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MyLeanBody Boot Camp Newsletter
In This Issue
Nutrition 101 Class
Thanksgiving Day Feast
Holiday Workout
Quotes of the Week

 




Greetings!  

 

It is Thanksgiving already!  Where did this year go?  I am amazed at how quickly each year seems to go by. 

 

I love Thanksgiving.  It is one of my favorite holidays.  I love spending the day with my family.  We cook together, we catch up, we play with my niece and nephew.  It is a great time to get together and remember the important things in life. 

 

We are so blessed to be here.  We are so blessed to have our families and our friends.  We have beautiful homes, we have loving relationships that make us feel amazing, we have jobs, transportation, computers, food, clothes, and the list goes on and on.  Think about everything that you are blessed with this weekend, and remind your families to do the same.  Sometimes we spend too much time thinking about what we want, and far too little enjoying everything that we already have.

 

Another blessing that we have is the ability to take care of our bodies and our health.  Working out every day is so important.  I was just talking to a woman this morning who, with so much passion, was talking about why more people don't exercise.  We all know that we need to, we all know that it is good for us, so why don't more of us do it? 

 

Exercise is linked with so many great things from reducing your chances of getting pretty much every disease, to lowered stress levels, better sleep, and feeling more positive, just to name a few.  And it does not have to take long.  Each of you are getting it done in 45 minutes before most other people have rolled out of bed.  You are so lucky that you get to take care of yourself.  You make the choice every morning to get up instead of rolling back over!  For that, I thank you.  I know my day goes better after I get to the gym, and I have heard so many of you say that yours does too.

 

You are strong.  You are healthy and fit.  You are an amazing woman.  You deserve to feel great and to be confident.  Start today, be proud of who you are and what you are working toward.  Smile at yourself in the mirror and begin seeing yourself as the person who you really want to be.  You can do it, the only thing that is stopping you, is you!

 

See below for a great Thanksgiving LONG weekend workout.  This is the time to continue to focus on your goals and keep moving forward.  Every choice that you make will either bring you closer to your goals or it will set you back.  Make sure you come out of this holiday closer.  We will have our second weigh day the 1st and 2nd of December.  In order to be in the drawing and eligible for one of the fabulous prizes, be sure that you maintain!  I am going to do it, and I believe 100% that each one of you will as well. 

 

Remember, that we will only be having boot camp this week until Wednesday.  We will be off for Thanksgiving and on Friday. 

 

Happy Turkey Day!  I am so very thankful for you.  Keep up your hard work.

 

Love, Emily

 

Be sure to follow the boot camp blog!  There are some new recipes, pictures, and interesting stuff up there!  Check it out.  http://myleanbodybootcamp.blogspot.com/

 

P.S.  The MyLeanBody Boot Camp T-shirts are now available online.  Please visit:  http://354281.spreadshirt.com/ to see them and order your favorite! 


P.S.S If you have not joined the MyLeanBody Boot Camp on Facebook yet, please do so.  Julia and Heidi were so kind to create it for me.  :)

 

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Nutrition 101 Class

 

Diet is the most important factor in getting the results that you want and in overall health.  We really are what we eat!  I will be having an intro nutrition class on Monday, December 12 at 6 PM. 

 

Everyone is welcome to attend, but if you are new to boot camp and you are ready to eat in a way that will support all of your hard work, come to this class.  If you are struggling and need help getting back on track, I am here for you.  Learn the nutrition info that will make your body the healthiest it can be.

 

The class will be held in my studio.  It is located in the back of Station 710 Salon, 710 McGregor.  Please RSVP to let me know if you will be attending. 

Thanksgiving Day Feast!

 

My Mom is making the Turkey...turkey is a great source of protein.  Be sure to get a full serving of Turkey on Thursday.  It will help fill you up and it will help keep your blood sugar levels in check!

 

I am making the Cauli Mash in place of the Mashed Potatoes this year.  Cut up and steam a head of cauliflower until it is very tender, about 20 minutes.  Let it cool slightly away from the steam so that some of the moisture will evaporate.  Transfer to a food processor or a blender and puree until smooth and whipped.  I love it with just salt and pepper, but you can also top it with a dollop of plain 2% Greek yogurt or a little bit of butter.  It is delicious!

 

Grandma is making the homemade noodles in gravy, so I really cannot mess with that recipe...  :)  She is 92 and she is more stubborn than I am, so I know that I am not going to make any changes with that one.  I will have some, but just a little, and when I put it on top of the cauli mash, it is not quite as bad.

 

Sauteed Brussels Sprouts made by Aunt Susan.  Chop the Brussels sprouts into quarters.  Saute them in a tablespoon of olive oil and a tablespoon of butter.  Let them cook for a few minutes to get a little golden brown on each side.  We will top them with some shaved grueyere cheese.  It is a strong Swiss like cheese, so you don't need too much to get some really good flavor.  If you don't think that you like Brussels sprouts, try them again!! 

 

Sweet potatoes are a great addition to the holiday menu as well.  Try baked or mashed sweet potatoes topped with cinnamon instead of the usually marshmallows and brown sugar.

 

Cranberry sauce can be made healthy as well.  I love fresh cranberries cooked with orange juice and cinnamon.  You will have to put in a little sugar to sweeten it, but let the natural sweetness of the OJ come out before you load it up with sugar. 

 

Start the meal with a bright green salad.  I know it is not traditional, but starting the meal with greens will significantly reduce the number of calories that you want to eat.  And it will get another veggie into your body!

 

Don't sacrifice what you really want for what you want right now.  Meaning, don't sabotage yourself and undo all of your hard work this weekend by eating everything in sight. 

 

Stay away from the crackers and chips for appetizers - stick with the raw veggies.  Avoid the rolls at dinner - that is a great way to add 500 calories to your meal without even noticing.  And don't spend too much time at the dessert table, the sugar will leave you wanting more and feeling lethargic.

 
Holiday Workout

 

 

Get out a deck of cards, a stopwatch, and get ready!

 

Hearts = Jump Squats or Squats

 

Diamonds = Pushups 

 

Clubs = Burpees or Modified Burpees

 

Spades = Lunges on each leg

 

Shuffle your deck of cards and pull them off the top one by one.  The suit represents the exercise, and the number of the card represents how many of the exercise you have to do.  Face cards are 10 and Aces are 11.  When you pull a joker, do a minute of plank.

 

Time yourselves, do this workout a couple times over the long weekend and try to decrease your time each time you workout.

 

ENJOY!!

Quotes of the Week

 

 

As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them. ~John Fitzgerald Kennedy


 

If the only prayer you said in your whole life was, "thank you," that would suffice. ~Meister Eckhart
 
Ladies, Have a wonderful thanksgiving this week.  Please know that you have made a difference in my life.  I would not be where I am without each and every one of you.  You are so very important to me.  Thank you for being you.  Thank you for your hard work and motivation.  You truly are incredible women.

Love, Emily

If you have not already, please join our facebook group for class updates, information, and group discussions.  The link is above.