pair of gloves and a warm scarf – these two things will help you stay nice and warm and are easy to remove when you do feel the warmth.
  3. You WILL burn more calories just by working out in the winter.  Our bodies have to work just that little bit harder to keep us nice and warm so you get the benefit!
  4. Set yourself a goal – whether its training for an event or working towards that summer bikini body a goal will keep you focused.  Share your goal with your Booty Camp trainer and they will also keep you accountable.
  5. Chose your attitude (something I always tell my kids) – say to yourself before you head out during the colder months, “I love the feeling of the cool crisp air, it makes you feel so alive”!

Most importantly love to enjoy working out in the cooler months.  I promise you, come Summer you bikini will thank you for it.

 

Recipe of the week/month – Orange and Banana Green Smoothie.

This time of year we are all a little more prone to catching a cold or flu so why not start the day with a Green Smoothie!!!

Full of yummy greens, awesome nutrients and a great boost of Vitamin C, this green smoothie will give your immune system that boost it needs.
To make :

  • 2 Oranges
  • 1 Banana
  • 1/2 cup spinach
  • 1/2 cup Kale
  • 1/3 cup unsweetened Almond Milk

Peel the oranges and banana and cut the fruit into small pieces.  Put all the ingredients into the blender until smooth.  To enjoy a nice cold smoothie keep the oranges in the fridge and take them out just before using them.  Depending on your blender you can also add some ice to make it even colder.

I also like to add Almonds, chia seeds, or even some of my protein powder.  The great thing about smoothies is you can pretty much make up your own recipe according to your own taste.

 

 

Booty Camp – Payment Plans

We are currently looking into flexible payment plans for all our Booty Camp courses.  We would really love to have your feedback so we can work out which type of plan would be most suited to you.  If you could just take a few minutes to fill out our form below we would really appreciate it

Booty Camp - Payment Plan

Choose from one of the options below:
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Previous News.

Chocolate Quarter

(The part of the year that takes us from Christmas to Easter via Valentines Day!)

Chocolate; that sweet, sweet confectionary. It comes from the beans off the Cocoa tree, and Cocoa has been referred to by the Aztecs and Mayans as ‘food of the gods’ (and don’t we all know why!). Surely, if it comes from a tree can it be bad for you?

Chocolate has had a bad rap over the years, with reports that it causes migraines, acne and obesity. However, some good news girls, it is now believed that consuming chocolate in moderation and as part of a healthy, balanced diet may even result in some health benefits from the antioxidants in the cocoa beans (protection against heart disease, cancers and degenerative illness).

But wait! Sorry to be the party pooper, don’t start stocking the cupboards just yet…more research is still required to confirm this.

Chocolate bought in the stores in bars and confectionary has been processed to reach the form on the shelves, which may decrease any possible health benefits. It also contains on average around 30-45% fat, and a lot of sugar. White chocolate is not even considered real chocolate as it has no Cocoa in it. The less processed the cocoa bean, the better it is for you.

Pure dark chocolate is the one to choose if you are going to eat it in block form; but stick to a maximum 1-2 squares (approximately 25g) per day as part of a healthy, balanced diet. Be aware of the percentage of cocoa in the dark chocolate (look for a higher percentage).

Hopefully this busted the myth on chocolate as a ‘health food’. Try to consider it as an extra and enjoy in moderation. There’s no denying it certainly has some pretty awesome mental health benefits if you’re having a bad day, and no one can ever take that away from it! 

Sneak preview: Foody Camp – Healthy is the new Sexy!

Have you ever heard the saying that weight loss is 80% (or 60% or 70%) what you eat?

Have you ever face-palmed yourself after training hard at Booty Camp for so long and although you are reaching your Health and Fitness goals and are starting to feel amazing you just haven’t lost the weight or toned up as you hoped you would.

Sorry girls but there is still a missing part to the puzzle. A good healthy diet. By adding a great diet to your already amazing Booty Camp sessions you will be well on your way to achieving the body you have always wanted.

There is that sneaky little equation, which seems to make perfect sense but is always easier in your head than in practice: –
Booty Balance = Energy in (from food and drink) / energy out (from exercise and being alive)

So obvious, right? But realistically us girls are busy bees. We have to balance a lots of things on our plate other than just Booty Balance.

Often the cocktail of life and the daily grind can weigh us down and consume us. Some of us might even be fine with our Booty Balance, maybe just lacking some energy in the kitchen? Maybe you just want to learn a little more about good nutrition?

So the conscientious crew here at Booty Camp sat down and began cooking up a solution. What sort of balanced nutritional program could we offer our girls to complement their Booty Camp experience?

It had to be absolutely delicious, easy and simple, accessible and motivating. The next installment to complete Booty Balance was formed…Foody Camp!!

Foody Camp provides you with an online, fully interactive nutrition program. We’ve even brought in some Nutrition professionals to design the plans and make sure you’re getting the right stuff. All you have to do is jump online, enter your details and a 6 week platter of delicious tools are available for you:

  • Foody Concierge – Imagine having your very own grocery concierge who creates a shopping list from your meal plan, enters the shopping list into your grocery store of choice and sends this to you each week. No way! Yes, way. That’s exactly what the Foody Concierge is all about.
  • Foody PT – At Foody Camp you do one 1 hour session per week with your very own Foody Personal Trainer who is a university degree qualified Dietician. The Foody PT is there to assist you in adjusting your meal plans, discuss your needs and provide support and guidance. Just like our fabulous Booty Camp Trainers!
  • Foody Karma – Foody Karma is the tool you need to stay in control and to give you a holistic approach to healthy eating. There’s a calendar, food journal, recipes, social media, quizzes and the list goes on. We believe that what goes, around comes around!

We are working very very hard on putting the last finishing touches to Foody Camp and cannot wait to get it all started.  We are taking enrolments for the first 50 Booty Campers who are actively on a Booty Camp course to sign up for absolutely free (if you are enrolled in a current Booty Camp)! If you are interested please email us by clicking here.

 

The Biggest Loser – Love it or hate it?  

Hey Girls, the biggest loser has been on our screens for a couple of months now. Apart from checking out what The Commando looks like each week (**blush**) what are your thought on the show? Do you Love it or Do you Hate it?

I decided to do a bit of investigation on the show to find out if there is any scientific backing behind the results? I enlisted the help of my good old friend Google and typed in ‘The Biggest Loser”. Results…..nothing really, I struggled to find anything. I guess this then left me with one option…..to write about my own opinion as a Personal Trainer, dietitian and lover of food and exercise.

I did come across an interesting discussion that suggested The Biggest Loser contestants live on approximately 1200 calories (5000 KJ) a day, which is extremely low for anyone; especially for individuals who are doing extensive exercise as part of their daily routine.

If you’ve seen the show, you’ll know that the tactics used can be quite aggressive; leaving some contestants nearing breaking point. It uses a training style that I think many in the fitness industry would believe to cause some serious injuries. Luckily the contestants’ have a multi-disciplinary medical team on hand. Surely, if you watch the show, you have seen a few episodes where people collapse and a doctor is very quickly by their side.

The Biggest Loser series is certainly inspiring, and sheds light on this ‘large’ problem we have in Australia, of overweight and obesity. It has a great reach; we can watch it on TV or via the internet. Judging by the comments on the Internet, it certainly gets tongues wagging. And yes, the truth cannot be denied that it changes people’s lives in a positive way. It may even give the average Jo or Joe their 15 minutes of fame and a certain level of celebrity status. Contestants drop weights that may have never been possible without the intense regime that they go through. Some of the contestants have even managed to keep it off and maintain it.

Yet the question remains; The Biggest Loser – love it, or hate it?

I guess the answer for me is that, as with so many television shows, we need to take it with a grain of salt. It is a reality TV show designed to gather ratings by riding the fat loss fad. It can change the lives of a small few, but it remains a generally unrealistic weight loss program for the rest of the nation (and globally). Without a medical team standing onsite, our own private Dietitian and Personal Trainer, the removal of our usual hectic daily routine and the incentive of $200,000; how do the rest of us have a chance to break through the belt buckles as the contestants do? And even if we could, it’s not really teaching long term healthy lifestyle habits. Use the Biggest Loser as inspiration, and take note of the underlying point of the show– move more, eat less of the bad and more of the good and always believe in yourself. 

Recipe of the week/month

Breakfast; the most important meal of the day. Why wake up to something that looks unappetising when you can wake up to a Breakfast Parfait. Get your body moving with this tasty snack that is low in GI, full of vitamins and minerals (including calcium for strong bones), and great for a healthy digestive system with thanks to our friend fibre and some healthy bacteria in the yoghurt.
To make toasted Muesli:

  • 1 cup Natural Muesli
  • ½ cup unsalted, natural walnuts – roughly chopped
  • ½ cup unsalted, natural almonds – roughly chopped

Other ingredients:

  • 2 cups of fresh fruit (here are some tasty options to choose from: strawberries/banana/ rockmelon/pawpaw/grapes/honey-dew melon/apple)
  • 1 passion fruit
  • 2 tbsp. honey
  • ¼ cup orange juice
  • ¼ cup lemon juice
  • 1.5 cups of low fat Greek yoghurt (plain)

Method:

  1. Toast muesli and nuts on baking tray in oven @ 180˚c for 8-10 minutes, or until golden brown (stir every 2 minutes to toast evenly). Set aside to cool.
  2. Cut up desired fruit into small pieces. Mix with orange and lemon juice, and drizzle 1 tbsp. honey to taste
  3. Once Muesli is cool, place ¼ cup in each bowl/cup.
  4. Stir remaining honey and passionfruit through Greek yoghurt. Divide yoghurt mixture between each bowl/cup
  5. Finish with fruit on top, then drizzle remaining juice and honey over top. Serve immediately.

NB: to make a Bircher Muesli, skip toasting step and soak muesli overnight in orange/lemon/honey juice.

 

Past Articles

Fat-shaming – Stop it gals!

Hey girls, every heard of “fat-shaming”?  What??  Fat-shaming is a super hot topic being researched on ‘weight discrimination’.  We all do it without realising, even if we are not fat or overweight.  We have some really big news for you gals – fat shaming actually leads to weigh gain!  Guess what?  Fat shaming yourself is worse than others fat shaming you.

Yesterday when girls were calling up to enrol into our Booty Camp sessions I cannot tell you how many times I heard “OMG I need to do something I feel terrible”, “I need to lose the Christmas fat”, “I have to get back into exercise I look disgusting” – sound familiar?

Saying things to yourself like “I have gained a few kilos, I have a muffin top, or time to get to Booty Camp fatty” is actually sabotaging you from losing the weight. Why? It leads to stress which leads to over eating, hypertension, helplessness, pessimism and weight gain. Girls, we need to shut down this fat talk!

At Booty Camp we live by our motto – “You don’t have to be fit to start, but you have to start to be fit”. This means that we understand that girls come in all shapes and sizes. There is a real chance that we’ve been ‘fat-talked’ by others, and worse, by ourselves. However, it’s time to shut down the fat-talk, come to Booty Camp, and let your actions do the talking. Don’t do it out of shame – do it because you love yourself and to make your life more fun.

Booty Camp is design by women, for women. We shut down fat-talk. Our boot camps are designed to be inspirational, fun and an overwhelmingly positive experience. We aren’t sergeant majors, we don’t shout, put you down, or push you to be feeling physically ill. We will ensure that when you turn up we work to your limits so that you feel really good about what you’ve achieved.

So, if you are anxious to start exercising and are thinking “I can’t exercise in a boot camp because I look fat in exercise gear or I am not fit”. Then remember, shut down the fat talk, live life, have fun.

We are inspired by Kellogs’ video “Shut down the fat talk”. I hope you enjoy it and that it inspires you to shut it down.

Note: We don’t necessarily endorse Kellogs’ products – but we do applaud this video!

2014 Classes are filling up FAST!


Well our first training sessions of the year have kicked off and our classes are fuller than ever. Why don’t you Kick 2014 off to a fabulous start? Be quick though the classes are now becoming extremely full and you wouldn’t want to miss out on your favourite location – click here to enroll now.

Whatever you do, be it Booty Camp, running, swimming, yoga or going to the gym. Just do something. Start moving.

Good luck to all of you on your fitness journey in 2014. We look forward to hearing about your goals and your progress. You can always drop us a line with your story, we really, really want to hear it, and give any help and guidance we can.

Remember you don’t have to be fit to start, but you do have to start if you want to be fit.

We will be naming the winners of our Booty Camper of the Year for 2013 very soon. So keep your eye out for this exciting news and to read their inspiring stories.

Cottage Cheese with Honey, Blueberries and Banana Recipe

This healthy, filling breakfast makes a great alternative to your normal breaky routine. It can be served nice and cold for these hot summer mornings.
If you are using frozen berries, be sure to thaw them in fridge the night before making this for breakfast.

Ingredients:

  • 0.33 cup(s) whole oats
  • 0.67 cup(s) reduced-fat milk
  • 2 tablespoon(s) thawed frozen blueberries
  • 1 teaspoon(s) honey
  • 1 small banana, sliced
Kcal: 360 kcal
Recipe Directions:
  1. Place oats and milk in a bowl and cook in microwave for 1 minute 30 seconds or until cooked. Set aside for 1 minute to cool, or place in freezer for 10 minutes for a chilled dish.
  2. In a separate bowel mix together cottage cheese and honey.
  3. Place cottage cheese mixture on top of oats and top with sliced banana and blueberries.
  4. Serve immediately.

5 Amazing facts about Boobs

Fact 1: Exercise will not firm up your boobs!

Breast tissue is fat, not muscle, so you can’t firm your breasts through exercise. But with the right strength routine, you can develop the underlying muscles, the pectorals (pecs), which will help lift your breasts. Push-ups, modified on your knees or military-style, are an excellent equipment-free way to begin building these muscles. Ask your Booty Trainer how to better develop your pecs in your next session.

Fact 2: Exercise will not make breast milk go sour!

Research has shown that mild or moderate exercise does not cause lactic acid to increase in breast milk and does not affect a baby taking the milk.

Fact 3: Sports bras really work!

Professor Steele, who is the associate dean of research at the faculty of health and behavioural sciences of Wollongong University, said there were “significant medical implications of inappropriate breast support”.

Poorly adjusted bra straps can cause headache, backache, and numbness and tingling in the hands because the straps apply excessive pressure to nerves that cross the shoulder and innervate the hand. So ladies, make sure you get a well fitted sports bra for the next session.

Fact 4: 12B breast can move 8 centimeters while running, 16DD can move an agonizing 19 centimeters!

Ouch! See the solution for Fact 3.

Fact 5: Sleeping face down won’t make your balloons deflate but it will change their shape over time!

The best way to sleep is on your side with a pillow under you boobs for support.

Tastiest Summer Salmon Salad?

Our Smoked Salmon salad is perfect for summer and the tastiest lunch ever.

  • 100g Smoked Salmon
  • 30g Goats cheese
  • 4 thin slices of Avocado
  • Handful of cherry tomatoes
  • Handful of rocket
  • 1/2 cup of bean sprouts
  • tbs of capers
  • 8 slices of cucumber
  • 2 slices of red onion

Place all of the ingredients apart from the salmon, cheese, and avocado into a bowl. Toss to mix. Lay the salad onto your plate. Then add your salmon, goats cheese and avocado and serve!

The winner is… Jen from Sydney!

Well done to our 2013 12 week challenge winner, Jen.  

“I was at my heaviest I’ve ever been at the beginning of the 12 weeks and after Easter really felt like I needed to do something about it. I was falling into a really bad pattern of buying McDonalds and takeaway Indian / Italian all the time with my husband as we kept leaving dinner to the last minute and eating out on the weekends. I then got a blood test check up done and found that my cholesterol was extremely high and that I needed to do something about it or would need to start taking tablets.

I’ve been with Booty Camp for over 3 years as I started before getting married. I’ve never been one for exercise but loved the idea of it being outdoors and all women, I definitely felt better exercising but was just plateauing with my weight and then started getting bigger.

I was really happy with my final results as I’ve lost a total of 27.5 cms and 9.2 kgs AND most importantly my cholesterol levels have gone down too with EYS and I’m definitely continuing with the things that I’ve learnt over the last 12 weeks.”

Maybe you could be our Booty Camper of the year 2014 and pick up a fab Lulu Lemon $500.00 gift voucher AND 12 months FREE Booty Camp. All you have to do is tell us your amazing Booty Camp story.

Why not share Jen’s story by clicking on the like button…

Cafe quality breakfast – at home?

We have discovered what could be the yummiest cafe quality breakfast that you can make at home. It’s easy, filling and very, very yum!

Bircher Muesli:  

–          Makes 2 portions

Ingredients:

  • ¾ cup rolled oats
  • ¼ cup cup apple juice
  • ¾ cup low-fat milk
  • ½ cup low-fat natural yogurt
  • 1/3 cup sultanas
  • Sprinkle of slivered almonds
  • 1 apple, grated
  • Small handful frozen blueberries, thawed
  • 1 tbsp chia seeds

Method:

  1. Place the oats in a  bowl and add the juice and milk. Cover with cling wrap and refrigerate overnight.
  2. In the morning, spoon half of the mixture into a bowl and add ½ the remaining ingredients and mix well.

–          1316 kJ

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