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Jump Rope Master Graduation

Jump Rope Master Program 


In our 5 week Master program we cover 32 jumps. They are divided into 5 levels. Each level is increasingly more difficult. We dedicate about a week to learn each level. We show you how…

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Jump Rope Master Challenge Overview

Become proficient at jumping rope and earn the Jump Rope Master title and swag!  

Jumping rope is a great cardio exercise that you can do anywhere! And there is more to jumping rope than just the up and down. Once…

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HERE IT IS! The Alphabet Workout. Spell your name and perform the exercises associated with the letters of the alphabet in your name (first and last, no abbreviations please). If you feel like you can/want to do more, add your…

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TAG, YOU'RE IT! New Bootcamp Challenge

The NEW CHALLENGE is upon us! If you see this sign in front of your house, it means you've been "tagged", that is, nominated to do the challenge.

The challenge itself is an ALPHABET WORKOUT. More on that in…

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No-dairy "Cheese" Dip Recipe

This is the cheese sauce I’ve been making lately and is from Plantiful Kiki (on her YouTube channel). It works best if you have a high speed blender. 

3 cups potatoes, diced (if you use white potatoes, you don’t need…

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Dairy-free Meal Plan

Dairy-free Meal Plan


WG = Whole Grain 

DF = Dairy-free 

V = Vegan 

LO = Leftover

To download it, click HERE and select the first file from the list (above the blog). Please note other files refer to…

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Sample Dairy-free Breakfast Ideas

If you need a little inspiration for your breakfast, here are a few ideas worth trying:

1. Oatmeal with Fruit & Nuts

  • 1 cup oatmeal (prepared according to package)
  • 2 Tbs raisins or dried cranberries
  • 2 Tbs slivered almonds or…
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Obvious and not -so-obvious products with dairy

What products commonly contain dairy?

Bakery products, baking powder, butter, buttery spreads, cream sauces, cake mixes & toppings, canned tuna & meats, chocolate, condensed or evaporated milk, cream, creamed foods, custard, ice cream, instant desserts, instant or other pudding mixes…

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Food sensitivities (dairy free challenge)

The most common food sensitivities in North America are gluten and casein.  

Casein is the protein in milk and dairy products that may trigger allergies or food sensitivities. Lactose is a naturally occurring sugar in milk and may cause…

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Go Dairy-Free with us!

For only 14 days, not a lifetime! 

Before I explain the crazy dairy-free idea (if you like good dairy products the way I do, you will understand why I call it crazy)... let me pause for a moment with a…

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2020 Nutrition W5: High Protein Breakfast

Dig Into a High Protein Breakfast – Challenge Week 5 

Including lean protein at each meal helps improve meal satisfaction, so you are less likely to be hungry (or hangry!) between meals. Eating a high protein breakfast is associated with…

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2020 Nutrition W4: Hydrate

Long Beach Boot Camp 

Nutrition Challenge Week 4 


Feeling dried out? Often we don’t drink as much water during the cooler months. However, our body still needs fluids to regulate body temperature, flush waste products, lubricate joins, assist with…

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2020 Exercise W4: Just Climb!

Hello Bootcampers!

This week we are going to climb! Stairs, curbs, benches  - anything! 

Perform the following exercises for 1 minute each day of the week Mon- Fri on your own or in bootcamp.

  1. step-ups or box jumps (step or…
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2020 Nutrition W3- Smart Snacking

Smart Snacking 

A late morning or afternoon snack can be a great way to boost energy and nutrient intake. Or it can be a nutritional disaster (Super Bowl snacks, anyone?). Now that the game is over and week 2…

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Week 2 – Just Hold It! (Isometric exercises) 

In week 2 of our 2020 "Just Move" Challenge we are focusing on isometric exercises and in plain English that means exercises that don't require us to count repetitions. You…

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2020 Nutrition W2: Eat More Vegetables & Fruit

Eating more produce is one of the best things you can do for your health. Fruits and vegetables are packed with vitamins, minerals, water, fiber, and disease-fighting phytochemicals. For the most benefit, aim for a variety of brightly colored produce

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2020 Nutrition W1: Choose Your Own Adventure

“If you don’t know where you are going, how can you expect to get there?” – Basil S. Walsh 

Calling All Boot Campers! Let’s take a closer look at what you hope to accomplish during the five-week challenge. You will…

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Abs of Steel

Our Abs of Steel new bootcamp challenge is on! 

What is it?

We will be performing 4 core strengthening exercises each day Monday through Saturday (Sunday is a rest day) for 5 weeks. Every day we add a few more…

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30-Day Wall Sit Challenge is on!

Here we go! The 30-day wall sit challenge is on! Thanks to our fellow member, Christopher Espinoza.

You can do this ANYWHERE! At work, at home, on vacation, in a restaurant, in the park, anywhere.

Here is the full outline…

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