Wednesday, May 22, 2013

Beach Bikini Boot Camp with Bob : Day 22

Happy Wednesday and welcome to day 22 of our beach bikini boot camp! Memorial Day weekend and trips to the beach will be here before you know it, so let's keep up the great work!

Nick Husin / Courtesy Zimbio

Let's kick off today with an amazing and intense workout! Let's rock and roll with the first circuit:

  1. 20 reps. shoulder stretch
  2. 20 reps. inchworms
  3. 20 reps. pushups
  4. 20 reps. lateral lunges
  5. 20 reps. pull-ups
Do three rounds of these exercises with a 60 second break at the end of each round. Nice work so far! Let's keep it up with the next circuit:
  1. 20 reps. hook lunge
  2. 20 reps. ViPR situp
  3. 20 reps. hip swings
  4. 20 reps. turkish getups
Take up to 90 seconds at the end of each round. Complete three rounds before finishing with a 5-10 cooldown walk or jog. That was awesome! Great job! See you tomorrow for day 23 of our beach bikini boot camp!

Today's nutrition tip comes from Calories per Hour:

Cut Down on Sugar. Be careful about sugar in coffee and other beverages. It can add up quickly, and these drinks aren't filling.

You should also watch out for "hidden" sugar in processed foods like bread, ketchup, salad dressing, canned fruit, applesauce, peanut butter, and soups. Additionally, be careful with "fat-free" products. Sugar is often used to replace the flavor that is lost when the fat is removed. Fat-free does not mean calorie-free.

Sugar causes a spike in our insulin level. This tells our body that plenty of energy is readily available and that it should stop burning fat and start storing it.

Another concern is that the insulin spike is followed by a drop in insulin level that leaves us feeling tired and hungry and wanting to eat more. The unfortunate result of this scenario is that it makes us want to eat something else with a high sugar content. When we do, we start the cycle all over again.

Regulating your blood sugar level is the most effective way to maintain your fat-burning capacity.

Today's motivational quote come from Hall of Fame golfer Ken Venturi:

"I don't believe you have to be better than everyone else. I believe you have to be better than you ever thought you could be."

Comments? Questions?