Boot Camp #6....

BELIEVE IN YOURSELF!!!

You guys ROCKED those stairs tonight!! Do not ever doubt yourself again. 15 minutes of stairs - what an accomplishment. Way to go, you should be proud of yourself, I am so proud of you. I knew you could do it. Kristy with a sore knee, kept on going with her own fabulous workout that suited her needs for tonight. You all were able to work at your own pace and accomplish the goals I set out for you (unknowlingly) tonight. Rate yourself, honestly, on a scale of 1 - 10 (with 1 being very little effort given, and 10 being maximum effort given - had no more gas in the tank) for tonight's stair workout. I was asked "what made me think that you could do this workout, to increase it from 7 to 15 minutes in one week", I just knew!! We all tend to underestimate ourselves in all aspects of our lives. Think about that, and think about how that self doubt affects you. Toss out the negative and in with the positive. You all have what it takes.

Let's step things up a bit more next week. Set those goals for next week. Did you meet your goals for this week? How did you feel after each workout this week? How is your energy level? Are you feeling stronger?

I can notice a difference in each and every one of you. It hasn't been that long since we started, but the changes are amazing. Your posture, your confidence, your motivation, your support for each other, your overall outlook.

I hope you have a fabulous weekend, basking in your accomplishments of the past 3 weeks. Any questions or concerns, let me know. If you would like help with goal setting, or would like to review any of your goals with me, please let me know. I would be happy to take some time to make sure you are on the right path. I want to be able to help you get there. I am cheering you on, every step of the way.




Pre-Workout Menus...

Optimize your energy by eating properly before class:

1-2 Hours Before Class:
Choose a 150-200 calorie snack that is easy to digest, with complex carbohydrates for sustained energy, adequate protein to fuel muscles and “good” fats for satiety. Try:
A small banana with a spoonful of peanut butter
A slice of whole grain toast with low fat cheese
Low fat cottage cheese topped with fresh berries
Light yogurt sprinkled with a tablespoon of chopped walnuts or almonds
A cup of soy milk and 2 fruit filled cookies, such as Fig Newtons
A nutrition bar or protein shake with at least 10 grams of protein and 5 grams of dietary fibre
For a complete list of calorie counts visit calorieking.com. Consult a registered dietician if you have health concerns that require specific nutrition guidance, such as diabetes, arthritis, gastrointestinal problems, pregnancy, etc.

4-5 Hours Before Class:
Plan a 400-500 calorie meal that will provide the proper mix of nutrients approximately 60% carbohydrates, 20% protein and 20% fat. Try:
A grilled chicken breast over field greens with cherry tomatoes, chopped walnuts, feta cheese and a vinaigrette dressing
A whole wheat tortilla rolled with sliced turkey breast, a slice of provolone cheese, a tablespoon of diced avocado, fresh spinach and sliced tomato
Baked tofu strips over a cup of brown rice, shredded carrots, raisins, and slivered almonds
Broiled salmon over toasted quinoa salad with pecans, dried cranberries, diced apples and cinnamon

WATER WORKS...
The general guideline for water intake is eight 8-ounce glasses daily, more with heavy perspiration. The American College of Sports Medicine recommends about 17 ounces (about 2 cups) of fluid about 2 hours before exercise to promote adequate hydration. Plain water or fluids without sugar, caffeine, or alcohol are best. Sometimes when we think we are hungry, it is actually that we are thirsty. Drink water first, then wait and see if the hunger pangs subside.