Wednesday Wisdom

“Stressed spelled backwards is desserts. Coincidence? I think not! “ ~Author Unknown

When you are stressed, work out! It is a proven method of relieving stress because physical activity releases endorphins (neurotransmitters that make you feel good) in your brain. In addition, you’ll be happy you chose to work your shoes and not your fork.

Losing weight isn’t always easy, but a walk is and it will relieve stress … and it can help you to lose weight. You can even include your family and pets. A walk in the park is more engaging physically and socially than movie night and it will instill good habits in your family.

Happy Wednesday!

Pin It

Motivational Monday

A few of the strongest, most amazing Boot Camp Babes decided to test their physical limitations and hike the Grand Canyon, it was a 18-mile, 5000ft elevation change, round trip with a self-imposed time limitation of 12 hours from start to finish.

The Babes said, “Once there, looking over the edge of the Grand Canyon is amazing, breath-taking, and unbelievable! But we didn't get a true feel for how large and astounding the Grand Canyon is until we started to hike INTO it.”

The Babes all agreed, “The last three miles of the hike were really amazing. Sometimes we wondered how we were going to get over that blankety blank cliff that was overhanging us. But then we would look at where we had come from. We saw the trail we had just hiked descending for miles well, it felt and looked like it. The last mile and a half, the beauty of it all and singing silly songs really saved us and Mother Nature saved the best for last and put on one of the most beautiful sunsets we have ever seen!  We were able to watch over our shoulder as the long rays of light from the sun were turning everything red, pink, and fuchsia. Cameras cannot capture what the eye can see. We had seen some of the rock formations before in pictures, but the splendor of the real thing is unbelievable."

Jamie Mikla stated, “This Grand Canyon trip showed me that with every challenge we do and overcome in life we unlock another part of inner strength that we never knew we had. And once it is unlocked that strength grows. I was AMAZED to see the strength of all these women and loved to see them prove what I say all the time "everyone has their strength!". Marguerite amazed us all by being the first one down and out, and that can never be taken away from her. Jennifer amazed us all when by not even half way down she was in so much pain already and we told her the shortcut and she said "I didn't come here to take a shortcut". Becky who kept asking 'why would you guys think I could do this.." and then watching her face as she got to the top and discovered for herself why we knew she could do this. Sarah who hiked the whole last half with like 18 blisters on her feet. Just one demonstration of determination after another. All of us got to a point sometime along the route where it was challenging and we overcame with strength, support, friendship, laughs and even a few dutch men ;) And THAT is when true beauty is shown.”

Halley Pigford stated, “from the Grand Canyon trip I learned just how vital Boot Camp is in most of our lives! I don't think most of us would have been able to complete or at least do as well as we all did if it weren't for the fact that we get an awesome workout from Boot Camp. I am amazed that everyone in the group finished so close in time to each other. Also, I just want to note we had an amazing group that was so supportive of each other, and that is probably the best thing about the trip!!”

Marnie Wong stated, “from this trip I learned that Babes have a strength inside of them like no one else. I watched every woman in our group reach a point of hardship at some moment, and yet, I saw them push through and continue on with a smile. It was remarkable and I was so proud!!!”

Taira Kochar stated, “I loved how the Boot Camp Babes camaraderie and spirit of friendship shown throughout all of the babes. Everyone was so motivating and inspiring and that is what helped me through the 18 mile hike. I could not have done it without the support of all my amazing friends, I am truly blessed to have all of the wonderful and amazing boot camp babes in my life”

Tracey McFarland stated, " I was jealous from the moment i knew others would do this hike without me....i didn't sign up, didn't sign up and then wham - there was one spot left and it seemed as if it was meant to be. I had no idea how meant to be it was.... physically i had done this hike 4 years ago and swore i would never do it again because it was so incredibly difficult. Mind you, this was before Boot Camp Babes....fast forward to this hike and i am shocked at how much easier it was - and i wasn't even sore?? Really - Boot Camp is uh-mazing. i knew this before, but add the GC and i am living proof!! However, for me, the most valuable part of this hike was the emotional aspect of it. After a tough run with my grandma being ill and her passing - it has been months since i had felt happy inside. I could have never imagined how this would have impacted me emotionally. This trip, this hike, this amazing group of girls helped pull me out of a bad place. I laughed, really laughed, for the first time in a long time. I left this trip feeling so fulfilled and happy in my head, my heart and my soul. I always say that Boot Camp is a great workout - but even more than that - it's an amazing group of women that i am blessed to be a part of."

Melissa Hernandez stated, "It was a perfect trip! I agree with everyone else that I could not have done it without Boot Camp! I've been in Boot Camp Babes for over two years now and yes it's a fantastic workout but the women in the group is what's most important to me. Even if I'm having the worst day I know that by going to class it will lift my spirits. I'm just so honored to have made such a great journey with such a great group!!!! These women could lead me into fire and I would follow!! One of the best times of my life!"

Sarah Nash stated, "You guys are all so special! This truly was an amazing adventure, I was pushed beyond my limit (or so I thought) in so many ways...I will never forget the laughter, the tears, the camaraderie! I am so honored to have done something so fantastic with such an amazing group of women!"

Becky Howardell stated, "I will never forget what it was like finishing at the end and seeing all of you smiling & cheering and crying right along with me! This was my "1st marathon." I was slow, but did it! It was such a crazy hard, tiring, but fun, laughter filled weekend. Thank you all for the wonderful memories & I am sooooo glad I decided to go with 11 days to spare." :)

The Babes said Hiking the Grand Canyon was an amazing experience. They recommend it to anyone that relishes outdoor challenges, no self-guided adventure anywhere rates as more rewarding then the hike in the Grand Canyon. Just think how many friends you can amaze by telling them: "I hiked to the bottom of the Grand Canyon with an amazing, strong, inspirational group of Babes."

o     

Happy Monday!!

Pin It

Fantastic Food Friday

Officially usher in grilling season by ditching beef and pork in favor of lean turkey as your protein of choice. This vamped up turkey burger from Whole Living magazine would be a fantastic addition to your Memorial Day cookout. Mustard Turkey Burger with Peppadew Peppers, Avocado, Arugula and Parmesan http://www.wholeliving.com/178490/mustard-turkey-burgers?center=0&gallery=179779&slide=178490 Pin It

Wednesday Wisdom

Beating Blisters!! If there is one thing every athlete wants to avoid, it’s blisters on their feet. Though they’re small in size, these little guys can turn into major enemies if not treated properly...

With all the running, sliding and rapid directional changes athletes perform during training and boot camps, it’s no surprise that blister prevention and management are often top of mind. Some athletes go as far as replacing their socks and shoes during training.

Athletes are encouraged to take care of their feet themselves, athletes can added feet care management to their training routines. A lot of athletes will prepare their feet before they go out for their training to help with blister prevention. You can put blister plasters or padding under your feet and you can apply certain type of taping technique.

Here goes Blister Prevention 101.

• Socks & Moisture Control - The number one cause for blisters is moisture. With that simple statement said, a good moisture wicking sock should be at the top of any blister suffering runner’s list. There are several good socks available, my personal favorite happens to be Smartwool PHD running or outdoor socks. Toe socks have also become very popular. Some runners also find it useful to sprinkle some talcum powder in their socks to help absorb excess moisture.

• Lubricant - Many athletes will lubricate their feet in hopes of reducing any friction using Body Glide or another like product.

• 2nd Skin Blister Pads - Taping feet beforehand has become a common practice. 2nd Skin will actually provide a barrier over the blister prone location.

I remember seeing a shirt at a run that read “Life is short and full of blisters.” Hopefully with these few steps it doesn’t have to be. Any additional thoughts, suggestions, insights, or recommendations? Take it away…

Happy Wednesday!!

Pin It

Fantastic Food Friday

As the temperatures rise, what better than a Watermelon Salad to help you beat the heat.  Not only is watermelon a fun, low-fat way to hydrate, watermelons are also an excellent source of several vitamins and more:

Vitamin A - an antioxidant that helps maintain eye health
Vitamin B6 - helps brain function and helps convert protein to energy
Vitamin C - an immunity booster
Lycopene - a powerful antioxidant that helps fight heart disease and several types of cancer
Potassium - helps nerve and muscle function and helps maintain body's electrolyte balance
Amino Acids (Citrulline & Arginine) - help maintain arteries, blood flow & cardiovascular function

Check out this recipe from Green Living AZ magazine:
http://www.greenlivingaz.com/?p=1933

Watermelon Salad with Feta
Serves 6-8

Ingredients 
• 1/2 cup chopped red onion
• 1/2 cup lime juice (4-6 limes, depending on how big and juicy the limes are)
• A quarter of a medium sized watermelon, rind removed, black seeds removed, chopped into 1-inch cube pieces, about 8 cups
• 1/2 cup crumbled feta cheese
• 1/2 cup fresh mint leaves, chopped
• 1/2 cup fresh parsley leaves, chopped

DIRECTIONS 
• Soak the chopped red onion in the lime juice while you are prepping the other ingredients for about 15 minutes.
• Gently combine all ingredients into a large serving bowl.
• Serve immediately. Salad will get soggy if kept overnight.

Recipe courtesy of Luci’s Healthy Marketplace

This recipe is both nutritious and delicious and is perfect for a hot summer day :D

Pin It

Wednesday Wisdom

For all you Babes on the Run babes, to prevent injury remember to rotate those tires. After 350-550 miles it's time for a new pair of shoes. If you log 25 miles per week replace your shoes every three to four months. You can check for signs of wear on the sole by placing your old shoes on a table and looking at them from behind. If the soles are worn and leaning to one side, the midsole cushioning is probably worn as well.

Running in old or worn-out shoes is one of the most common causes of running injuries. Your running shoes lose shock absorption, cushioning and stability over time. Continuing to run in worn-out running shoes increases the stress and impact on your legs and joints, which can lead to overuse injuries. The easiest thing you can do to prevent those types of injuries is replace your running shoes when they're worn-out.

If you've been feeling muscle fatigue, shin splints, or some pain in your joints -- especially your knees -- you may be wearing running shoes that no longer have adequate cushioning.  Which means its time to get some new PUMPED UP KICKS!!

Happy Wednesday!!

Pin It

Motivational Monday

The more time and effort you invest in making decisions about fitness, the more likely you are to succeed.

Here are a few of my favorite quotes to help you think about your fitness plan:

A year from now you may wish you had started today.

 

To change one’s life:

1) start immediately

2) do it flamboyantly

3) make no exceptions

-William James

Any significant long-term change

requires long-term practice.

Happy Monday!

Pin It

Fantastic Food Friday

Love a good salad, but running out of ideas?  This super nutritious mix is chock-full of antioxidants and packs a flavorful punch.  The Raspberry Mint dressing recipe that accompanies this salad is not to be missed!  

 

Blueberry and Apricot Super Salad via Green Kitchen Stories

http://www.greenkitchenstories.com/blueberry-apricot-super-salad/ 

  Pin It

Babes on the Run in Arcadia

After such positive feedback regarding the Babes on the Run class, we are opening it up in Arcadia!!!  Starting Thursday, May 17 at 5:45am we will offer the class once a week at GR Herberger Park.

It's very similar in structure to our standard Boot Camp class, but involves specific drills for increasing running speed and endurance.  We'll do most of the running along the canal with Camelback Mountain as a backdrop.

WHAT A PERFECT WAY TO START THE DAY!!

If you're not sure, come out and try one class for free to see what you think.  If you're planning to run in any events, want to improve at the sport you play, looking for a great way to increase that calorie burn, or just want to be a better runner - this is the class for you :D  Check out the website for more info!

Pin It

Wednesday Wisdom

Here is a little Wednesday Wisdom, The myth in muscle toning is the suggestion that exercise can make your muscles tight and firm.

This is completely false. Unfit muscles are not loose or flabby and they do not shrink with exercise.  They grow. Fit muscles have strength, endurance, mass and CSA (cross sectional area) if you want to be technical. However, there is no state of muscular fitness even alluding to tone.

Some people shy away from muscle growth because they see images of body builders pumped up on supplements. But those men and women train for hours a day at extreme intensities and their results are determined by genetics as well as the use of supplements. They are the exception rather than the rule. For most people, muscle building means a modest increase that is just enough to reveal the shape of major muscle groups.

It is better to think of toning your body through muscle building and fat loss. Avoid under-training with exercise programs designed to tone but not build.

Happy Wednesday!!

Pin It

Motivational Monday

‘Go’ gets stronger the more you use it.

Healthy habits are like muscles, they grow stronger with use. Practice really does make perfect, especially with respect to healthy lifestyle choices. Unfortunately, healthy habits also atrophy with lack of use. One wrong turn leads to another, to put it another way.

Sticking to your diet and exercise program requires constant decision making. Each time you make an exception your chance of success goes down. In contrast, the more you opt to stick with the program, the easier it gets to stick with the program. The fact is, your choices today influence your actions tomorrow.

Everyone can be tempted by their weaknesses (such as dining out, sleeping in or working long hours). Most of us have fallen into the trap of skipping a workout or having dessert and writing it off as ‘no big deal‘. It can’t be too bad if I give in ‘just this once‘. But the true cost of that decision is more than the calories consumed or not burned. Slacking off delays progress and interrupts motivation, neither of which is easy to come by.

When you consistently make the tough choices to stay on track, you get the benefit of results. Even if you don’t lose weight in a few days, you will notice that you feel good. This physical and mental boost becomes a source of motivation that drives further success.

There will inevitably be times when you miss a workout or eat too many calories. You don’t have to be perfect to get results. But you do need to establish a consistent pattern of smart choices. If you’re making excuses every other day, even your good decisions won’t add up to much. Give yourself 1 free pass a week. A single missed workout -or- one blown meal won’t cost you results in the long run, and it won’t lead you astray as multiple mistakes can.

If you’re starting (or restarting) a diet and exercise routine, make a promise to yourself to stick with it. Use the power of “No” and “Go” to resist temptations. When you are about to falter, take a moment and weigh the true cost of your action.

Happy Monday

Pin It

Fantastic Food Friday

Making healthy food choices in the midst of a busy schedule can often be challenging.  Grabbing an  unhealthy snack on the way out the door may seem like an easy solution to hunger, but sets our bodies up for fatigue.   This week, Boot Camp Babes trainer, Cherith shares one of her favorite quick-and-easy recipes that can be made ahead and kept on hand for simple, healthy fuel on the spot.  Thank you, trainer Cherith!  

Mashed Sweet Potatoes:

Wash and cut up 3 to 4 sweet potatoes in big chunks - you want enough to fill up a 13x9 pan.  Sprinkle generously with cinnamon, cover with foil, and bake at 425 for 1.5 hours.  Take out and peel off skins.  Put potatoes in bowl - adding more cinnamon to make sweeter if desired. Mash with a fork.  I always keep this in my fridge - It's a great fuel source!  I eat 4 oz of these before my afternoon workout.  Another plus?  My kids love these as well - Satisfies the sweet tooth!!!

Pin It

Wednesday Wisdom

Fat Burning Myth

 The myth in fat burning is that you have to burn fat to lose fat. What matters is the total calories you burn, not the type of calories you burn.

It may be counterintuitive, but there is no connection between using fat as an energy source and losing fat from your body. Even if this were true, you could burn more fat in your cardio zone than in the supposed fat burning zone simply because more calories are burned at a higher intensity.

The most important aspect of weight loss is managing total calorie intake and output. There are ways to boost your metabolism (by eating small frequent meals, increasing total body muscle mass, varying your exercise routine) but prioritizing low intensity exercise is not one of them.

So you know what that means, do MORE burpees!!!!

Happy Wednesday!!

Pin It