Your NEW Addiction!!

Happy Tuesday and if you're new to our fam welcome! We are growing like crazy so if

you've been with us for a while you have probably noticed all the new faces around.

I trust all you newbies will find The Camp just as addicting as the rest of us do!

 

 

When I do my monthly orientation for new members I always warn them we are highly addicting,

everyone laughs, but it is very true. I may have mentioned this before, but the word I

most often hear to describe The Camp is "addicting"! and it makes me a proud mama!!

The definition of addicted in the dictionary reads:

To occupy (oneself) with or involve (oneself) in something

habitually or compulsively.

That's totally positive if it has to do with working out. If you are addicted to working out, whether it be with us at

The Ladies Fitnees Boot Camp or Semi-Private Training or any other gym, you are on the right path to reaching your fitness goals.

You do know, "obsessed is the word the lazy use to describe the dedicated"...and

it's along the the same lines as being addicted!

Your passion for this has to be dramatic in order to really have a significant effect on your life.

If you spend an hour at the gym but do the same thing day in and day out like run the treadmill for 20

min and and throw some weights around every once in a while I guarantee you're not seeing major

improvements in your body.

 

 

Bottom line is, most of us are healthy and we work out because we want to look better right?

If you're investing an hour of your day at the gym, make it worth your time, get results!

You're already putting in the time, make it count.

A plan of action at the gym is super important. This doesn't apply when you come to Camp or

Fitness Concepts, you just show up and leave the rest to us, we will provide the action plan. BUT...

it is up to you to step it up, challenge yourself, commit to going longer, harder, and focus more on your form.

There are ways to make the workout burn 1000 calories or go through the motions and burn 320, same amount of

time...more effort. One of the few things money can't buy, you have to put in the work on your own.

No worries though, we are meant to work hard, our bodies are designed to work. Take advantage of the

fact that you can be active, you can run, squat, and jump (even if it's modified). There are way too many people

who wish they had the luxury to be active but cannot due to disability.

Thankfully you are not one of those people.

 

 

Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas and 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
As Well As Enter To Win A Free Year of Boot Camp
at our website http://www.LadiesFitnessTraining.com!

Never Feel Vulnerable Again

Our country has seen some terrible tragedies this past month.
I hope you weren’t personally affected.

 

Did you know that “when you’re hungry you’re vulnerable.” I don’t like to think of myself as
vulnerable or defenseless. I know women often say they like men who are vulnerable…not me!
I don’t see it as a virtue.

Anyway, I thought is was a great way to look at being hungry, being vulnerable.
I totally know and always preach the importance of prepping your meals and planning ahead but this phrase
gave me even more clarity. I wanted to share with you because I thought it was valuable!!
It’s the same old concept just said a little differently and perhaps you are able to relate better.
Prepping your meals is part of the process and will be so worth the results…
never feel vulnerable again, just pack your lunch!

Here is a YUMMY smoothie to start off your day:

EASY SMOOTHIE RECIPE:
1 CUP KALE
1 CUP SPINACH
1/2 CUCUMBER
1/2 RED PEPPER
1/2 GREEN APPLE
1/4 AVOCADO
1/2 CUP BLUE BERRIES
1 CUP PARSLEY
1 CUP CILANTRO

ABOUT 3 CUPS WATER or more
depending on how thick you want it.
Blend until the consistency is smooth and drinkable.

If you use these portions it will last you for a few servings (you can freeze if
you won’t be consuming the same day).

You can add:
2 tsp. of Udo’s Oil 3-6-9
and 1 tbls. of flaxseed meal.

You can also add your protein powder if you wish!
Enjoy, totally filling and taste good too.


Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas and 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
As Well As Enter To Win A Free Year of Boot Camp
at our website http://www.LadiesFitnessTraining.com!

What Is Clean Eating?

1. Choose whole, natural foods and seek to eliminate or minimize processed foods.

Processed foods are anything in a box, bag, can, or package, and although there are always a few exceptions to the rule (like a bag of fresh green beans), the majority of your foods should be fresh.

2. Choose unrefined over refined foods.

While it may not be possible all the times, you can up your intake of whole grains like brown rice, millet, amaranth, and quinoa. Beans and legumes are also important. Clean sugars include honey, maple syrup, and dehydrated sugar cane juice.   ****

Refined Carbohydrates

Refined carbohydrates are sometimes called “white foods”. These include sugar, white bread, white rice, and many pastas, baked goods and cereals. Refining is the process of removing water, fiber and nutrients from natural grains. This helps to concentrate taste and improve shelf life. Unfortunately, these foods are not very healthy for the body. The sugars in refined foods are concentrated and eating them can cause blood sugar levels to spike. This can lead to symptoms of increased appetite, irritability and fatigue. Blood sugar fluctuations can also cause the body to store more excess calories as fat. Eating refined carbohydrates can also lead to nutritional deficiencies. The nutrients needed by the body to utilize the sugars in carbs are lacking in refined carbohydrates, which forces the body to dip into its own reserves.

Unrefined Carbohydrates

Basically, any food that hasn’t been altered from its natural state is considered unrefined. Natural whole grains like wheat, oats and barley have high fiber content and important nutrients. Fiber is important because it slows the absorption of sugar from carbohydrates and helps to stabilize blood sugar levels in the body. Most Americans are consuming a fraction of the fiber they should be getting in their diets. Look for “100 percent whole grain” on the label, when purchasing breads, pastas and other processed foods.

Fruits and vegetables are good sources of unrefined carbohydrates. Although fruits are high in simple sugars, they’re an excellent source of vitamins and minerals, and most contain a good amount of fiber. Vegetables are wonderful sources of unrefined, complex carbohydrates. Some have such a high fiber content that they are considered “negative calorie” foods. Your body will burn more calories digesting these foods than the amount of calories that they contain. Be sure to incorporate beans, lentils and other legumes into your diet.  They’re a great source of unrefined, complex carbohydrates that’s also high in dietary fiber and protein. Filling up on these high fiber carbohydrates will help you to curb your hunger pangs, while providing much needed nutrition to the body.*****

3. Include some protein, carbohydrate and fat at every meal.

Most of us typically do well with carbohydrates and fat, but we often lack protein, especially in the early part of the day, like at breakfast and lunch. Protein is an important muscle-builder, and it can also help curb your appetite. When eaten throughout the day, it keeps us feeling full longer. Be aware of the kinds of meals you put together and space out your protein.

Clean eating sample menu

Breakfast

Bowl of porridge made with water and topped with a handful of blueberries, strawberries and spoon of low-fat natural yoghurt.

Mid morning

Piece of fruit and a small handful of unsalted almonds.

Lunch

Grilled chicken breast with a large salad and a drizzle of olive oil and lemon juice with a slice of homemade bread made from wholewheat flour.

Mid afternoon

Bowl of homemade vegetable soup.

Dinner

Grilled salmon steak with boiled new potatoes and steamed veg. Plus a bowl of fruit salad topped with low-fat natural yoghurt.

4. Watch out for salt, and sugar.

This is easier than you think, particularly if you’ve cut out processed foods, which are responsible for most of our excess calories and high levels of sugar, and salt. Clean foods are usually naturally low in all of these ingredients.

5. Eat five to six small meals throughout the day.

This usually pans out into three main meals and two or three hefty snacks. Eating this way prevents you from skipping meals and overeating. It also keeps your blood sugar levels steady so energy doesn’t lag.

6. Don’t drink your calories.

High calorie drinks like specialty coffees and soft drinks, on average, tack on an extra 400 to 500 calories a day. Choose water first, or my personal favorite, unsweetened tea (any flavor). Other clean drinks: low-fat or skim milk and 100 percent fruit juice diluted with sparkling water. Drink half body weight in oz each day.

7. Get moving.

Regular physical activity is a must for many reasons. Not only does it decrease fat, strengthen and build muscle, and help you burn more energy at rest, it keeps your heart, lungs, and bones healthy and strong. 

And we can help in that area.  

Ladies Fitness Training - We have a new Beach Body Contest starting on 4/8/13.  Here is the info for this contest:  https://myfitnessbootcamp.com/28DAY.php

Or we have our semi-private training program for those that want more one on one training.  Here is the info for this program:    https://myfitnessbootcamp.com/Ladies_Results_Training.php
Or if you are not close to any of our locations you can get a copy of my 90 Day Total Body Transformation Journal here:  Click Here for only $9.97

Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas and 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
As Well As Enter To Win A Free Year of Boot Camp
at our website http://www.LadiesFitnessTraining.com!

101 “Everyday” Tips for Losing 10 Pounds #21-40

Hey Guys,
Have you missed me?? I have had a busy month but hear is the next set of tips. I hope these are helping you. Baby steps is all it takes. #21-#40 tips..:)

21.

Count the calories as you eat. It’s a good idea to have an idea of the calories that most food items have. If it is a packed thing then the label is sure to have the calories that the substance has.

22.

Be sure to burn out those extra calories by the end of the week. If you feel that you have consumed more calories than you should have during the week, it happens you know, and then make sure that you work off those extra calories by the end of the week.


23.

Stay away from fried things. Fried things are an absolute no-no. The more fried things that you avoid, the lesser weight you will gain. Fried things are called so because they are fried in oil or fat. And even if the external oil is drained away, there is still a lot of hidden oil in it so stay away from it.


24.

Do not skip meals. The worst thing you can do while watching you diet is skip a meal. It has just the opposite effect of what you want. You need to have at least four regular meals every day.

25.

Fresh vegetables are better than cooked or canned vegetables. Try to eat your vegetables raw. When you cook them, you are in fact taking away nearly half the vitamins in them. And canned vegetables too are processed and are not nearly half as good as fresh vegetables. When you buy your vegetables it would be a good thing to see if the label says that it is pesticide free.



26.

Nothing more than an egg a day. Eggs are not such a bright idea. It would be best to reduce your intake of eggs to maybe three in a week. But for those of you die hard egg fans, you may have up to one egg a day but nothing more than that.


27.

Make chocolates a luxury and not a routine. Chocolates are not or at least they should not be a part of your diet. So do not indulge too much in them. Even the bitter chocolates are not good for you because though the sugar is less there is still the cream in them.


28.

Choose a variety of foods from all food groups every day. This is a fine way of keeping deficiency diseases at bay. Change the items included in your diet every day. This is an excellent way of keeping deficiency diseases at bay and it helps you to experiment with a variety of dishes and there by you do not get bored of your diet.


29.

If you can say no to alcoholic beverages please do. Alcoholic beverages too are not good for you. Beer can be fattening and the rest of the alcoholic drinks may not be fattening by themselves but after a couple of swigs you will be in no position to watch your diet and your appetite too will be something to battle with.


30.

Try to have breakfast within one hour of waking. It’s always best to have breakfast within an hour of waking so that your body can charge itself with the energy it needs for the day. The idea is not to wait for your self to get really hungry. Breakfast is the most important meal of the day but that does not mean that it should be the most filling meal of the day.


31.

50 to 55% of your diet should be carbohydrates. It is a myth that you should try and avoid carbohydrates when you are on a diet. Rather the other way round I should say. Carbohydrates are a ready source of energy and so 50 to 55% of your diet should be carbohydrates.



32.

25 to 30% of your diet should be proteins. Various processes and activities are going on in our bodies. Things are broken down and being built up again. Resistance has to be built up, recovery from disease too is needed and for all this the body needs plenty of proteins so see to it that 25 to 30 % of your diet consists of proteins.


33.

Fats should only be 15 to 20 %. You need only this much of fat in your diet so keep it at that.



34.

Try and adopt a vegetarian diet. A vegetarian diet is undoubtedly better for those of us watching our diet. There are a lot of advantages of keeping to a vegetarian diet but I don’t want to sing an ode to vegetarianism now. What I would suggest is keep to a vegetarian diet as much as you can. Make a non- vegetarian diet a week end event or something if you find it impossible to give up eating all those animals.


35.

Choose white meat rather than red. White meat, which includes fish and fowl, is miles better than red meat, which includes beef and pork for those trying to lose weight.


36.

High Fiber multigrain breads are better than white breads. Remember how I told you to increase the fiber content in your food; well this is the answer to that. It is not only better in terms of the fiber content but also in terms of the protein content as well.



37.

Reduce your intake of pork. Pork is not something that can help you to lose weight. So the lesser pork you eat the better chances you have of losing weight. And remember that pork includes the pork products as well, things like bacon, ham and sausages.


38.

Limit your sugar intake. If you can’t have things unsweetened go for sugar substitutes. These things are just as sweetening but are certainly not fattening.


39.

Graze 5 to 6 times a day. Instead of sticking to just three meals a day, try grazing. Grazing means try having 5 or 6 smaller meals instead of three king sized meals. It is an excellent way of having smaller quantities of food.


40.

Go ahead eat cheat food, but only for flavor. There are many things which you have to avoid from your diet but which you may have an undying craving for. Do not avoid them altogether. You could call them cheat foods and indulge in them once in a while. But take care just to tingle your taste buds, don’t hog on them. Instead of that share them with others.

Have an Awesome day:)
Tracey:)
http://www.3phasedietdeck.com

101 “Everyday” Tips for Losing 10 Pounds #16-20

Hello there:)

I hope you are liking the tips of the day. They can make a huge difference by just taking baby steps and changing small things each day. Here you are:)

16.

Eat only when you are hungry. Some of us have the tendency to eat whenever we see food. We use parties as an excuse to stuff our selves. Understand that the effect of a whole week of dieting can be wasted by just one day’s party food. Whenever you are offered something to eat do not decline it completely bit just break of a nibble so that you appear to mind your manners and at the same time can watch your diet.


17.

Quit snacking in between meals. Do not fall for snacks in between meals. This is especially true for those who have to travel a lot. They feel that the only time they can get a bite to eat is snacks and junk food. The main problem with most snacks and junk food is that they are usually less filling and contain a lot of fat and calories. Just think about French fries…tempting but terribly fattening.


18.

Snack on vegetables if you must. You might get the pangs of hunger in between meals. It is something that you can very well control. Or even better, try munching on carrots. They are an excellent way to satisfy those hungry pangs and are good for your eyes and teeth. True, you might end up being called Bugs Bunny, but its miles better to be called Bugs Bunny than fatso.


19.

Go easy on tea and coffee. Tea and coffee are harmless by themselves. It’s when you add the cream and sugar that they become fattening. Did you know that having a cup of tea or coffee that has cream and at least two cubes of sugar is as bad as having a big piece of rich chocolate cake?


20.

Try to stick to black tea/coffee. Black tea or coffee can actually be good for you. But personally I would like to recommend tea rather than coffee. The caffeine in the coffee is not really good for you because it is an alkaloid and can affect other functions of your body like the metabolism.

Have an awesome day:)
Tracey:)
http://www.3phasedietdeck.com

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101 “Everyday” Tips for Losing 10 Pounds #11-15

Hey Guys,
I hope you have been enjoying these tips and putting them to work for you:) Here is 11-15...


11.

Go crazy on vegetables. Vegetables are your best bet when it comes to losing pounds. Nature has a terrific spread when it comes to choosing vegetables. And the leafy green vegetables are your best bet. Try to include a salad in you diet always.


12.

Eat intelligently. The difference between man and beast is that we are driven by intelligence while beasts are driven by instinct. Don’t just eat something because you feel like eating it. Ask your self whether your body really needs it.


13.

Watch what you eat. Keep a watchful eye on every thing that goes in. Sometimes the garnishes can richer than the food itself. Accompaniments too can be very rich. Remember that it is the easiest thing in the world to eat something without realizing that it was something that you should not have eaten. Selective memory you know…


14.

Control that sweet tooth. Remember that sweet things generally mean more calories. It is natural that we have cravings for sweet things especially chocolates and other confectionary. Go easy on theses things and each time you consume something sweet understand that it is going to add on somewhere.


15.

Fix times to have meals and stick to it. Try to have food at fixed times of the day. You can stretch these times by half an hour, but anything more than that is going to affect your eating pattern, the result will either be a loss of appetite or that famished feeling which will make you stuff yourself with more than what is required the next time you eat.

Have an awesome day:)
Tracey:)
http://www.3phasedietdeck.com

P.S. Here is more free stuff I found for you:) Like white teeth??

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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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101 “Everyday” Tips for Losing 10 Pounds #2-6

Hey Guys,
Here is tip #2-#6:

2.

Start your day with a glass of water. As soon as you wake up, gulp down a glass of cool water. It’s a wonderful way to start you day and you only need a lesser quantity of your breakfast drink after that. A glass of water lets out all your digestive juices and sort of lubricates the insides of your body. You may have your morning cup of tea but have it after a glass of water. It is good for you.


3.

Drink a glass of water before you start the meal. Water naturally needs some space so that you feel fuller without actually having to stuff yourself.
4.

Have another glass of water while you are having the meal. Again this is another way of making yourself full so that you can actually rise from the table eating less but feeling full just the same. Instead of drinking it one gulp, take sips after each morsel. It will help the food to settle faster so that you get that feeling that you are full faster.

SIDENOTE: Water is such a remarkable thing, but seldom do we give it the credit that it deserves. Did you know that over 66% of your body weight is nothing but water? It’s amazing!

Water also plays a vital role in weight control, which is why I donated so much space to it, above.


5.

Stay away from sweetened bottle drinks, especially sodas. Hey all those colas and fizzy drinks are sweetened with sugar and sugar means calories. The more you can cut out on these sweetened bottle drinks, the better for you. So if you must drink sodas, then stick to diet sodas.




6.

Include in your diet things that contain more water like tomatoes and watermelons. These things contain 90 to 95 % water so that there is nothing that you have to lose by feasting on them. They fill you up without adding to the pounds.


Have an awesome day:)

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

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101 “Everyday” Tips For Losing 10 Pounds

Hey Guys,
Sorry I have been MIA for awhile. I got really busy in some of my other stuff, BUT I am back. I have decided that I am going to give you 101 “Everyday” Tips
For Losing 10 Pounds. Each day I will give you another tip and by the end you should be able to find several things you can do everyday to help you feel healthy and lose weight. So here is the tip of the day:

1.

Drink plenty of water. Our body needs a lot of water so give in to water. Water is not just way to flush out toxin but if you have more water in your body you will generally feel healthier and fitter. This it self will discourage any tendency to gorge. The best thing about water is that is has no calories at all.


Have an awesome day and I will give you more tomorrow:)
Tracey:)
http://www.3phasedietdeck.com

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The Fiber Facts ... Did You Know?

There are so many ways to try to lose weight and to keep the weight off once you have achieved your goals. Some are easier then others. This is a really EASY way to help, get more fiber in your diet. Here are just a few facts about fiber:

Fiber intake of 25g a day helps keep weight off?

Fiber stays in our stomach longer than other substances we eat?

Fiber moves fat through our digestive system faster, absorbing less?

Awesome info. Ok you do need to get some fitness time into your day as well so here is a really fast but effective 10 min workout you can do, we do a similar one in our boot camp class:

Do each for a 20 second of exercise and then take a 10 second rest. Do 2 rounds:)

1. Jump squat (from a squat position, jump into the air like you are shooting a basket)
2. Regular crunch
3. Jump squat
4. Run in place
5. Jump squat
6. Regular crunch
7. Jump squat
8. Run in place

You should be butt tired:) Have an awesome day and make your fitness goals a priority. PLAY TO WIN the game of your health, not to just be a participant..

Tracey:)
www.3phasedietdeck.com

Nutrition Challenge - 8 Week Challenge - Reach Your Goals

Nutrition Challenge


This challenge is for anyone that wants to :)
STARTS: JANUARY 12, 2009 ---- ENDS: MARCH 8 , 2009


**$10 buy in and the entire pot goes to the winner!!
https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=2374926


This will be an 8 week challenge

You will PAY your $10 via Paypal - Pay Here

You will take your measurement in the following areas only:
Biggest part of your thighs (both),
Upper arms (both),
Waist (at your belly button,
Hips (3 inches down from your belly button).
When measuring, record to the nearest 1/4 inch. Take a photo if you like to see the difference.

The winner will be based on a point system, and will be declared at the end of the challenge.

I will send out post with the top people on the www.Fit-Now-Girl.com blog

Here is how your points will add up:

5 points for each full inch lost (end of challenge)

5 points for each week that you complete all your food items with out adding any in or skipping any. You can have 1 FREE MEAL PER WEEK. This will follow the 3 Phase dietDECK plan. (this is the download for the 3 Phase dietdeck that you got when you signed up on this list. If for any reason you did not get it, email me at ladiesbootcamp@yahoo.com and I will forward it to you again.)

5 points for each week that you drink all your water and take your vitamins.

1 point for every 30 minutes you workout each day. (you only get these points if you did your food for the week)



WHAT to do NOW:



Pay your $10 and post your measurements listed above as a comment on this post.

We officially start with the points on 1/12/2009.

Each week you will post on this post on Saturdays with your points for that week. To be accountable I want you to list them, not just a total.


DO NOT CHEAT..... If you are dishonest in any way, you will feel terrible about it, so don't to it:)

Take it week by week and just be accountable to yourself.

The winner will get the pot. !!

LETS HAVE SOME FUN WITH THIS AND MAKE SOME HUGE CHANGES IN OUR LIVES WITH THIS NEW NUTRITION PROGRAM:)

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

Ideas for Healthy Holiday meals while using the 3 Phase dietDECK

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

Fit-Now-Girl.Com

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

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:)

Fuel your workout: Eat Before You Exercise

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

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