|
Saturday morning workout will be this Saturday. We start it at 7 AM. Join us for a GREAT workout that is totally different than anything else in boot camp. We will meet at IWU in the Shirk Center Parking lot. I hope to see everyone there!!
It is one of the funnest workouts. It is hard, yes, but it feels so good to be working out outside and it gives you a chance to meet and talk with the other ladies from class. | |
|
|
|
Greetings!
Well, our first month in our new space is over already!! I LOVE the way boot camp is going. I love being able to change up the "easy little circle" to the new and improved amazing circuit day. We even had our first "Healthy Hour" last Friday night in boot camp. An awesome workout for $5...less than the price of ONE margarita! We are doing it again this week! Come and have fun with your friends. It is a great way to start out the weekend - you are burning off those unwanted calories, not consuming more of them! :) Anyone and everyone is welcome! It was great to see a couple of bootcampers past last week.
Join us at 5:30 PM Friday evening. Bring your friends and a sweat towel! And get ready for a great workout. If you have not seen the new building yet, this is a great excuse to get out here! Please RSVP is you are planning to come!
Thank you to all the new ladies who have joined us this month! We are so excited to have you in our group! The night boot camp is rocking and Caitlin is doing a fantastic job! If you have any friends who don't like to get up early, tell them about the night class. They will love it! Everyone has been working so hard through the heat. Thank you for pushing yourselves! The past few days have been awesome with the cooler temperatures. I think that we have made it, and August will be beautiful everyday and not so extreme!
MyLeanBody Boot Camp Gift Cards are in!! Be sure to pick them up for your friends. Take a couple and give them away. Your friend can use them towards her first month of boot camp, and you will get your $25 bonus when she signs up! You will also get to go to lunch with me as a thank you for telling your friends!
We are having a nutrition class on August 13th at 6:30 PM - come to the office. We will be talking about what healthy eating really is and how to do it. Caitlin will be talking about healthy cooking. She is an expert at taking any recipe and tweaking it to make something that is healthy, delicious, and something that we can eat! She will show you how to do it. Bring a couple recipes and we will all figure out what to do with them!
Healthy eating is very satisfying. It makes you feel amazing and have incredible energy all day long. You just have to figure out what you are doing, and what foods work the best for you! Your workouts will be better, your results will be bigger, and your pant size will get smaller! :)
My big joke is that I don't watch Dr. Oz because when I do, I have to change or do whatever it is that he is talking about. Remember when I gave lip balm last year and my lips were bleeding and cracked?? Yep, that was because I watched Dr. Oz and he told me that I needed to...so I felt compelled...it was awful, but well worth it. Now I can make it through the whole day without any lip balm. Considering I could barely make it an hour before, that is awesome, and way healthier for my lips.
So, this brings me to a recent supplement recommendation that Dr. Oz was talking about on his show. He talked about how 7-keto will help you burn more body fat. It is something that I have been taking for years. I usually just use it when I am competition prepping. A lot of you know that I don't recommend taking those fat loss pills. They are not good for you, and are usually full of caffeine and other chemicals, they make you jittery and they sdon't really work. 7-keto is different. So, yay!! I was ahead of ole Dr. Oz this time! :)
According to Dr. Oz's website, "If your expanding belly is the result of a slowing metabolism, then 7-Keto may be the supplement you need. 7-Keto is a natural byproduct of the DHEA hormone in our own bodies that helps to keep us young. But as we age, the levels of DHEA and its byproduct 7-Keto drop - this begins to happen after you turn 30 - slowing your metabolism and resulting in weight gain."
Dr. Oz recommends taking 100 mg of 7-Keto twice per day for a daily total of 200 mg. If used as recommended, 7-Keto Musclean, the supplement that I take, provides exactly this dose. 7-Keto is one of the few natural ingredients that has actually been shown to accelerate weight loss in clinical studies. These studies provide evidence to suggest that if 7-Keto Musclean is used as directed, it can accelerate weight loss up to 3-fold! I know my diet and training are right on track when I compete, but this helps as well!
Facts About 7-Keto :
It occurs naturally in the body and levels fall as you age. It is non-stimulating, and it increases your metabolism and accelerates fat loss.
7-Keto Musclean has the correct dosage of 7-keto and also some other compounds that work with your body to increase your metabolism. Green tea, a powerful antioxidant, has been added to improve the usage of fat as a fuel source. Bromelain was added to support protein digestion. Grapefruit extract helps reduce insulin levels and encourage weight loss. You won't feel shaky, but you will be burning more fat. It is $32 a bottle.
Remember, my mom is constructing a cook book for us with all of the recipes that I have sent out over the years, and as many of the ones that I have from you. If you have more recipes, please send them to my mom. her email address is mblaudow@mtco.com. Please put "Boot Camp Recipes" or something similar in the subject line so she knows. :)
Love you! Have a wonderful night. 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. :)
|
|
|
Baked Zucchini Rounds
Grain Free, Gluten Free, YUMMY!!
I just found out that I am getting zucchini in my CSA tonight, and I am totally making this with it! A few summers ago, we made a baked squash and zucchini casserole that was delicious! This year, I am looking forward to this little zucchini patty! :) What a great way to use a zucchini. They are so versatile - I have been grating them and sauteing the flesh in a skillet with browned meat and topping it with spaghetti sauce. What a fantastic spaghetti alternative. Or add the grated zucchini to your egg muffins. Any way that you can add more veggies to a meal, I am happy!! And try this. The good fat from the almonds, and a little protein from the eggs...this makes the perfect side dish to any meal! I am even thinking that I will use them as a little bun and make a turkey sandwich!
Prep time: 15 mins
Cook time: 20 mins
Total time: 35 mins
Makes: 36
Ingredients
About 4 cups of zucchini, shredded, moisture squeezed out
1 grated yellow onion
1 to 1 1/2 cups of shredded cheddar cheese
4 large eggs
1 cup of almond flour/almond meal - I grind my own in the magic bullet.
Seasonings, to taste. Try garlic, salt, and pepper.
Method
1. Preheat your oven to 400 degrees Fahrenheit.
2. Combine all ingredients thoroughly.
3. Use a cookie scoop to drop "lumps" onto parchment-lined cookie sheets, and pat gently with your fingertips to slightly flatten.
4. Bake for 12 minutes, or until the bottom edges begin to brown, then flip over.
5. Return to the oven for another 5-7 minutes, until browned on the other side.
Enjoy plain, or serve with a dollop of plain 2% Greek yogurt!
These would be perfect to make extra and have them with your eggs for breakfast. Add them to your lunch, or throw them in your kids lunch boxes.
Enjoy!! xoxo |
|
Supplement Recommendations
Having my own space, gives me the opportunity to bring the supplements that I take, to you. Come into the foyer of the building and see the display!
Fish Oil - EVERYONE (this includes you, your children, your husband, your mom, your sister, and your friends...I mean everyone) should be taking a fish oil supplement every single day. It is ESSENTIAL to get these nutrients for your health and wellness.
- Increases metabolism which helps with fat loss
- Great for your hair, skin and nails
- Studies show it helps with depression and mood swings
- Increases good cholesterol levels, lowers bad cholesterol and triglycerides
- Decreases inflammation in the body which helps reduce the risk of heart disease, diabetes, Alzheimer's disease, cancer
In children, omega-3 fatty acids are necessary for brain and nerve development. It has also been shown to help improve learning.
Take at least 2 teaspoons each day if not more. I take about 1.5 tablespoons each day. One bottle is $24 and it will last you all month.
The Multi Vitamin that I take is also available. Eating real food - Protein, Fruits, Vegetables, and Good Fats. That is where your vitamins and minerals should be coming from, but I take this whole food multi-vitamin to make sure I are getting everything that I need. I think of it as a safe guard, not a way to get all of my vitamins and minerals. $20 per bottle - 2 mo. supply
As all of you know, I want you to eat the most whole, real food as possible, but I use supplements from time to time, and they really make life a lot easier at time! Protein Powder is ideal to help with recovery and as quick meal or snack that keeps you on track.
Whey Protein Powder is great for post-workout
- Whey helps with recovery, fat loss, and strength gain.
- Whey protein has been shown to boost your immune system.
- Whey is quick digesting so it speeds nutrients to your muscles.
The research shows that whey protein, when eaten earlier in the day, naturally decreases the number of calories eaten. It is great to have a protein shake before you go to a party or out to eat, so that you eat less without any effort. The whey protein that I supply is naturally sweetened and has no artificial flavors or colors. 2 lb containers - $32
6-Protein Blend is great for an on-the-go meal or to bridge the gap between lunch and dinner. A Protein Blend digests slower to help you stay full longer.
- Healthy and inexpensive meal, add an apple and some PB and you will be satisfied for hours
- Faster than fast food, great tasting, and keeps you on track
I keep protein with me at all times, so I am never starving and without a healthy choice. I shake it up with water and I feel like I have eaten. It is a life saver! Put a scoop of this protein in the blender with some natural peanut butter (and water and ice) and you will feel like you are eating a milkshake. Eat an apple along with it for a very healthy breakfast (or lunch or dinner depending on your day and schedule).
2 lb containers - $32 5 lb containers - $60
During my workout, I am never without Xtend. It is not necessary, by any means, but if you feel like you could use a little extra energy to get you through the workout, this is your best choice!
Xtend is made up of branched chain amino acids (BCAA's). BCAA's are the smallest form of protein, so they do not have to be digested, they are simply absorbed into your blood stream and provide nutrients to your muscles. This is an excellent "get you through your workout" drink. Your muscles will get the nutrients and energy that they need to push a little harder. BCAA's also increase your muscles ability to recover and repair, so you will be ready for the next workout sooner.
Start with a half a scoop in your water and see what happens! $30 for a container - at least 30 servings, cheaper and WAY healthier than gatorade!!
If you have any questions about these or any supplements, please ask. I want you to be the healthiest possible, usually that happens with healthy real food, but some supplements might help as well. |
|
Quote of the Week
Happiness is not a goal; it is a by-product.
|
|
|
Thank you for being a part of MyLeanBody Boot Camp! I am endlessly impressed by all of your hard work and dedication. I am not just saying it again, I mean it...and I mean it more, now that I have been put through a few boot camp workouts as well!
Have a super day. Keep it up! Love you! Emily
If you have not already, please join our facebook group for class updates, information, and group discussions. The link is above. |
|
|
