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
Tuesday, June 23, 2009
Friday, June 12, 2009
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
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
Thursday, June 11, 2009
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
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
Friday, June 5, 2009
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!!
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!!
Thursday, June 4, 2009
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.
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.
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