Change 3 with T: June 2011

This week is appropriately named WILL POWER, the strength to carry out ones, plans, wishes or goals. We have experienced the destruction, or tearing down that body, mind and meals. Next, we moved to determination as we focused on rebuilding those 3 elements of change we destroyed in the first two weeks of BODY CAMP. Hopefully, you all realize that this is a process and the product comes from the process. Hopefully, we are all in this BODY CAMP or some other form of fitness to change our lifestyle. Its imperative that we have WIll Power to be successful in that venture. That will power comes into play when, after 3 succesful weeks of Body Camp, you continue to focus on changing your body. You should have experienced some changes in your energy level, for some, your weight has started to decrease as well as your inches. We've spoken to several campers who stated that they have lost 10 pounds since we started 3 weeks ago. I'm convinced that those the combination of a high energy fitness play, combined with a meal plan will lead to decrease in body weight and inches. You are probably aware that our Body Camp is a progressive camp, the exercises are going to get more difficult as we go. We are noticing some increases in overall physical strength as well as cardio endurance. Your improvements can be attributed to your determination and will power. We know your lifestyle change is not finished in 3 weeks of work in Body Camp. This change will continue for the rest of your life and continue to enhance your life and the lives of those around you.

QUOTE OF THE WEEK:

"It's not that some people have willpower and some don't. It's that some people are ready to change and others are not."
- James Gordon

There is a guy name Tommy Fair in the class, he's not the fastest person on the two mile run, but he runs the whole time. Tommy probably won't impress others with his workout, but he shows up everytime he's not working excited to get in class and make a difference in his life. Tommy has lost over 90 pounds in Extreme Fitness, and now he will do the Body CAMP, Body Pump, Zumba and run if he can find a partner to run with him. Tommy shows up to the gym excited to have an opportunity to workout. Today, Chan and I were sitting and talking after class and there goes Tommy, after finishing a Body Camp class getting in few extra moutain climbers. It was noticeable that he was fighting mental and physical fatigue when he rolled over to stretch. He finished up and stated his favorite phrase, ROCK, Steady, ROLL Ready. It was at that moment when it was crystal clear. Tommy has will power, and he is one guy that is ready to change and is working diligently towards his desired change.

As much as it hurts to say it, not everyone in body camp will loose weight or change, some people in the class just aren't ready for the change they are seeking. I truly believe everyone signed up for Body Camp with their mind on change or they wanted to change. Some of the people can change as evidenced by the campers who have reported that they have lost pounds and inches in the first 3 weeks of camp. The special ones WILL change in the camp and also their lifestyle. Special campers will change how they view fitness and working out. Special campers will change their unhealthy eating habits. Special Campers will work hard all three days of camp, and workout on their days off by walking and running for 2 miles. Special campers will look forward to Body Camp and working out, can't wait to get to that gym. Which person are you, do you just want to change? Are you fixated on I can change and never act on it or will you change? Just a reminder that the special campers WILL change. Its all about you this week and throughout the rest of this camp and your life.

1. Remember to DRINK THAT WATER.

2. Remember serving size.

3. Follow a schedule when you eat, eat smaller meals and don't eat to get full. If you are adjusting your pants after you eat, you probably ate too much.

4. Increase your protein intake, protein builds muscles and helps with recovery, especially after workouts.

5. Focus on your success, not your failures.

After two weeks of Destruction, its time for a change, its time to start to build. When you start building your body, its important to start with your mind. If some of you were to admit it, you were skeptical and maybe fearful that you couldn't make it through weeks one and two. What we saw were some determined Campers who gave their all and continued to give with the vision of a lifestyle change. That's the epitome of DETERMINATION. We are sure some of you experienced some soreness during destruction week, but when we looked at the participation, it’s so exciting because of the growth we see each minute of the class means the next level is on the horizon. I was talking to Chan about the determined campers who have committed to change, we both started smiling with enjoyment, because when we thought about this camp, it was to get that feeling of helping others to help themselves. Honestly, that's the foundation of Body Camp, helping others to help themselves. We are vested in helping you to work out, improve overall health, believe in you and change some of those unhealthy eating habits. Just in case you haven't figured it out, Change 3 with T focuses on changing your body, mind and meals. In Body Camp it’s all about the body and your mind. Building your body through a variety of exercises. We believe the combination of changing those 3 things will enhance the overall quality of your life.

Week 3 we will start to step it up, even more if you are saying we already stepped it up. The intensity of the camp will increase. Your body will be able to adjust to the intensity, if you are DETERMINED like we know you are. Be sure to drink water. You have it in you to win in fitness; we need to work with you to bring it out. If you can recall your goals for this Body Camp, lets begin to assess where you are, how hard have you worked, did you give your all in the workouts and meals. Several campers have stated that they have experienced some changes, initially; you will see changes in energy level and then your inches and pounds will follow, IF YOU WORK AND FOLLOW A MEAL. This week of BODY CAMP is about determination, as we continue to build on our success.

Lets go over several important things we need to cover to help us in BODY CAMP, which ultimately helps our fitness and enhances our lives.

1. You have to know exactly what you are putting into your body everyday, all day. A good way to help with this is to join a calorie intake application, i.e. myfitnesspal.com. If you eat the wrong things before and after workouts, that makes the workout pointless.

2. SACRIFICE, I know that word has come up before, this is just a review. If you are like me, you have to ask yourself. What if I give up those comfort foods cookies, cake, fries, and sodas? Would it make a difference in my overall body. Well guys, it happened, now I didn’t exactly go cold turkey, but the modification was significant and it’s a lifestyle change. I have personally lost about 4 inches on my waist and a total of 25 pounds since we started the blog in January. Now I have added some muscle because of the increased protein, but overall I’m leaner and wearing smaller shirts, pants etc. The reason for the reduction is sacrifice, had to give up somethings I enjoy. I almost forgot, I asked myself, what if I give up those comfort foods, then I asked myself, If I don’t give up comfort foods, will my body reach those goals. Maybe you will explore the latter half of that two part statement, I didn’t want to see the other side, I was already familiar with the pain and discomfort it was causing me. When you give it up, move it out of your temple. You will feel better.

3. Read labels. Those labels are placed on those foods for a reason. You need to know the daily values of each food you are consuming. I’m sure you will be shocked at what you will find in the amount of food you consume and its nothing but a roadblock between you and your body. How many of you guys like to sit in traffic for hours waiting on traffic to clear? When you are sitting in that traffic, it frustrating and temporarily prevents you from getting to your destination. When you fail to read labels and assess what you are putting into that body, you maybe still walking, going to work, playing with the kids or significant other. Some of us may still be working out, but just like the long lines and frustration in traffic jam, you will be waiting on your body to change. I guess you have to ponder how long you want to wait, and if you want to inconvenience yourself some to get those gains.

4. FOCUS ON WINNING. The competition is you against you. When you do the right things in the BODY CAMP, i.e. form, focus and finish exercises you win. When you eat the right foods, give up unhealthy choices, eat in moderation, limit sugar intake, don’t eat to get full, you win. When you get up and come back to class, even though you are sore and uncomfortable you win. You win when you see us three times per week and you lose pounds and inches you WIN. Sometimes you win, when you lose. DO YOU EVER GET TIRED OF WINNING, WHO WILL STEP UP AND ANSWER THAT QUESTION? THAT’S WHY WE WORK OUT!!! TO WIN, WIN, WIN

MEAL PLAN FOR NEXT WEEK

Don’t forget about the intervals and DRINK THAT WATER.

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

Guys these are small meals as you can tell. The maximum caloric intake for this meal plan is 1700 if you max out every meal and snack. Honestly, if you come to BODY CAMP 3 times per week, follow meal plan and intervals, and complete the run walk for 2 miles on days off, the inches and weight will decrease.

Option 1

Scrambled eggs with cheese waffle and fruit	Under 150 lbs	Over 150 lbs
Low fat American Cheese	1 slice	1 slice
Large egg white	3	4
Low fat Whole grain waffle	½	1
Large banana or strawberries	½ or ¼ cup	½ or ¼ cup

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 and toast	Under 150 lbs	Over 150 lbs
Whole wheat English muffin	½	1
Low fat chicken breast	4 oz	4-6 oz
Egg whites	2 large	3 large

Option 4-

All American Egg, turkey bacon, Toast and cheese	Under 150 lbs	Over 150 lbs
Large egg scrambled or fried over hard	1	1
Whole wheat English muffin or toast	1	1
Low fat cheddar cheese	1	1
Slice of turkey bacon	1	1½

Don’t forget about the Snack between meals, here’s the list. ENJOY

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

OPTION 1

TURKEY BREAST ON WHOLE GRAIN BREAD & FRUIT	Under 150 lbs	Over 150 lbs
Slice of whole grain bread	1	1
Thin slices of low sodium turkey breast	4	6
Tbsp of mustard	1	1
Apple or fruit of your choice	1	1 ½

Option 2

Spaghetti with Meatballs	Under 150 lbs	Over 150 lbs
Ground turkey or lean beef meatballs	4 oz	4-6 oz
Whole wheat pasta	½ cup	1 cup
Low fat marinara sauce	½ cup	1

Option 3

Chicken Salad in pita	Under 150 lbs	Over 150 lbs
Cooked chicken breast	3 oz	3 oz
Whole wheat pita	1 medium	1 large
Low fat mayo	1 tbsp	1 tbsp
Strawberries or raspberries	½ cup	1 cup

Option 4

Shrimp and Beans on Rice	Under 150 lbs	Over 150 lbs
Cooked brown rice	½ cup	½ cup
Boiled shrimp	4 oz	4 oz
Cooked black or pinto beans	¼ cup	¼ cup

DINNER

OPTION 1

Fish, rice and green beans	Under 150 lbs	Over 150 lbs
Baked tilapia	4 oz	4 oz
Steamed green beans	½ cup	½ cup
Cooked brown rice	½ cup	½ cup

Option 2

Chicken Dinner	Under 150 lbs	Over 150 lbs
Grilled chicken breast	6 oz	6 oz
Baked sweet potato	1 small	1 small
Salad greens	1 cup	1 cup
Salad dressing (olive oil and vinegar)	1 tbsp	1 tbsp

Option 3

Shrimp or chicken quesadilla	Under 150 lbs	Over 150 lbs
Tomato Salsa	2 tbsp	2 tbsp
Cooked shrimp or dices chicken	3 oz	4 oz
Low fat shredded cheese	¼ cup	¼ cup
Whole wheat tortilla	1 medium	1 large

Option 4
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 5
Grilled Chicken Salad with low fat dressing. Add your greens, tomatoes, cucumber, etc. This salad should fit in a 24 oz bowl.	4 - 6 oz chicken	6 - 8 oz

Remember to watch your serving size, not portion size, there is a difference. For example: a 33 oz bottle of water has 4 servings or 8 oz is a serving. If you order a steak at Longhorns and it’s an 8 oz., you would only eat half of it with a salad. A great measurement to gauge you portion size is the size of your fist, unless you have hands like Shaq. Hopefully, we are beginning to learn what to eat, eating smaller portions more often and avoiding roadblocks such as: added sugars, fried foods, eating to get full, overeating or not balancing out daily meal intake.

Chan and I want to personally thank you again for your participation in our first BODY CAMP. We are planning another camp which will start on JULY 11, 2011.

Thank You to BILL, who recently left the Plex and moved back home.

VIPS for the week

Reginald Elliot

Paulette Houston

Latisha Jones

Jackie Wyndon

Lauree McIntyre

Alexis Houston

Tesha Graham

Leanis Stewart

Tiffany Jackson

Bonita Coutee