Congratulations!

To those of you who made your 4 week goal, got close to your 4 week goal, and went over your 4 week goal! Congrats and YOU ROCK!!! You have worked so hard and I see it in the way you look, act, and how you workout(way stronger and harder than the beginning)! Dedication, will- power, hard work, prioritizing, and control is key-and you have done it!!! Be very proud of yourself and keep working hard! To some of you that slipped--it is a new day! Get back in line and really do this for YOU!!! You can do and I want to help you! I have given you the tools and am here to support and motivate you! Lets have a GREAT August and September! YIPPEE!

August is Full and September is getting there!

WOW! This outcome has been really great! I am so very happy I have so many rejoiners and excited to have new joiners!

As you have already heard, August is full with a waiting list! Because our class is in such high demand I will need your August Payment by Aug 4th-sorry no later!

If you are in July's class and are on the list for August please pay me today, tomorrow, or by the 4th at one of my orientations. I know you do not need to attend the orientation again but if you could just stop by and drop off the checks. If you are not able to do these things and have already told me you would like to rejoin in August please email or call me to make other arrangements.

If you are new to the program for August please bring your checkbook to the Aug 4th orientation. If you have already signed up with me but are unable to do this, again please email or call me so we can make other arrangements.

I apologize about being so time sensitive about this but as I said, I do have an extensive waiting list and I want to make sure that if anyone is added they will get the entire 4 or 8 weeks. Thank you for your understanding. August is going to be a great month.

4 Week vs. 8 Week Program

Well August Boot Camp classes are full! I hope you were able to get in! If not make sure you email me to get on the waiting list!

I wanted to talk a little about the 4 week program and the 8 week program. They are both great but you will see better results in the 8 week program. You can make up your mind at orientation!

4 Week Program:

• Work out any day of the week -Brandon, Sioux Falls, or both!
• Group trainer pushing and motivating you!
• My meal plan and food log
• T Shirt

8 Week Program:

• Work out any day of the week- Brandon, Sioux Falls, or both
• Group trainer pushing and motivating you
• My meal plan and food log
• T Shirt
• Weekly Weigh ins
• Pre/Post Evaluation (measurements and picture)
• ***Incentives*** every week you meet your goal you will receive a $5.00 credit. At the end of the 8 weeks you can make $40.00 in credits and put it towards your next 4 or 8 week session! It is well worth it if you are planning on staying for awhile!

Are you Eating Well and Working Out?

This is our 4th week and weight loss has been a success for most of you! In my last Blog I gave you a reminder that you needed to eat well and workout to lose the weight! I did look at a few food logs last week and I want to tell you a few things. Eating 2 - 3 times a day is not going to cut it. Eating a life saver is not a meal, waffle cones for breakfast are bad, and lastly eatingI Twinkies with some asparagus will not help you! Thanks for being so honest and for the laugh! I did this same workout and meal plan and I lost 16 pounds in 4 weeks. I stuck to the meal plan (meal plan 1) and worked out 3-5 times a week. It can be done, you just have to do both eating right and working out! I really want to help you lose weight! I have given you all the tools -now it is up to you to use them. For this next week USE the meal plan and log-- along with the workouts (more than 3 times a week would be best) and I promise you will see results! Bring your food logs to class and I will check them out! I want the best for you and I know you really want it too--so just make the changes and you will be so happy! Have a great day!

Arugula and Blue Cheese or Goat Cheese Salad Recipe

This is one of my favorite salads! Try it this weekend and let me know what you think!

5 Tbsp of Olive Oil

2 Tbsp lemon juice

1/3 freshly grated parm cheese

1/4 c pine nuts

1/2 pint of cherry tomatoes cut in half

4 cups of fresh arugula

1/2 tsp kosher salt

1/2 tsp pepper

1 tsp grated lemon peel

2 - 3 cooked shredded chicken breast

1 cup chopped cucumber

3/4 crumbled goat cheese OR 3/4 crumbled blue cheese

Blend olive oil, lemon juice, grated lemon peel, parm cheese, salt and pepper in food processor or blender. Chill dressing for up to 3 days.

Combine all other ingredients (except cheese) in large bowl and toss with dressing. Top with either goat cheese or blue cheese crumbles--I love them both so I switch it up every now and then. Serve chilled and ENJOY!!!

Have a great weekend!

I love Brandon!

I just have to say "I love Brandon!" From the day we moved here it has been great! The people are friendly every where we go. Everyone waves hello --from walkers, to people playing outside, to cars driving by, and even school bus drivers. Parents are actually playing catch, basketball, tether ball, and biking with their kids. All of you have made my boot camp so successful and are all so great to chat and laugh with. The Culligan man stops and gives 2 of my classes ice cold water. Then I leave my stereo in the park and the it is returned the next morning by the city! My move has been so pleasant and I am proud to call Brandon my home! Thanks!

Working Out and EATING HEALTHY to lose weight!

Hello Friends!

So we are half way through our 3rd week and it has been great!!! Some of you have been talking to me about your diet and how hard it is to follow the meal plan rules.

Well losing weight is NOT easy. You will never heat me say that it is. It takes dedication , motivation, and hard work. You are already doing the hard part by getting up and working out-NOW you have to make those few changes in your diet plan to really start losing weight!

If you are serious about changing your lifestyle and serious about losing the weight the tools that I gave you in the meal will get you to your goal! The key is to dedicate yourself to these changes and do them consistently.

• Eat 3 servings ( 1 serving= cupped hand) 5 -6 times a day! This may sound crazy to some of you that only eat twice a day, but you have to do it! You have to eat to lose weight! If your body does not get food every few hours it goes into starvation mode and begins to store fat to protect you!
• Drink 1/2 of your body weight in oz of water! (if you are 200lbs then drink 100oz of water)
• Drink non calorie drinks. Lay of the alcohol--sorry friends! Binge drinking can stop weigh loss up to 6 days!
• Stay away from all breads, cookies, cereals, pastas --All the 'bad' carbs! BE CREATIVE!!I can give you some fun recipies if you would like!!!
• Eat a fruit and or veggie in each meal (this is where you get your 'good' carbs from)!
• Eat lean protein in every meal!
• Get lots of sleep at night!
• Try not to stress! Figure out those triggers and find ways to de stress-working out is always good!
  

If you really want to lose weight and keep it off--use these tools! I am living proof that it works!

YOU CAN DO IT--YOU JUST HAVE TO REALLY WANT IT FOR YOU!!!

Exercise at least 3 times a week! The more you come the better!!!

*PS

There are always going to be holidays, get togethers, parties, etc... If you don't change your bad habits now, you won't be around to even celebrate those things later! It is about now and getting YOU healthy! It is weeks out of your life! once you lose the weight you can bring SOME of those things back in MODERATION!!! I KNOW you can do this!

Remember "Bring a Spouse, Family Member or Friend Day"

Remember this Friday is "Bring a spouse, family member, or friend day". It will be so much fun showing them how strong you have gotten and the different things you can do! Please sign them up with you. If they can not make it this week we will have another one on the 30th of July! Hope they can make it!

One of Many Boot Camp Days-

Hold those stick out!

Mother and Daughter Team

Shave the back

We are almost there!

Jog Down and Sprint Back!

Do those planks!

July Boot Camp

Healthy Shepherd's Pie

I told some of you about my wonderful dinner last night and you had mentioned you wanted the recipe...

Healthy Shepherd's Pie

Ingredients:

• 1 head of cauliflower
• 2 tbsp of light sour cream
• salt and pepper to taste
• 1 3/4 lb Lean ground beef or Ground Turkey
• fresh, frozen, or canned mixed veggies
• 1 onion
• 1 packet of beef stew seasoning packet
• 2 tsp of Worcestershire
• optional 2 tbsp of fresh parsley
• shredded 2% cheese (enough to cover casserole)
• season all or cavender's to taste

DIRECTIONS

Boil or steam cauliflower until soft(should be able to stab with fork easily). Put soft cauliflower in large mixing bowl and add salt, pepper, and other seasonings you like. Add the sour cream and if you want you can add a touch of light butter for a buttery taste. Mash up with potato masher and set aside.

Brown meat with chopped onions and seasoning (cavender's or season all). When cooked drain fat if any. Put back in pan and add seasoning packet with a 1/2 cup water and let simmer. Add veggies to meat to heat up. Add Worcestershire and a dash of Tabasco it you like a little kick. I do!

Preheat broiler to high. Fill a square or rectangular casserole with meat and veggie mix--spread evenly. Spoon cauliflower mash over meat evenly sprinkle 2% cheese over cauliflower mash ( I like to cover the cauliflower with the cheese--do it how you like it!). Broil 6 to 8 inches from the heat until cheese and cauliflower are evenly browned. I really like when when my cheese is nice and brown! Top casserole with chopped parsley and serve.

ENJOY!!!

Welcome Mateya!

Thanks to Mateya we will have Saturday classes all month! Mateya will be teaching 2 Saturday classes a month and if by chance I can not make it to class, she will replace me for my later classes!

Maytea has been a gymnast her entire life and then became a gymastics coach in Sioux Falls at All American Gymnastics Academy. Because of her experience in gymnastics she knows what it means to work hard and see that hard work pays off in the end! She understands that our program is about dedication, motivation, and inspiration! Since high school she has had a passion for health and fitness and is very excited to help you acheive your goals! She knows the importance of eating healthy, getting active, and living!

Working Out in a Group Provides Many Benefits!

**The alarm goes off. It is still dark outside. Your comforter is warm, your pillow is soft and you don't have to work for another 5 hours. But you slowly crawl out of bed and into your workout clothes because your committed to a group workout class.

**You have worked all day and your ready to take your shoes off, change your clothes, eat dinner, and rest. Instead you change into your workout clothes, put those sneakers on and again your off to workout because you are committed to a group workout class.

No matter what kind of group workout you are doing, working out in a group provides many benefits, most important being increased motivation from your instructor , your friends you have made, and your commitment you need to stick with it.

You can get motivation any where but when you work in a group setting it is motivating and it is a great way to socialize with others with common goals! You put forth more effort than you would when your by yourself-because of the dynamic that occurs with the group. It gives you a healthy dose of competition along with a supportive community! It encourages you not only to show up but it makes you give 110%.

People have the choice to workout anywhere they want--there are so many places to choose from! But when you find a place that you love, you see results, you have found a group with similar goals, you have found somewhere that makes you give 110%, and most importantly you have found a place that gives you the motivation to really stick with it--Stay with them and give it all you have! You have to do what works for you! Get healthy and stay healthy!

Flat abs made easy: Workouts: Self.com

For those of you going on vacation and need to do a little core workout while your gone --check out this link.

Flat abs made easy: Workouts: Self.com

If you don't have a bosu disk fold up a towel and use it instead--just to make it so you have to balance-that will really work your core! Remember ENGAGE those abbs!

Have a good workout!

Bring Your Spouse Day!

Thanks Jen for the great idea!

On Friday July 24th and Thursday July 30th it is "bring your spouse day" Pick a time and one day and bring your spouse to workout with you! Show them how strong you are and how hard you really work! Make sure you sign them in with you!

REMEMBER-On Friday July 16th we only have morning class. So no class Friday evening and no class on Sat. We will have a full week starting Monday! Keep up the GREAT work!

Heathy Snacks...

Sometimes you have cravings and you need a little snack--here are some snacks under 200 calories.

Craving Salt?

• 5 olives of any kind
• 1/4 cup hummus, 3 carrot sticks
• 1 laughing cow cheese any flavor
• turkey jerky
• buffalo mozzarella, cherry tomatoes, fresh basil, and EVOO
• Almonds
• Planters NUT-trition
• 1/2 cup pumpkin seeds
• prosciutto wrapped fig
• Mesquite turkey cheese wrap
• string cheese

CRAVING Sweet

• sugar free dove chocolate (1 to 2 a day)
• sugar free Hershey chocolate (1 to 2 a day)
• sugar free jello or pudding (1 a day)
• 1/2 banana rolled in 1 tbsp frozen semisweet chocolate chips
• 2 tbsp peanut or almond butter on celery
• sliced green apples with light cream cheese
• sliced green apples with brie cheese
• grapes and some sliced brie cheese
• COCO covered almonds (not chocolate!)
• Strawberries dipped in light cream cheese and sugar free cool whip mix and mini semisweet chocolate chips
  

Hope this helps with those cravings! Remember IN MODERATION!

GREAT JOB!!!

1st week group weight loss!

Great Job on our first full week! As a group we lost 57.2lbs! All of my ladies and Ardy are working so hard and I am so proud of you! I feel blessed to have met such a GREAT group of people! Keep up the good and hard work! Every day you will be stronger, leaner, and healthier! You are making a great change in your life. You are heading in the right direction--GETTING HEALTHY and STAYING HEALTHY!

Addicted to carbs?

Some of you are doing really well with the meal plan and some are still having a tough time. I just want to talk to you a little about carbs and remind you of how you CAN lose weight if you use the tools I have provided. You are already doing what is hard--getting up and working out now you just have to eat right too and you will lose the weight.




A lot of people say "I am addicted to carbs!"


But is this really an addiction or is it just something biological you can fix?


Scenario--


Your running late for work, you do not have anything healthy to eat, you grab bagel and cream cheese and a grande vanilla latte. A few bites later, all that sugar hits your brain and you feel great. Your head is buzzing and your sugar high is in full affect!


This is where the bad stuff happens...


High sugar, refined starch, convenience and comfort foods feed the carb addiction like a drug. The results of this high sugar, zero nutrient meal is high blood sugar and insulin levels which results in even more cravings. This also results in higher serotonin levels-which will make you happy then make you crash. People basically eat carbs because they are usually easier when your on the go, to get the sugar "high" or to fulfill that "sweet for after you eat".


Another contributing factor to eating carbs, overeating, and having a sweet is stress!


When your stressed, your adrenal glands produce chemicals in the brain which acts like a carb light switch that say "bring on the "bad" carbs! Aside from the light switch the chemicals also make your body hang on to the new body fat we produce. In other words, stress triggers carb craving and makes it more difficult to lose weight. So know your triggers and watch your stress!



"Bad" carbs can make your body do this vicious cycle of up and down sugar levels over and over again--if you want to lose the weight you have to stop eating those "BAD" carbs, workout, destress, and eat healthy! You already know all this stuff--but the thing is now you have to do it!



You say...How can I do it?



FOLLOW THE RULES I HAVE GIVEN YOU!

• Drink lots of water!
• Eat less but more often! Portion control is key and can be hard to do, but you can do it!
• 5 - 6 meals a day, 3 serving (1 serving = your cupped hand) in each meal.
• Eat PROTEIN in every meal. Protein will give your body extended energy and helps balance blood sugar levels to keep craving down.
• DO NOT SKIP MEALS! Skipping meals will cause blood surgar level to drop, which leaves your body craving processed carbs and sweets for energy!
• Eat good carbs! Avoid nutrient-stripped foods made with white flour, white rice, refined sugars, and highly concentrated sweeteners.
• Eat foods high in fiber such as fresh fruits and veggies!
• Most of your carbs should come from those fruits and veggies.
• A few complex carbs, such as oatmeal, 100% whole wheat products, and brown/wild rice can be eaten EARLIER in the day.
• After 4pm you should primarily only eat vegetables and protein.
• LIMIT your intake of alcohol, fruit juices, and caffeinated drinks, These cause abrupt blood sugar lows, craving carbs, and leave you starved for energy. They can put a hold on your weight loss anywhere from 1 to 6 days!
• Carry around protein rich snacks, nuts, hard boiled eggs, protein bars (high in protein and fiber and low in carbs), and fruit or veggies.
• SLEEP. Try to keep a normal sleep pattern

Hope this sheds some light and some POUNDS!





By the way...


I have weighed in only half of you and so far we are at a 44.2 lb weight loss as a group! I will keep you posted! GREAT JOB!

Are you Planking?

Planks are a powerhouse exercise that works all of your core muscles. One of the best things about them is you can do them anywhere and anytime.

The Plank not only strengthens your abs but also strengthens you back and butt too!

Beginners...work your way up! Start with 10, 20, 30 seconds--your goal is to hold yourself up for 1 to 3 minutes! Sounds crazy but you can do it!

STEPS:

• Face down on the floor and support your body with forearms and knees.
• Raise your body. Support your body with toes and hands or toes and resting on the elbows. For beginners, you can start with your knees down, once you are comfortable raise up.
• Contract your ab muscles (hold them in)
• Hold your body up as long as you can. Then lower yourself down.
• Repeat another 3 - 5 times.

***Do not let your mid section sag and do not pop that butt in the air. Keep yourself straight at all times! If not you could hurt your lower back.

So do those planks-you will benefit in so many ways!!!

CLASS CANCELED TODAY

***DUE TO THE THUNDERSTORMS, CLASS IS CANCELED TODAY-THURSDAY JULY 9TH-I MAY HAVE AN INDOOR PLACE FOR THE 5 PM CLASS AND THE 6:15 PM CLASS. I WILL KEEP YOU POSTED! YOU 7 AM CAMPERS ARE MORE THAN WELCOME TO JOIN US LATER IF I CAN GET THE INDOOR PLACE!***

Weighing-in...

If your easily discouraged, daily weighing in might cause you to give up if you do not see results fast! On the other hand, if you crave control and feedback, daily weighing in may satisfy your needs and make you more motivated! Whatever weigh in frequency you choose make sure the scale does not make you crazy. know that everyone is different, every ones body is different, every scale is different, and as long as you are working out AND eating better you will see results; it may just be a matter of time! Also, don't get discouraged with your weight loss; any loss is great and you are heading in the right direction to becoming a healthier you!

Keep these tips in mind:

1. Weighing yourself in the morning is best. Because of the variations in food and fluid consumption, we often "gain" different amounts of weight throughout the day. IF you can --weigh in in the morning--meet me between 6:45 am and 7am and then head off to work!

2. If you're weighing frequently, remember that daily fluctuations in weight are common. Just because you're heavier today than yesterday does not mean your weight loss program in not working--it means we all lose at different times and weight changes daily!

3. Monthly variations in weight are also common in menstruating women.

4. "Plateaus" in weight loss aren't always bad. If you are exercising a lot, your weight may remain constant for a time even though you are still decreasing your body fat, losing inches, and getting healthier!

5. Finally, other than the numbers on the scale their are other important things to think about--How do you feel? Are your clothes getting looser? Do you feel stronger, HEALTHIER, leaner? The way YOU FEEL can be the most valuable tools to help you track your weight control and keep it off!

You have the TOOLS (meal plan, group training, friends and family & motivation) to lose weight and only YOU can do it! AND you can do--Great job everyone!

Sore Muscles

Whenever you engage in an unusual level of physical activity, lifting weights, cardio, or simply moving a heavy piece of furniture you create tears in your muscle tissue. Don't worry;this is normal--when your body rebuilds the damaged muscle it grows back- bigger and stronger than before (don't worry you are not going to look like a body builder just more tone). This is how athletes get stronger and faster. As a general rule, the more you exert yourself, the more the muscle tears you create, and the soreness you feel later on as the muscles are being repaired by your body. The soreness itself is both the damage of the muscle and the chemical waste products produced by the muscle during use (lactic acid).

Normal, Post Workout Soreness
Many people will have sore muscles after working out; some days more than others. Some might even say it is a 'good' soreness. Some may say it is a sign of pushing themselves to become stronger. Normal pain might feel like a dull but localized pain that does not limit the range of motion, but may be followed by tightening and temporary loss of strength. This is okay! It will last for several hours after workout--up to a few days after workout. Treatments you can do for normal soreness, stretching the muscle will keep it from tightening up, light cardio to get the blood flowing and help flush the lactic acid, icing the muscle, or taking some ibuprofen to help relieve the pain.

Strained or Overexerted Soreness
This happens when you push too hard and is common in people who are just beginning a workout program. The symptoms can be the same but in addition has the limited range of motion. If you have a limit range of motion or sharp pains stop what your doing. IF you have aches and pains that are affecting your range of motion see your doctor to make sure the workout is okay for you. If the pain is tolerable, you can give the muscle a break and let it heel. LISTEN to your body! I want you healthy and strong not broken!

To Help Prevent Soreness
Get your blood flowing with some cardio
Do some light stretches after your workout
STAY hydrated!!!
Get a massage
Ice muscle as soon as your done with your workout
(Ice, frozen bag of peas, or freeze some water in some Dixie cups and rub on muscle)

I hope this helps some of you sore and achey boot campers! You are doing so great job so keep up the good work!

information from www.webmd.com/fitness-exercise/

Flat Belly Summer Foods

AVOCADOS

Never fear this wonderful and tasty treat! It's teaming up with monounsaturated fats (also found in olive oil), which lowers cholesterol levels and helps in weight-loss!

EGGS

People that increased the percentage of protein based calories in their diet burned up to 71 more calories in a day.

GRAPEFRUIT

A grapefruit a day in addition to your regular meals can speed up weight loss! The fruit's acidity slows down digestion and makes you feel fuller and more satisfied. The extra vitamin C is great too!

GREEN TEA

This tasty drink has powerful antioxidants will safely increase your metabolism! Make sure it has 0 Calories!

JICAMA

Yummy!!! This is a refreshing treat that will get rid of bad cravings (chips and crackers) and give you some extra fiber! Slice it up very thin, squeeze on the fresh lime juice, add a little chili powder, and dip it is some salsa!

10 - 30 Minute Workout

Some of you were wondering where the 10 - 30 minute workout article was so I am making it easy and posting it again. While I am out of town try doing your own little circuit for 10 - 30 minutes. Below I have put one together for you.

10- 30 minute workout you can do anywhere

For cardio, choose 5 exercises that get your heart rate up and do each for 1 minute each, then depending on how long you want to workout repeat it one ore two more times. Here are some you can choose from:

high knees

jog in place

run up and down stairs

step up alternating legs (on a step or bench (the higher the better))

jumping jacks

mountain climbers

toe touches (we did it with the jump rope you can use an imaginary line)

jump rope

For a strength-focused workout

push ups

partner push ups (with a high 5 in between)

squats

clock lunge

dips (using a stable bench)

dumb bells- rows, biceps curls, triceps, shoulder press, punch outs, Y with a squat

step up (use some step and alternate legs)

Core Workout

plank (try and hold for 1 minute)

partner up and do 5-10-15-10-5 (5 sit ups, 5 squats, and 5 push ups then 10 then 15 and so on)

5-10-15-10-5 by your self (slide your feet under a couch for some stability)

15 crunches, 15 bicycles, 15 rows, 15 side to sides and repeat 2 times each

I hope this help! Have a great Forth of July!!!

Holiday Do's

With the 4th of July around the corner I know a lot of you are wondering "How am I going to be healthy over the holidays?"

Here are some ideas...

Cheeseburgers without the bun or even better - wrap it in lettuce! The crunchy lettuce makes it taste so great and you can still add all your favorite toppings! BUT watch out for the ketchup and use a light to no fat mayo!

You have to french fries with your burger! Well ,make sweet potato fries! Slice them up and bake with a little olive oil, fresh garlic, and some fresh rosemary! YUMMY!

Make Kabobs! Steak, chicken, or just grill up tons of veggies!--My favorite!

You need to make a great appetizer that everyone will love! Make Jalapeno poppers! Buy fresh jalapenos, cut in half (long ways), scrape the seeds out (where plastic gloves), stuff jalapeno with a light cream cheese, and wrap with a half slice of bacon. Bake in the oven at 450 until bacon is cooked. --to be healthier you can use turkey bacon but I will admit I love the real bacon!

You need to make a dessert that you can eat. Make strawberry shortcake (without the cake). Cut up fresh strawberries and layer them around a dish then add the sugar free cool whip to the center of the plate. You can even add in some blueberries around the whip cream to make it red, white, and blue!

Just some suggestions! If you get creative you can still eat delicious food!!! Happy 4th of July!

If anyone has any other great ideas--write it in the comment section under the blog--I am sure everyone would love some great ideas!