805 Boot Camp

PUSH UP! FOR NICOLE & THE EXPLORERS CLUB

2011-08-15T16:26:00.000-07:00

We are FUNdraising in Tour 37 for the Simi Valley Police Department Explorer’s Club!

Every push-up earns .05 toward this great cause.
The SparkleDot Foundation will be matching the amount raised by 805 Boot Campers (through their push-ups).

Nicole Anderson was a Simi Valley Police Officer who was killed in a terrible plane accident while on a visit to her family in Colorado.

Nicole was an integral part of the Explorers Club in Simi Valley. The mission of The Explorers (as written on their website) is definitely worth supporting. “The mission of the Youth Services Section is to forge and maintain an alliance between youth, families, the community, and the Police Department, utilizing teamwork and accountability that provide the necessary tools to assist our youth in becoming mature and responsible citizens.”

Nicole worked directly with Youth at risk of becoming involved in delinquent or criminal behavior.

In lieu of flowers her family asked donations be made to this Foundation.

Where are we at? 1,166 with a WEEK 4 CHALLENGE!

Starting Saturday August 13th any 805 Boot Camper that does push-ups on their own (not at camp) can count them toward the big goal! This will go until Friday August 19th at Midnight.
If you DO PUSH-UPS please send Randy an email letting him know how many.

Our Push-Up Challenge (with some helpful donations) raised $350 for the Rancho Simi Recreation and Parks Department “Fighting Youth Obesity” Program in 2009. Let’s BEAT that goal.

Do the math…see how many push-ups that means we need .

Next time you see a camper ask them how many push-ups we’re up to!

Broccoli and Spinach Soup Recipe

2011-02-08T14:40:00.001-08:00

Have all of your ingredients out and ready to roll.

1 white onion (chopped small)

3 cloves garlic (pressed then chopped)

3T EVOO (Extra Virgin Olive Oil)

Pepper (to taste)

kosher salt (only a pinch)

2T of parsley

5 stalks of broccoli - cut to the size of an egg (leave large, it will puree later) use the stems too (cut to about 1 1/2 inch)

5 handfulls of fresh spinach

3 cups 2% milk

2 cups chicken broth

Place onion, cloves garlic in a deep pot and saute in 3T EVOO for about 2 mins, add 1 pinch of salt, a bunch of pepper (depending on what you like) and parsley. Get that all cooked up (maybe total of 3 mins).

Add brocolli and swish around in the saute. About 3 mins. Add spinach on top (it will steam up) Just mix around so it doesn't get too cooked on bottom.

Add milk/broth.

Bring to simmer then lower heat for 10 mins.

Take the large clumps of veggies (strain) out and blend them for a few (maybe 5) seconds in batches of 2 cups. NOT TOO MUCH. You want the texture of the veggies still (well, I did).

Leave the milk/broth/saute delicious juices in pot.

Add the blended stuff to the pot, stir and serve! YUM.

WHAT IS METABOLISM - WHY IS IT IMPORTANT

2011-02-01T09:32:00.000-08:00

Your metabolism is simply the ENERGY your body burns to operate.

A higher metabolism means you are burning more calories...lower metabolism burns less.

Your body size, weight and overall composition all are factors in how your metabolism manages your body.
Someone with a lot of muscle will burn more energy...it is why building muscle is so important.

You might have a slim bodied person who "looks great" but they have little muscle fiber built up. Their metabolism is going to be lower.

You can increase and improve your metabolism by stabilizing your intake (no more than 3 hours between) and exercising! It is very simple, not rocket science. This applies to a normal body, without medical issues.

The word DIET should be right there with the other "4 letter words" we shouldn't use. It's been messed up to be a way of NOT EATING rather than EATING HEALTHY.

Eating every 3 hours (all valuable and nutritious filling foods) is like stoking the fire in your wood burning stove. Keep adding logs (and if you get an oak piece it burns even longer...right??) throughout your day and the fire will burn long and stay HOT. Same goes for your body. That "oak piece" would be like eating something that is low on the glycemic index (GI) and a bonus would be that it is ORGANIC so you aren't infecting you body with toxic waste!

To see some good examples of foods with LOW GI click here. I (we) do NOT want you to eat artificial anything whenever possible.
But back to METABOLISM. Now what does exercise have to do with it? You need to MOVE YOUR BODY ACROSS THIS PLANET regularly. We want you to also use the Perceived Rate of Exertion to keep your workout aerobic level between 7 and 9 for 20 minutes at least. That's basically unable to speak more than a word to almost feeling fully POOPED OUT.

When we are working with weights you need to have enough to BUILD MUSCLE. If you are flinging the weights like toothpicks, it's time to get heavier weights. If you have options ALWAYS BRING ALL OF THEM TO CAMP.

The above is the secret that everyone knows! You just need to make it part of your lifestyle and hopefully those around you will clue in too.

We've posted at THUMBTACK

2011-01-18T09:12:00.001-08:00

CHECK IT OUT if you get a chance!

Outdoor Fitness and Nutrition Program

What is a Ciccarelli?

2011-01-07T10:03:00.001-08:00

Waaaaaaaaaaay back in 2006 when we first started our program there was a camper (a legend) named Stephen Ciccarelli. He worked HARD at camp - we'd guess he was always at 110%.

That meant when it was time for COOL DOWN STRETCH he was ready!

One day, after an excruiciatingly exciting workout he returned to his mat first. He was A-Team so had a sort of a "following" of enamored boot campers. A-Team campers are held to a high standard of perfect execution of exercises, running at 100% every second...and helping all of their fellow campers in the entire camp push through whatever they are experiencing mentally to DO IT.

Stephen fit this expectation.

And when he returned from this exhausting workout he threw himself down on his mat - flat as a pancake and just concentrated on BREATHING and RELAXING his mind, body and soul.

Not surprisingly, the other campers (Alpha, Bravo and Charlie) all noticed this and proceeded to follow his initiative AND THE CICCARELLI WAS BORN.

It is known as the most favorite loved "exercise" of all camp in all of our years. Once our new campers find out what it is...they LOVE it too.

This is a photo of Stephen receiving his SAINT CICCARELLI award.

Soon....The Dee-Dee. What is it? What does it do? Who loves it THE LEAST? The mystery unfolds...

What are some good snacks for after 3pm?

2011-01-05T10:35:00.000-08:00

We don't make this stuff up out of the blue - we get it from boot campers that have been incredibly SUCCESSFUL on our program!

Here are some suggested ideas for AFTER 3pm.

1) Hummus with 3 giant celery sticks
2) 2 cups of popcorn (no butter!)
3) A giant apple
4) Hard boiled egg
5) 2 large carrots (dip them into that hummus!)
6) Grapefruit
7) Apple chopped up in 1/2 cup of PLAIN yogurt
8) Baked apple with cinnamon
9) Steamed broccoli and cauliflower with sprinkles of cheese (or 2T cottage cheese)
10) Cucumber, tomato, olive and celery chopped up and mixed in a oil/vinegar/spice dressing (make at home "to taste")

If you can get your snack in BEFORE 3pm...like 2:50pm!

1) 1 piece of ezekiel (or sprouted wheat) toast with apple butter
2) 4 giant corn chips with salsa
3) 1/2 baked potato with salsa
4) 1/2 to 3/4 cup of oatmeal with raisens or fruit chopped up (as the sweetener)
5) 1 serving (read your nutrition facts) of granola and 3oz of OJ
6) 5 plain crackers with turkey slices
7) Corn on the cob with pepper seasoning

We hope this has helped!

Curry's snack idea

2010-03-04T08:43:00.000-08:00

Celery with Cottage Cheese on top with raisins on top.

"Bugs on a Log" according to Sarita

Paul's perfect day #3

2010-03-04T04:55:00.000-08:00

6oz natural orange juice.
2 slices wheat toast, with one pat of butter.
1 hard boiled egg,
1 handful of strawberries

Orange

Tossed salad with Italian dressing, 1/2 roasted skinless chicken with garlic & herbs,

1 cup dry almonds

5 oz barbecued steak, steamed broccoli & cauliflower, greens with goat cheese,
fresh pineapple

What is your snack today? Here's mine

2010-03-03T09:28:00.000-08:00

yogurt
cantaloupe
16 raw almonds
10 raw cashews

Got any great ideas? Send them my way.

Now get to the store and PLAN your week!!

Paul's perfect day #2

2010-02-24T09:48:00.001-08:00

Blueberry bagel with light cream cheese.
Hard Boiled Egg
OJ
Coffee
Banana
1 cup homemade soup
1/2 roasted skinless chicken with garlic & herbs
Apple
Steamed Shrimp
and Steamed Veggies
Orange

Roasted Cauliflower with Truffle oil from Kelli and the Magical Kitchen

2010-02-22T08:54:00.001-08:00

Roasted Cauliflower with Truffle oil

5-6 cups cauliflower florets - about 1 1/2 in diameter (1 med cauliflower)
1/4 c evoo
1 Tbsp sliced garlic
2 Tbsp lemon juice
1 tsp salt
1/2 tsp black pepper
2 Tbsp parmesan cheese
chopped chives
truffle oil for garnish

preheat oven to 500 degrees. place cauliflower in a large saute pan or roasting pan. Drizzle the olive oil over the cauliflower, and season with the garlic lemon juice, salt and pepper. Place pan in the oven and cook for 15 min, stirring occasionally to ensure even roasting.
Remove for oven and sprinkle with parmesan cheese, garnish with chives, drizzle w/ truffle oil and serve immediately while warm.

Sarita's crazy good Museli

2010-02-22T08:53:00.001-08:00

CRAZY GOOD MUSELI

Ingredients (set these out on the counter BEFORE you start mixing!)

(((for a flavor BOOST, go Organic!)))

3c Rolled oats
1/4 shaved almonds
2T cinnamon
1T all spice
1/4c unsalted sunflower seeds
1/2 pitted dates (chopped small, raisin size)
1/4c raisins
1/4c chopped pumpkin seeds
1/4c wheat germ
1/4c ground flax seeds

Throw everything into a zip lock bag and SHAKE IT LIKE A POLAROID PICTURE! Shake it, shake it...you get the picture.

Here are ways you can eat it:

Breakfast #1
You create the mix and set it up the night before you want to eat it. Use a 2:1 ratio of water in a bowl and put it in the fridge overnight (to absorb).

In the morning, add berries or banana chunks to it

Breakfast #2
The night before: slice up fresh pineapple and put 1/2 cup of your museli on each pineapple ring (in a baking dish) then bake for 30 minutes. Let cool then put it in a container in the fridge overnight. Eat it for breakfast after the museli has totally absorbed the pineapple juice - THIS IS CRAZY DELICIOUS!!

Breakfast #3
2:1 ratio again - use juice instead of water for a sweeter cereal (as in #1 overnight soaking).

You can have any of these dishes warm too.

I hope you enjoy!

Paul H perfect day #1

2010-02-16T16:41:00.000-08:00

1
6oz natural orange juice.
2 slices wheat toast, with one pat of butter.
1 hard boiled egg,
1 handful of grapes.
Banana
1 cup homemade soup, small tossed salad with light Italian dressing
1/4 cup raisins
Roasted skinless chicken with garlic & herbs,
Brussels sprouts,
corn on cob
Carrot sticks & humus

Nice day Paul!!!

Cherril's Perfect Day

2010-02-02T12:40:00.000-08:00

Breakfast: Total cereal with nonfat milk and add raisins, 1/2 banana
Snack: cottage cheese, 1/2 banana, few almonds
Lunch: Salad with left-over baked chicken, low fat dressing, pita chips
Dinner: Fish Tacos (or just the fist if eliminating bread - see recipe, you'll love it!), steamed broccoli and carrots, apple slices. (Can put anything on the tacos you like - lettuce, cabbage tomatoes, salsa, taco sauce, dip of tartar sauce, etc.)
Last Snack: plain yogurt and strawberries

Fish recipe:
1 1/2 pounds fish (I us Mahi Mahi but can use any firm fish)
1/3 cup bread crumbs
1 Tbsp olive oil
1/4 cup chopped fresh parsley
2 Tbsp fresh lemon juice (about 1/2 lemon)
1/2 tsp minced garlic (1-2 cloves)
1/4 tsp kosher salt
1 tsp Dijon mustard

Preheat oven 425 degrees. Line baking sheet with aluminum foil and spray with nonstick spray. Place fish on foil.

Combine all remaining ingredients In medium bowl and mix with fork until blended. Press equal amounts on fish fillets (tops and sides). Bake until fish is white and flaky (I estimate about 5 minutes per each 1/2" thickness of fish).

Eileens perfect day!

2010-01-30T15:11:00.000-08:00

First Meal: 1 Bowl of Kashi Cereal with 1 cup organic milk with 12 blackberries and 1 banana on top of it.

1st snack: almonds, walnuts, pistachios, dried cranberries, raisin mix - 1/2 cup

Second Meal: Penne Pasta with fresh tomatoes, olive oil, pamesan cheese; salad with tomatoes, cucumber, hard boiled egg and a little mild cheddar cheese with balsamic vinegar.

2nd snack: 1 tangerine; 1 stalk of celery with 1/2 tsp. of peanut butter

3rd Meal: Baked chicken thigh (2) with corn, peas, green beans, lima beans (2 cups); 1 cup cottage cheese with pineapple.

3rd snack: baby carrots (12)

GREAT quote

2010-01-28T13:22:00.001-08:00

An excellent quote I read from Dr. William Sears, author of the book 'Prime-Time Health: A Scientifically Proven Plan for Feeling Young and Living Longer' (he's also a colon cancer survivor)

Dr. Sears' RULE OF TWOs -
"Eat twice as often, eat half as much, and chew twice as long"
Another -
"Eat foods that grow in fields and on trees, swim in the sea, run on the land, and spend very little time in factories."

Rachel Cosgrove's Breakfast Ideas

2010-01-27T08:16:00.000-08:00

Hey Campers, Rachel Cosgrove has a awesome website or check her out on Facebook at
The Female Body Breakthrough

Here is a great post with some breakfast ideas. Thanks Rachel!

One of my rules is to eat breakfast within 15 minutes of waking up. Why? To get your body into optimal, fat burning mode ASAP. By fueling your body with healthy food as soon as you can when you wake up you are triggering your blood sugar to get into a zone where your body will be happy to use fat for fuel, have energy and feel good. Then keep that going by eating every 2-3 hours.

Ideas for breakfast -
Eggs, Spinach, 1/2 grapefruit

Turkey Breast, sliced apples (I will grab some slices of turkey breast and just eat it with my hands while eating apple slices to go with it)

Yoghurt, almonds and blueberries

Hardboiled Eggs(always have some hardboiled eggs ready to go in the fridge), Banana
Oatmeal with Protein Powder and walnuts and cinnamon

A shake- 2 scoops whey with berries blended

Cottage Cheese and Strawberries

Ezekiel Bread or a Rice Cakes with Peanut Butter or Almond Butter
"Nut Butter Burrito" - A spelt Tortilla with Peanut Butter or Almond Butter on it wrapped up

String Cheese, Piece of Fruit

Turkey Burger or Buffalo Burger- Cook the Patty and have it with Avocado

Scramble- Eggs with ground turkey, beans, onions, mushrooms and salsa

If you haven't eaten yet today- Go eat and Fuel Your Body to Be Fabulous( Fit Female Credo #3).

Recommended Books

2010-01-26T16:29:00.000-08:00

http://www.hammernutrition.com/bookstore/books/

These books will change your life!!

Sugar Blues by William Dufty

Food is your best Medicine by Dr. Henry Bieler

you can purchase them at Hammer Nutrition listed above

Lucy's perfect Nutrition Day

2010-01-19T15:53:00.000-08:00

Lucy was our winner of designing a perfect common sense nutrition day and here it is!

Breakfast:
Poached Egg on (2) slices of toasted Ezekial break with 1TBL Hummus sliced tomato & sprouts with glass of Orange Juice

AM Snack:
Banana

Lunch:
Homemade Chicken Bowl with sprouted brown rice, grilled chicken breast (seasoned with lime juice, garlic & pepper) green peppers, red peppers, onions, mushrooms, water chestnuts, broccoli & baby carrots steamed with water & lime juice – then a use less than a teaspoon of low sodium soy sauce on top & some toasted seaweed crumbled on top 

I cook up some rice on Sundays to have on hand for lunches (since I love brown rice but have switched it from a dinner item to a lunch item) & the chicken/veggies are leftovers from a previous dinner so this lunch is a quick one to put together and microwave at work.

PM Snack:
Celery stalks with a 1TBL peanut butter (no sugar) – just enough to lightly spread and get the taste of the peanut butter

Dinner:
Grilled Salmon with lemon (or lime) juice, dill, pepper with steamed asparagus and large green salad – mixed greens, cucumber, tomato, broccoli slaw, red cabbage, shredded carrots, sprouts & microgreens with just a sprinkle of freshly grated asiago cheese and fresh squeezed lemon juice.

Evening Snack:
½ cup warmed applesauce (no sugar) sprinkled with a little cinnamon
1 cup herbal tea (no sugar)

With lots of water throughout the day and to make sure I don’t get too busy and forget to drink my water I put myself on a schedule to drink 20oz (I have a 20oz bottle) by certain times throughout the day.

Garmin Connect - Activity Details for Boney Mountain

2010-01-11T08:56:00.000-08:00

Garmin Connect - Activity Details for Boney Mountain

What is Kelli going to eat today?

2009-12-29T20:08:00.000-08:00

We've reviewed hundreds and hundreds of daily eating habits and have several boot campers that have excelled. Because they have made such great nutrition choices their bodies have shrunk!!

we decided to pass onto you some of the things they've been eating so that you'll hopefully follow suit.

Happy New Year!

805 Boot Camp announces new Blog

2009-12-27T17:00:00.000-08:00

Hello Campers and friends,

Check out our new Blog designed to help you plan your nutrition choices so you can have a successful 2010.

The theme will be "What's Kelli going to eat today?"

Stay tuned!