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We will be having a nutrition class on Monday, October 8 at 6:30 PM. This class will cover basic nutrition...what you need to know to be the healthiest that you can be. We will also have question and answer time, so please be sure to bring any questions, concerns, or issues that you are having.
Also if you have any specific nutrition topic or question that you would like to send me in advance, email me and I will have something prepared for it.
The class will last about an hour. I hope to see everyone there! Nutrition is 80% of the results that you get, so learning what and how to eat will make the biggest difference in how you look and how you feel. :) | |
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Greetings!
It is hard to believe that it is October already! Where has this year gone? It has, by far, been the fastest year of my life. This weekend, I found myself planning our third annual "No Gain Campaign" for the holidays...already! But first things first...it is not the holidays yet. We will start our holiday competition the middle of November.
October starts with a class attendance competition. The class with the highest percentage of perfect attendance will win a special treat from me! I figured this month and the MWF 5:15 AM and Caitlin's MWF 5:30 PM would have tied for the prize. 45% perfect attendance. Way to go ladies!! The other classes have a pretty high bar set!! I know that every single one of you will do your part to win the prize for your class... :)
Which class will win??? It is up to you! Getting to class each day in October will give you the jump that you need to head into the holidays feeling great. No more waiting until the new year to set goals and get started...start now! I am waiting for you. And the fabulous treat that you will be awarded from me will make every squat, pushup, and early alarm clock worth it!
We are also having a nutrition class on Monday, October 8 at 6:30 pm. We will talk about the basics of healthy eating. What you need to know and do to reach your goals, have great energy, and feel better than ever. Bring or email me your questions. Chances are, you are not the only one who will benefit from it. I will be available as long as I need to, so that you are prepared to eat healthy and to get where you want to go.
The zombie t-shirt order will be going in on Tuesday, October 2. Please sign up in class or email me to order. The pictures of the t-shirts are on the Facebook group and posted in the gym. Caitlin did a phenomenal job creating them! Just in time for Halloween...a "MyLeanBody Boot Camp, prepares you for life...and the zombie apocalypse" t-shirt. I cannot wait to get them in!
Be sure to tell your friends about boot camp. Getting started before the holidays is the very best time of year to jump in. You will feel ahead of the game on January 1, 2013. you will be strong and ready for the new year with more energy than you can imagine. We have quite a few spots available in the Tuesday/ Thursday 6:00 am class. If you know anyone who is interested, please have them email or call me! I would love to get them started in boot camp right away, and you will earn $25 off your next month of boot camp! :).
We will be weighing this week in class. So please jump on the scale when you get here in the morning and report to me.
One of our amazing boot camp ladies just hit the 50 pound loss mark. Kara started in class in January of this year, so in less than one year, she has lost 50 pounds and completely changed her life, body, health, family...and the list goes on and on. I am sure that pretty much every aspect of her life has changed on this wonderful journey. She is a working mom and a wife, she works hard in class three times a week, she has completely changed her diet, not only for herself, but she is so much more aware of what she feeds her family as well.
I am so proud of everything that she has done. It has been an amazing transformation to watch! She is not loud and she never makes a big deal about her accomplishments, but she probably should be shouting them from the roof top. She comes in and gets to work, and then she makes choices every single day that get her closer to her ultimate goal. No, it does not happen overnight, but it happens. Kara does not necessarily want to recognition, but she deserves it.
In fact, each one of us deserves it. We are here every morning pushing ourselves to get stronger and healthier and to feel better. Each one of us probably needs to make a bigger deal about ourselves and what we are doing. It is not easy to change your life and lose weight. It is not easy to stay on track and be fit and healthy. It takes work....HARD work.
Be proud of what you are doing. Smile. Stand up tall. Know that the decisions and choices that you are making each day are leading you to what you really want. Sometimes it is hard to figure out what it is that we really want, and we get stuck, but take some time to think about your life. Is there any aspect that you desire a change in? It does not have to be health or fitness related, any area. Take action. Do something. Everything happens in the doing. And we are do-ers!
Thank you for being a part of boot camp and my life. Caitlin and I appreciate every single drop of sweat and every sore muscle in your body! Pushing yourself, challenging your body - that is the only way to make it change!
Love you! Have a wonderful night. Em
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! They are the VINTAGE Team Blaudow T-Shirts on this site, and they will be going away soon...so if you want one, order one soon!! :)
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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Spicy Shrimp and Squash Saute
I spent an hour looking for a different and interesting recipe for this newsletter this afternoon. It seemed like everything I saw was the same thing over and over. All I needed to do was ask, and a great recipe was provided. I got the email today from Women's Health, and this recipe looks great.
I love adding pine nuts (well, any nut really) to meals. It gives a crunch and it seems to change the dish into something different. If you don't have pine nuts, crush almonds or walnuts and use them. If you don't have shrimp, use chicken. It sounds really good! Garlic, tomatoes, red pepper flakes...YUM!! And with the squash sauteed in the skillet with the protein, it is a one pan meal! ENJOY!!
2 teaspoons pine nuts
1 teaspoon extra-virgin olive oil
1/2 cup chopped plum tomato
1 cup yellow squash, cut into 1/8"-thick rounds and sliced into half moons
Salt
Freshly ground black pepper
4 ounces wild rock shrimp, shelled and deveined
1/2 teaspoon minced garlic (about 1 clove)
1/8 teaspoon red-pepper flakes
1 tablespoon chopped fresh basil
2 tablespoons grated Parmesan cheese
1. Place a medium nonstick skillet over medium heat. Add the pine nuts and cook, stirring, for 1 to 2 minutes, or until lightly browned. Remove from the skillet and set aside.
2. Add the oil to the same skillet, then add the tomato and squash. Season with salt and black pepper. Cook, stirring, for 5 to 7 minutes, or until the squash is softened and golden.
3. Add the shrimp, garlic, and red-pepper flakes. Cook for 3 to 4 minutes, flipping the shrimp halfway, until opaque and firm throughout. Stir in the reserved pine nuts and 2 teaspoons of the basil before transferring to a serving bowl.
4. Top with the cheese and the remaining 1 teaspoon of basil before serving. |
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Quote of the Week
"Never doubt that a small group of thoughtful, committed, citizens can change the world. Indeed, it is the only thing that ever has." - Margaret Mead****We are changing the world...making it healthier, happier, and stronger...every single day******* |
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Work it out!! Ladies, keep pushing yourself to do more and more every single day! There is no stopping you now. Thank you for being a do-er. Thank you for being a part of MyLeanBody Boot Camp!
Have a super night. Keep pushing! Love you! Emily
If you have not already, please join our facebook group for class updates, information, and group discussions. The link is above. |
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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. |
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