FAT BLAST MEAL PLAN

Don't you just love the way your stomach rounds out all your clothes? Do you feel like you have a butt in the back and in the front? Abs, Energy and Overall Wellness are all about what you eat. Certain foods you are eating in combination with other foods are actually making that fat grow and stick! There is a method to the madness believe it or not. Eating correctly is the secret to a lean body full of energy and vitality. People ask me all the time where my energy comes from. Well, it's Proper Food Combining! It's HOW and WHEN to consume your foods. It's all about The natural body cycles, and simple "food combining. This can be a very complicated idea if you don't have a clear road map to the kitchen. I have simplified this with a menu & grocery list with easy instructions on How and When to eat and I would like to share that with you! It's my "Fat Blast Meal Plan" Once you learn how to eat and with what, the pounds will melt off and you will have more energy than a 2 year old!! This roadmap is guaranteed to drop the belly fat with a 100% money back guarantee! Need proof it works? Look at me. This is how I eat, and I have more energy and lean muscle than most 20 year olds and I am on the back side of 50. I normally charge $175 for this custom meal plan, but for all current members of Boot Camp Academy 101 I have applied your 3 month tuition to the price for a $150 discount, so you only pay $25!! Custom meal plans like this sell other places for over $200 because IT WORKS!! And if you want a body with lean muscle it is worth every penny! No calories to count! No pills or supplements to buy! No shots! No starving? No gimmicks!  So, how much is a flat stomach and more energy worth to you? If you are ready for a lifetime change CLICK HERE and let's get started!! Why wait?

CAVEMAN CRAWL MUD RUN! MISSION ACCOMPLISHED!!!!

After months of training and alot of boot camps, the Caveman Crawl Mud Run has finally been accomplished! I have to say this was the most challenging one I've ever attempted! AND FUN!!! I will be posting pictures soon so stay tuned to my fb page for updates!! It was alot of fun running with some of my buddies. Typically, I'm doing these runs all by myself but this year a few campers decided to face this challenge with me!! WOO HOO!!! I know newbies are a bit apprehensive, but we're sticking together and I can feel the love! I hope to get 'em hooked!

PROTEIN SHAKE

click here for an AWESOME home made protein shake recipe!!!
You can substitute the soy for non fat milk. And, of course, you can use your favorite fruit!
MMMMmmmmmm!!!!

PERFORMANCE ISSUES??

Do you struggle with performance anxiety? Do you think "I just can't do it"? What are the crumbs in your path? Even the most motivated people need a little help; setting goals, accountability, journalling, food logs, re-evaluation, and reward systems. Joining a group activity is one of the best ways to get on this path. At Bootcamp Academy 101, we are a family. We cheer each other on, join one another in fitness challenges, play together and cry together! Be part of a team, and believe you can do it!

WHAT'S BUZZIN'

click here to see what's buzzin' at Boot Camp Academy 101 in Decatur!

DECATUR ROCK STARS

BLAST THE BELLY FAT!!

Click here to view an AWESOME video with 3 KILLER exercises that target that midsection!!!

YOUR BODY AT 25, 35, 45

In the battle to stay fit as we age, it's athletics versus genetics. Here's how to cheat. Hair: By age 55, at least 50 percent of men and women are about 50 percent gray. Fit fix: Sorry, only lifting a bottle of hair dye can help this one. Eyes: After age 45, at least 90 percent of men and women have trouble focusing at close range. Fit fix: Wear sunglasses outdoors; if you work at a computer, periodically look away and focus on something in the distance: massage closed eyes with a warm paper towel or washcloth. Heart: At age 25, the average man's maximum heart rate is approximately 193 beats per minute; a woman's, 195. Your maximum heart rate declines by about one beat per year. Max heart rate = 205 - 1/2 age (for men); 220 - age (for women). Fit fix: Regular aerobic exercise, three to five days a week for a minimum of 30 minutes, will help keep your heart healthy. Lungs: After age 25, the body's maximal oxygen consumption (the amount of oxygen it is able to absorb and use from each breath) decreases about 1 percent a year in sedentary individuals. Fit fix: Regular aerobic exercise and resistance training will help preserve—if not improve—your body's efficiency and endurance. Muscle: At 25, men start to lose six to seven lbs. of fat-free mass per decade; women, four to five lbs. per decade. At the same time, body fat increases by 2 to 3 percent for men, and 3.5 to 5 percent for women. Take the two together and you end up with a 5 percent decrease in men's and women's metabolism per decade. Fit fix: Watch your diet and boost your calorie burning through exercise, especially strength training. Flexibility: Men and women achieve peak range of motion in their mid- to late 20s. After that, flexibility drops due to joint and muscle degeneration and inactivity. Fit fix: Stretch for a minimum of five to 10 minutes at least two or three times a week. Bones: Most men and women attain peak bone mass somewhere between 25 and 35. After this point, women lose bone at a rate of 1 percent per year (men lose bone more slowly). Women typically lose up to 20 percent of their bone by age 65; men, 10 to 15 percent. Fit fix: Weight-bearing exercise and circuit weight training (along with adequate mineral intake) can increase bone strength and mass. FOLLOW ME FOR TIPS ON NUTRITION, EXERCISE AND MORE: http://www.facebook.com/bootcampacademy101?ref=tn_tnmn

TRIPLE BERRY SMOOTHIE
Ramp up your mornings or cool off postworkout with this flavonoid-rich Triple Berry Smoothie from Whole Food Recipes for Better Living (Vitamix® 2007). For best results, add the ingredients in the order listed. This sm...oothie contains broken raspberry seeds. Strain for smoothness.

1/2 cup (120 milliliters) water
1/4 cup (60 grams [g]) low-fat vanilla yogurt or soy yogurt
1/2 cup (75 g) frozen unsweetened strawberries
1/2 cup (80 g) frozen unsweetened blueberries
1/2 cup (100 g) frozen unsweetened raspberries

Place all ingredients into blender or Vitamix container in the order listed and secure lid.

Turn machine on and quickly increase speed to High (Vitamix users, start on Variable 1, increase to Variable 10 and quickly increase to High).

Blend for 90 seconds or until desired consistency is reached. Makes 1 serving.

Per Serving (1 cup): 110 calories (7% from fat, 11% from protein, 82% from carbohydrate); 3 g protein; 1 g total fat; 0 g saturated fat; 24 g carbohydrate; 5 g fiber; 16 g sugar; 87 milligrams (mg) calcium, 1 mg iron; 30 mg sodium; 141 International Units vitamin A; 42 mg vitamin C; 2 mg cholesterol.

WHY PERSONAL TRAINING

To achieve your fitness goals, a Personal Trainer will provide: *Knowledge *Motivation *Time Efficiency *Accurate Progression of Routine *Coaching *Safety *Commitment...... Who Needs Personal Training? *Beginning exercisers learn correct techniques and patterns with the guidance of a Personal Trainer *Intermediate exercisers often reach a plateau in their workouts and fitness levels *Your Personal Trainer will show you new training programs to help you advance to new fitness levels *Advanced exercisers use personal training to reach a specific goal. *Your Personal Trainer will provide you with the game plan for success. *Sport Specific and Post Rehab are other areas where a Personal Trainer can benefit either the athlete to excel in their chosen sport or help the regular client return to optimum health and activity. How much Personal Training do I need? Personal training frequency depends on you and your individual goals. Beginners and individuals looking for rapid results may want to schedule 2 to 4 sessions a week until a solid fitness base is developed. Others may get benefits from 1 to 2 weekly sessions as a basic maintenance routine. Your BCA101 personal trainer will make recommendations for customizing your desired fitness program. How much does Personal Training cost? The cost of your personal training depends on how many sessions you buy. You can purchase 8 sessions, 16 sessions or a package of 24 sessions at a discount.

LOOP HOLES OF FOOD LABELING

LOOPHOLES OF FOOD LABELING When your shopping in the grocery store, you may notice that food packages are always labeled with the latest buzz words. When the new food guide pyramid touted the importance of whole grains for example, suddenly words and logos for "whole grains" plastered the fronts of cereal boxes, crackers, breads and even cookies! Now with the media's attention on the harmful effects of trans fats, many food manufacturers are trying to draw your attention to the fact that their product is free of trans fats. No matter what the fad is—low-carb, fat-free, organic, or heart-healthy—manufacturers will try to lure you into buying their product. But, while food manufacturers can't lie to you about the nutrition and ingredients of their products, they can easily mislead you into thinking something is healthier than it really is.

Reading labelsl doesn’t require a degree in nutrition, but it does require that you look beyond the fancy claims on the front of the box. If you know how to read between the lines of the marketing spin, you too can know how to make the most nutritious choices without having to read the fine print.

By law, food labels must be truthful. But manufactures can pick and choose which facts to highlight and spin. As a consumer, your best option is to disregard the claims on the front of the package because, while they may be true, it may not tell you the whole story.

Here's a list of the most popular food package claims used by food manufacturers—and what they really mean for you and your health.

"Natural"
The word "natural" is not regulated by the FDA and therefore is very misleading. Sure "natural" brings to mind thoughts of fresh, minimally processed and healthy food, but it means nothing about a food's nutritional content, ingredients, safety, or health effects. Almost all packaged foods today are processed in some way. Natural potato chips may use real potatoes (instead of flakes), for example, but like regular potato chips, they are still a high-fat food choice with little nutritional content. Natural candy may be sweetened with cane juice (instead of white sugar), but it can still contribute to weight gain when eaten in excess.

"Made with Real Fruit" or "Contains Real Fruit Juice"
You see “made with real fruit” frequently on fruit snacks, fruity cookies and cereals, and fruit drinks. Since there is no law that requires how much real fruit has to be included in a food that uses this claim, the sugary treat could contain just one grape or one drop of orange juice to be accurate. However, a quick look at the ingredients list will show you what you need to know. When high fructose corn syrup and/or sugar are listed as the first ingredients, you know that the “real fruit” content of the product isn't significant. This is sugary junk food that is trying to masquerade as healthy—but now you know better!

"Whole Grains"
This is one of the most popular marketing claims of late, and the most confusing. Today we see "whole grain" logos on almost all grain products, including sugary breakfast cereals. The reality is that refined white flour—with just a touch of whole wheat added back in—can be listed as “whole grain.” A food manufacturer can use the term "whole grain" no matter how much whole wheat the product contains. What the various "whole grain" terms actually mean may surprise you:

• "Made with Whole Grains": All it needs is one tiny bit of whole grains to use this claim, which means nothing for your health.
• "Wheat flour" or "100 percent wheat": Again, this is a ploy that tries to fool consumers. You want to look for "whole wheat flour" or "100 percent whole wheat", not just the word "wheat."
• "Multigrain": This doesn't explain whether the grains are refined or whole, just that there is more than one type of grain. Multigrain has no proven health benefits, especially if all those grains are refined, and they probably are (unless the ingredients list proves otherwise).
• "Whole grain": This term is also misleading, because whole grains can contain various blends of grains that are refined. You want to avoid words like enriched and bleached on the ingredients label. You can only trust the term "100 percent whole grain" to be a healthy choice.
• "X Grams of Whole Grains": Don't let the grams of whole grains in a food confuse you. A food can claim that it's a "Good Source" of whole grains, but that does not mean it's high in fiber (it may have little to none).

When it comes to grain-based foods, you can't trust the words on the face of the package. Double-check and look at the ingredients list every time, looking for keywords like "whole wheat flour" to be first on the list. Additives like sugar and corn syrup shouldn't appear in the top of the ingredients list of a healthy food. If a food is high in whole grains, it'll have protein and fiber to boot. Be aware that manufacturers won't necessarily call their processed flours "refined" on the label. Anything that is listed as corn, rice, wheat, or oat flour IS processed and refined unless it specifically tells you that it is "whole".

"Fat Free"
"Fat-free" food labels may also tempt you to believe these are healthier food selections. Sometimes this can be helpful, like when choosing skim milk over higher fat varieties. But take the time to read labels. When a meat label boasts that it's 95% fat free, it sounds like a healthy choice since only 5 percent of it is fat. But fat contains a lot of calories, so check out the nutrition facts label for the actual number of calories and fat grams per serving.

An example of an unhelpful fat-free claim is a carton of 100% orange juice. Here, a fat-free claim isn’t helpful labeling, even though it is truthful. Oranges are naturally fat-free, so 100% orange juice always has and always will be fat-free, regardless of whether it is highlighted on the label or not.

"Zero Trans Fats"
Thanks to recent media attention, you probably know that trans fats are bad for your health. Experts recommend that people avoid trans fats, which are created when oils are hydrogenated during food processing. But you can't trust a product's claim of zero trans fats, nor can you trust the nutrition facts label on this one. Always read the ingredients list. If the words "partially hydrogenated" appear in it at all, then the food DOES contain trans fats. But thanks to labeling guidelines, any food that contains 0.5 grams or less of a nutrient can be listed as zero grams on the nutrition facts label.

This may seem insignificant, but it does add up. Think about a box of cookies. It says "zero trans fats" on the front of the box and on the nutrition facts label, but it lists "partially hydrogenated oils" in the ingredients list. This food can contain up to 0.5 grams of trans fats per serving, yet the labeling is legit. Over time, when you consume the 6, 10, or 20 servings of cookies in the box, you'll consume 3, 5, or 10 grams of trans fats. Since there is no safe level of trans fat consumption, this food is not good for your health.

Making Healthy Choices
Most of your food choices should come from whole, unprocessed sources: fresh meat, beans and legumes, real fruits and vegetables, calcium-rich foods like dairy, oats and other whole grains. Remember that you can't make nutritious food selections based solely on the marketing phrases on the front of a package. These buzz words are meant to catch your attention and are put there by marketing gurus so that you'll buy their product. Once you've looked at the package, ask yourself, "Does this food company have my health in mind?" The more processed a food is, the less reliable the claims on its package become.
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CELLULITE MYTHS AND TRUTHS

Cellulite Myths and Truths

If you've ever looked in the mirror and despaired about the lumps and bumps on your thighs and rear, take heart--you're in good company. Whether you have a little cellulite or a lot, let's separate the myths from the facts so that you don't waste your money, but do look your best!
Take this test to get the scoop, the whole scoop, and nothing but the scoop on cellulite myths and truths.