Miami Women-Only Fitness Bootcamp

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• 2/3 cup plain, nonfat Greek yogurt
• 1/2 cup berries
• 2 tablespoons almonds, sliced

• 1/2 6.5-inch whole-wheat pita bread (Use Crunchmaster protein crackers for added protein.)
• 1/2 cup sliced cucumbers
• 2 tablespoons hummus
• 6 kalamata olives

• 1 slice whole-wheat toast (Use P28 bread if you want more protein.)
• 1/4 avocado, mashed
• 2 slices tomato
• 1 tablespoon feta, crumbled
• 2 basil leaves, torn

• 1/2 cup low-fat (2%) cottage cheese
• 1 medium pear, diced
• 1 tablespoon pistachios

Tomorrow’s class starts at 9:30 AM.
Don’t miss this rump-shaking good time!!!  Bring a friend!!!

$5 per member
$10 for non-members

1. Add some electrolytes

These are great for optimal hydration. You can buy electrolyte powders in sachet or container forms. They replenish your magnesium, potassium and other salts that we lose during sweating and urinating.

2. Add fruit (& herbs)

I love adding fruit to my water! I buy mason jars and fill them up with filtered water, leave them in the fridge over night and carry the jars with me. If you feel unsafe walking around with glass, you can put different types of fruit into any container that you usually keep your water in. I highly recommend berries, cucumbers and melons as they soak well in water and leave your water with a slight fruity taste.

3. Add a splash of herbal tea. 

Not only will this add flavor to your water but it will also make it a fun color- depending on the tea that you use. To achieve this, steep a bag of your favourite herbal tea for a little longer than the recommended time. Afterwards, add about 1/2 a cup to 8-16oz of water. If you like it cold, leave it in the fridge overnight.

If there is one tip I can offer someone who is looking to lose weight, it would be to
SKIP THE LIQUID CALORIES.

Choose water over juice and soda every time!  You will never be disappointed.  Besides the many benefits to staying hydrated through out the day, you spare your body loads of sugar & unnecessary chemicals.

If you’re looking to fruit juice to get your daily dose of vitamins, why don’t you opt for the whole fruit instead?

Myth: 100% Fruit Juice Is The Same As a Whole Fruit

Fruits and vegetables can provide our bodies with a wide variety of nutrients. One of the most nutritious parts of a fruit is the pulp and skin, because they contain fiber (which is important for digestive health).  When we buy fruit juice from the grocery store, the pulp and skin are often removed during processing, so ultimately you are left with a bottle of fruit sugar. While there is nothing wrong with fruit sugars when eaten in the right amounts, drinking bottled juice can make it super easy to consume a lot of it in a short period of time.

So what about homemade juices?

When you eat an apple for a mid-morning snack, you generally just eat one, right? However, when you make an apple or orange juice, you might add two, three or even four whole fruit to create a decent amount of juice. This dramatically increases the amount of fruit you are consuming at once.  When you eat the whole fruit, including the peel and pulp, the fiber it contains can help your body to break it down more slowly and also tell your brain when you have had enough. Because juice can be drunk much faster, your body may not be able to recognise these cues to the same extent as eating the whole fruit.

Yes, fruit does contain a number of beneficial ingredients but don’t be fooled by fancy packaging and marketing of juices!

SO RETHINK YOUR DRINK!

Let’s plan for the week!

1. Do you have your menu ready or your meals prepped?
2. Do you have your workout schedule penciled in?
3. Do you have your goals for this week? month?

It’s no secret…
Being confined to the house for the better part of the day… everyday, makes most of us just want to eat… and eat… and eat some more.

The problem, however, does not always lie in the EATING part – it’s more about WHAT you eat that makes all the difference!

Pasta is delicious, but also packs a lot of starch, a.k.a calories!  Here are some alternatives that can get you your cake, AND will let you eat it too!

With a whopping 24g of protein and only one ingredient, this spaghetti is definitely worth a try.  Though each serving contains 20g of carbs, you’ll be getting half your daily fiber intake with one serving, which most people assume can only be done by eating a ton of raw veggies.

2. Banza Chickpea Pasta Shells

Banza is made from chickpeas, the same protein-packed ingredient found in hummus. With 14g of protein and only 32g carbs per serving, you don’t have to worry about maxing out on carbs for the day with one helping.

3. Modern Table Lentil Rotini

Lentils are a legume that behave like grains in flour form, but pack plenty of protein. This rotini is perfect for making hearty pasta salads or substituting for elbows in mac and cheese. Each serving packs 20g of protein and 37g of carbs.

4. Cappello’s Fettuccine

There’s something to be said for looking toward gluten-free and Paleo diets to find low-carb pasta options. Though Cappello’s Fettuccine might not have quite the protein levels as the others on this list (6g per serving), this relatively low-carb fettuccine pasta, which is made from almonds and eggs, has only 21g of carbs per serving—ideal for satisfying but not splurging. It’s also certified Paleo, certified gluten-free, and non-GMO verified.

5. Barilla Protein Plus

Though this pasta does contain some wheat semolina, it’s also packed with nutrient-rich grains like flaxseed, barley, oats, and a combination of chickpeas and lentils. It may contain the highest carbohydrate content of any on this list (38g per serving), but it still contains 10g of protein, and, chances are, you’ll find this one tastes the most like regular pasta. So if you can’t stomach the thought of eating a noodle made from chickpeas, this pasta alternative is the one for you.  (This is the one I use for myself and my kids).

Key Biscayne bridge here we come!!!!!

According to reliable sources, the parking lot at the bridge is now open!  Let’s meet in our usual spot, in the parking lot at the start of the bridge.  We will meet at 7am –> early bird gets the worm ladies – less traffic, less sun, less people!!!

Let’s have another fantastic week bootcampers!! 

BE WISE, BE HUMBLE & STAY SAFE!

Today and the next 2 Mondays this month we are planking!

What is PLANK DAY?

Plank for 1 minute in the morning,
1 minute in the afternoon &
1 minute before bed.  

GET IT DONE & KEEP YOUR CORE STRONG!!

“I lost 9 lbs last week.”

Hmmmm, I don’t doubt that your scale is displaying a weight that is 9 lbs less than what it was the week before, but here’s what you should know:

Those 9 lbs gone from your body mass are not 9 lbs of fat.

To lose 9 lbs of FAT, you would have to give up 31,500 calories in 1 week.

Each pound of fat is equivalent to 3500 in calories.  (3500 x 9 = 31,500)  Do you even eat 31,500 calories a week to say that you restricted that much food/drink to lose 9 lbs???

Here’s another way to look at it:

A person who weighs 150 lbs would have to run at 6 mph, for 34 hours to burn 9 lbs of fat.  Did you run a marathon everyday for the past 7 days??

So then why is your scale misleading you??

Your weight fluctuates constantly.   If you were to weigh yourself several times per day, I can almost guarantee that your scale won’t land on the same number every time.  Besides the fact that most home scales can vary in accuracy and precision, the weight lost from day to day and from “dieting” can be attributed to water lost (dehydration), depletion of muscle glycogen & breakdown of proteins in muscle and liver.

Often, the fitness industry will prey on the vulnerable, by promoting rapid weight loss diets.  Marketing slogans, such as “LOSE 10 POUNDS in 2 WEEKS!” are very catchy and tempting.  But if you notice, most will claim “weight” loss and not “fat” loss.  Although rapid weight loss is neither healthy nor safe either, there’s a difference!

More so, weight can come back as quickly as it disappeared.  If you don’t trust me, ask one of the professional fighters at the gym.  For some fights, they cut weight to be able to fight in a lower weight class.  They often will lose 5-10 lbs in one day by dehydration techniques and starvation until they are weighed in.  After weigh-ins, a meal and some water, they are right back to where they started that morning.  PLEASE DO NOT TRY THIS AT HOME AS IT IS NOT HEALTHY NOR SAFE! 

So there you have it…. BE PATIENT, DISCIPLINED & CONSISTENT and you will see results!