DID YOU DRINK WATER TO HYDRATE THAT BODY
Hello everyone, We want to first thank each of you who decided to participate in our BODY CAMP. It means a lot to us that you have devoted your time, energy and money to support our vision of changing others and that includes you. If you haven't heard by now, our camp is all about Body Construction, or building your body. Its our goal to build your confidence, energy, lean muscle, cardiovascular system and a lot of sexy if that's what you like. Furthermore, we will educate you on the importance of healthy meal planning, which is essential to building a healthy body. Are you ready to drive to that new body? We can take your body to a new level of personal satisfaction, but you will have to DRIVE. If you don't understand that one, you will get it in the camp. DRIVE, DRIVE, BELIEVE, DRIVE, BELIEVE. If you have ever been around a construction zone, you should have noticed that there was some destruction before you saw the construction. Basically, you have to get rid of some things before you can ever build. Have you ever seen a house built on a lot that was full of trees and brush without first getting rid of the trees and brush? That same principle applies to your body. We are going to have to get rid of some things about your body and attitude to make room to build. This is the only way to build and have some great results. These are some recommendations of things you should start to get rid of, to prepare to build that BODY you WANT. The alternative is to stay where you are, but we know that's not what you want, because you have signed up for this camp expecting CHANGE. Lets go get it.
Hello everyone, We want to first thank each of you who decided to participate in our BODY CAMP. It means a lot to us that you have devoted your time, energy and money to support our vision of changing others and that includes you. If you haven't heard by now, our camp is all about Body Construction, or building your body. Its our goal to build your confidence, energy, lean muscle, cardiovascular system and a lot of sexy if that's what you like. Furthermore, we will educate you on the importance of healthy meal planning, which is essential to building a healthy body. Are you ready to drive to that new body? We can take your body to a new level of personal satisfaction, but you will have to DRIVE. If you don't understand that one, you will get it in the camp. DRIVE, DRIVE, BELIEVE, DRIVE, BELIEVE. If you have ever been around a construction zone, you should have noticed that there was some destruction before you saw the construction. Basically, you have to get rid of some things before you can ever build. Have you ever seen a house built on a lot that was full of trees and brush without first getting rid of the trees and brush? That same principle applies to your body. We are going to have to get rid of some things about your body and attitude to make room to build. This is the only way to build and have some great results. These are some recommendations of things you should start to get rid of, to prepare to build that BODY you WANT. The alternative is to stay where you are, but we know that's not what you want, because you have signed up for this camp expecting CHANGE. Lets go get it.
1. Get rid of Excuses - SO many non believers spend all of their time talking themselves out of success, making excuses, blaming others, looking for the easy way out, whining, pouting. Excuses take energy, the last time I checked, why not use that energy for good. Leave the excuses at home and GET YOUR MIND FOCUSED ON YOUR NEW BODY. Believers always succeed because failure is never an option.
2. CAN'T - or should it be "I can't", we've heard these two words so many times only to discover that they can. Many of us spend all of our time locking ourselves into that way of thinking. Essentially we wrap our thoughts around the ('t). If you look closely, that's what separates can from can't. If we simply destroy the ( 'T), we can or I CAN becomes the only option. Don't be a victim of your negative thoughts that you are not able to change your body. You have the key to unlock the greatness in you. Free your mind and your body will follow. START to think and say I CAN, or if you believe the famouus words from our President Obama, we can all get in the camp together and change, "YES, WE CAN". Leave CAN"T at home and bring I CAN with you.
3. ENVY - How many times have you heard someone say that they wish they could have a body like Halle, dance like Beyonce, rap like WEEZY, butt like J Lo, do you see where I'm going with this envy thing. We spend a great deal of time focusing on what others have and overlook those special individual qualities we have. I remember attending a Steve Harvey concert in Dallas with the beautiful Toya T, and there was a guy singing like Luther. We both agreed that he sounded similar to Luther, but at the end of the day, He wasn't Luther, just like Luther. There is only one ME, now say your name really loud, and I'm not going to spend all of my time, thoughts and energy trying to be like someone else, when I can be the best ______________, I can be. Truthfully speaking, it's humanly impossible to be someone else, when GOD created you as a special person, who has all the qualities to be the GREATEST, because there is only one YOU. Be you, change you, focus on you, build your sexy, build your mind, Build your BODY. Envy has to GO!!!!!!
4. Silence - Gotta go MLK on yall with this one.
"Our lives begin to end the day we become silent about things that matter" MLK
Guys so many times we never talk about how unhealthy living usually leads to our demise. We just go on pretending that we can do the things that we are accustomed to and not suffer any consequences. The truth is, many of us and our family members are leading unhealthy lives and living with obesity, which has consequences. Two out of every three adults are either overweight or obese. In addition, one out of every three children is either overweight or obese. We are teaching our unhealthy habits to our children and they will actually be sicker than we already are. Its up to us to CHANGE, not only for our health, lets also do it for the CHILDREN.
DID YOU DRINK WATER TO HYDRATE YOUR BODY
Obesity in US is similar to the 800 pound Gorilla in the room. We all see it. We all know it’s a problem. But we are all too scared or too lazy to create or execute a solution that will get rid of it. Are you ready to break the SILENCE and do something about one of the problems that plagues our homes, communities, schools and nation. We have to begin to talk about this problem and then start to work toward a solution. BODY CAMP with T and Chan is all about work, its one working solution plus you know T will do some talking. We are in this thing to change lives. Talk about the importance of meal planning and fitness with others, especially family members, let's break the SILENCE. I guess you have to ask yourself, Does my health really matter, is it important? Another Big Shout to MLK
5. Unhealthy eating habits - we are going to teach you about healthy eating habits as well as give you sample meal you can prepare to jump start your change. We have to remember that meal planning is about lifestyle change and being realistic. We will not cut out everything that you enjoy, however, we will work toward the right serving size per meal/snack. We are going to limit sugar intake and cut some daily caloric intake down. Basically getting rid of some calories that you don't need to perform daily.
There are other things that we need to destroy in our lives, but we feel these are the most important things at this time. Lets start to look at our meal plan for the next week and get this thing started.
Unfortunately we are going to have to start by clearing out the refrigerators and hampers of all processed "junk foods". We need to avoid eating out at the unhealthy eating spots for the next 10 days. If a restaurant has a meal from meal plan, it's ok. There are healthy alternatives in fast food, you just have to know what to choose.
List of foods to avoid for next 10 days. we will adjust and add bread and potatoes and things you enjoy, even sodas. This is just for the first 10 days of the camp guys.
· Alcohol
· Bread
· Cereals
· Potatoes
· Corn
· Sweet Tea
· Sugars (watch Powerade, Fruit Juices, and Gatorade for sugar, too)
EVERY TIME YOU THINK ABOUT A SODA PICK UP WATER BOTTLE AND DRINK. WATER DOES THE BODY GOOD, ESPECIALLY DURING THESE HOT MONTHS
Let's schedule how we fuel our body. We will be eating smaller portions each meal, but eating more frequently during the day. Don't eat to get full, eat to nourish your body. Here's a great schedule for eating intervals, of course you can adjust it to meet your daily routine. Basically you should be eating a snack or meal every 2 to 3 hours.
Meal | Approximate Time Period* | Caloric Intake |
Breakfast | 7-7:30 am | 400-500 calories |
Snack | 9-10 am | 100-200 calories |
Lunch | Noon to 1 pm | 300-400 calories |
Snack | 4-5 pm | 100-200 calories |
Dinner | 8:30-9 pm | 300-400 calories |
* Times may be adjusted based on which Body Camp class you attend and your work schedule. Speak to T for suggestions.
Preparation and protein are key after working out. Try to have some meals prepared in advance. Also, what purpose would carbs serve you at night when you are about to hit the bed? They are energy producers. You don’t need energy to sleep! Focus on the protein to help build those muscles you have torn down during workout.
BREAKFAST OPTIONS:
Option 1-
Scrambled eggs w/cheese and peanut butter/banana | Under 150 lbs | Over 150 lbs |
Large egg (boiled or scrambled) | 1 | 1 |
Large egg white | 2 | 3 |
Low-fat American cheese | 1 slice | 1 slice |
Large banana | ½ | ½ |
Peanut butter | 1 tbsp | 1 tbsp |
Option 2-
Scrambled eggs and oatmeal | Under 150 lbs | Over 150 lbs |
Large egg | 1 | 1 |
Large egg whites | 2 | 3 |
Low fat American cheese | 1 | 1 |
Plain oatmeal | ½ cup cooked | ½ cup cooked |
Option 3-
Scrambled eggs w/grilled chicken | Under 150 lbs | Over 150 lbs |
Low fat chicken breast | 4 oz | 4-6 oz |
Egg whites | 2 large | 3 large |
Option 4-
Turkey omelet | Under 150 lbs | Over 150 lbs |
Turkey deli meat | 1 oz | 2 0z |
Eggs | 2 medium | 2 large |
Option 5-
Protein shake | Under 150 lbs | Over 150 lbs |
Protein whey, soy or hemp | 1 scoop | 1 scoop |
Water, almond milk, soy milk | 8 oz | 8 oz |
Fruit | 1 cup | 1 cup |
Blend with ice |
You can choose one of the meals above for breakfast, or you can find your own healthy meal. These are just suggestions.
SNACK OPTIONS:
Let’s start out with 2 snacks per day. Each will be between 100-200 calories. The first should be between breakfast and lunch and other between lunch and dinner. Here’s a short list of healthy options to get us started:
Snack | Approximate Serving |
· Fruit | Apple, Banana, 1 cup of strawberries |
· Whey Protein Shake | 6-8 ounces |
· Tuna or Chicken, drained | ¼ cup, packed in water with 2 cups of lettuce with flaxseed dressing |
· Raw Nuts | 1/3 cup of almonds, walnuts, cashews |
· Reduced Sodium Roast Turkey | 1 ounce, wrapped around celery or carrot sticks |
· Reduced Fat Peanut Butter | 1 tablespoon with one small apple |
· Low-fat Yogurt | 6 ounce cup (can contain sugar) |
· Grilled/baked Salmon, Tilapia | 2 ounces with a soup of your choice |
· Cooked Shrimp | 2-4 ounces with cocktail sauce and mixed veggies |
LUNCH OPTIONS:
Option 1:
Tuna Salad | Under 150 lbs | Over 150 lbs |
Water packed tuna drained | 4oz | 4 oz |
Tomato | 2 slices | 4 slices |
Romaine or baby mixed greens | 1 cup | 1 ½ cup |
Flaxseed oil dressing or low fat dressing of your choice | 2 tbsp | 2 tbsp |
Chicken and vegetables | Under 150 lbs | Over 150 lbs |
Grilled chicken breast with no oil | 4 oz | 5-6 oz |
Vegetables (green beans, asparagus, broccoli) | 1 cup | 1 ½ cup |
Turkey and cheese lettuce wrap with veggies | Under 150 | Over 150 lbs |
Turkey deli meat | 4 oz | 4 – 6 oz |
Mixed vegetables or fresh fruit | ½ cup | ½ cup |
Romaine lettuce leaf | 1 large | 1 large |
Low fat mayo or mustard | 1 tbsp | 1 tbsp |
Grilled turkey burger on lettuce | Under 150 lbs | Over 150 lbs |
Extra lean turkey patty | 4 oz | 4-6 oz |
Lettuce | 2 cups | 2 ½ cups |
Flaxseed oil | 2 tbsp | 2 tbsp |
Vegetables | 1 cup | 1 ½ cup |
DINNER
CHICKEN BREAST AND VEGGIES | Under 150 lbs | Over 150 lbs |
Skinless, boneless chicken breast baked with no salt | 4 oz | 4 – 6 oz |
Mixed vegetables of your choice | 1 cup | 1 cup |
| Option 2 | ||
Tilapia, asparagus and salad | Under 150 | Over 150 lbs |
Cooked tilapia | 6 oz | 8 oz |
Asparagus | 1 cup | 1 cup |
Salad Dressing ( olive oil and vinegar) | 1 ½ tbsp | 2 tbsp |
Salad greens | 1 ½ cups | 2 cups |
| Option 3 | ||
Shrimp cocktail and green beans sautéed in oil | Under 150 | Over 150 lbs |
Grilled shrimp or boiled | 6 oz | 8 oz |
Green beans | 1 cup | 1 cup |
Olive oil | 1 ½ tbsp | 2 tbsp |
Cocktail sauce | 1 tbsp | 1 tbsp |
| Option 4 | ||
High Protein shake (great after workout) | 8-10 oz | 10 – 12 oz |
| Option 5 | ||
Grilled Chicken Salad with low fat dressing. Add your greens, tomatoe, cucumber, etc. This salad should fit in a 24 oz bowl. | 4 - 6 oz chicken | 6 - 8 oz |
