Take One Step

The journey to a thousand miles begin with one step...how many of you lady's are truly ready to make that first step? If your are, will let me tell you what that 1st step is. First thing you must do is come clean with yourself and admitt that you have a problem and you cannot handle it on your own. The second thing is for you to seek help, one would suggest a fitness specialist or dietician which is a fair suggestion. I prefer the suggestion that everyone seems to shy away from and thats the Lord Jesus Christ. Think about it, he made you and the bible declares that God is the only one that knows our inner most hurt. Most of you have tried everything, from 30 day diets to 90 day diets you've probably tried every gym and gimmics in the fitness industry. Some of you have never tried you just accept it saying, "this is who I am and this is what I'll always be". This is where the battle start, on the inside that's where the battle's won and lost. Let God address our inner being only then can we tip the momentum in our favor.

Looking like what I ate

 I went to the Gym today and I saw so many people that I had not seing for number of years. What I noticed about these people was that they were still the same size as when I saw them last. None of them had lost a pound...You know why...? Because they are trusting in the wrong philosophy for weight lost. You see the Bible tells you "Its not what goes into a man that defiles him but, what comes out of him". Meaning if your eating the wrong thing though your execising your gonna look very unproductive.

Quick Tips: Let's get my family active

Outdoor activities

Go for a bike ride.

Join your children in old-fashioned games like hopscotch, tag, jump rope, and hide-and-seek.

Get involved in family-friendly sports like skiing, skating, swimming, and tennis.

Play a daily family basketball game in the driveway or at a playground.

Take up miniature golf or flying-disc golf.

Fly a kite.

Pick up trash at a local park.

Quick Tips: Let's get my family active

Walking

When family schedules get really busy, going for a walk may be the easiest thing you can do together.

Start with short walks that everyone in the family can do. Add more distance gradually. Younger children can ride a bike or a tricycle. You can pull a wagon in case little ones get tired.

Scavenger hunts can keep children from being bored on a walk. Keep in mind a list of "treasures" they can find, such as a red leaf, a blue house, a black dog, or an out-of-state license plate.

Get pedometers for everyone, and work on increasing the number of steps you take on your family walks. Get family members to wear the pedometers all day, and keep a log of everyone's total steps. Adults should work toward 10,000 steps a day. Children who are 6 to 12 years old need more steps—at least 12,000 for girls and at least 15,000 for boys.

Register the whole family in a family fun run/walk in your community. If the event is for charity, have your family walk through your neighborhood to collect pledges.

Quick Tips: Let's get my family active

Get started
When the whole family is involved in physical activities together, children learn that being active is fun and makes you feel good. And busy parents can combine family time with exercise time.

Try these tips for getting everyone in the family up and moving together:

Getting started
As a family, make a list of activities you'd like to do together.
Make sure the activities are things everyone can do and enjoy.
Keep a family physical activity log, or hang a calendar on the wall.
Try to plan one or two family activities a week. For ideas, see the suggestions below.
Once a month, plan something special that involves being active, like a trip to the zoo, a day hike, or camping.
Use a safe backpack, stroller, or bike trailer so that smaller children can be included in family activities.

TIGHT ABS

When doing abdominal exercises be sure to concentrate on using just those specific muscles. And, think about pulling your belly button to your spine, which will make the exercise more effective.

Even In Snowy Days

Hello Fit Soldiers,

How's everyone doing on these great cold and snowy days? I see I did'nt hear from anyone last night. Saundrell I got your oreo's, utz ect...I'm telling you guys don't play around with this weather. A person can easly gain 5 to 7lbs from last week to next time we meet. We have alot of making up to do so stick to the vegetables, brown rice & fruits. I know that can be a little tough but, we must stay focus and maintain what we've already acheive. I dont want you lady's to go backwards. One thing you all can do is cardio eventhough your stuck in the house...some of the things you can are: jump rope, jumping jacks, jump squats, jump lunges, running stairs, push-ups & various abs routines. If you have a fitness fit video like; Jillian Micheals of some sort that would be great. Keep up the good work and let's not get lazy just because were snowed in. I missed you all hope to see ya soon.

Yours in Health,

EXERCISE & HYPERTENSION

It seems as though many Americans are living a life that leads to high blood pressure or hypertension. As people age, this situation can get worse. Nearly half of all older Americans have hypertension. This disease makes people five times more prone to strokes, three times more likely to have a heart attack, and two to three times more likely to experience heart failure.


The problem with this disease is that nearly one third of the folks who have hypertension do not know it because they never feel any direct pain. But overtime the force of that pressure damages the inside surface of your blood vessels.

However, according to experts, hypertension is not predestined. Reducing salt intake, adopting a desirable dietary pattern losing weight and exercising can all help prevent hypertension.

Obviously, quitting bad habits and eating a low fat diet will help, but the most significant part that you can do is to exercise. And just as exercise strengthens and improves limb muscles, it also enhances the health of the heart muscles.

Heart and Exercise

The exercise stimulates the development of new connections between the impaired and the nearly normal blood vessels, so people who exercise had a better blood supply to all the muscle tissue of the heart.
The human heart basically, supply blood to an area of the heart damaged in a “myocardial infarction.” A heart attack is a condition, in which, the myocardium or the heart muscle does not get enough oxygen and other nutrients and so it begins to die.

For this reason and after a series of careful considerations, some researchers have observed that exercise can stimulate the development of these life saving detours in the heart. One study further showed that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice as often.
Such information has led some people to think of exercise as a panacea for heart disorders, a fail-safe protection against hypertension or death. That is not so. Even marathon runners that have suffered hypertension, and exercise cannot overcome combination of other risk factor.

What Causes Hypertension?
Sometimes abnormalities of the kidney are responsible. There is also a study wherein the researchers identified more common contributing factors such as heredity, obesity, and lack of physical activity. And so, what can be done to lower blood pressure and avoid the risk of developing hypertension? Again, exercise seems to be just what the doctor might order.

If you think that is what he will do, then, try to contemplate on this list and find some ways how you can incorporate these things into your lifestyle and start to live a life free from the possibilities of developing hypertension. But before you start following the systematic instructions, it would be better to review them first before getting into action.

1. See your doctor
Check with your doctor before beginning an exercise program. If you make any significant changes in your level of physical activity — particularly if those changes could make large and sudden demands on your circulatory system — check with your doctors again.

2. Take it slow

Start at a low, comfortable level of exertion and progress gradually. The program is designed in two stages to allow for a progressive increase in activity.

3. Know your limit

Determine your safety limit for exertion. Use some clues such as sleep problems or fatigue the day after a workout to check on whether you are overdoing it. Once identified, stay within it. Over-exercising is both dangerous and unnecessary.

4. Exercise regularly

You need to work out a minimum of three times a week and a maximum of five times a week to get the most benefit. Once you are in peak condition, a single workout a week can maintain the muscular benefits. However, cardiovascular fitness requires more frequent activity.

5. Exercise at a rate within your capacity

The optimum benefits for older exercisers are produced by exercise at 40% to 60% of capacity.

Indeed, weight loss through exercise is an excellent starting point if you wan tot prevent hypertension. Experts say that being overweight is linked to an increased risk of developing hypertension, and losing weight decreases the risk.

By: Emmanuel Jeudy, Unique Health and Wellness www.uhwfitness.com

Categories: Fitness Tags: diet, Exercise, heart disease, heart failure, high blood pressure, hypertension, low fat, low fat diet, stroke

PROTECTION SURE TASTE GOOD

Hello Fit Friends,
Remember when your mom would say, “good medicine never taste good.” Well, I dont think mom ever imagined medicine and preventive care would come from these original and conventional methods. The only thing left to say is enjoy!
Fitness Tip of the Day:

Eat Your Vitamins:

Some nutrients and foods that researchers believe may enhance the immune system are readily available in a variety of healthful foods. Try adding these immune-boosting items to your daily meals: vitamin C-rich foods, like citrus fruit and broccoli; vitamin E-rich foods, like nuts, whole grains and garlic; zinc-rich foods, like beans, turkey, crab, oysters, and beef; bioflavanoids, which are found in fruits and vegetables; selenium-rich foods, like chicken, whole grains, tuna, eggs, sunflower seeds, and brown rice; carotenoid-rich foods, like carrots and yams; omega-3 fatty acids, found in nuts, salmon, tuna, mackerel, flaxseed oil and hempseed oil.

Yours in Health

Hard Work Pays Off

With great work and precision Heather was able to achieve great results.

Before:

After:

Client Testimony #2 - Tara Foggie

Pictures from 2009 Boot Camp

Our boot campers are putting in the work and are getting great results!

Check out our boot campers from our 2009 class.

Saundrelle has lost well over 12 inches since she started...

Cynthia has lost more than 16.5 inches since she first started working with us!

Valeria has lost over five pounds since working with us.

And Joiya has lost over 22 pounds and 14 inches since she first started working with us!

Client Testimony #1 - Danita Adams

GREAT REASON

Hello Soldiers,

How’s everyone doing? Great job this morning ladies I’m very impressed with you all on how diligent you’ve been. Though it rains, sleet or super cold outside you all keep coming. I know its tough waking up early in the morning but the payoff is so great in the end. And for all those who still doubt the importance of exercising first thing in the morning here’s one helpful reason.

-Exercising early in the morning “jump starts” your metabolism, keeping it elevated for hours, sometimes for up to 24 hours! As a result, you’ll be burning more calories all day long—just because you exercised in the morning.

Yours in Health,


-This article was posted on January 20, 2010.

....And More Cardio!

Cardio Workout!

Watch One Boot Camp in Action! Jump Squats!

Watch One Boot Camp in Action! Lunge Core Twist

NO TIME TO EAT?

What can I eat when I have no time? And how can I make it healthy?


This first tip is not conventional for everyone but, it's guarantee to be pack full of nutrients, vitamins & protein.

Focus on single vegetable meals.

If I were asked to make the quickest meal I could think of, I would grab a bunch of kale, a clove of garlic, some sea salt and maybe some pistachio nuts, put them in a pan and cook them for about 7 minutes. You can do this with chard, spinach, fennel, broccolini or any other green vegetable. For protein and carbohydrate I throw in some beans or lentils at the end. These aren’t the most creative meals in the world, but they are healthy, filling, quick and delicious enough to make friends jealous. I could live on these dinners for weeks at a time, and they only leave one pan to clean.

Yours in Health,

BAD WEATHER, NO PROBLEM

Taking it outside

Here's how to get the most out of your cold-weather workout:

Check with your doctor. Experts say that almost everyone can exercise safely in the cold, including people with asthma and heart problems. If you have health concerns, get your doctor's OK.

Layer it on. One of the biggest mistakes cold-weather exercisers make is dressing too warmly. Exercise generates a considerable amount of heat — enough to make you feel like it's 30 degrees warmer than it really is. At the same time, once you start to tire and the sweat dries, you can get chilled. The solution? Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. Start with a thin layer of synthetic material such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Next, try fleece for insulation. Top this with a waterproof, breathable outer layer. A heavy down jacket or vest will cause most people to overheat. If you're naturally lean, though, you'll need more insulation than someone who is heavier. If it's very cold (about 0 F or -17.8 C) or you have asthma, wear a face mask or a scarf over your mouth.

Protect your extremities. When it's cold, blood is shunted to your body's core, leaving your hands and feet vulnerable to frostbite. Try wearing a thin pair of gloves under a pair of heavier gloves or mittens lined with wool or fleece. You might want to buy exercise shoes a half-size larger than usual to allow for thick thermal socks or an extra pair of regular socks. And don't forget a hat or headband — 30 to 40 percent of your body heat is lost through your head.

Choose appropriate gear. If it's dark, wear reflective clothing. To stay steady on your feet, choose footwear with enough traction to prevent falls. Wear a helmet for skiing, snowboarding and snowmobiling.

Remember sunscreen. It's as easy to get sunburned in winter as in summer — even more so if you're exercising in the snow or at high altitudes. Wear a sunscreen that blocks both UVA and UVB rays and has an SPF of at least 15 or higher. Use a lip balm that contains sunscreen, and protect your eyes from snow and ice glare with dark glasses or goggles.

Head into the wind. You'll be less likely to get chilled on the way back if you end your workout — when you may be sweaty — with the wind at your back.

Drink plenty of fluids. Drink water or sports drinks before, during and after your workout — even if you're not thirsty. You can become just as dehydrated in the cold as in the heat from sweating, breathing and increased urine production.

Pay attention to wind chill. The wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body. Fast motion — such as skiing, running, cycling or skating — also creates wind chill because it increases air movement past your body. When the temperature is 10 F (-12.2 C) and the air is calm, skiing at 20 miles an hour creates a wind chill of minus 9 (-22.8 C). If the temperature dips well below zero (-17.8 C), choose an indoor activity instead.

Know the signs of frostbite and hypothermia. Frostbite is most common on your face, fingers and toes. Early warning signs include paleness, numbness and loss of feeling or a stinging sensation. If you suspect frostbite, get out of the cold immediately and slowly warm the affected area without rubbing. If numbness continues, seek emergency care. If you suspect hypothermia — characterized by intense shivering, slurred speech, loss of coordination and fatigue — get emergency help right away. To help prevent problems, warm your hands and feet every 20 to 30 minutes, and know when to head for home.

Stay motivated. When it's cold outdoors, there's no need to hit the couch. With a little knowledge and fortitude, you can meet the challenges — and reap the rewards — of winter exercise. For many people, the solitude and quiet alone are reason enough to brave the elements.

Yours in Health,



-This article made possible by Mayo Clinic.

Are You Serious About Losing Weight? Eat Chocolate!

8 Slimming Secrets to Eat More Chocolate


When Devin Alexander lost 55 pounds, she was fixated on the thought that she’d never eat chocolate again if she wanted to be healthy. Instead of accepting this reality, she made it her business to work around it. Devin says that she currently eats chocolate every single day without the weight struggle. And now it has actually become her business. She is the author of the New York Times bestselling “Biggest Loser Cookbook,” as well as the host of “Healthy Decadence” on Fit TV. Here is a taste of her chocolate-covered wisdom…

DEVIN ALEXANDER’S 8 SLIMMING SECRETS
TO EAT MORE CHOCOLATE

1. Less is more with mini chocolate chips. These little guys are one of my secret weapons when it comes to sneaking chocolate into sweet treats. Because they’re much smaller than standard chips, you need fewer to get more in each bite. I use them in my signature Chocolate Chocolate Brownie Cups (see below), and you can also try adding a few to a sandwich bag with some whole grain cereal for a delicious on-the-go snack.

2. Get creative with cocoa powder. Cocoa powder is not just for baking. Add a spoonful to your favorite fruit smoothie in the morning (my personal favorite is raspberry) or add a touch of cocoa to your oatmeal for a decadent twist. Not only is cocoa powder a light way to get in some chocolate, but it’s high in fiber, too.

3. When in doubt, use chocolate syrup. Whenever I’m looking for a quick chocolate fix, I pull out the chocolate syrup and drizzle it on everything from fresh fruit to marshmallows. I love to make breakfast “sundaes” with nonfat yogurt, bananas or berries, low-fat granola, and a drizzle of chocolate syrup on top!

4. Choose chocolate graham crackers. Did you know that chocolate graham crackers are actually low-fat? Though the label almost never says so, 1 chocolate graham sheet has typically only about 3 g of fat. Try these with a glass of low-fat or nonfat milk for a sweet pick-me-up.

5. Get chocolate and protein into your ice blended. I love those frothy ice-blended drinks from the local coffee shop, but they’re usually full of fat and empty calories. Blend your own at home with nonfat milk, coffee powder, ice, and chocolate protein powder. It’ll give you a great energy boost and satisfy your chocolate craving.

6. Enjoy hot fudge without pudge. Lots of store-bought hot fudge toppings are actually fat-free. Even if the front label doesn’t say so, read the nutrition facts. You’ll find that many of them actually have zero grams of fat. I dip fresh strawberries in warmed hot fudge for a chocolate “fondue” treat anytime.

7. Don’t be afraid to try something new. I’m always looking for new ways to sneak chocolate into my diet. I recently discovered all-natural chocolate brown rice syrup. It’s like a cross between chocolate syrup and hot fudge, but it’s all-natural, gluten free, and even fat-free! It’s made without beet or can sugars, corn syrup, or other refined sweeteners of any kind. It has a super rich, deep chocolate flavor and goes well with everything from fruit to fat-free ice cream. Look for Suzanne’s Specialties Chocolate Brown Rice Nectar at Whole Foods or on their website.
8. CHOCOLATE CHOCOLATE BROWNIE CUPS
Devin Alexander’s signature recipe from “The Most Decadent Diet Ever!” (Random House)
Makes 48 brownie cups; 24 servings
Save: 151 calories, 11 g fat, 2 g saturated fat. Each two-brownie serving has: 109 calories, 2 g protein, 23 g carbohydrates, 1 g fat, <1 g saturated fat, 0 mg cholesterol, trace fiber, 139 mg sodium. A traditional brownie serving has about: 260 calories, 3 g protein, 37 g carbohydrates, 12 g fat, 3 g saturated fat, 15 mg cholesterol, 1 g fiber, 165 mg sodium.
Ingredients:

Butter-flavored cooking spray
1/2 cup unsweetened applesauce
1 teaspoon vanilla extract
8 large egg whites
2 cups raw sugar
1/2 cup unbleached all-purpose flour
1 cup unsweetened cocoa powder
2 teaspoons instant espresso powder
1 teaspoon baking powder
1 teaspoon salt
1/2 cup mini semi-sweet chocolate chips

1. Preheat the oven to 350°F. Thoroughly mist two 12-cup nonstick mini-muffin tins with spray.

2. Use a sturdy whisk or spatula to mix the applesauce, vanilla, egg whites, and sugar in a large mixing bowl until well combined. Add the flour, cocoa powder, espresso powder, baking powder, and salt. Stir until just combined and no lumps remain. Working in batches, fill each cup until just barely full. Sprinkle about one-fourth of the chips evenly over the brownies in each of the tins. Bake for 10 to 12 minutes, or until a toothpick inserted in the center comes out dry (a few crumbs are okay).

3. Transfer the tins to a cooling rack and cool for 5 minutes. Use a butter knife to gently lift the brownies from the muffin tins (if they stick, carefully run the knife around the edge of each cup). Cool on the rack for another 10 minutes. Repeat with the second half of the batter and the remaining chips.

Note: These brownie cups freeze extremely well if you want to keep them on hand for your children’s after-school cravings or your midnight sweet tooth. With only 54 calories and less than 1 gram of fat each, you really can’t go wrong!

Reference:

A New Year - A New You!!

I do not mean to use overly used cliches...but this could be your year. 

I want you to take this personal...it is time to take control of your health!  Don't do it just to fit into a size 6 or you desire to look like Beyonce.  Do this because you are sick and tired of dealing with the complications of diabetes and high blood pressure.  Do this because you want more energy to live a full and abundant life.

You can do it!

Check out some our boot camp warriors in action!