Hey there, have you ever been searching Youtube for workout tips and routines, and find it hard to decipher the hundreds of thousands of videos for what might be worth your time?

Wouldn’t it be nice if you had a filter for what works and what sucks?  That is what this new section is about.  Weekly there will be a Youtube approved video created by who knows that I will review and post for you to use for the week or whatever you want.

What are my criteria?  Well the workout has to be effective.  The workout also has to be time adjustable, meaning that you can adjust it from a 10 minute workout to a 30 minute workout depending on how much time you have.

The workout also must include minimal equipment, because while alot of videos are shot in gyms, we don’t have gym equipment at our homes.  Each video workout must also be adjustable to each person that wants to use it.  This means that you can adjust the time of each exercise, or the amount of reps done to make it suit your level.

Finally each video must provide a damn good workout, similar to what we use in our Coconut Creek bootcamp.  You’re gonna need to show a lot of effort and push yourself, otherwise its just not worth it.

So lets get started with the first of this video series.

This video is one of my favorites on Youtube.  It does include kettlebells as the only equipment so if you don’t have any, then you can substitute in dumbells or water jugs, etc.

The video is called the Kettlebell 300 Meltdown.  It is 300 total reps of the follwing group: kettlebell swings, kettlebell snatches, kettlebell clean press, V-ups, and pushups.  What is great is that this is a timed workout, so you try to complete the 300 reps as fast as you can, only resting as you need.

So check out the video, do the workout, and leave a comment below with your time, struggles, or success with this workout.

Hi and welcome to the blog and information site for GET FIT bootcamps.  GET FIT boot camps is now located in Coconut Creek FL and is open to all residents from Parkland to Coral Springs to Boca Raton.

If you’ve been looking for a way to spice up your current workouts or you need something to get started, GET FIT bootcamps in Coconut Creek might be just what you’re looking.

Located inside the Dance Theatre on St Rd 441/7 residents are welcome to try before they buy.  You can take advantage of 3 free classes to see if the program is right for you.

What is a boot camp?  When most people hear bootcamp, they instantly think of some guy or gal wearing camoflauge fatigues yelling and screaming at them to knock out 10 more pushups.  However,  that is not the case.  Bootcamp has become synonymous with yelling and understandably why.

However with my bootcamp program in Coconut Creek, that couldn’t be farther from the truth.  The only yelling is motivation to keep pushing yourself and get the body and results you’re paying for.  It is not military style.

What about the workouts?  What you get is a total body workout each and every time. This allows our members to get the most results in the least amount of time.  And with workouts that only last 30 minutes, they must be intense.

But are you worried that you might not be fit enough to start?  Don’t worry about that either. GET FIT Bootcamps uses a popular method of routine structure called interval training. Yes that is similar to the P90x program.  However P90x wasn’t the first to use that method, its actually been around for quite some time but has only recently gained popularity.

So why is  interval training the method used in this boot camp program?  Interval training is simply mixing periods of intense effort with periods of low effort or rest. So an example would be to do intense effort (an exercise) for 30 seconds followed by a 15 second rest. After the rest you start back into the 30 seconds of exercise right away.

This is how the GET FIT boot camp program can provide fast results in as little as 30 minutes. Imagine alternating rest and exercise periods for a continuous 20-25 minutes.  Because of this interval method though, all fitness levels can work out in the same class.

So how can you get more information about GET FIT Bootcamps and when can you join?  The program starts Wednesday September 8th and is a 3x per week program at 6am.  The days will be Monday-Wednesday-Friday at Dance Theater on State Rd 7 in Coconut Creek.  You can also visit their website at http://getfit-bootcamps.com or via phone or text at (551) 579-4348.

In the midst of winter season that is cold one day and warm the next, staying healthy becomes a difficult challenge.  Not to mention the craziness over H1N1 swine flu virus that has/had the nation in a frenzy over whether or not you would actually live through this “pandemic.”

I’ve read or heard about more people being seriously injured after getting the vaccine then I did about deaths.  In fact the CDC just released this bit of information recently, “The proportion of deaths attributed to pneumonia and influenza (P&I) based on the 122 Cities Report decreased over the previous week and remains below what is expected for this time of year.”  But this post isn’t about my views on swine flu and vaccinations.

When we get sick we instantly think of taking massive doses of vitamin C to get well again.  While vitamin C alone won’t prevent you from getting sick, it does do the following:

Much like the immune system itself, which operates at a cellular level, the hardworking vitamin C reaches every cell of the body. The concentration of vitamin C in both blood serum and tissues is quite high.¹ In fact, this nutrient plays a major role in the manufacture and defense of our connective tissue, the elaborate matrix that holds the body together. It serves as a primary ingredient of collagen, a glue-like substance that binds cells together to form tissues.

Vitamin C helps some of our most important body systems. First and foremost, it helps the immune system to fight off foreign invaders and tumor cells. Vitamin C also supports the cardiovascular system by facilitating fat metabolism and protecting tissues from free radical damage, and it assists the nervous system by converting certain amino acids into neurotransmitters.

The skin, teeth and bones also benefit from vitamin C’s collagen-forming and invader-resisting properties; this vitamin contributes to the maintenance of healthy bones, the prevention of periodontal disease and the healing of wounds. It even serves as a natural aspirin, of sorts, by combating inflammation and pain, according to Formula For Life. It accomplishes this task by inhibiting the secretion of the prostaglandins that contribute to such symptoms. from Gary Null

Whether or not the vitamin has a direct effect on disease seems to still be in question (along with some recent studies about Vitamin D being a more effective disease fighter).  As you’re browsing through Shoprite or Pathmark in Ramsey you might wander into the vitamin aisle and notice the assortment of C pills.  In my cabinet right now we have 1,000 mg tablets which Dasha starts forcing down our throats if anyone even sneezes.

But did you know that the RDA (recommended daily allowance) is just 75-90mg for adults and 110-125 mg for adult smokers.  It seems that the recommended daily intake for this vitamin are not decided upon.  The Vitamin C Foundation recommends 3,000 mg per day and the Linus Pauling Institute says 400 mg per day is the limit.  I would generally say 500 mg per day is sufficient.

But do you have to pop some pills to get your Vitamin C in?  Its the easy way sure, but what if you knew a ton of sources to get vitamin C the natural way?  Not to mention all the other added vitamins and minerals that come from eating real food.  So here goes your list of foods with their vitamin C amount.

All foods are assumed a 100 g serving size which is almost 5oz or roughly 1/4 cup.

1. Hot green chili peppers – 242 mg
2. Guavas – 228 mg
3. Sweet yellow peppers – 183 mg
4. Sweet green peppers – 177 mg
5. Sweet red peppers – 163 mg
6. Orange juice from concentrate – 138 mg
7. Orange peel – 136 mg
8. Parsley – 133 mg
9. Kale – 120 mg
10. Grapefruit juice – 120 mg
11. Broccoli – 93 mg
12. Kiwi – 93 mg
13. Apple juice – 89 mg
14. Cauliflower – 88 mg
15. Brussels sprouts – 85 mg
16. Banana pepper – 83 mg
17. Ground cloves – 81 mg
18. Saffron – 81 mg
19. Lemon – 77 mg
20. Cayenne pepper – 76 mg
21. Paprika – 71 mg
22. Chili powder – 64 mg
23. Papaya – 62 mg
24. Basil – 61 mg
25. Turnip greens – 60 mg
26. Strawberries – 59 mg
27. Red cabbage – 57 mg
28. Pineapple – 56 mg
29. Raw orange juice – 50 mg
30. Clementines – 49 mg
31. Florida oranges – 45 mg
32. Jalapeno peppers – 44 mg
33. Serrano peppers – 44 mg

Resource: www.nutritiondata.com

Thats 33 foods that contain at least half your daily recommended intake of vitamin C.  Most also contain very few calories, so eat away.  You probably noticed the richness of peppers so if you’re looking for a great way to get in a large amount of peppers into one meal, then check out this healthy recipe.

Do any of these surprise you?  Any that you eat regularly?  What other information might you want to know about.

Dear Ramsey residents,

Did you know that 33% of Americans are obese or overweight? That means 1 in every 3 people. In a town of around 14,000 people that means that 4,667 are in that category. Of course that total number doesn’t differentiate adults from children, but the percentage doesn’t change.

Did you know that more and more kids are overweight these days?  Why is that? Video games? Computers? Television?  It is easy to pass blame and kids today are a bit different, but not that much.

I can remember as a kid I played basketball everyday for most of my teenage life.  Thats just what we did.  I didn’t have a computer, laptop, or even a gaming system.  At that time I didn’t want a Playstation (yes that was what was out) because I was never home to use it.

I rode my bike a lot, because my mother worked and my parents were separated.  I also lived about a 25 minute bike ride to my friends.  When I got there, we rode down the street and played basketball.  The only thing that changed when I got my license was that I didn’t have to ride a bike.

But you see, basketball was a huge part of Indiana.  Similar to soccer here I would suspect.  Basketball isn’t really popular, because I’ve found that the courts at Finch Park are always empty.  Disappointing.

Of course basketball isn’t the cure to childrens’ weight gain.  But what is?  As parents, do we expect our kids to be super active if  we aren’t?  How many parents work all day and then come home and just want to relax?  We have to lead by example.  Regular exercise doesn’t make you tired, it actually cranks up your energy level.

People who come to my bootcamp enter tired perhaps, but by the end they are bouncing off the walls with energy.  But this post isn’t about my boot camps (though they are awesome).  Rather its about setting examples for our children.

Kids aren’t going to eat vegetables if mom or dad doesn’t.  And kids will eat them if you want them to.  Don’t forget, we all remember what school was like with teasing and bullying.  Overweight kids are the end of that torment alot more than skinny ones unfortunately.

Check out this video from CBS News and pay attention to the part with the younger children.

Watch CBS News Videos Online

So how do you feel about kids and their health? Is it going down the toilet? Whos to blame? What are some tips you would use or like to try?

Are you looking for a nice hot soup recipe to brave the chilly winter air?  Perhaps you’ve been searching for a nice hot cocoa recipe that can warm your body when the temperature gets you down.  Either way, you probably love to eat warm foods during the long winter hibernation.

Every winter I decide to make a delicious meal containing tons of vegetables and protein.  It takes some time to prepare (but Ill show you some short cuts) but it is a great winter meal, one which can produce a few days of left overs as well.  Chili is thy name, and we are gonna get into how to turn this cheap meal into a healthful masterpiece fit for anyone concerned about their weight or nutrition.

What is chili? According to Socastee Online “Chili is a stew-like soup made entirely with meat, chilies, or chili powder (or both) and according to what region of the United States that you live in, it can also include beans. “Con carne” means “with meat.” However, this not the Atkins diet where you eat tons of meat and cheese and leave out everything else.  We are gonna load this thing down with vegetables.  Lets get started.

This recipe is my adaptation of a recipe I had from Gourmet Nutrition.  In that recipe, the ingredients were doubled and that meant I had enough chili to feed an entire homeless shelter in NYC.  So this is a half recipe from that original one that yields enough for a family plus a bit of leftovers.  In my house it is usually just for me and I have enough to last quite a few days.

Shall we get started?

Here’s what you will need:

• 2 peppers of varying color (green, orange, red, yellow chopped)
• 2 whole tomatoes (diced)
• 1/2 bag of baby carrots (chopped)
• 1 48oz container V-8 Low Sodium
• 2 stalks celery (chopped)
• 1 large can kidney beans
• 1 small can pink or black beans
• 2lbs grass fed beef
• 1/2 cup flax or cashew meal
• Spices – Chili Powder, Paprika, Cumin, Oregano, Garlic or garlic powder

Optional Items

• Black Olives (sliced)
• Jalapeno peppers (chopped)
• Handful Spinach (chopped)
• Cayenne pepper
• 1/2 onion

1. The majority of your time will be vegetable preparation.  While you’re chopping and slicing your vegetables, start browning your beef.  Place the beef into a pan with the onion and garlic cloves or powder.  Once it becomes brown add your spices (chili powder, paprika, cumin, oregano).  Not too much, just enough to give it some color.
2. You will need a large pot to hold everything.  As you chop your vegetables place them into your large pot.  Add everything in as you cut it.
3. Once all the vegetables are in, add the V-8 juice and then the beef.
4. With all your vegetables and beef inside the pot, you can now add your spices.  I like to use 3 parts chili powder to 1 part everything else.  See below why I don’t use those packs you can buy at the supermarket.  So I will probably use about 6 tablespoons of chili powder and 2 tablespoons of paprika, cumin, and oregano.
5. Stir and bring to a boil.
6. When chili finally boils, keep it 3/4 covered and let simmer for 30-35 minutes.
7. Just before it is done, add in your flax or cashew meal to help thicken the juice.
8. Enjoy!

So you can see from our ingredient list that we have a ton of vegetables in our chili, which is very important to our health.  Many chilis are just meat and beans, as mentioned in the quote I posted.  However by adding all these vegetables we can quickly create a healthy variation of this classic dish, one that gives us a lot of vitamins and minerals.

Shortcuts

So here are some ways to shorten your prep time, which is just slicing and chopping vegetables.  If you have a food processor, use it.  I don’t have one yet, but we are looking at different reviews and models online.  If you have one that you love or hate, please leave a comment about it below.  Other ways to cut down prep time is to use canned vegetables in place of fresh.

I don’t recommend this, but you can get away with using canned vegetables.  Just be sure the ingredients list contains only water and the vegetable.  Some items like canned tomatoes have added sugar and salt that you don’t need.  This also applies to any vegetables you might be buying for any other meals, check for added salts and sugars and avoid them.

No spice packs

I don’t recommend the use of those convenient little spice packs ever because of all the added junk they contain.  If you look at the label, you will see the top spice ingredients are: chili powder, cumin, paprika, and oregano.  Then there are other things like garlic and onion powder.  Then even further are preservatives and other junk you need not put into your body.  So just collect all the spices for a few dollars and figure out your own little spice mixture.

Spice It Up (Hot)

If you like your chili spicy then you can use a combination of the peppers listed above.  The lowest level of hotness would be the jalapeno, followed by the Serrano, then the Cayenne, and even further is tobasco sauce.  Not only do these little guys add taste, but some have referred to the health benefits of consuming spices like cayenne pepper.

The site Healing Daily says this about cayenne pepper, “Today cayenne is used worldwide to treat a variety of health conditions, including poor circulation, weak digestion,heart disease, chronic pain, sore throats, headaches and toothache.

Ayurveda also utilizes cayenne to treat poor digestion and gas. Chinese medicine uses cayenne for digestive ailments.

When taken internally, cayenne soothes the digestive tract and stimulates the flow of stomach secretions and saliva. These secretions contain substances which help digest food.

Cayenne is the greatest herbal aid to circulation and can be used on a regular basis. Dr. Richard Schulze, the medical herbalist, says that “If you master only one herb in your life, master cayenne pepper. It is more powerful than any other.”

I started checking out cayenne pepper recently when my friend Antonio Valladares made mention on his blog of a ginger tea that contained cayenne pepper to help keep away sickness.  I was wondering why his tea mixture had cayenne pepper in it, so I did a bit of searching and found the above, plus many others.

So there you have it, a healthy chili that you can make to brave the chilly winter.  What do you think? How does it taste for you?  What did you add differently?  Let me know with a comment below and be sure to send this to your friends and family who love chili and healthy foods.

Today I’ve got a quick way for you to save over 360 calories in one of your favorite meals.  Are you a pasta lover? Who isn’t these days.  With the high population around Ramsey being Italian, there are more than a good share of pasta eaters around.

An average cup of pasta contains around 400 calories.  The average pasta meal at any food chain restaurant is over 1000 calories.  That probably means around 2+ cups of pasta, and then sauce.  Think about that the next you visit one of Ramseys restaurants: Olive Garden, Fridays, Chilis, or Macaroni Grill on Rt 17.

Each plate contains 1 cup.

Last night I decided to give something a try that I’ve heard good things about.  You’ve probably seen from the headline what it is: spaghetti squash.  Inside I’ve got a good video about cooking, and my own take on this dish.

First thing I did was visit Shoprite at Interstate Plaza to pick up sqaush.  I have never even looked for these vegetables, so I didn’t know what to expect.  However, they are called exactly what I wanted to use them for: spaghetti squash.

So I grabbed two of these, because I didnt know how much pasta they would yield.  Each one is probably around 3-4 pounds.  When I wanted to cook them, I searched the web to find tips and came across this video, which does a good explanation and visual demonstration.

When I decided to cook these, I found the cooking time to be longer than stated in the video.  What happened was I put one squash into the microwave for about 15 minutes.  I then thought it might be done so I cut it in half to check.  It wasn’t.  So I cleaned out the center as best I could and then put the two halves back into the microwave side by side.

After about 10 more minutes I could they were pretty close to done, not to mention the family was starting to get really hungry.  So I cleaned out one side completely using just a fork as stated in the video.  The other side wasn’t completely cooked, so I probably got 2/3 of the inside out.  Even so, I still got a whole lot of “pasta” from this one squash.

How did it taste? Great!  It doesn’t taste the same as traditional pasta, its a little sweeter.  However I put sauce, red pepper, and parmesan cheese on it like normal spaghetti and didn’t notice much difference.  I will say that I ate two platefuls and was very full.  But the best part is the difference in calories.

If I had eaten two platefuls of standard pasta, I would easily consumed over 1200 calories in pasta alone.  But because it was squash (42 calories per cup) I consumed somewhere around 130 calories.  Thats a whopping 1100 calorie difference!  Since 3500 calories equal a pound, I saved myself nearly 1/3 of a pound by switching up to squash vs. pasta.

Recommendation: Definitely give this a try. It is super easy to just microwave the squash and then it just scoops out like you see in the video.  Just be sure to cook thorough enough, when the outer skin starts to get soft.

After you try it, or before you do, leave a comment and let me know what you think.

Hey my Ramsey friends, how was your holiday so far?  Hopefully Christmas or Hanukkah were great for you and your families.  This is a quick update to let you know about a special New Years resolution buster for your body.

What kind of results do you think you could achieve after 21 days of exercise?  What if I said you could be well on your way to the body you’ve always wanted? Would you believe me?

I certainly hope so. Because I am offering a super special deal to my friends in Ramsey (and beyond) that beats all other personal training sales.  21 days of membership to GET FIT Boot Camps.  21 days of awesome fat burning workouts gauranteed to jump start you towards your goals for 2010.

Take a look at this amazing offer at: Rapid Fat Loss Boot Camp

As I am browsing my Facebook page today I came across something very funny and interesting. It seems we’ve got another case of lying companies to sell their product on our hands, and it is from the same company: Kellogg’s. If you remember earlier when I was speaking to you about the cocoa crispies and how Kellogg’s is claiming that they are healthy.

Well it seems we can add another crazy marketing lying scheme to the mix. When I was browsing my Facebook page I found a post from a nutrition expert Chris Mohr with a link to the box for the Kellogg’s Froot Loops.

So what could it be this time? Do Froot Loops have healing properties, or do they suddenly boost immunity to fight colds and disease? No that is not the case it seems but rather Kellogg’s is labeling their Froot Loops box with a big banner and the huge word  “fiber.” Now it is true that Kellogg’s Froot Loops have about 3 g of fiber, minimal at best. But what’s really sad is their tactical phrase written underneath of the word fiber.

Underneath the humongous word fiber in much smaller letters but still big enough to read it says “a great way to keep kids healthy.” Now it is true that fiber is good for you. Fiber is found in lots of different vegetables and fruits that are really nutritious and healthy for you eat. These fruits and vegetables contain fiber, are natura,l and not only provide us with fiber but give us vitamins and minerals.

Do you think that Kellogg’s Froot Loops are also providing you with the same nutritional benefits? Well if we look at the ingredient list for a box of Kellogg’s Froot Loops, we can see the number one ingredient is none other than sugar. Ingredient number two is whole-grain corn flour (basically more sugar). So really the first two ingredients you have are sugar. If you know anything about nutrition labels then you know that the ingredients that are listed first make up the majority of the product.

That would mean that Kellogg’s Froot Loops, which are being claimed as a great way to keep kids healthy are mainly sugar. Now of course if you keep reading the ingredients list you’ll run across whole wheat flour, oat grain, and finally trans fats. Anyone not  living under a rock for the last few years knows that everyone is touting their no trans fat claims.

You’ll also know that they’re being banned in certain places such as New York City. They’ve also been taken out a lot of fast food restaurants like Kentucky Fried Chicken which now allows them to claim that their food is healthier. And we can’t say this not helpful because when the trans fats are removed  it does make a food better. But that by no means makes Kentucky Fried Chicken is a first choice health-food

So going back to the Froot Loops, you might be interested to know that the sugar content makes up 44% of the product. Wonder why your children are bouncing off the walls? It’s quite simple when you think about it, cereals have become a regular staple for breakfast. Hell I enjoyed it as much as the next person. Growing up I was eating Lucky Charms, Honeycomb,  Cinnamon Toast Crunch, etc.

But just because we ate those as kids, does that make them any better for our kids? Well it’s really up to you to decide what you think is best for your children. But there are two things that I know: sugar is for quick energy and more and more children are being classified as ADHD.  I’m not saying they are  directly related but this merely my opinion.

Here are some closing thoughts though… When packing your kids lunch or snack for school, instead of giving them sugary snacks like fruit roll ups, you can try giving them things like cantaloupe, watermelon, or apple slices. These foods will go a long way in helping your children stay focused, curbing behavioral issues, and providing them with better nutrients than they would get in those other foods.

How do you feel about this news? How do you feel about Kelloggs? Leave a comment below.

Have you heard about the health benefits of Cocoa Puffs cereal?  The latest news out about Kelloggs Cocoa Puffs is that it boosts childrens immunity.  Of course it is according to the Kellogg company.  I recently heard about this on www.naturalnews.com and was shocked and appalled, yet laughing at the same time.  This is ridiculous.

First it was Cheerios with its ridiculous claims that it Lowered Cholesterol.  Cheerios doesnt lower cholesterol, more fiber in your diet does.  And the measely 3 grams that a bowl of Cheerios provides doesn’t really outweigh all the other crap you’re getting from them.

So I shot this quick video on my webcam letting you know how I feel about this subject.  Not happy I tell you that.

In October Ramsey held an event near the train station called, A Taste of Ramsey. It was an event organized by councilwoman Vanessa Jachzel. This event was the 2nd annual, where the event from 2008 had about 400 people show up. This year it was estimated that over 1,000 people came out for fun and festivities.  The Taste of Ramsey is an interesting event in which local restaurants and other food services bring out their dishes for residents to try outside of their own location.  Sort of like a mobile restaurant.

Well there were restaurants such as: Apolo’s Restaurant, Brady’s at the Station, Cafe Panache, Chez Dominique, King Pizza, Jersey Burgers, Pub 17, Ramsey Corner Cafe, Ramsey Golf & Country Club, Sweet Station, and Varka Estiatorio.  The Tasting portion of the day came in the afternoon.  In the morning there was a farmers market and some other tent areas selling various items.  We were able to pick up some delicious bread from one of the vendors from New York.

If you’re not aware, Mayor Botta is participating in a New Jersey state wide wellness campaign.  This was part of that campaign, more specifically the Healthy Appetizer contest.  Three winners were chosen and received a prize which included membership certificates to, you guessed it, GET FIT Boot Camps. A great idea plus great weather equalled a truly great event.  I am sure there will be another next year, so if you didn’t come out this year, then make sure to try and be there next.

Here is a picture of the winners of the Taste of Ramsey Healthy Appetizer contest with the Mayor and another handsome fellow in the back   Did you enjoy the event? Leave a comment below.

Mayor Chris Botta, Vanessa Jachzel, Patricia Flood O'Malley, Lorraine Grippo-Castellano, Ellen Postolowski, Mimi Christie, Anthony McClellan, Carolyn Wylde Greenberg, Carrie Hill Kelly