Week 4: May 13-17

Hope you are all having a wonderful Mother's Day, no matter how you have chosen to spend it!  I road tripped it to L.A. yesterday for a Mother's Day picnic with my daughter and then side-tripped it to Bakersfield to have breakfast with my mom this morning, and now I am home with my husband, hoping to be taken out to dinner because I don't want to cook!! :)

We are starting up our final week of this current session.
Locations for week 4:  May 13-17
MF:  Rancho Grande Park
W:  the Dunes in Grover Beach, meet at Fin's Restaurant at the end of Grand Avenue

Also:  I sent an email last Friday to update everyone on punch card status and info....info which bears repeating!

1.  New session prices are on the website.  If you pre-pay this week, your name will be entered in a drawing for a one-hour personal training session with me.  Drawing will be held the first Monday of the next session.  This does not apply to Buggy Bootcamp

2. Recruit a new bootcamper and you will get your name in the drawing, again!

New Session dates:  May 28-June 21
545am class first week:  WF and then MWF throughout the remainder of the session
915am class first week: TuTh and then MWF throughout the remainder of the session
930am Buggy Bootcamp:  WF first week, then MW  throughout the remainder of the session

So, prepay for next session and enter a chance to win a one-on-one session with Nancy!!

In the love of health, fitness, and motherhood :).
Nancy

Week 3: May 6-May 10

Week 3 ALREADY!  We are 1/2 way through this session; one more weird schedule week for you 915'rs too!  I am posting early, again, since I will be out of town through Monday morning.  Also, I send out punch card updates on Monday, so for those of you who are still working off a punch card, you will know how many classes you have left.  I should have the new pricing on the website soon!

545am (915'rs are ALWAYS welcome)
MWF, business as usual!
Monday, Rancho Grande Park(Danielle)
Wednesday, Rancho Grande Park (Nancy)
Friday, Wilmar Stairs (Nancy)

915am
NO MONDAY
WED AND FRI ONLY
Wednesday, Rancho Grande Park
Friday, Wilmar Stairs

BuggyBootcamp
930am
Monday, Rancho Grande Park
Wednesday, Wilmar Stairs

Deposits are being taken NOW for BBC's next session.  10 mamas max, with 3 spots already taken (as of 5/2/2013)

Week 4, May 13-17:  MWF for 545am and 915am!  Woohoo!!

Heads up for next month session:
545am (11 classes total)
Week 1:  May 29-31 WF only
Week 2-4:  June 3-21 MWF

915am (11 classes total)
Week 1:  May 28-30 TTH
Week 2-4:  June 3-21 MWF

915am'rs ( and anyone else who wants to)
Try to get at least 2 days of cardio in between your last bootcamp workout and your next! 
Do your core crusher for 4 minutes, each day:
5 pushups to planks (5 on each side)
5  frog plank jumps
5 side ab crunches
5 bicycles (r/l=1)
5 mountain climbers (r/l = 1)

Have an amazing weekend!  I'm am off to Arcata to visit my son.  I will be home Monday morning! 
With the love of health and fitness,
Nancy

Week 2: Schedule and Locations

Posting this a bit early since I will be out of town.  Here is what we have in store for you on our week 2 of bootcamp:

Buggy Bootcamp: 
M, 930am @ Rancho Grande Park
W, 930am @ Pismo Beach

545am Bootcamp
MWF @ Rancho Grande Park

915am Bootcamp
TuTh @ Rancho Grande Park

PLEASE, if you have not paid for this session yet, plan on paying at your NEXT workout!  If your punch card runs out, talk to Nancy about the fee for the remainder of the session, and bring payment at the NEXT workout after your last class.  The new pricing is not on the website yet, so you can't pay via paypal.  I am working on getting it updated.  If you need a reminder of rates, read the blog under this one!  Thank you!

Have an amazing weekend.  Keep good thoughts for my friends and me as we run the Ojai 1/2 marathon on Sunday!  I will keep good thoughts for you as I lounge by the pool on Monday, recooping from our run!  :)

With the love of health and fitness,

Nancy

BACK to BOOTCAMP!!

Hip hip hooray!! Hope you all had a glorious week off!  Couldn't ask for better weather!  Should continue for us and we will even have a bit more daylight during the 545am workout! If you didn't get a chance to read the article below this post, it's great! 

Okay, this week's schedule/locations:
Monday, Wed, and Friday for 545am and 915am!  ALL at Rancho Grande Park.
Buggy Bootcamp is FULL!!  So all you mamas and buggies, meet at Rancho Grande Park, MW @ 930am.
Please RSVP and/or if you KNOW you ARE NOT coming, please let me know.   Sure helps with planning! Thanks.

Some changes ahead:

Schedule for this session will look like this (please note it in your dayplanners/calendars/phones):

545am class:  (12 classes)
MWF all 4 weeks

915am class: (10 classes)
Week 1:  April 22-26, MWF
Week 2:  April 29-May 3, Tu/Th (NO MWF)
Week 3:  May 6-10, WF (NO Mon)
Week 4:  May 13-17, MWF

Pricing Changes: (in effect thru June session)
No new punch cards will be sold at this time.
Options:
1,2,or 3x/week session pricing; expires at the end of a session--no roll-overs!
1x/week (4 classes total):  $60
2x/week (8 classes total):  $100
3x/week (12 classes total--545am class only):  $120
Session fee (915am only):  commit to all 10 classes in this current session:  $115

Drop in fee for guests:  $15/class

Add-on fee (for current campers only):  $10/class
  For example, you paid for 8 classes but want to come to an extra class.

Looking forward to seeing you tomorrow!

With the love of health and fitness,

Nancy

The How's and Why's to Eat Clean

Read this:
No, it’s not all about making sure those carrots are squeaky clean before chowing down (though that’s probably not a bad idea). While there's no hard and fast definition, clean eating is all about consuming only whole foods (think: fruits, vegetables, and whole grains), while avoiding processed and fast foods at all costs. The idea is to promote health and encourage individuals to become aware of what they are eating (not to mention the benefits of lowering sugar, sodium, and artificial ingredient intake). So what’s the fuss all about, and should you try it, too? Due to the lack of super-strict rules attached to this lifestyle, its popularity may lie in its ability to encourage healthier eating by allowing people to pick the foods they like and reap healthy rewards.

What’s the Deal?

Healthy Vegetables

Photo by Marissa Angell

While the term "clean eating" is relatively new, the concept originates from the 1960’s and its (hippy-dippy) health-focused condemnation of diets containing high amounts of processed foods. (Keep in mind not all processed foods are equal: They span a spectrum ranging from minimally processed items like the bag of spinach you get at the grocery, to heavily processed foods like the frozen fish chicken nugget in the back of the freezer.) The closer your foods are to the minimally-processed side, the closer you are to eating clean.
The “rules” of eating clean can vary widely, and it’s important to note that this diet isn’t really about losing or gaining weight — it’s just about eating healthier. While some serious clean eaters choose to forego anything that’s been processed at all — meaning they’ll stick to fresh-picked produce, and will pass on supermarket meats, dairy, and grains. Others choose more lenient plans, focusing on eating only whole foods (even if they’ve undergone some minimal processing), allowing conventional supermarket meat, veggies, and grains (though loaf bread with unrecognizable ingredients is probably off limits).

Why It Matters

The benefits to eating whole foods are plentiful. Research shows that eating fresh fruits and vegetables can aid in the prevention and control of weight gain, which can lead to a host of chronic diseases [1]. Plus, studies suggest a diet rich in these healthy food groups can reduce the risk of cardiovascular disease, cancer, Alzheimer’s, and stroke (to name a few!). The consumption of a variety of whole grains and legumes has been linked to reduced risk of diabetes, too [2].
And we’re not the only ones on board with upping veggie intake: The US Dietary Guidelines for 2010 (the most recent) encourage eating more fruits, veggies, and whole grains and reducing the amount of sugary beverages like soda and juice.
Adding more vegetables and quinoa to the plate are great, but cutting down on the added salt and sugar is also important to clean eating (and overall health!). Research shows a reduction of dietary salt intake can help delay or prevent hypertension and decrease the chances of cardiovascular related health issues and death [3]. Additionally, 80 percent of trans fats come from processed foods (the other 20 percent take place naturally in meat and dairy products) — yikes! These trans fats increase LDL or “bad” cholesterol levels that are linked to increased cardiovascular related health issues.

Is it Legit?

All signs point to yes (though we’re not saying “all clean, all the time” is definitely the way to go). While it might not be necessary for everyone to eat clean, there don’t seem to be any downsides (other than having to pass on that nitrate-packed chili cheese dog at the ball park). Clean eating is more of a lifestyle than a diet, and its flexibility leave a lot of accountability up to each individual. The key is to being a successful clean eater is eliminating as much processed food as possible. And the great part is that it allows a high level of customization (not a fan of Brussels sprouts? No problem!). As with any change in diet or food consumption, it is always recommended to consult a health care professional (such as your doctor or registered dietitian) who may have suggestions on the best way to get started.
It’s also important to note that allowing yourself a cheat day (or meal, or week-long vacation) every once in a while can actually help you stick to that healthier diet for the long-term. Some research suggest that the occasional cheat day can actually boost metabolism by upping leptin production, which can help the body burn more calories after overeating (at least temporarily). Restricting calories can cause leptin levels (the hormone responsible for maintaining our energy balance and helping with weight loss) to decrease, but temporarily increasing calorie intake can also give a boost to leptin production [4] [5]. It’s that bump that can briefly increase metabolism (by about 30 percent, for up to 24 hours). Plus, you deserve a little reward on Friday night after a long week of healthy eating!
Want to try eating clean yourself? Making time to prepare meals each day can be tough. To make it easier, some suggest creating shopping lists for the week, month, or season and keep the list simple and manageable. Cooking double batches of a recipe can help save time, and you’ll have healthy leftovers to take to work or school the next day. The extra planning may be worth it for the body and the wallet: Research shows that foods from convenience stores are less healthy and more expensive than a well-budgeted and planned out menu from items purchased in a grocery store [6].
Introducing whole fruit and veggie smoothies and juices to your breakfast routine, as well as experimenting with new and creative salads and soups for lunch is a great way to eat cleaner each day. Another way to eat cleanly and effectively is to read each food label (including ingredients!) carefully, and to see how many nutrients the food gives you per serving; there’s nothing wrong with being aware of what’s going in that body and how it makes you feel! Plus, reading the ingredient list is often a clear giveaway as to whether a food would be considered “clean” — a long list of unpronounceable and unrecognizable ingredients is a sure giveaway that something’s been over-processed and loaded with not-so-healthy stuff.

April 8-12

Hope you all had a great weekend.  The weather has been pretty amazing and these are the times we LOVE to be exercising outdoors!  Good for the body and soul! :)

Bootcamp is in its 4th week with a break the week of April 15-19.  Come get your workouts in:  3 opportunities at 545am and 2 opportunities at 915!  Many of your punch cards are expiring this week too, so don't miss out! 

Buggy Bootcamp is back on this week and next and will roll right in to a new session on April 22.  Buggy bootcamp has limited space and the demand is great.  Don't forget to pay your deposit for the next session in order to HOLD your spot!  If numbers continue to climb, we may look at offering additional days/times!

Locations for the final week:  Rancho Grande Park all week

Hope to see you all at the park!

With the love of fitness,

Nancy

Running Bootcamp

Sorry all.  Had to cancel Running Bootcamp because the minimum numbers were not met.  If you gave me a check for a deposit, I will get it back to you asap.