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Posts Tagged ‘lose weight’
Amazing Fitness and Body Composition Results! Killeen’s Best Boot Camp!
I’m just saying…Fit Test results from last week.
Total increased push ups: 23
Total increased sit ups: 43
Total increased squats: 47
Total weight lost: 22.8 pounds
Total inches lost in waist, 19
Total inches lost in hip: 12
Way to go Boot Camp Athletes, You are awesome! Want results like this? Join Killeen’s Best Fitness Boot Camp today! Call Jim at 254-247-3668 for a free class and body composition assessment.
5 Reasons Why Strong Women Are Sexy..
I wasn’t smart enough to write this, but still thought that it applied well to our Fitness Boot Campers…
Five Reasons Why Strong Women Are Sexy
By Josh Hanagarne
1. Strength implies dedication. When I see a woman who values strength, I see someone who knows the value of perseverance and commitment.
2. Strength implies a healthy sense of priorities. The current portrayal of how women’s bodies should look is pure poison. I’m hearing more about sexy “clavicles” these days, of all things! Take a look at some female kettlebellers and you’ll know what I mean.
3. Strength defies society’s portrayal of how women should be. Society does not value physical strength in women. The women in vogue are emaciated and bug-eyed, without any muscle tone. They are bony clothes hangers and I don’t know how that appeals to anyone. The physically strong woman resists the siren song of the anorexic crackhead look and makes her body do what feels good. And again, if you give your body what it needs, it’s going to look good.
4. Strength leads to confidence. When you choose to do something as difficult as real strength training with demonstrable results, it changes your body and your mind at the same time. Confidence is very attractive.
5. Strength training helps you age gracefully. Weak young women become weak old women. Strong young women become elegant, strong, confident women. In short, there’s no downside to being strong. People that are attracted to weakness are normally attracted to vulnerability and there’s not much potential upside to that.
Heart-Healthy Eating
Is your diet lending your heart a helping hand or kicking it to the curb?
When it comes to body parts your body can’t do without, the heart is king. But if you’re like many people, you may be treating your beloved heart like an ignored servant. How can you make sure your heart receives a kingly welcome? By eating right.
The Basics
First, it’s a good idea to know what heart-healthy eating actually is. Contrary to popular belief, a diet that is heart healthy isn’t going to keep you from eating anything with flavor. You’re not going to be miserable while on a heart-healthy diet. Actually, you shouldn’t go on a heart-healthy diet – at least not one that lasts for a few months and fades away with your New Year’s resolutions.
Rather, you should maintain heart-healthy eating habits every day of the year.
The simplest recipe for heart-healthy eating habits is to go natural. Most foods you find in nature and eat in their raw or cooked forms are very good for you and many of them actively work to strengthen your heart. On the other hand, manmade foods that are highly processed or infused with ingredients that add flavor and fat often put your heart in harm’s way.
The Battles
Fats and cholesterol can be very dangerous to your heart health. Hence why you should avoid them as much as possible. However, since it’s nearly impossible to rid your diet entirely of all types of fats and cholesterol, you’ll need to choose your battles wisely.
Battles worth fighting in the fat realm are those battles against saturated fat and trans fat. By carefully reading food labels and reducing the amount of butter and other fatty products you eat on a regular basis, you can sidestep the majority of these dangerous fats. Instead of saturated and trans fats, look for foods that contain monounsaturated fats or polyunsaturated fats. Believe it or not, these fats may actually help lower your cholesterol.
Reading food labels will also help you manage the amount of cholesterol you consume. Ideally, a healthy adult will consume no more than 300 milligrams of cholesterol each day. For even better health, try to get no more than 150 or 200 milligrams on a daily basis.
The Salt
A third battle that is often overlooked is the ongoing battle against salt. Though it adds immediate flavor to anything you’re eating, salt also adds to your risk for high blood pressure. As high blood pressure is a key risk factor for heart disease, you ought to pay careful attention to how much salt you eat each day.
According to the American Heart Association, you should consume no more than 2,300 milligrams of salt each day. One of the best ways to avoid going over the recommended limit is to resist the temptation to flavor your food with salt until you take a bite of the food. Some foods are naturally salty and have no need for you to add salt from the shaker. Taking a bite before adding salt may even help you enjoy the natural flavor of the food you’re eating. Over time, your saltshaker may be collecting dust in the pantry!
Living the Life
In addition to eating heart-healthy foods, your heart gains extra protection against disease through regular exercise. The minimum amount that you exercise for good health is 30 minutes five times a week. And while pumping iron helps strengthen your body over all, your heart thrives on aerobic exercises.
To keep your heart pumping strong, you should spend some time jogging around your neighborhood, swimming laps in the pool, or riding your bicycle through the woods. For added protection, don’t smoke, avoid breathing secondhand smoke, and stay in contact with your physician to ensure the steps you are taking for a heart-healthy life are working.
Fit Test Results Are In!
No, I’m not going to throw your names out there…LOL But we had good results last week. I’ll post the results at class tomorrow! But here is the tale of the tape…
- A total of 5+ inches lost
- A total of 12+ pounds lost
- An average of 5 push up improvements
- An average of 7 sit up improvements
- An average of 4 squat improvements
Do YOU need to lose weight? Do you want to be stronger, leaner and more healthy? Come check out Killeen’s Best Fitness Boot Camp! Call Jim at 254-247-3668.
Motivation For Our Boot Camp Athletes!
NE Womens Sectional Competition
Check this out. If it doesn’t make you wanna hit the gym, I don’t know what will!
Lettuce Wrap Carnitas
Mmm. Tacos.
Here is another awesome Paleo friendly recipe from Primal Mama…Gotta love it!
What you will need:
1 pork tenderloin (this would work with chicken or meat too)
juice of 2 lime
1 T chili powder
1 tsp cumin
1 tsp oregano
1 tsp garlic powder
1/2 tsp coriander
1/4 tsp cinnamon
2 bay leaves
1/2 cup chicken broth (low sodium, gluten free)
1/2 a purple onion
1 green bell pepper
1 head of butter lettuce (or lettuce you can make into taco shells)
store bought guacamole (or make your own)
What You Do:
Get out your ‘ol faithful crockpot. Put the chicken broth in, the lime juice and the two bay leaves. In a small bowl mix up all the spices. Coat the pork with the spices and give it a little massage. Lay the pork in the crockpot and turn it on low. Cover and forget it. It should be done in five to six hours so hopefully you have a crockpot with an automatic timer. If you don’t Amazon.com has them with free shipping. They are worth every penny. If you have time in the morning you can dice up the purple onion and green pepper. If not it’s easy to do in the evening. Saute the onion and pepper together until crisp/tender.
Shred the pork. Get out the lettuce and put a few leaves on everyone’s plate. Top with some meat, sauteed veggies, pico de gallo, and guacamole. If the kids don’t like the idea of a lettuce wrap you can easily serve this in a bowl and add anything else they may like to it.
Welcome New Athletes!
Hey Everybody! I want to welcome two new Athletes to our Boot Camp family. They are:
Lindsey Lee
Neenah Saucedo
When you see them in the gym tomorrow, help them warm up!
Szechuan Chicken And Veggies
Welcome New Athlete!
I would like to take a minute and welcome Natalie Wilson to our fitness family. She joined the Boot Camp class tonight. See her, help her out and don’t try and give her the heavy stuff yet!
