A success story

Today is a very special day to me. It is what I consider to be my "re-birth" day. The day I became a "FIT NOW GIRL." Today marks the 1 year anniversary of my goal to change my life. To be happy. To eat right. To exercise.

1 year ago, I couldn't even walk more than 10 minutes, let alone run. I was so out of shape, so unhealthy, and on my way to an early health crisis. One morning, I looked in the mirror. I don't know what made that morning different than any other morning, but I took a long hard look and realized...I didn't like what I saw. That morning, I decided to make a change...a permanent vow to do better, to eat better, to BE better; for my husband, for my kids, but most of all, FOR ME.

I found a strict, vigorous boot camp very close to my location, and signed up that day. I remember thinking how happy I was to finally be proactive about my happiness, but I also remember the fear I had of actually having to work out...with other people, since I was so out of shape and over weight fat. True to the tips I have posted before, I have kept a journal this past year. My first entry, dated September 22, 2008 reads:

"I just returned home from my first boot camp session...what have I gotten myself into? At the end of the night, I was dragging...barely walking and using every ounce of my remaining energy to stand up, walk to my car, and drive home. I was soaked. Soaked doesn't even do me justice. I forced myself to the bathroom and started a bath...I'm not sure I would have made it through a shower at this point. The simple task of undressing was a chore in itself...washing my hair, my shoulders ached for the push ups, my calves and thighs burned from the night, and my abs were sore from the last exercises. I'm already dreading tomorrow night."

Entry # 3, dated September 25, the completion of 1 week, reads:

"As I drove home, I was so relaxed and surprisingly happy. Although I was physically beat & fatigued, I was mentally stimulated and thrilled knowing that I had made it through the most difficult week (physically anyway) of my life. I smiled at every muscle ache and pain knowing that they were signs of fat burning and a necessary side effect on the journey to becoming the new "me." "

As I read my first entries, tears swallow my eyes with pride. It took me 10 years of failures and 80 extra pounds to push me to my breaking point. 10 years of putting off what should have been a priority....ME and MY HEALTH.

I want you to know that you are not alone. You CAN accomplish what you may feel to be an unattainable goal right now. You DO have the inner strength to control your life, your health. You ARE worth it, you WILL succeed. Most importantly, you have support. As I found when I began this journey, support comes from places you didn't even know existed. When you make the decision to better yourself, everything around you changes as an effect. Your body language, your attitude, your self-esteem, your drive, determination, and efficiency all become so much more prevalent to people around you. Those people, who you may or may not have known prior to your journey, will offer so much support and encouragement without even knowing.

Remember every little thing. Relish every little change. Carry yourself with pride, because you deserve to be noticed. You deserve happiness. You deserve the Journey.

Until Tomorrow!

Keep healthy, keep safe and keep going!

Have an awesome day!

©Fit~NOW~Girl©

101 “Everyday” Tips for Losing 10 Pounds #7-10 ** Plus Free Gucci Bag??

Hey Guys,
I hope you all had an awesome Valentines day. I sure did. We did a double movie night of "Push" and "Hotel For Dogs". They both were awesome. Here is the next 4 tips. Make sure to go all the way to the PS to see the free Gucci offer...wow.. I was excited to find this:)


7.

Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened but fresh fruits have natural sugars. When you eat fruit, you are taking in a lot of fiber, which is needed by the body, and fruits of course are an excellent source of vitamins.


8.

If you do have a craving for fruit juice then go for fresh fruit juice instead of these that contain artificial flavors and colors. Or even better, try making your own fruit juice taking care not to sweeten it with too many calories.






9.

Choose fresh fruit to processed fruits. Processed and canned fruits do not have as much fiber as fresh fruit and processed and canned fruits are nearly always sweetened.


10.

Increase your fiber intake. Like I mentioned, the body needs a lot of fiber. So try to include in your diet as many fruits and vegetables as you can.


Hope your Valentines day was awesome:)

Tracey:)
http://www.3phasedietdeck.com

P.S. WOULD YOU LIKE A FREE GUCCI?? READ ON.. I found this and wow was I excited:)


Congratulations! You've been selected to receive a FREE GUCCI Handbag! (Participation Required. See below for details).

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Tip: Moderation is the key to diet success

Tip: Moderation is the key to diet success


Why do most diets fail? They typically fail because the dieter sets unrealistic rules they cannot follow long term. One rule that seems to always be a reoccurring theme is the "I shall not eat junk food until I have lost X amount of lbs" rule. Truth be told, not many of us have the will power to go cold turkey on our favorite treats. How realistic is it to tell yourself that you will not eat pizza, ice cream or whatever your favorite treat is for until you've lost 5, 10, 20lbs? This is how we ultimately fail.

How does one diet successfully? In my years as a fitness trainer, I never put my clients on a stereo typical "diet". That is why I create the 3 Phase dietDECK with 3 different plans to fit all needs. I had them master the habit of eating in moderation where nothing is "off limits". This eliminates the feeling of guilt that ultimately leads to diet failure. When you allow yourself to eat what you crave (in moderation of course) then you won't over eat when you do satisfy that craving. You can do simple things such as use a smaller plate to eat off of and always leave a bite or two of food on your plate. Making small changes in your eating habits can make a big difference in your waistline.

So although it is not stated in the cards at this time, make sure that you give yourself a free day and any cravings you have, save them for that day. You will see a huge difference.

Tracey:)
http://www.3phasedietdeck.com

Make This The Best Year Ever!! Set Your Goals for 2009!!

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

Free Health Seminar --Last Call

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:)

What are YOU Thankful For?

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

Ladies - National Breast Cancer Awareness Month

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:)

So Much Change Coming To Boot Camp..

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:)

FREE Boot Camp Class for National Womens Health & Fitness Day

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!!

Ladies Fitness Boot Camp - Surprise, Peoria, Waddell, Phoenix Boot Camp

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

More Boot Camp for Breast Cancer Info

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

Boot Camp for Breast Cancer - Ladies Fitness Boot Camp

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

Ladies Fitness Boot Camp - Why the Scale Lies P5 and last

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

Ladies Fitness Boot Camp - Why the Scale Lies P4

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

Ladies Fitness Boot Camp - Why the Scale Lies P3

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 :)

Ladies Fitness Boot Camp - Why the Scale Lies P2

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 :)

Fitness Boot Camp - Why The Scale Lies- Part 1

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 :)

Boot Camp for Breast Cancer

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:)

New Year's Fitness Resolutions and your Fitness Goals Can Become a Reality

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!!