TRANSFORMATION

Today is your lucky day!  We are holding a 6 WEEK TRANSFORMATION CONTEST! So much of the blogs will be focused on motivation for short term goal setting for this and if you read from across the country, challenge yourself with us!  This is a local challenge, so it requires your body being here to actually sign-up, but you will be challenged here as well!

For anyone wanting to participate locally, ask to be invited to the Facebook page 6 WEEK TRANSFORMATION CONTEST on either the Boot Camp Academy 101 page or my Debbie Johnson Crall page.

The cost is $120 for 6 weeks of unlimited camps. CURRENT CAMPERS ARE FREE! There will be 1 female and 1 male winner who will win an IPAD2!! The contest will start 10/3/11 and go to 11/14/11! Weigh ins and body fat will be done the week of 9/26/11. You must live in Wise County OR be willing to commute in for the workouts. Mon-Thur 5:30am, 7am & 8:30am. Each person will be assigned a team captain. We have the Red Team, White Team and Blue Team.  If you are not a current camper you'll need to register and you can do that at your first camp! just show up at Renshaw Park at 5:30am 7am or 8:30am and be ready to workout!

On the Horizon

Lovin' this cool weather!  Definitely makes a jog more likely!  We've got lots of incentives in the works at BCA101 so everyone stays tuned for updates on Facebook on the Bootcamp Academy 101 page, Body Sculpting and Weight Training page and personal page.  So much is changing to bring more BCA 101 to your fitness journey!

The new studio is the latest blessing and we are so excited to be hanging out a sign locally in Decatur!  Be looking for new classes this Fall and Winter.

The weekend is here, don't forget to check active.com for your local 5K's, it's definitely the season to start training.  Hope to see you on the trails!!

Just a little bit longer

If you are just getting started, be encouraged.  We all started somewhere, and everyone is on the road, going somewhere.  Don't let yourself compare.  When you come to the place where it no longer feels motivating or fun, know that it is part of the training.  If is was easy, everyone would be doing it.  When it gets hard, that is when you press in, cry out, beat your fists on the table and say "I WILL persevere, and am not the sum of this body of death and I WILL embrace this difficulty as part of my training!"

All of life has it's areas of discipline.  There is an order.  We can not trick chocolate into being chicken and our bodies do not miraculously forget calories at the end of the day.  Dig deep, who do you REALLY want to be.  Not just in the weight room, but in the circle of life.  Embrace this journey, be well and teach others.  Be well....and teach others.  And you thought you were just trying to lose a few pounds :)

Factoid

It takes twice as long to lose new muscle if you stop working out than it did to gain it. It’s relatively easy to build new muscle tissue and get your muscles in shape. This fact should be motivation to get off the couch and get moving!

Sugar, more on that, yeah

I stumbled upon this little visual aide and though it was worth a pass along since we are on the topic of sugar!  You can click on the different food groups and it gives you a visual of how much sugar is in them by using sugar cubes. While not all sugar is equal in the way it is metabolized, and fruit sugar is definitely more healthy that white sugar, it gives you an idea of the glycemic index and maybe some better choices in the different categories.

The weekend is here, and that seems to be a hot spot for "abandon thyself".  Remember, choices.  It's all about choices.  Give bad foods (and you know who you are) a "time out".  Healthy can also be yummy!!  But if it's too yummy, better spit it out...just sayin'.   That reminds me of those smoothie recipes I posted, anyone try one of those?  Let's get out the blender!  Have a great weekend y'all!!

“Just a teaspoon of sugar makes the medicine go down!”

We could take heed to this little ditty, especially when it comes to diet.  But take heart, it isn’t ALL bad, and there actually IS a science to our bodies and sugar does play a role.  Just not in the form of a donut hole!

After a workout your muscles are tired and depleted of their energy stores. At this stage, your body is in a catabolic or breaking down state of both muscle and fat.  Your body is breaking down muscles and fat for energy, because you've used up all your energy during your workout.

We know that sugar causes fat storage fast because it is a simple carbohydrate which digests very quickly. Excess sugar in the bloodstream is unhealthy so the body immediately stores it as fat. But after a workout, this rush can be a benefit.  Sugar causes increased blood sugar levels. Increasing your blood sugar levels will pump the excess sugar into your muscles, and since your muscles need all the sugar they can get, there will be no excess sugar to store as fat! It would actually be beneficial to cause an insulin spike post workout to pump your muscles full of the energy and nutrients which you've depleted during your workout.

How should this be done?  Consuming a mixture of high glycemic index sugar as well as protein causes a much greater insulin spike than ingesting sugar alone. And protein is vital yo post workout too.  I am not talking about a bar of chocolate.  Eating a couple of bananas or adding honey to your post workout shake will do your body good.

Another time when an insulin spike is beneficial to a bodybuilder is immediately after waking up. Your body has been without food for 8 hours while you were asleep, and - unless you had a good protein filled meal before sleep - has been burning muscle.  This would be a great time get an insulin spike to pump energy into your muscles and revive your system, because the body is in a similar state to the one it was in post workout.  Again, ingesting lost of protein, some sugar, and some slow digesting carbohydrates would be great in the morning.   Just a slight increase in insulin would be effective in the morning. This is because, although your body has bee fasting for 8 hours, it wasn't exercising or using muscle, so it needs significantly less energy.

The key to sugar is to use it at specific times in moderation. These times are post workout or in the morning.

BIG LOSER BOOT CAMP FORMING!

If not now, when?  Weight loss stats:

Weight loss may improve survival in those who have an obesity-related disease, especially type 2 diabetes.

A modest weight loss of 4.4 lb to 9.7 lb resulted in a significant lowering of blood pressure.

People with asthma who lost an average of 31.3 lb over 1 year showed improved lung function and overall health, and with weight loss, the number of severe asthma episodes (exacerbations) and oral corticosteroid courses were reduced.

People with type 2 diabetes who lost weight had lower blood sugar levels and were able to use less medicine to lower their blood sugar levels.

Sustained weight loss prevented new cases of type 2 diabetes in people who were obese.

People with obstructive sleep apnea who lost as little as 10% of their weight improved their sleep patterns and had less daytime sleepiness.

Starting October 3
BIG LOSER BOOT CAMP
LIMITED ENROLLMENT
Consultation
M  -  T  - TH
10am


If you are trying to lose a significant amount of weight call for a FREE CONSULTATION.  Enrollment for these classes are limited, so don’t “weight”!!