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Not Quite Boot Camp

Fri Apr 09, 2010 5:14 pm by Drew

I don't know that anyone will read this, but I'm going to say it anyway...

Starting Sunday, I'm getting off my butt and doing what I'm supposed to. For the past three weeks, I've been getting up early and going to the gym, but I haven't followed it up with cardio and diet. (Cardio - no excuse. Diet - its been a bit hectic)

So I'm making a public commitment to do better for at least the next …

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Comments: 3

FITNESS EXPO & BOOT CAMP

Sat Jan 16, 2010 8:02 pm by Bonnie

FITNESS EXPO AT THE MALL

BOOT CAMP AT 8:00AM IN THE NORTH LAWN AT THE MALL
MALL WALK WORKSHOP & MALL WALK AT 9:00AM
FITNESS EXPO 10AM-3PM

EVERYONE'S INVITED. Anyone who wants to work the booth, participate in group demonstrations, etc just let Bonnie know! Smile

Comments: 1

Come Run With Us

Fri Jan 15, 2010 7:54 pm by Drew

Marcus and I did the Walt Disney World half marathon on January 9. We both had done a half marathon before, but never in such a large group.

The run was great. It started outside EPCOT, ran over Disney roads, then through the Magic Kingdom (including running through Cinderella's castle), and back to EPCOT.

While it was fun, it would have been better in two ways: 1. not be so stinking cold …

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Comments: 10

Boot Camp is Over. Now What?

Fri Apr 09, 2010 3:53 pm by Drew

One of the worst things about boot camp is when it ends. Yes, it is wonderful to not have people yelling at you to "Hold Plank!!" for an hour, but what do you do after that in order to not lose the progress you made?

Let's get some ideas, people!

Comments: 3

A Shot of Motivation for those in need

Fri Apr 09, 2010 5:04 pm by Drew

A couple thoughts to motivate you in the hard times.

If you quit when things get hard, you will never realize exactly what you can do and how far you can go.

The saying goes "Pain is weakness leaving the body." I'd like to add that pain is also a way to remember that you were built for more than eating and sitting. I remember some of the days that were the hardest and I HATED …

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Comments: 0

Confession Corner

Fri Apr 09, 2010 4:01 pm by Drew

Okay, so I did boot camp last year. Three of them, in fact. Since then... let's just say I fell off the wagon and haven't tried to catch it till recently.

I went from 270 (1/09) to 237 (8/09), mostly because of boot camp. However, after August, I have done very little, except run occassionally. I'm back around 255. I CONFESS!!

I know that I am not the only one. Someone else 'fess up. …

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Comments: 0

First Leg day at maxxx

Tue Jan 19, 2010 10:09 pm by TrainerSteve

I just wanted to tell you guys how amazed I was at how well you all did today. Even though some of you got sick... you dug in deep and kept going. Jen W, I want you to regroup and come back tomorrow. You just need to eat more than celery. Clamydia, no more spaghetti dinners. You are all crazy. I really had to dig deep to come up with this crazy workout and you guys dominated it. Rock on …

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Comments: 0

DIET TALK FEB 13

Sat Jan 16, 2010 8:00 pm by Bonnie

Second and final diet talk at 10am at Longevity with Bonnie. We will be going over inbodies and diet troubleshooting. Bring your journals and inbodies.

Comments: 0

DIET TALK JAN 23

Sat Jan 16, 2010 7:59 pm by Bonnie

Diet talk at 10am at Longevity. You are required to attend ONE diet talk.

Comments: 0


Steve's Mushy Diet

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Steve's Mushy Diet

Post  Bonnie on Sun Jan 17, 2010 1:34 pm

THIS IS TOTALLY OPTIONAL. Only do this if you are in good health & have no dietary limitations. This gives us a chance to see who is truly committed with their diet as much as the workout. Whether you need to lose weight or not - this helps you get your head in the game, get serious and begin your journey of total sell-out commitment to the program. ...Plus after you are done with 3 days of this - chicken and broccoli will be the best freaking thing you have ever tasted!! Smile


FOOD IDEAS (protein, carbs, fat)
Oatmeal, 3p, 26c, 2.5f
Cream of Wheat, 2p, 29c, 0f
Grits (instant, 1 pack/1/2 cup), 2p, 20c, 1.5f
Powdered Instant Soup (3/4c) 0p, 12c, 1f
Protein shake (1scp Amer/Whey), 25p, 31c, 7f
(with tbsp Peanut Butter, 1tbsp honey)
Protein Shake with just water & ice, 20p, 6c, 6f

(you can eat other soups, pudding, yogurts, etc - just avoid whole foods during this time).

3 DAY DIET SCHEDULE:

BREAKFAST - Protein shake (20-40gms)

SNACK - Any of the above options except for a protein shake

LUNCH - 2 from above

SNACK - 1 from above or fruit of choice

DINNER - 2 from above (not shake)

SNACK - Protein shake

EMERGENCY SNACK - S.O.L. (More grits)


Philosophy behind the Mushy Diet:
To eat bland and in repetition takes the mental component of "eating for taste" out of the equation, so we begin to learn how to eat for function. This diet will NOT give you the nutrients you need and is not designed to. This diet is formulated as a type of temporary "fast". The Mushy Diet will also help shrink the stomach organ as it is highly elastic and can vary in size, easily accommodating the volume of contents we shove into it. Lastly, the mushy diet will ultimately put you in a caloric defecit as most of us can only stomach the repetitious nature of the diet for so long before eating "nothing" is better than another cup of oatmeal. Wink
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Re: Steve's Mushy Diet

Post  April77 on Mon Apr 26, 2010 10:31 am

Is this "ok" to do while starting BCX?

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Sure

Post  Bonnie on Mon Apr 26, 2010 12:50 pm

Sure, as long as you get enough carbs before a workout so you have energy and you get the protein you need for repair (75-100gms). Remember, it's only to be done for 3 days and it's primary purpose is to shrink the stomach so "normal" portions will make you feel full and satisfied. It's a great jump-start. Smile
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Re: Steve's Mushy Diet

Post  April77 on Mon Apr 26, 2010 2:26 pm

Cool Beans Smile Thanks April

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jordan ajf

Post  wynsue on Sat Dec 04, 2010 7:07 am

I just walk around, suprised by your bbs,please give more information.
jordan ajf

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Re: Steve's Mushy Diet

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