Eating Out at TGI Fridays

When my clients are on a weight management program eating out is usually a stumbling block for them. It is possible to eat out and stay on plan. It takes some effort to find something sometimes but you can almost always find a good item on the menu.
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The Gasser Fat Loss Circuit

www.InspirationFitnessCamp.com presents the Gasser Fat Loss Circuit performed by Winfield Indiana’s women only boot camp. This is a great workout you can do at home using a dumbbell and a stair step. For the running portion you can substitute running in place for 1 minute.
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Superior Fat Loss Workouts for Women

Partner Workouts are great for fat loss. My boot camp ladies had some fun today with our 20 minute shuttle run circuit. Each team tried to do as many rounds as they could. It was a lot of fun. Not much talking during this workout. It’s a tough workout. Give it a try. Read more

A Turkish Get Up Strongman Style

David Whitley of www.IronTamer.com performs a turkish get up using my RKC partner, Aileen. Crazy stuff! Read more

RKC and Proud of it!

 I just got back yesterday from my Russian Kettlebell Challenge and can now call myself an RKC Instructor. It was the hardest thing I have accomplished besides giving birth to four daughters!

Traveling to the Twin Cities

Russian Kettlebell Challenge

It has finally arrived!  I am hopping on a plane today and traveling to St. Paul, MN. 

I can’t believe how quickly the time has flown.  I am now ready to realize another goal for the year.  I trained hard for this weekend and I know it will pay off.

When I return I will be start some kettlebell boot camps as well as fitness camps for kids.  So many new things starting up that I am absolutely excited about!

It is so important to set goals for yourself.  Not just fitness goals, but also goals for your family, spiritual, school year, career, financial and educational.  I make sure to always review my goals every day at least once but I attempt to read it three times a day.  Make a list of your goals and don’t be afraid to dream BIG.  Then, take action!  When you have a goal you are working toward you have focus and a purpose.  You’ll be amazed at what you can accomplish.

Well, off to do my last minute packing.

NYC Calorie Count Regulation

Awesome!  That’s my response to the new regulation set by New York City.  The Gotham’s Board of Health voted a second time to require calorie counts on the menus of restaurants with more than 15 locations nationwide, which effectively means chains and fast-food restaurants like McDonald’s, Burger King, Wendy’s, etc.  The calorie counts have to be the same size as the wording on the menus. 

 

The subway trains are also posting advertising for the next 3 months advising people that they should eat at least 2,000 calories a day.  Unfortunately, saying that EVERYONE needs to eat 2,000 calories a day is not a great recommendation.  Someone who is sedentary and overweight will probably not need that may calories a day.  Calorie requirements are a very individual thing depending on your activity level, the amount of muscle you carry and how much body fat you have. 

I do believe this is a step in the right direction for the general public, but it will not, on its own, end the obesity crisis in our country. 

This is pretty simplistic in its explanation but for most to lose weight you need to:

1.  Move more

2.  Eat whole foods and eliminate all processed junk

3.  Eat less calories but enough that helps you maintain the muscle you have gained

4.  Strength train

Most adults try to complicate simple things, make excuses for everything and do nothing to change for the better. 

America has a tough battle ahead to stop obesity in this country.

Promise Keepers - First Women Ever to Attend

This weekend was a doozy.  My band performed 3 times in two days.  Whew!  It was a blast.  Sherri and I are now officially the first females to ever perform at a Promise Keepers event.  I have to say it was a little unnerving to be in front of an all male audience, but most of them (with the exception of maybe 2 or 3 men) were members of our own church so it wasn’t too bad.

I have been slowly getting nervous with my RKC certification coming up this week.  I am flying out on Thursday, getting my butt kicked Friday through Sunday and then flying home Monday.  I was originally going to fly home right after the certification, but I think I will be wiped and might not make it to my flight on time. 

The next phase of my boot camps start tomorrow and I’m jazzed to be throwing a Freaky Fat Loss Halloween Extravaganza this month.  If it goes well, I will try one every year.  We will be working out with pumpkins the entire time with some bodyweight exercises thrown in.  I’m requiring everyone where a costume and bring 2 food items for the Winfield food pantry.  The Chamber of Commerce is providing some things for my goodie bags that I will be handing out to all particpants.  I’m excited!  It’s going to be a blast!

Holiday Weight Gain

With only 9 weeks left until Thanksgiving, many people become filled with dread as they think about those extra pounds they always put on during the holiday season. 

I actually believe holiday weight gain begins now before the holiday season officially starts. 

The weather is getting cooler. We are spending more time indoors.  Halloween candy is on sale.  We start using the oven more to create our fall comfort foods and we are less physically active.

Now is the time to take action.  Establish the daily habit of moving before the shorter, colder days set in. 

It doesn’t take much to get the whole family out in the evening for a quick walk around the block. 

It’s still cool enough to play a game of tag outside with the kids. 

Just do one thing together a day.

It’s not hard.  It won’t kill you.  In fact, you’ll have a lot of fun!