Miami Fitness Boot Camp – Weight Loss Training

Category: All Categories

Learn more about nutrition, exercise, recipes, weight loss, motivation, diet, health and fitness tips with Miami Fitness Boot Camp in Kendall

  • Speed your metabolism to burn more calories

    Speed your metabolism to burn more calories

    You’re working out and eating well, but just can’t seem to lose weight. Could a slow metabolism be keeping you from your weight-loss goals? It just might.

    What is your metabolism and what relationship does it have to weight gain? Can you speed up your metabolism to help your body burn more calories? Hang on tight, ‘cause you’re heading for a crash course in metabolism!

    What is Metabolism?
    The calories in your food or beverages combine with oxygen and create the energy necessary for your body to function. Metabolism is the complex, biochemical process in which your body takes what you eat and drink and converts it into energy. Your metabolism is constantly at work, even during rest and sleep when your body needs energy to breath, circulate blood, adjust hormones, repair cells, and grow new cells.

    Your basal metabolic rate is the amount of calories it takes for your body to perform its basic functions. It affects how much energy your body needs to do its job and helps determine the number of calories you’ll burn each day. Many factors play a role in your basal metabolic rate.

    The first is your body composition and size. Larger people and those with more muscle mass burn more calories even while resting. This means overweight people usually have a faster metabolic rate than their thinner peers.

    The second factor affecting your metabolic rate is your sex. Men generally have more muscle and less fat and therefore burn more calories, giving them the advantage when it comes to metabolic rate.

    Third, your metabolic rate changes with age. The older you are, the less muscle you’re likely to have. As a result, you burn calories slower.

    Besides your basal metabolic rate, the amount of physical activity you get and the way your body digests and processes food determines how many calories you burn. While many factors go into your metabolism, the most variable is physical activity. However, exercise also makes the most difference in the number of calories you burn, so amp up your exercise and watch your metabolism rise as well.

    Slow Metabolism = Weight Gain?
    Contrary to popular belief, a slow metabolism rarely causes excess weight gain. While it would be easy to blame your weight on a slow metabolism, the most likely culprit behind those extra pounds is the amount of calories you consume versus the amount of calories you expend in physical activity. When you eat more calories than you expend, your body stores that away as fat.

    Your metabolism is a natural process, and your body balances your metabolism to meet your individual energy needs. This is made clear when folks jump into a starvation diet. When you don’t eat, your body slows down the metabolizing processes to conserve calories and energy to survive.

    You don’t have much control over your metabolism, but you can control the number of calories you burn during exercise. The more activity you perform, the more calories you burn.

    You may think a thin person has a faster metabolism, but they’re usually just more active.

    Having a slow metabolism is rare, and it usually doesn’t cause obesity. Medical conditions such as hypothyroidism and Cushing’s syndrome may slow metabolism and lead to weight gain. But for the most part, the factors that contribute to weight gain include consuming too many calories, genetics, family history, unhealthy habits such as too little sleep or not eating breakfast, and certain medications.

    If you want to kick-start your metabolism with challenging progressive workouts then call or email me today to get started.

    Boost Your Metabolism?

    Unfortunately, trying to speed up your metabolism will likely have little effect on weight loss. Therefore, be skeptical of products, foods, and drinks that claim to do such a thing. They may have dangerous or undesirable side effects.

    If a magic pill is what you’re waiting for, you may be waiting a long time. If you want to lose weight, nothing will get you there faster than a healthy diet and a consistent, challenging exercise program. Call or email me to get started on your own effective exercise plan.

    Creamy Egg Salad

    Most recipes for egg salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results.
    Servings: 3 Here’s what you need…

    • 8 organic, free range eggs
    • 4 celery stalks, chopped
    • 2 Tablespoons onion greens, chopped
    • 1/4 cup non fat Greek yogurt
    • 2 teaspoons champagne mustard
    • 1 teaspoon fresh squeezed lemon
    • dash of salt and pepper
    1. To boil the perfect egg: place eggs in a large pot and cover with cold water by half an inch. Heat the water to a boil, turn off the heat and cover the pot. Wait exactly 7 minutes, and then place the eggs in a bowl of ice water for 3 minutes.
    2. Peel and chop hard boiled eggs, discarding 4 yolks. Place in a large bowl. Add celery, onion greens, yogurt, mustard, lemon, salt and pepper. Mix well.
    3. Chill and then serve.

    Nutritional Analysis: One serving equals: 148 calories, 7 fat, 212mg sodium, 4g carbohydrate, 1g fiber, and 16g protein.

    Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.

  • Some people gain instead of lose weight with exercises?

    Some people gain instead of lose weight with exercises?

    It is common knowledge that exercise burns calories and helps you to shed extra pounds.

    Armed with this knowledge, many people think that losing weight should be easy with enough exercise. You may take this as bad news, but the truth is that for those who aren’t used to exercising and are out of shape, beginning an exercise program may actually lead to weight gain.

    This fact, however, shouldn’t stop you from exercising, as you’ll eventually turn the weight corner and start losing.

    What is it about exercise that may cause some people to gain instead of lose weight?

    Muscle Mass: One of the main reasons exercising can lead to weight gain is that it promotes the growth of muscle mass.

    boot camper muscle Mass

    If you are not used to working out and haven’t used certain muscles regularly, after exercising your muscles will be sore and will increase in size. While you may burn off fat, muscle is denser than fat. Therefore, the weight you gain is in your muscles.

    And take heart. Since muscles take up less space than fat, your extra weight doesn’t necessarily translate to larger size. In fact, once you start working out, you’ll probably become thinner, even if you maintain your previous weight. Instead of using a scale to determine if you are slimming down, have your body fat tested regularly or measure your body at certain areas.

    If you see that you’re losing inches, then you know you’re on the right track.

    Cardiovascular activities like walking, running, or swimming will encourage the growth of lean, toned muscles. Other activities such as weight lifting promote the growth of larger, stronger muscles that contribute to weight gain.

    But there is good news in this. If you stick with the exercise program, your muscles will soon stabilize in size and after a time, become toned. After your muscles are strong and able to handle more strenuous workouts, you will be able to burn calories faster.

    While it may be frustrating and disappointing to see the scale go up after starting an exercise routine, it shouldn’t stop you from exercising. You may just be building muscle faster than losing body fat. This can be especially true if you’re genetically prone to building muscle fast. The key is to incorporate plenty of cardio exercise in addition to strength training. That way you will burn plenty of calories during your routine and be more able to shed pounds.

    Eating Habits: When you work out and burn calories, your body will feel the need to replace those burned calories.

    This may make you feel hungrier than usual, which can cause you to eat more than normal – sometimes without knowing it. A good idea is to keep a food journal to track of the actual number of calories you are consuming.

    You may also end up eating more calories and justifying their consumption since you’re exercising. After a good workout, you may see an ice cream sundae as a reward for the calories you burned. Just be careful. If you’re interested in losing weight, you can’t simply break even with your caloric intake and the amount of calories you burn.

    At the same time, eating too few calories can be counterproductive and slow your weight loss. Without enough calories, your body may slow its metabolism. So eat plenty to keep your body well fueled, but choose healthy calories that will help your body recover after a workout and grow stronger.

    Hydration: Depending on the time of day you weigh yourself, the scale may read differently. Your weight can fluctuate as much as five pounds depending on the amount of water or food you have recently consumed or the amount of water you have shed in sweat. It is therefore important to weigh yourself at the same time each day.

    My exercise programs are specifically designed to produce results quickly.

    Call or email today to test drive a program that will get the numbers on your scale headed in the right direction.

    Give It Time
    Whatever the cause of your weight gain after exercising, don’t give up! Not only is exercise the key to shedding pounds, but it is also vital for overall health and well-being. Give your body time to respond to a new routine. It can take several weeks for your body to “recalibrate” itself to increased activity and changes in eating habits. But once it does, you’ll begin seeing the weight-loss results you seek!

    Creamy Low Fat Tuna Salad
    Most recipes for tuna salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results.
    Servings: 5

    Here’s what you need…

    2 (5oz) cans wild albacore tuna, packed in water
    1 cup fat-free Greek yogurt
    2 Tablespoons champagne mustard
    1 teaspoon dried dill weed, plus more for garnish
    dash of freshly ground pepper
    1 green apple, shredded
    2 cups green cabbage, shredded
    4 cups organic mixed greens
    Drain the tuna and flake in a medium bowl. Add the yogurt, mustard, dill and pepper. Mix until creamy and well combined.
    Add the shredded apple and cabbage. Mix well.
    Arrange mixed greens on plates, then use an ice cream scooper to place the tuna mixture. Sprinkle with dill weed.
    Nutritional Analysis: One serving equals: 140 calories, 1 fat, 210mg sodium, 13g carbohydrate, 2g fiber, and 20g protein.

    Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.

  • 5 exercises that target your gluteal muscles

    5 exercises that target your gluteal muscles

    Here’s the article that you’ve been waiting for – everything you need to know to shape up your booty for swimsuit season.

    Don’t allow past failures get you down. It can be frustrating waiting for results, but by a combination of cardio exercises, a healthy diet, and the right resistance workouts targeted for the butt and thighs, you will reach your goal.

    Here are the essential exercises that target your gluteal muscles to give it the shape and tone you desire.

    Exercise 1: Hip Lift
    A great exercise to work your flute muscles is the hip lift. To do this exercise, lie on the floor with your back flat, knees bent, and feet resting on the ground. While keeping your arms at your sides on the floor, lift your bottom and lower back off of the floor. Hold for a few seconds, and then slowly lower yourself. Repeat. To work your muscles even more, lift a leg in the air when you raise your bottom off the ground. Lower yourself and then repeat, lifting the other leg.

    Exercise 2: Leg Lift
    To do a leg lift, lie on your side and prop yourself up on your elbow. Raise your top leg slowly into the air, as high as you can, so your legs make a “V” shape. Hold for a few seconds, and then slowly lower your leg. Repeat 10 times, turn onto the other side, and lift the other leg.

    Exercise 3: Banded Shuffle
    This is a great exercise to get your heart pumping and work your butt. To do this exercise, you’ll need an elastic sports band. Stand up straight with your legs hip-width apart and tie the band around your lower legs. Squat down until your thighs are parallel to the floor, your back is straight, and your abdominals are tight. While in this squatting position, take several steps to the left, then several to the right. You may need to use your arms for balance, but your butt muscles should feel a workout.

    Exercise 4: Plie Squat
    Another form of squat is the plie squat. If you don’t have an elastic band, this is the exercise to add definition and shape to your butt. Start by standing with your legs slightly more than shoulder-width apart and your toes pointed out to the sides. This is what ballerinas call the plie position. For balance, hold your arms in front of you. While keeping your back straight, slowly squat to the ground until your thighs are parallel to the floor. Hold this for five seconds and stand back up. Repeat 10 times.

    Exercise 5: Lunge
    A fifth exercise that targets the muscles of your butt, thighs, and hips is the lunge. Putting one foot out in front of the other, lower your body toward the ground, keeping your abdominals tight and your torso straight. Lower until the front knee is bent at 90 degrees and not extended past your toes. Stand back up and then extend the opposite leg and bend. Perform 10 repetitions. For an increased workout, hold dumbbells in each hand.

    Lunges exercise Miami Fitness
    Lunges exercise Miami Fitness

    Exercise 6: Run or Walk
    Running or walking outside or on the treadmill are other great exercises that work your butt while giving you a cardio workout to burn fat at the same time. Make it your goal to exercise 30 to 45 minutes at least three times a week, including walking or running each time.

    Burn, Baby, Burn! These exercises are excellent ways to burn extra fat off your butt while adding the definition you desire. Not used to working your gluteal muscles? You’ll definitely feel the burn the first few days, but the end result will be worth the effort!

    If you’re serious about transforming your body then call or email today to set up a consultation with me. Together we will create the perfect program that will quickly get you into the body that you deserve.

    Don’t wait – call or email today to get started.

    No More Excuses

    Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage.

    • Don’t skip out on your responsibilities with excuses, instead expect more from yourself.
    • Focus on the big reason why you are losing the weight. Make a list of the benefits you’ll enjoy once you achieve your goal, and read them first thing each morning.
    • Remember that you can only have two things in life: excuses or results. Which do you want?

    Don’t allow excuses to ruin your life any longer.

    Breakfast Bird Nests

    You know that curbing your carbs will help you lose weight and tone up, so try this low carb breakfast. It’s a great way to eat some veggies with breakfast.
    Servings: 4

    Here’s what you need…

    • 4 large, round tomatoes
    • 1 teaspoon olive oil
    • 1 clove garlic, minced
    • 1 small onion, finely chopped
    • 3 slices organic, nitrate-free turkey bacon, chopped
    • dash of dried oregano, plus more for garnish
    • optional dash of salt (added salt is not in nutritional analysis)
    • dash of pepper
    • 4 organic, omega-3, free range eggs
    1. Preheat oven to 400 degrees F.
    2. Wash tomatoes, slice off the tops and scoop out the insides. Place tomatoes on a pan, and bake for 5 minutes.
    3. In a skillet, heat the oil over medium heat. Add garlic. Add onion. Add chopped bacon. Saute for 5 minutes, until mostly cooked. Add the spices and mix well.
    4. Turn oven to broil.
    5. Fill each tomato with the bacon mixture, leaving about 1/2 inch of space at the top of each tomato. Crack an egg into each tomato then sprinkle with oregano. Place in the oven under broiler for 5 minutes. Remove from oven once the top has set, and you’ll have perfectly done over easy eggs.
    6. For well done eggs: change oven temperature back to 400 degrees F, and continue to bake for an additional 10 minutes.

    Nutritional Analysis: One serving equals: 98 calories, 5g fat, 162mg sodium, 3g carbohydrate, .6g fiber, and 9g protein.

    Spread the word. Forward this newsletter to your friends, family and co-workers by using the “refer a friend” link below.

  • 5 foods that you should never eat

    5 foods that you should never eat

    The world of fitness and weight loss is often confusing, with contradictory information swirling about. I’m going to cut through the confusion and make things really simple for you.

    Below is a list of 5 foods that you should never eat.

    These foods will derail your fitness and weight loss efforts every single time.

    In addition, I will suggest a healthy substitute for each of these off-limits foods.

    By simply swapping out the items below you will quickly and effortlessly become healthier, leaner and fitter than you are today.

    Do-Not-Eat #1: Anything Fried
    Fried food is loaded with fat and calories while offering zero nutritional value. It’s a lose-lose! Sure, fries and chips TASTE good, but healthier items also taste good. Just say no to the deep fried items on your menu. You’ll be thinner, healthier and won’t have greasy fingers.

    Try This #1: Broiled
    If you simply must have a French fry, then make them at home in your oven. Use sweet potatoes, as these are a more complex carbohydrate. Cut into matchsticks, drizzle with a tablespoon of olive oil along with a dash of salt, then place in your oven on broil. Mix every 5 minutes until the fries are tender on the inside and crispy on the outside.

    Do-Not-Eat #2: White Bread
    White bread products have zero nutritional value and are quickly converted by your body into sugar. So you may as well eat a cupcake. Even breads that are technically wheat, but are as soft and smooth as white bread, should be avoided. Don’t be afraid to discard the bread from your sandwich or to push away that bread basket. Your waist will shrink and you’ll lose that bloated feeling that high carbohydrate meals give you.

    Food never eat

    Try This #2: Sprouted Grain Bread
    If you must have bread, then stick with sprouted. Sprouted grain bread is a lot easier on your digestion and is packed full of nutrients. Two delicious brands are Food For Life’s Ezekiel bread, and Manna Organics. Sprouted grain breads are often kept in the freezer section since they don’t contain preservatives to prolong shelf life.

    Do-Not-Eat #3: Creamy Salad Dressing
    You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories.

    Try This #3: Vinegar Dressing
    Salad dressing is meant to lend flavor to the salad, not fat and calories. Vinegar-based dressings pack amazing flavor in with minimal fat and calories. You can even mix your own dressing at home. Take high quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil.

    Do-Not-Eat #4: White Rice
    I’m sure by now you’ve heard that white rice is not a healthy choice. Just like white bread, white rice has zero nutritional value – other than calories. Fiber and vitamins have been removed and the glycemic load will quickly prime your body for storing fat.

    Try This #4: Brown Rice
    Brown rice has three times the amount of fiber, more B vitamins as well as other nutrients, won’t sky rocket your blood, and will keep you feeling fuller for longer. That should be enough to convince you to swap your large pile of white rice out for a small pile of brown rice.

    Do-Not-Eat #5: White Sugar
    Sugar and high fructose corn syrup are the epitome of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one do-not-eat food from this article please let it be sugar.

    Try This #5: Fruit
    Don’t turn to artificial sweeteners to get your sweet fix, instead turn to nature’s wholesome source of sugar: fruit. Eat organic fruit that is seasonal and locally grown. Stay away from dried fruit and fruit juices, as these are high in simple calories.

    Eating right, along with challenging exercise, is the formula for a toned, lean body – so guarantee your results by teaming up with me.

    Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

    Call or email today to get started.

    Feeling Blue?
    If you’re feeling depressed or stressed then studies show that you’re probably going to overeat. And when you gain weight from overeating you’ll end up feeling more depressed and stressed.

    How is this vicious cycle broken?

    With a consistent and challenging exercise routine.

    Sprouted Grain French Toast
    Just because you gave up white bread and sugar doesn’t mean that you can’t enjoy a delicious plate of French Toast! This recipe is made with sprouted grain bread, egg whites and protein-packed Greek yogurt. The whole family will love it. Servings: 5

    Here’s what you need…

    5 slices cinnamon raisin, sprouted grain bread
    1 cup egg whites
    6 oz fat free, Greek yogurt
    1 teaspoon vanilla extract
    1/2 teaspoon ground cinnamon
    dash of salt
    Optional: additional fat free Greek yogurt and pomegranate seeds for topping.
    Preheat a skillet, or pancake griddle over medium high heat. Lightly coat with cooking spray.
    In a shallow bowl, whisk the egg whites, yogurt, vanilla, cinnamon and salt. Mix until well combined.
    Dip each slice of bread in the egg white mixture, flipping to coat each side. Place on the prepared skillet and cook for 3-5 minutes on each side, until the eggs set and turn golden.
    Serve immediately with the additional yogurt and pomegranate.
    Nutritional Analysis: One serving equals: 127 calories, 0 fat, 157mg sodium, 19g carbohydrate, 2g fiber, and 12g protein.

    Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.

  • Teen’s Need Exercise Too

    Teen’s Need Exercise Too

    Teen’s Need Exercise Too

    So get ’em off the couch, pull the cell phone out of their hands, and send them to the field and the gym.

    Remember the good old days, when the only video game available was a pinball machine down at the local soda shop? Well, those days are long gone. Today’s teens have access to more video games and other technology that keeps them away from the great outdoors and off the basketball court. Instead of moving their growing bodies, they spend countless hours pushing buttons, texting friends and playing video games.

    But if exercise isn’t a regular part of your teen’s life, big trouble could be right down the road. Why should your teen get into the exercise routine, and how can you make it happen?

    Why Exercise Matters
    Take a look around at teens. They have countless social media tools that are supposed to help them be more connected with others than ever. Unfortunately, these social sites can cause teens to forget how to socialize with real people in real life. Get these kids to the gym and encourage them to exercise with other teens, and you give them an instant lesson in socialization.

    But exercise is about more than being socially adept. It’s about good health. And in case you’ve not picked up a newspaper or magazine in the last 10 years, you should know that there is an obesity epidemic currently taking place. It’s affected plenty of adults, but it is now affecting teens as well – especially as they spend less time exercising and more time sitting around watching television, playing video games, texting, and chatting online. Get your teen exercising today, and you’ll help them obtain and maintain a healthy weight and develop lifelong healthy habits.

    How to Get Them Moving
    Sometimes, getting a teenager to do something is as easy as teaching a rhinoceros to fetch. Don’t let their attitude get you down. Remember your own attitude problems as a teenager, take a deep breath, and prepare to put up a fight. When you’re going into battle with your teen, try these tips out.

    Make It Fun. Remember when your teen was a toddler? Exercise wasn’t something you forced him or her to do. It just happened, via hide-and-seek, tag, or just running all day long. Find what physical activities interest your teens, and encourage him or her to get out and do it.

    Up the Chores.     Is your teen lazing around the house doing nothing, while you’re working frantically to keep everything in order? Flip your teen’s world upside down by having him or her take over some of the more physically demanding chores. Have your teen rake leaves, plant flowers, scrub toilets, and take out the garbage. It may not be the same as lifting weights, but it’ll get your teen’s body on the move!

    Do It Together. If your child isn’t motivated to get in the gym on his or her own, offer to do it together. Whether you lift weights, ride bikes, swim, or hike, doing it as a family makes it easier to keep your teen on an exercise schedule.

    Take It Easy. Your teen needs to exercise. There is no question about it. Just don’t let this need override your parenting know-how. Ever tried to force your teen to do something he or she didn’t want to do? Didn’t work so well, did it? Remember this when working with your teen, and encourage your teen gently. You may be surprised at the end result.

    How Much? While medical experts normally recommend adults get 30 minutes of exercise five or more days a week, the same doesn’t hold true for teenagers. Instead, try to get your teen to exercise for at least 60 minutes most days of the week. It doesn’t have to be incredibly vigorous. A light jog, a game of kickball, or riding bikes will do the trick.

    If you want to expedite you and your teen’s results then consider working with me on a fitness plan that will turn you both into fat burning machines.

    Call or email today – I look forward to hearing from you.

    Your New Year

    We are two weeks into the New Year – how are you doing with your resolutions? If you didn’t make any resolutions this year, consider taking the time to commit to one small healthy change. Here are some suggestions:

    • Don’t eat after 7pm.
    • Drink a healthy protein shake for breakfast.
    • Cut out that daily sugary snack.
    • Exercise a minimum of 4 days each week.
    • Join one of my exercise programs.
    Chocolate Protein Pudding

    Here is a protein packed snack that the whole family will love. It’s important to enjoy snacks that are low in carbohydrates and sugar, and high in protein in order to shed body fat and develop healthy muscles. This recipe delivers on all fronts, without sacrificing flavor.
    Servings: 1

    Here’s what you need…

    • 6 oz Greek Yogurt, plain, fat free
    • 1 scoop high quality chocolate protein powder
    • Sprinkle of unsweetened cocoa powder
    1. In a small bowl use a whisk to combine the yogurt and protein powder. Mix until all lumps have disappeared.
    2. Garnish with a sprinkle of unsweetened cocoa powder.

    Nutritional Analysis: One serving equals: 220 calories, 0g fat, 445mg sodium, 11g carbohydrate, 0g fiber, and 42g protein.

    Spread the word. Forward this newsletter to your friends, family and co-workers by using the “refer a friend” link below.

  • Weight Loss Competition Guidelines.

    Weight loss should be the result of healthier eating and exercise habits. Participants are on the honor system and should participate in a healthy and fair manner.

    Prohibited:
    • Diet pills (herbal or prescription appetite suppressants, metabolism enhancers, etc.)
    • Water pills (diuretics) unless prescribed for a medical condition such as high blood pressure
    • Laxatives and colonics.

    Suggested Criteria for “Winning”:
    – Weight loss challenge: “Winners” are determined by percentage of total weight loss. This is a fairer comparison than total pounds lost since heavier persons can safely lose weight more rapidly. A healthy rate of loss is 1% of beginning weight per week. So, a person weighing 280 pounds can lose 2-3 pounds per week while a person weighing 180 pounds would be expected to lose no more than 1-2 pounds per week.

    Example calculation:
    1. beginning weight – ending weight = pounds lost
    2. (pounds lost ÷ beginning weight) X 100 = percent weight lost

    Weight Check Record Form
    PARTICIPANT’S NAME                                                 WEIGHT
    PRE         POST       CHANGE       % LOST
    1.
    2.
    3.
    4.
    5.
    6.

    • Week # 1. Taking a picture of and weighing each person (Th. July 8th. and Sa. 10) before

    Boot Camp class.
    • Week # 4. weigh (Th. July 29nd and Sa.31st.) before Boot Camp class.
    • Week # 6. Picture and weigh (Th. August 12nd and Sa. 14) before Boot Camp class.

    Here you have three tips to achieve your weight loss gols
    1. Nutrition = What you eat, when you eat it, and how much you eat)
    2. Cardiovascular Training =Working out your heart – and burning calories)
    3. Resistance Training = Including Weight training with free weights

    The following three tips are going to dive into each topic in depth and give you all the “gems” you need to effectively reach your fitness goals.

  • How to pick yourself back up to your fitness routine?

    How to pick yourself back up to your fitness routine?

    If you are looking for an excuse to fall off the exercise wagon, the universe will provide one.

    Is this you? Have you relapsed into your old unhealthy habits?

    The sad truth is that nearly everyone who started off 2014 with strong fitness goals has by now given up. I sincerely hope that this is not you.

    This is the cycle that happens when you fall off the exercise wagon, and here’s how to pick yourself back up:

    1) First You Fall
    Your fall off the wagon could take place in a single moment, or it could be the result of a drawn out process. You may fall out of exercise slowly as a result of health problems or other various life issues that spring up and monopolize your time.

    Illness, vacation, holidays, changes at work or any other change in your schedule are all things that’ll get you off the wagon. Once you’re off the real damage begins.

    2) Second You Surrender
    There comes a point after you fall off the wagon that you simply throw your hands up in the air and give in. It may be a dramatic moment when you decide to eat anything you want, or when you begin to use food for comfort and to ease stress.

    Surrender is the most destructive part of the cycle. You remove all expectations from yourself and as a result you plummet into an unhealthy realm. The progress that you’ve made toward your goals is lost and even more weight is gained.

    3) Then You Hit Bottom
    Inevitably there comes the moment when you hit bottom. Your body shows the new weight gain and you feel awful about it. This is a sobering moment when you see what you’ve allowed yourself to become, and you don’t like it one bit. Negative, defeated thoughts run through your mind. While hitting bottom is never a fun experience, it is a necessary one. The pain must become great enough for you to turn it around and take the control back.

    4) Finally You Take Control
    Now comes the good part. When you hit bottom you were out of control, now you’re ready to once again grab the reigns. You’re ready to put yourself back onto your priority list. Set healthy guidelines for your diet and get back into a regular schedule of working out.

    Set specific goals for yourself that are realistic and within a set timeframe. Now get to work, reclaiming your body, your freedom and your life.

    Have you fallen off your priority list, and in turn fallen off the exercise wagon?

    The time has come to put yourself back on that priority list. The time has come to decide that you are worth it.

    I’m here to help you do just that. Call or email today to get started on an exercise program that will change your body and your life.

    Remember, life will always give you an excuse to stop working towards your goals – it’s up to you to fight back for what you truly want.