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Pantry Raids Are A Big Hit?

Why in the world would you ever want someone to come into your home and go through your pantry, cupboards, freezers and refrigerators pulling out all the “not so optimal” foods you have stashed away and then have them explain why those foods are not your best choices?

Kind of intimidating right?  Well, you probably wouldn’t ask for this but we at Milwaukee Adventure Boot Camp have been successfully doing it since 2008.  It is easy for experts or even us as coaches, to sit back and tell you, “you need to eat better, you need to make better food choices.” But it is quite another to KNOW what that means to you and your particular lifestyle. We hear this everyday. So our goal when we initiated our infamous “Pantry Raids” was to directly help you, as campers and clients by consulting with you in your home and discussing what your food choices have been, why you made them and how you can adjust them for yourself and your family for optimal nutrition.

These “Raids” have been a super success.  Any “not so great” opened food items you allow us to take, we will pitch for you and any foods you allow us to take that are unopened, we happily donate to a local food pantry. It is a win/win situation. Along the way over the past few years, we may have snapped a few pictures here and there; take a look or view a pantry raid in progress.

If you are interested in having us come by for a raid, please contact us at 414-881-5348 or at email us at support@MilwaukeeBootCamp.com. We are happy to offer this educational consult service to anyone who thinks they may benefit from our expertise.

Skinny Jean and Muffin Top Melt-Off Challenge

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 gets here. You can, and we are here to help!

If you have not already heard, here is how it works:

  • Bring in a pair of jeans from your closet or buy a pair you would like to fit into; jeans must be at least 2 sizes too small.
  • Your coach will take a photo of you trying to get’em on, over a pair of spandex shorts or pants.
  • We will then keep your jeans here onsite at the MABC facility and you can try’em on throughout the 8-week challenge.
  • You will then have 8 weeks to get into your jeans and melt off that muffin top… …at the end of the challenge you are a winner if you can say… “I can finally fit into my skinny jeans!”

Important Points of the Indoor Challenge:

  • This challenge is open to men and women and runs from 4/19-6/12.
  • All sessions are held indoor at the Milwaukee Adventure Facility at 4170 North Port Washington Rd, Glendale WI, 53212. We are the 2nd floor warehouse space above the DOC — doors face Olive Street.
  • Spots are limited to 40 since class sizes are kept small for personal attention.
  • Challenge includes four (4) indoor group sessions per week and you can choose between mornings and evenings and Saturdays.
  • Sessions are 45-55 minutes and times are:
    • Monday/Wednesday/Friday – 10:00 am
    • Tuesday & Thursday – 9:00 am
    • Monday – Thursday evenings – 6:00 pm
    • Saturday – 8:30 am and & 10:00 am
  • Includes an accountability reminder every Monday.
  • All participants are recommended to complete four (4) workouts per week during the challenge. Challenge is a combination of metabolic and strength training in small group fitness sessions with nutrition education. This is recommended to achieve maximum results.
  • Includes an 8-week Skinny Jeans journal with nutrition recommendations to guarantee you get into your skinny jeans.
  • Participants cannot transfer already existing boot camp sessions from an existing month.  Challenge must be purchased separately.
  • No refunds will be issued after registration fee is paid.
  • The pre-measurement will be the first week of the challenge (4/19-4/23). The post measurement must be done between June 14th and June 16th (no final measurements after June 16th).
  • Participants will be photographed onsite and a circumference measurement and fitness assessment will be given by an MABC certified fitness trainer.
  • All equipment is onsite, participants should dress in “workout” attire, bring a bottle of water, a towel and an exercise mat.

If you have any questions please feel free to contact us at 414-881-5348.

Challenge Fee:

$499.00 per person. That is only $15.59 per session with a certified and professional personal fitness trainer.

Challenge Results:

Once you have completed 8-weeks (32 sessions) of full body, metabolism stimulating, lean muscle toning and fun workouts and can say, “hey look, I fit into my skinny jeans,” you will be entered into a drawing to win a FREE pair of designer jeans.

**Already signed up for an outdoor boot camp, no problem, we will be holding a Skinhy Jeans challenge at all out door boot camps for those interested in adding an extra “goal” for themselves heading into the summer season. Coaches will discuss this further the first week of camp**

Nine Ways to Have a Great Holiday Season with Your Eating Plan Intact

The  Thanksgiving-to-New Year’s holiday season can be a fun time of celebrating with friends and family . . . but if you’re not careful, it can turn into a 5-week festival of overeating, too. Not only is this period associated with heavy winter comfort foods, but seasonal treats and big holiday meals can be a minefield for people trying to stick to a fitness plan. It’s no wonder so many people end up dieting in January just to make up for their recent excesses. But as someone committed to gaining and maintaining a fit body, you should know that it is possible to enjoy the season without feeling deprived or looking like a party pooper.  Follow these tips, and you can have a fun time and maintain your weight—or end up even leaner than before.

Forget the preemptive diet. A new British study found that lots of women crash-diet before the holidays in the expectation that they’ll overindulge during the season itself. But your goal should be to learn healthy eating habits that you can stick with over the long term, not to lose weight now just so you can gain it back later. That’s likely to lead to a yo-yo dieting cycle, which could lower your metabolism and make fat loss more difficult than ever. Instead, make the decision now that you’ll eat reasonable portions later and you won’t have anything to make up for.

Stick to your workout program – or start one! Exercise and eating right go hand in hand. When you’re working out, the food you eat goes toward energy and muscle, not fat. And you’ll naturally want to eat foods that fuel your body, instead of junk that detracts from your performance. And if you do indulge in occasional treats, your regular workouts will help prevent them from doing much damage. Remember, you’re building a habit of fitness that will last you a lifetime. When better to work on it than the busiest period of the year? You’ll learn how to devote time to your own well-being every day, even when you have a lot of other things to do. And when your friends and family see you getting leaner and fitter while they’re poking new holes in their belts, you’ll be an amazing inspiration.

Be careful with comfort foods. When it’s cold outside, you may be tempted to cocoon indoors with hot, hearty meals and snacks. This isn’t necessarily a problem if you make fitness-friendly choices. But if lousy weather or a lack of sunshine makes you crave carb-heavy dishes, prepare them with healthier carbs such as root vegetables and whole grains, not macaroni or mashed-potato flakes. And make them part of a balanced meal, not the whole thing.

Moderate your treats. More than any other time of year, the holiday season is associated with lots of “special” foods—turkey and stuffing, pumpkin pie, candied yams, green-bean casserole, latkes, Christmas cookies, etc. Some of these would put you way off your food plan, even if you managed not to stuff yourself the way so many people do. But others are just fine when eaten in moderation, or can be made much healthier—in fact, you couldn’t do much better than a meal of turkey, baked yams, and fresh green beans.

Plan ahead for parties. Cocktail parties can be the downfall of any food plan, but they don’t have to be. First, if you’re expecting to be served treats or hors d’oeuvres instead of healthful food, have a protein-rich snack before you go. It’ll prevent you from gobbling up appetizers or sweets out of sheer hunger, and will help keep your blood sugar steady even if you do have a few cookies or crab puffs. If there’s a buffet, watch your portions carefully; it’s easy to pile on the food, especially if there are a lot of choices you want to try. And if it’s a potluck, bring along a dish that’s both tasty and healthful—it’ll guarantee there’s something good for you to eat, and others will probably appreciate it, too.

Don’t stress out. A recent study at the University of California, San Francisco, confirms what you already know: You’re more likely to eat high-calorie comfort foods when you’re under chronic stress. And the holidays can be a perfect storm of stressful conditions and sweet treat availability. You probably can’t avoid the annoyances that come with too little time or money, holiday crowds, or lengthy family get-togethers, but you can keep them from getting you down. If you’re working out regularly, you already have a leg up on the average person, because exercise helps reduce tension and create an upbeat mood. Help yourself even more by doing something relaxing for a few minutes each day, whether it’s yoga, meditation, or simply listening to calming music. And if you do start feeling stressed, stop for a few seconds and take slow, deep breaths instead of reaching for an extra snack.

Don’t abuse the booze. Yes, a glass of wine or champagne can be a nice way to celebrate the season, and it’s pretty much obligatory on New Year’s Eve. But too much drinking has all kinds of negative effects: extra calories (which your body will burn while storing carbohydrates), lowered inhibitions (which can lead to overeating, or behavior that will require an apology later on), and a feeling of sluggishness or worse the next day that can derail your fitness plan. As long as you’re an adult and don’t have problems with alcohol, an occasional drink or two is fine—but if your cheeks regularly get as red as Santa, eventually your belly will resemble his, too.

Avoid the food-gift trap. You could stay away from heavy sweets all year and still find it hard to resist grandma’s special fudge, even if the box contains two full days’ worth of calories and enough sugar to fuel an army of hummingbirds. So what should you do with food gifts? Store-bought baskets of fatty sausages and “cheese food” are fine to re-gift (or donate to a food bank), but homemade goodies are trickier. You’ll have to be polite and enjoy a little, preferably in the giver’s presence. Leave the rest out for the family to share, or bring it to work (where it’ll probably be devoured quickly). If it’s a treat you really love, divide it into small pieces and freeze them in individual baggies, so you won’t be tempted to eat it all at once.

Give yourself a break. If you do overindulge at some point, don’t beat yourself up about it, or decide to give up entirely and start over in January. As long as you have a consistent fitness program, you’re unlikely to lose the progress you’ve made. Just keep your healthy routine and don’t forget about the advanced boot camps between

regular camp sessions. Every day, go back to your food plan, and look forward to your healthiest holidays ever.

~ Coach Catherine – Milwaukee Adventure Boot Camp www.milwaukeebootcamp.com

Adapted from Ben Kallen and http://teambeachbody.com/about/newsletters/-/nli/147#37039379

Stay Fit This Holiday Season

The holidays shouldn’t leave you looking like a bowlful of jelly. As fun as the holiday season is, it can be rough on your fitness program. Bad weather, stress, and lack of time can sap your motivation, while parties, visitors, and vacations can distract you from your workouts. It’s no wonder so many people gain weight in November and December, only to regret it on January 2nd.

But it doesn’t have to be that way. You can keep up or even improve your fitness level, stave off weight gain, and enjoy the holidays as much as ever. Just stick with the following guidelines.

Manage your time. Scheduling your workouts in advance, and letting those around you know (your family and friends so they can December calendarhelp you stay on track), is always a good idea. But it’s especially important over the holidays, when just saying “I’ll do it when I have time” can be a recipe for failure. Your free time is sure to get filled up with other activities, and it’s easier than ever to forget about working out. On the other hand, if you schedule your workouts just like any appointments, you’re much more likely to do them when the time comes. (Better still, invite some friends, neighbors or family members from out of town to join you for extra motivation.) If you absolutely can’t find time on a particular day, mark it as a recovery period, and make sure you have a workout scheduled for the day afterward. It’ll prevent you from losing the fitness gains you’ve built, and ensure that you keep your exercise habit intact.  Check out our December fitness  schedule.

Keep up your energy. If your holiday period is marked by flurries of frantic activity followed by a worn-out feeling, you’re not alone. But you can shorten those “dragging” periods with these healthy habits:

Stick to your food plan. Loading up on high-carb holiday treats can cause blood sugar fluctuations that leave you feeling tired, while subsisting on rushed snacks or skipping meals entirely prevents you from getting the fuel you need. But regular, high-quality meals and snacks will keep you running at top speed, whether you’re working out or fighting over the last “Dora the Explorer” doll in the toy store.

Take time to relax. A meditation session, a round of yoga, or just a few minutes sitting with a hot drink or your favorite music will go a long way toward recharging your batteries.

See the light. If your energy takes a nosedive in the wintertime, you may be suffering from seasonal affective disorder, a mood-dampening condition caused by too little light exposure. See if you perk up after getting more rays (either by spending more time outside on sunny days, or by using a full-spectrum light box). If that doesn’t help, see your doctor.

No skipping. If you feel a little tired before a planned workout, don’t take that as a signal to skip it. Chances are your energy levels will pick up once you start moving. And when you exercise regularly, you’re much less likely to experience those lulls during the rest of the day.

Travel right. This is a great time of year to take a vacation or visit family—but without advance planning, those trips can bring your fitness program to a screeching halt. Here’s how to avoid that:

Protect yourself on the plane. Since there’s no guarantee that an airline will have healthy food on hand, pack a meal or snack in advance, and make sure you drink plenty of liquids. If you’re worried about catching something on the flight, boost your disease-fighting ability by eating fresh veggies and fruit as much as possible. And use antibacterial hand products often.

Watch out when eating out. Travel often means a lot of restaurant meals, and that can derail your food plan in a hurry. Try to find restaurants that serve high-quality meals, or, if that’s not possible, order the best of what is on the menu. (Even the IHOP® has some healthful, high-protein selections these days.) But if you eat in a chain restaurant, check out the nutrition ratings just to make sure you’re not getting one of those 2,000-calorie salads.

Organize healthy activities. When you go to a warm beach or on a ski vacation, this is a no-brainer. But if you’re traveling to an unfamiliar city, you should find out in advance what you can do that requires a little movement. And if you’re staying with family members who prefer life on the couch, suggest some outdoor games—or, if the weather isn’t cooperative, healthy indoor activities. Even a post-meal walk will get everyone’s blood pumping and prevent total lethargy from setting in.

Take your workout with you. A band and a jump rope with your running shoes is all you need. Ask and we will be happy to send you the MABC vacation and hotel workout.

Take care of your health. Nothing can derail a workout program like getting sick. And you may be extra-vulnerable to illness at this time of year, when stress and bad weather collide with cold and flu season. But a few basic precautions can improve your odds:

Wash your hands frequently, especially before touching your nose or mouth. (A recent study found that it doesn’t matter how hot the water is, but for maximum benefit, you need to lather with soap for at least 20 seconds.)

Avoid germs. If you work out in a gym, clean the equipment with antibacterial spray, or at least cover it with a towel. Warm, moist surfaces are an ideal place for germs to live and grow.

Get plenty of sleep—less than 7 or 8 hours per night can compromise your immune system. (It can also slow your exercise recovery.) Try to save the late-night carousing for times when you can sleep late or take a nap the next day.

Drink plenty of water. It’s easy to forget when it’s cold outside, but staying hydrated helps keep your immune system in top working order.

Get a flu shot. Remember, there are different strains of the flu virus every year, so last year’s shot won’t keep you protected.

Maintain your healthy eating habits, and get a complete supply of vitamins every day. If you do come down with a mild cold, it’s okay to keep working out—moderate exercise can actually boost your immunity. If you’re following a high-powered exercise program such as Boot Camp training- and you have chest congestion, or if can barely get out of bed, it maybe a sign that you need to rest up and recover. When in doubt, ask your doctor.

~ Coach Catherine – Milwaukee Adventure Boot Camp – http://www.milwaukeebootcamp.com

Adapted from Beach Body and By Ben Kallen

A Simple Prescription for Good Health

Want the bottom-line prescription for good health?  Cut down on all food products made with any kind of flour and sugar.

According to best-selling author Andrew Weil, M.D. and founder/director of the Arizona Center for Integrative Medicine, sugar and processed carbohydrates are the primary culprits in the obesity epidemic. This is just one of the premises explored in his new book, Why Our Health Matters.

Weil emphasizes the importance of focusing on what you eat as much as how much you eat.  Health comes from eating the right amount of good foods and including exercise in your routine.Grocery Cart

With added sugars and refined carbohydrates jam-packed into every product, what can we do? When shopping, try to fill your cart with vegetables and lean meats.  Stick to the outside aisles of the grocery store, because that is where you will find the unprocessed foods. 
*Want some more guidance, check out the Milwaukee Adventure Boot Camp Grocery Tour Schedule

You can take responsibility for your health by making smarter choices for you and your family.  Every decision, even something as simple as quenching your thirst with water instead of sugary soda, is a step toward a healthier you.

Adapted from Jorge Cruise’s Fit Smart article, USA Weekend, October 2-4, 2009

Good Mood Foods

The next time you are grocery shopping, add one (or all) of these good mood enhancing foods to your cart!Smile

Oranges – This fruit contains vitamin C which helps you quickly bounce back from stress.

Pistachios – A handful can lower blood pressure.

Chickpeas – Whether in hummus or alone, chickpeas contain B vitamin folate which helps to ward off bad moods.

Pumpkin Seeds – A treat that gives you a dose of the natural muscle relaxant, magnesium.

Turkey – This holiday favorite that contains tryptophan, which triggers your body’s production of the feel good hormone, serotonin.

Salmon – Rich in omega-3 fatty acids, this food is crucial for brain function and can boost mental health.

Chocolate – Although an indulgence, research has shown that just a little piece makes you feel happier. Want extra antioxidants, go for 65% cacao or greater.

Tea – Drinking a cup of chamomile or peppermint tea soothes your anxieties and stomach.

Red wine – Another indulgence, however drinking one glass a day is good for your heart.

~ Coach Catherine – Milwaukee Adventure Boot Camp – http://www.milwaukeebootcamp.com

Get Your Serotonin Fix

TreeWelcome to fall in Wisconsin!

The past month has been gloomy, dreary, foggy and rainy.  We don’t have to wait for a sunny day to feel better, instead, try varying your diet and routine to up your serotonin levels.

Serotonin is one of the brain’s feel-good chemicals.  So, the higher you can get your serotonin level the happier you are.  As an added bonus, serotonin also acts as an appetite suppressant.  So, the higher your serotonin level is the more full you will feel.

The sun naturally increases your serotonin level.  So, the more you’re outdoors enjoying the sun; the higher your serotonin level is.  Since we live in Wisconsin, fall means we’ll be outdoors less and less. This means you’ll be getting less of a serotonin boost from the sun.  To combat this, I’ve made a short list of ways to help you keep your “feel-good” and “feel-full” chemicals at optimal levels:

1. Exercise – it boosts your serotonin levels (hence the post-workout
high).  Check out our upcoming mini and advanced boot camp schedules.
2. Eat more tryptophan – found in meat (especially poultry), eggs, nuts, and milk.   Not sure which foods bring on the good moods? Read our Good Mood Foods article.
3. Eliminate (or seriously cut back on) junk foods and simple/processed carbohydrates from your diet.  See the article on a Simple Prescription for Good Health.
4. Get outdoors when the sun is shining even if it’s only a few minutes a day!

Stay Happy and Healthy This Fall!

~ Coach Catherine, Milwaukee Adventure Boot Camp
www.milwaukeebootcamp.com

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