Welcome Back Summer Package

What's up campers? We've really missed seeing you at class.  Life can certainly get busy, but we want to help you make working out and getting back into the best shape of your life a TOP priority in the coming months.  That's why we created a Welcome Back Summer Package specifically designed for old members to find their love for fitness again. 

We know it takes mental and physical energy to get back into it, and there is no time like the present.  Plus- we really have missed you!  

welcome back summer package

WELCOME BACK SUMMER PACKAGE INCLUDES: 

  1. 50% off first month
  2. A free meal plan, tailored to your dietary needs and restrictions
  3. A free box of spark energy (what?!)

We’d love to be able to get you back on track with your fitness and meal planning so that you can shred for summer (and feel your absolute best!). Click here to view our workout schedule and find a time and sessions that are convenient for you.  

A lot has changed since we've seen you last!  (and we don't mean we've stopped enjoying mimosas on holidays with the crew or eating home cooked celebratory cinnabons).  We've grown our tribe, added classes, opened new workout locations, started corporate training programs, and so  much more! There's no doubt about it- we are growing and spreading the love for fitness all over our beautiful SD county. But, there is one thing that's still missing...that's you!  

 

5 Simple Ab Exercises to Try at Home

We sometimes make excuses why we don't have time for the gym. I'm going to let you in on a little secret. You don't need the gym to move! You can lay on your floor and complete a series of abs, push-ups, and be on your way! So let's not hide behind our excuses and make each day better than the previous.

Here are 5 simple Ab exercise you can do anytime, anywhere!! (No excuses anymore, friends.)

outdoor ab exercises at Bmorfit

 The Bicycle

  1. Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
  2. Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
  3. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
  4. Switch sides, bringing the left elbow towards the right knee.
  5. Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.

The Ball Crunch

  1. Lie on the ball, positioning it under the lower back.
  2. Cross your arms over the chest or place them behind your head.
  3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
  4. As you curl up, keep the ball stable (i.e., the ball shouldn't roll).
  5. Lower back down, getting a stretch in the abs, and repeat for 1-3 sets of 12-16 reps.

PRO FITNESS TIP:  An exercise ball is an excellent tool to strengthen the abs. It's much more effective than floor crunches because the legs tend to be more involved when you're on the floor. When you're on the ball, the abs do more work.

 The Long Arm Crunch

  1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
  2. Contract the abs and lift the shoulder blades off the floor.
  3. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.
  4. Lower and repeat for 1-3 sets of 12-16 reps.
  5. You can add intensity by holding a light dumbbell if you need more of a challenge.
Abs are fun with friends (both furry and non-furry). 

Abs are fun with friends (both furry and non-furry). 

The Reverse Crunch

  1. Lie on the floor and place hands on the floor or behind the head.
  2. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
  3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
  4. Lower and repeat for 1-3 sets of 12-16 reps.
  5. It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

Plank

  1. Lie face down on mat resting on the forearms, palms flat on the floor.
  2. Push off the floor, raising up onto toes and resting on the elbows.
  3. Keep your back flat, in a straight line from head to heels.
  4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
  5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

Give these core exercises a chance. You can do it (even at home...lying on the living room floor).

In health,
Coach Butts 

 

Clean Eating Recipe Spotlight: Shrimp Stuffed Avocado

It's time for another healthy recipe of the week to inspire you in the kitchen (in between workouts).  Californians are known for loving anything and everything with an avocado- so this recipe is definitely going to be a popular one! It's packed with a protein punch, too. Enjoy.

Shrimp Stuffed Avocado

prep 5 ∙ cook 5 ∙ difficulty Medium ∙ source Chef Oz & Chef Obed

INGREDIENTS

  • 2 (10-15) size shrimp, about 3oz
  • 3 tbsp guajillo barbecue sauce
  • 1 hass avocado
  • 1 lime juice
  • 2 tbsp diced cilantro
  • 2 tbsp diced red onion
  • 1 tbsp diced jalapeño
  • 1 tsp chile oil
  • 1 tsp evoo
  • 1 pinch kosher salt
  • 1 pinch black pepper
  • 1/2 tsp cayenne pepper
shrimp stuffed avocados healthy recipe

DIRECTIONS

1. Wash avocados
2. Slice avocado in half
3. Remove avocado seed
4. Dice avocado inside its skin
5. Remove diced avocado and place in bowl
6. Add lime juice, cilantro, red onion, jalapeño, chile oil, evoo, salt and pepper in bowl. Set aside.
7. Season shrimp with pinch of salt, a pinch of black pepper and a cayenne pepper
8. Cook shrimp. Approximately 2.5 minutes on each side
9. Remove shrimp from heat and small dice
10. Place diced shrimp in bowl with the rest of ingredients.
11. Mix all ingredients together
12. Divide the mix into two and place in each one of the avocado skins.
13. Garnish with the barbecue sauce.

NUTRITIONAL INFO

Calories 432
Carbs 25g
Fat 30g
Protein 21g
Cholest 129mg
Sodium 141mg
Sugars 2g
Fiber 15g

In health,
Coach Butts

Exercise of the Week: The Wall Sit

What a strong week of camp we're having.  This week, we not only worked on our fitness, but also on our mental drive. We cranked up our workouts this week and you crushed it. There's no limit on what you can do if you put your mind to it. Each day we are challenged in one way or another. We are mentally strong and can overcome these challenges if we believe we can. This week you showed that you believe in yourself and your training. Your body is capable of doing push-ups, running, jumping, and pushing beyond the limits you thought were there. We sometimes place limits on ourselves because we don't believe or have the confidence to push the envelope. 

As you go through this week and the rest of your life I want you to believe you can and will. It's up to you. Think about it, if we can send someone to the moon and back don't how are there limits? So that saying "the sky is the limit" has been proven wrong and everyday you have the opportunity to prove yourself wrong and believe that you too have no limits. So, continue to work harder than you have before, push beyond your limits, and continue to raise the bar to challenge yourself. 

Exercise of the week: The Wall Sit

The wall sit exercise is a quad burner. This exercise is generally used for building isometric strength and endurance in the quadriceps muscle group, glutes and calves.

It's not a complicated exercise, but many people get it wrong. You know you're doing it right if you form a right angle at your hips and your knees, your back is flat against the wall, and your heels are on the ground.

  1. Start with your back against a wall with your feet shoulder width and about two feet from the wall.
  2. Slowly slide your back down the wall until your thighs are parallel to the ground.
  3. Adjust your feet if you need to so that your knees are directly above your ankles (rather than over your toes).
  4. Keep your back flat against the wall.
  5. Hold the position for 20 to 60 seconds, rest 30 seconds, and repeat the exercise three times.
  6. Increase your hold time by five seconds as you increase your strength.
  7. You may feel a burning sensation in the quads, but if you have pain in the knee or kneecap, stop the exercise.
In between walls its at camp we like to do sets of bicycles! 

In between walls its at camp we like to do sets of bicycles! 

PRO FITNESS TIP: You may need to modify this advanced exercise.To decrease the intensity of the wall sit, don't slide down the wall quite as far. Aim for a 45 degree angle at the hips rather than a 90 degree angle. This will take a bit of pressure off your knees and lighten the load on the quads.  Another way to modify the exercise is to hold the position for a shorter amount of time at first and increase your hold time as you get stronger. Try a five or ten second hold in the beginning.

In health,
Coach Butts

5 Tips to Feel Healthier at Your Desk Job

Fitness is for everyone. Fitness is hard work. Getting and staying in shape is hard work. I don't think anyone ever said that attaining what you want in life is going to be easy. But there are ways to make it work for you and for you to continue on your journey to a healthier you.  Some think you need a gym, heavy equipment, pretty workout clothes; those are just excuses. You can literally workout anywhere!

You know that saying "walk in the park?" Well, getting in shape can be a walk in the park literally. Just walking alone is a very beneficial exercise, which can help you stay in shape, feel more energetic, and get healthy. Not all exercise has to include lifting heavy weights and lots of sweat.  Walking is easy to fit into your basic daily activities, making it one of the easiest solutions for staying in shape.

Some of my campers training on their lunch break! Getting it done at the noon hour.

Some of my campers training on their lunch break! Getting it done at the noon hour.

Here are 5 other ways to feel healthier at your desk job:

  1. Change your desk set up at work. Try a standing desk. Standing helps keep your body active and can help keep the blood flow and maintain your muscles.
  2. Walk on your breaks. Don't sit around starring at the wall; walk around a little this will help you stay energized and alert.
  3. You might not want to spend an hour or more at the gym anymore on your lunch break, but you don't have to in order to maintain your fitness level. All you need to do to start burning calories is to maintain a higher heart rate for ten minutes at a time. 
  4. Choose efficient exercise. Try exercises that focus on your core muscles. Like squats, planks, burpees and ab exercise.  Take a 5 minute break and grab a co-worker!
  5. Make exercise a social activity. Having a workout buddy or group at work will keep you accountable, motivated and give you something to look forward to throughout the work-week.

In health,
Coach Butts

    6 Pre and Post Workout Meals to Help You Lose Weight

    Post and Pre-workout meals are important.  Both meals give you energy and optimize all of the hard work you have put into your workouts.  We've rounded up 6 pre and post workout meal ideas to get you through! Keep reading...

    Pre-workout meal ideas: 

    Eat a breakfast that is full of protein and carbohydrates. Although a morning meal is important whether you workout in the morning or later, it is important to get up and eat at least a small breakfast 1 to 2 hours before you workout. If you do not, your low blood sugar may make you light headed or tired. Good breakfast meal choices include: an egg on high-protein toast, a rice cake covered in peanut butter or a mix of whole grain cereal, low-fat milk and a banana.

    PRO FITNESS TIP: The best pre-workout bite contains some form of complex carbohydrate and a protein. Here are some of my favorite meals and snacks to keep me energized during my workout without weighing me down.  

    1. Brown rice (1/2 cup) with black beans (1/2 cup)
    2. Small sweet potato with steamed or lightly salted broccoli in olive oil (1 cup)
    3. Banana with almond butter (2 tablespoons)
    4. Multi-grain crackers (10) with hummus (3 tablespoons)
    5. Oatmeal (1/2 cup) with berries (1 cup), sweetened with stevia or agave
    6. Apple and walnuts (1/4 cup)

     Post workout meal ideas:

    Consuming protein and a little carbohydrate is best immediately after exercise. Here are the foods I eat after my training sessions to help speed up recovery, maximize exercise benefits, and help maintain lean muscle to aid in weight loss.

    My protein packed post-workout lunch! Black beans, corn, and lean turkey burger patty!

    My protein packed post-workout lunch! Black beans, corn, and lean turkey burger patty!

    1. Protein shake made with half of a banana, one scoop of protein powder, almond milk, and hemp seeds (excellent protein source)
    2. Salad with roasted chickpeas (1/2 cup), light olive oil and vinegar
    3. Sautéed or steamed vegetables (1 cup) with non-GMO tofu (1/2 cup)
    4. Quinoa bowl (1 cup) with black berries (1 cup) and pecans (1/4 cup)
    5. Multi-grain bread (2 slices) with raw peanut butter (2 tablespoons) and agave nectar
    6. Burrito with beans (1/2 cup), brown rice (1/2 cup), guacamole (2 tablespoons), and salsa

    PRO FITNESS TIP: What you are putting into your body counts when you are trying to lose weight. So make sure you eat food high in fiber. Try these: dark leafy greens, asparagus, radishes, cucumbers, broccoli, cauliflower, artichokes, zucchini, green beans, hearts of palm, mushrooms, quinoa, raw almonds, and low-sugar fruits like Asian pears, kiwi, and grapefruit. Supplement these fat burners with lean, organic proteins such as egg whites, chicken, turkey, and wild-caught fish.

    In health,
    Coach Butts

    Exercise of the Week: The Reverse Fly

    Now is the time to invest in yourself a little more and stay on track. Remember fitness is not a destination; it's a lifestyle journey. So lets push a little harder, eat a little cleaner, and get the results we want!!

    Exercise of the week:  The Reverse Fly


     How to perform:

    1. To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip, tip below if you don't have a bench).
    2.  Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
    3. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
    4. The arms should be elevated until they are parallel to the floor.
    5. Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
    6. Repeat for 12-15 reps. 

    PRO FITNESS TIP: If you don't have a bench, stand with your feet hip width apart and your knees bent. Bend forward at the hips and let your arms hang straight down from your shoulders, palms facing. Raise both arms out to the sides as you squeeze your shoulder blades together. Return to start. That's one rep.

    Bmorfit Bootcamp Class in Liberty Station, San diego

    Class really enjoyed the chest fly action today! Come join us in Liberty Station M,W,F 7 am and 9 am.  And who knows...we could have some celebratory champagne...

    In health,

    Coach Butts