Michelle Obama & Beyonce – Let’s Move!

{click here for video}

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walking treadmill workout (it’s fun!)

Some of you may think I have a sick sense of what is fun. (Reading nutrition books, eating delicious salads, workouts, what!?) And I’m ok with that. But dare I say that this treadmill workout was…FUN!?

The best part about this workout is that you are changing speeds and inclines so often that the time flies by! Print this page, grab your ipod and meet me on the treadmill!

  • 1:00-5:00: Warm Up Walk (Incline 1.0, Speed 3.0-3.2)
  • 5:00-7:00: Brisk Walk (Incline 2.0, Speed 3.2-3.5)
  • 7:00-9:00: Recovery (Incline 1.0, Speed 3.0-3.2)
  • 9:00-11:00: Brisk Walk (Incline 2.0, Speed 3.2-3.5)
  • 11:00-13:00: Recovery (Incline 1.0, Speed 3.0-3.2)
  • 13:00-15:00: Brisk Walk (Incline 2.0, Speed 3.2-3.5)
  • 15:00-17:00: Recovery (Incline 1.0, Speed 3.0-3.2)
  • 17:00-19:00: Brisk Walk (Incline 3.0, Speed 3.2-3.5)
  • 19:00-21:00: Recovery (Incline 1.0, Speed 3.0-3.2)
  • 22:00-23:00: Race Walk (Incline 4.0, Speed 3.4-3.6)
  • 23:00-24:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 24:00-25:00: Race Walk (Incline 4.5, Speed 3.4-3.6)
  • 25:00-26:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 26:00-27:00: Race Walk (Incline 5.0, Speed 3.4-3.7)
  • 28:00-29:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 29:00-30:00: Race Walk (Incline 5.5, Speed 3.5-3.8)
  • 30:00-31:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 31:00-32:00: Race Walk (Incline 6.0, Speed 3.5-4.0)
  • 32:00-33:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 33:00-34:00: Race Walk (Incline 6.0, Speed 3.5-4.0)
  • 34:00-35:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 35:00-36:00: Race Walk (Incline 6.0, Speed 3.5-4.0)
  • 36:00-37:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 37:00-38:00: Race Walk (Incline 6.0, Speed 3.5-4.0)
  • 38:00-40:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 40:00-45:00: Cool Down (Incline 1.0, Speed 3.0-3.3)

If you don’t have access to a treadmill, you can do a modified version outside. Walk at a medium pace for about 5 minutes. Once a new song starts, pick up the pace to a brisk walk/jog. When the song is over, recover with a medium pace. Switch from brisk walk/jog to recovery medium pace every other song. After 35 minutes of brisk/recovery, walk at a medium pace for about 5 minutes to cool down.

Let me know if you try this!


ask the nutritionist: a day of whole grains

Read Emily’s post on a day of whole grains – why and how to fit them in every day!


Camp Endeavor Receives Safety 1st Award

We are so proud to announce that for the 4th year in a row, Camp Endeavor has been awarded the Markel Safety 1st designation for 2010. “Each year, Markel’s Safety 1st program recognizes policyholders who have shown an exceptional commitment to the safety of their employees and customers,” explains Swain.

Michael Swain, Senior Loss Control Specialist at Markel, stated, “Camps and clubs must meet stringent criteria to qualify for the Safety 1st designation. They must have a proven safety record for at least three consecutive years, undergo formal assessments and inspections, and participate in continuing education and certification programs. These facilities deserve to be recognized for keeping safety a top priority.”

We are so pleased to receive this award again!

 


Happy Valentine’s Day

Wishing you an extra sweet Valentine’s Day from Camp Endeavor!

Take some time today to think about what you love about YOURSELF!

Love, Tut, Dan, Emily & Karen


buffalo chicken dip

I’m really excited to share this recipe with you guys! You always tell us at camp that you love chicken wings and if you do, this is the dip for you!

Last Sunday was the big Packers vs Bears football game – I did a quick poll on Facebook and it looks like we have the same number of Packer and Bear fans which I found a bit surprising…

(If you have not yet liked us on Facebook – please head over and do so, thank you!)

But the question now is who are you cheering for this weekend?!

Back to the football food. The Super Bowl is this weekend, and this is the perfect dip to make! Everyone will love it and you don’t even have to tell anyone it is healthy. (Shhhh!)

Buffalo Chicken Dip – 8 appetizer portions

  • 4 cups shredded chicken or turkey
  • 1 block reduced-fat cream cheese, at room temperature
  • 2/3 cup Franks Red Hot Buffalo Sauce
  • 1/2 cup blue cheese crumbles

Pre-heat oven to 350° F.

Combine all ingredients and stir together.

Bake for 20-25 minutes until hot and bubbly.

Serve with carrots and celery. *You can always drizzle a little more buffalo sauce on yours if you like it a little hotter.




custard oats

We love oatmeal. It’s filling, full of fiber and CHEAP! This is a healthy oatmeal recipe that is easy to make ahead. I make it on Sunday, store it in tupperware, then pour over 1/2 cup of skim or almond milk over top and microwave for about 1- 1 1/2 minutes, or until hot when I’m ready to eat. You can top as you wish, but I like mine pretty simple with some cinnamon and a drizzle of maple syrup.

A lot of you were unexpectedly impressed with our oatmeal bar last year, and this is just another twist on making your everyday oatmeal EXTRA filling!

Thanks to Holly, The Healthy Everythingtarian for this recipe idea!

Combine 1 cup oats, 2 cups water and 2 whole eggs in a medium sized sauce pan.

Whisk all ingredients together until mixed.

Heat on medium-low and whisk for the majority of cooking time. Keep whisking so the oatmeal stays smooth and you’ll see the oatmeal start thickening up. Remove from heat and pour into 2 bowls or tupperwares for future use.

Sprinkle with cinnamon and 1 Tbsp brown sugar or maple syrup and 1/2 cup milk.

(If making ahead, pour milk over oats and microwave for about 1.5 – 2 minutes)