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TIPS
Alright, ladies, here we go! The workouts for bootcamp won’t start until next week, but there are some things you can be doing this week to prepare you! From taking your current measurements to practicing proper hydration (it’s not as easy as it sounds), use the next several days to physically, and mentally, prepare yourself for your 12-week road to that hot bod!

There are a few things I’d like to mention before getting into some specific tips:

  1. Reagan and I have committed to working out together twice a week. However, I suggest exercising at least 3 times per week to really feel and see results.
  2. I will be providing you with some suggested supplemental workouts that will compliment the intense bootcamp workouts each week. These will include things like yoga, ballet, jogging, etc.
  3. As with any exercise or nutrition program, consult your physician if this is something new for you.  You know your body, but that doesn’t always mean you know your limits. Talk to your doctor about what’s best for you, especially if you have previous injuries or are pregnant.Now, for some helpful tips for a successful workout program. Read them a few times, giving yourself the chance to really commit. Now is the time to empower your body. Here we go!

What to Consume::

  • Although this is a fitness bootcamp, monitoring what’s going into your body is just as important and what’s coming out (i.e., those unwanted calories, pounds, etc.) Most trainers/nutritionists will tell you that you tone in the gym and lose in the kitchen! Monitoring your diet is, hands down, the best way to lose weight and, at the same time, ensure that your body is getting the right fuel to become stronger.
  • Start each morning with a glass of room temperature water. Add lemon if you have it! This will get your metabolism cranking.
  • Drink lots more throughout the day! Staying hydrated keeps your body functioning at peak performance, and will help keep your muscles fresh during hard workouts.
  • Follow your glass of water with 1 flax seed gel cap and 1 chewable Vitamin C Tablet. Each of these supplements aides in metabolic regulation.
  • Be sure to eat within 30 min of waking up.
  • For the rest of the day, eat every 3-4 hours. Never go long periods without eating. Your body will think you’re starving and will go into survival (aka-storage of fat and sugar) mode.
  • Try to keep naturally healthy snacks around. Almonds and grapes are not only tasty, but appetite suppressants as well. AVOID anything labeled “low fat,” “diet,” or “sugar free.”  Most of that stuff is chemically altered and will generally jack you up. :)

General Guidelines::

  1. Set goals. Give yourself 2-4 tangible goals to meet over a certain time period, in this case the months of March, April, and May.
  2. Be realistic! You’ll never stick to your plan if you feel like your goals are unattainable. This goes for your fitness goals as well as nutritional goals. Try setting fitness goals, as opposed to weight goals. For example, try to increase your max # of pushups, or the speed of your mile. Focus on how you perform, not on what you weigh.
  3. When you’ve met your first round of goals, set new ones! This will help keep you motivated.
  4. Commit to a certain number of workouts/week and stick to it. You don’t HAVE to work out on the same days each week, but make sure you hit your # of committed days each and every week!
  5. Allow yourself to miss one day/month, but that’s it! (unless you’re sick or injured, of course) If that’s the case, let me know and we can come up with an alternative routine.
  6. Do what you can! Only you know the limits of your own body, respect them. Push yourself, but don’t hurt yourself. Remember, your workouts will only be effective if you can actually do them. Be mindful and listen to your body!

What’s Next::

  1. Set your goals! Take measurements, weigh in, and be realistic. You can find a great “how to” for taking accurate measurements here. For most women, initial fitness progress is seen in inches, not pounds.
  2. Make a calendar! Start with week 1. Decide what day you want to start and how many days/week you’re going to work out. Include time for icing/warm baths into your workouts.
  3. If you’re serious, send me your calendar! I’m going to check in with you throughout the weeks to see how you’re doing, encourage you, and light a fire under your booty if you don’t want to move it :)
  4. Make a checklist! Make sure that you’re drinking your morning water and taking your supplements every day. This can be on your fridge, on your phone, or on your hand. Your choice!
  5. Keep an informal journal of what you eat. No need to go crazy counting calories, but just being aware of what you eat each day can help you make better choices. Remember, lots of small meals throughout the day!
  6. Re-measure and weigh yourself only once/week. Keep in mind that us women fluctuate with our cycles, so if your figures seem way off, redo them the next day. Depending on your progress, you can adjust your goals.
  7. Enjoy yourself! When it’s no fun at all, and you’re a sweaty mess, just remember: 1336059765719_8358605Nourish and Be Nourished::