You’ll feel the burn with these squats. Trust us! We don’t call this 5 minute fitness fix the Tabata Squat Inferno for nothing. Tone your butt and thighs in just 4 minutes with this simple home workout!
And…. it’s all no-impact and perfect for any level of fitness or stage of pregnancy/postpartum.
You don’t need any special equipment – just wear comfortable clothes and have some water standing by.
Tabata Squat Inferno Workout by Belly Bootcamp
The BEST Results. The MOST Fun.
Are you ready to play? Come join us at Toronto’s best stroller fitness classes! We can’t wait to launch the 2014 Belly Bootcamp outdoor season!
The BEST results. The MOST fun. More than just a stroll in the park, BB offers trainer-led strength training, cardiovascular conditioning and the latest techniques in women’s fitness to help you lose fat, tone up & feel great…all with your little one alongside and the company of your fellow mommies. Our uniquely effective classes have caught the attention of BlogTO, Bloor West Villager, CTV, Today’s Parent and numerous online publications.
This year is going to be better than ever! Come to a park near you to join us for a trial class and see for yourself why Belly Bootcamp is Toronto’s hottest fitness for modern mommies.
Here’s a delicious brunch recipe to slot in for this Sunday, with leftovers to provide healthy ready-to-eat breakfasts for your weekdays. This breakfast casserole is the perfect blend of protein, fats and carbohydrates, making it a complete meal in a pinch, or a great main dish to round out with fruit and/or veggies on the side.
Our eldest is almost 7 years old and suddenly has many opinions about the meals she is served. We have a few rules that help us to cope with the kids’ so-called “food jags” and finicky eating:
- no expressions of disgust allowed at the table (this one is mostly for mommy’s ego);
- you must try one bite of everything;
- if you are hungry enough for seconds of something, you must make a good attempt at the other things still on your plate (i.e., no more mashed potatoes if there is still steak sitting there);
- you must use the phrase “I don’t like” sparingly as there are very few foods you actually do not like/will not eat, and not simply to express a preference for one food over another.
Still, eggs have become a bit of a struggle. Our youngest will put back 3-4 eggs in a sitting, but our eldest needs her eggs flavoured, incorporated into recipes and/or covered in some sort of salsa or sauce. This recipe makes the eggs palatable to her, which makes mommy happy, which means a better day for everyone…if you know what I mean.
This is the perfect solution for someone who has a hard time stomaching eggs first thing in the morning (ahem, pregnant ladies…) or who has no time to cook in the morning but who needs protein to kick off a productive day! The eggs form more of a binding and the sausage and sweet potato are the dominant flavours. It’s got a sausage and pancakes quality – minus the indigestion and self-loathing. You’ll love it!
5-ingredient paleo breakfast casserole
yields 12 squares
- 1 – 1.5 lb gluten-free sausage or breakfast sausage
- 1 large sweet potato, 1 cm diced
- 3 cups spinach, chopped
- 3-4 green onions, chopped
- 12 eggs, beaten
- salt & pepper (this does not qualify as an ingredient…for those who are counting…)
1. Preheat oven to 375 degrees. 2. Heat skillet over medium-high heat and grease 9×13″ baking dish with coconut oil, olive oil, or butter. 3. Remove sausage from casing and cook thoroughly, breaking large chunks. 4. Remove sausage but retain fat; saute sweet potato 10-15 minutes until caramelized and soft. 5. Combine spinach, onions, sausage and sweet potatoes, and spread evenly in baking dish. 6. Season eggs generously with salt and pepper, then pour over casserole and gently tilt to spread evenly. 7. Bake 25 minutes until set; cool before slicing.
Gluten-free, sugar-free, vegan baking is awesome. No, really, it’s awesome. Or – at least – it CAN be awesome when executed by experienced gluten-free, vegan chefs. You know what else is awesome? Just enjoying your freaking muffin without the guilt, calorie counting or carb worries.
Shoot for that old 80/20 rule. Eat healthfully and without overindulgence 80% of the time, and completely with love for food and abandon the other 20% of the time. If you can find treat recipes you love (like this one) that happen to include healthy perks, bonus!
Here’s a great compromise between your practical side and your secretly-eats-ice-cream-standing-up-in-front-of-the-freezer side. This muffin recipe is moist like a cakey bakery muffin, with a fraction of the sugar and calories, and tons more fiber. It tastes like a treat and it is a treat. It just isn’t going to give you a coronary. My kids and I have made this recipe time after time after time after time, and it always tastes fantastic.
Kids can help combine dry ingredients, beat wet ingredients, and grate the carrots on a box grater! And they are always up for some taste testing, in my experience.
spiced carrot muffins
- 1 3/4 cups whole wheat flour (white will also do – no judgement here!)
- 1/2 cup white sugar
- 2 tsp. baking powder
- 3/4 tsp. baking soda
- 1/2 tsp salt
- 3/4 cup plain yogurt (I recommend a higher fat yogurt, like a balkan, not a 0%)
- 4 tbsp. coconut oil or butter, melted
- 1 tsp. vanilla extract
- 1 egg
- 3 carrots, shredded (about 2 to 2 1/2 cups)
- 1 1/2 tsp. cinnamon, ground
- 1/2 tsp. nutmeg, ground
- 1/2 tsp. ginger, fresh grated (or 1/4 tsp. if using dried)
1. Line or lightly grease muffin tin and preheat oven to 375 degrees F. 2. In large bowl, stir flour, sugar, powder, soda, salt & spices (except ginger if using fresh). 3. In separate bowl, whisk egg, yogurt, oil, vanilla and fresh ginger. 4. Add wet mix to dry mix and stir just until combined. 5. Fold carrots into batter. 6. Spoon into muffin tin and bake 18-20 minutes.
Meet Nishta from our Riverside location. Nish is a mommy of two with a busy nutrition practice, but she has still made time to train with us at BB for 5 months now, with no signs of slowing down. We’ve watched her get leaner, faster, stronger & more confident in her body since starting at BB, and she trades us in spunk, charm and hard work. Nish is one of those charismatic people that others look forward to seeing at class each week, our trainers included. Thanks, Nishta! (more…)
Our regular Belly Bootcampers know that glute circuits are a mainstay in our weekly routines. As the biggest muscles in your body, your glutes are involved in countless body movements from walking, running, jumping, throwing and twisting. But because most of us spend too much time sitting, our glutes get compressed or squished and become lazy muscles, letting other muscles such as your lower back, hamstrings and quads to take on work they just aren’t meant to perform. Including effective glutes exercises into your regular fitness routine will train these muscles to work properly and, because they are such big muscles, will burn more calories. That’s right, these powerhouse muscles are also metabolic busters and will help you burn fat all over your body! A shapely, curvy butt and a leaner frame? Yes, please! (more…)
Meet Ladan from our St. Clair West location! A mommy of two, Ladan has been training with BB for 5 months, and we’ve watched her really blossom recently, leading the pack at class and pushing herself with a determination only a (self-proclaimed) Type-A mom can muster. She claims she still has weight to lose but she looks lean and toned to us, plus she’s always game for whatever our trainers can dish out. Thanks, Ladan!
What brought you to BB? How long did you train?
I started mid-November, 2013, and have been training since then. I used to see BB classes in Cedarvale in the summer/fall, and was totally envious of the workouts (which looked hard-core!) and the fact that these women were there with their babies (and having fun)! I was with my baby, in the stroller, jogging, which was pretty lonely in comparison… I happened to past by a BB poster somewhere close to the St. Clair West BB location at around the same time and signed up immediately. I was so happy when I realized it was the same group of women I used to see at the park!
What results have you experienced?
I have a knee problem/injury that seems to have gone away since I started BB classes. I have also improved my cardio and strength since starting BB classes. I wish I could say that I have lost weight (I am still 10 lbs over my pre-pregnancy weight), but I haven’t! That’s my fault though, not BB! BB has also helped increase my energy level, even without much sleep at nights.
How do you stay active outside of BB?
I used to jog outside, but since November, haven’t done much other than BB. I walk a lot and try to do crunches at home, but that’s about it. I can’t wait for the warmer weather so that I can be outside running again.
What is your #1 fitness goal now?
I want to reach my pre-pregnancy weight, lose my belly fat, and fit into my pants (all of which are my #1 goal)!
Fave healthy food?
I know this is going to sound unhealthy, but I have to say my favourite healthy food is my partner’s risottos – my favourite one is probably the spinach-mushroom-chicken risotto (no butter and no cheese added). Anything homemade really.
Fave BB exercise?
The one where we use the resistance band under our feet, and walk sideways across the room, in small steps.
Exercise you want to punch in the face?
I don’t remember the name [we think you mean 'shoulder press,' Ladan], but one of the exercises, using the resistance bands, while kneeling. We are supposed to push both arms up at the same time (I always alternate because I just can’t do both together). I really, really want to punch that exercise in the face, especially when the instructor makes us do both arms for the last two counts. Argh!
Last splurge food or drink?
Ferrero eggs (dark and milk chocolate covered crispy eggs with chocolaty filling)! In fact, I just had another one right this minute!
You in 5 words. Go!
Compassionate. Proactive. Political. Bossy. Always-a-student.
Want to share your fitness goals & be featured as the BB mommy of the week?
This time on the BB fitness news roundup our fave fitness sleuth, BB trainer Kara, shares 3 nutrition tidbits to help you eat what you LOVE while still getting into tank-top ready form for spring! (more…)
As weeknight family dinners go, this Weekday Weenie Bake ticks all the boxes: delicious, healthy, one-pot, make-ahead, kid-proof (with a side of ketchup, perhaps), and wallet-friendly.
Thank you to Sarah Huggins of (Cooking for) Kiwi and Bean for another healthy, family-friendly recipe to please your tiny little bosses and your inner gourmand. Sarah is a Belly Bootcamper, mommy of two, and lawyer by day, who whips up amazing but do-able meals for her family of four.
A few factors make this recipe easy on the pocketbook. For one, it uses inexpensive winter veg—stuff like potatoes, onions, turnips and carrots. For another, it’s super flexible, allowing you to make use of whatever veggies happen to be on sale or wilting in your fridge. And finally—the weenie factor! Sausages—even really high quality ones—are tasty and cheap. I buy organic ones at a mere two bucks a pop.
And lest you think that cheap food equals boring food—not so! This is veggies slow-roasted in sausage juices, people! Um, hello? So good.
For the make-ahead option, assemble the whole dish the night before, cover with foil and leave it in the fridge until you are ready to bake it. You may need to add 10 minutes or so to the cooking time if you are baking it straight from the fridge.
weekday weenie bake
- 4 to 6 of your favourite sausages (preferably additive- and gluten-free)
- 8 cups winter vegetables, chopped in one inch pieces (e.g. potatoes, sweet potatoes, carrots, parsnips, turnips, beets or onions)
- leaves from 4 sprigs fresh thyme
- 2 tablespoons extra virgin olive oil
- salt and pepper
- 2 tablespoons apple cider vinegar
1. Preheat oven to 400 degrees. 2. Put chopped vegetables into the bottom of a large casserole/baking dish. Stir in oil, thyme, salt and pepper and arrange sausages on top. 3. Bake for 30 minutes, flip sausages, then bake for another 30 minutes or so, until sausages are cooked through and vegetables are soft and starting to brown. 4. Stir in apple cider vinegar. 5. Serve with grainy or dijon mustard for dipping (ketchup for the kids!).
One of the best things you can do for yourself when you have a fitness goal is to check in regularly with yourself, and measure your progress. If you want to run a 10K in under an hour, you’ve got to track your speed, not just run randomly and keep your fingers crossed. If you’ve got a weight loss goal, weigh yourself at regular intervals so you can adjust your habits according to your progress, or lack thereof…
In case you’ve never heard it before:
Insanity: doing the same thing over and over again and expecting different results.
– Albert Einstein (more…)