10 Habits of Successful Losers...
Welcome back to camp and congratulations to everyone who trudged through the snow in their neighborhood, or who could have stayed in bed due to having today off from work! It’s in those moments of decisions to move forward, even if it doesn’t feel easy, that define who we become.
Before we get into the meat of today’s email, here’s a check list to make sure you’re getting the absolute most from camp each morning (returning campers, you’ve seen this before – you may or may not need a refresher). If you have theses 7 areas covered, you’re going to be pleased with your results in 2 weeks!
Okay, here are 2 quick questions answered and then 10 simple steps you can take (starting today) to bring you closer to your health & fitness goals:
Q: Are Protein shakes important and should I have one a day?
A: Most definitely, most women ( and Men) only get about 60% of their protein needs met every day when they're NOT training . So you can imagine that when you are training you get even less ,percentage wise. A shake a day should have 25 - 40 grams of protein in one shot so you have a better chance of hitting your 120 grams
(women) and 140 (men) per day when your are working out with weight 3- 5 times a week.
Q: I'm hungrier than ever -- do I need to up my calories to meet what I'm burning during boot camp?
A: It depends what your goals are -- if you're trying to lose weight, then it's important to burn more calories than you eat. However, if you're trying to maintain weight or gain muscle, than adding some extra foods (calories) won't be a problem. The key is where you get those calories from ... stick with smart food choices, like raw nuts, yogurt, cottage cheese, fruit and veggies, hummus, egg-whites, etc. It's also important to keep in mind that exercising 1 hour each morning doesn't give you the liberty to go hog wild and rationalize that "since you exercised, you can enjoy that latte and muffin in the morning, Quarter pounder and fries for lunch, and pizza for dinner." Sorry to be a “buzz killer”, I just want to make sure you’re on track to reach your goals!!
10 Habits People who Lose Weight Follow:
1. Don't watch TV or read while eating; both activities distract you and research suggests you can eat as much as 30% more calories when not paying attention!
2. Write down what you put in your body -- the simple act of writing it down helps with success.
3. Write your goals, daily -- the more you can verbalize them and see them, the more likely you are to achieve them!
4. Plan ahead -- keep healthy snacks in your car or desk at work, always have fresh fruit and veggies available, and don't let yourself get to the point you're so hungry you'll eat anything in site.
5. Split a meal at restaurants -- portions are so big these days, 1 meal easily feeds 2 people. You save calories AND money!
6. Shop the perimeter of the grocery store -- this is where all the useful foods are, the foods that will help you reach your goals – lean meats, fruits and veggies. Avoid the aisles like the plague, except for toiletries!
7. Never shop hungry -- it's amazing how everything in sight looks good when you're hungry. At the very least buy a piece of fruit when you first get to the store to curb your appetite!
8. Cook ahead -- spend some time on a Saturday or Sunday prepping meals for the week. This will help you make smarter eating decisions.
9. Move more -- the less sedentary your life, the better. Boot camp is great, but try to move more throughout the day. Take the steps over the elevators and escalators. Walk at lunchtime, walk up and down the hallway when talking on the phone, park far away from the store (over time, it truly adds up!). It always cracks me up to watch people circle the parking lot at the gym, trying to find the closest spot to the door, then walk/jog on a treadmill for 45 minutes. Huh? Remember, a simple 100 daily caloric deficit equals a 10 pound weight loss in a year!
10. Make small goals along the way -- If you have to lose 100 lbs and you see it as one big goal it may never happen. Plan the small goals along the way as well.
Today was a GREAT start to the week!
Have an awesome Monday, see you tomorrow!
Tuesday, January 20, 2009
Friday, January 16, 2009
How to burn more Calories in Calgary!
With Calgary's cold weather and challenging snowfalls it's easy to burn huge amounts of extra calories. Go skiing, shoveling snow, snowboarding , shoveling snow, long walks, shoveling snow you get the idea.
Did you know that you can create a caloric deficit by not only eating small
portions of the right types of foods, but also by being more active throughout the day?
It's true. Take every opportunity to be as active as possible throughout the
day. The more active you are, the more calories you'll burn, and the easier it'll be to create a caloric deficit for maximum fat loss.
Exercise doesn't have to be limited to the track or the gym. You can greatly
increase the amount of physical activity your body gets (and the total calories you burn) by making small lifestyle changes to be as active as possible throughout the day..
Here's a few simple examples:
- Get in the habit of taking the stairs instead of the elevator.
- Keep your sport shoes in the car so you're always prepared to get out and
be active when you have some extra time. You could take a brisk walk or
shoot some baskets after lunch, before returning to work.
- Choose a hike or a bike ride instead of a movie.
- Play with your kids in the backyard rather than dropping them off at the
video arcade.
- Park a extra few blocks from work ( in the spring) and walk the rest of the way.
Any extra bit of activity adds up and over the long-run, makes a big difference in how much fat you lose. By simply meeting friends for a walk or bike ride, or a game of tennis or racquetball, instead of "happy hour", for example, will save you 700 or more calories (i.e. burn 350+ calories and save 350+ calories on drinks you would have consumed).
By doing this just once a week, you can lose an extra pound of fat a month!
That's 12 pounds of fat a year simply by having fun playing instead of drinking once a week. Of course, if you made this simple change 2 or 3 times a week you could enjoy double or triple the fat loss.
Key points to remember:
1. Take advantage of every opportunity to be more active throughout the
day to help create a caloric deficit.
Although today's lesson might seem obvious, it's often overlooked. Most
people only consider calories with the foods they eat and their exercise
routine. But your body is burning calories throughout the day and the more
active you are, the more fat you'll lose.
Did you know that you can create a caloric deficit by not only eating small
portions of the right types of foods, but also by being more active throughout the day?
It's true. Take every opportunity to be as active as possible throughout the
day. The more active you are, the more calories you'll burn, and the easier it'll be to create a caloric deficit for maximum fat loss.
Exercise doesn't have to be limited to the track or the gym. You can greatly
increase the amount of physical activity your body gets (and the total calories you burn) by making small lifestyle changes to be as active as possible throughout the day..
Here's a few simple examples:
- Get in the habit of taking the stairs instead of the elevator.
- Keep your sport shoes in the car so you're always prepared to get out and
be active when you have some extra time. You could take a brisk walk or
shoot some baskets after lunch, before returning to work.
- Choose a hike or a bike ride instead of a movie.
- Play with your kids in the backyard rather than dropping them off at the
video arcade.
- Park a extra few blocks from work ( in the spring) and walk the rest of the way.
Any extra bit of activity adds up and over the long-run, makes a big difference in how much fat you lose. By simply meeting friends for a walk or bike ride, or a game of tennis or racquetball, instead of "happy hour", for example, will save you 700 or more calories (i.e. burn 350+ calories and save 350+ calories on drinks you would have consumed).
By doing this just once a week, you can lose an extra pound of fat a month!
That's 12 pounds of fat a year simply by having fun playing instead of drinking once a week. Of course, if you made this simple change 2 or 3 times a week you could enjoy double or triple the fat loss.
Key points to remember:
1. Take advantage of every opportunity to be more active throughout the
day to help create a caloric deficit.
Although today's lesson might seem obvious, it's often overlooked. Most
people only consider calories with the foods they eat and their exercise
routine. But your body is burning calories throughout the day and the more
active you are, the more fat you'll lose.
Wednesday, January 14, 2009
For Women how to burn more calories!
"I'm frustrated! I have been going to the gym for two hours three times per week and I still haven't seen the results I desire. I am ready to give up -- exercise doesn't work for me."
This is a very common complaint. Many people are finally committed to getting fit, yet after six months of trying they don't see the results they had hoped for. Is it possible that some people aren't exercising correctly?
Yes and no. Any exercise is better than no exercise. However, if you have certain fitness goals you would like to attain there are some techniques that will make it easier.
So eat 5 small meals a day and make sure each meal has protein. This is crucial to build up extra muscle in your body or get back the tone you have lost!
More muscle = faster metabolism
The best way to lose weight and keep it off is to increase your metabolism. Most people think that the best way to lose weight is to do as much cardiovascular training as possible. While cardiovascular training will help burn calories, it does not provide a long-term metabolic boost. Increasing the amount of muscle in your body is the most effective way to lose those unwanted pounds for good. Here's why:
• It is estimated that just one pound of muscle will burn an extra 35 to 50 calories per day, at rest! That means that it is burning these extra calories while you are relaxing, at work and even sleeping!
• An extra 10 pounds of muscle will therefore burn approximately 350 to 500 extra calories per day, or over 3,500 per week.
• In order to lose one pound of fat you must burn an extra 3,500 calories.
• This means that if you increase the amount of muscle mass in your body by 10 pounds, you will lose a pound of fat every seven to 10 days, without making any other changes!
Have a truly great day , everything is possible!
Allan Fine / Fitness/ Lifecoach
FitnessBootcampsCanada
support@FitnessBootcampsCanada.com
Phone: 403-246-7386
Cell:403-389-3386
1-866-308-0606
Mountain Standard Time|
http://www.FitnessBootcampsCanada.com
******************************************
This is a very common complaint. Many people are finally committed to getting fit, yet after six months of trying they don't see the results they had hoped for. Is it possible that some people aren't exercising correctly?
Yes and no. Any exercise is better than no exercise. However, if you have certain fitness goals you would like to attain there are some techniques that will make it easier.
So eat 5 small meals a day and make sure each meal has protein. This is crucial to build up extra muscle in your body or get back the tone you have lost!
More muscle = faster metabolism
The best way to lose weight and keep it off is to increase your metabolism. Most people think that the best way to lose weight is to do as much cardiovascular training as possible. While cardiovascular training will help burn calories, it does not provide a long-term metabolic boost. Increasing the amount of muscle in your body is the most effective way to lose those unwanted pounds for good. Here's why:
• It is estimated that just one pound of muscle will burn an extra 35 to 50 calories per day, at rest! That means that it is burning these extra calories while you are relaxing, at work and even sleeping!
• An extra 10 pounds of muscle will therefore burn approximately 350 to 500 extra calories per day, or over 3,500 per week.
• In order to lose one pound of fat you must burn an extra 3,500 calories.
• This means that if you increase the amount of muscle mass in your body by 10 pounds, you will lose a pound of fat every seven to 10 days, without making any other changes!
Have a truly great day , everything is possible!
Allan Fine / Fitness/ Lifecoach
FitnessBootcampsCanada
support@FitnessBootcampsCanada.com
Phone: 403-246-7386
Cell:403-389-3386
1-866-308-0606
Mountain Standard Time|
http://www.FitnessBootcampsCanada.com
******************************************
Friday, January 9, 2009
Belly Fat Blasting Breakfast
If you want to burn the fat off your belly you need to burn THIS into your brain first.
Eat breakfast.
Look, you can make fat loss as difficult as you like. You can make it out to be super complicated if you so choose.
But one of the easiest things you can do to start melting the fat off your frame is to start eating a breakfast that boosts your metabolism and sets the tone for fat loss all day long.
Now, there's a very good chance you're shaking your head in agreement with me, but saying something like, "That's great. I know that. But what the heck do I eat?"
Glad you asked ;-)
Here are three simple fat fighting breakfasts from Registered Dietitian Jayson Hunter:
1- Cottage cheese mixed with real fruit
2- Hard boiled egg and yogurt mixed with real fruit
3- 2 pieces of fruit and a scrambled egg wrap
Seriously, would that be so hard? Don't you think you can manage that in the morning?
Well, if you can't Jayson, who is the Head of R & D at Prograde Nutrition, has another suggestion. You can use a nutritious meal replacement shake like Prograde Lean.
I've checked it out and it really has a delicious chocolate flavor. In fact, I know Prograde spent 6 months developing Prograde Lean just to get the taste right.
Ok, so there are 4 options for a Belly Fat Blasting Breakfast. Enjoy!
Yours in health,
NAME
PS - Remember, Prograde Nutrition is currently having a BIG 10.9% off everything January Celebration Sale to celebrate the New Year and the fact they are now shipping to the UK, Ireland, Australia and New Zealand.
Yes, that's 10.9 as in January of 2009 ;-)
Here are some other details I want to make sure you know about:
- Again, you receive 10.9% off all Prograde products.
- It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST.
- Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.
- The coupon code you enter at checkout is:
012009
- The website is http://albertabootcamp.getprograde.com/
- If you want to check out Prograde Lean right away go here: http://albertabootcamp.getprograde.com/
Eat breakfast.
Look, you can make fat loss as difficult as you like. You can make it out to be super complicated if you so choose.
But one of the easiest things you can do to start melting the fat off your frame is to start eating a breakfast that boosts your metabolism and sets the tone for fat loss all day long.
Now, there's a very good chance you're shaking your head in agreement with me, but saying something like, "That's great. I know that. But what the heck do I eat?"
Glad you asked ;-)
Here are three simple fat fighting breakfasts from Registered Dietitian Jayson Hunter:
1- Cottage cheese mixed with real fruit
2- Hard boiled egg and yogurt mixed with real fruit
3- 2 pieces of fruit and a scrambled egg wrap
Seriously, would that be so hard? Don't you think you can manage that in the morning?
Well, if you can't Jayson, who is the Head of R & D at Prograde Nutrition, has another suggestion. You can use a nutritious meal replacement shake like Prograde Lean.
I've checked it out and it really has a delicious chocolate flavor. In fact, I know Prograde spent 6 months developing Prograde Lean just to get the taste right.
Ok, so there are 4 options for a Belly Fat Blasting Breakfast. Enjoy!
Yours in health,
NAME
PS - Remember, Prograde Nutrition is currently having a BIG 10.9% off everything January Celebration Sale to celebrate the New Year and the fact they are now shipping to the UK, Ireland, Australia and New Zealand.
Yes, that's 10.9 as in January of 2009 ;-)
Here are some other details I want to make sure you know about:
- Again, you receive 10.9% off all Prograde products.
- It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST.
- Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.
- The coupon code you enter at checkout is:
012009
- The website is http://albertabootcamp.getprograde.com/
- If you want to check out Prograde Lean right away go here: http://albertabootcamp.getprograde.com/
Tuesday, January 6, 2009
Top 10 fitness trends for 2009
Top 10 fitness trends for 2009
This year’s most popular workout looks like it’ll keep kicking booty in 2009 - Boot Camp-style workouts still top the American Council on Exercise’s (ACE) just-released list of next year’s fitness trends. Also at the top - ACE says fitness buffs will try to get more bang for their buck in this tough economy. Here’s the entire list - I look forward to it every year!
ACE’s Top 10 fitness trends for 2009
Boot Camp-Style Workouts: These are still very popular because they give you a total-body workout that’s varied, fun and challenging. You burn a lot of calories (up to 600, says ACE), get a great cardiovascular workout, and strengthen your muscles with high- and low-intensity exercises like pushups, squats and lunges. You don’t usually get as much muscle fitness benefits in other aerobic exercises.
Budget-Friendly Workouts: With today’s struggling economy, more people will cut costs to stay in shape. Of the ACE-certified professionals surveyed, 48 percent said gym memberships will go down in 2009 and 52 percent said fewer people will hire personal trainers. Look for more people to use the resources around them as their gym and equipment.
Specialty Classes: Yoga and Pilates will stay strong, but dance-based classes will be all the rage in 2009! Zumba combines South American rhythms with cardiovascular exercise. And Bollywood, ballroom, Afro-Cuban and other exotic dance styles are getting more popular thanks to shows like Dancing with the Stars and So You Think You Can Dance.
Getting Back to Basics: Even though many exercises and equipment are becoming more advanced and trendy, trainers will continue to focus on basic movements and techniques with their clients again.
Circuit Training: Studies have shown that interval training that combines strength training and cardio at different intensities is more time-efficient than doing the traditional aerobic and weight training sessions. As circuit training gets more popular, many gyms are even setting up their own circuits for their members.
Kettlebells: The reason for the surge in working out with kettlebells is that it gets back to basic training that requires functional, whole body fitness. The movements work your entire body, especially your core, as you lift and control the kettlebell.
Boomer Fitness: The 50+ audience keeps redefining our expectations about age, vitality and life, and has highlighted the importance of physical activity as we age. Since September 2007, AARP’s fitness initiative for boomers—aimed at providing a wide range of affordable fitness services to its 39 million members—has been going strong.
Technology-Based Fitness: From iPods to Cardio Cinema to exergaming (i.e., Wii Fit, Expresso Bikes) the latest in technology will continue to infuse itself in all aspects of fitness. In 2009, look for more interactive video games that have fitness benefits, as well as new inventions to make exercising a more engaging experience.
Event or Sport-Specific Exercises: Even with all the new and trendy workouts, sports or recreational activities will still be a popular way to stay in shape. Playing a friendly game of basketball or volleyball, training for a marathon, or taking a day-long bike ride are just a few examples.
Mixing It Up: (I’m all for it!) Research shows you’ll get similar if not better results if you mix things up. For example, do low-intensity cardio with intervals on some days, then switch to high-volume, low- intensity weight training with low-volume, high-intensity training on other days.
I’ve left some of my thoughts along the way, but my favorite things on the list are kettlebells, dance aerobics classes, and mixing it up! What do you think of the 2009 trends?
Related: workouts, kettlebells, fitness trends, fitness, exercise, dance, boot camp, american council on exercise
This year’s most popular workout looks like it’ll keep kicking booty in 2009 - Boot Camp-style workouts still top the American Council on Exercise’s (ACE) just-released list of next year’s fitness trends. Also at the top - ACE says fitness buffs will try to get more bang for their buck in this tough economy. Here’s the entire list - I look forward to it every year!
ACE’s Top 10 fitness trends for 2009
Boot Camp-Style Workouts: These are still very popular because they give you a total-body workout that’s varied, fun and challenging. You burn a lot of calories (up to 600, says ACE), get a great cardiovascular workout, and strengthen your muscles with high- and low-intensity exercises like pushups, squats and lunges. You don’t usually get as much muscle fitness benefits in other aerobic exercises.
Budget-Friendly Workouts: With today’s struggling economy, more people will cut costs to stay in shape. Of the ACE-certified professionals surveyed, 48 percent said gym memberships will go down in 2009 and 52 percent said fewer people will hire personal trainers. Look for more people to use the resources around them as their gym and equipment.
Specialty Classes: Yoga and Pilates will stay strong, but dance-based classes will be all the rage in 2009! Zumba combines South American rhythms with cardiovascular exercise. And Bollywood, ballroom, Afro-Cuban and other exotic dance styles are getting more popular thanks to shows like Dancing with the Stars and So You Think You Can Dance.
Getting Back to Basics: Even though many exercises and equipment are becoming more advanced and trendy, trainers will continue to focus on basic movements and techniques with their clients again.
Circuit Training: Studies have shown that interval training that combines strength training and cardio at different intensities is more time-efficient than doing the traditional aerobic and weight training sessions. As circuit training gets more popular, many gyms are even setting up their own circuits for their members.
Kettlebells: The reason for the surge in working out with kettlebells is that it gets back to basic training that requires functional, whole body fitness. The movements work your entire body, especially your core, as you lift and control the kettlebell.
Boomer Fitness: The 50+ audience keeps redefining our expectations about age, vitality and life, and has highlighted the importance of physical activity as we age. Since September 2007, AARP’s fitness initiative for boomers—aimed at providing a wide range of affordable fitness services to its 39 million members—has been going strong.
Technology-Based Fitness: From iPods to Cardio Cinema to exergaming (i.e., Wii Fit, Expresso Bikes) the latest in technology will continue to infuse itself in all aspects of fitness. In 2009, look for more interactive video games that have fitness benefits, as well as new inventions to make exercising a more engaging experience.
Event or Sport-Specific Exercises: Even with all the new and trendy workouts, sports or recreational activities will still be a popular way to stay in shape. Playing a friendly game of basketball or volleyball, training for a marathon, or taking a day-long bike ride are just a few examples.
Mixing It Up: (I’m all for it!) Research shows you’ll get similar if not better results if you mix things up. For example, do low-intensity cardio with intervals on some days, then switch to high-volume, low- intensity weight training with low-volume, high-intensity training on other days.
I’ve left some of my thoughts along the way, but my favorite things on the list are kettlebells, dance aerobics classes, and mixing it up! What do you think of the 2009 trends?
Related: workouts, kettlebells, fitness trends, fitness, exercise, dance, boot camp, american council on exercise
Sunday, January 4, 2009
Boot Camp Fitness Explodes in Calgary for 2009!
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