Bikini Bootcamp: Two Weeks to Your Ultimate Beach Body [NOOK Book]

Overview

Get in shape for beach season! This super-slimming, body-sculpting makeover takes off ten pounds and gets you bikini-ready—in just two weeks.

Bikini Boot Camp creators Melissa Perlman and Erica Gragg know that the secret to losing weight and getting fit is not another diet or endless hours at the gym. Instead, it’s a highly targeted exercise plan combined with healthy, delicious, all-natural foods that jump-start your metabolism and melt away ...
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Bikini Bootcamp: Two Weeks to Your Ultimate Beach Body

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Overview

Get in shape for beach season! This super-slimming, body-sculpting makeover takes off ten pounds and gets you bikini-ready—in just two weeks.

Bikini Boot Camp creators Melissa Perlman and Erica Gragg know that the secret to losing weight and getting fit is not another diet or endless hours at the gym. Instead, it’s a highly targeted exercise plan combined with healthy, delicious, all-natural foods that jump-start your metabolism and melt away the pounds. At the elite Amansala Eco-Chic Resort and Spa in Mexico, their Bikini Boot Camp program has become the destination of choice for celebrities and women everywhere who want to change their bodies and their lives. Now, this book gives you everything you need to recreate the Bikini Boot Camp experience at home—from the signature workouts to the low-cal, Latin-flavored dishes—and achieve the same incredible results.

Capturing the spirit of the spa and Mexico’s sunny shores, each day of Bikini Boot Camp provides you with:

A total-body workout that combines walking, circuit training, core strengthening, and yoga to target trouble spots and sculpt you head to toe
Energy-enhancing meal plans with slimming, easy-to-follow recipes—a mouthwatering mix of Mexican, Yucatán, and Asian cuisines—straight out of Amansala’s kitchen and available here for the first time
Mindfulness exercises to relax and restore you, and to help you stay focused on your fitness goals
Do-it-yourself spa treats, from easy facials to herbal baths

With more than 75 mix-and-match recipes, and a lifestyle plan to keep you going after the first two weeks are up, Bikini Boot Camp is the fastest way to whip your body into shape—and have fun doing it! So don’t panic now that summer is here. No matter how long you’ve been putting it off, this book gives you everything you need to achieve a bikini body all year round.
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Product Details

  • ISBN-13: 9780307482242
  • Publisher: Crown Publishing Group
  • Publication date: 4/22/2009
  • Sold by: Random House
  • Format: eBook
  • Pages: 304
  • Sales rank: 289,261
  • File size: 12 MB
  • Note: This product may take a few minutes to download.

Meet the Author

Melissa Perlman studied Tibetan Buddhism in Asia for more than six years and owned a restaurant in Tokyo that served healthy California cuisine. Erica Gragg is a former public relations executive and a certified yoga and fitness instructor. Friends for eight years, Melissa and Erica founded the Amansala Eco-Chic Resort and Bikini Boot Camp in 2002, and it now boasts more than 3,000 guests per year.
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Read an Excerpt

Amansala Salad with Ginger Sesame Dressing

Makes 1 Serving

This fabulous salad is the most requested recipe in our Bikini Boot Camp repertoire! It works great with either grilled fish or chicken, and over the course of the program, youll enjoy it both ways.

1 cup shredded Napa cabbage
1 cup shredded romaine lettuce
1/2 cup shredded carrots
1/2 cup diced tomatoes
1/4 cup diced avocado (optional)
1 5–6 oz. piece grilled fish or chicken, chopped
1 tablespoon toasted sesame seeds

1. Combine the cabbage, lettuce, carrots, tomatoes, and avocado in a large bowl and toss with the dressing.

2. Sprinkle with the toasted sesame seeds and serve.

Ginger–Sesame Dressing

Makes about 1 cup

1/2 cup extra virgin olive oil
1/4 cup balsamic vinegar
2 tablespoons low–sodium soy sauce
2 cloves garlic, chopped
2 tablespoons honey or brown sugar
2 tablespoons peeled and minced ginger
1 teaspoon toasted sesame oil

Combine all the ingredients in a blender. Add 2 tablespoons of water. Process until smooth.

Fish Kebabs with Zucchini, Muschrooms, and Cherry Tomatoes

Makes 2 servings

The secret to this recipe is to precook the vegetables (except the tomatoes) so that theyre done when the fish is cooked. You will need two long or several short skewers to make the kebabs.

Marinade
1 garlic clove, finely minced
Small handful of cilantro leaves, minced
1/4 cup fresh lemon juice
1 tablespoon extra virgin olive oil
1 tablespoon low–sodium soy sauce (optional)
Salt and freshly ground pepper

2 5– to 6–ounce white fish fillets, cut into bite-size chunks
1 tablespoon extra virgin olive oil
1/2 red or green bell pepper, diced
1 zucchini, cut into bite–size chunks
1/2 onion, quartered and separated
8 white button mushrooms
8 cherry tomatoes
1 cup whole–grain couscous, prepared according to instructions on the box
1 lemon, quartered

1. To make the marinade, combine the garlic, cilantro, lemon juice, oil, and soy sauce, if using, in a large shallow bowl and whisk together. Add salt and pepper to taste. Add the fish and let it marinate for 30 minutes to 2 hours, turning once.

2. If you are planning to broil your kebabs, preheat the broiler to 500°F.

3. To prepare the vegetables, heat the oil in a large skillet over medium heat. Add the bell pepper, zucchini, onion and mushrooms and sauté for 4 to 5 minutes, until slightly tender but not fully cooked.

4. To assemble, thread a tomato, pepper, zucchini, mushroom, and onion piece onto each skewer. Fold over a piece of fish and thread it on. Repeat until the skewer is full.

5. If you do not have a grill, broil the kebabs on a broiler rack or cookie sheet for 6 to 8 minutes, turning once, until cooked through.

6. Serve kebabs on top of hot, freshly made couscous, garnished with a wedge of lemon.

From the Trade Paperback edition.

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Table of Contents


Introduction: Welcome to Bikini Bootcamp     viii
The Basics     13
Circuit Training     18
Core Strengthening     54
Yoga     68
Walking     112
Bikini Body Fuel     118
The Bikini Body Mind-set     130
The Program     137
Day 1     141
Day 2     146
Day 3     149
Day 4     152
Day 5     154
Day 6     157
Day 7     160
Day 8     163
Day 9     166
Day 10     169
Day 11     172
Day 12     175
Day 13     178
Day 14     181
The Cookbook     185
Shopping List     200
Shopping List     203
Breakfasts     206
Lunches     214
Soups     224
Dinners     238
Desserts     250
Dressings     257
Marinades     261
Sides & Salsas     264
Beverages     269
Living the Lifestyle     273
Circuit Training: At theOffice or On the Road     277
The BBC Eating Plan for Girls on the Go     284
Acknowledgments     291
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Customer Reviews

Average Rating 4
( 25 )
Rating Distribution

5 Star

(11)

4 Star

(5)

3 Star

(5)

2 Star

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1 Star

(4)

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See All Sort by: Showing 1 – 20 of 25 Customer Reviews
  • Anonymous

    Posted November 24, 2007

    A reviewer

    this book was amazing its not what you think it is it is also very relaxing and i lost 15lbs in the first week it was awsome but the only thing i hate is that it is missing pages 116 - 149 which is half of the lunches and all of the dinners so i just used the dinners from the biggest loser cookbook.

    2 out of 3 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Posted December 28, 2009

    Bikini bootcamp is a waste of money!

    This is a vapid book written by someone who is clearly more focused on hype than substance (Melissa Perlman). In her book, Melissa recounts a series of simplistic exercises and "tips" that are impractical and ineffective. It's poorly written and boring, not even a fun read. Save your money - don't buy this book!

    1 out of 1 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted November 5, 2013

    Crustalkit

    Her mom brought her in "She will not behave."

    0 out of 1 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted August 24, 2013

    Stormpelt

    Pounces on het

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted August 23, 2013

    Kyle

    Hey poppystream ; )

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted August 20, 2013

    Zak

    Good cause if u did u would look like a slutt //z@k//

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted August 17, 2013

    To to below

    No, you start on me. Reply to rven. Make sure you bang me hard and very descriptivly.

    0 out of 1 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted August 16, 2013

    WTH?

    Knock it off, people! Seriously.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted August 16, 2013

    Oh my gosh

    This is Undeniably, Unquestionably, Uncool. Coming from the coolest person on Planet Earth. ~Rainbow Dash

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted August 16, 2013

    Gross

    Little kids are reading this stuff.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted August 16, 2013

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted August 15, 2013

    Yall nasty

    Yall r nasty that aint right

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted August 15, 2013

    Not cool

    Song mate, u r not cool. Why would someone do this? U r very , oh i cant say this. Just not right.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted August 15, 2013

    Would you stop?

    Seriously this is just really uncool

    Was this review helpful? Yes  No   Report this review
  • Posted August 14, 2010

    This book has a shopping lists!!!!!!

    Love it! I will start my 14 days this week. Can't wait! I'm 34 this wed. and I'm not in bad shape but would love to be in great shape!! This book has 75 great looking recipes with a shopping list for the 1st week and then one for the 2nd week. You can't go wrong! I will do my two weeks and write another review. So you know how I feel then and how much weight I've lost! Wish me luck!

    0 out of 2 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted December 3, 2009

    No text was provided for this review.

  • Anonymous

    Posted January 22, 2010

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  • Anonymous

    Posted January 8, 2012

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  • Anonymous

    Posted January 27, 2010

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