Week 2 intervals – 1 min each. 5, 5, 6, 7, 8, 9, 6, 7, 8, 9, 6, 7, 8, 9, 2, 6, 7, 8, 9.6, 2.
Getting ready for the MLB All-Star 5K on July 8th, 2012
Posted in Fitness, Mind & Motivation, Personal Training by |
May. 14, 2012
Using a food journal as you go about your diet plan is one of the best ways to guarantee that you see the success that you’re looking for as well as ensure that you are able to tailor your diet to your own body and what works best to experience the fat loss results that you’re after.
If you aren’t currently making use of a food journal, now is a great time to start and if you are using one, then now is a good chance to ensure that you are using it as optimally as possible.
Let’s take a closer peek at four musts that you need to be remembering as you go about writing in your food journal.
Your Total Calorie Intake
The very first thing that you must include in your food journal is your total calorie intake. Most people will realize that this is something that needs to be added in but a few still will overlook it.
Having your total calorie intake listed in your food journal is what will allow you to assess how well you are losing weight and choose a more appropriate intake for the future.
If you aren’t losing weight for example and look back over your food journal to see that you are consuming X number of calories each and every day, this tells you that you may be best off reducing your calorie intake down a few hundred.
How Each Meal Makes You Feel
The next thing to include in your food journal is how each meal makes you feel. Does the meal leave you feeling energized or does it leave you feeling hungry and wanting more?
This is a good way to assess which type of diet plan is going to work best for you so that you know which to use in the future.
Some people respond much better to certain types of foods so by having this information in the journal, you can reflect back on it and ensure you are creating the most appropriate diet for yourself.
Reasons For Eating Beyond Hunger
Third, also make sure that you list any reasons that you’re eating that don’t include hunger. Eating for emotional reasons is something that many people do that can really come back to harm their progress over the long term.
If you find that you’re eating often out of boredom or other factors, it will be time to address this so that you can move on successfully with your program.
Your Body Weight
Finally, don’t forget to include your body weight as well. This is one factor that far too many people overlook, but does need to get added in as well. Your body weight is going to be important because then you can look back at the journal should you ever need to lose weight again and find out what exactly worked best for you.
This will help you build the most comprehensive diet to meet your needs – one that will have you feeling and looking your best.
So there you have the main things that you should be including in your food journal in addition to the actual foods that you are eating. Make sure that you don’t overlook any of these.
Posted in Boot Camps, Fat Loss, Fitness, Mind & Motivation, Nutrition & Diet, Personal Training, Weight Loss by |
May. 14, 2012
Hey Kansas City, Jamie Plunkett here, I’m here at Jamie Plunkett Fitness this morning, we’re here with Robin Samberg, she’s doing her bench press workout, she’s one of our strength athletes. So this morning so far, she did speed press – 27 reps with 100 lbs, she does 9 sets of 3 with 3 varying grips. Then we did 2 sets to failure with 100 lbs, working on her bench press form, then we did a little bit of tricpes – did 4 sets of 10 on a barbell extension. Next thing we’re getting ready to do is upper back. This is gonna strengthen her back which is going to improve her bench press whenever she controls that bar down to her chest, it helps to not wear out her triceps. So, here comes her high row right here…check out how strong her back is, that’s pretty good. This is going to be her 5th year doing the Corporate Challenge – she started out at 80 lbs, this year our goal is 150. So again, Jamie Plunkett Fitness – if you have any questions on your bench press, levae me a message underneath this blog post.
Have a great day!
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May. 14, 2012
Hey Kansas City, Jamie Plunkett here, we’re here at Jamie Plunkett Fitness this morning, I’m here with Chris – he’s getting ready to do a dead lift. He’s doing 6 reps today so he’s going a little heavier on it. Deadlift, king of all exercises – great exercise for your legs, glutes, low back…posture, raising your metabolism. Ready Chris? Eyes up, chest up, dig through your heels…
Signing out, Jamie Plunkett–Have a great day!
Posted in Fitness, Personal Training, Videos, Weight Loss by |
May. 10, 2012
As you go about your diet plan, one food that you must make sure you’re making good use of is eggs. Egg whites are an excellent source of protein and the yolks will further add to the nutritional content, making sure your daily needs are well met.
Those who eat eggs first thing in the morning tend to experience far less hunger later on in the day, so as far as weight control goes, they earn top marks.
As long as you are sure to limit the number of egg yolks you eat while focusing on the whites only, they can definitely be a part of your regular diet plan.
But how can you eat your eggs to add more variety to your diet and prevent boredom? Let’s look at a few options for you to consider.
Scrambled And Served With Salsa
The first way to prepare your eggs is to scramble them up with some diced veggies and then serve them with some salsa. This is a perfect low calorie way to get in plenty of protein, antioxidants from the veggies and salsa, along with some dietary fiber.
Add a piece of fruit to round out the meal smeared with a small amount of peanut butter and you’ll have a complete meal in minutes.
Poached Over Ezekiel Bread
The next way to consider serving up your eggs is poached over Ezekiel bread. Ezekiel bread is a much healthier variation of bread that is high in fiber, low in sugar, and will digest much more slowly in the body as well.
Poached eggs have no additional fat or calories added so are perfect for those who want to control their body weight. You’ll get a healthy mix of carbs, proteins, and dietary fats with this quick meal on the go.
Hard Boiled And Eaten Alongside Fruit
Another simple way to serve up eggs if you’re on the run first thing in the morning is hard boiled and then eaten alongside some fruit. Hard boiled eggs can easily be kept in the fridge for a few days, so consider making a few in a larger batch.
Grab two as you head out the door along with a banana, apple, or orange and you’ll be all set and fueled up for the morning.
Added Into A Protein Shake
Finally, the last way to have your eggs is to add them into a protein shake. Protein shakes are a great way to get in more fiber, plenty of antioxidants from the fruit content, along with a standout dose of protein.
If you’re using eggs from the carton, these can easily be added into the protein shake without any worry about safety.
So there you have a few great ideas to make sure that you are putting this high quality food to work in your diet plan. Don’t let yourself miss out on it.
Posted in Boot Camps, Fat Loss, Fitness, Nutrition & Diet, Personal Training, Weight Loss by |
May. 10, 2012
“Alright Kampen, intervals today – 1 min each. 5mph, 5, 6, 7, 8, 9, 2, 7, 8, 9, 2, 7, 8, 9, 2, 2, 7, 8, 9. Pretty weak, I’ll update you weekly. All-Star 5k it’s on!”
Those of you who know me know that one of my clients is a marathon runner (and has a pretty nice 5K!). I’m going to run the MLB All-Star 5K with him in July – and we’ll just see who brings it home! Who else is up for the challenge?? Bring it on! Let’s do this!
Have a great day!
Posted in Fitness, Mind & Motivation, Personal Training by |
Apr. 30, 2012
If you’re on a fat loss diet plan, one thing that you should be looking at doing is making sure that you are creating the most enjoyable experience possible for yourself. Far too many people get caught up feeling frustrated, deprived, and angry that they have to be on the diet altogether that they just end up tossing in the towel altogether.
But, if you want to see optimal success on your diet plan, finding ways to enhance your enjoyment will be a must.
Let’s look at three great ways that you can put a stop to the diet blues so that you can maintain your course and reach that goal weight that you have set for yourself.
Come Up With A Varied Menu
The very first thing that you should be doing is trying to come up with a menu that’s as varied as you possibly can make it. This is the number one way to reduce the chances that you get caught in the rigors of dieting that just leave you with cravings day in and day out.
Make sure that you make good use of the variety of different spices and seasonings that are available to add more flavor to your diet without adding calories. Aim to try at least one new vegetable each week as well, which will help to boost your nutritional intake while keeping your calories down.
Remind Yourself Of Your Goals Daily
The second thing that you should be doing is making it a point to remind yourself of your goals daily. By going over what it is that you hope to achieve by doing your diet, you can ensure that you are headed for the success that you’re after.
Those who lose sight of their goals along the way will be far more likely to be swayed by all the tempting desserts or meals that they come across, setting them back in progress.
Have a quick look over your goals first thing in the morning so they are always forthright on your mind.
Add Cheat Meals Into The Plan Once Per Week
Finally, the last thing that you should be doing to help prevent dietary boredom is making sure that you add in a cheat meal to the plan once per week. This will give you a mental break from the dieting process and make it that much easier to stick with the plan the rest of the time.
When you know that the cheat meal is only so far away, you’ll be able to hold out until it’s time to have it, sticking to the healthy foods that you’re aiming to consume.
It’s when you’re faced for weeks on end without any chance to give in to those cravings that greater problems typically occur.
So there you have a few of the top tips to remember as you go about your diet plan. Use these to help
Posted in Boot Camps, Fat Loss, Fitness, Mind & Motivation, Nutrition & Diet, Personal Training, Weight Loss by |
Apr. 14, 2012
Have a question for me? Ask! Leave your question in the comments box below
Have a great day!
Posted in Fitness, Videos, Weight Loss by |
Apr. 14, 2012
VIDEO TRANSCRIPT…
Hey Overland Park, Jamie Plunkett here at Boot Camp 360 KC this morning. Overland Park’s weight loss specialists. One of the most common questions I get is “how do I get the last 10 pounds off?” Well, the biggest thing you have to focus on is your nutrition. Focus on your macronutrients, protein, generally I recommend a gram per pound of lean body weight, so–if somebody’s 20% body fat & they weigh 150 lbs, they’re going to consume around 130 grams of protein a day. I generally start my females out at 100 grams of carbs a day, 30 grams of fat per day, 30 grams of fiber per day, 90 ounces of water per day. So, now your question is…”well how do I know what those numbers are?” We send all of our clients to livestrong.com/myplate, they send us their username & password, and then we go in and check on their nutrition. Along the way we give them tips on how to get those numbers. You’re going to focus a lot on lean proteins – egg whites, lean meats, the main sources there. Whole grains – oatmeal, brown rice, sweet potatoes, those sort of things. Fruits, veggies…try to stick with the fruits that have a little more fiber in them. Blackberries & raspberries are two of the best. Then, healthy fats…nuts, olive oil, avocado…those sort of things. And then your water…my biggest thing is just have a plan first thing when you get up in the morning, try to drink 20 to 30 ounces before you leave the house. But the biggest thing…they’ve done studies…the best way to lose weight is to record what you eat every single day. The second thing to that is increasing your resting metabolism, which is what we do with all of our clients with lifting weights. So, thank you for listening to my video this morning. Again most common question I get “how do I get rid of the last 10 pounds?” There it is. Have a great day!
Posted in Fat Loss, Fitness, Nutrition & Diet, Videos, Weight Loss by |
Apr. 7, 2012
1. Vanilla Cinnamon Protein Pancakes 
Blend together 1/2 cup fat free cottage cheese, 1/2 cup egg whites, 1/2 cup oats, 1/2 tsp vanilla extract, 1 tsp cinnamon, and 1 scoop vanilla protein powder. Once you have a smooth batter cook in a pan with nonstick spray. Add sugar free syrup, real peanut butter, berries, banana slices, or low sugar preserves. May be frozen or refrigerated.
2. Protein Cinnamon Rolls
- 5 egg whites
- 10g coconut flour
- Vanilla Whey protein (30g)
- 10g Apple Fiber (pectin)
- 1 packet stevia
- 1 tbsp Cinnamon
Pre-heat the oven to 350 degrees. Combine the ingredients. Spray a rectangular pan with olive oil spray and then lay out the dough out in a rectangular pan in one long rectangle. Bake the dough for 15 minutes or until golden brown. While the dough is baking combine the following ingredients for the frosting:
- 2 egg whites
- 1/4 cup Non-fat Greek Yogurt
- 1 packet stevia
- 1 tbsp Cinnamon
- 1 tbsp Vanilla Extract
Whip the egg whites and then fold the Greek yogurt in. Add the additional ingredients. Once the dough is baked roll it up, cut it into bite-sized pieces and spread the frosting on top.
Nutrition info:
Calories: 316
Carbs: 16g
Protein: 45g
Fat: 8g
Fiber: 8g
3. Pumpkin Pie Pancakes (recipe makes 2 large pancakes)
- 1/4 cup egg whites
- 1/2 cup dry oats
- 1/8 cup vanilla almond milk (unsweetened = lower sugar)
- 1/4 cup pumpkin puree (from the can)
- 1 tbsp Pumpkin pie spice
- 1 tbsp Cinnamon
Mix the egg whites and oats in a food processor until they form a paste. Then add the almond milk, pumpkin puree and pumpkin spice, and cinnamon and mix again. Pour the mixture into a heated Teflon pan and cook until golden brown on each side.
Add toppings to your liking – walnuts, banana, greek yogurt…
Calories: 220
Carbs: 33g
Protein: 14g
Fat: 3g
4. Greek Yogurt with Apple and Flaxseeds
If you’re in the habit of having a bowl of Greek yogurt as your mid-afternoon snack or your pre-bed meal, consider having it for breakfast instead. Greek yogurt is a powerful source of protein and calcium. These nutrients will help you get pumped for your day: whether you’re in the office for an early meeting or in the gym for a morning appointment with the pec deck. The apple is a great source of dietary fiber and pectin. These help keep the body satiated. Adding flaxseeds to this snack will insert some omega fats for proper brain function and concentration support. To make this meal even more super, sprinkle a little cinnamon on top of the apples for added flavor.
Ingredients
- 2 cups Greek Yogurt
- 2 Apples
- 1/2 tsp Cinnamon
- 1 tbsp Splenda (or an alternative sweetener)
- Sprinkle of Salt
- 4 tbsp Flaxseeds
Directions
Preheat the oven to 375° F.
Slice apples into thin slices; place them on a non-stick pan; and then sprinkle them with cinnamon, Splenda and a dash of salt. Place prepared apples (covered) in the oven for about 45 minutes or until tender. Remove and allow them to cool for 30 minutes. Place one cup of Greek yogurt in each bowl and then top with apples and 2 tbsp flaxseeds. Makes 2 Servings.
Nutrition Facts
per serving:
Calories 285.5
Total Fat 5g
Total Carb 32g
Protein 27.5g
5. Chocolate Protein Bars
Calories: 96
Fat: 1.4 grams
Carbs: 12 grams
Protein: 10 grams
Ingredients:
- 1 cup Oat Flour
- 4 Egg Whites
- 2 scoops Vanilla Whey Protein Powder
- ½ cup Splenda, Truvia, or Ideal
- ½ tsp Baking Soda
- ¼ tsp Salt
- 8oz Berry flavored Baby Food
- 3 tbsp Baking Cocoa
- 4oz Water
Directions:
Preheat oven to 350 degrees. Mix dry ingredients (oat flower, vanilla whey protein, baking soda, salt, baking cocoa) together in a large bowl. Mix wet ingredients (egg whites, Splenda, Truvia, or Ideal, Berry flavored Baby Food,Water) together in a medium sized bowl. Add wet ingredients to dry ingredients and mix together. Spray cooking dish with a non stick butter spray and add batter to dish. Bake 20-30 minutes in oven. Makes 16 squares, serving size=2 bars. the week.
6. High-Fiber, Protein-Packed Breakfast Muffins
These protein-packed muffins are great to start your day off with because they combine all three macronutrients for a well balanced breakfast that will provide plenty of ingredients throughout the day.
Ingredients:
- 1 1/4 cups protein powder
- 1 1/4 cups oats
- 1 tsp baking powder
- 1/2 tsp baking soda
- 1/4 tsp salt
- 1/2 tsp cinnamon
- 1 cup unsweetened applesauce
- 1/2 cup low-fat milk
- 1/2 cup Splenda or sugar
- 2 tbsp olive oil
- 2 egg whites
- 1/4 cup blueberries
- 1/2 cup raspberries
- 1/4 cup walnuts or almonds
Directions:
Combine together the protein powder, oats, baking powder, baking soda, salt, cinnamon, and Splenda. In another bowl, whisk together unsweetened applesauce, low fat milk, olive oil, and egg whites.
Mix in the dry ingredients until moist and finally add in nuts. Place into muffin tin, filling until 2/3′s full and then bake at 400 degrees F for 15-18 minutes.
7. Peanut Butter Balls
If you’re working towards building muscle, getting in enough calories can become challenging. This recipe makes it easier by providing a healthy source of carbs, protein, and fat.
These are easily transportable as well, making it ideal for those who are looking for something to snack on at work or during class.
Ingredients:
- 2 cups peanut butter
- 1 scoop chocolate or vanilla protein powder
- 3/4 cup raw oatmeal
- 1 cup crisp rice cereal
- 1/4 cup honey
Directions:
Microwave the peanut butter on low for about 30 seconds until slightly melted (not runny though). Stir in the honey and protein powder. Once mixed, add in raw oats and crisp rice cereal.
Form into balls and then place in the fridge to harden overnight. Note that if you prefer harder/softer peanut butter balls, you can adjust the volumes of the ingredients until your desired texture is reached.
8. Protein-Packed Pudding
This simple recipe is great to kill your cravings while helping you reach your protein needs for the day. Play around with different flavors to match your individual taste preferences. Also, keep in mind that you can easily make this into a parfait simply by laying the pudding with sliced fresh fruit and low-calorie Cool Whip.
Ingredients:
- 1 box of sugar-free, fat-free pudding mix
- 1 1/2 cups skim milk
- 1-2 scoops protein powder
Directions:
Prepare the pudding according to package directions, using the slightly reduced volume of skim milk. After pudding consistency has been reached, blend in the protein powder and then chill to let set. Note that the brand of protein powder you use will influence the consistency of the pudding – some protein powders tend to make it thinner, while others will make it thicker, so adjust the volume of milk added accordingly.
9. Sweet Potato Pancakes/Waffles
What better way to start the day than a plate of sweet potato pancakes?
This breakfast of champions will fuel your day and leave you licking your plate!
Ingredients
- 150 grams Sweet Potato, mashed
- 1 scoop Whey Protein (I like to use either vanilla, chocolate or cookies n’ cream)
- 3 Egg Whites
- 1/4 cup chopped Walnuts (optional)
- 1/2 tsp Baking Soda
- 1/2 tsp Nutmeg
- 1 tbsp Cinnamon
Directions
In a large bowl, mix all ingredients until smooth. Cook batches in pre-sprayed skillet/waffle maker on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown. Serve with cinnamon and sugar free syrup.
10. Sweet Potato Bread
Ingredients:
- 8 oz mashed sweet potato, without skin
- 2 scoops vanilla whey
- 1 cup oat bran
- 2 egg whites
- 2 Tbsp milk
- 1/4cup chopped walnuts (optional)
- 1/2 cup Splenda
- 1 tsp nutmeg
- 1 tsp vanilla
- 1 Tbsp cinnamon
Preheat oven to 350°F. Spray 9x5x3-inch loaf pan with olive oil Pam.
Mix whey and oat bran into medium bowl.
Beat splenda, eggs and vanilla to blend in large bowl. Mix in sweet potato. Add dry ingredients and walnuts and stir well.
Transfer batter to prepared pan. Bake until tester inserted into center comes out clean, about 30 minutes. Cool bread in pan on rack 15 minutes.
Nutrition without walnuts per serving (serves 8):
Calories: 89
Fat: 1g
Protein: 8g
Carbs: 14g
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