Eating Out

Since part of the Training Camp is to have some ideas on nutrition, I thought this article would be a little helpful when eating out. There are many ways to completely screw up your diet (and I don't mean diet as in "on a diet", I mean it as a "lifestyle of eating") when eating out. The link below has some ideas for actual meals in restaurants:

2012 Healthy Meals

Read it but be sure to come back here and finish this blog :)

A few ideas to keep in mind:

Salad:
1. Salad dressing ALWAYS on the side!
2. Light to NO cheese on salad.
3. NO croutons. - BAD CARBS!
4. Load with veggies!
5. Iceburg lettuce is just green water....get the dark greens so that you get some nutrients out of your salad.

Entrée:
1. Nothing ever "smothered" or "loaded"
2. Sauce is never a good thing and can add lots of extra calories. If you still want the flavor, ask for the sauce on the side.....and dip your fork in first
3. Turkey burgers as TYPICALLY just as bad as a regular burger. Unless they are stated as 99% fat free and/or white meat only.
     ~~~ If you are craving a burger, go for the veggie burger or the black
            bean burger
4. If you get a burger of any sort, take the top bun off - bottom also IF you want but at least the top bun and eat with a fork.
5. Skip the ketchup and go for the tomato!
6. Immediately ask for the doggie bag and put half of your meal in that and take it home for lunch for the next day (if you heat it on the stove instead of in the microwave, it is normally more flavorful than the day before)

Dessert:
1. SKIP IT!
2. BUT, if you reallllllly must have it, split it with a friend.....only take 1-3 bites of it.

Lastly ~~~ Once I feel that I am full - even slightly, put your dirty napkin or a plate on top of your leftover food (that you aren't taking home with you) and that will stop you from snacking on it while waiting for the bill.

I hope this helps!

STAY FIT!

Cardio and Strength

Figured this was a good morning to post this as a little reminder. Especially after the cardio filled workout we just completed. ---- and a little bit of yoga to stretch!
Don't forget your water and if you like flavor and maybe an extra boost - have a tea instead. Try different kinds. I like all kinds! And I get them from multiple places. My preference is always loose leaf but will drink from a bag.

Oh, and MOTIVATION AND PERSEVERANCE! HUGE HUGE HUGE! Keep those words in the front of the brain!

Have a great day!

Encouragement

I love my job. But I love my job because of the people I work with. The personal clients and the campers of Dawn's Training Camp are just amazing! To watch the transformations. To see the change in the attitude. To grow in their strength and their achievements. I honestly couldn't ask for a better job!

I remember when I first started trying to lose the weight that I had gained from when I quit smoking. It was so hard. The first plank I TRIED to hold for 30 seconds. I thought that it was the longest 30 seconds ever! It pays itself forward over and over again when I see the same goals being met by these ladies in my Camp and my clients.

The amazement of pushing themselves past their limit....taking one more step to gain the strength that they so each deserve. It's worth every second of me making the choice (well I believe God had a hand in this as well) of becoming a Personal Trainer.

I love helping people become stronger, emotionally and physically.

So, to end my blog for today: I want to THANK EACH OF YOU for being who YOU are and letting me help YOU become what YOU want to be! It is an honor!

Day 2

Day 2 was a HIT! These ladies are simply incredible! They powered through the pain from the workout on Tuesday and just kept going!  No pictures for today as my phone died while I was trying to get a few.  BUT, I found this perfect pic that I figured the Ladies would all enjoy!

They all got free samples of Body Core's chocolate protein for after their workout. I am anxious to hear the results :)

Day One of Training Camp

Training Camp on Day 1 was STRAIGHT UP AMAZING! These ladies pushed themselves - it seemed to me - past their limit and yet still kept going! At one point, two ladies were literally crawling across the floor - BUT - they didn't stop! They kept going! The energy was so positive, full of endorphins, that I don't know how I didn't just jump right in with them!

Here is a sneak peak into the evening:

 

These ladies learned that our bodies need 45-65% carbs of daily calories to continue with our energy needs/requirements.  If they didn't know before, they memorized it after a few burpees!!!

Thursday is going to be even more exciting as we have five more joining us! Do they know what they are in for?
 

And don't forget to follow me on Facebook Dawn's Training Camp

Continuing Preparation

Four days until Training Camp starts. I talked to numerous people yesterday about this Camp starting and am getting very excited - even more than I already was!

My only concern right now is - as my husband so nicely put it - The name of the camp is BLAH. I need something better. I need some ideas. I am clueless with creativity on this kind of stuff. Give me the challenge of new exercises and I am all over that but something like this, I am lost. I get boring.

I think I might make it a challenge for my Campers :)

With a Prize at the end.

 

Training Camp

Before it begins..................

So this week I decided to host my very own Training Camp. I actually started doing boot camps a couple of years ago which is how Body Core Fitness started so I find it very ironic that almost four years later, I am doing them again! This time, I have a little more experience under my belt...which makes it way more fun!

I will be using this blog to post pics and blog about the progress of the Campers.

I am so very excited!

Dawn's FB Training Camp Page