Monday, September 28, 2009

A New Week

I really liked starting my week with the early morning workout! Especially after a weekend of indulgences (family bday party with bbq,all the fixin's, cake, real ice cream,candy corn, etc etc) plus left-overs, it felt good to start the week fresh with a hard workout. Back to protein, veggies
and healthy snacks - and my food journal of course!
To make the most of this program, be sure to get another cardio session or two in during the week. If you don't come in for a class, just work on your mile run. If you have only been walking, try a very light jog, just for a minute at a time. Incorporating the higher intensity of a
jog within the rest of your cardio will do wonders for your aerobic capacity and metabolism! You don't need to aspire to being a marathon runner.....just 20 minutes at a jogging pace each week
will make big changes in your body!
ps Make sure you have good, supportive shoes - very important for your feet,knees & back!
See you all Wednesday!

Friday, September 25, 2009

Muscle Recovery

We have talked alot about Protein and the importance for a balanced diet that will help you lose weight and build muscle. I want to make sure that you all are getting a boost of protein within an hour after Bootcamp sessions. It is important to replenish nutrients within 30 mins to
an hour after exercise for maximum muscle recovery and repair. It is recommended to take in about 20 gms of protein after your workout.
Whey protein powder is absorbed into your system more quickly than other forms of protein, making it the best choice in muscle recovery. If you are not able to whip up a smoothie for breakfast when you get home, and don't like the taste of hand-mixed protein powder, there is
another option. I have just received Muscle Milk Light ready-to-drink cartons of chocolate
protein beverage that you can drink in the car, at work - anywhere! Each 8.5oz drink contains
100 calories, 15 gm protein, 5 gm carbs and no artificial sweeteners. You can get the rest of your after workout protein with breakfast food.
Individually, Muscle Milk sells for $2 ea. Try it, and if you like it, I can order a case of 24 bottles that would sell for $36 ($1.50 ea). It also comes in strawberry, vanilla, choc mint or mocha. I place orders on Thursday and receive the next day - Friday afternoon.
Get the most out of your workouts by building muscle with whey protein. You will also notice a difference in energy level, appetite control and less muscle soreness.
Here is another smoothie recipe:
Strawberry Smoothie
1 container of Greek Yogurt (or 3/4 cup)
1/2 cup frozen strawberries
1 scoop strawberry Designer Whey
6 walnut halves
few ice cubes & water to preferred consistency
Throw into a blender and mix. 250 calories 35 gm protein
Have a good weekend!

Wednesday, September 23, 2009

Finally - I made it!

YAY! I was glad to finally join in with the rest of you guys. You ALL did so great in keeping up with the was very challenging! I was a little worried about waking up so early and how my body would function before dawn but surprisingly it felt good. And it is an energizing way to start the day.
I improvised here at Trim Up since I didn't have time to go home for a shower. The Mystic Tan booth works very well as a shower! I just used warm water instead of the tan solution. Let me know if anyone else needs our shower services!
Again, if you want to see DOUBLE the weightloss/toning, write down what you eat and keep track of calories and protein. Even you don't keep a journal, make sure to eat those good complex carbs and stay away from the sugar and white flour. If you buy only the good foods, eat breakfast, pack your lunch, prepare a high protein, low carb dinner, each every 4 hours and get
enough protein - you will get lean and feel your best!
A word about the crab quiche recipe..... I thought it was good for a Low Cal, low carb dish that was very filling but it is not exactly yummy tasting (without the butter & extra cheese). Sorry, Maura!! :)
Have a good day!

Monday, September 21, 2009

Week 2

Here we are in Week 2 of Bootcamp! I'm wondering how the weekend went as far as eating
"clean"......there are always more opportunities to resist bad food and drink. I'm not sure how many of you are keeping track of your eating by writing it down - and I know it takes alot of time - but it is, without a doubt, the most effective way to make changes in your diet that will last. If you have kept a food journal, please bring it Wednesday so I can take a peek.
My husband was out of town this weekend, which made it easier for me to eat light. I stuck to
salads, smoothies, etc but didn't really have a substantial MEAL so by Sunday I was wanting something GOOD to eat! I saw a big ad in Sunday's paper for the Golden Corral....with the smorgasbord, all you can eat buffet. It looked so good (I'm sure better than it actually is!) So off we go at 5:30 last night with all of the blue-hairs but it was so crowded we didn't stay. The diet fairy must have been looking after me!
We went to HOPS instead, where I had a 9oz sirloin, baked potato, salad and one of those sweet croissants. It took my total calories over for the day, but was ok to indulge after having a
good week otherwise. HOPS doesn't have nutritional info, but I used Outback's since it is similar. It feels so much better to NOT eat badly than the short-lived pleasure when you do.
My cough is still lingering, making me a little tired and short of breath, so I am going to Plan B
and getting on the steriods to knock it out, which I should have done last week. But will be there Wednesday. I tried running some on the treadmill on Friday and I noticed that every time I increased the speed to run (from 4 mph to 5 mph), the calories burned per minute also increased, from 6 per minute to 9 per minute. I'm not a runner but I want to do this!!

Thursday, September 17, 2009

Go Greek!

I finally tried some Greek yogurt in place of the non-fat but sweetened with aspartame Dannon I had been using for smoothies. I did add a pack of Truvia but I think eventually I will get away from needing so much sweetness in taste. (this is a gal who used to drink big ol BoJangles sweet tea every day!) The taste was still GREAT!!
Here is why Greek yogurt is better than the rest:
Lower Carbs (only 6 compared to Dannon at 19)
More Protein (15 compared to 5)
No Artificial Sweeteners
No Other Artificial Additives
Lower in Sodium
Thick and Creamier
Greek yogurt can be found in grocery stores.
By the way, last night my husband wasn't home so instead of cooking dinner, I just had a Lean Cuisine. But was still hungry. My first reaction was to snack on popcorn but I stayed true to Bootcamp and made the smoothie. And for 200 calories,only 18 carbs, no fat and 33 grams of protein, it was SO FILLING that I immediately felt full. YAY me!
Debi :)

Wednesday, September 16, 2009

The Biggest Loser

Anyone else watch The Biggest Loser last night? If you don't follow that show - you are missing it! The workouts they put them through makes our Bootcamp look like Camp Cupcake! And those contestants are dangerously overweight. It makes you realize that our bodies are capable of much more than we think.....yes, it doesn't feel good and its exhausting but each week will get easier. So try to run a little, even if its just for a few seconds!
I guess Blaire told you all how her heart rate monitor showed that she burned 876 calories during this morning's workout! Her average heartrate was 160, with the max at 200. That is
almost twice the calories that she usually burns in an hour cardio class!
Lauren is recovering from gall bladder surgery and may go home today. Lorraine had to get
on some antibiotics but will be back on Monday. Cindy came in for a later class today...she had
not exercised at all this past year so she is still recovering from Monday! But she will be back.
Welcome to Alexis who joined in today. She had not been in a fitness program before, but Blaire said she did really well!
Glad there was light!!! I slept much better last night so I should be good for next week.
Let me know how its going. You can now leave comments here without having to sign in.
Debi :)

Tuesday, September 15, 2009

Real Women Eat Quiche!

Tuesday, Sept. 15

I was awake again at 5:00 this morning but it was due to a coughing fit and had to finally get some meds for this now 2 week old crud. It doesn't look good for me to attend Bootcamp
tomorrow. Even though it will make for a really long day, I really want to challenge myself
with the early class and running, to see if I can do it! So much of my exercise is in moderation
while teaching classes that I don't have the opportunity to workout just for myself.
The crab quiche actually was very good. I also realized that this is a dish that my husband can
manage for those nights I work that he is in charge of dinner. Since we can't eat until 8:00 I really like the high protein/low carb recipe and it really is filling! I say bring back the quiche!

Crustless Crab Quiche Serves 4 Calories - 270 Carbs - 5g Protein - 34g Fat - 6g
6 eggs
1/2 cup heavy cream ( I used half & half)
Sea salt and freshly ground black pepper to taste
1/4 cup finely chopped onion
1/2 cup finely chopped roasted red bell pepper (didn't have any)
8 oz. cooked crab meat of your choice
1/2 cup freshly grated Parmesan cheese
Directions:1. Preheat oven to 350 degrees F. and butter a 9-inch pie plate or quiche dish. In a large mixing bowl, beat together eggs, cream, salt and pepper. Stir in onion and roasted pepper. Fold in crab meat.2. Pour mixture into prepared dish and sprinkle with cheese. Bake for 30 to 40 minutes or until egg is set and top is lightly browned. Remove from oven and let sit for 10 minutes before slicing and serving.
Have a great class tomorrow!
Debi :)

Monday, September 14, 2009


Hello Happy Campers!

I am starting this blog to help keep Trim Up members in touch so that we can offer support,
encouragement, advice and ideas to each other. The key to a successful program is to stay
MOTIVATED and focused on the end result.
Please comment and add to this blog as much as you like.....whether you are venting your
PAIN from class, achievements in maintain your food diary, suggestions, or recipes.
Seeing how I am rarely at a loss for words.....I'll start! hehe

This morning I woke up at 5:20am. Even though my alarm doesn't go off until 6:30, I think
it was my inner guilt for not participating myself in this session. My problem with Monday is
that I work from 8am-8pm, teach 3 classes, and would not have time to go home after the 6:00
bootcamp to shower SO it is not possible.
However, I am going to follow the Bootcamp Get Lean Diet and did all of my healthy food shopping yesterday. Also made the blueberry muffins and prepared a low-carb crustless
crab quiche to cook for dinner tonight.
Blaire said class was HARD but felt good about pushing herself. That first class is the worst I congratulations on getting there and making it through!
Lauren's mom called to let me know that Lauren is in the hospital for emergency gall bladder
surgery. She said that Lauren is so disappointed that she can't be a part of bootcamp but we
will see her at the next one I'm sure! I'll let you all know how she is doing.
I plan on attending Wednesday's class so see you all then!
Debi :)
ps My landlord said that he would turn on the back parking lot lights for us!