Careers in Health & Fitness 

Success Stories

Nutrition

Fitness

**Author:** [Adrian Rios](https://campgladiator.com/trainer/adrianrios), Certified Personal Trainer

**Date:** May 2023

A short workout can be 10 - 30 minutes long, so no matter how busy your life is, you can fit your fitness in! And exercising daily with short workouts offers numerous physical and mental health benefits. 

## Top 10 Benefits 

## 1. Time Efficiency
10 - 30 minute workout classes can easily fit into busy schedules, making it more feasible to incorporate regular exercise into your daily routine. 

## 2. Increased Energy & Productivity
Regular physical activity stimulates blood circulation and oxygen flow, leading to enhanced focus and mental clarity. Get a natural energy boost, and increase your alertness and productivity throughout the day.

## 3. Stress Reduction
Exercise is a powerful stress reliever! Short workouts offer an opportunity to release tension, clear the mind, and exert any accumulated stress or anxiety into physical activity to reach a state of relaxation.

## 4. Enhanced Mood & Mental Well-being
Exercise has a profound impact on mental health. Even short workouts release endorphins, AKA the feel-good hormones, which can elevate mood, reduce stress, and improve overall mental well-being. Regular exercise is also associated with better sleep quality and increased cognitive function.

## 5. Disease Prevention
Regular exercise has been linked to supporting a healthy immune system and reducing the risk of chronic conditions such as heart disease, type 2 diabetes, certain cancers, and osteoporosis. 

## 6. Consistency
Daily workouts build consistency and help establish the habit of exercise. By making exercise a daily practice, you're more likely to stay committed and maintain a long-term fitness routine. 

## 7. Improved Physical Fitness
Even short exercises improve cardiovascular health, increase strength, and enhance flexibility. Regular exercise also helps improve endurance.

## 8. Weight Management
Consistent short workouts, when combined with a balanced diet, can aid in weight management, no matter your goal. 

## 9. Improved Body Composition
If you're looking to change how your body looks, short workouts can also contribute with defined muscles and reduced body fat. 

## 10. Long-Term Health Benefits
Consistency is key when it comes to exercise. By incorporating short workouts into your daily routine, you're setting the foundation for long-term health and fitness, reducing the risk of sedentary-related health issues.

## Ready, Sweat, Go!
View short workouts on our [On-Demand Library](https://ondemand.campgladiator.com/?_ga=2.249337733.363537840.1684163883-1742194137.1683556275)! 

## Get Free Workouts
New to CG? Start your free trial of our [Outdoor and Online Camp workout classes](https://campgladiator.com/register/login?productType=BOOTCAMP&productSubType=IN_PERSON)!

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Top 10 Benefits Of Exercising Daily With Short Workouts

**Author:** [Alyssa Bernard](https://campgladiator.com/trainer/alyssabernard), Certified Personal Trainer and Nutrition Coach

**Date:** May 2023

Did you know that May 15 is National Chocolate Chip Day? What better way to celebrate than with 3, healthy recipes you can feel good about?

## Chocolate Chip Banana Oatmeal Cookies

## Ingredients:
- 2 ripe bananas, mashed
- 1 1/2 cups old-fashioned rolled oats
- 1/2 cup unsweetened applesauce
- 1/4 cup chocolate chips
- 1 tsp. vanilla extract

## Instructions:
1. Preheat oven to 350°F. Line a baking sheet with parchment paper.
2. In a mixing bowl, combine mashed bananas, rolled oats, applesauce, chocolate chips, and vanilla extract.
3. Using a spoon, drop the batter onto the baking sheet in 1-inch balls.
4. Bake for 15-20 minutes, or until the edges are lightly golden brown.
5. Let the cookies cool on the baking sheet for 5 minutes before transferring to a wire rack to cool completely.

## Macros and Calories per serving (2 cookies): 
- Calories: 142 
- Protein: 4g 
- Carbs: 28g 
- Fat: 3g

## Chocolate Chip Peanut Butter Protein Balls

## Ingredients:
- 1 cup old-fashioned rolled oats
- 1/2 cup natural peanut butter
- 1/4 cup honey
- 1/4 cup chocolate chips
- 1 scoop vanilla whey protein powder

## Instructions:
1. In a mixing bowl, combine rolled oats, peanut butter, honey, chocolate chips, and whey protein powder until well mixed.
2. Using a spoon, roll the batter into 1-inch balls.
3. Place the balls on a parchment-lined baking sheet and freeze for 20 minutes to set.
4. Once set, transfer the protein balls to an airtight container and store in the fridge.

## Macros and Calories per serving (2 protein balls): 
- Calories: 191 
- Protein: 9g 
- Carbs: 21g 
- Fat: 9g

## Chocolate Chip Banana Protein Smoothie

## Ingredients:
- 1 ripe banana
- 1 cup unsweetened almond milk
- 1 scoop vanilla whey protein powder
- 1 tbsp. cocoa powder
- 1/4 cup chocolate chips

## Instructions:
1. Add banana, almond milk, whey protein powder, and cocoa powder to a blender and blend until smooth.
2. Add chocolate chips and pulse a few times until they are mixed in.
3. Pour the smoothie into a glass, and enjoy!

## Macros and Calories per serving: 
- Calories: 280 
- Protein: 22g 
- Carbs: 31g 
- Fat: 10g

## Tag Us!
If you follow us on Facebook or Instagram, be sure to snap a photo and tag @CampGladiator so we can see it!

## Free Nutrition Consult
Talk with a Certified Nutrition Coach to discuss your lifestyle and unique goals to see if CG Nutrition is a good fit for you. No obligation! [Fill out this form for your FREE 20-min consult](https://campgladiator.com/programs/nutrition).

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Healthy Recipes with Chocolate Chips 

**Author:** [Adam Anderson](https://campgladiator.com/trainer/adamanderson), Certified Nutrition Coach

**Date:** May 2023

Hummus is a great healthy snack option for busy people because to make it at home, you can throw everything into a blender, and then you're done!

Enjoy this hummus recipe as a dip with vegetables or whole wheat pita chips or as a spread on your sandwiches and wraps. This recipe makes about 6 servings. 

## Ingredients:
- 1 can chickpeas, drained and rinsed
- 1/4 cup tahini
- 1/4 cup plain Greek yogurt
- 2 tbsp. olive oil
- 2 tbsp. lemon juice
- 2 - 4 tbsp. of water as needed
- 2 cloves garlic, minced
- 1 tsp. ground cumin
- 1/2 tsp. baking soda 
- Salt and pepper to taste
- Paprika or parsley for garnish 

## Instructions:
1. In a food processor or blender, combine chickpeas, tahini, Greek yogurt, olive oil, lemon juice, garlic, cumin, salt, pepper, and baking soda. 
2. Pulse until smooth. Add water slowly until it reaches your desired consistency.
3.Adjust seasoning to taste, adding more salt, pepper, or lemon juice.
4. Transfer the hummus to a serving bowl and garnish with a drizzle of olive oil, a sprinkle of paprika, and some fresh herbs like parsley if desired.

## Macros and Calories (per serving): 
- Calories: 128 
- Protein: 4.5g 
- Carbs: 10g 
- Fat: 7g

## Tag Us!
If you follow us on Facebook or Instagram, be sure to snap a photo and tag @CampGladiator so we can see it!

## Free Nutrition Consult
Talk with a Certified Nutrition Coach to discuss your lifestyle and unique goals to see if CG Nutrition is a good fit for you. No obligation! [Fill out this form for your FREE 20-min consult](https://campgladiator.com/programs/nutrition).


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The Best Hummus Recipe For Busy People

**Author:** [AJay Beach](https://campgladiator.com/trainer/ajaybeach), Certified Personal Trainer, Nutrition Coach, and Army Veteran

**Date:** May 2023

## 30-Day Challenges
Want to be more accountable to your fitness goals and slowly increase your endurance or strength? A 30-day challenge is a great way to accomplish these goals! 

Here are 5 different 30-day workout challenges you can start today. 

## 1. Push-up Challenge
**Beginners:**
Start by doing 5 push-ups a day for one week. For week 2, do 10 push-ups a day. During week 3, do 15 push-ups a day. And during week 4, do 20 push-ups a day. You can perform these on your knees or on your toes. [Learn how to properly do a push-up](https://campgladiator.com/blog/what-to-expect-camp-workouts)!

**Advanced:**
On day 1, start with 15 push-ups. On day 2, perform 18 push-ups. On day 3, perform 21 push-ups. Every day, add 3 more push-ups. By the end of the challenge, you'll be performing 102 push-ups in a single day.

## 2. Plank Challenge
**Beginners:**
On days 1 - 3, start by holding a plank for 20 seconds. On days 4 - 7, hold a plank for 40 seconds. On days 8 - 10, hold a plank for 60 seconds. On days 11 - 14, hold a plank for 80 seconds. On days 15 - 21, hold a plank every day for 90 seconds. On days 22 - 28, hold a plank for 120 seconds. And on days 29 - 30, hold your plank for 2.5 minutes, and pat yourself on the back when you're done! [Learn how to properly do a plank](https://campgladiator.com/blog/30-day-plank-challenge)! 

**Advanced:**
Start day 1 by holding a plank for 30 seconds. On day 2, hold a plank for 40 seconds. Continue increasing the duration of the plank hold by 10 seconds each day for 30 days. By day 30, you'll be holding a plank for 5 minutes and 20 seconds. 

## 3. Yoga Challenge
Commit to doing yoga for at least 10 minutes a day for one week. For week 2, commit to 20 minutes a day. For week 3, practice yoga for 30 minutes a day. For week 4, practice yoga for 45 minutes every day. If you’re new to yoga, start with beginner poses and slowly weave in more intermediate poses. 

## 4. Walking Challenge
During week 1, walk outside or on a treadmill for at least 20 minutes a day. For week 2, walk for 30 minutes a day. For week 3, walk for 45 minutes a day. And for week 4, walk for 60 minutes every day! [Read more about the benefits of walking outside](https://campgladiator.com/blog/benefits-walking-outside).

## 5. Squat Challenge
**Beginners:**
On day 1, start by doing 10 squats. Every day, add 2 more squats. On day 2, you’ll do 12 squats. On day 3, you’ll do 14 squats. By day 30, you’ll do 70 squats and love the way your legs have gotten stronger. [Learn how to properly do a squat](https://campgladiator.com/blog/what-to-expect-camp-workouts)!

**Advanced:**
On day 1, perform 20 squats. On day 2, perform 25 squats. Every day, add 5 more squats. On day 30, you'll perform 165 squats in one day! 

Pick one, save this blog post, and when you're done, pick a different 30-day challenge! If you have injuries or need modifications, ask your CG Certified Personal Trainer or a medical professional. 

## Get Free Workouts
New to CG? Start your free trial of our [Outdoor and Online Camp workout classes](https://campgladiator.com/register/login?productType=BOOTCAMP&productSubType=IN_PERSON)!

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30-Day Challenges: Workouts For All Fitness Levels

**Author:** [Allison Arellano](https://campgladiator.com/trainer/alisonarellano), Certified Personal Trainer and Nutrition Coach

**Date:** May 2023

Here are two high-protein breakfast taco recipes to keep you on track with your calorie and macros goals, while you love your life and your gains! 

Both of these recipes make a single serving of 2 tacos. Double or triple the ingredients to share with family and friends. 

## Veggie Breakfast Tacos

## Ingredients:
- 4 corn tortillas
- 1/2 cup black beans, drained and rinsed 
- 1/2 red bell pepper, sliced
- 1/2 yellow onion, sliced
- 1/2 zucchini, sliced
- 1/4 cup salsa
- 1/4 avocado, diced
- 1/4 cup shredded cheddar cheese 
- 2 tbsp. chopped fresh cilantro
- Salt and pepper to taste

## Instructions:
1. Heat a nonstick skillet over medium-high heat.
2. Add bell pepper, onion, and zucchini to the skillet and sauté for 5-7 minutes, or until the vegetables are tender.
3. Add black beans, salt, and pepper to the skillet and stir until heated through.
4. Heat the tortillas on the stovetop.
5. Use 2 tortillas for each taco. Divide the veggie mixture evenly among the 2 tacos.
6. Top each taco with salsa, diced avocado, shredded cheddar cheese, and fresh cilantro.

## Macros and Calories per serving (2 tacos): 
- Calories: 358 
- Protein: 16g 
- Carbs: 48g 
- Fat: 13g

## Turkey and Egg Breakfast Tacos

## Ingredients
- 4 corn tortillas
- 4 oz. ground turkey
- 2 large eggs, beaten
- 1/2 red bell pepper, diced
- 1/2 yellow onion, diced
- 1 jalapeño pepper, diced
- 1/4 cup shredded cheddar cheese
- 2 tbsp. chopped fresh cilantro
- Salt and pepper to taste

## Instructions:
1. Heat a nonstick skillet over medium-high heat.
2. Add ground turkey to the skillet and cook until browned and cooked through, breaking it up into crumbles as it cooks.
3. Add red bell pepper, onion, and jalapeño pepper to the skillet and sauté for 5-7 minutes, or until the vegetables are tender.
4. Add beaten eggs to the skillet and stir until cooked through.
5. Heat the tortillas on the stovetop.
6. Divide the turkey and egg mixture evenly among the tortillas.
7. Top each taco with shredded cheddar cheese and fresh cilantro.

## Macros and Calories per serving (2 tacos): 
- Calories: 312 
- Protein: 23g 
- Carbs: 29g 
- Fat: 12g

## Tag Us!
If you follow us on Facebook or Instagram, be sure to snap a photo and tag @CampGladiator so we can see it!

## Free Nutrition Consult
Talk with a Certified Nutrition Coach to discuss your lifestyle and unique goals to see if CG Nutrition is a good fit for you. No obligation! [Fill out this form for your FREE 20-min consult](https://campgladiator.com/programs/nutrition).

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Recipe: High-Protein Breakfast Tacos

**Author:** [Aaron Aponte](https://campgladiator.com/trainer/aaronaponte), Certified Personal Trainer

**Date:** May 2023

## Improve Your Core Strength 
If you're looking to strengthen your core and improve your overall fitness level, a plank challenge is a great place to start!

Planks are an effective exercise that target your abs, back, and shoulders. This 30-day plank challenge is designed for beginners and will gradually increase the intensity over the course of the month.

## How To Properly Do A Plank
Doing a plank properly involves maintaining correct form and engaging the appropriate muscles. Here's a step-by-step guide on how to do a plank:

1. Start by lying facedown on the floor. Place your hands on the ground on either side of your chest, parallel to each other. 
2. Make sure your spine is straight from head to toe. Keep your neck in a neutral position by looking down towards the floor.
3. Place your toes on the ground, hip-width apart. Contract your glutes and engage your core muscles.
4. Lift your body off the ground by pushing through your hands and contracting your back, balancing on your forearms and toes. Your weight should be distributed evenly.
5. Keep your back flat, ensuring that your hips are in line with your shoulders and there is no sagging or arching in your back.
6. Engage your abdominal muscles by pulling your navel towards your spine. This will help stabilize your body and prevent your lower back from sagging.
7. Maintain a strong, stable position by squeezing your glutes and thigh muscles. Avoid lifting your hips too high or allowing them to drop towards the floor.
8. Hold this position for as long as you can while maintaining proper form. Start with shorter durations, such as 20-30 seconds, and gradually increase the time as you build strength and endurance.
9. Breathe steadily throughout the exercise. Inhale and exhale deeply, avoiding shallow breaths.

## More Tips
- Avoid shrugging your shoulders or letting them round forward. Keep them relaxed and in line with your elbows.
- Don't hold your breath. Maintain a steady breathing pattern throughout the exercise.
- Keep your head and neck aligned with your spine. Avoid straining your neck by looking up or tucking your chin too close to your chest.
- If you experience any pain or discomfort, stop the exercise and reassess your form. Planks can be challenging, so it's important to listen to your body and progress gradually.

## 30-Day Plank Challenge
**Week 1:**
- Day 1-2: 10 seconds 
- Day 3-4: 15 seconds 
- Day 5-6: 20 seconds 
- Day 7: Rest

**Week 2:**
- Day 8-9: 25 seconds 
- Day 10-11: 30 seconds 
- Day 12-13: 35 seconds 
- Day 14: Rest

**Week 3:**
- Day 15-16: 40 seconds 
- Day 17-18: 45 seconds 
- Day 19-20: 50 seconds 
- Day 21: Rest

**Week 4:**
- Day 22-23: 55 seconds 
- Day 24-25: 1 minute 
- Day 26-27: 1 minute 10 seconds 
- Day 28: Rest

**Final 2 Days:**
- Day 29: 1 minute 20 seconds 
- Day 30: 1 minute 30 seconds

## Remember
**Consistency Is Key:** Try to plank at the same time each day to build a habit.
Proper form is important. Make sure your elbows are directly under your shoulders and your body is in a straight line from head to heels.

**Breathe:** Inhale and exhale slowly and deeply throughout the exercise.

**Don't Push Yourself Too Hard:** Listen to your body, and take a break if you need one.

**Celebrate Your Progress:** At the end of each week, take a moment to reflect on your progress, and celebrate your accomplishments.

By the end of this 30-day plank challenge, you will have significantly improved your core strength, endurance, and overall fitness!

## Get Free Workouts
New to CG? Start your free trial of our [Outdoor and Online Camp workout classes](https://campgladiator.com/register/login?productType=BOOTCAMP&productSubType=IN_PERSON)!

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30-Day Plank Challenge

**Author:** [Aileen Ferrell](https://campgladiator.com/trainer/aileenferrell), Certified Personal Trainer and Nutrition Coach

**Date:** May 2023

Want to create a new daily routine with more healthy habits? Here is a proven checklist of healthy habits anyone can adopt, no matter where you're starting. 

## 1. Set Clear Goals
Start by defining your health and wellness goals. Use the SMART method: Make them specific, measurable, attainable, relevant, and time-based. This will help you stay focused and motivated.

## 2. Value Progress Over Perfection
Shift your mindset. Small steps and consistent efforts lead to meaningful changes over time. Celebrate your achievements, no matter how small, and be kind to yourself if you encounter setbacks.

## 3. Find Joy In Small Changes
Recognize and appreciate the positive impact of small, consistent changes in your lifestyle. Whether it's choosing a healthy snack over an unhealthy one or taking the stairs instead of the elevator, acknowledge and celebrate these small victories!

## 4. Surround Yourself With Community
Seek support from your community. Your community can be friends, family, CG Battle Buddies you met at Camp or other social groups you spend time with every week. Having a support system can provide encouragement, accountability, and motivation.

## 5. Focus On Your Overall Well-Being
Remember that a healthy lifestyle encompasses more than just physical health with exercise and healthy eating. Engage in activities that bring you joy and rest, and connect with your inner self through self-care.

By incorporating these habits into your daily routine, you can create a healthy lifestyle you're proud of. Everyone's journey is unique, so be patient and kind to yourself as you make positive changes.

## Get Free Workouts
New to CG? Start your free trial of our [Outdoor and Online Camp workout classes](https://campgladiator.com/register/login?productType=BOOTCAMP&productSubType=IN_PERSON)!

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5 Healthy Habits For Your Best Daily Routine

**Author:** [Amber Hutchinson](https://campgladiator.com/trainer/amberhutchinson), Certified Personal Trainer and Nutrition Coach

**Date:** May 2023

May is Mental Health Month, so here are 10 tips for improving your mental health while living an all-natural, healthy lifestyle.

## 1. Prioritize Sleep
Maintain a consistent sleep schedule by going to bed around the same time every night. Create a bedtime routine such as drinking chamomile tea and putting your phone away at least one hour before bed. Ensure you have a sleep-friendly environment that is dark, quiet, and relaxing. 


## 2. Be Present With Writing
Process your thoughts and emotions by practicing journaling or writing poetry. Allow yourself to explore and reflect on your experiences.


## 3. Meditation and Breathwork
Practice being present with guided meditation and breathwork exercises, such as deep breathing or alternate nostril breathing. These techniques can help calm your mind and reduce stress.


## 4. Yoga
If you prefer meditation with gentle or moderate movement, try yoga which blends mindfulness, breathwork and mobility. It can improve your flexibility and strength and calm your nervous system. 

## 5. Engage With Your Community
Connect with your community by volunteering, joining a book club or helping out at a soup kitchen. Give back when you can.

## 6. Get Sunshine
Spend a little time outdoors every day. Natural sunlight exposure helps regulate your circadian rhythm, boosts mood, and enhances the production of vitamin D. [Read about the benefits of vitamin D](https://campgladiator.com/blog/benefits-vitamin-d)!

## 7. Cold Therapy
Cold showers, ice baths, and even just dunking your face in ice-cold water have been associated with improved mood, increased alertness, and reduced inflammation. 

## 8. Practice Self-Care 
Even small activities can bring joy and relaxation. Prioritize self-care like taking bubble baths with Epsom salt, reading or listening to an audiobook, listening to nature sounds or music, dancing, or engaging in hobbies that help you unwind and recharge.

## 9. Maintain A Healthy Lifestyle
Exercise regularly in ways that bring you joy, whether it's riding your bike in the morning, swimming in the afternoon, joining a [Camp workout class](https://campgladiator.com/programs/camp), or practicing martial arts. And fuel your fitness by eating a balanced diet of whole foods with lean proteins, vegetables, fruits, and healthy fats. Stay hydrated, and limit processed foods, caffeine, and sugary snacks.

## 10. Seek Professional Help
If you're experiencing persistent or severe mental health challenges, [reach out to a mental health professional](https://mentalhealthtx.org/help-yourself/). They can provide guidance, support, and personalized strategies to improve your well-being.

Remember that everyone's mental health journey is unique, so it's important to explore and find what works best for you.

## Get Free Workouts
New to CG? Start your free trial of our [Outdoor and Online Camp workout classes](https://campgladiator.com/register/login?productType=BOOTCAMP&productSubType=IN_PERSON)!

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10 Mental Health Month Tips

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Improve your health and fitness with workout tips and nutrition coaching articles from leading experts and our own Certified Personal Trainers and Nutrition Coaches.

[CG Nutrition](https://campgladiator.com/programs/nutrition), our customized nutrition coaching program, is coming Monday, 8/15!