How hard have you been working? Can you work harder? Take a minute and think about what you want out of bootcamp. If you just want a workout then great, show up and work hard. If you want more think about what you are putting into it. Are you resting when you should be working?

Do you need to use more weight? Speak up if you do!

Complaining about little scratches, bruises, aches and pains or fighting through it?

When you come you push yourself as hard or as easy as you want to! Do you need to push harder, how hard can you go? Yes you may want to puke or pass out,

but the only way to know if you can push through it is by doing it. Think about it.

Enjoy your Holiday Week and when you return we will be starting with what I will call

Hell Week July 10-12th.

For those of you who have been with me LONG enough, I am going to push you beyond comfort.

You know who you are. Be ready!

Please sign up for next week:

Next Week Class Times:

T/Th 6am and 9am

No Wed Class due to the Holiday.

However if you might be interested in a 6am class Wed morning

 I am happy to have one if enough are interested.  So please note in comments.

Which one are you?

As the temperature begins to rise and summer fun begins will you let your routine and healthy way of life slide or will you put it into high gear? Will you push harder because you want to become stronger and faster or will you rest more because it is hard. Will you ask for more weight because the weight you are using is too easy? Will you make good choices when eating out or going to picnics or will you say heck with it, it's too hard. The choice is yours, every day. The more right choices you make the easier it will become to be disciplined in every aspect of your life.

Try it for one week. Start your day with a quick prayer, offer it to God and thank Him for all that you have. Push as hard as you can in your workouts whether you are here, home or at the gym.

Try for one week to have the perfect nutrition to fuel your body accordingly.

And then tell me how it feels? You can't know until you have tried it. I dare you.

I am here to help and here for you to check in and make you accountable

 every step of the way all you have to do is ask.

Please sign up for classes next week in the comments.

Tues 6am and 9am

Wed 7pm

Thursday 6am and 9am

Below is a link to some good recipes. Enjoy and let me know how they are!

http://www.fitnessmagazine.com/workout/you-can-do-it/the-beach-body-boot-camp-diet-dinner-recipes-under-500-calories/?sssdmh=dm17.601347&esrc=nwfitdailytip061712&email=2188321978



Please be sure to sign up for the Partner Competition.

I will have a sign up sheet at class.

Preparation will be done on your own. So be working on your pullups, pushups, squats and situps. The competition date will be announced soon,

it will be an early morning class one day during the week.

Please sign up for next weeks classes (be sure to sign up the 6am class is getting very full)

Tuesday 6am and 9am

Wednesday we have Championship Night for baseball so I will not be able to have a Wed evening however I will offer a 6am class if people are willing to come... yes even your morning haters.

Thursday 6am and 9am

Set some time aside this week and think about your goals for your fitness and health.

What steps are you taking to improve your quality of life? What can you do better?

If you cannot workout here then what are you doing at home? It is easy to put together a routine.

Start simple.

Try 5 to 10 Rounds as fast as you can of

10 PERFECT pushups

10 Jump squats or regular squats

10 situps

How is your eating?

Are you getting in your fruits and veggies and water. Are you planning your meals so you do not fail?

Aiming for your body weights worth of protein on those workout days?

The rules are simple........

1. 1/2 gallon to a gallon of water a day.

2. Eat every 3-4 hours.

3. Pair a healthy portion sized carb and protein and healthy fat to every meal.

4. Avoid processed foods and sugars and anything white and basically anything that come prepackaged.

Have questions? ASK! I am here to help!

A new breakfast recipe to try... play with the ingredients, different fruits etc.

Add some protein powder to make it a complete meal.

Let me know how they turn out.

Blueberry Lemon Coconut Muffins

[gluten and dairy free]
1 cup coconut flour
1 tsp baking powder
1/4 tsp baking soda
1/8 tsp sea salt
1/4 cup “sugar” (–> NuNaturals Baking Blend)
2 eggs
2 tsp olive oil (or melted coconut oil)
3 tbsp fresh lemon juice
1/4 – 1/2 cup almond milk (depending on texture when all ingredients are mixed)
1 tsp vanilla extract
1/2 cup blueberries, fresh or frozen

Preheat oven to 375 degrees.

Combine ingredients coconut flour to “sugar” in a small bowl. In another, larger bowl, combine eggs through vanilla extract, mixing well.

Toss the dry ingredients into the wet ingredients and mix until incorporated. Add the blueberries.

Grease two (or five to six) muffin tins with cooking spray or coconut oil. Fill the tins to your liking with batter.

Bake at that 375 degree oven for 25 to 30 minutes.





No better time than now..... thank God every day for your

 faith, family, friends, and health.

The link below has some wonderful grilling recipes!  

Enjoy and let me know about the ones you love.

http://www.bhg.com/recipes/healthy/dinner/heart-healthy-grilling-recipes/

Please sign up for next week June 12-14th.

Tues 6am and 9am

Wed 7pm

Thursday 6am and 9am

Happy Sunday! I hope you take this day to give thanks to God, rest and enjoy time with your family. Thank you for your prayers regarding my father. Please keep them coming.

Go hug your parents, you just never know how long they will be around.

You can also MEAL PLAN today. Plan your dinners for the week.

http://www.delish-blog.com/wp-content/uploads/2012/01/MenuPlan1_sunday.pdf

Check the link below for some great recipes under 400 calories.

http://www.fitnessmagazine.com/workout/you-can-do-it/fat-fighting-low-calorie-lunch-recipes/?sssdmh=dm17.597617&esrc=nwfitdailytip052712&email=2188321978

We have another great week of training ahead.

If you have any requests please let me know.

See most of you Tuesday morning!

Kate