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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


Sat Jan 16, 2010 8:02 pm by Bonnie



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


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


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


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BALANCED 33/33/33 DIET Empty BALANCED 33/33/33 DIET

Post  Bonnie on Thu Jan 14, 2010 11:01 pm

33/33/33 DIET

1. Average diets are 1200 calorie diet for women or 1500 calorie for men

2. You should get 33% of your calories from each substrate - carbs, protein and fat.

3. WOMEN: 396 calories should come from each substrate for a woman. (1200 X .33)

4. MEN: 495 calories should come for each substrate a day for a man. (1500 X .33)

5. There are 4 calories per gram of protein (P) or carbs (C) & 9 calories per gram of fat (F).

6. 396 calories = 99gms of P or C for a woman (396/4), & 44gms of F (396/9)

7. 495 calories = 124gms of P or C for a man (495/4). & 55mgs of F (495/9)

8. There are 7 calories in one gram of alcohol.

9. WOMEN: 300 calorie meal = 25gms P, 25gm C (350 X 33%/4) & 11gms F (250x33%/9)

10. MEN: 400 calorie meal = 33gms P, 33gm C (400 X 33% /4) & 15gms F (400x33% /9)

11. WOMEN: 150 calorie snack = 12gms P, 12gms C, 5gms of F.

12. MEN: 200 calorie snack = 16.5gms P, 16.5gms C, 7gms of F.

Posts : 63
Join date : 2010-01-13
Age : 48
Location : Vero Beach, Florida

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BALANCED 33/33/33 DIET Empty Salmon

Post  Hrlychx on Mon Jan 25, 2010 5:57 pm

Individual serving frozen wild salmon at albertsons for .88 cents a piece!! Great deal, 23 grams of protein in each serving! 140 cal, 4.5 fat, 0 carbs! Easy to cook, cook 3 or 4 at a time, wrap seperatly and freeze. Prepared for any moment. Throw on tinfoil on grill, or the george foreman. I bought 10!


Posts : 3
Join date : 2010-01-18

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