Fredericksburg Fitness

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!