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TAKING ON THE BOOT CAMP WORKOUT CHALLENGE

By Sirin Torpis

In the last year, the challenges of taking on a new job and moving into a new place had found me without smart eating habits or regular exercise routines.  As a result, my five foot five and three quarters frame carried a weight of 140 lbs., which is my personal highest.  In the past, my ideal weight had hovered between 120 to 125 lbs., and to see the scale flirting with upward of 140lbs was a very scary prospect indeed.  Then, looming closely in the distance was the specter of my thirtieth birthday.  As thirty crept closer and closer, I made the decision to face the age milestone staring me in the face with style, grace, and a better figure.  The next question I had to answer was how to start.

At approximately the same time that I was engaging in these internal debates about how to begin, I had dinner with one of my friends, who told me about this “boot camp” work-out class she had joined.  A brief description of the program later, and I was hooked!  It sounded perfect for me, and the next afternoon, I signed up for the class.

 During the next month and a half, I saw a bit of change…muscles toning up and clothes fitting better, but the scale still enjoyed hanging out with 135 to 140 lbs., which sometimes felt discouraging.  But I stayed with it, and I am now somewhere between 125 and 130 lbs., and slipping into skirts that I haven’t been able to wear in quite some time.

So, how has my life changed?   Simply put, I made a lifestyle change, and though I did not go on a diet, I did modify what I ate and drank.  The changes in diet, combined with the three-times-a-week workout program, have led to dramatic results.  Below is an outline of my program and diet highlights.

Program

Tuesday and Thursday mornings: 6 – 7:30 a.m.

Saturday morning: 7:30 – 9 a.m.

• 3 mile warm-up jog for cardio workout (30 – 40 minutes)
• For one month, I built up to the three miles by walking one block for every two blocks jogged. The run started from 1.5 miles and gradually increased to 2 miles, and by week 6, to 3 miles.
• Indoor workouts (alternate days for upper body and lower body workouts)
• Upper body: arm curls (biceps), kick backs (triceps), bent-over rows (shoulder), dumbbell press (shoulders/pectoral), back extensions, push-ups
• Lower body: Lunges, stair-step, leg extensions, hip-adductor ring, squats
• Everyday: Core-muscle/stomach/abdominal workout
• 10 push-ups
• 25 flat-foot crunches, scissors, left and right side crunches
• 10 push-ups
• 20 flat-foot crunches, scissors, left and right side crunches
• 10 pushups
• 15 flat-foot crunches, scissors, left and right side crunches
• 10 pushups
• 10 flat-foot crunches, scissors, left and right side crunches
• 10 pushups
• Everyday: Dogs (attack the saddlebags and sagging derriere)

Diet

Breakfast: 1 egg pan sautéed in olive oil and 1 piece of whole wheat, grain bread, some days with a banana. Saturdays: breakfast with the workout ladies: 2 breakfast egg and potato tacos. Cup of coffee.

Lunch: Usually Greek chicken salad: mixed lettuce, cucumbers, raisins, feta cheese, grilled chicken, and Italian vinaigrette. OR chicken salad or turkey sandwich on whole wheat bread. OR tabouli salad (lots of parsley, very little bulgar). Water.

Dinner: Progresso vegetable soup. OR fish [filet of sole, grouper, tilapia, snapper] (dipped in egg and coated in bread crumbs and pan sautéed in olive oil) and accented with lemon juice and accompanied by either asparagus or steamed spinach. OR broiled salmon with light teriyaki glaze or lemon juice and olive oil and broiled vegetable medley (zucchini, onions, mushrooms, cherry tomatoes, green and red peppers).

Snacks: occasional fruit smoothies, bananas, whole wheat toast.

Dos and Don’ts

• Know what is discretionary in your diet.
• Only cook with olive oil.
• Avoid eating processed starches such as pasta, potatoes, white rice, white bread, cereal, or any other type of highly processed starches at all.
• Avoid consuming complex carbohydrates after 6 p.m. 
• Stay away from butter/extra fats and fried foods (hamburgers, French fries, onion rings, eggrolls, etc.).
• Cut out sugar and sodas and fruit juices.
• Eat as holistically as possible (fresh vegetables and fruits).
• Enjoy a treat once a week (a small slice of angel food cake or scoop of ice cream).
• Drink lots of water.

Final thoughts: It’s hard to get started sometimes, but once you get going and you stick to a program, the results are fabulous, and you feel energized and happy!

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