Breakfast of Champions!

Congratulations to everyone for making it through the first week of Fit Camp! Everyone is doing so awesome and the turn out we had for all the classes this week was great! Let's keep it up for the weeks to come :)


Many people ask "why is eating breakfast so important?" Well first, breakfast is the most important meal of the day because it boosts your metabolism, increases your attention span, gives you more energy, and increases your sense of well-being. Eating breakfast is extremely important for weight loss and management because you curb your hunger that increases over the 7-10 hours that you were sleeping for. You get no snack or meal in those hours so your blood glucose level goes down. Eating breakfast "breaks the fast" so you don't binge eat later in the day. One third of your day's calories should be in your breakfast!





People are quick to have a list of reasons why they don't eat breakfast, for example:





"I don't like breakfast foods"- You don't always have to have a breakfast food, eating leftovers or anything healthy is fine!





"I don't have enough time in the morning"- Making time to eat in the morning is making time to be healthy! Grab something for the road, a piece of fruit, make toast and take it on the road!





"I am not hungry in the morning"- start slow, take one piece of fruit in the mornings, soon enough you will begin to get hungry in the morning and you can add to your breakfast.





When you wake up in the morning, your sugar level is at its lowest point in the day and that is the basic fuel for the brain and central nervous system. A good breakfast will keep you from being tired and irritable.





Here are some excellent breakfast choices:




whole grain toast or bagel with a fruit spread or peanut butter


hot cereal- oatmeal


high fiber cereal (wheat chex, etc.)


fruit

yogurt


whole grain waffles


breakfast smoothie





Try this "Good-for-you Granola" Recipe at:


http://www.bellybytes.com/recipe/breakfast/breakfast02.html








Keep up the hard work!! See you all next week :)

HOW TO FIND MOTIVATION TO LOSE WEIGHT

Hello FitCampers!

It was so nice to see all of you Tuesday at the Kick Off! Everyone looked like they are ready to Rock and Roll!
Also I had a great turn out for the Group Fitness Class last night! Keep up the good work!

Here are a few suggestions to keep yourself motivated to Lose Weight:

1.) Visualize the success.

In order NOT to quit, think about what is waiting for you when you reach your goal. Think how well you will feel, how others will admire you , how you will improve your health, what small size clothes you will be able to shop for.

2.) Find a passion or hobby.

When you set your goal, refocus your mind from snacking to other things. Do not think about food constantly, it only encourages you to break the rules, and irritates you. Try to find a passion, a hobby, which will occupy your thoughts. The best way is to find a hobby away from the kitchen.

3.) Start with small changes.

If your eating habits require a number of radical changes, do not make them all at once, because you will get discouraged. Any modifications to your current menu should be implemented slowly.

4.) Reward the results.

The prize should be a pleasant bubble bath, good sleep, new clothes, new pair of running shoes and NOT chocolate or other snack.

5.) Convince yourself it is worth the trouble.

Remind yourself how much better you will be when you get to your target weight/size.

6.) Get used to new lifestyle and diet.

Changing eating habit is often associated with changes that seem impossible to implement. The healthy foods do not always have to taste bad. There are a number foods which are delicious, for example: cereals, nuts, bran with dried fruit, Greek yogurt, whole grains.

7.) Find someone who is trying to lose weight and make a lifestyle change and do this together.

Support each other and share your successes and failures.

8.) List the reasons why you decided to lose weight.

For example: to feel better, to be healthier, to have more energy........

Now it is time to enforce these rules!!

Drumroll....

And the winners are:

1. Chris with 7.29% loss
2. Rebecca with 6.18% loss
3. Eric with 5.65% loss

Congrats to EVERYONE on all your hard work! You've all done amazing and I hope you continue forward with your goals!!

Last Week!!

OK Campers! This is the last week and it is a close one!!
Standings as of today:

1st - Erik with 6% weight loss
2nd - Chris with 5% weight loss
Tied for 3rd Rebbecca and Maria with 3.4% weight loss

Everyone has been doing so well by coming to all the classes and trying so hard. I can see a difference in you all! Everyone is getting much stronger than 3 weeks ago and have slimmed down a lot. Keep up the great work! Now - this is the last week, try to make as many classes as you can!
You all should be very proud of your accomplishments !
Ang

Finish Line is in sight!!

Hey Campers! We are nearing our week 3 and heading into our final week!! Make this last week your best and try to step it up just one more noch. Add 10 more minutes to your cardio each day OR take an extra class.

Everyone is looking great and getting stronger. Remember, you get out of this what YOU put into it!!

Getting through a holiday weekend

Memorial Weekend is coming up which usually means BBQ's and drinking. Keep yourself in check with these 5 tips:

1. Control your portion sizes
2. Make the best choices possible in every situation
3. Drink a lot of water to beat the heat
4. If you are going to a BBQ, make a healthy option (or if you are hosting!)
5. Keep your focus on enjoying the people you are with, not the food

There's no reason to deprive yourself of things you enjoy, just make sure you don't overindulge. Keep things in moderation and keep working out. Too much of ANYTHING (even healthy foods) get stored as fat. Think small, portion controlled. And the gym is ALWAYS open!!

Good luck and stay strong!

HAPPY MONDAY CAMPERS!! - WEEK 2

Why get fit? Do you want to look better? Do you want to feel more energized and less tired or blah? Here is a list of 10 reasons to get fit!

• To lose some weight and fit into your old (or new) clothes


• To feel stronger and look good anywhere you go


• To find healthy ways to release the stress of life


• To feel better about yourself by setting and achieving goals


• To increase self-confidence and feel proud of yourself


• To reduce health risks, such as stroke, diabetes, and heart attack


• To improve performance in a particular sport or activity


• To accomplish a life-long dream such as run a half or full marathon


• To have better health - mental and physical


• To live a longer, happier life

I have seen a lot of you at the gym and that is great!!!!

Keep up the hard work and you will get results