Thursday, December 20, 2012

This Week's Schedule (cont'd)

Hi ALL!
One more post before break!

Hope to see you all tonight at my house for our first (well, in a very LONG time) Christmas party!  Need more info?  Email me!

Friday is the last workout before break.  One workout ONLY at Wilmar Stairs and rain cancels:  545am.  No 915am workout!

If I don't see you tonight or tomorrow, have a very Merry Christmast and Happy New Year.  We will be back to bootcamp, Monday January 7.

Cheers!!
Nancy

Sunday, December 16, 2012

Final Week of Bootcamp for 2012

We are in our final week of bootcamp for 2012.  Amazing how time flies!  Lets maximize our time together by commiting to this week's workouts:  don't hit snooze when the alarm goes off, don't sabotage your workout efforts by downing high caloric holiday treats, and literally write your workout time in your dayplanner so nothing else gets in the way. 

So, now, after that little pep-talk, here is what this week looks like:

Monday, Dec 17
545 and 915am:  Rancho Grande Park
930:  Buggy Bootcamp

Wednesday, Dec 19
545 and 915am:  Grace Church Parking lot
930:  Buggy Bootcamp

Thursday, Dec 20
Holiday Get-Together at Nancy's house
Please RSVP if you haven't yet! 

Friday, Dec 21
545am:  Rancho Grande Park


Bootcamp will be on break for 2 weeks!  We will meet up again starting Monday, Jan 7.

Hope to see you all this week at the park!
With the love of  fitness,
Nancy

Wednesday, December 12, 2012

915 Bootcamp, 12/12/12

Meet at Rancho Grande Park, regardless of rain.  Wear rain resistant workout clothes, just in case.    If pouring rain, we'll decide where to go from there. 
See you at 915!

Sunday, December 9, 2012

Weekly Update: Dec 9-14

Hope you are all having an amazing weekend!  Beautiful weather, holiday parties, family, decorations, traditions~ we have it all.  I have a few announcements to make in today's blog, so read on!  (AND, when finished reading this blog, read the one below on tips to avoid the annual holiday weight gain.  It's NOT inevitable and IS avoidable, so there are a few tips to help you be successful.

Why Weight? Weightloss Challenge ended on Friday with the final weigh in and measurements.  The challenge was 7 weeks long and took the participants thru Halloween, Thanksgiving, vacations (Argentina, Hawaii), colds, and they survived. 

Our big winner is Diane Adam!! She lost an amazing 6 lbs which is on top of the weight she lost in last Spring's challenge, on top of the weight she lost last Fall.  Yes, you read that right, she has lost and kept it off, and lost 6 more pounds as well!  SO proud of Diane!

Second place goes to Sheila Racinez!! (our Hawaiian and New Mexico traveler).  Sheila lost 2 lbs in spite of her previously mentioned travels, a sprained ankle, and sore wrist. 

Diane wins $100 CASH
Sheila wins $50 CASH
Els and Denise win $15 coupon good towards a bootcamp punch card.
Congrats ladies!!

Schedule/Locations:
Monday
545 and 915am:  Rancho Grande Park
930am:  Buggy Bootcamp, Rancho Grande Park

Wednesday (chance of showers forcasted)
545 and 915am:  Rancho Grande Park unless rain
If rain, 545am Rotary Bandstand and 915am Pismo Beach Outlets
930am:  Buggy Bootcamp, Rancho Grande Park

Friday
545am:  Rancho Grande Park
915am class to be announced, not sure if a travel day for Nancy or not

Holiday Get Together:
I would love to do a holiday get-together this year!!!  We talk and talk about it, but it hasn't happened in the 7 Christmases of CIA's history. What do you think?  Send me some feedback!

Ok, signing off for now.  Read on for holiday survival tips!
In the love of fitness,
Nancy

Monday, December 3, 2012

Holiday Survival Guide

Here's a bit of advice I read recently.  It's not about deprivation, calorie counting, or starvation.  It's about eating healthfully, making choices, and indulging slightly.  It might be something to help you as you head in to this holiday season.  I am here to help you stay fit and healthy.  Read on, and try it out!

It's no secret that most people gain 5 to 10 pounds over the next month. With all the parties, special meals and edible gifts, weight gain is pretty much inevitable...right?

Not necessarily. Here's a survival strategy to keep holiday pounds from making a permanent home on your hips or belly.

Golden Tip to Avoid Holiday Pounds: Spend the next 4 weeks eating like a caveman, with 2 daily exceptions.

Here's why: Holiday pounds are caused by eating too many foods that are high in carbohydrates/simple sugars and fats.

You can avoid all that by sticking with an eating plan created by our pre-historic ancestors, while still keeping things fun by allowing for 2 small daily exceptions.

This is what you sould eat...

As many fresh and fiber-filled vegetables as you want.
  • Load up on salads (avoid the fatty dressing and croutons)
  • Enjoy more vegetable side dishes (as unembellished as possible)
  • Avoid starchy vegetables like potato and corn.

Lots of lean, protein-filled meats(or non-meat) and eggs.

  • Stick with meat that has been roasted, barbequed, or baked.
  • Avoid fried or processed meats.
  • Try 4 egg whites with one yolk
Fruits, nuts and seeds in moderation

  • A piece of Fresh fruit is a delicious dessert.
  • A small handful of nuts or seeds for a snack.
  • Don't eat sugar-added fruits, nuts or seeds.

Then enjoy 2 small exceptions...

  • Bread or grain product: No larger than the size of your hand.
  • Starchy vegetables: Half of a cup.
  • Baked goods: Should fit into the palm of your hand.
  • Candies or confections: The smaller the better.
  • Holiday drink: 8 ounces.

This plan works because it allows you to indulge in 2 exceptions each day. This encourages you to pick and choose the holiday cheat food that you really love, as opposed to eating everything in sight. Don't eat the cheese dip and chips just because it's there, be picky and choose what you really want for a treat. (Gramma's rum balls that you only get once a year!)

When you navigate the buffet line at your next holiday party, feel confident knowing that you have a game plan. Stick with salad, vegetables and meats first, then pick out your 2 small exceptions and savor those.

Sunday, December 2, 2012

Week 2: Schedule and Locations

What a wet weekend!   It does kind of set the mood for the holidays, though, don't you think?  Hope you were able to get outdoors between rainfalls to get the heart rate up a bit.  I am planning the workouts/schedules this morning and then will do my own circuit in the garage, once done.  Where there is a will there is a way, right?

Here is what we have in store for the upcoming week:
Monday:
545 and 915am:  Rancho Grande Park for Circuit Training (you will need your weights)
930:  Buggy Bootcamp
Why Weight? Weightloss Challenge participants:  challenge was extended one week.  You can weigh in tomorrow as a FYI, but final weigh in and measurements will be Friday.

Wednesday:
545 and 915am:  Rancho Grande Park for HILLs!
930:  Buggy Bootcamp

Friday:
545am workout: Rancho Grande Park
9am:  Weigh in with optional workout after
Final measurements with the winner(s) announced on Sunday.

Enjoy your day.
See you at the park.
With the love of fitness,
Nancy