Miami Fitness Boot Camp – Weight Loss Training

Category: Weight loss

Weight loss: Weight loss is a decrease in body weight resulting from either voluntary (diet, exercise) or involuntary (illness) circumstances. Most instances of weight loss arise due to the loss of body fat, but in cases of extreme or severe weight loss, protein and other substances in the body can also be depleted.

  • Everyone loves a good snack. But what defines “good”?

    Everyone loves a good snack. But what defines “good”?

    Everyone loves a good snack. But what defines “good”?

    If your stomach starts rumbling and lunch is still two hours away, you’re going to need a snack to make it through the day. What you reach for at snack time can make a big difference in your energy level, weight, and overall health. Choose the wrong snack, and you’ll feel dragged down and even more tired. Choose wisely, and you’ll get the boost you need.

    Before your next snack break, think twice about what you are about to eat and remember the following information when you’re craving a snack!

    Snacking for Energy
    If you find yourself fighting sleepiness in the afternoon, what your body needs is a boost of energy. Snacks eaten midday should contain good fats and protein to give and sustain your energy level.

    Here are a few good options when you need an energy-boosting snack.

    A small apple or sliced banana with a tablespoon of peanut butter. The natural sugars in fruit take longer to metabolize than sugars found in candy, and the peanut butter provides the protein needed for long-lasting energy.
    A quarter cup of nuts and dried fruit. This slow-burning mixture provides protein, good fats (that’s right – fats aren’t always bad), and plenty of fiber, all wrapped up in a delicious package. Just be careful. Eating too many of these carbohydrates can cause low blood sugar and make you feel even sleepier.
    One tablespoon of hummus spread on four whole-grain crackers. Made from garbanzo beans, hummus is a great energy booster and is also full of fiber. And the whole-grain crackers are made with complex carbohydrates, which help fill you up without dragging you down.
    Snacking for Weight Management
    Many people eliminate snacks when attempting to lose weight. Unfortunately, this is counterproductive, as snacks keep you satisfied between meals. If dinnertime arrives and you’re exceptionally hungry, it’s easy to overeat. Eating several small snacks throughout the day will help keep your hunger in check. However, you should avoid eating snacks when you’re bored, stressed, zoning out in front of the TV, or not paying attention to what you’re eating while studying for your next exam.

    The key is to choose snacks that fit with your daily calorie and nutrient needs. If your goal is to lose weight, choose low-calorie, nutrient-filled snacks. If you need to gain weight or if you are physically fit and need to replenish energy from a strenuous workout, go for higher calorie, nutritious snacks.

    Low-carb snack ideas include vegetables, reduced-fat yogurt and cottage cheese, half of an avocado, and a few deli slices.

    Snacks for Healthy Living
    What you eat for snacks can help you meet recommended guidelines for the amount of fruits, vegetables, calcium, protein, and whole grains your body needs to stay healthy. Keeping a variety of yummy, ready-to-eat nutritious snacks available for you and your family is important. After all, when healthy food is easily accessible, you won’t be tempted to stop at the vending machine or the nearest fast food chain.

    In addition to choosing the right foods, include plenty of variety. If you eat too many carbohydrates for breakfast, snack on some protein. If you’re eating a steak for dinner, munch on some sliced fruit for an afternoon fill up.

    Snacks full of goodness for your body include egg salad for protein, a cheese stick for extra calcium, baby carrots for a serving of veggies, canned tuna, or a handful of almonds.

    If you want to expedite your results then consider working with me on a fitness plan that will turn you into a fat burning machine.

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

    It’s Your Choice
    At every snack break, you have a choice to make. Will it be the leftover holiday candy, chips, and soda? Or will it be a nutritious and delicious portion of food to give you the energy, calories, and the goodness you need to make it through your day? Make the right decision and become leaner and healthier.

    Easy Egg Muffins
    Here is the perfect snack to enjoy guilt-free. Each muffin is packed with protein that will fuel your day and support muscle growth. Make a bunch of these and save them in the fridge for snacks-on-the-go.
    Servings: 6

    Here’s what you need…

    6 omega-3, organic, free range eggs
    1/2 red bell pepper, finely chopped
    1/8 cup of organic shredded cheese
    sprinkle of salt and pepper
    Preheat oven to 350 degrees F.
    Line muffin tins with paper liners or grease lightly.
    Mix up the eggs, add bell pepper, cheese and seasonings. Fill 6 muffin tins.
    Bake for 20-22 minutes, or until the egg is fully set.
    Nutritional Analysis: One muffin equals: 89 calories, 6g fat, 120mg sodium, 1g carbohydrate, .16g fiber, and 7.5g protein.

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  • I eat, but I’m still hungry

    A lot of times, the main reason for a persistent appetite has to do with food quality rather than food quantity. Some examples of food choices that will leave you hungry:
    Eating junks carbs
    Not eating protein or enough protein
    Not eating complex carbs with a good dose of fiber
    Not eating enough fat

    Concentrate on food quality and calorie distribution throughout the day. Try things like:
    Eat more calories during breakfast and lunch
    Have a good dose of protein with each meal
    Never eat carbs without protein
    Have some good fat at every meal
    Eat plenty of fiber
    Get some of that fiber from raw veggies (lots of chewing!)
    Drink plenty of water
    Have some protein and healthy fat, plus fiber with every meal, to provide satiety as well as slow the emptying time of the stomach.
    Try an apple and some nuts, or cheese and whole grain crackers.
    Start keeping a food diary of what you are eating. Note how much you eat and how you are feeling when you eat is it true hunger, or is it related to boredom, depression, stress, anxiety, excitement, or fun? It may bring awareness to your eating habits.

  • Eating Healthy While Eating Out

    Eating Healthy While Eating Out

    When you eat at home, you know what you’re getting, but head to a restaurant it’s another story.

    The ingredients, method of preparation, and portion size can easily add excess calories to your diet.

    Restaurant menus have so many choices and are often full of unfamiliar terms. Is a food fried or baked? Does it come with a sauce or dressing? If you’re not careful, you won’t know answers to these questions and more until you ask them.

    Before heading out to dinner tonight, here are some tips to enjoy a healthy meal.

    So Many Options
    When considering what to choose from dozens of options, you can easily become overwhelmed. Just as easy is to be tempted by the unhealthy choices. Thankfully, most restaurants these days include healthy options on their menus and label them accordingly.

    For your main course, choose chicken, turkey, ham, or fish over beef. If it comes with a sauce, avoid creamy or cheesy sauces and go with a tomato or vegetable sauce.

    Additionally, try to include a salad, fruit, or steamed vegetable, and go sparingly on dressings, cheese, salt, and butter. Instead of chips, fries, or fried rice, choose boiled rice or potatoes.

    Need some extra seasoning? Leave the salt and butter alone. Instead, reach for some fresh herbs or lemon. And if the meal comes with bread, choose a whole-grain option and go with a sherbet, sorbet, or fresh fruit if you can’t say no to dessert.

    Food Preparation
    Menus are often vague when it comes to the way the food is prepared. If you’re not sure or the menu doesn’t say how the food is prepared, be sure to ask.

    Remember—restaurant foods are full of fats, as fats help keep the food moist and yummy.

    To play it safe and to avoid excess fat, choose foods that are grilled, boiled, steamed, stir-fried, or poached instead of fried, baked, or battered. Also, take control of your food destiny by asking that your meal be prepared with olive oil instead of butter or other fats.

    When your salad arrives, opt for oil and vinegar rather than dressing. Or have your dressing on the side so you can limit the amount you use.

    Terms to watch for include “lightly breaded,” “wrap,” “baked,” and “viniagrette.” These may all sound healthy but may are deceiving.

    Foods that are lightly breaded are often deep-fried. A wrap may sound like a good option, but two slices of bread may have fewer calories than a 10-inch tortilla. Baked sounds better than fried, but it could possibly mean the food is baked deep-dish style and contains high-fat, creamy ingredients. While baked salmon is a good choice, baked lasagna is high in fat. And though vinaigrette dressing sounds healthier than a cream based dressing, it is mostly oil, so order it on the side.

    Portion Control
    Not only do portions keep getting bigger, so do the plates that hold them! With so much food sitting in front of you, it is sometimes hard to resist the temptation to eat it all—especially when you paid so much for it.

    To avoid the temptation to eat unhealthily large portions, split or share the entree, then choose a soup, salad, or extra side. If you know you’ll get too much food, go ahead and ask for a to-go box when you order. That way you can divide the food as soon as you get it, so you won’t have to stare at the extra food as you eat.

    Know What to Look For
    Knowing what to look for on a menu and what to avoid will help you choose healthier, low-fat options. If you find that your diet is lacking fruits, vegetables, or whole grains when you eat out, make up for it when you eat your other meals at home.

    Remember that healthy eating is only half of the battle when it comes to losing weight.

    Call or email today to get started on a fitness program designed to get you real results.

    Adjust Your Mindset

    Eating out should be a luxury, not an everyday affair. If you find yourself choosing at restaurants more often than you’d like—especially if you’re eating all the wrong foods, cut back on your eating out ways and watch your calorie intake drop instantly!

    Easy Baked Salmon

    Salmon is filled with quality protein and omega-3 benefits, making it the perfect center of your healthy dinner. Serve your salmon on a bed of fresh or braised greens.
    Servings: 4

    Here’s what you need:

    1/2 cup Greek yogurt, fat free
    1 lime, juiced
    3 garlic cloves, minced
    1 1/2 teaspoons ground coriander
    1 1/2 teaspoons ground cumin
    4 (3oz) wild caught salmon fillets
    Preheat oven to 375 degrees F. Coat a baking pan with nonstick spray and set aside.
    In a small bowl combine the yogurt, lime juice, and garlic. Put half of the yogurt mixture aside in the fridge. Coat the salmon with the other half of the yogurt mixture and marinate in the fridge for 30 minutes.
    Place the salmon on prepared pan and bake for 20 minutes. Turn on the high broil for an additional 5 minutes until the top of the salmon has browned.
    Serve the salmon on a bed of kale with a dollop of the reserved yogurt.
    Nutritional Analysis: One serving equals: 172 calories, 6.9g fat, 62mg sodium, 1g carbohydrate, 0g fiber, and 24.6g protein.

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  • 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.

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  • 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.

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  • 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.

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  • 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.