Week 2 is Complete.
What an incredible 2 weeks this has been.
I hope you have enjoyed it as much as I have despite the early hours.
We are entering our final week. "Hell Week"
Each day we will have workouts similar in intensity and difficulty like today.
Days 1, 3 and 4 I will be training with you!
Day 2 is your choice day so please let me know what exercises you want to see in the workout as soon as you can and be specific. They can be ones that you enjoy or ones that you know you need to work on. Please post in comments.
Also: Do we want to do anything to celebrate the end of bikini boot camp? If so share some ideas.
I was also thinking of having shirts made listing the many things we did over bikini boot camp.
Stating "I survived bikini boot camp"
commenting on how early it was, how many squats, push ups, jumps, run etc we did.
Let me know if you would be interested. Cost would be $20.
For those wishing to continue post bikini boot camp, the tentative schedule will be:
I am hoping this will work for all of you. Let me know your thoughts.
Beginning May 29th.
I will need at least 4 people participating to hold class.
Tuesdays 6am and 9am
Wed 7pm
Thursdays 6am and 9am
Have an amazing weekend. Get some rest and eat well.
Our little motivational quote above...
ReplyDeleteremember what you get out of your workouts is what you put into it...
You are here doing the work. Are you trying your hardest or just going through the motions? Are you pushing yourself to the limit?
Are you perfecting your form or are you trying to get your reps in?
Are you eating to get results?
80% of your body changing is what you put into your body... what does that mean? You can workout as hard as you want, but if you are not fueling your body properly then you cannot expect results. The two go hand in had.
During this last week. I challenge all of you to eat as perfectly clean as possible. Take time this weekend to plan all of your meals. Pack your lunches, bag up your snacks so you are tempted by vending machines, fast food or even restauratns, the gas station, ice cream shops etc.Try for one week to eat all of your meals prepared by you, not the frozen section of the grocery store, not the snack bars, not any restaurant.
Be sure you get at least 5 to 6 meals with a healthy carb and protein at each meal. Aim to drink 1 gallon of water a day, yes 1 gallon. One week. One week you can give up your drinks, sweets, and sodium... one week you can give up processed foods. I dare you to try it. One week write down everything you eat and drink, make excellent choices EVERY time not just most of the time.
See what happens. You won't regret it and you will find you CAN live without that chocolate or salty treat. And when you do have that treat you may just find that it does not even taste that good at all...
You can't say no unless you have tried it.
I dare you..........
Want some official guidelines???
DeleteThis is what I eat daily......
Breakfast:
Oatmeal with frozen blueberries and almonds all cooked together, side of eggwhites and 1 whole egg and vitamins.
Post workout:
Protein shake, banana, fish oil
Lunch: Some kind of protein with tons of veggies, healthy fats, may add fruit or grain.
Snack: Cottage cheese and pineapple with nuts, or frozen fruit protein shake with nuts or cottage cheese and fiber 1 cereal with nuts
Dinner: More protein fish or meat, with tons of veggies, healthy fats, may add fruit or grain.
Evening snack: My vice........ 100 calorie popcorn and a cheese stick or lunch meat and a cheese stick or cottage cheese and pineapple...
There you have it....... plan it and do it... nuff said I am done rambling now...
Kate - Thank you, thank you, thank you for such a great experience! I have learned to LOVE a hard workout. As much as I complain ;) I realize the feeling has given me such a feeling of accompishment! I'm ready for more. I will be attending Tues/Thurs mornings at 6am. I'd to Wed too if you're interested. Wed nights won't work for me this summer.
ReplyDeleteFor my workout....I need to be pushed from a cardio perspective. I hate to run. But know it's done me some good for my endurance. I want to focus on my legs and butt for Tuesday. I'm going to email you my food log tonight and plan to stick to it this week and see what happens! This is only the beginning :)
Thanks again!! - Jen