Archive for July, 2020

100% DIET + 100% EXERCISE = 100% RESULTS

July 29, 2020

“Success is 20% Gym and 80% Diet”…

I’m sure you’ve heard this statement before.

It makes sense, right?   Diet is the hard part, and exercise, well… that’s a no-brainer.  BUT IS IT?

While your eating habits are of the UTMOST importance in realizing your fitness goals, we can’t ignore the importance of a sound, regular exercise program, that includes both resistance and endurance training, and its contributions to good health.

The irony we are facing today, in this current pandemic, is that obesity, diabetes and asthma are major risk factors for severe illness from COVID-19 – all conditions that can be made better with a consistent exercise regimen.

DIET combined with EXERCISE is better than either behavior alone, and drastically increases health benefits, including a reduction in risk of coronary heart disease, diabetes, osteoporosis and obesity.  More so, increased muscle mass leads to long term weight maintenance, improved metabolism and efficient use of dietary protein.





 (That will never get old!)




July 27, 2020


Quarantine-15… WE CAN BEAT IT!

July 23, 2020


Let’s face it… being stuck at home more than usual has not been easy for anyone, mentally nor physically.  COVID-19 has disrupted life in a major way and has created the perfect storm for weight gain, especially for those who already struggle with their weight.

If there is one positive aspect that has emerged from this pandemic is the awareness that good health can help you fight disease!  One reason to keep your weight from getting too far out of control is that obesity is associated with serious complications in people with COVID-19 – it’s a serious risk factor.


The ONLY way to maintain your weight AND make sure your body is getting the nutrients it needs to function optimally, is through healthy eating habits.

What’s recently worked for me, is the OUT OF SIGHT, OUT OF MIND mentality….
If you don’t see it, you can’t eat it!

So here’s a helpful tip:

Let’s call the not-so-healthy foods, RED light foods…
RED light foods easily lead you to become out of control in your portions.  They’re the ones you tend to overeat – the foods you typically “know” you shouldn’t be snacking on, but lack the willpower to stay away from.

Let’s call the good foods GREEN light foods…
GREEN light foods are the lean proteins (animal or plant), healthy fats, complex carbs, fruits, and vegetables. The foods you typically “know” you should eat more of.

Your environment is in your control.  Set it up so it helps you win!

✅Take an honest assessment of what you have in the kitchen taking note of  your RED light foods.  If you don’t live alone, have a talk with your family about what is in the kitchen. Rome wasn’t built in a day, so it is okay to start with one or two changes.

✅Temporarily remove RED light foods from your house. Plain and simple, leave them at Publix!  If you don’t have it, you can’t eat it. Stock up on more GREEN light foods. You will eat what is in your environment. SUCCESS!

✅Make the GREEN light foods easy to access and eat. Wash and prep as much as you can so when hunger strikes you don’t have to fuss with it–just eat it.

👍Simple rule of thumb: The easier your GREEN light foods are to access and eat, the more likely you are going to eat them. NOT EASY: Whole red bell pepper, unwashed, back corner of the counter in a bag waiting to rot. EASY: Washed, sliced, eye-level of the fridge (next to the hummus), ready to eat!  SET YOURSELF UP TO WIN!!


July 22, 2020

It’s looking like rain all week, according to the forecast, but hopefully we can get a few dry hours to run together this Saturday, July 25.  Let’s get our sweat on at the Miccosukee Golf Course close to Miller and 137th.  We will meet in the parking lot of the West Kendale Lakes Park at 7am – 6400 Kendale Lakes Drive, across from the Golf Course Club.  Please be on time as the parking lot fills up quick!



July 20, 2020

We are not living in the best of circumstances, but we are still fortunate! 

Screen Shot 2019-06-12 at 10.00.40 PM


July 16, 2020

Hey Bootcampers,

Here are some ideas for protein snacks when you need more protein in your day’s worth of eating.

  1. Banana with peanut butter mixed with protein powder: 158 calories, 13.6 grams of protein
  2. A 4.4-ounce container of low-fat cottage cheese (90 calories, 11 grams protein) with one small peach, diced (51 calories, 1.2 grams protein): 141 calories, 12.2 grams protein
  3. One hard-boiled egg (78 calories, 6.3 grams protein) and eight Kashi 7 Grain Crackers (64 calories, 2.1 grams protein): 142 calories, 8.4 grams protein
  4. 21 raw almonds: 145 calories, 5.4 grams protein
  5. 5.3 ounce container of vanilla nonfat Greek yogurt: 110 calories, 15 grams protein
  6. Watermelon protein smoothie: 145 calories, 15.1 grams protein
  7. 3/4 cup shelled edamame: 150 calories, 12 grams protein
  8. 1/4 cup canned tuna in water (45 calories, 9.8 grams protein) mixed with one tablespoon hummus (35 calories, 1 gram protein) on half a whole wheat English muffin (60 calories, 3 grams protein): 140 calories, 13.8 grams protein
  9. Two slices of roasted turkey deli meat (44 calories, 7.2 grams protein) rolled with one slice of provolone (98 calories, 7.2 grams protein): 142 calories, 14.4 grams protein


July 14, 2020

Amino acids are the building blocks of proteins.  This means that within a protein is a link of multiple smaller units called amino acids, of which there are 20 different kinds in our bodies and diet.

Nine of the 20 are considered essential amino acids, meaning they cannot be made by our bodies and, therefore must be obtained through food.


Proteins play a crucial role in muscle building and maintenance.  Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues, and to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

Eggs, beef, fish, and poultry, (among a few others) are considered COMPLETE PROTEINS, because they contain all your essential amino acids.


If you want to add some more plants to your diet here is a good visual of non-meat sources of essential amino acids:




July 13, 2020



July 9, 2020

This month’s standout goes to Ms. Aida!  Congratulations to this hard-working and dedicated lady!  Aida is new to the team and already she is inspiring everyone around her with her 10 lbs weight loss in 5 weeks, and laser-sharp focus!  KEEP UP THE GOOD WORK!!!  We are so proud of you!


HAPPY 4th of JULY!

July 4, 2020