Sunday, June 28, 2009

Bootcamp locations and times

2 times and 2 locations for your convenience!

6:00am-7:00am to be held at Pioneer Park in St. George, utah (off Skyline Drive, a.k.a. "DIXIE mountain")

8:30pm-9:30pm to be held at Highland Park in Washington, Ut. (off Telegraph road and Highland Parkway as you enter Coral Canyon area)

initial fitness assessment is needed before first visit to bootcamp.
call us to set up your free assessment with one of our personal trainers.
680-4025

Monday, June 22, 2009

why are we asking you to eat right during bootcamp?

when you sign up for bootcamp we ask a few things from you that have to do with proper nutrition and eating habits. If you want the best results possible it takes more than just going to a gym and throwing weights around or running til you puke. It takes getting the right kind of fuel into your body. Since we started this bootcamp I have nearly given up carbonated beverages of all kinds (including diet) and French fries are rarely seen around me anymore - those are my 2 biggest weaknesses. For the past several years I used to be a big mac meal with a Dr. Pepper kind of gal.

I have given it up almost completely and have been doing great for several months on better eating habits.

I also started using Isagenix protein drinks as a morning meal replacement.

Last week I went away on a short vacation. I forgot to take my protein powder with me and I did poor planning for the road trip food.
Every meal on the road was crappy fast food and caffeine to keep me awake while I drove. The sad thing was - I knew what I was doing to my body while I did it. I knew I should not get the fatty cheeseburger with fries and my Dr. Pepper, but here I was at a drive thru window with my little girl, she wanted a cheeseburger and fries and a soda and I caved in!

Once home I went to bed and woke up the next morning for my workout with Shandi (one of our amazing trainers - she's an animal!) I knew she would work me, But I knew I could take it on a normal day.

Shandi took me on her workout and I couldn't even last the first 10 minutes - I wanted to puke and pass out. My body just stopped! I knew I should have been doing better. My body never gives in like that. I just could NOT do the workout. I had to sit for a while and since I could not physically do the workout I decided to take time to analyze my previous day and was like - "DUH!!!!"
although this workout would have made my heart beat and get me breathing hard and feeling a little sore, I should not have felt like that.

I changed my eating habits that day once again! The difference the very next day was dramatic! Talk about a difference in the way a body feels and what it is capable of by what you put in your mouth. I am a believer again and re-dedicated to eating right so I can run and not get weary.

So far - so good! I knew this was true, but I had never experienced it so dramatically before. There is a night and day difference in eating right versus eating garbage and the way it effects the body's ability to last through a workout. I hope my experience is enough to convince everyone that eating better will dramatically improve your results and your ability to stick with a fitness program!
6 small meals - and no processed foods.
remember to check out Clean eating helps online sources listed on the left hand side of this blog.

Friday, June 19, 2009

The real results!

I was just looking over our clients results sheets for the last month and I realized I had not posted the fabulous changes that have occurred...

Wendy Smart lost 17 inches and 13 pounds
April Myers lost 11 pounds and 3 inches around her waist
Carrie Pederson lost 16.5 inches even though she did not lose a pound - she got stronger and leaner. you ever hear the phrase "Muscle weighs more than fat"?
there you go!

so yes, I am pleased at the results we have seen so far and looking forward to even more!

Here's to eating right and developing an active lifestyle!
Cheers!

we'll see you at bootcamp!

Wednesday, June 3, 2009

ancient grains

A few weeks ago we discussed using whole grains, specifically ancient grains. Robin even allowed us to sample some delicious sprouted mixes of ancient grains. we learned alot about protein sources and amino acids and refueling our bodies.
I was forwarded a great article and thought I would share a segment of it with you:

Found this information on another website:
http://www.paddling.net/guidelines/showArticle.html?433

"Ancient grains and their nutritional-gourmand profile

1. Kamut
Probably the most ancient of all cereals, this is a form of durum wheat, with a protein content that is 25-40% higher than regular wheat and that contains more amino-acids. It was originally grown in ancient Egypt. It is also higher in vitamins, good quality lipids and minerals. Its taste is on the sweeter side and its flour is good for baking because it does contain gluten. It can also be found in flakes, just like oats, and can be added to your favorite granola recipe. Some people with wheat allergy can consume kamut safely.

2. Buckwheat
Scientists have recently discovered that its protein content is even higher than soy or oats, which is excellent to feed the brain and the muscles during intense physical or intellectual effort. But more importantly, buckwheat is loaded with rutin, a component that helps to keep in check bad cholesterol levels and is also excellent to reinforce blood vessels. People with hemorroids and circulatory problems find their best ally in buckwheat� Buckwheat flour makes delicious pancakes that will stick to your ribs for hours. Buckwheat roasted grain, also called kasha, has a strong nutty flavor and can be cooked like rice and used as a replacement for rice, pasta or couscous. It is delicious with pan-fried fish and vegetables for a quick meal, and is also good as a breakfast cereal.

3. Quinoa (pronounce "keenwa")
In the cereal kingdom, quinoa is the most loaded with complete high quality proteins, and it is gluten free. This very ancient cereal was a favorite among the Mayan culture. It is rich in fibers, calcium, iron, copper and potassium. It has a very interesting nutty flavor but needs to be rinsed thoroughly to remove the bitter taste that comes from its resin envelope. Quinoa makes excellent salads, mixed with black beans, corn, cucumber or diced tomatoes. It is the perfect breakfast cereal too. One dry cup will make at least three cups in volume once cooked, which makes it an economical cereal� Cook one cup in 3 cups of liquid after you�ve rinsed it. Serve it in the morning with a mix of dry fruits, soy or almond milk or yogurt.

4. Millet
This is the first ancient grain that I tasted when I was a teenager. I will never forget its delicious crunchy texture and sweet taste combined with grapefruit and cr�me anglaise, a custard used as a sauce for fruit preparations� Yummy!!! It also makes excellent casseroles and vegetable patties. Millet is gluten free, rich in phosphorus, zinc and B-complex vitamins. It also contains phytic acid that is believed to lower bad cholesterol. This perfectly round grain is also very good cooked as rice in vegetable broth and served as a pilaf, mixed with cooked veggies. To add some nutty flavor, dry-roast it first in a pan over medium-low heat for 3-5 minutes before adding 3 cups of stock for each cup of cereal. I also like to make millet soup, with carrots, celery, onions and leek. In that case, I would add 5 cups of broth for one half cup of millet. Millet is also highly digestible.

5. Amaranth
This was the cereal that the Aztecs used the most, with a delicate nutty flavor and a somewhat gelatinous consistency; they made it into a flour, crepes and patties, along with pureed legumes. Also very rich in excellent quality proteins it is a source of bone-building calcium and magnesium and a very good source of iron. It is also gluten free. The best way to use it on a paddling trip is to make highly nutritious pancakes (or cakes, muffins, breads) by blending one part of amaranth with 3 parts of other flour such as wheat or buckwheat (for pancakes only). You can also cook it in the same volume of water (1 cup grain-1 cup liquid) or broth for 20 minutes to make a nice side dish that would replace mashed potatoes or rice. Cooked amaranth usually doubles in volume. Finally, amaranth does well in lentil salads and can be used as polenta as well, with tomato sauce, for a more nutritious vegetarian meal�

Conclusion
All these ancient grains will do well as breakfast cereals (either in the form of granola or cooked, like oatmeal). Some of them do well as pancakes, while all of them are an excellent replacement for rice or potatoes. They can serve as a foundation for a quick chili, be turned into patties with cooked legumes and a bit of vegetables, they make a nutritious alternative for pastas and can be served with tomato sauce and a bit of grated cheese. And don�t forget to add them to your salads to make it a complete meal. Most of these grains will also travel well once cooked, for up to five days; just add a bit of vegetable oil and store them in a cool part of your kayak or canoe in an airtight container and they will be ready to go!"