Trainerkristinw's Blog

Archive for January 2011

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

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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.



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