What happens at McKinney Boot Camps?

A common question that I hear is "What do you all do in boot camp??" When I used to train at a gym, my training style was unlike most. I never put my clients on the traditional weight machines. Instead, I used the fun stuff like the BOSU trainer, resistance bands, free weights, jump rope and medicine balls. Before becoming a personal trainer, I learned that I have a very short attention span at the gym. I would constantly be looking for new ways to train, and loved trying out new equipment that wasn't bolted down to the gym floor. It just made sense to transition to training outdoors in the boot camp atmosphere. You will find that training with 10-15 other women is so much fun, and the group dynamic is not like anything you will find at the gym.


So what do we do at McKinney Boot Camps? We do lots of high intensity interval training, and incorporate "tabata training" into many of our workouts. Tabata training is a fantastic way to burn calories, and you will hear that term many times when you join us. What does it mean? Basically I will give you a compound exercise (uses many muscle groups at once), you will do that full out for 20 seconds, then a 10 second rest. Repeat 8 times, and that's a tabata sequence. The high intensity training raises the metabolic rate causing you to burn more calories after your training is long over with. We also incorporate kettlebells, medicine balls, agility ladders, jumpropes and more to have fun and tons of variety during class.

Here's the latest testimonial from a client that's been with us for many months now:

I'm a mother of six, and help my husband run our chiropractic office. I've always struggled with balancing exercise and family even though I know being fit helps every other aspect of your life. Mckinney Boot Camps is the first program I've been able to stick with for more than a few weeks. Melody is a wonderful trainer, and the group of women is awesome! The workouts are fun and definitely work. I've lost inches and pounds, but more importantly I have more energy to run and play with my kids. Mckinney Boot Camps has helped me establish a routine, and I feel so blessed to be involved with this fabulous program! - Sharla B.

www.mckinneybootcamps.com

...but the term Boot Camp scares me....

When people ask me what I do, I say that I am a trainer and run a boot camp in my area. Sometimes I get those that are intrigued and ask lots of questions about it...but many times I get people whose eyes get big and they tell me they are now scared of me that and the term "boot camp" :)

Many women are intimidated by the term "boot camp"...and for good reason! Typically you think of a drill sargeant cussing and screaming at recruits and beating them down with crazy workouts until they are at the point of passing out, or dropping out!

Our womens only boot camp is nothing like that....so no need to be scared. I am the furthest thing from a drill sargeant, and will probably (at least try to) have you laughing at least half a dozen times, while you are sweating and enjoying the ever changing workouts. Yes, I did say enjoying. :) Our class is formatted to where if you hate what we're doing, no worries - we will be doing something different in 2 mins anyway. Absolutely ANY level of fitness can participate. We tailor the program that way, so you are working at your own level.

Our trainers work very hard to bring our clients workouts that are consistently different, and in my free time I am always on the look out for new and fun ways to work our body. If you sign up for one of our 5 week sessions, expect to make a couple new friends, lose several lbs, lose several inches and gain more energy, endurance and sometimes more attention from the man in your life as well ;) Funny how husbands love for their wives to sign up...I'm sure it's because they are worried about your cardiovascular health right??!! :)

As your trainer, I want you to change the way that you look at exercise and diet. I give you great workouts - but also preach the critically important piece of weight loss, nutrition. Most of my clients start with boot camp because they want to lose weight, or get into a bathing suit..and you will accomplish that with my program. But my goal for each and every one of you is that you get to a point in your fitness, where the external benefit (looking good in your jeans) is just a side effect of what working out does for you. At that point, you will rely on the energy that working out gives you. The stress relief exercise provides for daily life. The praise your doctor gives you at your yearly physical because your blood pressure and cholestoral levels are fantastic - and so on. There are so many benefits of working out, and I hope that you will feel enjoy them all....AND feel good in your shorts this summer :) We allow new clients to begin any Monday - so email for more info or to join us next week!

Until next time.....
~Melody
www.mckinneybootcamps.com

Losing weight...it's not just about the workout

As a personal trainer and womens boot camp instructor, 90% of my clients list weight loss as a goal. Most women can very quickly tell you about the body part they aren't happy with! In the past, at the gym for a workout, I would scan the room and find the person that looked more fit than me, and not feel so great. Comparing myself to others never worked, and did nothing more than make me feel bad in the end. I never understood why I didn't get the results I worked so hard for at the gym. What I have learned (the hard way) is that there will ALWAYS be someone that is further along with their fitness than me...and the way to find contentment is to stop comparing myself to others.

Here's a challenge. For the next week, write down 3 things daily that you love about yourself. I can't tell you the number of negative things that women say about themselves when I am doing a body assessment. It is always only their perception, but you know the saying - "my perception is my reality"....really re-think the way you think about yourself, and turn it into something positive!

Boot Camp can and will change your body...IF you also incorporate good nutrition. The numbers that I see from my clients are always fantastic after 5 weeks of boot camp IF they have been watching what they eat along with the workouts. The high intensity training intervals along with the workouts I design will torch calories and build lean muscle mass. They will do nothing to change your physique though if you are taking in more calories every day than you burn. Here are just a few reminders of how many calories are in what we as women love...chocolate. It's a great occasional treat (especially the dark chocolate which will give you antioxidants)...but in little portions and only occasionally :)

One Hershey's milk chocolate bar is 300 Calories and 18g of fat
McDonald's 12 oz chocolate Triple Thick Shake is 430 calories. Would that few minutes of indulgance be worth an HOUR of boot camp???
Haagen-Dazs Mint Chip Dazzler is 1270 Calories!! That's roughly 2-3 sessions of boot camp!!!! YIKES!!
I love the combination of chocolate and almonds...so I have found a treat that I enjoy when that craving hits me....one sugar free fudgcicle (60 cal) with about 10 raw almonds. It hits the spot and gives me a healthy treat!
Until next time....
~ Melody
Personal Trainer
Owner McKinney Boot Camps
www.mckinneybootcamps.com

Biggest Loser 5K Experience

A couple of weekends ago, I was given the opportunity to participate in the Biggest Losers' 5K walk/race at the Cotton Bowl here in Dallas. Apparently, they were highlighting the unflattering fact that Texas is home to 5 of the "fattest cities in America". While listening to a radio show in the morning, after dropping kids off at school, I got lucky and was one of the 25 people that called in to get a spot!

I quickly recruited as many women as possible from McKinney Boot Camps to come with me! With very short notice, we were able to get 7 together, and all headed down to the cotton bowl at 6:30am on a very chilly Sunday morning. Most of the girls that went with me are 5am boot camp girls....so giving up their Sunday morning sleep in was a bit of a sacrifice :) It was early, and cold - so after a trip through Starbucks for some of us, we were off.

We arrived at the Cotton Bowl and surprisingly, there weren't many people in the parking lot. We assumed there would be hundreds, if not thousands there to take part. After bundling up and heading towards the entrance, we saw a door marked "extras" to the right and headed in. Once inside, we found the sign in desk and got to choose which contestant we wanted to pair up with! The excitement was in the air....and we knew we were going to be a part of something really fun.

While I can't post yet which contestant we chose or even which ones remained to date, it was an amazing, inspiring and FUN day. Knowing the format of the show and the length - we may only be a small segment of that particular episode, but we took much more than a t-shirt away from the experience. Everyone will have to tune in to episode 15 - supposed to be sometime in April (though with Olympics there might be some delay)...but that's the one that we are on. Something amazing did happen at that event, and I want everyone to watch....it's very cool. So, to say all of that..had to tell you all one thing that I asked the contestant we were paired up with - what they ate when they wanted a treat :)

This has become a treat that I enjoy and wanted to share....very simple and really yummy.

Greek yogurt with frozen berries...so delicious.

Calls for 1 C plain greek yogurt - then go ahead and sweeten with something natural like a packet of truvia, or stevia to taste...then mix in berries (I use mix of strawberries, raspberries, blueberries) and enjoy! It's very low calorie and sort of an ice cream like treat......

Can't wait to share all the details of our day...but that's it for now ~

Melody

http://www.texasfitchicks.com/

Ordinary Women....Extraordinary Results!

Warm Up...why is it important??

So I am guessing that many of you, like me, don't really enjoy the warm up phase of the workout. I am one of those with the thought of lets just get to it...and get busy! Warming up before exercise (especially the high intensity workouts) is crucial for many reasons. Without getting too technical...I have broken it down to a simple explanation that might help you (and me) appreciate that 5-7 minutes we spend before class getting warmed up.

You are less likely to get injured if you have warm muscles. Since activity boosts the bloodflow to the muscles...they are oxygenated and thus more pliable. Or more flexible and ready for what's coming. They are warming up for the exercises that are going to call on them. Another great benefit is that increased bloodflow helps get rid of lactic acid (the exercise induced waste products) from working muscles. You know "the burn" you feel when you're working a muscle hard? That's a buildup of lactic acid you are feeling. The discomfort of "the burn" makes people want to quit the exercise before they are really tired. Therefore, you get longer workouts and ones that are more productive!

Love the analogy of a car on a cold morning. If it's freezing outside and you start the car - yes, it will crank up most likely and run...but it will run better once it warms up and has a few minutes to get going.

SO.....next time you are about to exercise think about the fact that the 5-7 minutes of warm up is essential for you to exercise to your fullest potential and not fatigue too quickly, or have to stop due ot the excess lactic acid! Give yourself all the best tools possible for the hour you are taking out of your day to do something good for yourself!!

Next post will be about the importance of stretching :)

~Melody
www.mckinneybootcamps.com
Ordinary Women...Extraordinary Results!

Healthy Recipe Ideas

So some of us aren't great cooks, including me! I look for recipes that have a small list of ingredients, that I can actually pronounce...and don't have to search all over the store to find them :) That being said, I found these yummy looking easy recipes in my fitness magazine and thought you might enjoy them. My kids actually love these. Here goes....

Lean Chicken Bites

Cooking Spray
2 Skinless Chicken breasts, raw
1/4 C egg whites
1/2 C instant oats
1/4 C sliced almonds, crushed
1 T Italian Seasoning
Sea salt and ground pepper, to taste

1)Preheat oven to 350. Coat baking sheet w/ cooking spray. Cut chicken into strips. Pour egg whites over chicken strips to coat
2)In a blender, combing oats, almonds and seasonings. Place chicken strips in a large ziplock bag with oat mixture and shake
3)Remove chicken from bag and place on baking sheet. Bake for 20 mins.

Nutrition Info: Calories: 270, Total fats 8g, Sat. fat 1g, Trans fat 0g, Cholesterol 80mg, Sodium 140mg, Total Carbohydrates: 11g. Dietary Fiber, 3g. Sugars 1g, Protein 40g (WOW!) Iron 2mg

Salmon and Asparagus Pasta

Ready in 20 mins - makes 4 servings

8 asparagus spears, cut into chunks
4 oz uncooked whole wheat penne pasta
1 C low fat ricotta
1/4 C lemon juice
1/4 C reserved pasta water
4 salmon fillets, cooked and flaked (about 1 lb)
sea salt and ground pepper to taste

1)Blanch asparagus (to save time, blanch in a colander placed in the pasta water as it boils), then run under cold water to stop the cooking process. Boil Pasta.
2)Meanwhile, in a large bowl, combine ricotta, lemon juice and, once pasta is done, water. Toss with asparagus, pasta, salmon, salt tand pepper.

Nutritional Info Per serving: Calories 353, Total Fats: 15g, Sat. Fat: 5g, Trans fat 0g, Cholesterol: 72mg, Sodium: 124 mg, Total Carbs: 27g, Dietary Fiber: 5g, Sugar:5g, Protein: 33g, Iron: 2mg

Best Healthy Snacks for weight loss - Texas Fit Chicks Bootcamp

One of the best lines I have read lately is: You can't out-train a bad diet! This is so true. Nutrition is so critical when trying to lose weight. It's so common for people to workout and then think that since they worked out, they can eat that burger :) The only thing is...a hard workout for a solid hour might burn 400-500 calories (if you're working pretty darn hard)....but the burger, fries and soda is well over 2,000 for just one meal. You see how that math just doesn't work when trying to lose unwanted pounds.

Choosing the right combination of foods will help keep your blood sugar in check and your cravings to a minimum. With each small meal, include some protein which will keep you feeling full. Healthy snack ideas include:

Handful of raw, unsalted almonds with an apple
Celery stalks with unsalted almond butter (1T)
1 Part-skim cheese stick
Hard boiled Egg (or just the egg whites)
2 cups of 94% fat free popcorn with handful of peanuts
Lettuce wrap with Bibb lettuce and deli turkey
1 cup lowfat yogurt
1 cup lowfat cottage cheese

Those are just a few snack ideas - I have a recipe that many of my clients (and their husbands) love, it's called "Twisted Tuna". It's a fantastic healthy spread that you can use on bread for a sandwhich, a whole wheat wrap (Thank you Gina for that idea :) or with stalks of celery. I like to make a big batch of it on Sundays - and it lasts all week.
Here's what you need and how it's done:

8 cans of chunk light tuna packed in water - drained
1 cucumber seeded and chopped (use more if you love cucumber)
1/2 red onion (more or less depending on how much you like onion)
1 8oz container of weight watchers whipped cream cheese

Combine all tuna together (make sure you drain it)....then combine it w/ entire tub of whipped cream cheese. Stir in the cucumber and chopped onion and that's it! You're done! Super easy and oooooh soooo yummy :) VERY high in protein and low in calories. One serving is actually considered 1 can of tuna....so you can divide this up into 8 servings.

At the start of each week, I also boil 2 cartons of eggs (18 ct)....then pop them back into the crate and refrigerate. Hard boiled egg whites have about 20 calories in each...and you can eat up to 6 egg whites....and only have 120 calories! Tons of protein in these...and excellent for those afternoon hours when I get hungry before dinner. Just have one egg and I'm happy. My kids love them as a quick snack. If I'm having oatmeal for breakfast, I will eat a couple of egg whites w/ it to add the protein.

Water should be your new best friend if trying to lose weight. It's amazing how many times people confuse hunger for thirst. 4:00 for me is the time of day when I need to drink a big glass of water. If I don't - I find myself scrounging through the pantry for junk...even though I just ate 2 hrs ago, and really shouldn't be hungry. I find when I drink a big glass of water, I am typically not that hungry....just needed to hydrate. Obviously, there are times when my body for whatever reason really does need to eat...but most of the time I just need more water.

I shoot for 3 liters a day of water. Especially if you are working out - and breaking a sweat - 90 oz is a good goal. The recommended 64 oz is just not enough if you're working out.
Food journaling is a fantastic way to track your calories and eating habits.

It's good from several different standpoints...
1) You re-think eating junk when you know you have to write it down
2) You are able to see what times you're hungry in a typical day
3) You can track what snacks/mini meals kept you full and satisfied until the next time to eat
4) You can make sure you are eating enough - and not dropping below the 1200 calorie mark
5) You can journal how you feel physically after eating.

It's amazing when you really start eating properly, how when you eat the junk, your body doesn't feel right. Your energy level isn't what it could be, and fatigue is constant. Set a goal for yourself, to change one bad habit a week...until you are where you want to be physically. For example - if lattes are your thing - try replacing that with hot tea....or not getting one every single day. Let that be your "cheat" for the weekend. If you do things right 90% of the time, you will be ok. I am all about moderation, and you may very well see me sometime getting Milk Duds at the movies....because you have to have your cheat times. Just not every day.

Texas Fit Chicks Boot Camp
Ordinary Women....Extraordinary Results!

Eat well...lose weight...the healthy way!

So glad to be a part of McKinney Boot Camps and proud of all of your hard work!!

Let's work together to make this the best year for your health and fitness. If you are just joining us, get ready to: feel better, have more energy, define your muscle and lose inches!

I found this recipe and tried it over the holidays...perfect for a cold day - and I love anything that cooks itself in the crock pot all day! This is healthy, cheap and easy to make, and full of protein...

Slow Cooker Red Beans and Rice
Makes 10 cups
Time to cook - 7 hrs

1 lb dried red beans
3/4 lb smoked turkey sausage, thinly sliced
3 celery ribs, chopped
1 green bell pepper, chopped
1 red bell pepper, chopped
1 sweet onion, chopped
3 Garlic cloves, minced
1 Tbsp Creole seasoning
Hot cooked long-grain rich (go for the brown rice)
Garnish: finely chopped green onions, finely chopped red onion

1)Combine first 8 ingrediants and 7 cups water in a slow cooker. Cover and cook on High 7 hrs or until beans are tender

That's it! Here is the nutritional info:
Per Cup (w/ 1 cup rice)
Calories - 407
Fat - 2.1g
Protein - 19g
Carb 77.1g
Fiber -11.7g
Iron - 5.8m

Enjoy!
Remember - if you are a current client of McKinney Boot Camps - and refer a friend that joins us, you will get 3 free boot camp sessions!
www.mckinneybootcamps.com

What you have to do to SEE your 6-pack. It's there...we promise!

Throughout the years, I have had many women ask me what to do - in order to get a flat stomach. Doing a thousand crunches isn't going to get you there - if you miss this critical part of the process....losing the fat that covers them up. I read a great analogy that describes this perfectly:


If you have ever been to Colorado in the summer, you enjoyed looking at the scenic rocky mountains. The terrain is rough and the edges are jagged and rocky. If you went back to the same spot in February - the tops of the mountains look smooth, and don't have that rocky appearance. But you know it's there - underneath the snow.


We have got to get rid of the "snow" to see the chiseled abs you are creating at bootcamp. We do lots of bodyweight exercises that call your abs into play, so it's not just about crunches. During boot camp, our high intensity cardio intervals will burn fat and help to get rid of our extra "snow".....the critical piece of actually SEEING your six pack!!!


Texas Fit Chicks is a Womens fitness boot camp serving women in: McKinney, Plano, Allen, Frisco, Prosper, Lucas and Melissa

Click here for our website

Diets Don't work

You can't walk into a book store without seeing shelves of books on how to lose weight. Titles all try to grab your attention with promises of how to lose 10 lbs in 2 weeks, and get into a smaller dress size by Saturday night. These "diet" plans seem too good to pass up, and many of us (including your trainer) have bought into at least one of these gimmicks.

You name it, I've tried it: South Beach (I was off and on phase 1 for about 2 yrs), Atkins, The Zone, Body for Life, and yes, even the Cabbage Soup Diet. I would lose after a week or two of deprivation - get into some smaller sizes - go back to regular life, and gain it all back....plus some more. There is no way to maintain eating like that in the real world, and what you are losing when you do those type of programs is water weight and lean muscle mass. It's a vicious cycle when you are in the midst of those type of "diets" and what's worked for me is good old fashioned exercise and smart food choices. Eating small portions throughout the day to keep metabolism up, drinking enough water and including filling fibers and proteins do the trick.

Don't buy in to the fad diet of the month....it might work temporarily, but the lasting effects on your metabolism and the possible loss of lean muscle mass which takes hard work and time to build, isn't worth it! Eat right, exercise and drink enough water, and even though it will take longer to lose than a fad diet - you will keep it off and be healthier for it!

Maintain - Don't Gain!

Make it a goal this holiday season...to maintain and not gain! Here are a few food ideas that will keep you feeling full, to minimize reaching for another piece of pie!

Include Lean Proteins throughout the day. You will feel more full after a chicken salad vs a garden salad (just be sure not to drench it in high fat dressing!). Your body uses up more calories to digest protein - which makes you feel more satiated. You will stay full longer. It also builds muscle, so the more lean tissue you have, the more calories you will burn overall. Thus the reason for our weight training during boot camp! Examples of lean proteins include: fish, nuts, beans, cheese, yogurt, shrimp and skinless chicken breast.

Filling Fats - Healthy fats take longer to digest, which can prevent you from overeating by keeping you full between meals. Mono- and Poly-unsaturated fats are known for their protective heart benefits, which is important for long term health. Healthy fats include: unsalted, unroasted nuts, avocados and olive oil* . I love to keep raw almonds in a ziploc baggie in the car - for when I am out and need a filling and quick snack. *all in moderation*

Low Calorie Fiber - To keep your metabolism revved up - you want to eat several small "meals" throughout the day. Fiber rich fruits and veggies are filling and give you the antioxidants that fight disease, with very little calories. You want to include colorful fruits and veggies - organic if possible

Maintain...Don't Gain

So the parties have begun! This weekend kicks off the month of December, with temptations at every turn. My previous post gives you tips on how to

Holiday Temptations

It's coming - the yummy meal for Thanksgiving and desserts you typically don't include in your every day diet. These are some ways to make holiday baking a bit healthier, without feeling deprived. Found a great article that I wanted to share, for those of you that get to cook next week - hope you enjoy it!

When cooking Bread Puddings and Fruit Breads:

Use This: Mini-muffin pans
Not That: Souffle' or baking dishes - it's automatic portion control!
Just don't forget to adjust baking time :)

In puddings and Pudding Pie Fillings:

Use This: 2% Milk
Not That: Heavy cream. This swap saves 700 calories per cup (about an hour and a 1/2 of high cardio boot camp!!!) It will still have a nice, rich body, but so much less fat

In Fruit Pies:

Use This: Half the Sugar
Not That: All the sugar. For every cup of sugar you don't use, you will save 744 calories (Approx 1 hr and 40 mins of boot camp!!). It doesn't change the chemistry of the pie, so you can go as low in sugar as you like.

In Cookies and Crusts:

Use This: Half whole-wheat pastry flour and half all-purpose flour.
Not That: Just all-purpose flour. Whole wheat has 12 grams of filling fiber in every cup.

In Brownies, Chocolate Cake and Fudge:

Use This: Three tablespoons of cocoa powder
Not That: One ounce of baking chocolate. Substituting cocoa powder peels off 85 calories and 13 grams of fat!

In Cheesecake:

Use This: Part-skim ricotta cheese
Not That: Cream Cheese. You'll double the amount of hungar fighting protein and cut the fat by close to 60 grams for each cup you use. It's much less heavy and caloric than cream cheese

In Brownies, Cakey Cookies and Fruit Breads:

Use This: Pureed Pumpkin
Not That: Oil. Pumpkin Puree keeps baked goods deliciously moist, and for every 1/2 cup you sub out, you'll save more than 900 calories (Approx 1 hr 45 mins boot camp!!) and 100 grams of fat!!!

- Article from Womens Health - Dec 2009

Hungry Girls Lord of the Onion Rings

So every now and then we all crave comfort food...but don't want to blow what we have done at boot camp. Thank you Jolene for sharing this recipe with all of us...I can't wait to try it!!! She said it's amazing!

Ingredients
1 large onion
1/2 cup Fiber One bran cereal (original)
1/4 cup fat-free liquid egg substitute
Dash of salt
Optional: additional salt, black pepper, oregano, garlic powder, onion powder, etc.

Yields: Makes 1 humongous serving

Preparation:
Preheat oven to 375 degrees.
Cut the ends off of the onion, and remove the outer layer. Cut onion into 1/2-inch-wide slices, and separate into rings.
Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Pour Fiber One “breadcrumbs” into a small dish and mix in salt, and any optional spices you like.
Next, fill a small bowl (just large enough for onion rings to fit in) with egg substitute. One by one, coat each ring first in egg and then in the “breadcrumbs” (give each ring a shake after the egg bath).
Evenly place rings on a baking dish sprayed with nonstick spray. Cook for 20 to 25 minutes, flipping rings over about halfway through.

Chicken Enchilada Soup

Thank you Rhonda for this recipe!!
This one requires the Homemade Gourmet Chicken Enchilada Soup Mix packet - and I have no idea who sells that around here ~ but she says this one is really yummy!

Ingrediants:
1 Homemade Gourmet Chicken Enchilada Soup Mix
1 14.5oz can diced tomatoes
1 cup milk (I would use skim)
4 cups water
1 12.5 oz can dicked chicken or 1 cup cooked chicken shredded (optional)

In 2 quart (or larger) stockpot, combine soup mix, diced tomatoes, milk and water.
Bring to a rolling boil over medium high heat, then reduce heat and simmer 15-20 minutes, stirring occasionally.
If desired, add cooked chicken and heat through - about 5 mins.
Serves 8

Why weight train?

The NUMBER ONE way to prevent osteoporosis is through resistance training!
Muscle training helps you lose body fat.
Muscle training helps muscle coordination.
Muscle training is good for the cardiovascular system.
Weight training raises you BMR which means you burn fat even while your sleeping.
Weight training helps the body regulate hormone production.
Resistance training gives you energy.
Resistance training decreases the risk of developing adult onset diabetes
Resistance training increases the HDL (THE GOOD blood Cholesterol)
Weight training does NOT make women have big muscles, just toned ones.

Fitness Tip of the day

So I have a few fitness buffs in the family...and one imparticular is also keeping up with a fitness blog...thank you Josh for your great explanation of the following important info that is good for all of us to remember!!

First, a calorie or Calorie (also Kcalorie) is nothing more than a measurement of energy in food. All Carbohydrates (all Carbs, whether simple or complex) have 4.5 Calories per gram, all Protiens have 4.5 Calories per gram and all Fats have 9 Calories. NOTICE that fat contains twice the energy per gram and is the easiest to maintain on the "bodies economy" (what it cost's your body to maintain functions) that is why your body wants to store it so bad when it recieves certain signals.There are also different types of Carbs, Protiens & Fats. The most important to pay attention to are the carbs & fats. We want to avoid simple carbs (sugars, white flour products) and try to consume the complex fibrous carbs (oatmeal, fruits, vegetables, potatoes, etc.) We also want to avoid the saturated and trans Fats and when we consume fat try to consume the mono-unsaturated “healthy” fats like cooking with virgin olive oil instead of Crisco, butter, and other choices.

No quick fix diet can substitute a pattern of healthy eating...you work hard at the gym but the other 23 hrs of the day can either sabatoge all that work...or enhance your results!
Next time you have to make a food choice, ask yourself...Is this going to help me reach my goal? If the answer is no, reconsider and decide if at that moment if it's worth it. Sometimes, it is. Just try to be concious of everything you decide to put in your body and just becoming aware can bring about change in your behavior for the better!

Halloween Temptations

It's coming....the beginning of the holiday season and c-a-n-d-y.....especially if you have little trick or treaters in your house. My kids end up with a ton...and I've been known to snatch a little "good chocolate" once in a while. In the journey to your goal...ignorance isn't bliss. It seems easier to eat a "mini" size candy bar or two and then that turns into another one 2 hrs later, etc. Here is a little guide to let you decide when that moment hits - whether or not it's worth indulging. Sometimes there is nothing else that can take the place of the treat, but if weight loss is a goal, you need to re-think those sweet treats more often than not....here goes
This is a list of treats that add up to 100 calories...which can take 10 minutes of running at 6.0 on the treadmill to burn off. (Makes a difference when I think if it that way :)

5 Starbust fruit chews
2 Twix Minis
1 1/2 Snack Size Twix
1 1/4 Snickers Fun size bars
4 1/2 Tootsie Roll Midgees
8 Dots
3 Milky Way Midnight Minis
13 1/3 Brach's Candy Corns
1 2/3 Snack Size Peppermint Patties

Halloween Temptations

It's coming....the beginning of the holiday season and c-a-n-d-y.....especially if you have little trick or treaters in your house. My kids end up with a ton...and I've been known to snatch a little "good chocolate" once in a while. In the journey to

Thought for Friday

Great job this morning girls....it was our "weights day" and all those lunges will have our legs ready for a nice long walk tomorrow :) You all were fantastic and worked really hard!!

Ok - so here's a thought for the weekend. As women, we all tend to compare ourselves to other women starting from a very young age. I would challenge you the next time you find yourself doing this to remind yourself that there will ALWAYS be someone that has already gone a little further with their fitness level, and there is ALWAYS someone that has a bit further to go - to get to where you are.
Even if that comparison has to be the extreme. There's a show on TLC (I think) called "Big Medicine" or something like that....watch that sometime. The next time you think you are "less than" another with your fitness, try to think about those folks and be grateful that you don't have as far to go as they do. So focus on the "I am really happy that I have come this far" rather than the "oh why can't I look like that?" With a little practice doing that, you will come to appreciate where you are at this moment, and continue to strive for improvement daily :)
I hope you all have a great weekend and looking forward to Monday with everyone!
-Melody

Yummy Protein Shake

I am not one that can just mix the powder with water, shake and drink. If you are...more power to ya, but if you're like me ~ you need a little more to get it down. So...after lots of playing around with it, I have come up with a yummy way to make a shake.
First you start off with a scoop of protein powder...if your stomach will allow it. My body has issues with whey, but after trying all different types, I found the brand Designer Whey to be the one that I can tolerate the best. So - 1 scoop of powder
then add 1 cup of skim milk or water (or soy milk if you have issues w/ milk) - and stir well so that all the powder is dissolved.
Here's the trick to getting a really creamy, milkshake consistency shake....frozen banana. What I do is throw a bunch in the freezer - skin and all - before the bananas become ripe. The closer they are to green, the less sugar they contain. Grab one out of the freezer, run it under water for a couple seconds - get a knife and peel it. Then chunk it up in 3 little parts, put it in the cup. Throw in some ice over it all...and blend! I use the magic bullet - it's a great little gadget that you can get at a couple diff. places (Kohls, dept stores)....you get about 4 mugs w/ it, and the base where the motor is. So instead of having to wash a big blender daily, you drink the shake right from the mug and throw it in the dishwasher. Very easy.

I have found something else that is even better on the stomach - but harder on the wallet...it's Muscle milk light. I substitute the powder for this...but everything else stays the same. You can get a case of 18 for $24 at Sams. It's lactose free, and only 100 calories, but lots of protein. Just another option in case the whey doesn't work for you!

5am boot camp girls

Fun Cone Drills
Weight day :)

Nutrition

One of the best lines I have read lately is: You can't out-train a bad diet! This is so true. Nutrition is so critical when trying to lose weight. It's so common for people to workout and then think that since they worked out, they can eat that burger :) The only thing is...a hard workout for a solid hour might burn 400-500 calories (if you're working pretty darn hard)....but the burger, fries and soda is well over 2,000 for just one meal. You see how that math just doesn't work when trying to lose unwanted pounds.

Choosing the right combination of foods will help keep your blood sugar in check and your cravings to a minimum. With each small meal, include some protein which will keep you feeling full. Healthy snack ideas include:

• Handful of raw, unsalted almonds with an apple
• Celery stalks with unsalted almond butter (1T)
• 1 Part-skim cheese stick
• Hard boiled Egg (or just the egg whites)
• 2 cups of 94% fat free popcorn with handful of peanuts
• Lettuce wrap with Bibb lettuce and deli turkey
• 1 cup lowfat yogurt
• 1 cup lowfat cottage cheese

Those are just a few snack ideas - I have a recipe that many of my clients (and their husbands) love, it's called "Twisted Tuna". It's a fantastic healthy spread that you can use on bread for a sandwhich, a whole wheat wrap (Thank you Gina for that idea :) or with stalks of celery. I like to make a big batch of it on Sundays - and it lasts all week.

• 8 cans of chunk light tuna packed in water - drained
• 1 cucumber seeded and chopped (use more if you love cucumber)
• 1/2 red onion (more or less depending on how much you like onion)
• 1 8oz container of weight watchers whipped cream cheese

Combine all tuna together (make sure you drain it)....then combine it w/ entire tub of whipped cream cheese. Stir in the cucumber and chopped onion and that's it! You're done! Super easy and oooooh soooo yummy :) VERY high in protein and low in calories. One serving is actually considered 1 can of tuna....so you can divide this up into 8 servings.

At the start of each week, I also boil 2 cartons of eggs (18 ct)....then pop them back into the crate and refrigerate. Hard boiled egg whites have about 20 calories in each...and you can eat up to 6 egg whites....and only have 120 calories! Tons of protein in these...and excellent for those afternoon hours when I get hungry before dinner. Just have one egg and I'm happy. My kids love them as a quick snack. If I'm having oatmeal for breakfast, I will eat a couple of egg whites w/ it to add the protein.

Water should be your new best friend if trying to lose weight. It's amazing how many times people confuse hunger for thirst. 4:00 for me is the time of day when I need to drink a big glass of water. If I don't - I find myself scrounging through the pantry for junk...even though I just ate 2 hrs ago, and really shouldn't be hungry. I find when I drink a big glass of water, I am typically not that hungry....just needed to hydrate. Obviously, there are times when my body for whatever reason really does need to eat...but most of the time I just need more water. I shoot for 3 liters a day of water. Especially if you are working out - and breaking a sweat - 90 oz is a good goal. The recommended 64 oz is just not enough if you're working out.

Food journaling is a fantastic way to track your calories and eating habits. It's good from several different standpoints...1) You re-think eating junk when you know you have to write it down (2) You are able to see what times you're hungry in a typical day (3) You can track what snacks/mini meals kept you full and satisfied until the next time to eat (4) You can make sure you are eating enough - and not dropping below the 1200 calorie mark (5) You can journal how you feel physically after eating.

It's amazing when you really start eating properly, how when you eat the junk, your body doesn't feel right. Your energy level isn't what it could be, and fatigue is constant. Set a goal for yourself, to change one bad habit a week...until you are where you want to be physically. For example - if lattes are your thing - try replacing that with hot tea....or not getting one every single day. Let that be your "cheat" for the weekend. If you do things right 90% of the time, you will be ok. I am all about moderation, and you may very well see me sometime getting Milk Duds at the movies....because you have to have your cheat times. Just not every day.

It helps me to think about food as simply fuel for my body, rather than looking at food as an event....So go and have a healthy day....or if today's almost over, set a goal for tomorrow! :)

5am Girls

Monday ~ cone drills and plyometrics

Had lots of fun Monday with agility drills and plyometrics. Also brought back fond memories of P.E. as a kid with the bear crawls and crab walks! Definetly got our heart rates up for a great workout!

August Boot Camps

So we are in the midst of another fun session of McKinney Boot Camps ~ and having a fabulous time! This morning we did some agility drills, running and plyometrics. Excellent work out and we are burning around 500-600 calories in an hour! Monday we used resistance bands and did some Tabata training. Over the weekend remember to journal your food so that you don't undo everything you did this past week!
Looking forward to Monday morning
~ Melody