Fredericksburg Fitness

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

1. Eat a wide variety of foods–this is important because different foods make different nutritional contributions.
2. Fruits, vegetables, grains and legumes (foods high in complex carbohydrates, fiber, vitamins, minerals and low in fat and cholesterol) should make up the bulk of calories you consume. However it is equally important to consume an adequate amount of low-fat dairy products, lean meat and poultry, and fish. Aim for 20 grams of protein, 3 times per day.
3. Maintain a balance between calorie intake and calorie expenditure–in other words, don’t eat more food than your body can utilize, otherwise you will gain weight. Therefore, the more active you are the more you can eat and still maintain this balance.

• Drink one to two cups of fluid at least one hour before the start of exercise.
• Drink eight ounces of fluid 20 to 30 minutes prior to exercising.
• Drink four to eight ounces of fluid every 10 to 15 minutes or so during exercise.
• Drink an additional eight ounces of fluid within 30 minutes after exercising.
• Drink two cups of fluid for every pound of body weight lost after exercise.
• Both caffeine and alcohol can have a diuretic effect, so be sure to compensate for this additional water loss.