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Thursday, October 4, 2012

You can do it!

 Changing your eating and exercise habits are not easy, it takes much time and dedication.  Remember results do not happen overnight.  You will have bad days, you will be frustrated, you will have set backs, you will hit a plateau, and you will feel like giving up, but do not give up because you can do this!  You are worth it. Be patient, be consistent in coming to class and clean up those diets!  Start viewing food as fuel for the body.  Choose food (fuel) that is going to help the body to work properly.  Feed it with wholesome, nutritious foods.  Your results will be 80% based on what you put in your mouth.  I am here to help you make a lifestyle change.  I want you to become healthy, to live a very long life, I want you to gain the tools from me to teach your children so we can help them learn the importance of exercise and proper nutrition.  This is my passion.  I pour my heart and soul into this program and I here for you with every step that you take.  I am available to talk with you through email, phone, text, lunch, coffee, whatever I can do to help you succeed.  You can do this and you are worth it!!!!  The path to wellness and fitness is not easy, but I promise you it is worth it!!  There are going to be days when you come to Fit Camp and it is going to be hard, it is OK!  I told the girls last night, learn to become comfortable with being uncomfortable.  Change comes with challenge. Do not be afraid to step out of the box.  Do not be afraid to step out of your comfort zone.  Always do your personal best and remember your personal best will be different from someone else's personal best and that is OK.  Start where you are, do not give up.  Know that every good choice you make and every workout that you attend you are making huge positive gains on the inside of your bodies. I believe in every single one of you.  Believe in yourself!

Here is a list of foods to try to include in your diet.  The more colorful your plate can be the better. Load up on vegetables and eat 2-3 servings of fruit a day and do not forget to drink that water!
Fish
chicken
grass fed beef
lean ground turkey breast
beans
quinoa
brown rice
Whole grain bread or wraps- avoid heavy carbs after 3
Spinach
Romaine lettuce- I often use these instead of a wrap, I place my meat in the center and roll it up
Tomatoes
cucumbers
broccoli
carrots
squash
zucchini
sweet potatoes
eggplant
spaghetti squash
swiss chard
asparagus
onions
strawberries
apples
grapes
bananas
oranges
avocados
really any fresh fruit and vegetables- the more colorful the better
almonds
walnuts
natural peanut butter or almond butter
Ezekiel muffins
Plain or vanilla Greek yogurt
Plain Kefir
Bare Naked Granola
Frozen veggies for quick dinners
BPA free canned tomatoes
canned tuna in water
canned salmon
Mary's Gone Crackers
Lara Bars
Kind Bars
Nitrate free lunch meat
Nitrate free bacon or turkey bacon
olive oil
coconut oil
Kashi cereal
eggs
oatmeal- not instant
string cheese
feta cheese


AVOID
white bread
white rice
Boxed foods like mac and cheese, lean cuisines, spaghetti O's, hamburger helper, etc
NutriGrain bars
Granola bars
White pasta
fried foods
white potatoes
SODA!
excessive alcohol
Fast foods
Pop Tarts
instant oatmeal
Flavored yogurts
Nutella
Anything with high fructose corn syrup
Anything with more than 5 ingredients on the label- and you should be able to pronounce and recognize ALL the ingredients
Anything packaged food with more than 9grams of sugar per serving
Sugar

Eat frequently throughout the day.  Include protein, carb with every meal.  DO not be afraid of fats- your body needs fat!!  Low fat diets leave you feeling deprived and hungry!  You want to get fats from foods like walnuts, almonds, olive oil, avocado, coconut oil, salmon, etc  Here is an example of an average day

Breakfast
Scrambled eggs cooked in coconut oil with onions, peppers, spinach, tomatoes and feta cheese
Mixed fruit- canteloupe, watermelon and honeydew

AM snack- about 3 hours later- almonds and an apple

Lunch
Nitrate free turkey on a whole grain wrap with spinach, tomatoes, roasted red peppers and a very small amount of olive oil mayo
side salad

PM snack- between lunch and dinner, it is OK to skip this snack if you do not feel like you need it
Grilled Chicken breast
small sweet potato
grilled asparagus


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