Posts Tagged ‘killeen bootcamp’
Subject: 5 Fat Fighting Lunch Recipes (and a BIG sale, too)
I’ve got two awesome updates for you today from my partners over at Prograde Nutrition.
First, you’ve got to check out these 5 Fat Fighting lunch recipes they just released. They will fill you up and fuel your body the right way:
http://jimmahan.getprograde.com/easy-lunch-ideas.html
Second, they are having a HUGE sale where all their products are 14% off for a limited time!
Just click the link below for your very own coupon code:
http://jimmahan.getprograde.com/specials.html
Yet ANOTHER New Athlete In Killeen’s Best Fitness BootCamp!
Welcome Heather Fields!
New Boot Camp Athletes In Killeen’s Best Boot Camp!
Alisa Kirkland
Stephan James
Tavion Clement
Shakisha Haskins
Megean Gustafson
Kamikio Brooks
Michael Butler
Shannon Stanley
Nichole Marlett
Sleeping Your Way to Weight Loss
Can catching Zs help you drop lbs?
You’ve been working at shedding that last five pounds for months, and nothing seems to work. You cut back on the amount of calories you eat, work out twice a day, and say no to every sweet temptation that has passed your way.
So why do those extra pounds keep such a firm grip on your hips? It could be your unwillingness to hit the hay.
That’s right. According to legit medical research, spending an ample amount of time getting shuteye is essential to helping your body get rid of those unwanted pounds.
Wondering how it works? Prepare to be amazed.
Getting Hormonal
Inside your body are all kinds of hormones that are responsible for doing all sorts of things. Two of these hormones, leptin and ghrelin*, have a stronghold on your appetite. In other words, if these two hormones decide to make you feel hungry, you’re going to feel hungry. They work by causing you to feel hungry (ghrelin) and informing your brain that you’ve had enough to eat (leptin).
While these hormones function quite well most of the time, a lack of sleep can result in your leptin levels to plummet and your ghrelin levels to rise. As a result, you feel hungry more than you ought and your brain never has a clue that you’ve had enough to eat. When this happens, you can only imagine the damage that can be done to all the hard work you’ve put into looking your best.
Put It to Bed
Now that you’re ready to power up your sleep for an easier time with weight loss, you may be wondering how to get better sleep. The first step is to give yourself enough time to sleep. You may be able to function on four or five hours of sleep each night, but most people require more. On average, shoot for eight hours, give or take an hour. It may mean giving up your late night dancing ways or beginning your workout a bit later in the morning, but getting your body’s hormones regulated will pay off.
In the event you’re already spending plenty of time in bed at night without feeling rested in the morning, you may be living with a sleep disorder. From sleep apnea (pauses in breathing as you sleep) to restless legs syndrome (irresistible urges to move your legs when you rest) to narcolepsy (constant sleepiness), sleep disorders disrupt your bedtime routine and your entire day from the moment you wake up. With proper diagnosis and treatment, you can find the relief you need from your condition and beginning sleeping better and losing weight with greater ease.
*Sleep loss also changes the amount of another hormone (cortisol) produced by your body. Like the combination of leptin and ghrelin, cortisol is also directly responsible for regulating whether you feel hungry or full.
The Other Way Around
Getting plenty of good sleep is essential to your ability to obtain and maintain a healthy weight. At the same time, losing weight is a good way to improve your ability to sleep well.
Why? For a number of reasons.
First, overweight people are more likely to suffer from sleep apnea, a condition that causes the sufferer to stop breathing for prolonged periods, as he or she sleeps. In many cases, losing weight actually results in the individual being cured of sleep apnea.
Another reason weight loss helps you sleep is because of the frequent link between being overweight and suffering back pain. While back pain is bothersome during the day, it can be extremely bad when the sufferer lies down to sleep, making it difficult to fall asleep and stay that way.
So whether you find yourself attempting to lose weight or get better sleep, you can’t have one without the other!
Holiday Fitness Challenge Is Now Live!
Rules
- Once entered into the challenge, each challenger must record his/her initial statistics with the gym. Before/After pictures, Body Weight and Standard Measurements .
- Each challenger must eat a Paleo compliant diet during the challenge. You will be required to turn in a weekly food log for evaluation and assessment of points.
- Each challenger must attend a workout at the gym a minimum of 3 times per week.
- Each challenger must post comments on progress and thoughts to this blog post page daily.
Point Schedule During Challenge
- 2 points each will be awarded for daily meals: B – L – D – S
- 1 point for bringing a friend to the gym.
- 1 point for each blog post.
- 1 point each week for turning in weekly food log
Note: 1 point will be deducted for each item missed.
Final Point Assessment
- 10 points for fastest male timed workout
- 10 points for fastest female timed workout
- 1 point for each pound lost
- 1 point for each inch lost
Final Workout and Body Composition Assessment: At the gym
Entry Fee: $35, non-refundable
Prizes:
1st Place – Total Package Value $325
- 1 month tuition free at the gym
- $75 gift card to store of your choice
- Hair cut and style at “Hair by Sue”
- Hot Stone Massage by Samantha Cooper at Tina Marie’s Salon
- Manicure by Stacey Bates at Tina Marie’s Salon
- Pedicure by Danelle Johnson at Tina Marie’s Salon
2nd Place – Total Package Value $200
- 2 weeks tuition free at the gym
- $50 gift card to store of your choice
- Hair cut OR style at “Hair by Sue”
- Manicure by Stacey Bates at Tina Marie’s Salon
Visit our awesome sponsors at their websites:
Hair By Sue
Welcome 5 New Athletes To Killeen’s Boot Camp!
Welcome!
WELCOME!
Reshanda Tatum
Cheryl Fidelia
Angela Clemons
Timika Bynog
Gaynor Lewis
Killeen’s Best Boot Camp Welcomes New Athletes!
We welcome Angie Kopec and Natasha Conboy to our evening boot camp class!
Do These 8 Underrated Exercises
They may not be fancy, but these exercises do the body good. So why are you ignoring them?
Eat Plank For Breakfast!
You go the gym, do the same routine day in and day out, and go home But is your routine pushing your body to be its best or are you sticking by a certain set of exercises just because you’re comfortable with them? Read on to find eight exercises that you – along with half the people in your gym – may be neglecting.
Bridges
They seem so basic, because they are. Resting on your forearms and toes, you hold your stomach tight in order to cause your body to levitate a few inches off the ground, keeping your back straight. Thanks to these stripped down, basic exercises, your body gets the basic results you want – a stronger, more supportive core.
Deadlifts
Though pictures of competitive body builders may leap in your head when thinking of deadlifts, you may be surprised that the average Joe or Jo should also be performing this underrated exercise. Why? Because you perform it one way or another almost every day. Whether picking up your child during playtime, grabbing a bag of 35-pound dog food from the bottom shelf, dead lifts are part of life. Getting better at them at the gym only makes sense.
Horizontal Pull-Ups
This one may be neglected because it’s not as available as others. Or at least it doesn’t seem to be available. To perform this, you have to find a bar relatively close to the ground. Hanging underneath it with your body extended out and feet resting on the floor, pull yourself up to the bar repeatedly. While essentially the same motion as push-ups or bench pressing, horizontal pull-ups push your body in slightly different ways and more closely mimic movements necessary for climbing and other activities.
Push-Ups
Always the underdog, push-ups are the essence of basic exercise, working out the chest, biceps, and triceps. In fact, if performed correctly, you’ll be forced to tighten your core muscles during each repetition, which adds to the shape and strength of your six-pack abdominal muscles.
Running
You probably don’t see a lot of body builders on the treadmill. That’s because they run at home. One of the most vital pieces to a complete workout regimen, running consistently improves your cardiovascular health, increases your stamina, and helps tone and shape your muscles.
Squats
Toss some weight on a rack and bend at the knees until you lower yourself toward the ground as far as possible. Return to your starting position and repeat – but do it all with precision and proper mechanics. You’ll feel the burn in your legs, but squats actually work quite a few other muscles and should therefore not be neglected in your routine.
Stretches
Often overlooked as an unnecessary part of working out, stretching is anything but unnecessary. In fact, if you want to get bigger and stronger and maintain your range of motion, the only way to do it is through stretching whatever body part you’re planning to exercise. There are stretches for every muscle, from the thighs to the calves to the biceps to the neck. With a little stretching, you give your body a chance to warm up and prevent yourself from potential injury.
Swimming
It offers a full-body workout that tests your stamina and strength. You’ve known it for years, but you still don’t take advantage of it. What kind of swimming should you get started with? Any kind of swimming will work, and swimming freestyle laps at a moderate pace is a great way to break your body into swimming shape.
And the Downside
Now that you know what exercises deserves a spot in your routine, you may be curious about some of the exercises out there that get too much credit.
The following are a few of the most overrated exercises that you may be doing with a little too much frequency:
- lunges: they’re great in moderation, but it’s not uncommon to overdo lunges and wind up with knee problems down the road
- bench press: very useful in defining the chest and arms, the bench press belongs in your routine; just be careful not to start and end every routine with it
- sit-ups: yes, they strengthen your abdominal muscles, but you’ll never have a six-pack unless you eat right and get enough cardio to burn off the layer of fat covering up you abs
HCG…Should I? No!
I have been asked by several of our athletes and prospective clients what I thought about the HCG diet. I am extremely vocal about fad and crash diets and say so all the time. I didn’t know much about the HCG diet, so I did some research. Here are some of the things that I found. I listed my resources so that you too can read up and form your own conclusion.
What is the HCG Diet?
This diet plan was formulated by Dr. Albert T Simeons, who stated that a hormone HCG, can help men and women lose unwanted body fat, thereby assisting in weight loss.
The human chorionic gonadotropin hormone is a glycoprotein hormone naturally produced in pregnant women by the placenta, to nourish the growing fetus and provide nutrients.
The function of the HCG hormone is to signal the hypothalamus gland in the brain to mobilize fat stores and release the fat from the reserves. The hormone thus fuels the body with required energy by using up the fat from the reserves in the body.
Okay, okay enough of the science…
The HCG diet plan claims that it can help a person lose 1-3 pounds of weight per day. A person on the HCG diet plan is required to take HCG hormone (125 i.u. to 200 i.u. of Hcg everyday) on a daily basis. The number of days in this particular weight loss will depend on whether a person is taking injection or drops and the amount of weight wants to lose. Mostly, this diet plan runs over a period of 23 days.
One of the many things that scares me is that a person on this diet is strictly allowed to consume only up to 500 calories. Thus, besides taking HCG hormone, one also has to supplement the hormone intake with an extremely low calorie diet. The diet comprises of raw, steamed or grilled vegetables like spinach, celery, cabbage, etc. Organic fed veal, beef and skinned chicken are also permitted.
But is this diet plan safe?
HCG Diet Side Effects
Nevertheless, there are some human chorionic gonadotropin side effects that people on such a diet face. They are as follows:
Some HCG diet side effects in women are stomach ache, swelling of extremities, pelvic pain, etc. which occur due to Ovarian Hyperstimulation Syndrome (OHSS), that has been caused as a result of an HCG diet. People on HCG diet injections are also seen to experience additional side effects of HCG diet, such as muscle cramps, lumps, gynecomastia, premature puberty in men, etc.
Another side effect is sudden weight gain. What!!!
Well, an HCG diet calls for consumption of only 500 calories a day, which is not enough for supporting normal brain function. The body compensates the deficit by using up the stored glycogen, protein and fat. The additional hormone will suppress appetite, however, once one is off the diet and begins to eat normally, the weight lost is gained back. Moreover, since people have starved for over 3 weeks (500 calorie diet!) they usually tend to eat more once the diet program is over.
Irregardless of the alleged HCG diet side effects, it is important to remember that even though the HCG diet proposes to help with weight loss, it is yet another crash diet and is not a healthy way to lose weight.
Here is what our Food and Drug Administration has to say about HCG as a dietary supplement,
It is not FDA approved for weight loss at this time for the following reason, and I quote ” It is not possible to obtain uniformity in the reporting of results solely through the use of a common standard, since hCG is a complex molecule.”
To lose weight in a healthy manner there is no shortcut. Eating a balanced diet and exercising regularly is mandatory for losing weight the right way!
Just get yourself to the gym and do Boot Camp! Call me at 254-247-4999
American Journal Of Clinical Nutrition http://www.ajcn.org/cgi/reprint/29/9/940.pdf
American College Of Bariatric Physicians http://www.asbp.org/resources/uploads/files/HCG%20Position%20Statement.pdf
http://www.dietsinreview.com/diet_column/06/hcg-diet-reviewed-by-fullbars-dr-michael-snyder/
Welcome New Fitness Boot Camp Athletes!
I want to welcome Paige Claro and Norma Martinez to our evening Boot Camp class! Oh and they totally rocked the “Murph” workout today. Just sayin.
Good Turn Out For Nutrition Seminar
Yummo
Just wanted to thank all the athletes who came to the nutrition seminar yesterday on a sunny Saturday. We even had two folks who had heard of the gym and dropped in to hear the class. Thanks again! Now go clean out your kitchen!
