Tag Archives: Georgetown Fitness Boot Camp

The secret of success is you!

Posted on May 15, 2012 | 2 Comments

Remember that girl who gave up… yeah, no one else does either.

We have had a lot of people come through our boot camp program over the last few years.  I can now spot almost immediately who will be able to tough it out and who will give up.  I firmly believe that like attracts like.

Your everyday, overall attitude and also the attitude you show how you view specific things is what will determine your success. It’s like people who play poker poorly…they often have a “tell” that gives away their odds on success.   Poker players don’t want to give away what their holding.  You’re can’t be a poker player with your health.  You should be giving away your positive attitude in everything you do! Let other’s see it.

Exercise is a reward not a punishment.  One hour a day for your overall health is a very small investment.

You might spend hours and hours AND hours in your garden/yard for the few short months of nice weather we have here in Canada, but you won’t invest an hour into your life long health.  Crazy right?  You’ll do everything you can to beautify your property which only a few people will see, but you won’t make that same investment of time in yourself which everyone will see.

The difference of fit vs fat, strong vs weak, longevity vs shorter life span is as simple as the difference between being able to tend to your garden in your 80′s or sitting in a wheelchair watching others do what you used to take for granted.

Is our boot camp program hard?  Hells yes it’s hard, but it works.
It is fun and always changing.  You can’t get that from a bunch of machines.
The support I see everyday from your fellow boot campers encouraging each other is something that I am in awe of.

Think it’s not for you or it’s too tough?  You do what you can and you get stronger! Are you going to get stronger, healthier, fitter, faster doing what you’re doing now?

You need to start, set daily goals and not quit even when “life” gets in the way.

Stop settling for status quo. Stop beating yourself up in your mind. You have been through a lot harder in your life and there is no doubt you can tough out an hour of exercise.

Be stronger than your excuses.

There will always be an excuse or “reason” why you can’t.  Make your reasons why you can stronger than your excuses.

Limitations only exist when you let them.

When you are tired and I have you heading up that hill or stairs or I say 10 more burpees, dig deep, push through.  Show yourself, me and the world that you can do it. I know you can do it.  You just have to know you can do it. I have said it, well, yelled it 100x – you don’t walk to the finish line. You summon up that strength and you fight on!!

I refuse to give up on you!

Boot Campers are too busy getting better to have time for excuses!

Who loves ya’?

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The rules of fat loss

Posted on May 3, 2012 | 1 Comment

There are rules.

There are rules in life.  There are rules in every aspect in life.

It is just understood that you *should* follow the rules.  Rules help ensure that everyone plays on a level field and everyone ahs the same opportunity for success.  This becomes especially important if you want a particular outcome.

There are rules for a reason.

Just like there are rules for life, there are rules to fat loss and the rules are universal. If you have to lose 5lbs or 50lbs there are rules to follow and following those rules guarantees your success.

If you decide that you are only going to occasionally follow the rules you won’t get the results you are looking for.

Doing half of the work will get you less than half of the results.  The rules of fat loss work to your benefit.  The better you follow them, the results become exponential.

One healthy meal or one good choice throughout your day will not help you move forward.  They will help you maintain, or slow the negative results of your poor choices, but moving forward will not be part of your overall success.

The rules are simple.  The choices are yours.

  • Yes vs no
  • Good vs bad
  • Right vs wrong

When you dive into a meal that you know that is not healthy and decide to wash it all down with alcohol; you have to ask yourself, “Did I break the rules?”  Your answer will be either yes or no comment.

You’ll make excuses for your behavior or you’ll make excuses for breaking the rules.

You can’t get to your weight loss goals by half-assin’ the plan.

When a meal or drink wins out over your common sense then YOUR EXCUSES ARE STRONGER THAN YOUR REASON

THIS:

 If you want fat loss results: Follow the rules!

Here are the rules (simplified)

  1. MOVE: exercise is essential FYI: lolly-gagging on a treadmill is not real exercise
  2. EAT: real food only-non processed food (green face)
  3. DRINK: you need to drink water NOT ALCOHOL

Don’t give in to your excuses or you will never see the results that you want.

Life happens.  There are rules in life.

Follow the rules and experience the life that you actually want.

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Excuses we make for gaining weight and the real reason you need to control

Posted on April 24, 2012 | 2 Comments

I saw this poster and needed to share it.
The truth hurts, but sometimes, we all need a wake up call.  Excuses are like belly buttons…every body has one!

Your April Promise:

  • I will become who I should have been all along
  • I will give 110% when I workout
  • I will try something new
  • I will put my health first
  • I will remind myself that my goal is to be fit
  • I will eat right-No excuses
  • I will be stronger today than I was yesterday
  1. Start with doing what is necessary (show up to boot camp);
  2. Then do what is possible (push yourself) and;
  3. Suddenly you are doing the impossible!!

I was inspired by the snow last night (not really inspired but ugly about the snow) and decided to make a treat for the family.  It’s a twist on the classic “Snowballs” recipe that we always see around Christmas…yummy and healthy!

Protein Snow Balls:

  • 2 -3 scoops of vanilla boot camp protein
  • 1-2 cups of natural peanut butter
  • 1 cup of unsweetened coconut

Mix protein and pb together, (if it is too sticky add more protein / too dry add more pb.)
Make into little balls then roll in coconut–place in the fridge for 30 min to firm up.  You can moisten the balls with a little bit of water to help the coconut to stick.

*note* I made these with two 7 yr olds fighting over who could roll them--hence the non round shape

Mango Coconut Protein Shake

  • 1 scoop vanilla boot camp protein
  • 1 cup unsweetened almond milk or unsweetened coconut milk
  • 1/2 frozen banana
  • 1/2-3/4 cup of frozen mango
  • couple of drops of coconut extract

Blend and enjoy!!!!!!!!

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Motivation to keep you moving!

Posted on April 20, 2012 | 3 Comments

Here are a few motivational / inspirational posters to keep your head in the game.  When you think about giving up, or slowing down…read these…print them out- remember them!

Happy FriYAY everyone!

 

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If nothing changes……nothing changes.

Posted on March 8, 2012 | 2 Comments

Everyone knows what they “should” be doing but only very few actually do it, and by “it” I mean exercise and eat properly.

It’s time to make changes.

  • Time to plan your meals and COOK THEM
  • Time to schedule in your workouts

Things will come up that will derail your from your plan, but you need to dial into your ninja stealth moves and be able to recover and stay on track.
(Oh yes, I just said ninja stealth moves! LOL)

Meetings come up, kids get sick, traffic happens, you forgot your lunch.  The list of “didn’t plan on this happening goes and on and on…

Bumps in the road are bumps in the road.  They do not give you a  licence to eat whatever is quick or easy.  It’s not permission for you to skip exercise.  You really need to be stronger than your excuses.

Being healthy is not a punishment…it is a reward!

Exercise and eat smart.  That’s all I’m asking for.  It’s prevention.  It is going to help you live a longer, happier and healthier life.

Think about this for a sec.  How many people do you know that have health issues and for them, it’s now too late.  TOO LATE.  Don’t become that person or statistic.  Not when you have the ability and wherewithal to take control.

You get through one day at a time. You set goals, real goals (specifics please!), not fluffy, obscure goals (i.e. I will lose weight).  You say, “I will lose 10 pounds by April 1st, be able to do 10 more pushups”…etc.

Those days you just aren’t feeling up for a workout.  Show up to boot camp.  I guarantee that you will leave feeling happy and proud of yourself that you did it!

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Happy Valentine’s Day!!

Posted on February 14, 2012 | 11 Comments

We all know It’s not really a holiday.  Let’s be honest and call it a Hallmark holiday and a celebration for retailers. People spend ridiculous amounts of money because they feel they need to and then get a hate on for Valentine’s Day because of the materialistic nature of the beast.

Obviously, I am not a supporter of all of the cheap chocolate and brightly coloured candy.

Remember, no one is making you eat the candy that you’ll be given or see in the bowls around the office that no one else wants so get a grip on yourself and just say NO!

The truth is, I really like Valentine’s Day.  Why not have a day to celebrate love?! Oh, dial it down you naysayers.  I can hear you, “I don’t need a specific day to show people I love them.” – yada, yada, yada….bah humbug!

It’s a day to celebrate, acknowledge the special people in you lives, be a bit nicer & happier.  Is that so wrong?

Those people who beat down Valentine’s Day and say that it’s useless are negative and if you come across these Valentine haters, give them an extra big smile, hold the door open for them, wish them a very Happy Valentine’s Day. Better yet, give them a hug!  That should make them really uncomfortable.  Maybe uncomfortable enough to realize that it is just a fun day and we all know the world needs more fun days.

Hate the commercialization of love?  There are a lot of things you can do for free that are just a little more thoughtful, a little more giving, a little more special…is that so wrong??

Yes, companies profit off of this day but again, it’s your choice to buy or not. This is a great time to get creative to show your love in a different way.  I obviously show my boot campers I love them through extra push-ups, squats and lunges…all with love!!!

Just like it’s your choice to be happy or your choice to love your loved ones. SO WHAT if it’s a commercial celebration?  Just celebrate those you love a little bit extra.  What’s so wrong with that? Nothing!

Another reason I like Valentine’s Day is that it brings much-needed attention to Heart Health. LOVE YOURSELF enough to take care of your health.

I could give you a list of do’s and don’t but you know what’s right and wrong.

Eat smart (real food), exercise (show up to boot camp), drink water, get enough sleep.  The all = love yourself!

A few more I would like to throw in:

  • Tell the people you love-that you love them each and everyday
  • Be kind…do unto other’s…
  • Be appreciative of your good health
  • Do something you wouldn’t usually do.  Wear your favourite red sweater or try a new red lipstick.

Time to redirect your thinking.

My take away message…Love yourself, be kind to others.

Happy Valentine’s Day and I hope you are all rocking your favourite red sweater!!!

Dance like no one is watching

xo

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6 Fitness Fails…and the fixes

Posted on February 9, 2012 | 2 Comments

We have made it over a month into the New year.  Did you make resolutions? Are you staying on track?

Losing weight and keeping it off has become a bit of a rarity. We all know people who lose weight and keep it off for a little while and then go back to their old ways and regain the weight. If you’re lucky you only gain it back…many go beyond!

Understanding the problem better helps lead you to real solutions. Time to get off the weight loss / weight gain roller coaster.

Instead of you trying the latest diet fad, I’ve put together a few things that will help you stay on track.

6 reasons why you fall off the wagon

1. No focus: you didn’t set goals, you didn’t put your goals
in writing, and or you didn’t keep your goals in mind daily

2. No priorities:  you may have set a goal, but you didn’t
put it on or near the top of your priorities list. For
example, your goal is six-pack abs, but drinking wine and
eating fast food on the weekend is higher on your priorities
list than having a flat/fit stomach.

3. No support system: you tried to go at it alone; no buddy
system, training partners, family, spouse, friends, mentors
or coaches to turn to for information and emotional support
when the going got tough.

4. No Accountability: you didn’t keep score for your own
accountability – with a progress chart, weight record,
measurements, food journal, training journal, and you didn’t
set up external accountability (ie, report to someone else
or show your results to someone else)

5. No patience: you were only thinking short-term and had
unrealistic expectations.  You expected 10 pounds a week or
5 pounds a week or 3 pounds a week, so the first week you
lost “only” 1 or 2 pounds or hit a plateau, you gave up.

6. No planning: you winged it.  You got the idea that you need to exercise and get healthy so you hit the gym. No plan, no schedule, no direction.  How do you get somewhere when you don’t know where you going? So then, you lose interest and excuses become easier than reasons.

6 mistakes that cause most people to fall off the wagon. Are you guilty of any of these?  If so, the solutions are clear and simple:

  • Focus
  • Prioritize
  • Get support
  • Be accountable
  • Be patient
  • Plan.

 

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Super Bowl Belly Hangover

Posted on February 6, 2012 | 3 Comments

If you’re like a lot of people, you may have over-indulged last night while watching the Super Bowl.

This morning you might even have a food hangover. Part of the food hangover is the actual hangover of pudge. Your pants are tighter, you feel icky, you have LOTS of regret.  Thoughts like, “Why you ate that 4th piece of pizza?” might even come to mind.

If you are one of those scale jumpers, you know who you are, you might even be cursing yourself this morning!!  The ones that get on the scale a few times a day may be having a fit today trying to figure out where the extra weight came from this weekend.  You will notice that your weight is up after the weekend festivities if you decided to indulge, (over-indulge).  For those of you professional dieters, you are likely trying to do some kind of math to figure out how in the world you are up 3 -5 lbs in one day. Pizza x beer + nachos – water / chicken wings + chips (insert a lot of math lingo here) = WEIGHT GAIN!!

For those that have been at this weight loss game for a while you will know that a pound of fat is about 3500 calories and with your rough estimate there was no way that you scarfed down that many calories this weekend.  (Oh, for you points people, just hush….I will deal with you and your points in another blog post.)

Maybe you didn’t and I really hope you didn’t eat over 3500 calories yesterday. So, why the weight gain???

Drum roll please…………

SODIUM

All of that party food tends to be loaded with sodium.
Women have a terrible time with hormones and water weight.
Men will be feeling the super bowl belly this morning as well!

Don’t stress, I have your post super bowl binge recover plan.

How to overcome this….well, boot camp of course.  You need to move your body! Oh and don’t use excuses like super events to sacrifice sound nutrition in the first place!

I am not a fan of Madonna but I will give her props for looking great at 53yrs old and poppin’ and lockin’ like a 25 year old.  Who doesn’t want to be in fab shape at 53??  I can guarantee you that she doesn’t take her fitness lightly and she sure doesn’t eat like a lumberjack, “just because”.

Don’t just talk about how you want to be fit.  Become fit.  Show up and do what has to be done!

Here are some other steps to take to get back to your pre-super-bowl weight:

Action Step #1:  Water, water and more water.  That is your drink of choice. You need at least 3-4 litres to flush that sodium out.

Action Step #2:  Add 2-3 cups of dark leafy greens to your food intake today (spinach, kale, etc)

Action Step #3: Show up to boot camp and we will do the super bowl shuffle and sweat out the bloat!!

Action Step #4: Have a post boot camp recovery protein shake (add in some spinach).  Feed your muscles the nutrition they need.

Action Step #5: REPEAT tomorrow and the next day!!

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Boot Camp is BETTER!

Posted on February 2, 2012 | 8 Comments

Boot Camp IS better!!

A bold statement.  A true statement.  Don’t worry I can back up those statements too.   For those of you know that know me, I am not the wishy-washy type. So, when I say boot camp is better, I mean it, I believe it and I can prove it.  Here’s why.

At boot camp we move from our feet to fingers.  By move, I mean we MOVE our ENTIRE bodies, every single muscle. We push, we pull, we lift, we get up, we bend/stretch, we run stairs.

What kind of moves are those? ALL FUNCTIONAL REAL LIFE MOVEMENTS.  They are the moves that mimic real life activities.  Things you actually do!  We make those movements more challenging with the use of body weight and resistance.

Boot camp better because we have accountability.  You don’t show up, you get an email from yours truly!  You have group support.  Other boot campers support and encourage you…we’re a team, a kind of family.
(The gym knows and actually hopes you don’t show up.  I want you to show up.  We want you to show up.  I make sure that you do! )

Simmer down all of you yogi’s and gym goers.   Sitting on a bike peddling away, going nowhere fast doesn’t do it for me.  To each their own.

An ABC news report revealed that standard cardio equipment caloric readings are not accurate.  “Liar, liar elliptical on fire” was the biggest offender with a false reading of 42%.  42% over-estimate of calories burned!  Yikes!! You just got burned! Your calories, not so much.

So you think that you just burned 500 calories pushing away on that elliptical, bike or treadmill and you really didn’t #fail.

We burn 800-1000 calories at boot camp.  We move feet to fingers!

I am proud of you boot campers.  I am proud of how hard you work.  This blog post is to give you a virtual hi-5!!!  I am proud of your dedication, commitment and energy!

Here is a shout out to some of our 7 Day Slim *stars*.  These are INCREDIBLE 7 DAY results! 7 DAYS people.  Who else wants results like this?

  • Kelly  8 3/4 inches lost
  • Rhoda 5 inches lost
  • Lori 9 inches lost
  • Bridie 5.5 inches lost
  • Sara 10 inches lost
  • Maureen 9 inches lost
  • Lisa 4.5 inches lost
  • Diane 7 inches lost
  • Jess 5.5 inches lost

So proud of everyone that shows up to boot camp each and every night!!!  You are awesome!

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It will be worth it

Posted on January 30, 2012 | 2 Comments

I know there are times that I rant about things or get on my soap box and preach to you all about what not to do.  I do this for a couple of reasons. One being, that I want / need you guys to be informed. Second reason is because, I have been where you are. When I ask you to listen (ok, sometimes I beg you / tell you) it is because I actually do know what I am talking about.

Some of my blog posts are meant to get you fired up.  They are meant to motivate you.  Some are to get you thinking or re-thinking about your fitness and food.

If you take nothing away from what I say this is what I want you to know.

If you get fit and healthy, I mean finally take control of your weight you will:

  • not feel uncomfortable and insecure all the time
  • be able to wear anything
  • be able to walk around and “not feel fat”
  • be able to wear a bathing suit without a cover up
  • be able to prove to yourself and everyone else that you are strong enough to do anything

If you don’t lose those extra pounds and keep putting weight on, this is what will happen or continue to happen:

  • you won’t fit into your jeans or any cute pants
  • you will never feel comfortable in a bathing suit
  • you will have a stomach that droops over your pants
  • you will feel self-conscious
  • you will continue to beat yourself up
  • you will not have the energy or the strength to live a long and energetic life
  • you will cut your life short.  That’s a big one!

This is what I know…it’s not theory. 

Those lists could’ve been much longer.  This is what I know, because that is where I was.  I’m not just giving you what I think.  I’ve been there.

Here is something else that you need to read to get your head in the game (yes, High School Musical reference).  It will be tough at times to eat right and show up to boot camp. It will require dedication and willpower.  It will require total effort. It will call for you to suck it up and stay strong

BUT, I promise that when you reach your goal…IT WILL BE WORTH IT!!

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