BODY CAMP II
Last week we started on the second phase of BODY CAMP. The vision continues to change the lives of those who are willing to put in the work, overcome the pain and build confidence and a healthy lifestyle. We will continue to focus on the mind, body and meal plan. We are so excited about the campers who chose to come to our BODY CAMP II. For those who attended our initial camp, you can probably tell that our camp is PROGRESSIVE, ACTION PACKED and INTENSE. Our exercises will become increasingly more difficult as you proceed through body camp. Body Campers will move constantly in the action packed hour and from minute one to minute 60, our trainers will push you and help you to reach new levels in your fitness. You only get one life and one body, let's get the most out of it by giving our best during BODY CAMP II. It won't be easy, but it will be rewarding. If you are reading this blog, hopefully you have decided to read about the meal plans that are listed throughout the blog.
MIND
Your mind is the most important part of the body when it comes to achieving your fitness goals. Self motivation, my favorite type of motivation is rooted in your positive thoughts of self and achievement. Commitment is the promise you make to yourself that you will improve your body and your overall health. This is one of those promises that you make, keep and can be very proud of. Determination also known as the strength of your mind is another key component of success in Body Camp II and your life. Self motivation, commitment and determination are essential concepts of your mind that are vital to your success in life and body camp. We will challenge you, and if you are motivated you get results and keep coming back for more and more. If you have the WILL, we WILL show you the WAY to that improved body. If you think about it, feeling great, being fit, being healthy all start in your mind. YOU HAVE TO GET YOUR MIND RIGHT FIRST. The BODY will FOLLOW.
BODY
All of us should know the weekly schedule and how we work that body in BODY CAMP. Most of the Body Campers will attend 3 classes per week for a total of 3 hours. If my math is right, there are 168 hours in a week. The 3 hours we spend in the gym is important, however, it's a very small percent of those 168 hours we all have available to us. We will eliminate the 112 hours we spend working and resting, (8 hours each for week). That leaves us with 56 hours to do some things we enjoy and improving our health should be at the top of the list. I've already accounted for 3 of those approximate 56 hours for those who attend all 3 classes of camp per week, but truthfully that isn't enough time to make the change we all want from our bodies. We will need to use some of that free time we have to do a walk/run or do some strength training in addition to Body Camp. Basically, you need to not only do the Body Camp class, but also continue to do some things at home to improve you overall fitness. First, you have to get your mind right, then you have to attend the 3 classes per week and workout at home too, WOW. What you put in, is what you will get out, proud to hear several of Body campers say they went running on their off days or did some core work or some strength training. It's paying off, because we see the improvement in your participation and energy you bring to the camp. We have campers asking to go running, or wanting to go harder in class, and believe me, that's contagious. Iron sharpens iron, we are in this BODY CAMP to help each other. Next comes the meal planning.
MEAL PLAN
The majority of the campers who have signed up for classes have stated that they would like to lose weight and inches. Our workout is designed to assist you in those areas when combined with a healthy meal plan. It's not JUST the workouts, guys, you also have to watch what you EAT. It's been said that even the best trainer can't beat poor eating habits. All that means is, we can train you, do the cardio, strength training, resistance training etc, but if you continue to eat poorly, those poor eating habits will win every time, not the training. When poor eating habits win, you lose confidence but gain weight, any way you add that up its a loss. For the majority of us, poor eating habits along with a sedentary lifestyle has lead to weight gain. Body Camp classes will assist you with eliminating your inactivity for the three hours you are with us, but earlier in the blog I talked about the other 165 hours left in the week. I will reiterate the importance of you also being active and working out on the days off from the camp. Furthermore, you have to do some meal planning, which is very important for the success of you overall fitness. It may require you to get up earlier to prepare all of your meals for the day in the morning or may you're a night owl and can stay up late cooking. Whatever fits you, just do it. If you fail to plan, you plan to FAIL. Meal Planning takes time and thinking ahead as well as following through with your plan. Hopefully, you will remember some of these tips when you do your meal planning this week.
1. Drink water
2. Serving size not portion size, there is a difference.
3. Read your labels on all foods for daily values
4. Follow the schedule of eating smaller meals and snacks every 2 to 3 hours
5. Balance your meal/caloric intake throughout the day, don't eat just one meal for 1500 calories for example, split those calories into 3 small meals and 2 snacks.
6. Protein helps your muscles recovery and also helps to build muscle. It's very important to take protein after your workout.
7. Did you take a multi vitamin?
8. Time and consistency changes your body
9. Self Motivation
10. Commitment and determination
Here's a list of foods to consider that could assist you with weight loss and fat burning.
Low-Fat Dairy
According to a 2004 research study conducted by Professor Michael Zemel at the University of Tennessee in Knoxville, a diet with low-fat dairy, combined with calorie restriction, was found to nearly double the rate of weight and fat loss. The findings suggest that dairy and calcium help burn belly fat while strengthening your bones.
Eggs
Eggs contain vitamin B12, a vitamin related to the ability to break down fat cells. Flat-Stomach-Exercises.com says that eggs are also high in protein, which helps curb your appetite by making you feel full longer. Consider eating egg whites to reduce your overall cholesterol intake.
Oatmeal
Oatmeal contains soluble fiber that helps flush bad digestive acids out of your system, allowing you to feel full longer. This helps fight the temptation of overeating. Eat oatmeal that is unsweetened and unflavored. Other benefits associated with oatmeal include lowering blood cholesterol as well as the risk for colon cancer and heart disease.
Citrus Fruits
Eat citrus fruits such as lemons, oranges, grapefruit or tangerines. According to FatFreeKitchen.com, these fruits are rich in vitamin C, which helps the body speed up the ability to burn fat by diluting the fat and stimulating the carnitine amino acid.
Berries
Berries, such as blueberries, raspberries or strawberries, contain pectin that releases fat tissue from fat cells. According to Gary Stoner, a professor at Ohio State University, berries have been linked to reducing the risk for cancers
Bananas
Eat bananas for the potassium. Each banana contains approximately 450 mg of potassium that supplies about 25 percent of your recommended daily amount of potassium. The potassium boosts your metabolism--the ability to burn calories and fat--and helps regulate your body's water balance.
Apples
Apples contain antioxidants and pectin that helps burn belly fat. FatFreeKitchen.com says that the pectin restricts the body's ability to absorb fat into the cells while the antioxidants prevent metabolic syndrome---a condition that results in excess belly fat.
Garlic
Consume garlic as a natural antibiotic and blood sugar regulator. By controlling blood sugar and insulin level, your body can maximize fat burning for energy, resulting in reduced belly fat. Garlic is also a thermogenic that boosts metabolism.
Asparagus
Asparagus has a natural fluid flushing effect on the body that promotes the breakdown of fat cells. It also provides vitamins A and C that speeds up the process of burning fat.
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