WHOLE FOODS FOR WEIGHTLOSS

If you want to lose weight or simply feel better by eating healthier, consider the source of what you eat. Do most of your foods come out of a box, bag or jar or do they still resemble something that grew? The best diets are ones rich in whole foods and which contain few processed foods.

A whole food is just what it sounds like - a food that you eat whole, just the way nature intended. When foods are processed they are often stripped of nutrients and filled with additives, and so you want to eat things that are as close to their natural state as possible. Fruits and vegetables are perfect examples. You can eat them fresh from the garden, skin and all. Whole grains are healthy because the most nutritious part of the grain is still intact.

GOOD EATING = GOOD CYCLING

Eating a diet rich with fruits, vegetables and whole grains will support the loss of extra pounds while fueling your body during those long rides. The vitamins and minerals in these foods are not only the best for building muscle, but have been shown to protect the body against a variety of chronic diseases including cancer and heart disease.

Start today by adding a fruit or vegetable to every meal. Keep fresh fruit around and out on the table where it is easy to snack on. I always have a bowl of oranges, bananas, apples and grapes on my kitchen table, so if I have the urge to snack I grab a piece of fruit not the fridge!

LIMIT STARCHES!

Hey guys! I know we are all making strides to improve our nutrition. The tip of the day is to limit starches. Starches include bread, pasta, potatoes, corn, green peas, and rice. If you consume these do so in small amounts and DO NOT INCLUDE THEM IN DINNER. You can get the 'healthy' carbs you need from fresh fruits and vegetables. So if you eat out... especially like Qdoba or Panera... limit the starches. I love Qdoba burritos! When I went to their calorie counter online I learned that the Peach Salsa, Veggies, Meat, and no tortilla yielded me almost half the calories of having the tortilla with cheese with corn with rice. Just makes sense!!! Good luck campers! - Den

Make It Another Great Week

We are heading into another fabulous week of FitCamp. Take a minute today to reflect on how you have been doing so far. Set two goals for yourself this week, one fitness and one nutrition goal.

For Example,
Nutrition Goal: Eat more vegetables with dinner. Load up my plate with green leafy veggies or broccoli/green beans.

Fitness Goal: Add bursts of higher intensity intervals to the workouts I do on my own this week. When on the treadmill, increase the incline to a 15 for at least one minute every three minutes. When outside walking, run for one minute intervals every two minutes.

All of the trainers are very impressed with everyone's dedication so far. You are all putting in so much effort. Remember it is 100% diet, 100% exercise, and 100% determination. If you are looking to win, you are going to have to give it your all. Don't slip up for a second, I promise there is a competitor out there who will pass you if you do!

Getting the Most From Your...(SELF)

Hey gang!

Happy thursday. Today's blog is about keeping yourself in the GAME. Are you keeping yourself where you want to be as we finish week 2? Have you made it to your 6 trainings as of this saturday? Have you been working cardio on your off days? Is that nutrition tuned up a notch from last week? If you need more help and motivation you should be contacting your team's trainer ASAP. That's what we are here for .. to help you stay on track and be motivated! If you are stressed from work and life today... come to the evening's group training or just come in and get in a good 30-45 minutes of cardio on your own.. or take a class! There are plenty to choose from.

Three tips to get you going farther in the direction you desire...

1. Improve one or more portions of your nutrition. What junk can you cut out and replace with fresh raw veggies or nuts?
2. Go to bed just 30 minutes earlier than usual tonight. A little extra good sleep will energize you for tomorrow!
3. Add 5 minutes or 3/4 of a mile more to your next cardio routine. The push will give you an extra sense of accomplishment!

You can do it gang! "May the force be with you."

:) Den

IT IS HARD TO STAY MOTIVATED

One of the hardest things about exercise, the constant need for motivation may be the most frustrating. Every day, you have to wake up and find a reason to exercise, all while talking yourself out of all the things that stand in your way.

HOW TO GET OVER IT!

Set Realistic Goals: Having something to work for can give you that extra nudge you need to get moving.

Don't Wait for It: Motivation doesn't just happen, it's something you create. What do you really want for yourself and your future? Answering that may get you moving.

Think Before You Skip: Don't allow yourself to skip a workout without careful thought and consequences.

Make Exercise Easy: Having your workouts scheduled, your gear handy and a plan makes it easier to follow through.

Self Evaluate? - STEP IT UP!

Hey Gang! Was great to see everyone that came to the Team Challenge on Sunday. You should have had or today should be your first weigh in since we started. Are you happy with your loss so far? If you are ... GREAT!... keep working hard... eating well, working out often and feeling good. If you are NOT... what is your ROAD BLOCK? What is keeping you from your success? Eating habits not the best? Not getting enough workouts in? Are you not mentally "IN THE ZONE?"

For those who are on track and happy.. keep going! You can blow those goals out of the water! Get in cardio on your off days from the group trainings. Push yourself on a mile run on the treadmill this week. Shave a minute each week off that starting time. You will be surprised how much you can improve!

For those hitting ROAD BLOCKS here are some suggestions. If it is eating related.. you must push to eat healthier! STOP THE ALCOHOL ALTOGETHER FOR THE REMAINDER OF THE CAMP! Drink more water. Cut out the salty and sweet snacks. Replace with fresh fruits and raw veggies! You can do it! Get mentally in the "ZONE." Take 15 minutes before bed today and read part of a book... Clear your mind. Start tomorrow fresh and tell yourself " IT IS MY DAY. I AM GOING TO LOSE MORE WEIGHT AND BECOME MORE HEALTHY."

Keep on guys! Let's rock during week 2!

:) Den

The Second Week Begins!

You are all off to a strong start! Your trainers are very impressed with your hard work. 10 out of 13 of you showed for the Sunday group training. It was awesome seeing you all work together. You all saw how determined your competition is. If you want to win, you are going to have to give it 100% for 5 more weeks.

As you head into the second week, remember CONSISTENCY is key. You need to continue to plan out your meals and workouts. "If you fail to plan, plan to fail." We know you all have busy lives, but you should never be too busy to take care of yourself. When you signed up for the FitCamp, you made it apparent you care about yourself. Be willing to make sacrifices day after day.

This Week's To Do's
#1 Dejunk your cabinets. Get rid off all the junk food and/or food items that are too tempting to resist.
#2 Put sabotagers in their place! Do you have any friends/family members who say thinks like, "just one cookie is ok, just one drink is fine, you can miss a workout, I baked you your favorite brownies, juts one..." If so, you need to let them know your goals. Let them know if they care about you and are truly a friend they will support you.