TNT BODY
CAMP ---DECEMBER 2011
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. For those who attended our previous camps, 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.
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. I will have a updated meal plan posted before the start of camp December 1, 2011.
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 TNT Body Camp and
you life. Self motivation, commitment
and determination are essential concepts of your mind that are vital to your
success in our 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 4
classes per week for a total of 4 hours.
If my math is right, there are 168 hours in a week. The 4 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 4 of those
approximate 56 hours for those who attend all 4 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 TNT 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 4 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 TNT 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 your
inactivity for the three hours you are with us, but earlier in the blog I
talked about number of hours in 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. Are you attending 4 classes per week, What are you doing on your days off from class?
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.
GIVE YOURSELF THE GIFT OF FITNESS, IT KEEPS ON GIVING AND
GIVING.
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