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MyLeanBody Boot Camp Newsletter
In This Issue
Chili Chicken and Basil
Saturday Workout
Quote of the Week

Greetings!        

Happy Thanksgiving!  It is amazing that it is already that time of year...We have so many things to be thankful for.  We have our families - I don't know what I would do without the love and support that mine has given me over the past few months.  We have our health.  We have the ability to workout and choose the foods that we put into our bodies. 

 

I know I am thankful for the beautiful weather that we have had this far into November.  I am thankful for my body and my will power and my motivation to keep going.  I am so thankful that I won my competition!  :)  This week, is a great time to think about what we are thankful for.  We will have a gratitute board up each day so that we can post what we are thankful for.  Think about all the blessings that you have in your life.

 

Congratulations to the class contest winners.  Susan lost 17 pounds during the competition which represents just over 7% of her body weight!  Great job Susan.  She has not missed class since she started boot camp, and she has really made big changes in her diet.  I have seen her food journals and they are perfect.  She has made a HUGE effort to do everything that I have asked of her.  She is more proof that is works!  Do what I say and you will lose the unwanted body fat!  :)

 

Carmen lost 12 pounds during the competition which represents almost 8% of her body weight!  She works so hard in class, and is motivated to keep going.  Carmen started boot camp in the summer and since then she has lost 18 pounds, but more importantly, she has lost over 50 since last November!  Amazing changes are happening! 

 

Caitlin won the honorable mention award for the competition.  She is another one who has been very consistent since she started.  She is proving that you don't have to lose weight to change your body!  She has sent me a food journal since day one and has made every single change that I asked of her.  Caitlin has shrunk her waist since she started, is getting so strong, and has amazing energy with her diet changes. 

 

If you haven't heard yet, I won my competition as well (WOO HOO!!!).  I went up against some pretty tough competition last weekend.  There were over 30 women competing for the top spot, and I won it!  I am so proud of myself, and so thankful that I have the ability and the drive to push my body to the limits!  It is amazing what we can do when we set our minds on a goal!  I still don't have any picture to post, but I promise I will post them just as soon as I get them!  I am more excited than you to see them!  :)  I did post a short video on the blog so you can see how I looked at my show.  http://myleanbodybootcamp.blogspot.com/ 

 

I want to thank all of you the hard work both in class and outside of it.  I know that it is not easy to resist temptation on a daily basis.  I know that the workouts are hard.  But you all show me every single day that you are not giving up.  Keep your goals in your head every day!  Make conscious decisions - every one will either take you closer or farther away from your goals.  You get to decide.

 

Read below for my best tips for maintaining and even losing fat over the holidays.  The Holiday No Gain Competition starts next week.  We will weigh in next week to find out the weight to maintain, and it will be our goal not to gain any weight over the holidays.  By staying consistent with your exercise and preparing yourself for the holiday festivities, some of you will lose weight this holiday season. 

 

The average American gains between 7 and 10 pounds from Thanksgiving to the New Year.  This will NOT be us.  We are going to be different this year and we are going to stay healthy and continue getting more fit.  We can be the only ones who come out of the holidays still in our skinny jeans.  :) 


 

Love, Emily

Italian Chili 

 

I love a bowl of chili on a fall day.  I think that I will be making this recipe today.  I hope that it is as delicious as it sounds.  I love the way chili smells as it is cooking, I love the warm feeling that it gives you as you eat it.  It really reminds me of home.  Sprinkle it with a bit of cheese and put a dollop of Greek yogurt on top instead of sour cream.  YUM!! 

  

Ingredients

 

  • 2 pounds ground beef at least 95% lean (if you want it more spicy and more Italian-y, try a pound of ground beef and a pound of Italian sausage!)
  • 1 jar tomato sauce (get one that doesn't have sugar or soybean oil or any other gross ingredients) or a couple cans of diced tomatoes
  • 2 onions, diced
  • bunch of mushrooms - fresh is good, but canned will work
  • butter - about 2 Tbsp
  • EVOO - about 2 Tbsp
  • onion powder
  • garlic powder or minced garlic
  • sea salt
  • chili powder
  • oregano
  • basil
  • Worcestershire sauce
  1. In a deep pan, start the beef browning over medium to medium-high heat.
  2. In a separate pan, melt the butter with the EVOO over medium-high heat, then add the onions to let them start to cook.
  3. Back to the beef: Sprinkle in onion powder, garlic, sea salt, lots of chili powder, oregano, and basil. Smell it and see if it smells like it needs something, like probably more chili powder. Add more of what you feel it needs.
  4. Keep cooking the onions. Stir them a bit. You can add a bit of salt if you want.
  5. Once the beef has browned, add tomato sauce or the tomatoes. You don't want it too wet, but some liquid will evaporate so don't worry if it's a little bit runny at first. Stir well. Smell and/or taste once it's heated through, and add more seasonings to your liking.
  6. When the onions are translucent and smell amazing, add the mushrooms to that pan.
  7. Once the beef mixture reduces a bit (isn't quite as runny), turn the heat down to low, but leave it uncovered so it can continue to thicken.
  8. When the mushrooms are cooked, dump the onion/mushroom mixture into the pan with the beef.
  9. Add a splash of Worcestershire sauce and stir well.
  10. Taste it again and see if it needs anything. Tweak the spices if you want. Then turn to low and let simmer, covered, until the rest of your dinner is ready to serve.
  11. Put it in bowls, and top with cheddar, provolone, or mozzarella cheese.

 


 

Holiday Survival Guide
  
I know that most of you will be going to or hosting holiday parties over the next few weeks.  Here are a few things to think about before you go so that you don't go overboard and ruin your hard work!

1.  Do not go to a party hungry!!!  Eat a healthy meal or snack before you go.  Be sure to include protein and a veggie.  You do not need to eat a full meal and be stuffed, but be sure that you are not hungry when you walk into the party.  Eating a healthy meal before will ensure that you are focused on being healthy.  At the very least, drink a protein shake before.  Whey protein, when consumed before a meal, has been shown to reduce the number of calories consumed and lower the spike in blood sugar experienced when eating not so healthy foods.

2.  When you arrive, do not walk over to the food.  You should not be hungry, you just ate, so talk to your friends and mingle a bit, and then survey the buffet table.  Do not pick up anything on the first trip by, rather assess what looks the best, and decide what you really want to eat.  Also note the snacks that look healthy. 

3.  When you fill your plate, eat mostly the healthy stuff and a small amount of the not-so-healthy stuff.  Only eat what tastes really good.  If something is not good, don't finish it.  There is no reason to waste the calories. 

4.  Be sure to pay attention to what you are eating all night.  Don't get stuck mindlessly eating the party mix while you are talking.  That could easily add up to 400 calories per cup. 

5.  Have fun and do not feel guilty about the small treats that you allowed yourself.  Be sure to taste and ENJOY those treats.  Keep you goals in the front of you mind, and decide whether or not eating another cookie is worth it.

You are doing a GREAT job working out and getting into shape.  Remember your goals and the fact that nothing tastes as good as being fit (and fitting into your skinny jeans) feels!  I am so proud of you; you can continue to reach your goals even over the holidays.  KEEP UP THE HARD WORK!! 

Quotes of the Week

The difference between the impossible and the possible lies in a person's determination.
Tommy Lasorda

They can because they think they can.
Virgil

I'm a great believer in luck, and I find the harder I work, the more I have of it.
Thomas Jefferson

If you can imagine it, you can achieve it; if you can dream it, you can become it.
William Arthur Ward
Holiday Schedule
 It is hard to believe that it is time to start talking about the holidays, but they are coming up quickly.  I will have as many boot camp classes as possible over the holidays.   We will not be meeting on Thanksgiving or the day after (November 25 or 26).  I will be having classes at 5:15 and at 6 AM Monday, Tuesday, and Wednesday of next week.  Please try to make it to an extra class to make up for missing on Thursday or Friday. 
  
We will also take Christmas Eve (Friday, December 24) off from classes.  We will be meeting on New Year's Eve for one last 2010 workout...  :)


Thank you!  Have a fantastic weekend.  
  Love, Emily

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