You all continue to blow my mind and rock my world!!!!!!!!!
 

What a great month it's been…We were so excited to see such a huge turnout of boot campers at the SBSD Mud run. That's a tough run and I'm always so proud to see I.E. boot campers run through that course like it was nothin'
 

and as if that wasn't enough.
 

Instructor Mike O' experienced it for the first time, coming in at a stellar pace of 37:00 minutes.
 

the "Hot Totties" walked away with first place for an all women team
 

and Anita Undercoffer brought another first place home for her age division!!!!!  Unbelievable, you all seriously ROCK!  Congratulations to everyone who had the courage to give it a try this year.
 

 We'd like to give a shout out to two boot campers who really stood out over the last couple months
 

I.E. Boot campers of the month
 

Krista B.     Down 21lbs of fat in just 2 months      Way to rock it Girl!
and
Jeff L.  (read the whole interview below)                                                                 
 

We have watched him go through a major transformation culminating in these results he just got from his Doctor.
 

—————————Interview with Jeff
 

Would you mind telling us how old you are?

41
 
 What originally prompted you to join camp?  And what were you hoping to achieve?

I joined camp because I was bored with my current workout routine. I wanted to do more than log miles on my bike or in my shoes. I really needed a change. I was hoping for two things. 1) to assess my current fitness level because I felt I was in pretty good shape. I wanted to see how I stacked up against the "boot camp" workout. 2. I wanted to get out of the house and put some variation into my workouts. I was noticing my runs and rides were becoming monotonous.
 
 How did you feel the first week of camp?

 I was humbled. I was running about 10-12 miles a week, lifting 2-3 days a week and I thought I was in good shape. WRONG!! I was sore, but sadly or sickly enough; I enjoyed it and wanted to come back for more.
 
 Why did you decide to stick with it?

It is different, fun, and getting results. My general fitness level went up, my running improved, and I liked the group I work out with. While we only come together for an hour twice a week, I enjoy seeing people push themselves and work together to achieve a common goal.
 
 If you could give people 1 piece of advice when it comes to fat loss, what would that be?

Don't expect a quick fix, especially with lap band, pills, or gimmicks. We built our body over years of neglect, it will take time to reverse the effects so start slow and set goals and expectations low and keep hitting them.



 

What’s your secret to success?

Dedication, family support, and eating right. If you want to make a change, pick a target or reason and stick to it. Tell your family and friends. Hitting the target will be hard, no joke. What is harder is not hitting the target after you have told people what you are going to do. Believe it or not people depend on you for many things. Dedicate yourself to be the best for them by taking care of yourself and your family and friends will support you in ways you may have not thought possible. They will surprise you. There is no substitute for eating right. It is not fixed by pills or surgery. The body and diet is synonymous with data and a computer. If you put garbage data in a computer you get garbage out. If you put garbage food in your body, you will get a garbage body. Don't do fad diets, just find a plan that works and stick to it. Make changes in small doses to remove the mental shock of being on a diet. You are not on a diet (temporary) you want a lifestyle change (permanent).
 
 What’s your favorite healthy snack?

(Autumn's) Almond Joy recipe. I know this is probably not the best, but the Almond Joy's are the best replacement I have found so far to chocolate bars. I also enjoy fresh fruit. Nothing like a ripe banana, fresh tangerine, or some cold grapes.
 
 What other activities has camp prompted you to take part in?

My changes have prompted me to get back to Triathlon's. While I did a number of them before the kids, I did not do them the best that I could have done. I think boot camp has prepared me physically, mentally, and nutritionally for running races better than I did 5 years ago. Amazing how someone could be five years older and possibly swim, bike, and run faster they did in their youth.
 
 What do you think has been the biggest change in your lifestyle since B.B.C. (before boot camp)?

 Kids. I was doing ok before kids, now it is tough with all the cake, ice cream, and pizza parties. They also leave leftovers, have good snacks, and don't always clean their plate. It is hard not to be a human vacuum after them with so much good food going to waste. This is definitely a lesson for me to feed them less and better things. It is less guilty to finish their banana rather than finishing their ice cream. It will certainly require less squats to workout in boot camp.
 
 What motivates you to keep up these healthy habits?

My kids. I want to set a good example for them and I want to be around to see them grow up. I don't want to be the dad is marginally active and dies at 45 because of a heart attack. While we can go at anytime, I want to go knowing I did the best I could for the people that depend on me. I also enjoy it when they want to see how strong you are or flex your muscles because they think its cool dad can do that. With three girls, I am going to need all the help and strength I can get.
 
 Do you feel better, now, then B.B.C. or about the same?

I feel much better now, especially since I have changed my diet. I will say I felt hungry, sore, and cranky while going through the change (I will call it food withdrawals) to where I am at now. I am 1000% better off for making the change. I am finally learning you must care for the body triangle (physical, mental, and nutrition). If any one part of the triangle is skewed, then you are out of balance and out of shape.
 
 Do you realize You Rock!!?

Hahahah, not really. It is the boot camp program that rocks. It was not until I decided enough is enough and asked for help to fix the last part of my triangle. The boot camp program is not for everyone, only those that want a positive change in their life that will make them and the people around them feel better.
 
 If you had to do it all over again, (the pain, the fear, the change in habits) Would you?

Absofreakingloutely (not sure that is a word but it should be ). I was in boot camp for over a year before I fixed my nutrition, which means I was not realizing my full potential. The pain, fear, and soreness all go away eventually (as Tony & Molli promised) and you come out on the other side of those a much better person. What does not kill you will make you stronger, which is so true in boot camp. The body is an amazing machine, yet it is the most underutilized machine we own. Put the fears aside, we all have them, and just take things one rep, one meal, and one day at a time. Before you know it, you will be a new person.
   

————————————–End of interview

What would you have done?
I want to show you something utterly amazing.  It’s a feat of WILL that is nothing short of breathtaking.
Watch this video (it’s less than 3 minutes):

At some point you must decide to finish what you started, to do what you said you would do, to give your word and have your word mean something that can be counted on by yourself and those around you.

You Can Do It ....quote by Bob "the builder"

*You can pay over the Internet SECURELY using “add to cart” buttons below, just click on the “add to Cart” buttons below and fill out the requested information.

*If you are choosing to pay over the phone please call us at 1.909.556.9325.You will then be directed to our medical history questionnaire and liability release from.

*NOTICE: It is wise to seek your doctor’s advice before beginning any health or fitness program

$299.00 “No Excuses” Boot Camp” (1) 4 week Session of Boot Camp  – 3 days per week , Registered Dietitian approved meal plans and Cleanses, Online “Kitchen Raid” and more. Our Complete boot camp system jam packed into one month of fun!  Be prepared to get “worked” if you sign up for this one…

$199.00 (1) 4 week Session of Boot Camp (All Levels) -3 days per week

 ——————————————————————————–

Limited Time Promotion: Start Camp Immediately When You Join our Addicted Program Below

$99.00 per month Addicted program-3 days per week (6 month minimum required) This program allows you to experience boot camp for just $99.00 a month. Your total charge upon signing up will be $99.00 after that your card will be billed every 30 days for 6 consecutive months. After your initial 6 month commitment your account automatically converts into a monthly contract which you can cancel anytime with a 30 day written notice or continue as long as you like, for just $99.00 a month!

$200.00 per month Personal Coaching with Molli  (READ FULL DESCRIPTION HERE)

How to Double Your Fat Loss – 9 Easy Tricks to Supercharge ANY Diet

Planned cheat meals are a beautiful thing, and done right, they can be an integral part of rapid fat loss, diet compliance, and being a happy person.

The problem is what happens when the unplanned cheat meals step in.

What am I talking about? Here are three examples most of my clients can relate to.

If you can avoid unplanned cheat meals, and keep your diet on the straight and narrow at least 90 percent of the time, you are going to double your chances at getting the body or performance you are looking for.

Ok ok ok you say…Give me solutions KIWI!!

Ok – Here are 9 Easy Tricks I use and tell my athletes to implement from Day 1. Yes, that means you start from today.

Trick Number 1 – If it ain’t there, you CAN’T eat it

Take everything in your kitchen that is bad for you and throw it out or give it away. (if you need help determining what is good or bad, don’t worry, we are covering that in an upcoming article). This trick is so simple but it is SO important that I put it at number 1.

Do it. Now.

Category: control food access

Trick Number 2 – Eat before you dine out, every time

Eat something healthy to take the edge off your hunger before you leave the house to dine out. Every time.

The second you leave your house for a social event you have limited control over what is served, and if you are meeting other people, when it is served.

If you eat a tiny bit prior you can keep the edge off your hunger to avoid caving to craving if great food selections do not present themselves. You are also likely to eat LESS.

My favorite pre dining combo: a handful of raw organic almonds and some organic, grass-fed beef jerky, but even an apple is better than nothing.

Category: control food access

Category: never let yourself get super hungry

Trick Number 3 – Watch the dressings, condiments, and food prep ingredients

Not much point thinking you are eating a healthy meal if you are downing dressings or sauces full of sugar or countless grams of unhealthy fats.

Same goes for how your food was prepared. There are often going to be some oils and sugars in the cooking process, especially eating out, just watch how much and what is used. Coconut oil and olive oil ROCK. For everything else, ditch the oil and sugars and keep the cheat meals planned cheat meals people.

Category: control food access

Trick Number 4 – Eat nutrient dense foods regularly whenever you get hungry

If you find yourself starting to get very hungry, eat a healthy meal while you still have some self-control.

Some intermittent fasting has its uses, and while there are advocates out there for rampant fasting, I am not a big fan of the big fasts for a few reasons: 1) athletic performance (and daily productivity) bomb for me when eating this way when compared to other more regular feeding diets that have a surplus of adequate nutrition (try it without ANY caffeine, I dare you) 2) most importantly it is when super hungry that most serious binges occur, especially with beginners 3) cortisol management. The adrenal/cortisol axis is SO important to fat loss that it deserves its own book… don’t stress your body any more than you have to.

Especially at the start of any new diet, eat enough and regularly to never get super hungry – just make sure it is the good stuff.

For athletes, most especially those with a significant metabolic component to their training, keeping the nutrition coming in and energy going is the key to training hard and recovering quickly.

Then there is the question of energy and more frequent feeding: do your sense of body heat and your energy levels go up after you eat a meal? Coming off the rails is a big problem if you can’t get back on afterwards. Enough said.

Category: never let yourself get super hungry

Category: avoid deficiencies that will impair health or performance

Category: avoid brain confusion for EAT messages

Trick Number 5 – Keep some healthy snacks on hand with you at all times

Life happens. Have a selection of healthy ready to eat choices on hand at all times for those occasions when you are forced to go longer between meals than intended, or are stuck somewhere with only poor food choices (such as an airport)

Some readily portable examples: organic raw nuts, grass fed beef Jerky, cold meat cuts from home, hard boiled eggs, low salt cans (or packs) of fish, organic vegetables, organic seeds, organic nuts (I love almonds, macadamias, and walnuts) and fruit (blueberries rock).

Category: never let yourself get super hungry

Trick Number 6 – Cover your nutritional bases, EVERY day

Eat nutrient dense foods from a variety of sources. Nature loves variety, and if you can eat a broad spectrum of all the good stuff daily, you will reduce the likelihood of having any nutrient deficiencies.

While this is great for health, it is also important for dieting. Your brain’s solution when it feels like it is missing nutrition? You get the craving to EAT, even if your caloric needs are already being met.

(This is so important, it is getting its own chapter one day)

Category: avoid brain confusion for EAT messages

Category: avoid deficiencies that will impair health or performance

Trick Number 7 – Get more quality sleep

Remember the comment above about the adrenal/cortisol axis? This might sound weird as a trick to improving diet results, but one thing is for sure, not only does not getting enough sleep mess up your good hormones, if your body is lacking energy, you will feel the pull to find it, somewhere, often from food.

“Fatigue makes cowards of us all” – a comment so true made famous by Patton, Lombardi, and others.

Getting enough REGULAR sleep aids in health, mood, superior hormone levels, a faster metabolism, higher daily activity levels, and general happiness. Put simply

you will find that with enough rest and sleep you will have faster fat loss results, and more energy and will power to keep going for what you want. Stay on the path, mate.

Category: avoid brain confusion for EAT messages

Category: maintain will power

Category: improve hormone states to maximize fat loss

Trick Number 8 – Have a cheat meal!

Yes, schedule it in, and MAKE SURE YOU DO IT.

Pick your favorite “nemesis” foods and for one meal a week, take that puppy down, BIG time.

Knowing you have a cheat meal coming up will keep your will power where it should be on the days when you are supposed to be behaving, which is so important for compliance. If done right it will also reduce cravings for days afterwards.

Having a cheat meal also allow you to enjoy some of the finer things in life while doing all sorts of wonders for fat burning hormones and muscle glycogen.

(There are a lot of tricks and pointers to ensure you are doing this correctly and getting the most out of it. Don’t worry if you have no idea how to do this, I am going to bring in the biggest names in the business to help you guys out).

Want to take it to the next level? Try to avoid fried foods and make sure your cheat meal has NO GLUTEN in it. Trust me, makes a big difference.

Category: maintain will power

Category: avoid brain confusion for EAT messages

Trick Number 9 – Don’t beat yourself up. Face forwards

Sometimes you are going to slip, fall, and pig out on the wrong stuff at the wrong time. Or eat the wrong type of food because there was nothing else available.

It is ok, one unplanned cheat meal is not going to end it all for you. Just make sure you stick to clean eating as often as you can, get back on the rails, and face forwards, positively.

Category: maintain will power

Those are my 9 Tricks – now go for it!

What little tricks do you use to keep your diet and clean eating on track?

Want a bonus trick that is MAGIC but with a bit more detail? Read on…

Trick Number 10 – Make every healthy meal a sequence of Protein, Good Fats, and Non Starchy Veges… In that order.

This trick, which automatically ensures a superior macro nutrient ratio for fat loss -has outstanding results with everyone who tries it.

1. Protein FIRST. Every meal, start by eating a clean, quality source of protein. What do I mean? (Grass-fed) meat, (non-farmed) fish, free range poultry, clean living or game meats, and free range eggs. Aim for a DAILY intake of 1 gram of protein per lb of bodyweight. Yes, I really said that that, and yes, it is harder than it sounds. Break this protein intake over each of your daily meals (3 meals is perfect and 4 is more than enough), and make getting in that quota your priority at every meal.

Yes, it is so important it is going at number 1.

2. Fat SECOND. After you get your real food protein down, ensure you are getting some healthy, quality, FATS at every meal.

If you cook in coconut oil and eat nothing for protein but grass fed meat, wild salmon, anchovies, and sardines, game meats and wild fowl, you are probably good to go without any supplementation whatsoever. If you are looking for supplementation go here:
MyBootCampNutrition.com

Since this is nearly NO ONE, everyone else needs to balance out their omega 3 to omega 6 ratios. You are aiming for a 1:1 or 1:2 ratio which are our ancestral dietary norms and NOT what is happening with the bulk of the food you eat (you need a LOT more omega 3 and a lot LESS omega 6 to get this balance, trust me). Take down a handful of fish oil with every meal. Work up to 10-50 GRAMS per day. Yes I said that too.

Daily amount as follows:

10 grams if you can see your abs even when sitting, never eat any grain fed meat, have no auto-immune or inflammatory issues, and none of your joints hurt, ever.

50 grams if you are more than 30lbs overweight, any of your joints hurt, or you suffer any form of auto-immune or inflammatory disease. If you are anywhere in between, I recommend you continually build up towards 50 grams until you CAN see your abs, then drop back down to the 10 grams per day level.

Divide your daily intake across your meals equally.

Trust me on this, it may take some working up to, but the results are outstanding.

You can also chomp away on almonds, macadamias, Brazil nuts or walnuts, but these can potentially increase your Omega 6 load (macadamias, brazil nuts and macadamias the best of the nuts but remember that ratio) so personally, get the fish oil in first and see how you feel. Any meal that is made up of grass fed meat, wild salmon, anchovies, or sardines, you can halve the fish oil.

3. Veges THIRD. Yes, third. Fill up (keep going until you achieve satiety) with green, nutrient dense veges. Just close out the meal and keep chomping until you are no longer hungry. You will get a TON of micronutrient goodness with very little calories, so eat away! Here are my favorites:

• Spinach
• Kale
• Broccoli
• Cabbage
• Baby Bok Choy
• Brussel Sprouts
• Cauliflower
• String beans

 Just make sure you cycle through the veggie choices, and don’t be afraid to add plenty more, variety rocks, and there can be too much of a good thing.

What about carbs you ask?

My answer: What about them?

Eat NO white carbs at all, and only drink sugar free, unsweetened beverages. This means water, tea, black coffee.

Sound extreme? Not really, extreme is forcing our bodies to survive on a diet that is terrible for us. The result, lots and lots of fat and miserable people. Don’t be one of them.

Ancestrally, we didn’t eat any processed carbs, or even a carb heavy diet. Move your body over to this, our more ancestral and evolutionary format for eating and quite simply… prepare to be amazed. The nutrient density of a meal like this alone is a world away from a modern, nutrient starved, about to make you fat and miserable “meal”.

Try this EXACT eating pattern and food choices for EVERY meal for 30 days. If you don’t love me at the end of it… … well, there is always a first time for everything.

I’m going to explain this in such simple terms that if you have more than a high school education you will probably be insulted by the simplicity of it, but just in case you haven’t gotten it yet here it goes.

Many people that start an exercise program believe that they should miraculously start dropping weight and get the body of their dreams because they do the elliptical for 20 minutes three times a week, or whatever exercise it is, that you recently picked up. Spin class, kickboxing class, boot camp, poking around the gym trying to figure out what to do.

Here’s why that doesn’t work. Yes, exercise is good for you, yes you need to do it, but it cannot be used as the sole tool for weight loss and here’s why. Let’s say you join a strenuous class, like Boot Camp or a kickboxing class (the real kind where you’re actually hitting a bag) and you kick butt in that class, you push really hard and don’t let up at all during class. Well 130lb woman would burn approximately 500 calories during that class.

When you start or change your exercise program, often times, your hunger will increase. Your body will notice the new demand for calories and since our bodies job is to stay in state homeostasis it will urge you to eat more so that it can remain at its current weight. You will only recognize that as being a little hungrier than usual. And you probably won’t notice that you have started finishing off your Caesar Salad at lunch instead of leaving a small portion behind. You will recover those lost 500 calories very quickly and in fact you may even acknowledge the hunger pangs and indulge, a little, assuming you can afford to, after all, you worked out. Thus actually putting on weight!

In this scenario the only way our sample person could lose weight as a result of her new class, would be to know that she takes in exactly 1800 calories a day (which is very, very, rare for someone to be accurate about their actual caloric intake). But assuming she’s a rocket scientist and knows this to be true. Then if she continued to eat exactly 1800 calories a day, every day for the entire week, (no cheating on the weekends) that would total 12600 calories for the week. If she then did her kickboxing class 3 days a week, her caloric expenditure for those classes would total approximately 1500 calories. If you subtract that from her food intake of 12600 you are left with 11,1000 calories or a deficit of 1500 calories for the week. She would need to create a deficit of 3500 calories for the week just to drop 1 lb. of fat, so it would take this person two and a half weeks to lose 1lb.

But that’s not how it goes down in real life. In real life you are not aware of exactly how many calories you are taking in, because you don’t live in a bubble and we’re not force feeding you through a tube. In real life the chef put an extra ladle of oil on the grill when he was making your egg whites and that cost you a kickboxing class worth of calories.

In real life, after a week of doing the exact same kickboxing class, your body begins to get used to it and has figured out ways to cheat and so you’re no longer burning 500 calories. Now you’re burning 475 and next week 450 because the enthusiasm is lost and so on. and then you wonder why it’s taking so long to see a change in your body. At this rate it will take about a month for this person to drop 2lbs. and that would be considered a success.

So is the answer to workout harder, find a more intense class? Not necessarily. Based on your weight there are only so many calories you can burn in an hour.

When you see gyms make a claim like “burn 1000 calories in this class”. That is crap! Why, because that caloric expenditure is based on one client, that they had, one time, that weighed 300 lbs and was a professional athlete and able to move like an athlete for that entire hour and now they make the claim that the class burns 1000 calories. You on the other hand weigh half that and don’t move like a professional athlete for the entire hour. Also adding more exercise is going to make you hungrier, so if you don’t get a handle on your diet, the calories will creep in.

Is the answer to give up on exercise? Absolutely not! Our bodies are meant to move. Exercise is not an optional thing and should not be looked at as such. Sitting on your ass all day is not natural and is in fact very bad for you. If you want to be healthy you must move.

The answer to seeing results is to understand that you don’t have all the answers. What you are eating is keeping you at your current weight. You must combine “the big 4″ Strength training, Cardio, Nutrition and recovery. Stop beating your head against the wall. Enlist the help of trained professionals with a track record of success. If they can’t show you proof of people that have reached their goals using the exact same system, they’re trying to pitch you, then move on.

Another option is educate yourself on how to do it on your own. it is possible but no program will work unless you first acknowledge this simple fact. What you are eating is keeping you at your current weight. And as Dr. Phil says, “How’s that working out for you?”.

A good exercise program will change it up all the time, so that your body can’t find ways to cheat as quickly. If you’re going to a class that is the same every week or doing a workout program that doesn’t change, guess what, your body won’t either, it doesn’t need to, it can already do what you’re asking of it.

So to get the most bang out of your hard work, don’t neglect any portion of you new healthy lifestyle. Remember that you need all four wheels on your car to make it run and you need “the big 4” components of good health to get the body of your dreams.

Let me back up a bit. What is a” big, fat, reason why”? Here’s an example; your blood pressure is through the roof and your Doctor just told you that you are at serious risk for stroke. His best advice in addition to medication was to get on a diet and exercise regime immediately!

This hypothetical situation is a “Big Fat Reason Why”, and camp has a good chance of working for this situation.

Hopefully you’re not in that boat, so let’s go over some other “BFRW” people attend camp. And see which are the most successful.

- Fitness enthusiast (this person just really loves to work out and has probably done it all)

-This person is a rare breed and because they simply enjoy exercise they will last through the whole camp. Lucky them.

- Friends of a crazy fitness enthusiast, this person got talked into camp. These people usually don’t last.

-If this is you, make sure you come up with your own “BFRW” and keep that friend around.

- Medical issues – Obviously this is a BFRW depending on how real you believe your medical issue to be and how much you personally believe exercise and diet change will help is how well this BFRW will work for you. Your Doctor telling you it will work and you signing up for camp is not all it takes. What your Doctor actually meant when he prescribed diet and exercise was Change Your Lifestyle; the lifestyle you are currently leading is no longer acceptable. And change is not an easy thing for any of us. So take it slow, think baby steps and keep your new healthy goal in the fore front of your mind.

-Your health and your life are your Big, Fat, Reason Why. Get serious with yourself and go write down in your journal what kind of health you want to be in 5 years, 10 years, 20 years from now, how long you want to live and how well you want to be able to play with your Grand Children and Great grand children. What are you willing to change about your current lifestyle to better your health?

- Upcoming Vacation – sorry folks if this is your “BFRW” you had better get more serious with yourself. But now you’re insulted right? Remember we speak from experience, as camp and the diet get tougher, most women will opt for throwing a Sarong around themselves and hanging out with the pina coladas instead of getting to meet the hot scuba instructor in your rockin’ bikini.

-Making this goal work for you- Dig deeper and don’t fall into that trap, Write down your goals exactly what you want to look and feel like by the first day of your vacation, be specific write down dates and emotions dress sizes how you want to look in the pictures that are taken of you. The more specific the better your results will be. Your mind is a powerful tool when it’s given a specific task it will do amazing things to make it happen. So if this is your reason why then stop right here go to a page in your journal and start writing!

- Reunion- ooh this one’s kind of good. Why? you say, ah because other people’s opinions are so important, right? And it’s been so long since you’ve seen these peers.

-To make this goal work for you- Write down in your journal exactly what you want people to think of you. Be honest no one’s going to read this. Write down what you want to look like, how you want to be perceived, how you want the pictures you are in to look and what you want your dress size to be. Be specific. Go write now.

-Your wedding Day- Bingo we’ve hit the motherload. Although this one can still back fire on you due to all the stress. This is usually the most successful.

Why, because it has all the qualities needed for a successful goal.

1. There is a specific date you can’t get out of.

2. There is an end to the date so your mind doesn’t think it has to do the crazy diet and exercise thing forever.

3. You are embarking in a new life with someone you love so your goal is based on going towards something positive not away from something negative.

4. You can’t change what you’re wearing; most women have a dress in mind and a vision of how they want to look in the dress. Thus giving their mind a direct visual command (very important).

5. The day is 99.9% about you and you know it. It’s your day to shine and the spotlight will be on you and you alone, there is no possibility of hiding. ooh scary

Do you see why this goal works well?    It has all the attributes of successful goal setting. So if your BFRW isn’t big enough take some time now and blow it up!

We very much want you to be successful in Boot Camp,

SO GO GET YOUR “BIG, FAT, REASON WHY”

& you will never have to say;

“Boot Camp, like all the other things I have tried, just didn’t work for me”.

I have a dream too.  I know it sounds cliché but it’s true, I really do.  I would love to be able to get across to as many people as possible how amazing their bodies are and how much healthier and happier you can truly be with good exercise and nutrition.

 Instead of seeing a world of people sitting on their rumps all day, in front of a computer, watching every muscle in their bodies atrophy,  I’d like to see people with shorter work schedules able to work from home and get the job that you and I all know can be done in half the time done.  And here’s the important part; using the remaining time to go outside and get some sun, put your feet in the grass, play ball with your kids.  Do something with the extra time that improves your quality of life!  What good is it to speed up technology if all it does is lead to more stress and a worse quality of life?  Slow down, disconnect from the machine for a minute.

 I’d like to see people turn away from popping pills and take the responsibility of realizing that your health is an accumulation of choices and until you start making different choices you will just be chasing one pill after another after another.

 The newest thing for the Medical industry to push is Vitamin D.  Why do you think we’re seeing such a plague of vitamin D deficiencies?  It’s because we’re not getting sun anymore!!!!  We’re locked up in offices all day and when you do go outside” they” managed to scare you to death about skin cancer so now you slather sunscreen all over yourself when you do peek outside.  This is the kind of insanity I would like us all to take a step back from and think through.  We are smart enough….I know we are.  The sun is not your enemy.  We need sunlight (not
too much but we need some!)  You were meant to be outside!  The answer is not to pop vitamin D supplements the answer is to go outside!!!!  Actually if you have found that you are deficient (which if you work a full time job indoors you probably are) the answer is to get your levels checked and then take a supplement, in addition to getting sun, until you check your levels again and find that you are in a normal range.  Then you will be able to keep those healthy levels up by making sure you get 20-60 minutes of sun per day.

 We have so much available to us in this beautiful country, so much excess in fact that we now deal with obesity, as a major epidemic.  Yes epidemic.  But when I say obesity is an epidemic you shrug your shoulders.  “Oh well so it’s a little harder to walk up a flight of stairs, I don’t really care that my body fat percentage is over 30%”.  But if I say bird flu is an epidemic People will flock (no pun intended) to the Doctors to get a vaccine to protect them against it.  Why because getting a shot is easy.  Changing your lifestyle and your habits is not. 

 The answer to obesity isn’t to cut a portion of your stomach out so you can’t eat so much!  The answer is to start eating foods the way they exist in nature.  It is only the processed foods and lack of movement that has caused our obesity rates to go through the roof.

 Our bodies were engineered to move.  You were not built to sit in a chair.  You were built to walk (A LOT!) and to sit cross legged on the ground when we did sit.  The farther we veer away from what our bodies were designed to do, the further we get from optimum health.  Yes our bodies will adapt but we will adapt into an unmoving blob (just like the movie Wall-e depicts).

 We are so fortunate not to have to worry about starvation.  Instead we have to worry about having too much!  It may not be easy to take a few extra hours out of your week and think about what you are putting in your mouths, but we have to.  With just a few small changes you are lucky enough and free enough to have optimum health and an amazing quality of life.

 That’s priceless.  How many women in Middle Eastern countries would love to have the equality that we have here?  How many malnourished and starving children would love to have access to the quality and quantity of food we have?  How many sick, ill and injured people would love to be able to exercise and walk around? 

 I hope that we can all change our perspective and really appreciate the quality and quantity of food available to us, the freedom to participate in any sport and activity you like, the ability to G.O.Y.A.     Instead of looking at the diets I give you as a punishment (something you have to do because you gained weight) you can look at instead as a blessing that you have access to a plethora of fruits and vegetables.  Instead of dragging yourself to camp, my hope is that you realize that there are places in this world where women wouldn’t be able “to go for a run”.  That there are bed ridden people that would kill to get out of bed and walk a mile.  My hope is that you can get a new perspective on your life and your body and appreciate all that you have.

 My dream is that I can find people like you that can learn what good health really is and that you will go out and touch the lives of countless other people, by your example.  Others will see you, vivacious and full of life, and they will see the foods you eat and how much you move.  You won’t have to say a word because people will notice.  And they will copy you.  Imitation is the highest form of flattery.  Who have you been imitating?  Are you sure you want their life? 

 My dream is that you respect your body and feed it healthy foods from nature that it was designed to consume.  That you respect the miraculous machine your soul resides in with proper nutrition and exercise

 My dream is that we stop being a country that only cares about consumption and start being a People that care about themselves and the quality of their lives.  That we take the “excess” that is so readily available to us and use it to improve our quality of life, not worsen it.  Make your families healthier instead of the drug industries richer!  Great men and women fought hard for the “Freedoms and Excesses” we have now.  Respect them by doing the most to improve your quality of life and those around you.

First….Don’t forget to Vote for Cathy!!!!  You can vote everyday……

http://photos.fitnessmagazine.com/category/vote/photo/710897?esrc=nwphotofaves_fitcover

Second…

I was out running today and as you know I’m rehabbing an injury (I almost don’t need to say that anymore…Yay!) and it hit me.  It shouldn’t be a battle!   The reason I injured myself in the first place is that I had a bad habit of running through pain as if it were some kind of “Me vs. My Body” kind of thing and today I realized (again) that is just not the case.

You and your body are on the same team!  If when you run, or workout, you feel like you are trying to “get through it” and that you must use your mind to overcome the pain and push through then STOP!!!  You are doing it all wrong.

You can never win that war….it’s a downward spiral.  You can only stop and start listening to your body…Back off …slow down…stretch.  When you are doing it correctly it will feel easy and fun and you will be able to push yourself but from a positive place not as if it was a struggle.  It is possible, you can get there, but first you need to believe that your body is not trying to sabotage you and your efforts.  It’s telling you a story and directing you.

If your body hurts take a second to look down at your hip, knee, ankle, whatever it is and apologize.  YOU FREAKIN HURT IT!  How would you feel if someone tried to beat you into submission?

If you are overweight…think about what you are asking and requiring of your joints?  You’re asking it to carry more weight around than it was designed to carry, that’s like handing a child a 50lb backpack and then demanding that it run up the hill and not cry!!!!  You wouldn’t do that to a child, why are you doing that to yourself?  DROP THE FREAKING WEIGHT and …guess what?  Your knees will stop hurting…like magic!

Apologize to every muscle in your body right now and thank it for what it has done for you and for how much neglect it has put up with.

Start treating your body like you are on the same team because you are.  You are partners and you may not have touched on how beautiful of a relationship that can be and what a great athlete you can become.

Before you run take a minute to warm up.  Think about it….If your normal protocol is to start running on a cold body and then push through the pain as you “get it over with”,  What are you doing?  How is your body supposed to deal with that?

Warm up…gradually let your heart rate rise gradually.  Jog around then do a series of movements like we do before camp “dynamic stretching’ you can’t stretch a cold muscle.  You must warm it up first.  I have always loved the analogy that stretching a cold muscle is like trying to bend a spaghetti noodle before you stick it in the water.  Warming up is like sticking your noodle in the water.  Once you get it warm it is much more pliable and much harder to break.

Take the time to warm up…

If you are hurting during a run or exercise….and it’s a training day…stop and stretch…figure out what you can do to relieve the pain and then head out again.  Stop as much as you need to…Your body is telling you something.  If you experience the same pains and can’t figure out how to relieve them talk to Tony and I we’ll help you figure out what your body and the pain is telling you.

You all, instinctively, know the difference between the healthy pain of “just one more rep” and the “alarming” pain of “hey something is wrong here”.  You should know your body and yourself well enough to differentiate between those feelings.  And if you don’t yet it will come as you spend more time working out.  Learn the difference and when it is safe to push and when it is not.

If you start with the perspective that every cell in your body is on the same team headed towards the same goal you will be able to tell much easier if what you are doing is right for you.

If however you start your workout from the perspective “this is gonna suck” and I just need to ignore my hip, back, leg, (whatever) then you are never going to be as healthy and successful as you could be.

The same goes for your diet.  Learn the difference between Cravings and what they mean…  If it’s before your period and you feel like you’re Ms. Pac Man gobbling up everything in sight.  Don’t be hard on yourself…Acknowledge what’s going on.  Your body needs extra nutrients and iron.. Figure out how to make that happen in a healthy way!  And if you need a cheat meal take it…If you know you eat great 80% of the time.  The cheat meal won’t hurt.

When you eat be grateful for the healthy foods that you put in your mouth.  Think of the filtering process your body has to go through when you eat “unnatural things” like wheat thins and enriched flour think of how hard you are asking your body to work to break down something that foreign.  When was the last time you saw a “wheat thin” tree?  A hydrogenated oil tree, a high fructose corn syrup tree?  When was the last time you ate something that occurs in nature?  Every time you eat “processed foods” you force you body into a defensive position.  It has to treat the food as if it were an attack on the system.  That is “stress” to your body.  Stress comes in many forms and one of them is the stress you put it under by eating foods that your body has to “deal with” rather than eating things that your body can let pass through the system because it was designed to do so…like an apple.

Take a second and thank your organs for putting up with the crap you put inside your body.  The lack of water…the lack of “live foods”…. Don’t take a laxative,…eat some freakin lettuce!  Stop treating the symptom… treat the source of the problem…You get my point?

Be nice to yourself….eat healthy and move out of love and respect for yourself.

Your body wants to thrive, it’s you that keeps beating it down.  Be kind…You’re on the same team.  But first you’re going to have to apologize and then be grateful…Do those two things and you will have a different perspective and a chance to live a much happier, healthier life.
You are capable of more!

Molli

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