What are "boot camps" and why are they so popular?
A "bootcamp" class is a group fitness class derived from a military style workout. The "bootcamp" class incorporates bodyweight strength training and endurance events to increae fitness levels and burn a great deal of calories.
The classes have evolved through the years from outdoors to indoors (in many cases) and have begun to utilize equipment such as a TRX (bodyweight suspension system), dummbbells and kettlebells (handheld weights) and battle ropes (long, thick, heavy ropes) to increase the external resistance and challenge to the body..
This class style has become increasingly popular over the past few years for a number of reasons:
Multiple studies show that people exercise harder and for longer in groups.
The style of class has a lower cost of entry than other Personal or Group Training programs.
Classes are intense and challenging.
People learn to be more creative in their own personal workouts.
Give a bootcamp or Group Training Program a try. You will be surprised at how much harder you can work with the support of a trainer and a few friends.
Your impulsiveness is costing you your goalsYour impatience and reactive decision making are two major causes of not reaching and maintaining your goals. Consider how many times you have begun down a path only to change direction on a whim based on your mood and a fleeting feeling or scale fluctuation.
There is a major difference between A) acting with persistence and deciveness while maintaining flexibility in your plan and B) Reacting to every negative feeling and situation by altering your course.
Learn the difference to change your life. -R. DeVito
Two major muscles that require daily strengthening are not in your body, but in your mind. Your Patience muscle and your Strategy muscle. If the only strategy you have relied upon for success is willpower (as in: I will not eat junk, I will not eat late, I will not eat this and that etc...) take a moment to see how futile that thought process is to your long-term success.
You'll need to learn more tools for your toolbox and learn to utilize those tools at different times based upon your needs. Aligning your thoughts with your reactions will be a vital component to offsetting those feelings of anxiety and doom.
If your success program does not include strategies to deal with all of the obstacles we ALL tend to deal with from time to time then reevaluate your program. Give yourself a reality check, make a flexible and complete plan and get consistent with your emotions and actions.
You must accept that you need to UNlearn certain things and learn other NEW things in order to have a different persepective and life.
Stay Positive - Plan Ahead - Rebound from Setbacks
If you have reached the point of total frustration and confusion and want to begin the process of learning to create real, long-term success in your weight loss, wellness and life then here a few resources for you:
In the Northern New Jersey area you should come and work with us at the IFS Weight Loss and Lifestyle Centers. Here is 14 days free to get you started. You will be among people that have been and are struggling just like you and will provide all of the Support, Commitment, Education and Motivation to aid you in getting started and maintaining the path to success.
Everyone KNOWS that they must Move More and Eat Better to get results. But, if it were that simple you would have gotten there and stayed there already. You may have "dieted" or exercised with minimal and unmaintainable success before. Now is your time to put all of the pieces togehter for a complete Wellness and Fitness Program.
If you are not in the NNJ area, then look into MyDynamicLife.net. We will provide you the coaching and the tools to be successful from a distance. You have nothing to lose. There is a substantial amount of free content to help you and complete Wellness and Fat Loss Programs to redirect your life and understanding of what it takes to succeed.
What is the correct percentage of
protein, fat, and carbohydrate that I should be consuming?
There isn’t a “perfect” ratio for everyone. This, like your
caloric requirements are different for each individual. More important are the recommendations or
ranges set forth by The American Dietetic Association. The recommendations for each of the
macronutrients of total calorie intake are as follows:
● Carbohydrates: 45-65%
● Protein: 15-25%
● Fat: 10-30%
Your Weight Loss Coach will specify where you end up in the range
based on your caloric needs, appetite and type/amount of movement.
These %’s may differ slightly day to day and on training and
non-training days. There is no one
magical formula.
"Eat your calories, do not drink them."
Once again I find my Cowboys enjoying the Super Bowl the same I will be - watching on TV. At least it is not being played in their stadium this year...
Being a Cowboy fan from New Jersey has proven to be difficult from time to time and I am sure to make more people unhappy with this prediction:
Patriots 31 - Giants 21
Sorry, I expect Eli to have a great game (3 TD's) but Tom and the Kraft family have a mission to fulfill. I believe it will be too much to overcome.
Now, onto the reason for the post:
Feeding frenzy:
Chips, Dips, Wings, Pizza, More Chips, that thing your friend made that you can't stop eating, more chips, potato skins, soda, stuff you don't even like and a "small" piece of the football shaped cake... It adds up to BIG calories.
Unfortunately, all the Football partying with the excess food and alcohol often make it hard for us to actually fit into our clothes the next morning. The easiest way to cut calories through watching your alcohol intake. Each gram of alcohol yields seven calories that are metabolized like fat calories. Since our bodies cannot store excess alcohol, they use it as a preferred source of energy so as not to reach toxic levels. As a result, just about everything we eat while drinking is stored in all the wrong places! In addition, drinking too much can also reduce our control over our appetites…and thus a vicious cycle begins!
Now, do not worry, we are not telling you that you should not consume "adult beverages" during the Super Bowl. However, there are certain cocktails or drinks that may be lighter than others. Here’s a breakdown:
Fun and Easy Substitutions
Cosmopolitan vs. Sour Apple Martini: Instead of having a Cosmopolitan, which contains 3 oz. citrus-flavored vodka, .5oz each of triple sec and lime juice with a plash of cranberry juice, and 251 calories, try a Sour Apple Martini with 2.5 oz sour mix, .75oz each of vodka and sour apple liqueur, and only 160 calories.Caloric Savings: 91 Calories
The White Russian vs. The Mudslide: Instead of having a White Russian with .75 oz each of vodka and Kahlua, 3 oz of cream, and 338 calories, try a Mudslide with .75 oz each of vodka, Bailey’s and Kahlua, and 184 calories. Caloric Savings: 154 Calories
Long Island Iced Tea vs. Tequila Sunrise: Instead of having a Long Island Iced Tea with 5 oz of sour mix, .5 oz each of vodka, gin, tequila, rum, triple sec, and cola with ice, and 338 calories, try a Tequila Sunrise with 6.5 oz of orange juice, 1 oz of tequila, a splash of grenadine, ice, and 209 calories. Caloric Savings: 114 Calories
The Margarita vs. The Mojito: Instead of a Margarita with 4 oz of pre-made margarita mix and tequila, and 338 calories, try a Mojito with 1.5 oz of rum, .5 oz of lime juice, 2 teaspoons of sugar, crushed mint, ice and 132 calories. Caloric Savings: 206 Calories
Beer vs. Lite Beer: A typical 12 oz. Beer contains 140-160 calories. A "Lite" Beer measures in from 70 - 100 calories. Caloric Savings: 40 -60 calories
Drank Too Much?
If you still overdid it on the alcohol, taking these precautions may help you feel better the next morning:
Alternate a glass of water with your drink of choice
Have something light to eat while you are drinking to absorb some of the alcohol
Have a big glass of water before you go to bed and take a Multivitamin.
Have fun and be smart with your food choices. Your body does not know or care that it's Super Bowl Sunday.
IFS - Results for LIFE
MDL
