There's a Movie Star in All of US

Lights, camera, ACTION!  Picture your best self.  She's in there somewhere, waiting to be discovered!

VISION

DISCIPLINE is an act that when implemented in one area, will tend to translate into other areas of your life as well.  The benefit of discipline is exponential.

WHY you are embarking on a goal determines your commitment.  It will order your steps and keep you on track, even when you fall off.  Write it down and keep it in mind.

TAKE YOUR THOUGHTS CAPTIVE - The apostle Paul wrote "Whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable - if anything is excellent or praiseworthy - think about such things."

PLAN for derailment.  Know in advance how you will handle events, illness, vacations etc.  This way you will not have them sneak up on you and feel as though you have failed.  This can lead to self-destructive behavior.

John P. Hussman, PhD

Don't Be A Flabby Abby!

ABDOMINAL EXERCISES
Abs are defined as three main muscles. They are called: internal oblique, external oblique and rectus abdominus.
You don’t have to be relegated to endless sit ups and crunches.  Not sure how to get in a good ab routine?  Add these to the round up.
Plank Pose  Start in an upper push-up position. Your hands are directly under you shoulders and your feet are together. Keep your back as flat as possible. Your head and neck are in line with your spine (you should be looking at the ground).  Go For It- Stay in this position as long as possible. Just count those seconds!

Tips and Techniques
– Remember to breathe!
– Pull your belly button into your spine.
– If you feel this ab exercise in your lower back, lift your derriere up into the air a bit.
– When you cannot hold on for another second, come down to all fours (hands and knees). Then recline back so you   are sitting on your heels. Then bend from your hips so that your head is resting on the ground. This is a called Child’s Pose.
– This ab exercise works the inner most ab muscle called your transverse abdominus. That muscle is responsible for holding in our stomach (giving the appearance of a flat stomach), and supporting our spine.
Leg Lowering  Begin by laying on your back. Place your hands wherever they are comfortable. Lift your legs straight into the air.  Go For It- Very slowly begin to lower your legs so that they are almost touching the ground. Pause for one second and begin to lift back to start.
Tips and Techniques:
– Inhale as you lower your legs to the ground. Exhale as you lift them back to the sky.
– Pull your belly button into your spine.
– If you feel you need some lower back support, place your hands in the small of your lower back.
– You should feel this ab exercise in your lower abs.
Reverse Crunch  Begin by laying on your back. Place your hands wherever they are comfortable. Bend your knees and bring your feet off the floor. Push the small of your lower back into the ground.  Go For It- Lift your bottom off the floor by bringing your knees back towards your chest. Once they reach your chest, go back to the starting position in a controlled manor.
Tips and Techniques:
– Exhale as your lift knees back towards chest. Inhale as you lower back to start.
– Pull your belly button into your spine.
– Try to only use your lower abs to lift your bottom off the floor. Using momentum or your arms is not going to give you the stomach results you are looking for.
– You should feel this ab exercise in your lower abs. 



Bicycle  Begin by laying on your back. Place your hands wherever they are comfortable. Bend your knees to a 90 degree angle.  Go For It- Very slowly straighten your right leg up to the sky and lower it almost to the ground. Bring it back to start. Now slowly take your left leg straight up and slowly lower it to the floor. Take it back in to start.
Tips and Techniques:

– Inhale and Exhale as you feel most comfortable. Just breathe in this ab exercise.
– Pull your belly button into your spine.
– If you feel you need some lower back support, place your hands in the small of your lower back.
– You should feel this ab exercise in your lower abs.
– It is extremely important to do this exercise slow and controlled. Many people move through it faster than the speed of light. If you want results, go slow and controlled.
– Only take the right leg up, down, and back in. The left leg stays bent in a 90 degree position. Then do your left leg. Take it up, down, and back in as your right leg stays in place.

GET YOUR OATS ON!

A bowl of oatmeal is great way to get your day started.  There are many benefits to oats, including the fact that is is gluten-free.  Soaking your oats overnight can also make them easier to digest.  Soak 1C oats to 1C water and 1T plain yogurt and let sit on counter overnight.  When this is done you will only need to heat them, so it also makes for quicker preparation for a hot cereal. Make a large batch to keep over a few days.  This method can also be used when baking with oats.  Nutritional Facts - 1 cup of oats (whole grain, cooked) contains: Cal/147, Fat/2.3 g, Carbs/25.3 g, Protein/6 g, Fiber/3.98 g

BENEFITS - good source of high quality plant based protein, vitamin E, zinc, selenium, copper, iron, manganese, and magnesium, as well as a high fiber content when the whole grain is consumed with the oat bran

Ways to Include More Oat in Your Diet:
Serve hot with fruit, nut, dairy or almond milk
Add oat flour or whole oats to your baked goods
Oat bran into your cookies, muffins and cereal adds fiber
Try coarsely grinding oats in a blender or coffee grinder in place of bread crumbs in your favorite recipes including poultry and meatloaf

Basic Oatmeal Pancake

Ingredients:
1 egg
1/2 cup rolled oats
1/2 teaspoon vanilla
1/2 teaspoon spice such as cinnamon, apple pie, pumpkin pie, nutmeg
1 Tablespoon natural peanut butter, almond butter (for added protein) or fresh fruit
1 teaspoon maple syrup

Directions
Heat small pan or griddle over medium high heat.
Beat the eggs, oats, vanilla, and spice
Pour into prepared pan.  Cook for 2-3 minutes then flip and cook for 2 minutes more.
Serve with peanut butter or almond butter and maple syrup.

Be part of a team!

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!

Roasted Vegetables

Produce stands are planting their crops, and before you know it we'll have the harvest.  Keep a shaker of herbs around for this oven roasted vegetable recipe from The Eat Clean Diet Cookbook, by Tosca Reno.
2 large spanish or sweet onions, chunks
4 large carrots, chunks
2 peeled turnips, chunks
1/2 lb.Brussels sprouts (so good roasted!)
6 small beets, peeled
8-10 small potatoes (not Russett or Idaho)
4 T Extra Virgin Olive Oil
1 tsp. dried rosemary
4 minced garlic gloves
1T fresh marjoram 
Sea Salt & ground black pepper
Preheat oven to 375 degrees.  Peel all veggies, quarter potatoes.  Toss all vegetables in oil and herbs. Arrange on large roasting pan coated with cooking spray.  Cover with foil and bake 35 minutes.
Uncover, turn vegetables with a large spoon.  Add S/P and roast at 425 degrees for another 25-30 minutes.  
6 Servings - 371 calories/9 g Protein/10 g Fiber per serving

Chant "I don't know what you've been told"!

Does the word Boot Camp scare you? Do you envision GI Jane workouts that are only for the elite? Check out this video, these are some exercises you will see during a typical hour boot camp. You can do it at any fitness level. Other campers will inspire you and cheer you on to your fitness goals!