cedar park boot camp by SWAT Boot camp

Posted by LeanImages on March 29, 2011

Great rates for our bootcamps at williamson co park.

20+ year experienced trainer leading your thru an effective, unique workout that delivery on the results.

Modification for all level. Smaller size camps so trainer can give you attention. Awesome supportive group.

We have all ages and sizes.

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Lean down week 2 Mar 21 2011, by trainer June

Posted by LeanImages on March 21, 2011

this weeks meals will consist of:

chicken meatloaf, seasoned baked red potatoes, stirfry brocilli and califlower
3/4 pound of ground cooked Bison (95% lean)
2 chicken cultets.

5am Breakfast:
10 grain hot cereal (1/4 cup dry) cooked with ½ water and ½ heb skim mootapia (can use lite coconut mik instead of skim) with ¼ c blueberries , 1 tbsp of flaxseed meal, 1 tsp stevia

830am: protein shake with scoop of miracle greens

10am
½ c breakstone cottage cheese
½ mixed berries
¼ c of Barely fit granola

Noon:
5 Egg whites w/1 small red potatoe
or 1 c june’s tuna salad on bed of greens (can add 2 thin slice of avocado) and 1/3 c plain beans

3pm

Protein shake or 3 oz of Bison, tuna or chicken with an apple

Dinner: (3 hours before bed)

Chicken meatloaf or chicken cutlet
stirfry veg 2 cups
¼ c of red potatoes or beans

Category Categories: cedar park bootcamp, Cedar Park personal training, June's Corner - Fitness Trainer, Meal Plans, Personal Training Round Rock, Pflugerville personal training, Round Rock Boot Camp, Round Rock Fitness Bootcamp, Weight loss | No Comments »

Trainers tough workout

Posted by LeanImages on March 16, 2011

this is the trainers kickass workout:
wide pullups into BB sqauts 4 sets,

“T” bar row with deadlifts and leg curls, 3 sets,

“T” bar row with Lat pull back to “T” bar row, 3 sets,

Smith heavy lunge 5 sets, 15 reps per leg,

finshed with deep squats and plyo jump squats.. my glutes hurt already!

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Lean down eating plan: Mar 2011

Posted by LeanImages on March 15, 2011

20 to 30 grams of good fats per day
limited dairy intake to 1 serving per day
dry spices only
1 beef serving per week: 96 to 99% lean: 3 to 4 oz only
measure your olive oil or coconut oil from 1tsb to 1 tbsp
Wild fish, NO FARM RAISED FISH
Limit bread to one slice per day or no more than 5 per week
	high quality grain bread
stevia only for sweetener
60 to 80 oz of water daily
probotic daily on empty stomach
fish oil and powder super greens daily


Breakfast choices:
	add flaxseed, and fresh berries to oatmeal. Cinnamon and stevia options

	3 egg whites		oatmeal made with HEB mootopia skim
	1/2 c cook steel oatmeal		milk or lite coconut milk
	Stevia only		2 slice of vry lean protein

	1/2 of brown rice
	cinn & splenda
	3 egg whites






snack
#1	protein shake (low sugar and calories) w. 8 almonds
#2	2 oz turkey, chicken with 1/4 of rice

Lunch	3 to 4 oz lean protein:
		chicken, Turkey
		4 egg whites
		tuna
		white fish
	1/2 c of
		Rice
		sweet pot
		beans (plain or seasoned with spices only)
	1 c of green veg, no butter or oil


snack
#1	1/2 c cottage cheese or 8oz Okros GREEK Yogurt
	1/4 c strawberries
	1/6 c of crushed almonds or walnuts

#2	2 thin avocado slices w/ apple

#3	4 almonds
	1/2 apple

dinner
	4 to 6 oz lean protein
	2 c veg
	1/2 Cup of cooked:
		cooked brown rice
		barilla plus pasta
		small Red or sweet potate
		beans such as pnito, black etc…


	no food 2 hours before bed.
	total calorie intake should be around 1500 calories to start with

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Weekly meal planning: to get lean or lose weight

Posted by LeanImages on March 13, 2011

Today is Sunday March 13th and i just spend 90 minutes today and 20 minutes
yesterday preparing my main meals for the week.

Saturday i cooked jasmine white rice and 6 serving of grass feed chili,
lean with some kidney beans and lots of spices for taste.

Sunday i cooked 1.5 pounds of shrimp with garlic,
a vegetable stirfry with 3 pounds of brocolli and 1 lb of aparagas with 1 tbsp of oil and garlic.

I also cooked Barilla high grain omega 3 pasta (3 cups cooked)

Now I put it all together… added half veg stirfry to shrimp added some lite terriki sauce. got 3 meal size containers added 1/2 c cooked rice and put 1/3 shrimp veg stirfry into each container as shown above.

add the other half of veg stirfry to high grain pasta and then spilt that into 5 servings. These 5 serving will be served with the left over “skatewing” fish or chili.

Now i have 8 meals ready to go plus another 4 servings of chili for my spouse

Category Categories: cedar park boot camp, cedar park bootcamp, Cedar Park personal training, Meal Plans, Personal Training Austin, Personal Training Round Rock, Pflugerville personal training, Round Rock Boot Camp, Round Rock Fitness Bootcamp, Weight loss | No Comments »