Make This The Best Year Ever!!
by Tracey Rodriguez, Ladies Fitness Boot Camp
Well it is that time of the year AGAIN, New Years RESOLUTIONS!!! Many people look at their health at this time of the year. If you vow to LOSE WEIGHT this year, these ideas might help your weight loss efforts.
• Set your GOALS! - Something that is specific, realistic & measurable.
• Keep a food journal - We all seem to be more aware of what we are putting in our mouth if we have to write it down.
• Grocery shop with a list - do not shop when you are hungry.
• Eat from a smaller plate - this will help you if you like to see your plate full.
• Put your utensil down & take a drink after every bite - It takes about 20 minutes for your brain to register that you are fed, so this will slow your eating up and you will feel more satisfied with less food.
• Exercise more - get yourself a pedometer. Your first goal should be to get in 10,000 steps a day.
We hope these ideas help you!! Have a Happy New Year!!
Tracey :)
http://www.3phasedietdeck.com
http://www.onlinefitnessbootcamp.com
http://www.ladiesfitnessbootcamp.com
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Hey Ladies,
Wow we are 6 days away from Christmas, can you believe it:) I finally TODAY did my shopping and I still have not done the Christmas Cards, that is on tomorrows list...lol:) Well I search the great web today and I came accross something interesting. There has been so much contoversy on the ephedra craze from a few years ago when Phem, Phem was on the market. Well now adays you may have seen the Medi clinics and the Vit B 12 shots, well they also are using a form of Ephedra that is still available in the market. I was shocked but the bottom line is, it works. I have a friend that has been overweight for the last 10 years that I have know her and she has been seeing a doctor doing the Vit B 12 hots and the Ephedra. Well she spends $400 a month for this, a little out of MOST budgets... So anyways I came accross this f.ree sample and wanted to pass it on to you:) Let me know what you think, if you decide to do it:) Here is the email I got:
Have and AWESOME day:) Remember it is a Holiday, not an HoliMONTH.....LOL
Tracey:)
www.3phasedietdeck.com
_____________________________________________________________________________
Get your FREE sample of Ephedra Hoodia Fusion
The Latest and greatest technology for Fat Loss
- Burn calories with patented fat burner
- Curb your Appetite
- Boost Energy
- Fell Full Faster
The Power of Hoodia and Ephedra combined!
Hurry while supplies of our samples last!
http://www.lynxtrack.com/afclick.php?o=7771&b=2tysx4my&p=35170&l=1&c=61367
2008 Fusion Labs. 73 Greentree Dr. #60, Dover DE 19904. All Rights Reserved. Terms & Conditions - Privacy Policy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Individual results may vary.
This email was sent in response to your request for more information. If you received this email by mistake, please point your browser to http://optout.fusiontracker.com/ or send your request in writing to: Fusion Labs 73 Greentree Dr. #60, Dover DE 19904
Wow we are 6 days away from Christmas, can you believe it:) I finally TODAY did my shopping and I still have not done the Christmas Cards, that is on tomorrows list...lol:) Well I search the great web today and I came accross something interesting. There has been so much contoversy on the ephedra craze from a few years ago when Phem, Phem was on the market. Well now adays you may have seen the Medi clinics and the Vit B 12 shots, well they also are using a form of Ephedra that is still available in the market. I was shocked but the bottom line is, it works. I have a friend that has been overweight for the last 10 years that I have know her and she has been seeing a doctor doing the Vit B 12 hots and the Ephedra. Well she spends $400 a month for this, a little out of MOST budgets... So anyways I came accross this f.ree sample and wanted to pass it on to you:) Let me know what you think, if you decide to do it:) Here is the email I got:
Have and AWESOME day:) Remember it is a Holiday, not an HoliMONTH.....LOL
Tracey:)
www.3phasedietdeck.com
_____________________________________________________________________________
Get your FREE sample of Ephedra Hoodia Fusion
The Latest and greatest technology for Fat Loss
- Burn calories with patented fat burner
- Curb your Appetite
- Boost Energy
- Fell Full Faster
The Power of Hoodia and Ephedra combined!
Hurry while supplies of our samples last!
http://www.lynxtrack.com/afclick.php?o=7771&b=2tysx4my&p=35170&l=1&c=61367
2008 Fusion Labs. 73 Greentree Dr. #60, Dover DE 19904. All Rights Reserved. Terms & Conditions - Privacy Policy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Individual results may vary.
This email was sent in response to your request for more information. If you received this email by mistake, please point your browser to http://optout.fusiontracker.com/ or send your request in writing to: Fusion Labs 73 Greentree Dr. #60, Dover DE 19904
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Hey Ladies,
I came across this interesting press release while doing my investigating for you on all the new trends and information out there for you:) It caught my eye. I am not big on the pill taking but this looks pretty good:) I thought you some of you might try it out:) Make sure to comment on our post to let us know how these offers are doing for you. I am searching hard to find the best and most INTERESTING stuff out there for ya:) Enjoy and pass on to your friends:)
Tracey:)
www.Fit-NOW-Girl.com
_____________________________________________________________________
Press Release: Arvada, CO, May 01, 2008
A research-based supplement company (GNS), is recruiting participants
between the ages of 18 and 69 for a local marketing study.
In an odd twist of events, their last test group, a group ofself-proclaimed
"desperate housewives" were recruited to try the new 'Slim Seduction'
pill which they quickly renamed "the passion pill", as it unexpectedly caused
a sizzling, new spark in their love lives!!
Not only had the group had lost an extraordinary amount of fat, they had
even some very unwanted cellulite from their lower bodies and bellies.
With over 57 scientific studies indicating that Slim-Seduction's individual
ingredients act to accelerate the burning of body fat (including cellulite),
and zapping cravings. The researchers were not surprised at the fat-loss,
but they were amazed by the increased "libido".
Now researchers want even more proof that Slim Seduction works as quickly
in the real world as its ingredients do in the laboratory, and the astonishing
initial tests.
More feedback is needed and if you qualify, you will receive a 30-Day Supply
so you can participate in this important testing.
Participation is being limited, so you must act now.
Click Here to view Before & After Photos
http://www.lynxtrack.com/afclick.php?o=7911&b=7m8452mp&p=35170&l=1&c=63443
To unsubscribe from this entire list, please scroll to the bottom.
If you want to unsubscribe only from this particular notice from
GNS, visit the link immediately below
http://www.gns-mail.com?sub
GNS Inc.
12650 W. 64th Avenue #157
Arvada, CO 80004
I came across this interesting press release while doing my investigating for you on all the new trends and information out there for you:) It caught my eye. I am not big on the pill taking but this looks pretty good:) I thought you some of you might try it out:) Make sure to comment on our post to let us know how these offers are doing for you. I am searching hard to find the best and most INTERESTING stuff out there for ya:) Enjoy and pass on to your friends:)
Tracey:)
www.Fit-NOW-Girl.com
_____________________________________________________________________
Press Release: Arvada, CO, May 01, 2008
A research-based supplement company (GNS), is recruiting participants
between the ages of 18 and 69 for a local marketing study.
In an odd twist of events, their last test group, a group ofself-proclaimed
"desperate housewives" were recruited to try the new 'Slim Seduction'
pill which they quickly renamed "the passion pill", as it unexpectedly caused
a sizzling, new spark in their love lives!!
Not only had the group had lost an extraordinary amount of fat, they had
even some very unwanted cellulite from their lower bodies and bellies.
With over 57 scientific studies indicating that Slim-Seduction's individual
ingredients act to accelerate the burning of body fat (including cellulite),
and zapping cravings. The researchers were not surprised at the fat-loss,
but they were amazed by the increased "libido".
Now researchers want even more proof that Slim Seduction works as quickly
in the real world as its ingredients do in the laboratory, and the astonishing
initial tests.
More feedback is needed and if you qualify, you will receive a 30-Day Supply
so you can participate in this important testing.
Participation is being limited, so you must act now.
Click Here to view Before & After Photos
http://www.lynxtrack.com/afclick.php?o=7911&b=7m8452mp&p=35170&l=1&c=63443
To unsubscribe from this entire list, please scroll to the bottom.
If you want to unsubscribe only from this particular notice from
GNS, visit the link immediately below
http://www.gns-mail.com?sub
GNS Inc.
12650 W. 64th Avenue #157
Arvada, CO 80004
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I have found a new secret and I will be getting you lots of free trials on things in the health and fitness industry. Here is the first one for you and it sounds awesome. I am going to try it:)
Enjoy:)
Tracey:)
http://www.3phasedietdeck.com
Enjoy:)
Tracey:)
http://www.3phasedietdeck.com
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DON'T MISS THIS....
You are invited to attend a . . .
FREE
Natural Health Seminar
A Simple and Natural Approach to Prevention & Wellness
Learn how the foods you eat affect your health and how to optimize your health.
Learn valuable information on:How to cleanse your body's system of the toxins that make you age
How to maintain joint flexibility to stay active longer
How to maintain proper circulation and enhance cell vitality
How to improve skin elasticity and smoothness
How to gain back youthful energy
How to fight heart disease: today's #1 KILLER!
What causes indigestion and heartburn, and how to prevent it
The best way to fight osteoporosis
How to fight premature aging
How to get that youthful muscle and tone back
To be presented on:
Friday, December 12, 2008
6:30 p.m.
Located at:
Alpha Group Administrators
11070 N. 24th Ave.
Phoenix, AZ 85029
Space is limited so if you would like to attend, please email me at ladiesbootcamp@yahoo.com and I will hold your spot for you and any guest you like to bring:)
You are invited to attend a . . .
FREE
Natural Health Seminar
A Simple and Natural Approach to Prevention & Wellness
Learn how the foods you eat affect your health and how to optimize your health.
Learn valuable information on:How to cleanse your body's system of the toxins that make you age
How to maintain joint flexibility to stay active longer
How to maintain proper circulation and enhance cell vitality
How to improve skin elasticity and smoothness
How to gain back youthful energy
How to fight heart disease: today's #1 KILLER!
What causes indigestion and heartburn, and how to prevent it
The best way to fight osteoporosis
How to fight premature aging
How to get that youthful muscle and tone back
To be presented on:
Friday, December 12, 2008
6:30 p.m.
Located at:
Alpha Group Administrators
11070 N. 24th Ave.
Phoenix, AZ 85029
Space is limited so if you would like to attend, please email me at ladiesbootcamp@yahoo.com and I will hold your spot for you and any guest you like to bring:)
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Hey Guys,
WOW, this year has gone by fast. During this Thanksgiving Holiday, I have been thinking about ALL that I am thankful for during the smooth and not so smooth times. I am most Thankful for my God and the path he has put me on and next would be my family and my health. I am also very thankful to have been given a wisdom of information that has helped so many people like you, and also I am thankful for YOU. I THANK YOU for believing in me and what I have to offer you. I THANK YOU for being on my list and reading my stories and giving me feedback. I THANK YOU for always looking at what I have to offer you and I THANK YOU for being a part of my life and making my life that much better. So THANK YOU and have a very Happy Thanksgiving!!!
Take the time this week to really reflect on your gifts that you have been given and how YOU touch so many lives and HOW blessed we ALL really are....
Sometimes when times are tuff is when you really need to take a deep breath and look at the positive. We live an AWESOME life and we need to remember that every now and then:)
Remember to eat really good over the next few days and fallow your 3 Phase dietDECK cards to the tee and just enjoy yourself on Thanksgiving. Get back on track on friday and over the weekend. DO NOT BEAT YOURSELF UP.... Stay strong and just know that we are here to support you and help you reach that goal you have:)
Happy Thanksgiving..
Tracey:)
www.3phasedietdeck.com
WOW, this year has gone by fast. During this Thanksgiving Holiday, I have been thinking about ALL that I am thankful for during the smooth and not so smooth times. I am most Thankful for my God and the path he has put me on and next would be my family and my health. I am also very thankful to have been given a wisdom of information that has helped so many people like you, and also I am thankful for YOU. I THANK YOU for believing in me and what I have to offer you. I THANK YOU for being on my list and reading my stories and giving me feedback. I THANK YOU for always looking at what I have to offer you and I THANK YOU for being a part of my life and making my life that much better. So THANK YOU and have a very Happy Thanksgiving!!!
Take the time this week to really reflect on your gifts that you have been given and how YOU touch so many lives and HOW blessed we ALL really are....
Sometimes when times are tuff is when you really need to take a deep breath and look at the positive. We live an AWESOME life and we need to remember that every now and then:)
Remember to eat really good over the next few days and fallow your 3 Phase dietDECK cards to the tee and just enjoy yourself on Thanksgiving. Get back on track on friday and over the weekend. DO NOT BEAT YOURSELF UP.... Stay strong and just know that we are here to support you and help you reach that goal you have:)
Happy Thanksgiving..
Tracey:)
www.3phasedietdeck.com
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Hey Guys,
ARE YOU READY TO GET BUSY... WOW, I am. I have been using the 3 Phase dietDECK now for the 2 weeks and I feel AWESOME. My cloths are getting loose (again) and I just feel great. It has been so easy to do. But enough about me, I want to here from you. We are going to put together a bunch of Healthy choices for you so that you can get thru the holidays and feel AWESOME about it and not afraid to eat. If you have a meal idea that fits into this plan, please post a comment on the blog so that everyone can see it and I will feature them. Please put what cards they would need to pull for the meal. I am really excited about this and I think if everyone gives their ideas we will have a huge list:) That would be awesome and so helpful to so many people:) Well here we go and here is mine for now, I will add more later:):
YUMMY sunrise sandwich:
wheat muffin 1/2 carb card
egg whites 1 protein card
lf cheese 1 dairy card
lf mayo 1 condiment card
Pizza Night: (4 pizzas)
2 wheat pita (cut open so you have 2 sides) 1 carb card
pizza sauce 1 condiment card
turkey peperoni 1 protein card
motz cheese 1 dairy card
Have an awesome day and remember "Lets get FIT NOW girls".....and boys...
Tracey:)
www.3phasedietdeck.com
ARE YOU READY TO GET BUSY... WOW, I am. I have been using the 3 Phase dietDECK now for the 2 weeks and I feel AWESOME. My cloths are getting loose (again) and I just feel great. It has been so easy to do. But enough about me, I want to here from you. We are going to put together a bunch of Healthy choices for you so that you can get thru the holidays and feel AWESOME about it and not afraid to eat. If you have a meal idea that fits into this plan, please post a comment on the blog so that everyone can see it and I will feature them. Please put what cards they would need to pull for the meal. I am really excited about this and I think if everyone gives their ideas we will have a huge list:) That would be awesome and so helpful to so many people:) Well here we go and here is mine for now, I will add more later:):
YUMMY sunrise sandwich:
wheat muffin 1/2 carb card
egg whites 1 protein card
lf cheese 1 dairy card
lf mayo 1 condiment card
Pizza Night: (4 pizzas)
2 wheat pita (cut open so you have 2 sides) 1 carb card
pizza sauce 1 condiment card
turkey peperoni 1 protein card
motz cheese 1 dairy card
Have an awesome day and remember "Lets get FIT NOW girls".....and boys...
Tracey:)
www.3phasedietdeck.com
For Immediate Release
Local Fitness Expert Donates Free Fitness Resources To World's Largest Health
and Fitness Gift Giving Bonanza
Local fitness expert Tracey Rodriguez today announced a very special invite to take part in the world's largest ever fitness information gift-giving, www.12daysoffitness.com where an estimated 500,000 people will benefit from the combined fitness expertise of over 250 personal trainers, physical therapists and nutritionists.
Tracey Rodriguez was chosen to represent Arizona from among thousands of fitness experts in recognition of her specialist knowledge in the area of Fitness Boot Camp and is expected to make quite an impact when she releases her latest ebook called Ultimate Fitness Boot Camp Workouts which is aimed at helping people to safely and rapidly enjoy a result driven outdoor workout.
Rodriguez said "The reason I created this ebook is because I believe that affective workouts has become a real problem to so many people who have tried all of the traditional approaches to outdoor workouts and yet still failed to achieve appreciable results. I wanted to give people a simple, straightforward, yet seriously effective means to having the best outdoor workout possible"
Rodriguez continued, "what makes the release of this ebook so special is that it's going to be part of a much bigger and impactful program as part of Dax Moy's '12 days of fitness' program where we anticipate that over 500,000 people will receive advice and help with achieving their health and fitness goals for 2009. To have been selected for such an important role within the project is a great honor indeed"
You can receive your own free copy of Tracey Rodriguez Ultimate Fitness Boot Camp Workouts and hundreds of others for free by visiting www.12daysoffitness.com and getting your name onto the gift list which will begin delivering fitness gifts worldwide from December 10th.
Contact Info:
Tracey Rodriguez
Ladies Fitness Boot Camps
623-451-6778
ladiesbootcamp@yahoo.com
www.ladiesfitnessbootcamp.com
Local Fitness Expert Donates Free Fitness Resources To World's Largest Health
and Fitness Gift Giving Bonanza
Local fitness expert Tracey Rodriguez today announced a very special invite to take part in the world's largest ever fitness information gift-giving, www.12daysoffitness.com where an estimated 500,000 people will benefit from the combined fitness expertise of over 250 personal trainers, physical therapists and nutritionists.
Tracey Rodriguez was chosen to represent Arizona from among thousands of fitness experts in recognition of her specialist knowledge in the area of Fitness Boot Camp and is expected to make quite an impact when she releases her latest ebook called Ultimate Fitness Boot Camp Workouts which is aimed at helping people to safely and rapidly enjoy a result driven outdoor workout.
Rodriguez said "The reason I created this ebook is because I believe that affective workouts has become a real problem to so many people who have tried all of the traditional approaches to outdoor workouts and yet still failed to achieve appreciable results. I wanted to give people a simple, straightforward, yet seriously effective means to having the best outdoor workout possible"
Rodriguez continued, "what makes the release of this ebook so special is that it's going to be part of a much bigger and impactful program as part of Dax Moy's '12 days of fitness' program where we anticipate that over 500,000 people will receive advice and help with achieving their health and fitness goals for 2009. To have been selected for such an important role within the project is a great honor indeed"
You can receive your own free copy of Tracey Rodriguez Ultimate Fitness Boot Camp Workouts and hundreds of others for free by visiting www.12daysoffitness.com and getting your name onto the gift list which will begin delivering fitness gifts worldwide from December 10th.
Contact Info:
Tracey Rodriguez
Ladies Fitness Boot Camps
623-451-6778
ladiesbootcamp@yahoo.com
www.ladiesfitnessbootcamp.com
Leading Fitness Experts Give The Gift Of Health To World With Biggest Ever Health and Fitness Giveaway This Festive Season
On Wednesday, December 10, Dax Moy and over 250 of the world's top fitness professionals will open the doors on the World’s largest ever health and fitness gift-giving, set to generate positive health for over 500,000 people this Christmas
The program, called ’12 days of fitness’ initially began when the UK's leading fitness professional, Dax Moy, wanted to express his gratitude to his clients and offered them a gift a day for 12 consecutive days as his twist of the 12 Days of Christmas.
Last year Moy shared this idea with fellow fitness professional Pat Rigsby and they expanded the 12 Days of Fitness to include not only their own clients but to the world at large and gave fitness gifts to over 200,000 people who signed up at the site at www.12daysoffitness.com.
This year, with the help of 250 of the world's top personal trainers, nutritionists, therapists and specialist fitness experts, the 12 days of fitness is set to become the biggest fitness gift giveaway in history with expected downloads of over 500,000 between the 10th and 22nd of December. "There’s never been another health event like this, where so many people stand to benefit from the expertise of true professionals for free” says Moy who has been working flat out to make this year’s 12 days a success.
“Fitness professionals from around the globe have contributed hundreds of e-books, reports, videos, meal plans and other free gifts in their hope of making 2009 the year that anyone, regardless or their location, financial situation or past failures, can finally reach their fitness goals and make those New Year's Resolutions a reality once and for all.”
Perhaps the best part of the 12 Days of Fitness giveaway is that regardless of a persons health or fitness goals, there are going to be gifts specifically designed to help them achieve success.
"We've received gifts designed for busy mom's, elite athletes, bodybuilders, back pain sufferers and pretty much anyone else you can imagine covering everything from fat loss to rehabilitation and everything in between.
There literally will be something for everyone this year and all of it free, making it, without a doubt, one of the most important gifts anyone will receive this year. After all, what’s more important than health?”
The 12 days of gift giving starts December 10th but those interested are urged to visit www.12daysoffitness.com right away to sign up for their free gifts.
Once enrolled, participants will get a daily email telling them how to access each of the new gifts that are being added each day as well as a reminder on how to access previous gifts.
To guarantee a healthy start to 2009, simply visit www.12daysoffitness.com today.
This is an awesome deal for f.ree:)
Tracey:)
www.3phasedietdeck.com
On Wednesday, December 10, Dax Moy and over 250 of the world's top fitness professionals will open the doors on the World’s largest ever health and fitness gift-giving, set to generate positive health for over 500,000 people this Christmas
The program, called ’12 days of fitness’ initially began when the UK's leading fitness professional, Dax Moy, wanted to express his gratitude to his clients and offered them a gift a day for 12 consecutive days as his twist of the 12 Days of Christmas.
Last year Moy shared this idea with fellow fitness professional Pat Rigsby and they expanded the 12 Days of Fitness to include not only their own clients but to the world at large and gave fitness gifts to over 200,000 people who signed up at the site at www.12daysoffitness.com.
This year, with the help of 250 of the world's top personal trainers, nutritionists, therapists and specialist fitness experts, the 12 days of fitness is set to become the biggest fitness gift giveaway in history with expected downloads of over 500,000 between the 10th and 22nd of December. "There’s never been another health event like this, where so many people stand to benefit from the expertise of true professionals for free” says Moy who has been working flat out to make this year’s 12 days a success.
“Fitness professionals from around the globe have contributed hundreds of e-books, reports, videos, meal plans and other free gifts in their hope of making 2009 the year that anyone, regardless or their location, financial situation or past failures, can finally reach their fitness goals and make those New Year's Resolutions a reality once and for all.”
Perhaps the best part of the 12 Days of Fitness giveaway is that regardless of a persons health or fitness goals, there are going to be gifts specifically designed to help them achieve success.
"We've received gifts designed for busy mom's, elite athletes, bodybuilders, back pain sufferers and pretty much anyone else you can imagine covering everything from fat loss to rehabilitation and everything in between.
There literally will be something for everyone this year and all of it free, making it, without a doubt, one of the most important gifts anyone will receive this year. After all, what’s more important than health?”
The 12 days of gift giving starts December 10th but those interested are urged to visit www.12daysoffitness.com right away to sign up for their free gifts.
Once enrolled, participants will get a daily email telling them how to access each of the new gifts that are being added each day as well as a reminder on how to access previous gifts.
To guarantee a healthy start to 2009, simply visit www.12daysoffitness.com today.
This is an awesome deal for f.ree:)
Tracey:)
www.3phasedietdeck.com
Beat The Holiday Bulge: 8 Simple Strategies to Avoid Gaining Fat From Thanksgiving "till Christmas."
In the Fit-NOW kind of way, I want to give you tips on how to keep on track. We ALL want to get FIT-NOW RIGHT?... so take these ideas and USE THEM:)
1. Make sure that you are working out no less then 3 days per week for 30 min.
2. Offer to bring a dish for Thanksgiving or Christmas and make it a HEALTHY favorite. Take one of your favorite dishes and substitute healthy ingredients where you can. This way you can still enjoy and not feel guilty.
3. Drink a HUGE glass of water prior to your meals.
4. Eat a SMALL portion of everything you really want. This way you will enjoy it without overdoing it.
5. Eat really good 6 days of the week and allow yourself a free day so that you do not feel guilty and self sabotage yourself.
6. If people are bringing in goodies for you throughout the week, take a piece and save it for your free day.
7. After each bite, take a drink of water. This will keep you feeling satisfied
8. DO NOT BEAT YOURSELF UP. If you indulge in a meal, just take a deep breath, say to yourself you screwed up and eat better the next meal. You can do this:)
Lets get Fit-NOW-Girls:)......
Tracey:)
www.Fit-NOW-Girl.com
www.3phasedietdeck.com
In the Fit-NOW kind of way, I want to give you tips on how to keep on track. We ALL want to get FIT-NOW RIGHT?... so take these ideas and USE THEM:)
1. Make sure that you are working out no less then 3 days per week for 30 min.
2. Offer to bring a dish for Thanksgiving or Christmas and make it a HEALTHY favorite. Take one of your favorite dishes and substitute healthy ingredients where you can. This way you can still enjoy and not feel guilty.
3. Drink a HUGE glass of water prior to your meals.
4. Eat a SMALL portion of everything you really want. This way you will enjoy it without overdoing it.
5. Eat really good 6 days of the week and allow yourself a free day so that you do not feel guilty and self sabotage yourself.
6. If people are bringing in goodies for you throughout the week, take a piece and save it for your free day.
7. After each bite, take a drink of water. This will keep you feeling satisfied
8. DO NOT BEAT YOURSELF UP. If you indulge in a meal, just take a deep breath, say to yourself you screwed up and eat better the next meal. You can do this:)
Lets get Fit-NOW-Girls:)......
Tracey:)
www.Fit-NOW-Girl.com
www.3phasedietdeck.com
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After more then a year of blog post, we have decided to change the format of this blog to go along with our long awaited Nutritional Tool the 3 Phase dietDECK. We have renamed this blog the Fit-NOW-Girl.com blog and I will be posting weekly on all the latest trends in the health and fitness industry, giving tons of ideas to go along with our 3 phase dietDECK and just keeping you motivated:) The cards are just going out today and as I get questions on them, I will be posting them on here. Please post your comments so it can help guide me in the direction that you would like to see this blog go:) Thanks for all your support and help. I look forward to this new beginning:)
Tracey:)
www.3phasedietdeck.com
Tracey:)
www.3phasedietdeck.com
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Hey Ladies,
We are giving you some more FREE classes to bring awareness to Breast Cancer. This month is the National Breast Cancer Awareness Month and we need to put the message out there of how important it is to do our regular check ups and to be healthy. That is what our message is:) Right now we will have one in Litchfield Park and another boot camp class in Peoria. Please look on the website for the locations and times for these free camps. Donations will be given to the 3 day BC walk. We hope to see you at one of these free boot camps.
Tracey:)
We are giving you some more FREE classes to bring awareness to Breast Cancer. This month is the National Breast Cancer Awareness Month and we need to put the message out there of how important it is to do our regular check ups and to be healthy. That is what our message is:) Right now we will have one in Litchfield Park and another boot camp class in Peoria. Please look on the website for the locations and times for these free camps. Donations will be given to the 3 day BC walk. We hope to see you at one of these free boot camps.
Tracey:)
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peoria,
phoenix,
surprise,
waddell,
wickenburg
Are your ready to see the change?? I am so excited about everything that is coming down the pipe for you guys,from tons of new boot camp workouts, to our brand new nutrition program and the 3 Phase dietDECK and the projects to help you change from the inside out:) This is going to be the new fitness boot camp that will change your life even more so then it already has:)
ARE YOU READY??
I ASKED, ARE YOU READY??
YOUR NOT LOUD ENOUGH, ARE YOU READY??
THEN LETS DO IT!!!!
Tracey:)
ARE YOU READY??
I ASKED, ARE YOU READY??
YOUR NOT LOUD ENOUGH, ARE YOU READY??
THEN LETS DO IT!!!!
Tracey:)
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Boot Camp,
Bootcamp,
buckeye,
Diet,
Exercise,
Fitness,
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glendale,
litchfield park,
peoria,
Personal Trainer,
phoenix,
waddell,
wickenburg
F.RE.E BOOT CAMP CLASSES for National Women's Health and Fit Day Sat 9/20 at 7am.
These are the locations we have currently set up:
Litchfield Park - at Turtle Park (Wigwam Blvd and Indian School Rd)
Buckeye - in Verrado at its normal location
Wickenburg - at its normal location
Come on out for a fr.ee class and bring all your friends and family. They will sign waivers there or go to the web page to sign a waiver on line. (under special events)
Bring the following items:
*Towel or mat to go on ground
*Plenty of water
We Hope To See You There!!
These are the locations we have currently set up:
Litchfield Park - at Turtle Park (Wigwam Blvd and Indian School Rd)
Buckeye - in Verrado at its normal location
Wickenburg - at its normal location
Come on out for a fr.ee class and bring all your friends and family. They will sign waivers there or go to the web page to sign a waiver on line. (under special events)
Bring the following items:
*Towel or mat to go on ground
*Plenty of water
We Hope To See You There!!
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Labels:
Boot Camp,
Bootcamp,
buckeye,
Exercise,
Fitness,
Fitness Boot Camp,
Fitness Trainer,
peoria,
phoenix,
surprise,
waddell,
wickenburg
Hey,
We have NEW classes starting on Tuesday 9/2 in:
North Phoenix
Waddell/W. Surprise
Peoria/E. Surprise
** ALL programs will now INCLUDE a nutrition program for F.R.E.E. with any class you are in.
Now is the time to get in shape for the Holidays. We also have some great discount programs that you might qualify for.
SPECIAL SCHOLARSHIP PROGRAMS-
(if you qualify in these groups, you will put the promo code on the payment page when asked)
SINGLE MOM PROGRAM - $50 for class (if you bring in under $30,000 per year)- promo code "mom" (pick the option 1)
MILITARY DISCOUNT - 50% off option 1 or 2 (currently in military) promo code "freedom"
TEACHERS DISCOUNT - 50% off option 1 or 2 - promo code "teacher"
STUDENT DISCOUNT - 50% off option 1 or 2 - promo code "student"
Register now http://www.ladiesfitnessbootcamp.com
Tracey:)
http://www.ladiesfitnessbootcamp.com
We have NEW classes starting on Tuesday 9/2 in:
North Phoenix
Waddell/W. Surprise
Peoria/E. Surprise
** ALL programs will now INCLUDE a nutrition program for F.R.E.E. with any class you are in.
Now is the time to get in shape for the Holidays. We also have some great discount programs that you might qualify for.
SPECIAL SCHOLARSHIP PROGRAMS-
(if you qualify in these groups, you will put the promo code on the payment page when asked)
SINGLE MOM PROGRAM - $50 for class (if you bring in under $30,000 per year)- promo code "mom" (pick the option 1)
MILITARY DISCOUNT - 50% off option 1 or 2 (currently in military) promo code "freedom"
TEACHERS DISCOUNT - 50% off option 1 or 2 - promo code "teacher"
STUDENT DISCOUNT - 50% off option 1 or 2 - promo code "student"
Register now http://www.ladiesfitnessbootcamp.com
Tracey:)
http://www.ladiesfitnessbootcamp.com
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Labels:
Boot Camp,
buckeye,
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Exercise,
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phoenix,
surprise,
waddell,
wickenburg
EVERY MORNING, NOON AND NIGHT, in gyms across America, you can hear the sound of a low but persistent rumble. Listen carefully and, in between the whir of the treadmill and the clank of weight plates, your ears will pick it up: the clamor of empty stomachs crying out for food.
Some people just don't have time to eat in reasonable proximity to their workout, but others deliberately go without food. "One client told me she believed she'd burn more fat by exercising on an empty stomach," reports Anne-Marie Nocton, RD, a sports nutritionist in Knoxville, Tenn. "Her reasoning was that if no food was available for fuel, her body would tap into its fat reserves."
Well, yes ... but there's a whole lot more to the story than that. As it turns out, if your goal is to maximize your workout and get (or maintain) a lean body, eating, not starving, is your best strategy. Here's what you need to know to prevent the empty stomach blues.
HOW FOOD FUELS YOU
Although your body burns some stored fat when you exercise, its main fuel is carbohydrate that's been stored in the muscles and liver in the form of glycogen. When your glycogen stores are depleted, your body will indeed tap more of its fat reserves, just as Nocton's client anticipated--but at what price? Without readily available fuel, you're not likely to feel too energetic. "And you won't burn more of anything if you can't muster the enthusiasm to master your toughest sets," says Nocton. "On the other hand, if you eat before exercise, whether it's a large meal several hours in advance or a small snack only minutes ahead of time, you'll have the extra oomph you need for an energetic and effective workout."
Here's the reason: Before carbohydrate is tucked away in your muscles and liver as glycogen, it enters your bloodstream in the form of glucose (also called blood sugar), a readily available source of energy that helps perk you up when you're feeling hungry and fatigued. If the glycogen stored in your muscles and liver is low, your body can rely on glucose for fuel; if you already have a fair amount of stored glycogen, your body will use the glucose as a secondary source of energy and spare the glycogen. "It means that you have two sources of fuel as opposed to one, so you can last a lot longer," says Jackie Berning, RD, a sports nutritionist and assistant professor in the department of biology at the University of Colorado at Colorado Springs.
Something else you should consider is that the muscles and liver can only store so much glycogen. It's important to "top off" your reserves fairly often, even if you haven't been doing much: During a long night's sleep, the body depletes as much as 80 percent of the glycogen stored in the liver. "That's why eating a little something before you exercise in the morning can really help," says Nocton. Moreover, it doesn't take long to deplete stored glycogen during exercise, and it gets used up even faster when the weather is warm. "If you're playing an intense tennis match without having eaten and it's warm outside, it may take only 30 to 40 minutes before you deplete your glycogen," says Berning. Eating before a match will not only help you last a lot longer, it will also help settle the gastric juices that make your stomach growl and ward off the feelings of lightheadness and fatigue that can make it difficult to perform well.
WHAT TO EAT WHEN
Naturally, the fact that you shouldn't exercise on an empty stomach doesn't mean that you should eat a three-course meal 10 minutes before hitting the gym. In general, the closer you get to your workout start time, the fewer calories you should eat. The nutrients that make up those calories should also shift. Because it takes the body four to six hours to digest fat, about three hours to digest protein and about two hours to digest carbohydrates, it's important to winnow down the protein and fat content of your meal or snack as you get closer to exercise. "You're not going to want to eat a plate of french fries two hours before working out, because the blood is going to rush to your stomach to digest that while it's also trying to rush to your exercising muscles," says Berning. "In the end, it doesn't do a very good job of either one."
So, here are a few rules of thumb to follow: If your workout is four hours away, eat a regular meal that combines protein, fat and carbohydrates, then have a small carbohydrate-rich snack closer to your exercise session to tide you over. Three hours before working out, make it a smaller meal and lighten up a bit on the protein and fat. Thirty to 90 minutes before exercise, have a snack of easily digested carbohydrates (see below). If you only have the 15 minutes between, say, leaving your office and hitting the gym to grab something, go for a sports drink or a few Saltines. Also keep in mind that while eating high-fiber foods is important for good health, they're best eaten after or long before exercise, since they can cause bloating and other annoyances that will make you feel uncomfortable when working out.
Finally, be aware that finding what works perfectly for you might take some trial and error. Some people find that certain foods and beverages eaten close to exercise are troublesome, while others find that they can eat a big meal and work out an hour later with no problem at all. So do a little experimenting, but at least (and we hate to sound like your mother) eat something!
Tracey:)
www.ladiesfitnessbootcamp.com
Some people just don't have time to eat in reasonable proximity to their workout, but others deliberately go without food. "One client told me she believed she'd burn more fat by exercising on an empty stomach," reports Anne-Marie Nocton, RD, a sports nutritionist in Knoxville, Tenn. "Her reasoning was that if no food was available for fuel, her body would tap into its fat reserves."
Well, yes ... but there's a whole lot more to the story than that. As it turns out, if your goal is to maximize your workout and get (or maintain) a lean body, eating, not starving, is your best strategy. Here's what you need to know to prevent the empty stomach blues.
HOW FOOD FUELS YOU
Although your body burns some stored fat when you exercise, its main fuel is carbohydrate that's been stored in the muscles and liver in the form of glycogen. When your glycogen stores are depleted, your body will indeed tap more of its fat reserves, just as Nocton's client anticipated--but at what price? Without readily available fuel, you're not likely to feel too energetic. "And you won't burn more of anything if you can't muster the enthusiasm to master your toughest sets," says Nocton. "On the other hand, if you eat before exercise, whether it's a large meal several hours in advance or a small snack only minutes ahead of time, you'll have the extra oomph you need for an energetic and effective workout."
Here's the reason: Before carbohydrate is tucked away in your muscles and liver as glycogen, it enters your bloodstream in the form of glucose (also called blood sugar), a readily available source of energy that helps perk you up when you're feeling hungry and fatigued. If the glycogen stored in your muscles and liver is low, your body can rely on glucose for fuel; if you already have a fair amount of stored glycogen, your body will use the glucose as a secondary source of energy and spare the glycogen. "It means that you have two sources of fuel as opposed to one, so you can last a lot longer," says Jackie Berning, RD, a sports nutritionist and assistant professor in the department of biology at the University of Colorado at Colorado Springs.
Something else you should consider is that the muscles and liver can only store so much glycogen. It's important to "top off" your reserves fairly often, even if you haven't been doing much: During a long night's sleep, the body depletes as much as 80 percent of the glycogen stored in the liver. "That's why eating a little something before you exercise in the morning can really help," says Nocton. Moreover, it doesn't take long to deplete stored glycogen during exercise, and it gets used up even faster when the weather is warm. "If you're playing an intense tennis match without having eaten and it's warm outside, it may take only 30 to 40 minutes before you deplete your glycogen," says Berning. Eating before a match will not only help you last a lot longer, it will also help settle the gastric juices that make your stomach growl and ward off the feelings of lightheadness and fatigue that can make it difficult to perform well.
WHAT TO EAT WHEN
Naturally, the fact that you shouldn't exercise on an empty stomach doesn't mean that you should eat a three-course meal 10 minutes before hitting the gym. In general, the closer you get to your workout start time, the fewer calories you should eat. The nutrients that make up those calories should also shift. Because it takes the body four to six hours to digest fat, about three hours to digest protein and about two hours to digest carbohydrates, it's important to winnow down the protein and fat content of your meal or snack as you get closer to exercise. "You're not going to want to eat a plate of french fries two hours before working out, because the blood is going to rush to your stomach to digest that while it's also trying to rush to your exercising muscles," says Berning. "In the end, it doesn't do a very good job of either one."
So, here are a few rules of thumb to follow: If your workout is four hours away, eat a regular meal that combines protein, fat and carbohydrates, then have a small carbohydrate-rich snack closer to your exercise session to tide you over. Three hours before working out, make it a smaller meal and lighten up a bit on the protein and fat. Thirty to 90 minutes before exercise, have a snack of easily digested carbohydrates (see below). If you only have the 15 minutes between, say, leaving your office and hitting the gym to grab something, go for a sports drink or a few Saltines. Also keep in mind that while eating high-fiber foods is important for good health, they're best eaten after or long before exercise, since they can cause bloating and other annoyances that will make you feel uncomfortable when working out.
Finally, be aware that finding what works perfectly for you might take some trial and error. Some people find that certain foods and beverages eaten close to exercise are troublesome, while others find that they can eat a big meal and work out an hour later with no problem at all. So do a little experimenting, but at least (and we hate to sound like your mother) eat something!
Tracey:)
www.ladiesfitnessbootcamp.com
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phoenix,
surprise,
waddell,
wickenburg
I had an email that I would like to share with you:
--------------------------------------------------------------------------
I signed up for this event but unfortunately did not wake up in time. I wanted to share this website with you because you may know a woman that might be uninsured or underinsured and is in need of free breast and cervical cancer screening. To see if they qualify they must call the American Cancer Society at 1-888-257-8502. The website also explains the eligibility income guidelines. I work for this granted funded program and I am a Maricopa County employee. Please contact me if you have additional questions.
http://www.maricopa.gov/Public_Health/Community/Women/HealthCheck/default.aspx
www.wellwomanhealthcheck.org
Thank you,
Celia Garcia
-------------------------------------------------------------------------------
I thought this was some great information for all the ladies in the ladies fitness boot camp world and beyond. Here is a video from our event as well:) Enjoy.
http://slideroll.com/?s=waah9h79
Tracey :)
www.ladiesfitnessbootcamp.com
--------------------------------------------------------------------------
I signed up for this event but unfortunately did not wake up in time. I wanted to share this website with you because you may know a woman that might be uninsured or underinsured and is in need of free breast and cervical cancer screening. To see if they qualify they must call the American Cancer Society at 1-888-257-8502. The website also explains the eligibility income guidelines. I work for this granted funded program and I am a Maricopa County employee. Please contact me if you have additional questions.
http://www.maricopa.gov/Public_Health/Community/Women/HealthCheck/default.aspx
www.wellwomanhealthcheck.org
Thank you,
Celia Garcia
-------------------------------------------------------------------------------
I thought this was some great information for all the ladies in the ladies fitness boot camp world and beyond. Here is a video from our event as well:) Enjoy.
http://slideroll.com/?s=waah9h79
Tracey :)
www.ladiesfitnessbootcamp.com
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buckeye,
Exercise,
Fitness Boot Camp,
Fitness Trainer,
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laveen,
litchfield park,
Nutrition,
peoria,
Personal Trainer,
phoenix,
surprise,
waddell,
wickenburg
www.ladiesfitnessbootcamp.com This past weekend we held out first annual Boot Camp for Breast Cancer event and it was a hit. We helped raise over $1200 during this boot camp event. The women were awesome and we even had a few men out there as well. We will be doing this boot camp event every year but it will be in April instead of June:) TOOOO hot.... Thanks to everyone that helped out and you can take a look at the photos at www.ladiesfitnessbootcamp.com :)
Tracey
Tracey
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wickenburg
www.ladiesfitnessbootcamp.com This is the 5th and last post on "Why the Scale Lies"!! If you have just started to read this BLOG then go to the Part 1 to read the entire thing. Ladies fitness boot camps want you to get the results you can and it is not determined by what is on the scale. Enjoy this last part:)
Robin Landis, author of "Body Fueling," compares fat and muscles to feathers and gold. One pound of fat is like a big fluffy, lumpy bunch of feathers, and one pound of muscle is small and valuable like a piece of gold. Obviously, you want to lose the dumpy, bulky feathers and keep the sleek beautiful gold. The problem with the scale is that it doesn't differentiate between the two. It can't tell you how much of your total body weight is lean tissue and how much is fat. There are several other measuring techniques that can accomplish this, although they vary in convenience, accuracy, and cost. Skin-fold calipers pinch and measure fat folds at various locations on the body, hydrostatic (or underwater) weighing involves exhaling all of the air from your lungs before being lowered into a tank of water, and bioelectrical impedance measures the degree to which your body fat impedes a mild electrical current.
If the thought of being pinched, dunked, or gently zapped just doesn't appeal to you, don't worry. The best measurement tool of all turns out to be your very own eyes. How do you look? How do you feel? How do your clothes fit? Are your rings looser? Do your muscles feel firmer? These are the true measurements of success. If you are exercising and eating right, don't be discouraged by a small gain on the scale. Fluctuations are perfectly normal. Expect them to happen and take them in stride. Its a matter of mind over scale.
Tracey :)
www.ladiesfitnessbootcamp.com
Robin Landis, author of "Body Fueling," compares fat and muscles to feathers and gold. One pound of fat is like a big fluffy, lumpy bunch of feathers, and one pound of muscle is small and valuable like a piece of gold. Obviously, you want to lose the dumpy, bulky feathers and keep the sleek beautiful gold. The problem with the scale is that it doesn't differentiate between the two. It can't tell you how much of your total body weight is lean tissue and how much is fat. There are several other measuring techniques that can accomplish this, although they vary in convenience, accuracy, and cost. Skin-fold calipers pinch and measure fat folds at various locations on the body, hydrostatic (or underwater) weighing involves exhaling all of the air from your lungs before being lowered into a tank of water, and bioelectrical impedance measures the degree to which your body fat impedes a mild electrical current.
If the thought of being pinched, dunked, or gently zapped just doesn't appeal to you, don't worry. The best measurement tool of all turns out to be your very own eyes. How do you look? How do you feel? How do your clothes fit? Are your rings looser? Do your muscles feel firmer? These are the true measurements of success. If you are exercising and eating right, don't be discouraged by a small gain on the scale. Fluctuations are perfectly normal. Expect them to happen and take them in stride. Its a matter of mind over scale.
Tracey :)
www.ladiesfitnessbootcamp.com
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Boot Camp,
Bootcamp,
Diet,
Exercise,
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Personal Trainer,
phoenix,
surprise,
wickenburg
www.ladiesfitnessbootcamp.com This is the 4th part of Why The Scale Lies and the last post will be coming up. I hope this will give you and all the Fitness Boot Camp ladies why you should never focus on the scale. Enjoy the article....
Exercise physiologists tell us that in order to store one pound of fat, you need to eat 3,500 calories more than your body is able to burn. In other words, to actually store the above dinner as 5 pounds of fat, it would have to contain a whopping 17,500 calories. This is not likely, in fact it's not humanly possible. So when the scale goes up 3 or 4 pounds overnight, rest easy, its likely to be water, glycogen, and the weight of your dinner. Keep in mind that the 3,500 calorie rule works in reverse also. In order to lose one pound of fat you need to burn 3,500 calories more than you take in. Generally, it's only possible to lose 1-2 pounds of fat per week. When you follow a very low calorie diet that causes your weight to drop 10 pounds in 7 days, it's physically impossible for all of that to be fat. What you're really losing is water, glycogen, and muscle.
This brings us to the scale's sneakiest attribute. It doesn't just weigh fat. It weighs muscle, bone, water, internal organs and all. When you lose "weight," that doesn’t necessarily mean that you’ve lost fat. In fact, the scale has no way of telling you what you’ve lost (or gained). Losing muscle is nothing to celebrate. Muscle is a metabolically active tissue. The more muscle you have the more calories your body burns, even when you’re just sitting around. That's one reason why a fit, active person is able to eat considerably more food than the dieter who is unwittingly destroying muscle tissue.
Tracey :)
www.ladiesfitnessbootcamp.com
Exercise physiologists tell us that in order to store one pound of fat, you need to eat 3,500 calories more than your body is able to burn. In other words, to actually store the above dinner as 5 pounds of fat, it would have to contain a whopping 17,500 calories. This is not likely, in fact it's not humanly possible. So when the scale goes up 3 or 4 pounds overnight, rest easy, its likely to be water, glycogen, and the weight of your dinner. Keep in mind that the 3,500 calorie rule works in reverse also. In order to lose one pound of fat you need to burn 3,500 calories more than you take in. Generally, it's only possible to lose 1-2 pounds of fat per week. When you follow a very low calorie diet that causes your weight to drop 10 pounds in 7 days, it's physically impossible for all of that to be fat. What you're really losing is water, glycogen, and muscle.
This brings us to the scale's sneakiest attribute. It doesn't just weigh fat. It weighs muscle, bone, water, internal organs and all. When you lose "weight," that doesn’t necessarily mean that you’ve lost fat. In fact, the scale has no way of telling you what you’ve lost (or gained). Losing muscle is nothing to celebrate. Muscle is a metabolically active tissue. The more muscle you have the more calories your body burns, even when you’re just sitting around. That's one reason why a fit, active person is able to eat considerably more food than the dieter who is unwittingly destroying muscle tissue.
Tracey :)
www.ladiesfitnessbootcamp.com
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wickenburg
This is part 3 of Why The Scale Lies for all Ladies fitness boot campers to understand...
Women may also retain several pounds of water prior to menstruation. This is very common and the weight will likely disappear as quickly as it arrives. Pre-menstrual water-weight gain can be minimized by drinking plenty of water, maintaining an exercise program, and keeping high-sodium processed foods to a minimum.
Another factor that can influence the scale is glycogen. Think of glycogen as a fuel tank full of stored carbohydrate. Some glycogen is stored in the liver and some is stored the muscles themselves. This energy reserve weighs more than a pound and its packaged with 3-4 pounds of water when it's stored. Your glycogen supply will shrink during the day if you fail to take in enough carbohydrates. As the glycogen supply shrinks you will experience a small imperceptible increase in appetite and your body will restore this fuel reserve along with its associated water. It's normal to experience glycogen and water weight shifts of up to 2 pounds per day even with no changes in your calorie intake or activity level. These fluctuations have nothing to do with fat loss, although they can make for some unnecessarily dramatic weigh-ins if youre prone to obsessing over the number on the scale.
Otherwise rational people also tend to forget about the actual weight of the food they eat. For this reason, it's wise to weigh yourself first thing in the morning before you've had anything to eat or drink. Swallowing a bunch of food before you step on the scale is no different than putting a bunch of rocks in your pocket. The 5 pounds that you gain right after a huge dinner is not fat. It's the actual weight of everything you’ve had to eat and drink. The added weight of the meal will be gone several hours later when you've finished digesting it.
More to come on this....
Tracey :)
Women may also retain several pounds of water prior to menstruation. This is very common and the weight will likely disappear as quickly as it arrives. Pre-menstrual water-weight gain can be minimized by drinking plenty of water, maintaining an exercise program, and keeping high-sodium processed foods to a minimum.
Another factor that can influence the scale is glycogen. Think of glycogen as a fuel tank full of stored carbohydrate. Some glycogen is stored in the liver and some is stored the muscles themselves. This energy reserve weighs more than a pound and its packaged with 3-4 pounds of water when it's stored. Your glycogen supply will shrink during the day if you fail to take in enough carbohydrates. As the glycogen supply shrinks you will experience a small imperceptible increase in appetite and your body will restore this fuel reserve along with its associated water. It's normal to experience glycogen and water weight shifts of up to 2 pounds per day even with no changes in your calorie intake or activity level. These fluctuations have nothing to do with fat loss, although they can make for some unnecessarily dramatic weigh-ins if youre prone to obsessing over the number on the scale.
Otherwise rational people also tend to forget about the actual weight of the food they eat. For this reason, it's wise to weigh yourself first thing in the morning before you've had anything to eat or drink. Swallowing a bunch of food before you step on the scale is no different than putting a bunch of rocks in your pocket. The 5 pounds that you gain right after a huge dinner is not fat. It's the actual weight of everything you’ve had to eat and drink. The added weight of the meal will be gone several hours later when you've finished digesting it.
More to come on this....
Tracey :)
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litchfield park,
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Personal Trainer,
phoenix,
surprise,
wickenburg
Here is part 2 of the "Why the Scale Lies" for the Ladies Fitness Boot Campers..
Water makes up about 60% of total body mass. Normal fluctuations in the body's water content can send scale-watchers into a tailspin if they don't understand what's happening. Two factors influencing water retention are water consumption and salt intake. Strange as it sounds, the less water you drink, the more of it your body retains. If you are even slightly dehydrated your body will hang onto its water supplies with a vengeance, possibly causing the number on the scale to inch upward. The solution is to drink plenty of water.
Excess salt (sodium) can also play a big role in water retention. A single teaspoon of salt contains over 2,000 mg of sodium. Generally, we should only eat between 1,000 and 3,000 mg of sodium a day, so it's easy to go overboard. Sodium is a sneaky substance. You would expect it to be most highly concentrated in salty chips, nuts, and crackers. However, a food doesn't have to taste salty to be loaded with sodium. A half cup of instant pudding actually contains nearly four times as much sodium as an ounce of salted nuts, 460 mg in the pudding versus 123 mg in the nuts. The more highly processed a food is, the more likely it is to have a high sodium content. That’s why, when it comes to eating, it's wise to stick mainly to the basics: fruits, vegetables, lean meat, beans, and whole grains. Be sure to read the labels on canned foods, boxed mixes, and frozen dinners.
Tracey :)
Water makes up about 60% of total body mass. Normal fluctuations in the body's water content can send scale-watchers into a tailspin if they don't understand what's happening. Two factors influencing water retention are water consumption and salt intake. Strange as it sounds, the less water you drink, the more of it your body retains. If you are even slightly dehydrated your body will hang onto its water supplies with a vengeance, possibly causing the number on the scale to inch upward. The solution is to drink plenty of water.
Excess salt (sodium) can also play a big role in water retention. A single teaspoon of salt contains over 2,000 mg of sodium. Generally, we should only eat between 1,000 and 3,000 mg of sodium a day, so it's easy to go overboard. Sodium is a sneaky substance. You would expect it to be most highly concentrated in salty chips, nuts, and crackers. However, a food doesn't have to taste salty to be loaded with sodium. A half cup of instant pudding actually contains nearly four times as much sodium as an ounce of salted nuts, 460 mg in the pudding versus 123 mg in the nuts. The more highly processed a food is, the more likely it is to have a high sodium content. That’s why, when it comes to eating, it's wise to stick mainly to the basics: fruits, vegetables, lean meat, beans, and whole grains. Be sure to read the labels on canned foods, boxed mixes, and frozen dinners.
Tracey :)
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This will be part 1 on this very important subject we talk about in Boot Camp!
Why the Scale Lies - Part 1
We've been told over and over again that daily weighing is unnecessary, yet many of us can't resist peeking at that number every morning. If you just can't bring yourself to toss the scale in the trash, you should definitely familiarize yourself with the factors that influence its readings. From water retention to glycogen storage and changes in lean body mass, daily weight fluctuations are normal. They are not indicators of your success or failure. Once you understand how these mechanisms work, you can free yourself from the daily battle with the bathroom scale.
Tracey :)
Why the Scale Lies - Part 1
We've been told over and over again that daily weighing is unnecessary, yet many of us can't resist peeking at that number every morning. If you just can't bring yourself to toss the scale in the trash, you should definitely familiarize yourself with the factors that influence its readings. From water retention to glycogen storage and changes in lean body mass, daily weight fluctuations are normal. They are not indicators of your success or failure. Once you understand how these mechanisms work, you can free yourself from the daily battle with the bathroom scale.
Tracey :)
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Boot Camp,
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glendale,
litchfield park,
phoenix,
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We are so excited to have this charity event in Litchfield Park. This will be held at Turtle Park in Litchfield Park on June 28th 2008 and will cost a $15 donation to participate in the boot camp class. All are welcome to participate, women, men and children and all fitness levels. If you want to participate, please go to www.ladiesfitnessbootcamp.com and fill out the registration form on the event link. If you have always wanted to try a boot camp, now is the time. You can try the boot camp and help an amazing charity at the same time:)
Tracey:)
www.ladiesfitnessbootcamp.com
Wow, did you know that Ladies Fitness Boot Camps now have 7 different classes to choose from? We are now in the following locations:
Litchfield Park - 2 classes
Surprise
Phoenix College
North Phoenix
Glendale/Arrowhead
Wickenburg
We are adding new locations all the time. Let us know if we are not in your area and you want a boot camp...
Our program is so special and different then the others because we work on the inside as well as the out. The testimonials say it all. This can bring you the peace with yourself that you have always wanted.
Talk soon....Tracey :)
Wow, did you know that Ladies Fitness Boot Camps now have 7 different classes to choose from? We are now in the following locations:
Litchfield Park - 2 classes
Surprise
Phoenix College
North Phoenix
Glendale/Arrowhead
Wickenburg
We are adding new locations all the time. Let us know if we are not in your area and you want a boot camp...
Our program is so special and different then the others because we work on the inside as well as the out. The testimonials say it all. This can bring you the peace with yourself that you have always wanted.
Talk soon....Tracey :)
Have you ever heard of the "CRAB" Theory. This is when crabs are in a bucket all together and when one of them tries to climb up to get out of the bucket, the other crabs will pull them back down. This is a true story.....
Life can be like that too. When you are starting your "Health" journey or stepping out from what has been the norm, either in your lifestyle or career or any area of your life, you will have the people around you try to pull you back into the norm. This is usually the people that love you and support you or that you think would really be your cheerleaders. They do not like the fact that you are becoming healthier then they are or more successful then they are and they not knowing and sometime knowingly will try to pull you back in.
Keep an eye out for this sabotage and don't play into it. It is OK to step out of the box and to climb out of the bucket to move on to bigger and better things. Have a great weekend..
Tracey:)
Life can be like that too. When you are starting your "Health" journey or stepping out from what has been the norm, either in your lifestyle or career or any area of your life, you will have the people around you try to pull you back into the norm. This is usually the people that love you and support you or that you think would really be your cheerleaders. They do not like the fact that you are becoming healthier then they are or more successful then they are and they not knowing and sometime knowingly will try to pull you back in.
Keep an eye out for this sabotage and don't play into it. It is OK to step out of the box and to climb out of the bucket to move on to bigger and better things. Have a great weekend..
Tracey:)
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Labels:
Boot Camp,
Bootcamp,
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Exercise,
Fitness,
Fitness Boot Camp,
Fitness Trainer,
Health,
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Personal Trainer
Well it is that time of the year AGAIN, New Years RESOLUTIONS!!! Many people look at their health at this time of the year. If you vow to LOOSE WEIGHT this year, these ideas might help your weight loss efforts. They may seem simple but they truly can make a difference in your hitting your fitness or weight loss goals.
• Set your GOALS! - Something that is specific, realistic & measurable. This is a crucial step for your success.
• Keep a food journal - We all seem to be more aware of what we are putting in our mouth if we have to write it down.
• Grocery shop with a list - do not shop when you are hungry. Try and stay on the outside lanes as much as possible.
• Eat from a smaller plate - this will help you if you like to see your plate full.
• Put your utensil down & take a drink after every bite - It takes about 20 minutes for your brain to register that you are fed, so this will slow your eating up and you will feel more satisfied with less food.
• Exercise more - get yourself a pedometer. Your first goal should be to get in 10,000 steps a day or do something fun like a Fitness Boot Camp class.
We hope these ideas help you!! Have a Happy New Year!!
• Set your GOALS! - Something that is specific, realistic & measurable. This is a crucial step for your success.
• Keep a food journal - We all seem to be more aware of what we are putting in our mouth if we have to write it down.
• Grocery shop with a list - do not shop when you are hungry. Try and stay on the outside lanes as much as possible.
• Eat from a smaller plate - this will help you if you like to see your plate full.
• Put your utensil down & take a drink after every bite - It takes about 20 minutes for your brain to register that you are fed, so this will slow your eating up and you will feel more satisfied with less food.
• Exercise more - get yourself a pedometer. Your first goal should be to get in 10,000 steps a day or do something fun like a Fitness Boot Camp class.
We hope these ideas help you!! Have a Happy New Year!!
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