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Thanks so much for watching today! Before you check out my simple tips on how to AMP up your workout, please also check out our Daily Online CORECAMPER workouts!
Just log in, click PLAY and work out with me every day, all in under 20 minutes/day! Choose from our Super Beginner “Mobility” Level, our “Low Impact” level and our most advanced” Fast Track” level.
We also give you weekly Nutritional Gameplans, Recipes, Desk Stretch videos, and so much more!
Do our FREE 2 Day Trial and finally fit fitness into your life!

Here are some ways to AMP up your old workout:

*Add a resistance band to weighted bicep curls
*Add Plyometrics to your pushups
*Add some Sumo to your squat
*Add some roll to your plank
*Add some kick to your tricep dip

Thanks for watching today!

You can find the SMART SMOOTHIE protein powder I sampled at www.CoreCamperStore.com! It is amazing, only 110 calories and over 20g protein.

Also make sure to try our Online Daily CoreCamper workouts! You can try them FREE, you get weekly meal plans/Recipes/Desk Stretch Videos and so much more!

Thanks for watching!

Thanks for checking me out of FOX 9!

Please take advantage of our FREE 2 Day Trial and workout with me ONLINE Every Day on your time!  All workouts are 20 minutes or under and there are THREE levels of difficulty each day!

PLUS, get weekly meal plans/recipes/desk stretch videos and so much more!

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Today I talked about my REMIX after school creation!  Here is the easy recipe! Let the kids help:)

1 cup whole wheat pretzels

1 cup cheerios

1/2 cup mixture of choc and caramel chips

1/2 cup fruit snacks

1/2 cup dried cranberries

*Can add 1 cup air-popped popcorn

*Can add almonds!

Mix and enjoy!

Before you check out my fair tips, please also make sure to check out our UNDER 20 MINUTE Daily Online Workouts/Meal Plans/Recipes and More! Try our CoreCamper online workouts free! 3 levels/day so ANYONE can do these quick, effective workouts!

HOW TO NAVIGATE THE FAIR!

Tips
• Don’t arrive hungry. Eat before you go so you can limit your food to a few treats instead of grazing on food all day long.
• Go early in the morning, when you may be less likely to be enticed by the aromas of food.
• Drink plenty of water and stay hydrated, especially when the weather is hot.
• Check out all the offerings first, then choose three items over the course of the day.

 
WORST OFFENDERS & what you would have to do to burn them off!:
Turkey Legs: 1200 calories,. 55 g fat: Squat for 2 hours
Funnel cakes: 900 calories: Jumping Jacks for 1.5 hours
Mini Donuts: 800 calories: Walk to trash can and back 4 hours
Cotton Candy 200 calories
Pronto Pup: 400 calories: Press Purse Overhead for about 3 hours
Cheese Curds: 800 calories: Press your child (chest Press) for about 3 hours

 
Instead:

 
Cotton Candy: (96% air) 200 cals/serving
Corn : 200 calories
Hot Dog: 300 calories
Fruit: 200 calories
Meat on a stick/Kabobs: 300 calories

Thanks for checking our my segment today on BACK STRENGTHENING EXERCISES!

Please also make sure to try our Under 20 min daily online workouts!  You can try them for FREE and with a membership, you get Daily Online Workouts (3 levels/day…all under 20 mins!), Weekly Meal Plans, Recipes, Desk Stretches and so much more!

Back Facts

Four out of five adults experience back pain at least once in their lifetime.

The back is made up of

• 33 vertebrae
• over 30 muscles
• numerous ligaments
• multiple joints
• inter-vertebral discs

The most common cause of back pain is due to muscular strains. Today I will show you how to strengthen those muscles to prevent injury.

Some of the exercises Ali demonstrated were:

1. Twisting bent over row with weights:  Targets lats
2. Scapular Plank Pushup:  Targets traps, rhomboids
3. Dumbbell shrug:  Targets middle and upper traps
4. Flying Superman (can add weight):  targets lower back and lats
5. Dumbbell row to upper corner:  Targets lats, traps and core
6. Deadlift: Targets lower back

Thanks so much for watching my segment today on “Is your child eating like a prisoner?” It is great news that the USDA is implementing some new guidelines for healthier lunches, but here also are some ideas if you want to send your child with a lunch from home.

Also remember to check out our Under 20 Min / Day daily online workouts!  

You can try them FREE, there are 3 difficulty levels for each day and we also give simple weekly meal plans the entire family can do!  Give them a try and finally fit in fitness!

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Healthy school lunch idea #1:
PB& J sandwich
Apple
Hummus and carrots
water bottle

Healthy school lunch idea #2:
Turkey sandwich
Red grapes
Whole wheat pretzels
Bottle of water

Healthy school lunch idea #3:
Ham sandwich on whole grain
Orange sections
Cup of fruit–in water, not sugary syrup
Milk

Healthy school lunch idea #4:
Grilled Cheese sandwich on whole wheat
Peach
Sun Chips
Crystal Light

Healthy school lunch idea #5:
Tuna salad sandwich
Nectarine
Pretzels
Bottle of water

Healthy school lunch idea #6:
Turkey Wrap
Celery and carrot sticks
Apple
Milk

Healthy school lunch idea #7:
Nutella sandwich
Banana
Yogurt
Milk

Thanks for watching today!

Remember to check out our Daily Online Workouts!  3 difficulty levels available for each day, all under 20 mins + Meal Plans + Desk Stretch videos + Recipes and more!  Do our FREE 2 Day Trial and finally fit in fitness!

Here is my Top 10 List!

1. Eat 6 small Meals a day

Blood sugar stabalized & revs up metabolism to the max

1. Use a smaller dinner plate

Mind over matter, “clean plate club”

1. Chew on sugar-free mint gum after a meal

Mint sends signal to your brain to stop eating

1. Train fasted once a week

Helps keep adrenaline high & blood sugar low, body uses fat as fuel

1. Look for these key words on menus:  grilled, baked, sauteed, steamed, roasted, marinara, primavera

1. Snack on Pistachios instead of pretzels

Lower in sodium, higher in protein

1. Drink more water

Feel full, body’s systems run more efficiently

1. Make your own individual portion sizes

Get prepared

1. Write down what you eat

Avg. person trims 250 cals/day

1. Use the back of your spoon when tasting dishes during prep

I hope you enjoyed my segment today!

Remember to check out my Daily Online Workouts!  They are all under 20 mins/day, and there are 3 different difficulty levels each day!  Plus, we give you weekly Nutritional Gameplans, Recipes and more!  

Try FREE at www.corecamper.com!

Here are the Recipes for the items I talked about today!

Silver Dollar Protein Pancakes:

Mix 4 egg whites, ½ cup of rolled oats, ½ cup of low-fat cottage cheese, ? teaspoon of baking powder, and ½ teaspoon of pure vanilla extract. Cook on a preheated griddle (medium low heat) until mixtures bubbles, flip and cook for another 60 seconds. Top with fresh berries or sliced banana.

Chocolate Milk:

No, we’re not going back to preschool. Low-fat chocolate milk is actually a great source of high-quality protein (especially post-workout)! We like Horizon Dairy’s single-serve, low-fat chocolate milk boxes.

“Get Greek” Berry Parfait:

Top ½ cup plain Greek yogurt with ½ cup fresh berries and 1 tablespoon sliced roasted almonds.

Grape-and-Cheese Sticks: 

Dice a half-inch thick slice of cheddar cheese into squares (you should end up with about 6 small pieces, equaling about 1 ounce) and rinse 6 grapes. On 6 toothpicks, stack the grape and cheese, and enjoy! Just 1 ounce of reduced-fat sharp cheddar offers 8 grams of protein

Almond Butter Toast Sticks: 

Here’s another one to fit in that travel mug or mason jar. Toast (or bake) 2 slices of whole-grain bread, and cut into ½-inch strips. Place 2 tablespoons of almond butter (or another nut butter) in the bottom of a container with a top, stick the toast sticks in vertically, and sprinkle with cinnamon. Screw on the top and head out the door!

Mini Black-Bean Mash Taco:

Heat ½ cup of black beans in the microwave with 1 tablespoon of salsa. Mash with a fork and fold it inside a small (4 to 6-inch) soft tortilla. Store in a small Tupperware container for easy transport.

Overnight Choco-Oats:

This is the ultimate personally pre-packaged snack. In a container with a secure lid, mix ½ cup oats, 1 cup non-dairy milk, 3 tablespoons chocolate protein powder, and a handful of walnuts until well combined. Let sit in fridge overnight (or up to a few days). Need some extra sweetness? Add ½ a banana, mashed!

Recovery Rice Crispies:

News Flash: Protein powder ain’t just for shakes! Try these super-sweet protein-packed treats.

Recovery Rice Crispies

INGREDIENTS: 1 ½ cups Rice Krispies cereal, 1 ½ tbsp. honey, 2 tbsp. reduced fat butter, ½ cup oatmeal, ½ tsp. vanilla extract, 2 scoops vanilla protein powder. DIRECTIONS: Preheat oven to 325 F. Lightly coat a 9×9 baking pan with cooking spray. Mix all the ingredients together in a large bowl, then scoop onto the baking pan. Cook for 10-15 minutes or until the mixture is crisp.

Thanks so much for watching today!  Remember you canworkoutwith me onliall every day, all under 20 minute a day workouts!  Choose from daily Mobility workouts, Low Impact workouts or Fast Track workouts” also get daily desk stretch videos, Weekly Nutritional Game plans, Recipes and so much more!

Please take advantage of our FREE 2 Day Trial and see just how convenient and effective this program really is!

Today, I demonstrated one of my favorite “old school meets new school” pieces of workout equipment.  It is called the Ultimate Body Press and you can do hundreds of body weight exercises with it!Get your own at www.ultimatebodypress.com !