12 Days of Fitness

On The Sixth Day Of Fitness

My True Love Said To Me...

The 20 Worst Mall Foods in America

It's that time of year again: Chances are you'll be logging some serious hours at the mall in the upcoming days. Blame stress, blame shopping fatigue, or blame the irresistible smell of food court treats slamming your senses from the minute you walk in the door—whatever the reason, you'll probably end up chowing down at the mall during your shopping trip.

See what's being said about Starbucks, Schlotzky's, Panda Express, Pizza Hut, & many more...

http://health.msn.com/nutrition/articlepage.aspx?cp-documentid=100229099&page=1

12 Days of Fitness

On The Fifth Day Of Fitness
My True Love Said To Me...

Spotlight On: Our Expert Advisors

Curious about your body composition and the difference between fat vs muscle (besides the obvious!)?

Body composition refers to the quality or make-up of your total body mass, which can be divided into 1) fat mass & 2) fat-free mass. Fat-free mass is composed of muscle, bones, and organs. Whereas, fat mass is composed of just that...fat (or adipose) tissue. Body composition assessment determines the relative percentages of fat-free and fat mass.

As you age, there's a strong likelihood that your bones and/or organs are not growing; therefore, the majority of physical transformations can be attributed the addition/depletion ofmuscle and fat tissue.

Increasing the amount of muscle in your body is SO VERY IMPORTANTin helping your metabolism throughout the day, as well as keepingthe fat off! For every extra pound of muscle you put on, your body uses approximately 35-50 extra calories a day. Whereas, an extrapound of fat only uses 2-3 extra calories a day. Starting to get the picture?!

It is NOT uncommon for an exerciser to lose fat weight and gain muscle without any change in total body weight or "scale" weight. Without an assessment of body composition, this favorable change could go undetected and possibly lead to frustration on the part of the exerciser.

Bottom line, when you see a decrease in your fat mass...and yet, your scale weight remains constant...and your exercise results are improving (i.e. push ups, sit ups, squats, etc), rest assured that you're adding more lean muscle, gaining endurance and toning your body.

This is why you see the inches dropping....the clothes 'looser'.... more endurance throughout your day...and an overall better quality of life!!!

Have a GREAT day.

JM/RN

12 Days of Fitness

On The Fourth Day Of Fitness

My True Love Said To Me...

Here are 9 helpful tips to naturally treat colds and the flu.

http://www.webmd.com/cold-and-flu/9-tips-to-treat-colds-and-flu-the-natural-way

12 Days of Fitness

On The Third Day Of Fitness

My True Love Said To Me...

A Recipe Submitted by a fellow bootcamper. Thanks K.

CHILI RECIPE

From a book entitled "Eater's Choice" by Dr. Ron Goor & Nancy Goor.

The great thing about this is that you can sub in ingredients per your own tastes, switching in different kinds of beans or tomato sauces, and going heavier or lighter on the spices. "I usually throw a couple of extra chilis in the pot to give it more kick." Freezes well.

1 large can (40 oz) Kidney beans
1 can (15 oz) chickpeas / garbanzo beans
2 cloves garlic, minced
1 medium onion, chopped
1 tablespoon olive oil
1 can (8 oz) tomato sauce (or estimate same amount of spaghetti sauce from a jar)
1 can (14.5 oz) whole tomatoes (or substitute can of chopped tomatoes)
1 tablespoon oregano
1/2 teaspoon thyme (ground or leaves is fine)
1 teaspoon cumin
1/2 teaspoon basil
3 tablespoons chili powder

Rinse kidney beans and chickpeas to remove excess salt. Set aside.
Saute garlic & onions in olive oil.
Add beans, chickpeas, and remaining ingredients and bring to a boil.
Simmer for 20 minutes or longer until thick.

Makes 8 one cup servings.
Per Serving: 115 calories, 4 Sat fat calories

12 Days of Fitness

On The Second Day Of Fitness
My True Love Said To Me...

Here are some of the best Hot Mama Meals for a Flat Tummy on the planet!!

Breakfast

Fresh Spinach Scramble: 1 serving

1 whole egg
2 egg whites
1 c fresh spinach
1 tbls crumbled feta cheese
1 tbls organic butter
Mrs. Dash extra spicy

Directions: Heat pan over med heat. Melt butter in pan, toss in fresh spinach, suate’ until cooked. Add eggs, mix well until eggs are almost done. Add feta cheese and seasoning of your choice. Serve immediately.

Veggie Salsa Scramble: 1 serving

1 whole egg
2 egg whites
1 c frozen mixed veggies
2 tbls salsa

Directions: Heat non-stick pan over med heat. Add frozen veggies, cook until soft. You should be able to separate them with your spatula. Add eggs, toss until cooked. Add salsa, let salsa cook until the liquid is almost gone. Serve immediately.

12 Days of Fitness

On The First Day Of Fitness

My True Love Said To Me...

Enjoy your very own "Organic" Must have food guide.

Organic Must Have Food Guide

Of the 43 different fruit and vegetable categories in the "Guide to Pesticides", the following twelve foods had the lowest pesticide load when conventionally grown. Consequently, they are the safest conventionally grown crops to consume:

12 Foods That You Dont Have to Buy Organic
Broccoli
Eggplant
Cabbage
Banana
Kiwi
Asparagus
Sweet peas (frozen)
Mango
Pineapple
Sweet corn (frozen)
Avocado
Onion
Sources: DrWeil.com July 30, 2008 FoodNews.org Printable Shopper’s Guide

What Should You Buy Organic?

Of the 43 different fruit and vegetable categories tested, these 12 fruits and vegetables had the highest pesticide load, making them the most important to buy or grow organic:

Peaches
Apples
Sweet bell peppers
Celery
Nectarines
Strawberries
Cherries
Lettuce
Grapes (imported)
Pears
Spinach
Potatoes

Strawberries were found to be highly toxic due to a poisonous blend of pesticides in a previous 2007 EU study as well. But be VERY careful as the list above is for fruits and vegetables. Non-organic meats have higher concentrations of pesticides than all of the fruits and vegetables. The highest concentration of pesticides is in non-organic butter. So if you can only buy one organic food item it should be butter. Next priority would be meats and once those are addressed, you will want to focus on the fruit and vegetable list above.

Baseball Bootcamp Style

Penterra Location

The results:

Team A
Game 1 13 runs
Game 2 26 runs

Team B
Game 1 13 runs
Game 2 25 runs

Great effort and fun had by all!

"We'll schedule a rematch soon Team A";-)


Lowry Location sessions (AM/PM) cranked the 30-60-90 Holiday Tri-Mixer today!

Wait til you see the pictures. Another GREAT workout and fun had by all!

Hamilton Location

Cranked the 50/10 concept consisting of 20 minutes of non-stop interval training.

Amazing sweat faces on your shirts;-).

Everyone, enjoy the weekend and...

Make Today Better Than Yesterday!


RN/JM