Warrior Bootcamp Schedule: 1st - 7th July 2013

10 healthy yet cheap organic food

Cheap organic foods? In the face of global economic struggle, the issue of personal finance is at the heart of the average consumer.

But do you really have to shed an exorbitant amount of your money to purchase organic foods over conventional?

The answer is no, and there is a surprisingly large amount of high quality organic foods that are quite cheap — even when considering low income families. Even families on foodstamps have been able to live entirely on an organic diet on the foodstamp income alone.

There’s even a documentary about it called Foodstamped, which is hosted free online. The couple in the film eats a 100% organic diet on as little as $40 a week. There are keys to keeping costs down such as buying from farmers markets when possible and always buying whole food options as opposed to pre-made or processed meals, but I am going to give you a list of 10 key items that are really quite cheap. In fact, they purchased many of them in the film to keep their costs down. When you get the opportunity, you can even store up on some of these items in bulk and cut costs even further — not to mention that many of these foods are capable of acting as long-term storeable foods.

Here are the top 10 healthy yet organic real food items that won’t break your budget:

1. Brown Rice
Brown rice has a lengthy shelf life when stored properly in a sealed container, and can make for a full meal simply by eating it alone or adding in some of the vegetables in this list. Organic brown rice when purchased in bulk, or at least not from pre-packaged bags, can be extremely cheap while able to be incorporated into many meals.

2. Assorted Seeds
Highly nutritious and beneficial food items like organic flax or organic sunflower seeds are available for a very low price — especially when you bag them yourself. Flax has a great deal of healthy fats and other nutrients, and can compliment a diet lacking in real nutrition while being easy on the pocketbook.

3. Eggs
Certified organic eggs are extremely cheap when you consider how many meals a regular carton of 12 eggs can provide. This is amplified even further when it is locally harvested. At Whole Foods you can find local eggs on sale for around $2 a dozen or even less. If that’s too much, then go straight to the source and buy in bulk. When considering that around 2-3 eggs can make a meal, an entire carton can provide a lot of quality nutrition for a very low price. It also doesn’t hurt that eggs are known as powerful superfoods.

4. Carrots
Chop them up and include them with the brown rice, or juice them for a great morning drink. Carrots can be purchased in bulk size for less than $4 and will last quite a long time.

5. Apples
Great for flavoring up juices or combining with peanut butter (see next down the list), apples are a tasty fruit that literally do keep the doctor away. Plus, they also happen to be really inexpensive.

6. Peanut Butter
High quality organic peanut butter can help keep your taste buds happy while shopping organic on a budget. It can also be combined with other food items like seeds or apples to alter the snack altogether, and is often a favorite among children.

7. Nuts
Nutritionally dense and great to snack on as a meal or inbetween one, nuts like almonds and cashews can be found for close to nothing when packaged yourself or purchased in bulk quantities. Another food item that stores for a very long time.

8. Olive Oil
Long hailed as a key remedy to multiple conditions and used in cleansing activities like oil pulling, you can find organic, extra virgin cold pressed olive oil for less than $5. You may be surprised how much you can get, too. Don’t look for fancy brands, but try your best to ensure that it contains the wording ‘cold pressed’, ‘extra virgin’, and of course USDA certified organic.

9. Grass-Fed Meats
The best bet with grass-fed meats, if you choose to eat meat, is to purchase from a farm directly. You can find meats like bison and buffalo for a low price when dealing with the source. These meats are particularly of high quality as buffalo and bison are not administered the same degree of medical intervention as cows and chickens. In fact, federal law protects buffalo meat from a great deal of antibiotic use and even hormonal injection.

10. Onions
Onions are known to pack a nutritional punch that rivals many superfoods within the fruit and vegetable family. They are also excellent flavor boosters and can be added to your brown rice vegetable mix, topped off with some olive oil, and make for an absolutely delicious meal that is both free of harmful ingredients and nourishing to the body.

It doesn’t have to drain your bank account to avoid toxic additives like high-fructose corn syrup, MSG, aspartame, genetically modified ingredients, and so on. Instead, checkout these top 10 cheap organic food items, shop in season, and find local farms and farmers markets to go straight to the source. Also, please share this article with anyone who thinks that organic simply cannot work for them as it is too expensive. For less than 20 dollars you can purchase a considerable amount of organic food items that are both delicious and contaminant-free.


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Warrior Bootcamp Schedule 24th - 30th June 2013

Why we fail - The NATO syndrome

Too often we all fail to achieve our goals because we suffer from the NATO syndrome . NO ACTION TALK ONLY. 

To get fit and healthy you must first commit I mean commit sincerely and wholeheartedly. Not just talk as talking is easy and does not take much conscious effort. The health benefits of working only the jaw muscle  and maybe a few arms swings to illustrate the conversation are minimal. The only way to get fit  and healthy is DO.Yes it's not easy if it were everyone would be doing it . However the reality is once you make the choice to commit you will feel so much better for it both physically and mentally.

A healthy lifestyle must become your good habit. You must focus on  the plan of action the how you are going to achieve those goal . This plan must  be realistic  with a clear timeline to achieve it. Simple goals could be get into those jeans , run a 10k , look great for the wedding,  whatever it is you can do it.

The third part is believe you will achieve. See yourself as succeeding , yes there will be bumps along the way but that's part of the course, if you fall get back up and start gain. Also enlist the support of you family and friends with time and encouragement. And finally if you put it all together and lose the NATO you will achieve. 

We see this all the time at our training sessions. We  have new recruits join our classes and say I could never do a 21km run. We say please commit and focus and we will help you believe  and achieve.Then over time they see themselves getting fitter and their friends start telling them they look great. They go from being unhealthy to being athletic , become more resilient , start talking about personal bests , enter more events and feel positive about the way they look and feel.So what stopping you lets get committed today.

FAQ

What is a Warrior Bootcamp workout?

Warrior Bootcamp is  fun high intensity group training conducted in the great outdoors using non-traditional equipment & military inspired programs for more effective results. The programs are designed to build    functional aerobic and anaerobic fitness.It will get you fit, burn fat faster & improve health & build all round physical condition more effectively than other forms of exercises. It is also like personal training but in a group; plus it’s fun, friendly, highly motivating & you won't get bored as no two training sessions are the same. 

Why Warrior Bootcamp Training ?

WBC really cares that you see results! Read here.

What is the Warrior Training effect ?

WBC programs build all round fitness. We focus not only on strenght/ endurance and strength/ power but also conditioning in the aerobic , anaerobic (glycogen) Anaerobic (ATP) zones . This improves the training effect and provides a Warrior Recruit with an effective and real fitness base which in turn allows them build better performance in specific sports & reduce their chances of injury. A Fitter , Faster ,Tougher , Stronger body !

Where are the training locations?

We conduct training sessions in different locations to give recruits variation to train in different terrains and atmosphere. Click on this link for the schedule and training locations. You may also connect with us via Facebook or blog to keep abreast for the latest schedule.

What do I need to do prior to joining?

Please read our Safety First Policyhere. 

What to wear and bring to the training?

Normal gym training gear, running shoes and water. Towel and dry change of clothes are optional but positive can do attitude is important :)

What if I'm too unfit for this?

All the more reason to join us. There's no minimum requirement of fitness level (although we do require that you clear with your doctor for this training if you have any illnesses), we are committed to make you a hero from zero.

How much is it?

Please refer to our published rates here. 

Do you train in the rain?

If it's not too dangerous, stormy with a high chance of lightning, then yes we train in the rain. Training in the rain WILL NOT make you sick, but viruses will :) Here's an article you'd probably want to refer to prepare yourself to brave the elements.

How does WarriorBootcamp benefit athletes?

This is why.

Does it really work?

With hard work, determination and discipline of turning up to classes at least 3 times a week combined with healthy eating, we guarantee that you will see results. Check out our testimonial page on the proven success stories from the warriors themselves.

How do I connect with Warrior Bootcamp?


Facebook, blog, Instagram, Twitter, email, phone... plenty of ways! Just get in touch with us here.

How do I sign up?

Print out and fill in the form from this link, bring it to any class, and you're ready to unleash your inner warrior.

Warriors of Steel

Warrior Bootcamp Schedule : 17th to 23rd June 2013

Building: Fitness , Teamwork , Resilience

Train Hard - Fight Easy

Weight loss vs fat loss

Warrior Bootcamp Penang 10th - 16th June 2013 : Get Fit , Lose Weight , Have Fun - Try a new Fitness Challenge

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Do help to spread the word and tell your friends to buy it here  now! 
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Know your Malaysian Food calories

Band assisted chin up

Chin ups or pull ups are usually hard for beginners but it's a great multi-joint movement workout that challenges all the upper body muscles along with working the core muscles. Working multiple muscle groups in one exercise is more efficient and reduces workout time. This is especially useful if you are limited on time or want to get a quick workout during the day.

Benefits of chin ups or pull ups are as below:

Build Upper Body Strength

Chin-ups build upper body and core strength by pitting your body against gravity. The primary muscles worked are the back and biceps. The supporting muscles support and help aid the other muscles in the movement. Chin-ups use a pulling motion, which builds back and arm strength. The core muscles used are the rectus abdominus, these are the muscles that give you six-pack abs, the obliques and the transverse abdominus. Strong abdominals also strengthen and support the back muscles. Chin-ups are one of the base exercises used in off-season conditioning to build strength by the Georgia Bulldogs, according to Kyle Woody in an article published in the November 2008 issue of "Stack."

Simple Training & Versatility

Chin-ups are done using a simple pull-up motion. This movement is an extremely efficient upper body workout. A variety of chin-up variations can challenge your muscles in different ways. Using the one hand static hang will build stamina and strength. The chin-up bar side crunch targets the core muscles and uses static strength. One-arm chin-ups are done by holding the wrist of the hand gripping the bar. This variation uses more resistance, which is good for strength building.

Warm-up Exercise

Chin-ups are a good warm-up exercise before isolation movements. Chin-ups are a compound movement that engages all the muscles of the upper body. Performing one set of chin-ups before starting any isolation routine that involves muscles of the upper body will prepare the major muscles and the supporting muscles, according to the American College of Sports Medicine.

If you want to give the exercise a try, here's an easier alternative to get started, good luck!

Warrior Bootcamp Penang Schedule: 3rd - 9th June 2013

Got questions???

Seen the reds running around the parks but not sure what they're all about?

Wanted to sign up but not sure how or when?

How much will it cost?

How will it help improve my health or help me achieve my fitness goal?

Am I fit enough to keep up?

What to bring on the first day of class? What's the appropriate attire?

Will the class gets cancelled if there's rain?

Are the training in just one place or there are others?

Got questions but not sure where to get the answers? Don't worry, we've come out with the FAQ page for your convenience.  

Check it out here!

If you have other questions which are not addressed, please do not hesitate to contact us personally.

Have a good weekend!