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MyLeanBody Boot Camp Newsletter
In This Issue
Saturday Workout!
Garlicky Broiled Salmon and Tomatoes
Quote of the Week
Greetings!   

Life is amazing!  I am feeling amazing today.  I had a wonderful workout.  I pushed myself so hard.  I went up on all of my weights and was dripping with sweat!  Thank you for pushing yourself all week long so I could think about you and have my best workout of the week!  It was leg day, which is usually the hardest and most dreaded workout, but it was truly amazing.  I am so grateful that I get to workout and push myself every day in the gym.  There are so many people out there who would love to be athletes like us.  They would love to be able to push themselves to the limit and still strive for more.  Think about someone who is not a fortunate as you are when you are in the middle of your tenth set of pushups and be glad that you have arms to push yourself with.  Be amazed that you have done 100 pushups and that tomorrow you will be able to try for more!  :) 
 
Thank you so much to those of you who ran the Evergreen 5K yesterday.  You ladies did amazing.  It was a beautiful morning and an excellent run!  Krissy got a personal best and was awarded a medal for coming in third in her age group!  Way to go Krissy.  Ladies, there really is nothing that we cannot do if we set our mind to it!  Sarah reminded me of that yesterday morning on the way to the race.  I said, I am not sure if I can run it in 21 minutes (that was the goal (Coach) Chris set for me since that was going to be my workout for the day.  And Sarah reminded me that if I say that I can't do it, I won't ever be able to.  She was SO right...and who does she sound like?  :)  I told her she was right.  I set my mind to running as fast as I could.  The girls in the car told me that I could do it and to go for it. 
 
I did not quite make my goal, but I did run it in 22:30 which is the fastest 5K I have ever run in my life.  My first mile was 6:57 - I don't think that I have ever ran a mile under 7 minutes before in my life either!  I was the fourth woman to cross the finish line and I came in first in my age group!  Thank you Chris for setting a goal for me that I never in my whole life would have ever thought I could do.  Thank you ladies for telling me that I can do it and to go for it.  I may not have ran that race in 21 minutes, but I am sure proud of my 22:30!  Who would have ever thought that weight lifting/boot camp style workouts, and no distance running would get you ready to run the fastest race of your life.  It is called carryover training, and ladies, it works!
 
We had some other examples of carry over trainers yesterday as well.  Three or four of us had never run 5K's before.  Well, we all finished.  We all did it!  Those nerves that we felt before the race started was adrenaline, and it helped us!  Everyone did a fantastic job!  I am so proud of TEAM BLAUDOW!!  Ladies we are showing ourselves, our families, our world that WE CAN DO ANYTHING WE SET OUR MIND TO! 
 
Thank you for reminding me.  Thank you for pushing yourself.  Thank you for having the desire to go get your goals.  Think about how far you have come.  Think about how much you have achieved.  Think about how healthy you are.  You are transforming your lives.  I am so thankful to have you in my life to push me to do the extra set or go for one more minute.  I know in my heart that my workouts would not be as intense if I did not get to watch you push it to the limit! 
 
Keep pushing!  You are amazing!   
 
Emily
Saturday Workout 
 
The Saturday workout will be back on as usual this Saturday, August 21.  We will meet at 8 AM at the track at IWU.  Hopefully we will have some relief from the humidity by next week!  It is a great workout!  I would love to have everybody join us!!  :)
Garlicky Broiled Salmon and Tomatoes 
 
Ingredients
4 6-ounce pieces skinless salmon fillet
4 medium tomatoes, halved
1/2 teaspoon paprika
2 tablespoons olive oil
Kosher salt and black pepper
8 sprigs fresh thyme
4 cloves garlic, sliced
Directions
1.     Heat broiler. Place the salmon and tomatoes, cut-side up, in a broilerproof roasting pan or on a rimmed baking sheet.
2.     Sprinkle the salmon with the paprika. Drizzle the salmon and tomatoes with the oil and season with ¾ teaspoon salt and ¼ teaspoon pepper. Scatter the thyme and garlic over the top.
3.     Broil until the salmon is opaque throughout and the tomatoes are tender, 8 to 10 minutes.

Emily's note:  When you are buying salmon please ONLY purchase wild caught Pacific Salmon.  It is worth the extra expense.  If you are buying salmon that has been farm raised, it does not have ANY of the health benefits for which you are eating salmon.  Not only does it have higher Omega-6 fats (which are NOT the ones you want because they cause inflammation in the body) but it also does not naturally have that beautiful salmon color you see in the flesh.  Read the small print on the package - "artificial colorings added" - the farmer gets to pick the color that he wants his salmon to be.  Farm raised salmon do not naturally have pink flesh, it is white.  The flesh's pink color comes from astaxanthin, a nutrient that salmon eat when they feed on other marine organisms, such as krill and small shrimp.  When salmon are farm raised, they are fed CORN!! 

Also, when you are eating out, if the menu does not specifically say "Wild-Caught Salmon" you can assume that it is farm raised and not order it. 
Quote of the Week
 
 "Whatever you focus on you create more of.  Whatever you believe, think and speak about yourself you create as your experience.  Whatever you flow emotional energy to you manifest in abundance."  ~Carol Tuttle 
 
 
This is why I tell you to stop pulling on your stomachs when you tell me where you want to lose fat.  Tell yourself that you are easily losing belly fat and your stomach is flat and beautiful.  Imagine that is it looks exactly how you want it to look.  Focus on that fat, and it will be there forever!
 
I reminded myself of this as well just the other day.  We all have our issues!!  :)
The Nutrition Class is scheduled for Thursday, August 19th at 6 PM.  We will meet at Brook Ridge Park in the pavilion.  We will talk about grains and fats - why you need one and you don't need the other...
 
Please bring your questions.  The class will last about an hour.
 
Thanks and have a great afternoon!  Love, Emily