Fitness Newsletter                                                 April 2010

In this issue:

Visual images hold amazing power and you can use this power to your advantage to help you lose weight. If you surround yourself with visual cues, you have a great chance of meeting your goalsl. A picture of what you want to look like; a vacation postcard that you’re using as a reward; a picture of your kids who you want to stick around for – these images can stick around and pull at you even when they’re not in sight.

Seeing is believing. Seeing is also achieving. Surround yourself with positive images and with goal-oriented images.

When you see a picture of your goal, your brain starts to work on that goal without you even realizing it. You’ll notice people wearing the same swimsuit you want; you’ll see bike and walking paths that you didn’t notice before; you’ll see healthier menu items that you skipped over in the past. You’ll be drawn toward making the right decisions.

So write your goals down right now, plaster that fridge with positive pictures, tape an inspiring message to your dashboard, do whatever it takes to surround yourself with visual cues.

You’ll see success – both in your mind and in your life.



  1. Try to find a substitute. Generally, people tend to crave sweets after a meal or as a pick-me-up in the late afternoon. It might be helpful to have something else there, ready to fight off those cravings. For example, green tea sweetened with Stevia might work in the evening, a box of raisins in the afternoon, a piece of fruit, or anything else that you can think of that would be somewhat nutritious and easy to keep with you. If you must have "sweet," go with something that's naturally sweet, such as dried fruit or even 100% fruit juice.
     
  2. Wait out the craving. Most nutrition experts say that the cravings you experience will only last a couple of minutes. So if you can wait it out, they will pass and you will be better for it. Try to occupy yourself for a good 10 minutes when you get a craving. Call a friend, take a short walk or do something to distract yourself.
     
  3. Set daily goals and reward yourself for meeting them. To a sugar addict, nothing is tougher than getting through the day without a sugary treat. The longer you can hold out, the easier it will become, so try to find a reward that would be worth holding out for. Give yourself a dollar for every day that you do not indulge in sweets, and at the end of the month, go get a manicure or buy yourself something nice.
     
  4. Recruit someone to do it with you. If you're married or have a family, this would be a healthy habit for everyone to adopt. Clean out the cupboards and refrigerator of unhealthy foods and tempting treats. Make it a team effort. Hold each other accountable and support one another through the tough times.
     
  5. Put yourself in good situations. If you are one who loves to use the vending machines at work or will drive through the local gas station to fill up on snacks, then try to do things in a new way to prevent yourself from falling into old habits. Clean out all of the change and single dollar bills in your wallet so you aren't able to feed the vending machine. Make sure you fill up on gas when someone is with you. Go grocery shopping after a meal, so you don’t load up on unhealthy foods.


Announcing: More Times & Locations... And Coach Rochelle Gonzales!

Many of you may recognize Rochelle Gonzales as she has frequently been in the spotlight on our home page and in some of our advertising. Rochelle is the real deal! She lost over 50 lbs with the help of Austin Adventure Boot Camp. And now, Rochelle who has put in the hard work and traveled the path necessary to reach her fitness goals is bringing her expertise, encouragement and experience to AABC to help others do the same! Join Rochelle and all of the other campers at our new Kyle camp located at Negley Elementary School in Plum Creek starting on March 29 at 5:30 am! If you want to feel comfortable in the hands of an expert who knows what it takes to reach your fitness goals – whatever they may be, then Rochelle will get you there! Be the next to experience incredible results like she achieved for herself, SIGN UP TODAY!

Round Rock 5:30 am and NOW 8:00 am & 9:30 am!         

Andrea Cavendar, our expert Round Rock boot camp coach, is in high demand and has been asked to lead two more classes in Round Rock! In addition to the already popular 5:30 am Fern Bluff Elementary camp, we are pleased to be able to work with Round Rock Parks and Recreation to offer an 8:00 am class at Old Settlers Park on the soccer fields and then at 9:30 am camp at Fern Bluff Community Center (that’s right – indoors!). Getting fit, having fun and looking your best in Round Rock has never been easier. Now with expert nutritional guidance, unlimited boot camp classes, indoor options in Round Rock available and free Saturday’s in NW Austin, why wouldn’t you join and begin the journey to looking and feeling your best! Start now and be bathing suit ready by May! Camps fill up fast!
And Don't Forget About Our NEW Northwest 8:00 am Class!          

Our new Northwest Austin 8:00 AM boot camp will be led by coach Paige Balius and will meet at Mountain View Park (in the neighborhood behind Canyon Vista Middle School). Camp starts March 1 and meets Mon - Thur for 4 weeks. REGISTER NOW!


Besides being packed full of nutrients, fruits and vegetables can also be quite filling. They may even ward off any empty calorie snacking. With just a little thought and a tiny bit of effort in snack preparation, you can make these nutritious foods more convenient and accessible.

  • Keep fruits and vegetables in line of sight. Grapes, oranges, bananas, and apples make a colorful bowl arrangement on the table. If you see them, you will eat them.
  • Snack on raw vegetables or fruits instead of chips or pretzels. Keep sugar snap peas, raisins or carrot sticks in a cooler in your car, your office or your bag.
  • When cooking vegetables, makes 2-3 times more than you need and immdiately store the extra away for tomorrow. It'll save you time later on.
  • Frozen fruit and veggies are nearly as healthy as the fresh stuff, and only take minutes to prepare.
  • Add fruit to your oatmeal, whole grain cereal, waffles or pancakes at breakfast.
  • Create your own yogurt flavors with plain yogurt and different combinations of fresh fruit.
  • Try berries, melons or dates for a naturally sweet dessert rather than the usual candy bar, cookie, or ice cream sandwich.
  • Use chunky salsa instead of thick, creamy snack dips.
  • Dried fruit is just as portable as potato chips -- and less messy. It tastes especially good when added to basic trail mix.
  • Drink 100% fresh-squeezed juice instead of addictive soda or coffee.
  • Combine fruit with your main meal courses. Raisins, apples and tangerine slices add sweet, crunchy variety to a salad. Apples complement pork, pineapple is great with fish, and orange slices are perfect with chicken.
  • Going out to lunch? Take a trip to the grocery salad bar. Use lots of dark green leaves and other vegetables instead of piling on all of the extras like eggs, bacon and cheese.
  • If you must have pizza, load on extra veggies and pineapple instead of fatty meats and extra cheese.

 


Join us on Facebook and be the first to know about upcoming camps, events, and specials! Also, connect with other boot camp coaches and campers from around Austin. Join Now!

 

Did you miss boot camp this morning and now you're day is so full you won't be able to make it to an evening class? Don't fret... Just perform a quick 10 minute workout!

Just 10 minutes? Forget the "all or nothing" mentality when it comes to exercise. Short spurts of exercise, when they accumulate, have been shown to share similar benefits of longer workouts. Your body will reap numerous benefits just by regular activity.

Treat these 10 minute exercise bouts like you would a regular workout. Take 1-2 minutes to warm up and get the muscles ready. Follow with at least 7 minutes of exercise at a medium or high intensity. Then make sure to include a 60-second cool down.

Since it’s brief, it’s important to work at a fairly high intensity to obtain all of the benefits. Work at raising your heart and respiration rates. Just like regular workouts, try to include cardio, strength training and flexibility work in your shortened routine. Either knock out all three during the 10 minutes, or plan a 10-minute segment for each area.

Example: Conduct a 10 minute cardio bout by running around the block. For strength, do push-ups, wall sits, or lift dumbbells. For flexibility, it’s helpful to just stretch every day. Work different muscle groups and keep it simple. After 10 minutes, you will feel healthier and be on your way to continuing your solid fitness habits.

Ways To Take Advantage Of Our New Unlimited Boot Camp Program!  

Here are just a few ways you can take advantage of our new Unlimited Boot Camp program:

  • Make-up a missed class: If you accidentally set the alarm clock for 5:00 pm rather than 5:00 am, you can still attend a mid-morning class in NW, SW, or Central Austin… Or just sleep till noon and then attend our NW or SW 6:30 pm class!
  • Double-up on classes: If you want to drop a quick 10-12 lbs in January, you can attend our 5:30 am camp Monday - Thursday, head off to work, and then also attend our 6:30 pm class too!
  • Attend class 5 days/week: You can attend the 5:30 am boot camp Monday - Thursday at our NW, SW, Bee Caves/Lakeway, Round Rock, & Pflugerville camps and then attend the 5:30 am Central camp on Fridays (Central camps meet Tuesday - Friday; Central campers may attend the NW or SW 5:30 am camp on Mondays).
  • Enjoy a bonus 6th class each week: Bring your family, friends, neighbors, and co-workers to our FREE 9:00 am workout each and every Saturday at our NW, SW, and Central locations!

Take advantage of our new Unlimited Boot Camp
program and register now!!!

Grab your calendar, and tell everyone you know: Every Saturday during 2010, Austin Adventure Boot Camp will hold a muscle toning, fat burning, FREE 45 minute boot camp class at 9:00 am.

Bring your ten closest friends and jump start your weekend. From the couch potato to the weekend warrior, this boot camp is designed to challenge and motivate all fitness levels. Plan to attend every weekend!

Free Saturday class locations (look for the signs):
If you're new to Austin Adventure Boot Camp, please fill out the Free Saturday class form online.


Ingredients:

  • 4 medium apples-chopped
  • 3 medium celery stalks-chopped
  • 1 cup seedless grapes-sliced
  • 1 cup light strawberry yogurt
  • 11 whole natural almonds-chopped

Directions:

  • Chop apples, celery and grapes.
  • Using a food chopper, chop almonds.
  • Mix all ingredients together and chill for one hour.

Nutritional Info :

  • Servings: 6
  • Fat: 1.6 g
  • Carbohydrates: 23.2 g
  • Protein: 2.7 g
  • Calories: 109.7

Ingredients:

  • 2 tbsp sesame seeds
  • 1 tbsp poppy seeds
  • 1/2 cup stevia
  • 1/4 cup olive oil
  • 1/4 cup distilled white vinegar
  • 1/4 tsp paprika
  • 1/2 tsp Worcesestershire Sauce
  • 1 tbsp minced onion
  • 10 oz fresh spinach
  • 1 quart strawberries, sliced
  • 1/4 cup almonds blanched and slivered

Directions:

  • In a medium bowl, whisk together the sesame seeds, poppy seeds, stevia, olive oil, vinegar, paprika, Worcesesershire sauce and onion.
  • Cover and chill for 1 hour.
  • In a large bowl, combine the spinach, strawberries, and almonds.
  • Pour dressing over salad and toss.
  • Refigerate 10 to 15 minutes before serving.

Nutritional Info :

  • Servings: 8
  • Serving size: 2 tbsp
  • Fat: 10.1 g
  • Carbohydrates: 7.1 g
  • Protein: 2.6 g
  • Calories: 116.6

Strawberry season is fast approaching... In fact, you should be able to pick strawberries very, very soon! Here are two local farms where you can take the family out for a day of berry picking!

 

Do you have what it takes? Austin Adventure Boot Camp is growing – again, and we need you! Does inspiring others inspire you? Are you a leader who practices what you preach? Are you an ex-collegiate athlete who continues to make fitness part of your daily life? Has anyone ever asked you “how do I look like you?” while reaching out to feel your arm muscles? Are you a walking example of the fit, healthy lifestyle? Do people like to be around you because of your good energy and genuine concern for others? Does helping other people reach their goals motivate you? Would you like to significantly supplement your current income while working approximately 2 hours per day, 4 to 5 days per week?

If you answered “yes” to the majority of these questions, then you might have what it takes to be our next successful boot camp coach. Personal training certification and equivalent background (or applied experience) is required. Please email your resume to: coach@atxbootcamp.com