Fredericksburg Fitness

Hi Everyone,

For those of you who forgot, please bring your food journal on Thursday. I am working on obtaining a rain-out location for times like today when thunder/lightning impose certain hazards. Please be patient!

For the 515pm bootcampers: I am going to extend this Thursday’s camp by 10 minutes, be ready for a bonus surprise.

For the 630pm bootcampers: Since we missed today’s boot camp, I am rescheduling for next Wednesday, June 17 at 630pm.

Thank you!

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!!

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!

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!

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? 

And here they are (ranked from highest antioxidant capacity to lowest antioxidant capacity):

1. Small red bean, dried
2. Wild blueberry
3. Red kidney bean, dried
4. Pinto bean
5. Blueberry, cultivated
6. Cranberry, whole
7. Artichoke hearts, cooked
8. Blackberry
9. Prune
10. Raspberry
11. Strawberry
12. Red Delicous apple
13. Granny Smith apple
14. Pecan
15. Sweet cherry
16. Black plum
17. Russet potato, cooked
18. Black bean, dried
19. Plum
20. Gala apple