MyLeanBody Boot Camp Newsletter
My Motivation June 26, 2010 
In This Issue
Class Competition
Our Picnic
Shrimp and Cucumber Salad with Feta
Saturday Workout
There will not be a Saturday workout this week because of the holiday.  I have some family functions that I have to attend, so I will not be available.  I am planning on having one the following Saturday, July 10.  Then the competition is on the 17th, so I will be busy again.  I know how much you love the workouts...  :)
Greetings!
 
First of all, if you were at the workout this morning, thank you so much for your hard work.  Every Saturday, it seems like we go farther and farther in the same amount of time. 
 
Every single one of you are amazing.  I am constantly impressed by you.  Thank you for showing me how dedicated you are to getting healthy and reaching your goals.  You are helping me every day get through every one of my workouts.  It is tough to make the body change.  Sometimes you (I) don't want to do it.  I understand that.  I ask myself if it is worth all of this.  The answer is YES.  
 
I thought about you running on the trail today while I was doing my sprints on the treadmill.  I was Maritza, and when it was my turn, I dug in and told myself I could do it.  I saw Rachel's back muscles working and I pumped my arms more.  I thought about Kiki and Nicole, and I kicked my heels up and went a little faster.  I ran faster and did more sprints today because in my head I was with each one of you.  Thank you for helping me.  Thank you for being my motivation.  I need you all so much in these last few weeks before the competition.  Show me how much you want it, so I can use that during my training. 
 
I know it is hard.  I glare at Chris more than you glare at me in class.  He takes it and he still loves me.  Just like I still love every single one of you.  Especially when we get to big arm circle time and you all start smiling again.  Ladies, we are doing it.  We are changing our bodies and our lives.  We will never be the same again.  You have forever made me a better person, a stronger woman, and soon to be a figure competitor. 
 
Thank you so much for everything that you have done for me.  I want to do the same for you.  Anything that you need, I am here for you!  THANK YOU.   

:) Emily
 
Our Class Competition 
We are going to weigh again on Monday...can you belive that two weeks have passed since the last time?  The results that you are getting for this class competition are really amazing!  I am impressed EVERY  time you step on the scale.  For percentage of weight loss, Krissy is in the lead.  She has lost 5.56%.  Second and third places are very close behind, so it is anyone's competition to win.  Julia is at 5.52% and Stacey is at 5.38%.  One or two pounds will make or break that top spot.  Keep working hard.  Keep pushing yourselves. 
 
Krissy and Stacey are both getting closer and closer to the big 50 pound mark since they have started with me!  How amazing is that.  Think about the 5 pounds of fat that I have...they are both close to losing 10 of those!  That is really incredible.  Keep up the hard work. 
 
Do me a favor and congratulate them and cheer them on.  Let's hit 50 pounds!!  What an accomplishment!  Way to go ladies.  Be proud of all of the hard work that it took to get there!  :) 
 
I have also seen some really REALLY great changes in food journals.  Sarah B. has made some amazing changes.  I cannot wait to see what the scale says on Monday!  Nicole is really working to get her veggies in - I know she's doing it because Chris just reported all she had in her cart today at Sam's were fruits and veggies...yes...when we run into you at the store, we are going to check your cart...  :)  Jessica is making the change, and her body is changing because of it.  Sarah is in size 6's, and Autumn is down to SINGLE DIGITS!!  Ciarra is "shopping" in her closet and wearing clothes that she has not been in for two years and finding more each day!   
 
Ladies, your accomplishments are my accomplishments.  I want to celebrate every single one with you!  I want you to be proud of what you are doing for yourself.  I want you to feel strong, amazing, beautiful, and PROUD.  Stand up tall and smile at the world.  You are a healthy fit woman, who is taking care of herself, so that she can take care of everything else better.  Keep it up.  Do it for YOU. 
Competition Picnic 
I am really sorry, but I am going to have to change the date of the class competition picnic.  It is now going to be moved one week forward.  It is Chris' fault - yes, I am going to blame him - he ended up being scheduled to take a certification class for work both the 30th and 31st weekend and the 6th and 7th.  I want to get the prizes out as soon after the competition as possible, so we will picnic on Sunday, July 25th.  Please mark your calendars.  I will not change it again...  :)  We will meet in the afternoon.  I know it will be a beautiful day and we will have a blast.  Please plan on bringing your families and a (healthy) dish to share. 
 
I am so excited to be able to relax and have a fun day getting to know you all better.  You have become such a big part of my life, that I want to get to know you all better!  :)  I really hope that you can make it. 
 
Shrimp and Cucumber Salad with Feta
This Greek salad is a great source of vitamin K and omega-3s
Maureen Callahan, R.D.

This salad looks really great.  If I were making it, I would leave out the bulgur...or significantly reduce the amount in each bowl.  This will save quite a few calories, and get you more protein and veggies...my two favorite food groups.  :)  I would probably sub the feta for goat cheese as well, just because I like goat cheese more.  I hope that you enjoy this one.   

2/3 c medium-grind bulgur (next to the rice in most supermarkets)
1 2/3 c water
1/3 c fresh lemon juice
12 oz precooked peeled or thawed frozen shrimp, coarsely chopped
3/8 tsp black pepper
1 c diced cucumber
1 pint grape tomatoes
1/2 c chopped red onion
1/2 c chopped parsley
2 Tbsp olive oil
1/2 c (2 oz) crumbled feta cheese
1/4 tsp salt

1. In a saucepan, combine bulgur, water, and 2 tablespoons lemon juice; bring to a boil. Cover and simmer until tender, about 15 minutes. Drain and let cool.
2. Place shrimp in large serving bowl. Sprinkle with 2 tablespoons lemon juice and 1/8 teaspoon pepper. Let stand for 5 minutes.
3. Stir in cucumber, tomatoes, onion, parsley, oil, and cheese. Add salt, remaining lemon juice, and remaining 1/4 teaspoon pepper and toss.
4. Stir in cooled bulgur. Divide evenly into four salad bowls.

Makes four servings. Per serving: 301 calories, 12 g fat (3.5 g saturated), 513 mg sodium, 27 g carbs, 6 g fiber, 24 g protein
 
Some of you have asked for an at home workout for your days off or for when you are travelling.  I really appreciate the dedication and motivation that you have to workout on your own.  Keep it up!
 
Workout
 
Do each exercise for 30 seconds or shoot for about 10 reps.
 
Squats - if you have hand weights at home, do thrusters (keep the weights at your shoulders and press them straight up)
Push-ups 
High Knees 
Rest for 30 seconds.  Repeat 2-3 times.
 
Sumo Squats
Pushups
Fast Jumping Jacks 
Rest for 30 seconds.  Repeat 2-3 times.
 
Wall sits - at least 30 sec, but work up to 60.
Alternating forward lunges - 10-15 on each leg
Rest 30 sec.  Repeat 2-3 times.
 
Hip Extension
Plank (hold as long as you possibly can and then try to go for longer each time)
High Knees
Rest for 30 seconds.  Repeat 2-3 times.
 
Intervals
 
If you only have 10-15 minutes to devote to your exercise, do intervals.  Work hard for 30 seconds, then rest for 30 seconds.  You can do intervals with high knees, jump rope, sprinting in place, thrusters or fast body weight squats, or push-ups.  Make sure that the work 30 seconds is fast and hard enough to get your heart rate up.  You should be out of breath, and not able to talk to anyone.  This is something that you can easily do each morning of your vacation.  Wake up 15 minutes earlier than your family and get your metabolism revving.  This will set you up for a great day...and it is only 15 minutes. 
 
Interval training has been shown to be very effective, so even though you are only working for 10-15 minutes, you are going to burn more calories all day long.  You don't have to do the same exercise for the whole 15 minutes either.  You can switch it up.
 
Have fun!  Get sweaty!  Push yourself!
 
A Few Things...
 
Gymnastics, Etc. is offering day camps now through the summer.  They run from 8am-4pm each day with an option of an early drop off and late pick up.  The cost is $35/day or $150 for the whole week.  Call the front desk at (309) 663-8413 for more information and to get signed up. 
 
Here is a very yummy sounding way to make our lean burgers juicer and even more delicious this summer.  Mix unsweetened chopped tart cherries (fresh, frozen, or canned) into ground beef.  This is a tasty way to reduce the amount of meat (and thus fat, calories) in each burger. Also, if you're cooking on a grill, adding cherries means fewer carcinogens will form during grilling.  The cherries help keep them juicy.
 
If any of you are looking for child care this fall keep Katie Mavros in mind.  She has been watching children before and after school in her home for three years.  She lives near Epiphany and Coleen Hoos.  If anyone is interested, let me know and I will get you her info, or talk to Katie in class.    
 
 
 
The referral thank you lunch will be on Tuesday, July 20 th this month.  Please understand that I will not be able to eat lunch out until after the competition.  Even though I check the nutrition facts on the website before I go out the door to any restaurant, I really don't know for sure what is in my food if I don't cook it...I appreciate your understanding.  Those of you who have referred people for the month of June will get a late lunch!  Sorry, and I know myself with temptations so I would not like to put myself in that position...  :)
 
The nutrition class for July will be on Thursday, July 22.  I do not have the topic set in stone, so if anyone has any ideas or pressing nutrition issues that you would like to have addressed, please send them in!  I would love to hear your thoughts. 
 
  
Thank you again for all of your hard work!  Have a great evening and rest of your weekend.  Don't forget, we will be weighing bright and early Monday or Tuesday.  
 
XOXO,  Emily