Have you ever started a diet or nutrition program where you made certain foods off limits? C’mon be honest! While following that program, did you find yourself frequently craving these off limit foods? Yep, me too! In many cases, we get to the point where we give in to this food and then continue to eat it past the point of fullness, even when the food doesn’t make us feel good. This is exactly why it’s important to allow yourself the weekly 10% of non-compliant foods. When you have access to the foods that were once off limits on a regular basis, they become much less appealing. When you can actually sit down and eat a bowl of ice cream, instead of sneaking in the “I’m not really eating this” spoon fulls every time you open the freezer, you may start to find that the ice cream will lose its appeal. So allow yourself the occasional, guilt-free splurge, and you will likely find your 90% easier to stick with. Not only is it life balance, it will help keep you sane and on that straight and narrow to quicker results.
or a rut!
Start by doing 1o minutes. If you make the effort to put your workout clothes on and actually get moving, you will do double or triple the time you set out to do. By tricking yourself into just doing the minimum, your realize that you can push yourself harder than you originally had thought.
Be competitive. Have a husband or friend that is working out harder than you? Try and beat them. Use their motivation to stimulate your routine. Or, compete with yourself. Make a goal to beat your previous time, destination, incline, or repetition. Reward yourself for these goals (in a healthy manner… new running shoes perhaps? A trip to LuluLemon?)
Break up your workouts. If you overtrain, you will become bored with your workout. Remember, everything is exercise. On days off of bootcamp, break up your workouts throughout the day. Take the stairs, add a quick treadmill run, play an intramural sport, go for a hike, or try a new exercise like yoga or pilates. It all adds up!
Listen to yourself. If you are truly run down, take a break and go for a walk. But, trust in yourself to push through laziness. Laziness and being worn down are entirely different. Do not beat yourself up for a missed workout if you are exhausted, either try for a lighter form of exercise or get the rest and nutrients you need and return to your routine the next day. Do NOT berate yourself for missing a workout, but refuse to allow yourself to use it as an excuse to get out of an exercise routine.
Be efficient. If you have a small amount of time to workout in, maximize the effectiveness of your workout. Cut out some of the repetitions in favor of maximizing moves that will amp up your workout in a shorter period of time. For example, in lieu of doing a long treadmill climb, pump up the speed for short interval bursts of speed – one minute run, one minute walk.
Contributors: Rebbecca Webber, http://www.prevention.com
Yep, we said it, skinny jeans and muffin top in the same sentence.
C’mon, we know that you know exactly what a muffin top is so why not do something fun and effective and burn that extra fat before summer is over. That is exactly what the following clients did in May of this year. They took part in our first “beta test” small group indoor training protocol.
It was an 8-week training and customized nutrition program that yielded SUPER results for EVERYONE who participated. And yep, every Challenger that could not fit into their 2-sizes too small jeans at the beginning of 8 weeks, DID fit into them at the end of 8 weeks.
The Challengers lost over 89 inches total, mostly from the hips, thighs, butt and mid section while at the same time they got stronger and tightened and lifted the rest of their body! Let’s look at their results.
Leah G. Stats and Pictures
|Circumference||Leah G.||Leah G.||Change|
Judi A. Pictures
Kristin and Mike
We are currently finishing up our second 8-week Challenge, THAT is how successful it has been! Twenty Challengers in May/June and thirty Challengers in July/August.
Want to have your own success?
Join us for our LAST 8-Week Challenge of 2010. The next session will run from September 13th through November 6th; perfect time to head into the holidays and have a chance to win over $4000 dollars in sponsor raffle gifts and prizes. New eating habits once and for all and a new tight and toned body. Oh yeah and new designer jeans.
Police Officers, fire fighters, military personnel, business professionals, moms, doctors, lawyers and everyone in between are taking part in this successful training program.
Once the Challenge is over, it is over! BUT Small Group Training will become part of our indoor membership service come November 2010.
Filed under: Motivation, Small Group Training, Upcoming Camps and Events | Tagged: achieve personal fitness, lose body fat, Milwaukee boot camp, skinny jeans challenge, small group training | Comments Off
Milwaukee Adventure Boot Camp is for MEN, too. In fact, our co-ed camp has been gaining in popularity over the past couple of months.
It’s true that men and women have different strengths, and it is in working out with someone different than you that you both reap big fitness benefits. So if you are looking to shake up your workout – try a co-ed camp or give a gift certificate to a dad in your life! Click to Find Out More
Let me share something with you a good friend and mentor shared with me about my personal power to succeed the year I began my professional Figure career. Really think about these words and ponder how they relate to you and your life…
…You are your own computer programmer! You have the ability to write the computer program that will create the person you want to become. You have about 50,000 commands (thoughts) to send to your computer (brain) every day. If you use the right commands, they will program you to become fit, confident and empowered. Every thought you have is another programming message to your brain instructing it, just like a computer, to tell your body to behave a certain way. The one thing you have total control over is every thought you let enter your head and therefore what you program your brain to tell your body to become. You must program your brain that you are fit in order to become a fit person.
Be aware of how you talk to yourself and what you think to yourself daily. Every thought is a message taking you closer to becoming the person you want to become or farther away from that goal. You are programming yourself and you have total control. Whenever you become aware of a repetitive negative thought or programming message, ask yourself: Are you giving your body the commands it needs to create the program to become the person you want to become? Are you using your 50,000 commands a day to create a fit, confident and empowered person?…
Many professional athletes have conquered this power of thought concept; that is why they have had such great success in their fields. BUT you and I are just as capable of creating what we want through our thoughts.
“You are exactly what you believe and think about all day long. Constantly monitor your thoughts.” – Unknown Author
Is this simple carbohydrate the key to unlocking elite sports performance (ie: chocolate milk is great after a workout…)? Or is it the chains that drag our country deeper into the obesity epidemic? Annoyingly, the answer is both. But before you throw your hands up in frustration and grab yourself a Twinkie®, let’s take a minute to talk about sugar.
It’s not as complex as it seems. In fact, with just a few guidelines, it’s incredibly easy to use these simple carbohydrates for good instead of evil. Anyone who has been to one of our Milwaukee Adventure Boot Camp nutrition seminars will tell you, your nutrition can either make or break your success. Read on to see how you can “indulge” in the sweet stuff without sabotaging your “assets.”
Rule #1: Just say “know.”
Here’s a grossly oversimplified look at how sugar, also known as simple carbohydrates, works. Just as with all carbs, you eat sugar and it’s absorbed by your blood, where, if you have the right amount of it, the insulin in your system converts the sugar to energy. However, if you introduce too much sugar into your system, the insulin stores it as body fat. A little stored body fat is fine; the body likes some emergency fuel. However, if your blood sugar spikes too often and the insulin has to work too hard converting fat, this can lead to a variety of health issues, including type 2 diabetes and heart problems.
As you will see later, when your body obtains sugar from natural sources, like fruits and veggies, the process tends to be checked by fiber, which slows absorption. However, when you eat foods with added sugar, this can overwhelm the usual checks and balances, causing problems like those nasty blood sugar spikes. To make matters worse, consuming too much added sugar can cause a host of other problems, including tooth decay, increased triglycerides (or stored fat), and malnutrition (from over consumption of foods filled with empty calories and deficient in nutrients).
If you wanted one overarching rule to work from, you might choose to avoid added sugars entirely. You’ll get all the energy you need from foods with naturally occurring sugar. That said, there are times when refined sugar is okay or even beneficial. If you’re able to build yourself a lifestyle completely free of added sugar, nice work. But for the rest of us, the trick is moderation.
Rule #2: Less is more.
One teaspoon of table sugar has 15 calories. Honestly, if you have a couple of cups of tea or coffee in the morning and you dump the proverbial spoonful of sugar in each, that’s 30 calories. If the rest of your diet is tight and you’re active, it won’t matter. If you’re trying to lose weight and eating at a caloric deficit, you’ll probably want to skip those few spoonfuls of sugar, because table sugar is nutritionally void and you want every calorie to count nutritionally. Other than that, though, life’s short—enjoy your java.
Rule #3: High fructose corn syrup is the enemy . . .
In a recent study out of Princeton University, two groups of rats were fed a sucrose solution and a high fructose corn syrup (HFCS) solution. The rats that consumed the corn syrup got fatter.
“Some people have claimed that high-fructose corn syrup is no different than other sweeteners when it comes to weight gain and obesity,” said study leader Bart Hoebel, “but our results make it clear that this just isn’t true, at least under the conditions of our tests.”
There are a few possible explanations for this. One is that the ratio of fructose to glucose in HFCS is slightly higher. Another is that in the HFCS manufacturing process, fructose molecules are free and unbound, making them easier to absorb. The fructose in table sugar is bonded to the glucose, which means it requires an extra step to be used.
Rule #3.5: . . . and it’s hiding behind every corner.
And you thought Invasion of the Body Snatchers was creepy . . . Avoiding the obvious sweetened foods like soda, cake, cookies, and pies is only half the battle. Manufacturers add HFCS (as well as other sugars) to a mind-boggling amount of foods because it adds flavor. If it’s in a bottle, box, or can, read the ingredients. Don’t believe me, head into your kitchen right now and peruse your cupboards and refrigerator…go ahead…I’ll wait….see, told ya! You’ll find sweeteners in everything from ketchup to peanut butter to bread to salad dressing. With a little effort, you can usually find versions of the same food with no added sugars or HFCS that are more nutritious and taste just as good.
Rule #4: No, the sugar in fruit isn’t bad for you.
When the low-carb “revolution” hit, fruit was demonized for its sugar content. This is, in a word, ridiculous. Yes, fruit is loaded with sugar, but it’s also usually loaded with fiber, which slows sugar absorption, making it an ideal way to get your simple carbs without straining your little insulin buddies. Fruit is also loaded with easy-to-absorb vitamins and minerals. Most fruit is also filled with water, yet another benefit.
Even relatively low-fiber fruits like bananas offer far too many benefits to deny. Bananas, in particular, are rich in electrolytes, which are crucial to sports performance. As I always say, I defy you to introduce me to an overweight person whose biggest indulgence is fruit. To make sure you slow down the absorption of all that fruit sugar, eat it with a little bit of healthy fat (almonds, organic natural peanut butter)…you get the idea).
Rule #5: Occasionally, a hit of straight sugar is a good thing.
You’re sitting around watching television. You haven’t done much today. Your glycogen stores are up, and because you’ve eaten normally, your blood sugar level is balanced. Conversely, you just blasted a killer workout. You’ve blown through your blood sugar and your glycogen, leaving you shaky and tired. Now, getting some sugar in there to recharge quickly wouldn’t be such a bad idea. Furthermore, since it’ll rush in so fast, it’s a great opportunity to add some protein and micro-nutrients to that sugar blast, because they’ll rush into where they’re needed just as fast. Think post workout shake with fruit or have the treat meal you have been craving! If you genuinely gave the workout your all and you’re truly wiped out, you won’t even come close to storing that sugar as fat.
So there you go. Not so tough, huh? With a little forethought and self-control, keeping an eye on your carbs can be, ahem, a piece of cake.