Fredericksburg Fitness » Boot Camp

Spotswood Elementary DIET CHALLENGE

Jennifer — Fri, 21 May 2010 02:56:38 +0000

1.) The Diet
a. Eat every 2-3 hours for a total of five mini-meals a day. And you shouldn’t be eating anything after 7:00 PM.
b. Stick with small portions of low-starch veggies (spinach, broccoli), lean protein (wild salmon, skinless chicken breast, roasted turkey, fish) and nuts (handful of raw almonds per day). Low-calorie protein shakes are a time-saving alternative to meals. Shaklee makes a great meal replacement line of protein shakes called “Cinch”.
c. What to avoid: Be warned—there’s a lot of sacrifice here.
i. Alcohol
ii. Soda/Juice
iii. Coffee
iv. Bread or starchy carbs(rice, pasta, corn, potatoes)
v. Bloat-inducing dairy
vi. Saturated/trans fats
vii. Sweets/Candy
viii. Fruit (Exception: ½ cup fruit at breakfast)
d. In essence this diet is all about detox because it eliminates all sources of sugar.
2.) The Workout
a. Boot Camp—2-3 days per week
b. Cardio—45 minutes 3 days per week
c. Strength Training—1 hour 2-3 days per week
3.) The Mind Set (How to Stick w/ the Program)
a. Look In the Mirror: it may sound silly, but remind yourself as you begin to see results that you are in it for the entire 6 weeks, don’t give up!
b. Go Hard or Go Home: the more rigid you are in the beginning the quicker you’ll see results. That will motivate you to stick with it.
c. Eat before you eat: a low-fat, high-protein snack such as scrambled egg whites or ¼ cup nuts before a party will help prevent overeating.
d. Stock your Fridge: here’s an idea—keep sliced smoked salmon, romaine lettuce leaves, olives and capers around to make rollups in a pinch. You can eat 5-6 of them as a meal without worrying about overdoing it on calories.
e. Drink Responsibly: sip seltzer w/ lime instead of empty calorie alcohol. You can reward yourself with your favorite alcoholic beverage AFTER the 6 weeks.
f. Make Time for yourself: Try waking up an hour earlier than usual to get in your cardio, or maybe workout during your lunch break. After all you will now be eating 5 mini-meals per day so you shouldn’t need a 1 hour lunch break.
g. Stay Positive! Everyone is here at boot camp because they want to lose weight, build/tone muscle and live a healthier, happier life. Every day you have choices. Follow the program and be good to yourself. Consistently good choices in food and exercise will yield great results. I wish you the best!

Sorority Boot Camp

Jennifer — Wed, 09 Dec 2009 15:16:52 +0000

Hi Ladies,

Please remember to eat small meals/snacks every 3 hours. Also, I wanted to take a moment to explain an important factor in weight loss which is a stable blood sugar. In order to keep your blood sugar stable (and optimize weight loss) you need to be in tune with your hunger levels throughout the day. This means on a scale from 1-10 (1 being you are so hungry you could eat a cow and 10 being you are so full that you feel sick) you need to stay around a 5 (just satisfied, not too full and not too hungry) ALL DAY LONG!

Some of you may need to slow down while you eat and wait for the signal that you are full to reach your brain. Please try not to over or under eat. Pretend your body is like a fireplace—you want to add wood (food) every few hours to prevent the fire from burning out. Most of the time when you overeat it is because you have deprived your body of food for too long and your blood sugar is low. Respect your body and you will begin to feel more energetic as the weight comes off.

Great jog last night! I was very happy to see everyone in attendance! See you Saturday for the 2 week assessment.

Rain Location

Jennifer — Tue, 16 Jun 2009 02:22:29 +0000

Hey There,

Just a quick note to let all of you know the address for the Dorothy Hart Community Center:

408 Canal Street
Fredericksburg, VA 22401

I will call each of you if we need to have boot camp at the community center due to inclement weather. We are meeting at Kenmore unless you hear from me!!

Also for the 630pm campers, don’t forget our makeup session will be this Saturday at 730AM at Kenmore! See you all tomorrow.

6/2 T-Storm

Jennifer — Wed, 03 Jun 2009 12:58:53 +0000

Hey There!

So, as luck would have it, at 515pm on the dot, lightning strikes from every direction. In order to ensure everyones safety I decided to cancel. As you all know I have no control over the weather, but I want to propose a way we can make this up. I am not going to tack this lost session onto the end. Here is what I can offer:

All of you can choose what works best with your individual schedule.
1.) Join in on the other boot camp this Monday, June 8 at 630PM or
2.) Join in on the other boot camp next Monday, June 15 at 630PM

Please reply with your chosen date. Just to clarify, half of you can choose the 8th and the other half can choose the 15th–I just need to know who to expect on what date. Thank you!!

Great Start!

Jennifer — Thu, 28 May 2009 13:27:02 +0000

Just wanted to say that both boot camps did an amazing job Tuesday. Who is sore? What muscles are feeling it the most? The forecast is calling for rain/scattered thunderstorms today. Dress accordingly and bring your food journals. Please meet at Kenmore Park. If it is too bad we will move over to Old Mill Park under the awning. See you soon!

Fitness First!

Jennifer — Sat, 16 May 2009 01:28:47 +0000

Alot of you missed Thursday’s boot camp, and I know for some it is for good reason. But you all have to remember that little things will get in the way all the time if you let them. Unless you are bed ridden or have an emergency…you need to work past it. Little things can get in the way of your goals, and you all need to remind yourselves to put your health first. I want everyone to be there Tuesday & Thursday and I would love if you all came back for a second boot camp to continue building good habits for a healthy future.

I want all of you to get some cardio in over the weekend! I tell you this because I want each of you to adopt a healthier lifestyle that puts fitness first. I want you to succeed and I want you to listen! But I can only tell you what to do, I can not make you do it.

Happy Sweating!

Jennifer — Wed, 29 Apr 2009 13:28:55 +0000

Hi Ladies!

Yesterday a few of you asked how to lose more weight. First off, everyone should be counting their calories and staying within the number I gave you when camp started. This guarantees 1 lb of weight loss per week. I want to make it clear that 2 days of boot camp per week should not be the only exercise you are getting. CARDIO IS A MUST! I am going to list several tips to accelerate weight loss in these next 3 weeks of boot camp. You will be pleasantly surprised should you take on the challenge.

1.) 45-min to 1 hour of cardio 3 times per week IN ADDITION to boot camp! This can be moderate pace walking or light jogging, cycling, elliptical, swimming, etc..
2.) NO more CHEAT meals…stick to your plan 7 days/week. Remember to eat small snacks all throughout the day (every 3 hours)
3.) Aim to consume 60 grams of protein each day (include this in your food diary in order to keep track)
4.) Absolutely no carbohydrates after lunch. Stick with a meat/veggie dinner.
5.) Climb stairs (skip one at a time), then do a wall sit when you reach the top for 40 seconds. Do this 5-10x every day
6.) Drink half your body weight in ounces of water each day…helps increase rate of digestion/metabolism/gets rid of toxins…
7.) ELIMINATE ALL SWEETS and foods with artificial sweeteners. Scan food labels and be sure there is NO high fructose corn syrup

I can’t believe we are almost ½ way through boot camp!! You guys are doing awesome, keep up the good work. See you all tomorrow!

Boot Camp Photos!

Jennifer — Fri, 24 Apr 2009 14:16:44 +0000

Hey Ladies,

Awesome job yesterday!! Elena and I worked you extra hard, and all of you hung in there!

Here is the link to the photos taken on Tuesday.

Try to get some cardio in between now and when we meet on Tuesday!! Eat well and have a great weekend!

Rain-Out

Ralph Scherer — Wed, 22 Apr 2009 13:01:00 +0000

So at least we made it through about 30 minutes of boot camp yesterday!! I’m hoping this nasty rain gets out of here for Thursday. If there is any sign of rain in the forecast on Thursday we will be meeting at Carletta’s and I will email all of you of the location change. Ok, so I’m taking a vote to determine how we want to make up the 30 minutes we lost. Just reply to this post with your vote.

1.) Add 10 minutes of ab work to the end of boot camp for the next 3 sessions.

2.) Begin at 5pm and end at 630pm next Tuesday April 28.

Let the voting begin!

Week 1 Boot Camp DONE!

Ralph Scherer — Tue, 21 Apr 2009 19:28:43 +0000

5 more weeks to go ladies! WOO HOO Awesome job on conquering “The Hill” 3 times! I am very impressed with your team work, keep it up! Big ups to team Orange this week. Also, congrats to Charla for kicking butt in the shuttle run drill. Just in case you guys have forgotten…

10 Nevers of Jennifer’s Boot Camp…

1. Never say you can’t, because you’ll do it anyway.

2. Never say, “It’s easy,” because I’ll just make it hard.

3. Never say, “I want to go home,” because you’ll just stay longer.

4. Never lose count because you will start at 1 again.

5. Never complain because I never listen.

6. Never argue because you’ll never win.

7. Never scream or cry, because it only encourages me.

8. Never look like you’re enjoying it because I’ll put a stop to it.

9. Never hold your breath because if you pass out and die, I have to fill out the paper work.

10. Never lie or cheat because I know the truth and you’ll live to regret it.

Thought you guys might need a good laugh! BOOT CAMP WEEK 2 HERE WE COME!! Also, don’t forget to visit www.fburgfitness.com/bootcamp.php to view upcoming boot camp dates, times and availability AND to register!