OMG Protein Shake

Ok so I love having protein shakes, I eat them throughout the day when I get cravings for sweets so I like to shake them up a bit and make new stuff. Shakes are a great quick morning meal, which you should be eating something within one hour of waking up to get your metabolism fire up and running. Another time to eat them is prior to your workout and/or immediately following a workout. Your body needs fuel to get through the workout and it needs fuel to help speed up recovery and decrease muscle soreness. Remember you can't live on shakes alone so be sure to get at least three balanced meals throughout the day along with the shakes or snacks.

Today my new shake consisted of rice milk, scoop of protein powder, half a banana, sugar free chocolate syrup and instant espresso coffee for a little pick me up that I so need before I head out to all my kids practices and events. I added a few ice cubes and blended it in my favorite Magic Bullit blender which I highly recommend it is a must have for me. Enjoy it you'll feel like you are cheating but your body is getting some great nutrients and you'll be feeling so much better without all the guilt. Enjoy and see you soon.

Have a healthy and happy evening.

Victoria

How is everyone doing? Today we are half way through the second week of the Health Challenge we are eating 5 - 6 small meals between 200 and 300 calories.

7 Things You Oughta Know...

Hey Everyone,

The week is almost over and I’m sure you are ready for the weekend but don't forget about exercising to keep up that energy and feel great. Join us at Baby Boot Camp on Saturday at Tularosa Park at 8:30a.m. for our high energy workout. Put it on your calendar and treat it like an appointment. You need to exercise at least 3-4 times a week if you really want to see some results.

So I’m going to see you at the park right? Join us for a fun and energizing classes.

Get the info here: http://www.babybootcamp.com

Here are 7 tips to keep you motivated toward your fitness goals. And don’t
forget to check out my *local* restaurant review at the bottom.

1. Develop realistic expectations for yourself; set your own goals. Develop a
positive attitude towards fitness and wellness. Never mind what wacky diet
your friend or sister in law is on. Do what’s reasonable for you.

2. Make a commitment as to when you will workout and for how long. Be specific
about when you want to achieve your goals and set date’s for achieving smaller
goals in the process.

3. Break down your ultimate goal into smaller parts and work on achieving them.
Like a pound or two a week or a dress size in a month.

4. Ask for help if you don’t understand how to go about dropping weight and
getting in shape. Confusion breeds none compliance.
A great place to start is www.sparkpeople.com or just contact me and we can go over some simple steps to get you started.

5. Find ways to relate fitness to your life. Have kids? Play with them. Want to
perform better at work and at home? Fitness is key ;)

6. Minimize self-defeating behaviors and thoughts (e.g., procrastination, low
confidence, wanting a perfect body). Negative self talk is the single most
destructive element for your psychology.

7. Reward yourself when you achieve short and long term goals. I’m not
suggesting Vegas for the weekend and killing a month of progress in one
foul swoop at the royal buffet. But a little treat or trip to a favorite spot won’t
hurt one bit.

** Restaurant Review **

Why is a personal trainer reviewing a restaurant?
Why not? I like to eat – don’t you?

Fortune Cookie (New restaurant off Hwy 92)

It’s traditional Asian Cuisine. You know Sweet and Sour Chicken, Egg flower soup, and egg rolls. I was there for lunch and the menu was reasonably priced at $3.99 per person which included an egg roll, fried rice and a choice of 13 items, there was also a $4.99 per person which included the egg roll, fried rice and soup along with your choice of 8 menu items.

Me and my brother ordered from the $4.99 menu and got the sweet and sour chicken, but they accidently brought the pork (but I still ate it) and the Kung Pau Shrimp. I liked the sweet and sour sauce, I always worry about that, but it was good not too sweet just right. The Kung Pau was spicy, but if you know me for a Mexican I’m a wimp when it comes to hot stuff, this I was able to tolerate without crying. We got the egg drop soup which was good, the egg roll was just the right size not too big and yes I got the fried rice (but I would suggest getting the steamed rice). Portions were just right not too much and not too little.

As for the dinner menu it is average priced from $6.50-$16.95. oh and for the children’s menu they have chicken nuggets with fries for $3.95.

So all in all I would say I will go back, this restaurant might make it after all.

How'd you do for the holiday?

Ok so the 4th of July is over that barbeque is behind us, so how did you do? Did you overindulge, think you blew it? those outdoor celebrations can cost you, one meal can be equal to a whole day of calories. Well don't despair and feel you blew the whole summer you didn't you just need to hop back on the exercise wagon and amp it up a bit. Get out and exercise one to two more hours a week. Take a week and wipe out any sugar in your diet you can do it, I did it before I left and it wasn't as hard as it seems, and I'll be doing it again this week.

Here are a few hints, stay away from any table sugar, sweets, candy you know it the junk stuff, if you are temped eat a piece of fruit and I don't mean any fruit stick to the green stuff, green apples, green grapes, kiwi green stuff. Drink a yummy protein shake, add some peanut butter or other fruit.

Contact me and I'll send you a blitz program that someone from Advocare was awesome enough to create, it'll get you back on track without starving you. Remember you can do it, don't give up I once heard someone say at an Advocare Conference "Quiters Never Win and Winners Never Quite". Be a winner don't be defeated.

"Believe and You Can Achieve"

To Your Health,

Victoria

Sugar Free!!

I hope everyone is having a great summer and enjoying time with their kids, it was hot today great day for swimming, that would be a great way to fit in that 30 minute of exercise you should be getting each day and what fun.

Ok so last week I was thinking about what I eat and how I just love sweets, most people wouldn't believe that but it's true, I have a sweet tooth, always have, chocolate is my weakness I could eat it till I puke if I had a choice. So I decided that for one week I wanted to cut out sugar so I am on day two and surprisingly it's going good, I feel great. I have avoided that dreaded afternoon, after meal sugar craving by making a protein shake and chocolate at that, see what I mean I can still have my chocolate only it's guilt free and I know it's good for me. So don't fret if you are trying to lose weight and having a hard time cutting out sweets, go out and buy some whey protein, it comes in vanilla, chocolate and strawberry, mix it with fat free milk, add some ice cubes, I also added Power Peanut Butter you can get from GNC you can also add frozen or fresh fruit have fun with it. It is yummy and a great after dinner snack, it settles that craving and fills you up so you are done and your stomach won't growl when you go to bed.

So go get some protein you need more of that if you are trying to lose weight, helps keep you full longer and cutting out sugars will make a huge difference in your belly bulge. If you are trying to cut back on something consider the sugars, look for foods with stevia or splenda in them and don't overindulge in those either. And of course come to Baby Boot Camp regularly and get at least 3-5 days of exercise including cardio and strength training. Talk to you again soon.

Committed to your success,

Victoria

Every Day Is A New Day!!!

Hey everyone isn't this a wonderful day, God bestows many blessings on us and one is always a brand new day. Remember that when you are out and about and you lets say stop at Dairy Queen, like we did today after my kids last day of swim lessons as a celebration for them. They did awesome and I'm so proud of the progress they made, of course Ella and Olivia still need some work so I plan on putting them back into another session when I get back from my trip to the Azores to see my hubby in a few weeks yaaaa! If you are looking for a great swimming program you have to go to Karen Eaton, "Karen's Aquatics" she's awesome if you need info contact me I have registration forms or look her up. Anyway I was looking at that yummy Mocha Moolatta that was calling my name and guess what "I actually passed it up", I'm so proud of myself it was hard let me tell you, but sometimes you just have to bite the bullet and say no to certain things. Although I'm not in the weight loss mode right now I do try to maintain and not overindulge, and skipping this means I won't feel so guilty this weekend if I do eat something I shouldn't.

Long term weight loss and management doesn't come with strict dieting it comes with disciplining yourself and eating in moderation, don't blame others who make yummy deserts for that potluck or picnic, learn how to control yourself. Enjoy food but don't overindulge especially if you are trying to lose weight. Track your food, write it down, it's proven that journaling helps in the long term. So Here are 6-Steps to Help Transform Your Body.

1. Control your portions- Don't eat until you are FULL: eat until you're NOT HUNGRY!!
2. Pay attention to everything you eat - Fresh veggies, lean meats, and foods lower in fat and higher in fiber are important to weight loss.
3. Consistent 5-6 small meals a day - Very IMPORTANT, stick to a schedule so you do not get hungry and overeat, and so your body has enough fuel t rebuild after exercise.
4. Hydrate and cleanse your body with water- Your body is around 70% water. Drink at least 2 liters (8 glasses) per day.
5. Fortify your diet with a multivitamin - A good multivitamin ensures that you get all the nutrients you need when you are cutting calories. Check out www.advocare.com/03023877 or contact me to get you some great supplements, remember they only supplement your diet.
6. Refrain from eating at the wrong times - When you work out and especially when you sleep, you want your body to be in the fat-burning mode. When you exercise be sure to eat about one-hour prior so you have energy but your stomach is not full. Leave a two hour window prior to going to bed without eating, only drink water or green tea.

Ok go to it, have a great weekend and remember say no to some things and yes to others as long as you are not saying yes to everything.

To Your Success,

Victoria

This week with Get Lean

So how are you all doing, ok we need to get the word out about this blog, I only have four followers and I think one of those is me.... so can you help me out? tell all your friends and for everyone that joins my blog (that lives in the local area) tell them to write a comment with your name as the referral and if you are a Baby Boot Camp member I'll give you $1.00 off for every person, every bit counts. Tell them the same applies. I'd appreciate your help it's nicer and easier to write when you have a large audience, of course I'm new at this but I just have so much to share as my friends would say :)

Ok so I can't sleep, did for a few hours but it's 3a.m. and I'm updating my blog, am I crazy or just find this a nice quite time to get some stuff done hmmmmm!!!

Anyway here goes. For this week in our Get Lean program, it's all about eating a protein and a complex carb with each meal. Now that means lean protein, like chicken, fish, lean meats (loins are best cut), you want at least 10 grams of protein per meal, now for the exact daily amount it's based on your weight so you'll have to contact me and we can go over that and remember boiled, broiled and baked only!! Now the carbs need to be complex, meaning they provide energy, but absorb into your bloodstream slower, you want everything brown, to include rice, pasta, bread. If you need more information I have a sheet with proteins and carbs but you have to be part of my program to get it otherwise you can find plenty of examples online or at www.sparkpeople.com, your carbs should be about 30 grams per meal also.

Next you want to really work at leaving a window of about two hours without eating prior to bedtime, this is very important you want to go to bed without a full stomach, try to have your last meal or snack as close to bedtime as possible. Eat a snack high in fiber, or eat dairy, helps keep your stomach from growling. Drink green tea or water only during the two hours.

That's it, hope you are getting fit and feeling great. If you have any questions or you aren't on our Get Lean program but are interested in a body diagnostic profile contact me, cost is $25. If you are interested in the Skinny Jeans Club, check that out as well a new 8-week program is getting ready to start up just go to www.skinnyjeansclub.com and look for the Arizona branch. Have a healthy and safe week.\\

Victoria

I'm siked...

Ok so I'm sitting here watching this video I purchased on marketing my fitness business, and it is so awesome....The guy is a multi millionaire his name is Bedros Keuilian and it's funny because the people he's talking to are talking about a lot of stuff I have done or at least thought of doing not I know I need to do it more and better. So here is my proposition....

I NEED YOU>>>

I need your help in marketing and getting the word out about my business. A homebased business is always relient on referrals and that's what I'm looking for, so I have 5 slots that I would be willing to give out for a monthly fee of only $50 for 3 months, plus one FREE one hour session of FREE personal training ($45 value) to those who refer at least two people. For each of those referrals I will give them a FREE week of Baby Boot Camp classes. So get out there and while I'm helping you achieve your goals you can tell everyone how great Baby Boot Camp is and how much fun you have in class and help me achieve my goals. Thank you all you are awesome!!

We are off and running....

Ok so we've started our four week "Get Lean" program and if you are still interested in joining us please come on out to Baby Boot Camp and let's get you started it's never too late, the sooner you begin the sooner you'll reach your goal. I'll be taking measurements on Friday.

Here's a few tips to remember:

1. Always work at your own pace but always push yourself just a little bit further, Baby Boot Camp is a great way to keep you motivated and encouraged and accountable. Have a friend join with you to be your accountability partner and to get you to class on a regular basis. You want to be coming to class at least two days a week and doing some other activity the rest of the week, like walking, jogging, just playing around outside with your kids. Today was my first no-show for Back Yard Boot Camp so me and my kids played freeze tag, boy I forgot how exhausting it can be just playing, but it's so much fun and you burn calories while doing it, so have fun, get outside at least 30 minutes a day.

2. Eat healthy, why exercise if you are going to blow it on the foods you are consuming? 80% of how you look is what you put into your body so be sure it's healthy, good fats, eat plenty of protein and complex carbohydrates, if you need ideas or a meal plan be sure to log onto www.sparkpeople.com it's been shown that people who actually log their food have better success at losing weight and keeping it off.

This week we are focusing on adding two healthy habits, one is increase your water, aim for 12 cups a day but be happy when you get to 8, water alone with increase your metabolism by 30%. The second habit is to eat 5-6 small meals a day between 200-300 calories each, and don't miss breakfast, if you join our program I will give you a list of foods that you can eat to make it easier. One being Advocare Meal Replacements drinks, they are only 230 calories, 24 grams of carbs and 24 grams of protein and lots of vitamins and they taste great. Check out all of Advocare's products at www.advocare.com/03023877 or contact me.

Ok so that's it for this week remember you have to take small steps and eventually you'll have taken a huge leap so get started today don't delay. Contact me for more information on my programs or go to my website for class times and days at www.babybootcamp.com. Stay healthy.

Are You Ready to Be a Lean Fat Burning Machine?

If your answer is yes then you need to join us on a four week journey to getting your metabolism fired up to burn fat and tone your body.  We will have a special workout planned for Mondays and Fridays, with exercises for you to do during the week outside of class.  I will also give you a meal plan and we will do a fitness and nutritional analysis and find out what Advocare products would work great for you to help you reach your goal.

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This is a great program for those of you caught in a plateau or those who are looking forward to that late summer vacation and need to get bikini ready. 

Program begins June 1st, Cost is just $55 for four weeks that will include Monday and Friday Baby Boot Camp classes only, a nutrition and fitness analysis with measurements (body fat analysis is an extra $5), Advocare products are extra and varies.  For Baby Boot Camp members cost is just an additional $10 for the month plus cost of Advocare products.

Contact me to sign up and for more information.

Check out our products at Advocare Nutritional Products

Memorial Day

As I sit at home nursing a cold/flu, yes it's my turn to get sick now, I also sit and think of all the selfless people in the world who gave their lives for our country and for their faith. This weekend is a time to not just think about ourselves and what we have or do not have but what others don't have and only wish they did. There are so many people in the world who are so much less fortunate, yet we complain about so many little things in our lives. We need to take time and talk to our children about how fortunate and blessed they are to have a roof over their heads, food in the refridgerator and clothes for every day of the week, even if they aren't the most popular brand and maybe are a little worn. If it were not for the people who have fought for our freedom, made sacrifices and those that have died for it then we would not have these choices or the freedom to own a homes and live our lives the way we chose. Take time to thank a soldier, don't be afraid to greet and smile at a homeless person maybe even buy them a meal, you never know who they may be, I often think "could that be Jesus?" you just never know. Have a great holiday weekend and may God bless you and your family.

15 Minutes For You

Ok so I'm starting to send out some great little workouts you can do at home or wherever you may be when you aren't able to come to Baby Boot Camp or you just want to get a little more exercise in, which is awesome and very much encouraged. Remember you want to try to get at least 30 minutes of accumulated exercise in at least five days a week. It doesn't take much time only 10 minutes here and there, do this workout and you're halfway there.

-2 minutes high knees in place *remember kneed to hands, not hands to knees
-2 minutes switch feet
-1 minute mountain climbers
-1 minute plank
-3x15 push ups
-3x15 dips with 5 count holds every 5th rep
-2 minute reverse lunge
-1 minute curtsey squat each leg
-2 x 15 clock push ups (5 each at 10&4, 8 & 2, 9 & 3)
-1 minute ab bicycle
-1 minute reverse crunches

Repeat if you have time and you are done, have fun.

Let's Get This Summer Started Right !!!

Hey everyone, I'm finally getting my blog site up and running and I'm hoping it'll be something that will inspire and motivate you. I would love your feed back and suggestions on anything you see or hear regarding fitness. I will be posting what we are up to in Baby Boot Camp as well as my Back Yard Boot Camp. I want to be able to give you online encouragement and personal training for those times when you feel a little discouraged or unmotivated to get out of the house and join us. Remember every little bit counts even if it's just a few minutes of standing crunches and squats in the backyard while watching your kids play or maybe while watching T.V.. Just use your imagination and you'll be amazed at the results you'll see in the mirror in a few short months or even weeks. So stay tuned to what I have in store for the upcoming summer months'. Good luck and stay in good health...