Archive for September, 2012

More bootcamp eye candy…..

September 27, 2012




Almost 50 years old, and one year ago, she had never exercised before bootcamp.  GO DARINA!  We are all so proud of you!

September 27, 2012 – Timing is important!

September 27, 2012


The worst time to skimp on calories is right after a workout.
It’s during this time that your metabolism is running the fastest – your muscles are “hungry” to replenish the glycogen stores and want to “soak up” the sugars and protein.  Providing your body with the necessary nutrients after a workout enhances recovery time and helps build lean mass.
Now how long after a workout should you eat?  Traditional advice recommends within 30-60 minutes of the workout.  Some research recommends 60-90 minutes to keep the HGH (human growth hormone) released during exercise, at work burning fat!

You get the point either way!
Stay tuned for some recipes for post-workout shakes….

REMINDER ladies that tomorrow is the last day to help us find a slogan for the next batch of shirts!!



September 26, 2012 – G-M-Oh no!

September 26, 2012

Hey Ladies!!

Today’s topic: GMOs, or genetically modified organisms.
Sounds foreign?  Let me explain.

The term GM foods or GE (genetically engineered) foods is most commonly used to refer to crop plants created for human or animal consumption using the latest molecular biology techniques.  These plants have been modified in the laboratory to enhance desired traits such as increased resistance to herbicides, improved nutritional content and size.  Traditionally, the enhancement of desired traits was done through breeding, but this method can be very time-consuming and sometimes not so accurate.  Genetic engineering, on the other hand, can create plants with the exact desired trait very rapidly and with great accuracy.  Crazy, huh?

For example, did you know that tomatoes were genetically modified to produce less of the substance that causes them to rot, so they remain firm and fresh for a long time?  In 1994, genetically modified tomatoes hit the market in the US as the first commercially available genetically modified crop but have since disappeared.

And if you didn’t already know, 70 percent of our corn farmland and 93 percent of soy farmland are planted with crops genetically engineered to resist pests and herbicides and increase crop yields.

So why am I telling you this?

There is much controversy surrounding GM foods.
“Environmental activists, religious organizations, public interest groups, professional associations and other scientists and government officials have all raised concerns about GM foods, and criticized agribusiness for pursuing profit without concern for potential hazards, and the government for failing to exercise adequate regulatory oversight. It seems that everyone has a strong opinion about GM foods.  Even the Vatican19 and the Prince of Wales20 have expressed their opinions.  Most concerns about GM foods fall into three categories: environmental hazards, human health risks, and economic concerns.”

GM Products: Benefits and Controversies


  • Crops
    • Enhanced taste and quality
    • Reduced maturation time
    • Increased nutrients, yields, and stress tolerance
    • Improved resistance to disease, pests, and herbicides
    • New products and growing techniques
  • Animals
    • Increased resistance, productivity, hardiness, and feed efficiency
    • Better yields of meat, eggs, and milk
    • Improved animal health and diagnostic methods
  • Environment
    • “Friendly” bioherbicides and bioinsecticides
    • Conservation of soil, water, and energy
    • Bioprocessing for forestry products
    • Better natural waste management
    • More efficient processing
  • Society
    • Increased food security for growing populations


  • Safety
    • Potential human health impacts, including allergens, transfer of antibiotic resistance markers, unknown effects
    • Potential environmental impacts, including: unintended transfer of transgenes through cross-pollination, unknown effects on other organisms (e.g., soil microbes), and loss of flora and fauna biodiversity
  • Access and Intellectual Property
    • Domination of world food production by a few companies
    • Increasing dependence on industrialized nations by developing countries
    • Biopiracy, or foreign exploitation of natural resources
  • Ethics
    • Violation of natural organisms’ intrinsic values
    • Tampering with nature by mixing genes among species
    • Objections to consuming animal genes in plants and vice versa
    • Stress for animal
  • Labeling
    • Not mandatory in some countries (e.g., United States)
    • Mixing GM crops with non-GM products confounds labeling attempts
  • Society
    • New advances may be skewed to interests of rich countries

If you want to know more on this topic, visit this website,

Whether GM foods are safe or harmful is still controversial.  Most foods we eat may contain ingredients derived from genetically modified organisms (GMOs)–everything from baby formula and food to our dairy to even our meat. If you live in Europe, avoiding GM foods is easier since laws require labeling. However in the US and Canada food manufacturers are not required to label if their food is genetically modified or not. As such, here are some guidelines for steering clear of GM foods in your diet, if that is your choice.




September 25, 2012 – PESKY OR HELPFUL??

September 25, 2012

Hey ladies!!

DID YOU KNOW THAT those little annoying stickers on the produce you buy actually mean something more than just convey prices to the cashier???

Well, for one, they’re called PLU (price look-up) code stickers and here’s how they can help us, the consumer:

Conventional produce gets a four-digit number.
Organic produce gets a five-digit number that starts with 9.
Genetically modified items also get a five-digit code, but that code starts with 8.

4139: Conventional Granny Smith apple (small)
94139: Organic Granny Smith
84139: GMO Granny Smith

Of course there is a lot more behind these numbers.  Some PLUs, for instance, are restricted to items grown in certain regions. The code, #4138, denotes a Granny Smith grown in East/Central North America.  The codes may also describe different sizes of the same food; as with above, #4017 denotes a large conventional Granny Smith apple.

This lead me to further research GMO…. stay tuned for that in tomorrow’s email.



September 24, 2012 – OCTOBER RUNS & EVENTS!

September 24, 2012


LADIES, check out the PDF file above for October’s runs and events.

If you want to sign up for any of the races, let me know as we have a team representing at each one.

We also have  some girls running on the 28th in the Nike Factory Store Hallowe’en 5K inside the Dolphin Mall.  This should be fun!!  Check it out, I forgot to include it in the calendar,


September 22, 2012 – THE RAIN WON’T STOP US!

September 22, 2012

OK ladies, let’s turn that frown upside down….

Although the beach workout and BBQ have been canceled,
I am having a 60-minute “LET’S KICK THIS WEATHER IN THE A$$” bootcamp workout for all the girls who replied to this invite and said they were coming to the beach workout.

Our usual spot – The Bootcamp Den
Time – 10:30am

PLEASE RSVP for this workout.

P.S.  Marie, bring that vodka!!!!!!

September 20, 2012 – BOOTCAMP EYE CANDY!!

September 20, 2012


When there’s a will, and I mean, a REAL WANT….there’s ALWAYS a way!  Yes, ladies, when the flame of desire burns bright and strong, you can achieve anything.

Our motivation of the day comes from our very own, Jackie Moussa-Johnson.  Check it out.
She lost a little over 40 lbs in under 5 months!  WAY TO GO Mrs. Johnson!!



September 19, 2012 – READ YOUR FOOD LABELS!!

September 19, 2012

Hey ladies!

So I found this ^ on a website….not sure as to the validity of its title, but I can assure you that the ingredients listed are better avoided.  Let’s explore some of them.  Today we will elaborate on the first one…

MSG, or Monosodium Glutamate is a salt of the amino acid – Glutamic Acid (glutamate).  A salt is the chemical name for a molecule held together by opposite charges.   Basically one (mono) sodium atom is “stuck” to the amino acid glutamate.

It is a flavor enhancer that’s known widely as an addition to Chinese food, but is found in thousand of foods such as canned vegetables, soups and processed meats.  Although the Food and Drug Administration (FDA) has classified MSG as a food ingredient that’s “generally recognized as safe,” (GRAS) the use of MSG remains controversial.  For this reason, when MSG is added to food, the FDA requires that it be listed on the label.

MSG has been used as a food additive for decades.  It enhances the flavor of foods, making processed meats and frozen dinners taste fresher and smell better, salad dressings more tasty, and canned foods less ‘tinny’.  But in reality, MSG has very little taste at all.  It does this by tricking your tongue, using a little-known fifth basic taste: umami.

Umami is the taste of glutamate, which is a savory flavor found in many Asian foods, bacon and also in the toxic food additive MSG.  It is because of umami that foods with MSG taste heartier, more robust and generally better to a lot of people than foods without it.

Over the years, the FDA has received many anecdotal reports of adverse reactions to foods containing MSG.  These reactions — known as MSG symptom complex — include:

  • Headache
  • Flushing
  • Sweating
  • Facial pressure or tightness
  • Numbness, tingling or burning in the face, neck and other areas
  • Rapid, fluttering heartbeats (heart palpitations)
  • Chest pain
  • Nausea
  • Weakness

However, there is ongoing controversy between MSG and these symptoms.  Researchers acknowledge that a small percentage of people may have short-term reactions to MSG.  Symptoms are usually mild and don’t require treatment. The only way to prevent a reaction is to avoid foods containing MSG.  SO READ YOUR LABELS!

The way I see it is that if a food can’t be enjoyed for its natural flavor, then what’s the point??  All these additives we grew up eating have made us accustomed to “flavor”.  Well how about the real flavor we are intended to enjoy?

As with everything, we just need to “get used to it”.  Everything is a matter of habit…drinking more water, eating less salt, avoiding processed foods, etc.  Nothing will happen overnight, but small changes will make a huge difference.  Start with one thing and progress from there.

I decided to have coffee without sugar a couple of years ago.  Unbelievably, i used to have my morning java with 3 heaping teaspoons of sugar.  I decreased it to 2 for a few months until I got “used to” the taste and then progressed from there.  I drink coffee now with a little bit of milk.  Even one tsp of sugar makes it too sweet…

What will you improve upon in the next few weeks??



September 18, 2012

Yup, another SHIRT CONTEST!!

WINNER receives:

-a $25 gift card to restaurant of choice,
-1 free shirt &
-bragging rights!

So…. our Women Only Fitness Bootcamp logo will be featured on the front of the shirt….

…and on the back, we need a cool fitness slogan with the acronym, W.O.F.B.
We will also be accepting slogans with the acronym W.F.B. as the “O” may stay as the female symbol / Venus sign depending on what kind of cool stuff we can come up!  The deadline for your entries will be by the end of next week, Friday, September 28, 2012.

Post entries below!

September 18, 2012 – ROME WASN’T BUILT IN A DAY!

September 18, 2012

So ladies, here’s my rant for today…

No one is ever satisfied with themselves 100% (well no one I’ve ever met anyway).  And I think that’s OK, because this gives us the incentive to continuously want to better who we are on all levels – mentally, physically, spiritually.
We all have aspects about our lives we want to change – be more fit, be more assertive, eat cleaner more regularly, be more organized at work, etc.  The list goes on.

If you don’t have anything you want to work on to make you better, then you probably aren’t moving forward in life.
I would encourage you to think of something you want to improve in your life.  Sit down in a quiet area and think for 5 minutes – then write it down.  YES, you must write these things down!

No matter what it is for you, it’s POSSIBLE to make the changes you want.  You just need to invest the time, effort and commitment.  Often we hope for huge changes; life changing epiphanies.  The truth is – lasting changes don’t happen that way.  They happen a little bit at a time so keep that in mind.  Look at the most successful people you can think of – elite athletes, billionaires or a 60-year happily married couple.  NONE OF IT HAPPENED OVERNIGHT.  They worked at these things daily.  The little decisions, made consistently over time first add, then multiply.

Twenty minutes of exercise one time wont change your life….20 minutes a day for weeks, months, years will.