Fredericksburg Fitness

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!

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!

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!

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!

Are you a Wii Fit fan? Has anyone had success with it?