Trainerkristinw's Blog

Hello all! I will be changing my website from sweatsquadbootcamp.com to something else shortly. Will post when I do!

This week was the first that I added my Cardio Circuit class. This is a 45 minute class that is the perfect mate to boot camp. In boot camp, we focus a lot on strength, so with the cardio we pump that heart rate up and burn fat! It’s so much fun and such a different way to get movin! We  do not do the same thing twice, this is not you mama’s workout!

What a great year! My camp has seen highs and lows, large classes and small classes and I have to say I’ve loved every minute of it. Here are some pics from today’s class…

New year, new you! It’s a popular time for resolutions and working out, some things will stick and some will fade away. The problem when people set these fitness resloututions is that they eat, sleep, and breathe the gym for the first few weeks and get burnt out. Getting healthy is a lifestyle change, slow but steady. It comes from slowly incorporating healthy habits into your daily life. Putting this crazy pressure on the gym and diet foods to magically change your life will just put too much pressure on yourself.

 

Two years ago, when I decided to get healthy I did it by just adding yoga classes to my weekly routine. That snowballed into taking a boot camp class which eventually turned into me keeping a food journal. Two years and 30 pounds later, here I am today. I’m not done, I still (like everyone) have areas I want to work on or habits I would like to change but like I said, it’s a lifestyle. Good habits take time and patience, so give it just that. Below are some tips I drill into my boot campers heads. Print these out and paste to your refridgerator.

 

MY TEN FITNESS COMMANDMENTS:

 

10. Drink drink drink! Try to drink 75-100 ml of water a day.

9. When grocery shopping, stay on the outside of the aisles. The best places are the meat, dairy, and produce sections.

8. Lifting a heavier weight will not make you bulk. This is a terrible myth that haunts women everywhere! It’s impossible for women to look like those crazy magazine covers, they are NOT natural. Get rid of the fear and pick up the 20 pounder!

7. Don’t ever sit on the couch with a bag/box. Doing this is just a bad habit. It makes you numb to when your stomach is full. If you plan on snacking in front of the t.v., prepare the serving as listed on the nutrition label and leave the rest in the kitchen.

6. Abs are made in the kitchen, not the gym. Sticking to a healthy diet carves away the fat and shows what you work hard for at camp.

5. Eat every 3-4 hours. Going too long without food is terrible for your metabolism. You fuel up before a long drive, right? Don’t run your energy tank off of fumes.

4. Never say never! If you deny yourself something, all you will do is obsess. You want an oreo, eat one. Eat ONE or two. Then walk away. The more you deny the more power you give over food. A cookie is just a cookie!

3. Pair a carb, a protein, and a fat when choosing a meal. A serving of carbs should be the size of your fist, a serving of protein is the size of your palm, and a serving of fat is the size of your thumb.

2. Cardio is KEY. 4 sessions of 40 min cardio workouts per week not only keeps you energized, but it keeps the tummy firm. Try something you love, and turn up the intensity.

1. Keep a food journal! I know that I sound like a broken record but it’s a method that works time and time again. Writing down everything you eat keep you accountable and let’s you see what you’re consuming. Keep track of just the calories, try to stay between 1500-1700 a day.

 

10. Drink drink drink! Try to drink 75-100 ml of water a day.
9. When grocery shopping, stay on the outside of the aisles. The best places are the meat, dairy, and produce sections.
8. Lifting a heavier weight will not make you bulk. This is a terrible myth that haunts women everywhere! It’s impossible for women to look like those crazy magazine covers, they are NOT natural. Get rid of the fear and pick up the 20 pounder!
7. Don’t ever sit on the couch with a bag/box. Doing this is just a bad habit. It makes you numb to when your stomach is full. If you plan on snacking in front of the t.v., prepare the serving as listed on the nutrition label and leave the rest in the kitchen.
6. Abs are made in the kitchen, not the gym. Sticking to a healthy diet carves away the fat and shows what you work hard for at camp.
5. Eat every 3-4 hours. Going too long without food is terrible for your metabolism. You fuel up before a long drive, right? Don’t run your energy tank off of fumes.
4. Never say never! If you deny yourself something, all you will do is obsess. You want an oreo, eat one. Eat ONE or two. Then walk away. The more you deny the more power you give over food. A cookie is just a cookie!
3. Pair a carb, a protein, and a fat when choosing a meal. A serving of carbs should be the size of your fist, a serving of protein is the size of your palm, and a serving of fat is the size of your thumb.
2. Cardio is KEY. 4 sessions of 40 min cardio workouts per week not only keeps you energized, but it keeps the tummy firm. Try something you love, and turn up the intensity.
1. Keep a food journal! I know that I sound like a broken record but it’s a method that works time and time again. Writing down everything you eat keeps you accountable and let’s you see what you’re consuming. Keep track of just the calories, try to stay between 1500-1700 a day.

Walking in a winter wonderland.

Or should I run?

Run from this “wonderland” filled with candy, brownies, and pie. Oh Santa, why in the world must you tempt me with reese’s filled cookies and my mom’s famous pumpkin bread. What did I ever do to you? Did I come up there and put you on a diet? No way, in fact every year I still give you my milk and cookies so please throw me a bone and all I want for Christmas is a smaller waist.

For those of you that know me, you know the only house I want to live in is a gingerbread house. I want to brush my teeth with egg nog, use peppermint bark as a loofah, and sit down to a nice pumpkin pie dinner. Ok, ok enough already I know but sugar is my drug. It’s so hard for me this time of year, with all of the office candy and friendly baking gestures from friends and family.

How will I ever survive?

Instead of living in denial, I’ve decided that there’s a better way to handle this holiday food obsession. Eat. Did you hear me? Yes that’s right. Eat. Every day I stick to my usually eating habits, except I allow myself one small piece of something very bad in order to keep my sanity. My workouts are still consistent which is key, and what the body needs the most. I keep my food journal and stick to my allowed calories per day. Although it seems obsessive, it’s what works for me. I don’t keep track of anything but the calories because honestly, who has time? This form of keeping track is great for anyone who likes to snack, and sometimes can lose sight of how much they ate in a day. I recently told my campers to do the same, and they’re seeing up to 6 pounds lost in the last month. For this time of year, that’s amazing!

I wanted to share some tips with you that help me through the holiday parties and meals. First off, never go to a party hungry, that’s a recipe for disaster! Eat a balanced snack before, something with protein. My favorite is a Greek yogurt with some pomegranate seeds and a few crackers. Eating protein helps you stay full for a long period of time, mix that with the crackers and you should feel very satisfied. When you get to the party, always have a drink in hand like some water with lemon, coffee, or light calorie drink (vodka soda). Sip on this while everyone is picking at the snack table, this keeps at least one hand busy and you’re still able to enjoy something. Remember that sugar makes you crash after a few minutes so when it comes to the snacks, stick to a small cube of cheese, vegetables with hummus, or a meat kabob. Real (protein, vegetables, beans) food keeps you full and satisfied where processed foods (baked goods, candy, and anything from a package) are not full of the natural things your body uses as fuel. Your body takes one look at this and says “huh, are you kidding?” and then continues to tell you to “FEED ME SOMETHING I CAN USE!”

Along with being mindful of what you’re eating, there’s a big need for your body to move. Especially now that’s dark and cold, you tend to want to hibernate. Instead of shunning the workouts based on the weather, embrace the season! It’s surprisingly beneficial:

  • Ice skating burns 252 calories per half hour.
  • Decorating the Christmas tree: 81 calories
  • Writing Christmas cards: 61 calories
  • Wrapping gifts: 51 calories
  • Building a snowman: 285 calories an hour
  • Having a snowball fight:  319 calories an hour
  • Making snow angels: 214 calories an hour
  • Shoveling snow: 200 calories per half hour
  • Sledding: 474 calories per hour

Have a happy holiday with family and friends! Remember that your health goals will still be there on the 26th, so be mindful of the way you treat your body through the holidays. Next week, learn some new moves for blasting those holiday calories!


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