What a fun camp just completed!!
Congratulations on a job well done over the past 4 weeks - we're all very proud of you!
And in the spirit of the holidays, we want to invite you to our Special No Cost Adventure Boot Camp session on Saturday, December 26th at Keystone Parke. (Click here for directions).
Now, what makes this extra session so much fun is bringing all the camps together - from Springboro to Florence - everyone is invited for the 75 minute calorie blasting, booty busting session.
You'll have a chance to meet all the instructors, as well as other campers!! It's always a blast!
Also, as a special gift, please join us tomorrow for Yoga here at the HealthStyle Fitness studio - two times to choose from: 8am or 9am. (Click here for directions). What a great way to ease into the holidays!!
And, with the holidays in the air, we thought it would be fitting to do a little "Choose this, not that" of holiday fare for today's email. We're not saying not to indulge - particularly when it comes to your favorites and when done in moderation. But there are certain party foods you can choose and some to lose.
1. Red and green M & M's are pretty and festive, but they aren't anything special ... save the calories on these (or any other candy bowl sitting around) and instead try some raw nuts if you're looking for "snacky" type foods. Healthy fat and protein that will leave you satiated - not sugared up!
2. I was picking up Kayla from school yesterday when a woman told me that her family tradition on Christmas Eve is a "cheese ball" -- you mix cream cheese with butter, Worcestershire sauce, chopped onions and ham, then roll it into a ball and coat it with pecans. Skip this or any other "cheese balls" and try the roasted red pepper dip below (or if you want even less work, get a store bought hummus and serve with some mixed veggies for an appetizer).
3. Cocktail hot dogs ... you know, those little "pigs in a blanket" where the mini hot dog is wrapped in a trans fat laden croissant. Skip 'em. No need to waste calories on something that's not too unique and surely not a family tradition, passed down from generation to generation! Instead opt for Shrimp and cocktail sauce with a lot fewer calories OR insert the FAVORITE family tradition appetizer here....if it's high in calories and fat - just have less of it.
Roasted Red Pepper and Walnut Dip
Ingredients
• 3/4 cup pomegranate juice or 4 teaspoons of pomegranate molasses
• 1/2 cup walnuts
• 3 tablespoons unseasoned bread crumbs
• 1 tablespoon lemon juice
• 1 (16-ounce) jar roasted red peppers, drained
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon ground cumin, plus more for garnish
• 1 tablespoon olive oil, plus 1 teaspoon for garnish
• salt to taste
• Pita Toasts, for serving
Directions
Put the pomegranate juice, into a small saucepan and bring to a boil. Reduce the heat to medium and simmer, uncovered, until juice is reduced to about 2 tablespoons, about 6 minutes. Set aside to cool and thicken.
Toast the walnuts in a dry skillet over a medium-high heat until fragrant, about 2 minutes. Set aside to cool.
Put the walnuts and bread crumbs into a food processor and process until finely ground. Add the reduced pomegranate juice or pomegranate molasses, lemon juice, red peppers, cayenne pepper and cumin and process until smooth. With the processor on add the olive oil in a thin stream. Season with salt, to taste. Sprinkle with cumin and olive oil and serve.
Serve with pita toasts.
Alright, thank you SO MUCH for rocking out the Holiday Boot Camp session!! Boy did we love your efforts.
Have an AWESOME 2 weeks off ... and we look forward to seeing you for Yoga tomorrow, the bonus holiday calorie blasting session on December 26th ... and then January we're back at it BIG TIME!!
Your friend in fitness,
Brian
Cincinnati Adventure Fitness Boot Camp for Women 4325 Red Bank Rd Cincinnati, OH 45227
Friday, December 18, 2009
Thursday, December 17, 2009
Just one more ABC hour left...then what?
I didn’t get to do any cardio…I rolled my ankle last night and it is swollen and a little sensitive so running was out. I think I will be able to do more in the morning. Good thing I didn’t do it the night before…I would not of been able to do most of the exercises.
Yesterday was a whirlwind…13 stations of exercises. Well one was running the stairs. I was not thrilled about running the 5 flights of stairs…twice in a row. (some of us did 6 flights) oops! Thank goodness we had partners to help us keep motivated. I had the best partner…She kept me pumped throughout the whole hour. She has been involved with ABC for over a year. I don’t think she has missed any mornings…she is an inspiration. Jennifer sometimes demonstrates some of the exercises for us, she is one of our “fitness models”. She always puts in 100%…always. She always gets me to dig just a little deeper for that extra effort. (I don’t even think she even knows what kind of energy she brings to the group.) It’s incredible!
Only one more workout for 2009 Adventure Boot Camp for Women…
That makes me sad…it will be adventurous I’m sure and I heard a rumor that Leah is making her YUMMY oatmeal! If you haven’t had it you have missed out. It is made in the crock pot. Mmmmmm…I can taste it now. I have to get the recipe this time.
I will let you know how the last Adventure Boot Camp of 2009 goes so stay tuned…
I'll also let you know what I'm doing to keep my energy up and my weight down.
Hugs,
Gigi
Yesterday was a whirlwind…13 stations of exercises. Well one was running the stairs. I was not thrilled about running the 5 flights of stairs…twice in a row. (some of us did 6 flights) oops! Thank goodness we had partners to help us keep motivated. I had the best partner…She kept me pumped throughout the whole hour. She has been involved with ABC for over a year. I don’t think she has missed any mornings…she is an inspiration. Jennifer sometimes demonstrates some of the exercises for us, she is one of our “fitness models”. She always puts in 100%…always. She always gets me to dig just a little deeper for that extra effort. (I don’t even think she even knows what kind of energy she brings to the group.) It’s incredible!
Only one more workout for 2009 Adventure Boot Camp for Women…
That makes me sad…it will be adventurous I’m sure and I heard a rumor that Leah is making her YUMMY oatmeal! If you haven’t had it you have missed out. It is made in the crock pot. Mmmmmm…I can taste it now. I have to get the recipe this time.
I will let you know how the last Adventure Boot Camp of 2009 goes so stay tuned…
I'll also let you know what I'm doing to keep my energy up and my weight down.
Hugs,
Gigi
Are You Ready to Make 2010 Your Best Year Ever?
Is there a body part you don't feel, yet? I posed that question at the end of our CardioBlitz this morning to a camper and she said...
...her hair. That's the only part left that's not sore.
Yeah, so this week has been killer!
As always, your instructors were impressed this AM ... we had a few small tweaks to some familiar exercises (the side raise/shoulder press combo, walking side squats with a front raise, etc).
And that's what today's email is all about.
Small changes = BIG RESULTS!
Small changes can mean going up in weight when a particular exercise is no longer challenging.
It can also mean TRULY working to exhaustion and not just stopping when you're bored or tired of an exercise or station.
It can mean making sure you have absolutely perfect form, or when you are working on an exercise, actually squeezing the target muscle each and every rep.
We'll continue to encourage everyone to bump up their weights, WHEN you're ready ... meaning your form looks perfecto and we can tell you're simply going through the motions (trust us, it's easy to tell so you're only fooling yourself if you pretend the weights are sufficient when they're not).
Hey, we love you ... and the way we show our "affection" is to encourage you to get the biggest bang from our time together, right? ;)
Think about simple changes YOU can make in your life that will improve you.
Even though everyone wants changes overnight, the slow, steady changes are the ones that stick.
Make one positive change EACH week ...
... and that's 52 new improvements at the end of the year.
Even better, that likely means you'll replace less positive habits as well.
For example, eat 1 additional piece of fruit every single day for the next week.
After that, continue with the added fruit, and the next week, add a veggie every single day.
Then maybe eliminate all soft drinks or other calorie containing beverages (of course all while continuing with the increased fruit and veggie intake).
Or pick up a healthy cooking magazine and seek out some super, "delish" meals to try.
If the results come too quickly, they'll go away just as quickly.
We think Boot Camp is the greatest thing since sliced bread (we're of course a bit biased). But with that said, if you're solely coming to camp 3, 4, or even 5 days each week, yet not putting in much effort elsewhere, it's not magic.
Make those small, positive improvements each day.
After all, every single decision you make either takes you one step closer or one step further from achieving your goals.
And one final thought as we begin to wrap up Adventure Boot Camp in 2009 ...
If you are relative new to camp, you're likely giving your all each day.
If you've been in camp for 4, 5, 6 sessions, a year or more, you might have been bitten by the "Law of Familiarity".
What's that, you ask?
Well, think of it this way. Remember back when you first started dating your spouse, boyfriend or significant other. Remember how magical everything was? You guys would stay up all night, even though you might have had to work the next morning, right? You'd do just about ANYTHING for your partner. The juice and passion was alive ... and it all seemed so effortless.
But ... unless you consistently work your rear end off to keep that magic alive, it has a tendency to fade into the background of all the madness in life (stress, work, kids, etc).
Just like those important relationships in our lives, with getting fit and staying optimally healthy you have to guard against the law of familiarity - you've got to continue to remind yourself why you're in Adventure Boot Camp, and you have to continually set a new goal.
Going through the motions is okay, but it will give you lackluster results at best.
If you've been in camp for a while, I want to encourage you to reconnect with your drive for starting camp in the first place. Get re-energized, re-focused, juice yourself back up to make 2010 the year you master your health and fitness.
Deal?
And for anyone who is interested in committing for a full year of Adventure Boot Camp at a discount, we have 5 annual boot camp passes (we call them VIC's - Very Important Camper Gold Passes) expiring at the
end of December.
I know 2 of the ladies won't be able to renew her pass (one woman is pregnant, and another lady is moving out of town).
Essentially, with 10 camp sessions in a year, you purchase 7 of them and get 3 for free. And monthly payment plans are available.
Details on the set up are here: http://www.cincinnatifitnessbootcamp.com/VIC-Gold-Pass.pdf
Have an AWESOME Thursday - see you tomorrow as we put the finishing touches on Adventure Boot Camp in 2009!!
Your friend in fitness,
Brian
Cincinnati Adventure Fitness Boot Camp for Women 4325 Red Bank Rd Cincinnati, OH 45227
...her hair. That's the only part left that's not sore.
Yeah, so this week has been killer!
As always, your instructors were impressed this AM ... we had a few small tweaks to some familiar exercises (the side raise/shoulder press combo, walking side squats with a front raise, etc).
And that's what today's email is all about.
Small changes = BIG RESULTS!
Small changes can mean going up in weight when a particular exercise is no longer challenging.
It can also mean TRULY working to exhaustion and not just stopping when you're bored or tired of an exercise or station.
It can mean making sure you have absolutely perfect form, or when you are working on an exercise, actually squeezing the target muscle each and every rep.
We'll continue to encourage everyone to bump up their weights, WHEN you're ready ... meaning your form looks perfecto and we can tell you're simply going through the motions (trust us, it's easy to tell so you're only fooling yourself if you pretend the weights are sufficient when they're not).
Hey, we love you ... and the way we show our "affection" is to encourage you to get the biggest bang from our time together, right? ;)
Think about simple changes YOU can make in your life that will improve you.
Even though everyone wants changes overnight, the slow, steady changes are the ones that stick.
Make one positive change EACH week ...
... and that's 52 new improvements at the end of the year.
Even better, that likely means you'll replace less positive habits as well.
For example, eat 1 additional piece of fruit every single day for the next week.
After that, continue with the added fruit, and the next week, add a veggie every single day.
Then maybe eliminate all soft drinks or other calorie containing beverages (of course all while continuing with the increased fruit and veggie intake).
Or pick up a healthy cooking magazine and seek out some super, "delish" meals to try.
If the results come too quickly, they'll go away just as quickly.
We think Boot Camp is the greatest thing since sliced bread (we're of course a bit biased). But with that said, if you're solely coming to camp 3, 4, or even 5 days each week, yet not putting in much effort elsewhere, it's not magic.
Make those small, positive improvements each day.
After all, every single decision you make either takes you one step closer or one step further from achieving your goals.
And one final thought as we begin to wrap up Adventure Boot Camp in 2009 ...
If you are relative new to camp, you're likely giving your all each day.
If you've been in camp for 4, 5, 6 sessions, a year or more, you might have been bitten by the "Law of Familiarity".
What's that, you ask?
Well, think of it this way. Remember back when you first started dating your spouse, boyfriend or significant other. Remember how magical everything was? You guys would stay up all night, even though you might have had to work the next morning, right? You'd do just about ANYTHING for your partner. The juice and passion was alive ... and it all seemed so effortless.
But ... unless you consistently work your rear end off to keep that magic alive, it has a tendency to fade into the background of all the madness in life (stress, work, kids, etc).
Just like those important relationships in our lives, with getting fit and staying optimally healthy you have to guard against the law of familiarity - you've got to continue to remind yourself why you're in Adventure Boot Camp, and you have to continually set a new goal.
Going through the motions is okay, but it will give you lackluster results at best.
If you've been in camp for a while, I want to encourage you to reconnect with your drive for starting camp in the first place. Get re-energized, re-focused, juice yourself back up to make 2010 the year you master your health and fitness.
Deal?
And for anyone who is interested in committing for a full year of Adventure Boot Camp at a discount, we have 5 annual boot camp passes (we call them VIC's - Very Important Camper Gold Passes) expiring at the
end of December.
I know 2 of the ladies won't be able to renew her pass (one woman is pregnant, and another lady is moving out of town).
Essentially, with 10 camp sessions in a year, you purchase 7 of them and get 3 for free. And monthly payment plans are available.
Details on the set up are here: http://www.cincinnatifitnessbootcamp.com/VIC-Gold-Pass.pdf
Have an AWESOME Thursday - see you tomorrow as we put the finishing touches on Adventure Boot Camp in 2009!!
Your friend in fitness,
Brian
Cincinnati Adventure Fitness Boot Camp for Women 4325 Red Bank Rd Cincinnati, OH 45227
Wednesday, December 16, 2009
5 Healthy Holiday Gifts...
OK, so yesterday's workout apparently left several of you "exhausted" -- ironically I got 3 emails telling me you took naps sometime after the workout. :)
Couple that with today's circuit and WOWSERS ... that's a powerful 1:2 punch!!
We (your boot camp instructors) noticed some incredible performances today ... some of you looked like you were jumping rope, running all those steps (where available), band side steping and gut blasting like you had a pot of coffee before the workout!!
We love to see that kind of effort, always, but especially this time of the year when everyone else is overly stressed, and holding onto the false belief that they "just don't have time for exercise" during the holidays. Phooey!
You don't not have time for exercise when life gets a little stressful!! I don't even want to get started...
Okay, I got an email from a local TV producer on Monday asking for healthy gift ideas ...
... so it sounded like a good topic for today!
1. Fruit of the Month: every year we give this to others, always getting rave reviews...and, finally, this year, when asked what we want we said FRUIT OF THE MONTH! It's the gift that keeps on giving ... and you can choose those with just fruit, raw nuts, sometimes different cheeses, etc. It's a great gift particularly when you can't always get REALLY fresh produce in the winter months here in the Midwest ... the fruit is always fantastic! http://www.harryanddavid.com/
2. Edible Arrangements Edible Arrangements are great, one time gifts to give ... they look great, they present well, and they taste even better! We actually received one here at the studio on Monday!! http://www.ediblearrangements.com/. Thank you Amy!!
3. A boot camp gift certificate This is something you can ask for and/or give!
4. A pie. So this sounds a bit odd and I've mentioned this before, but it's MUCH better than cookies -- you won't ever give or serve a pie with a piece taken out of it, whereas with cookies you'll of course be tempted to sneak maybe 1 or 2 (or 5). Just saying...
5. A cookbook/magazine subscription: A healthy cookbook is a great idea ... there are a ton out there, that don't require you to be a trained chef, but offer some healthy meal/snack ideas to try. Or a magazine subscription if you like the variety -- I love Eating Well (http://www.eatingwell.com/) and Clean Eating (http://www.cleaneatingmag.com/).
And quick reminder that Oakley and Blue Ash currently have only a few spaces available for the January camp due to the space restrictions and the number of you who've signed up already. If you're planning on keeping your progress going in January, you don't have to fill out that LONG health history form again. Follow THIS LINK to cut to the front of the line!
Another great day planned for tomorrow...but of course, you'll have to be there to see what the surprise will be!!
Your friend in fitness,
Brian
Cincinnati Adventure Fitness Boot Camp for Women 4325 Red Bank Rd Cincinnati, OH 45227
Couple that with today's circuit and WOWSERS ... that's a powerful 1:2 punch!!
We (your boot camp instructors) noticed some incredible performances today ... some of you looked like you were jumping rope, running all those steps (where available), band side steping and gut blasting like you had a pot of coffee before the workout!!
We love to see that kind of effort, always, but especially this time of the year when everyone else is overly stressed, and holding onto the false belief that they "just don't have time for exercise" during the holidays. Phooey!
You don't not have time for exercise when life gets a little stressful!! I don't even want to get started...
Okay, I got an email from a local TV producer on Monday asking for healthy gift ideas ...
... so it sounded like a good topic for today!
1. Fruit of the Month: every year we give this to others, always getting rave reviews...and, finally, this year, when asked what we want we said FRUIT OF THE MONTH! It's the gift that keeps on giving ... and you can choose those with just fruit, raw nuts, sometimes different cheeses, etc. It's a great gift particularly when you can't always get REALLY fresh produce in the winter months here in the Midwest ... the fruit is always fantastic! http://www.harryanddavid.com/
2. Edible Arrangements Edible Arrangements are great, one time gifts to give ... they look great, they present well, and they taste even better! We actually received one here at the studio on Monday!! http://www.ediblearrangements.com/. Thank you Amy!!
3. A boot camp gift certificate This is something you can ask for and/or give!
4. A pie. So this sounds a bit odd and I've mentioned this before, but it's MUCH better than cookies -- you won't ever give or serve a pie with a piece taken out of it, whereas with cookies you'll of course be tempted to sneak maybe 1 or 2 (or 5). Just saying...
5. A cookbook/magazine subscription: A healthy cookbook is a great idea ... there are a ton out there, that don't require you to be a trained chef, but offer some healthy meal/snack ideas to try. Or a magazine subscription if you like the variety -- I love Eating Well (http://www.eatingwell.com/) and Clean Eating (http://www.cleaneatingmag.com/).
And quick reminder that Oakley and Blue Ash currently have only a few spaces available for the January camp due to the space restrictions and the number of you who've signed up already. If you're planning on keeping your progress going in January, you don't have to fill out that LONG health history form again. Follow THIS LINK to cut to the front of the line!
Another great day planned for tomorrow...but of course, you'll have to be there to see what the surprise will be!!
Your friend in fitness,
Brian
Cincinnati Adventure Fitness Boot Camp for Women 4325 Red Bank Rd Cincinnati, OH 45227
Tuesday, December 15, 2009
A few weights and a mat....
Wow yesterdays workout was a great way to start this week off! The workout was a lot of arms and core. I like working out the core. I like some exercises better than others of course. The core is really worked out with almost all exercises to some point. Our lower backs got a good workout too. I think it’s funny to do the “cow bell”. I am amazed how much the back gets a worked out. All we are doing is swinging a weight between our legs bending at the hips and then up to shoulder height with the arm just slightly bent. This time it was the one arm swing. Just standing up moving at the hips makes your arm swing up and your back do the work…fun and funny if you think about it.
We get to do so many things everyday. I am amazed at how much we can do with just a few weights and a mat.
Today was 10, 10, 10 day. With a list of exercises to do we are on our own...so to speak. I was talking to a new Camper and she said “Is this all we are going to do today?” I said I didn’t know…but I did…it was “all” we were going to do! Hmmmm…a list of 10 things to do for an hour. Do each of them 10 time and do them until the hour is up.
About 10 minutes into it the BCers that have not had the pleasure of doing this before were realizing just what this set was all about. It was incredibly effective in using all the muscles at some point within the list. Once again it is all about how much you want to push yourself and what you are trying to get out of this “Adventure.”
The rest of the week is what we request…exercises and music. I know that we do some fun and challenging things and the rest of the week is going to be fantastic!! I think we are going to make this the best week yet.
Need lots of rest….
Hugs,
Gigi
We get to do so many things everyday. I am amazed at how much we can do with just a few weights and a mat.
Today was 10, 10, 10 day. With a list of exercises to do we are on our own...so to speak. I was talking to a new Camper and she said “Is this all we are going to do today?” I said I didn’t know…but I did…it was “all” we were going to do! Hmmmm…a list of 10 things to do for an hour. Do each of them 10 time and do them until the hour is up.
About 10 minutes into it the BCers that have not had the pleasure of doing this before were realizing just what this set was all about. It was incredibly effective in using all the muscles at some point within the list. Once again it is all about how much you want to push yourself and what you are trying to get out of this “Adventure.”
The rest of the week is what we request…exercises and music. I know that we do some fun and challenging things and the rest of the week is going to be fantastic!! I think we are going to make this the best week yet.
Need lots of rest….
Hugs,
Gigi
Personal Decree For 2010!
Loved the way you went after 10/10/10 today!!
You know that going through the motions isn't going to give you the energy, enthusiasm, health, fitness and body that you want.
Sweet job today!!
And thank you for all the song and favorite routine requests ... tomorrow we might do a circuit, or maybe a Hurricane?
I hear Leigh and Annie are working on a new routine called "Butts and Guts"... Hmmmm, very interesting!
Keep those songs coming!!!
And as we're finishing this last week of boot camp ... the last of the year, it's time to evaluate some things. It's a little process I like to do every 3 months - figure out what's right and what can be improved, so I can keep moving toward what I want, and continuing growing.
Take a look at these 4 questions:
1. How do you feel right now ? And I'm not talking about "my butt is sore from this AM's workout" ... but as a whole, how do you feel?
2. What are the lessons you have learned this year (or week, month, quarter -- depending on how often you revisit this) and how are you going to implement them?
3. List out 10 things you are most passionate about in life.
4. Write a decree for 2010. What is your year going to look like? "I am so happy and grateful for 2010 because...." Notice you'd write this because contrary to popular belief, I know you CAN create the future.
So why not write out how your year will look like?
Go ahead and think about these, then write them all down. Give them some thought -- maybe you can set aside 30 or 60 minutes, all distractions aside (blackberry, Facebook, TV, email, even kids!).
I say this because I want you to think about YOU.
Short and sweet today. After all, you have to take time AWAY from all that media stimulation, right?!
Have an energy filled Tuesday!! See you tomorrow for another surprise workout!!
Your friend in fitness,
Brian
Cincinnati Adventure Fitness Boot Camp for Women 4325 Red Bank Rd Cincinnati, OH 45227
You know that going through the motions isn't going to give you the energy, enthusiasm, health, fitness and body that you want.
Sweet job today!!
And thank you for all the song and favorite routine requests ... tomorrow we might do a circuit, or maybe a Hurricane?
I hear Leigh and Annie are working on a new routine called "Butts and Guts"... Hmmmm, very interesting!
Keep those songs coming!!!
And as we're finishing this last week of boot camp ... the last of the year, it's time to evaluate some things. It's a little process I like to do every 3 months - figure out what's right and what can be improved, so I can keep moving toward what I want, and continuing growing.
Take a look at these 4 questions:
1. How do you feel right now ? And I'm not talking about "my butt is sore from this AM's workout" ... but as a whole, how do you feel?
2. What are the lessons you have learned this year (or week, month, quarter -- depending on how often you revisit this) and how are you going to implement them?
3. List out 10 things you are most passionate about in life.
4. Write a decree for 2010. What is your year going to look like? "I am so happy and grateful for 2010 because...." Notice you'd write this because contrary to popular belief, I know you CAN create the future.
So why not write out how your year will look like?
Go ahead and think about these, then write them all down. Give them some thought -- maybe you can set aside 30 or 60 minutes, all distractions aside (blackberry, Facebook, TV, email, even kids!).
I say this because I want you to think about YOU.
Short and sweet today. After all, you have to take time AWAY from all that media stimulation, right?!
Have an energy filled Tuesday!! See you tomorrow for another surprise workout!!
Your friend in fitness,
Brian
Cincinnati Adventure Fitness Boot Camp for Women 4325 Red Bank Rd Cincinnati, OH 45227
Monday, December 14, 2009
TV, Facebook, and You!
Another great start to camp today!
This is going to be a fun week. And to make it super fun and kicked up, we need YOUR help!!
This is going to be a fun week. And to make it super fun and kicked up, we need YOUR help!!
What would you like to do this week?
Options include: Hurricanes, 10/10/10, the ABC (alphabet) workout, a big circuit, survivor camp?
You tell us and we'll rank them in order of your preference ... and then we're off and running with a fantastic week!!
Also, tell me your favorite songs you've heard in camp. I want to make sure we're spinning them for you this week! Click here to send both the routine and favorite music!
Isn't it crazy to think Christmas is next week?
Several of you have asked about the break after this camp -- remember it will be a 2 week break, the week of Christmas and the week of New Years. And then the next session starts January 4th.
Last week I talked about Setting and Achieving Goals ...
... and today I want to talk about how NOT to achieve any of the goals you set. Weird, I know. But thinking about this will help you take more control of you and your time.
Are you a victim? A media "victim" -- surrendering your time to various media sources?
I heard a staggering statistic the other day.
The average American spends THIRTY ONE HOURS each week watching TV!
THIRTY ONE!!!!
That is insane. That essentially means ~ 4.5 hours every single day of the week, Sunday - Saturday!
Now, we all know America watches a lot of TV. And you're probably aware that there's a huge correlation between watching TV and obesity.
Isn't it crazy to think Christmas is next week?
Several of you have asked about the break after this camp -- remember it will be a 2 week break, the week of Christmas and the week of New Years. And then the next session starts January 4th.
Last week I talked about Setting and Achieving Goals ...
... and today I want to talk about how NOT to achieve any of the goals you set. Weird, I know. But thinking about this will help you take more control of you and your time.
Are you a victim? A media "victim" -- surrendering your time to various media sources?
I heard a staggering statistic the other day.
The average American spends THIRTY ONE HOURS each week watching TV!
THIRTY ONE!!!!
That is insane. That essentially means ~ 4.5 hours every single day of the week, Sunday - Saturday!
Now, we all know America watches a lot of TV. And you're probably aware that there's a huge correlation between watching TV and obesity.
And sometimes we're in denial about how much time with sit in front of a TV ... people even get defensive about it -- "I NEVER have the TV on in our house."
Strange how no one has ever owned up "yup, that's me -- the 4.5 hour/day TV watcher."
So now, as you sit at your own computer, with no one looking over your shoulder, think about it. How much time do YOU have the TV on each day?
The 'ol "background noise" excuse, your "favorite" show (that interestingly lasts 3 hours), or maybe that you're so stressed you NEED this down time.
Strange how no one has ever owned up "yup, that's me -- the 4.5 hour/day TV watcher."
So now, as you sit at your own computer, with no one looking over your shoulder, think about it. How much time do YOU have the TV on each day?
The 'ol "background noise" excuse, your "favorite" show (that interestingly lasts 3 hours), or maybe that you're so stressed you NEED this down time.
I know, I fall into the "I need to unwind before falling asleep" trap and watch my favorite real life crime scene TV show.
OK, so maybe you sincerely don't put the TV on much at all during the week ...
But how about Facebook? Email? Twitter? Your blackberry? These are no different than TV.
OK, so maybe you sincerely don't put the TV on much at all during the week ...
But how about Facebook? Email? Twitter? Your blackberry? These are no different than TV.
And my wife busted me this weekend - basically giving me some gentle feedback that I'm a bit "too connected".
We admittedly spend waaaaay too much time in front of our computers or on our handheld devices.
So why am I bringing this up?
Because it's easy to allow 'them' to dictate what goals you achieve.
Shouldn't you be the one who decides?
If your Facebook circle is draining your energy and not pushing you forward, why, precisely, is it there? If you are spending more than a few minutes a day on Facebook or in front of the TV, is it because you can't stop or because stopping will cost you your goals?
Which is more important: a ringing telephone or focusing on whatever else you were working on?
The other day Carolyn and I were in the gym at the hotel we were staying in ...
... in between a series of exercises, a woman asked Carolyn to borrow the dumbbells she was using. This woman brought them over to her bench, sat down, her phone rang ... and she then sat there talking on her phone, never picking them up, before Carolyn went back over to actually do her next set of exercises.
It's insanity!
We can all be victims of media and outside influences, but when this starts interfering with achieving goals, or getting in the way of who we want to become, it's a problem.
So now you know how to best achieve your goals, from last week's email...
...and how NOT to achieve your goals from today's.
So that means the onus is on you. YOU are the only one who can dictate what you achieve and how quickly you achieve it. ;)
We admittedly spend waaaaay too much time in front of our computers or on our handheld devices.
So why am I bringing this up?
Because it's easy to allow 'them' to dictate what goals you achieve.
Shouldn't you be the one who decides?
If your Facebook circle is draining your energy and not pushing you forward, why, precisely, is it there? If you are spending more than a few minutes a day on Facebook or in front of the TV, is it because you can't stop or because stopping will cost you your goals?
Which is more important: a ringing telephone or focusing on whatever else you were working on?
The other day Carolyn and I were in the gym at the hotel we were staying in ...
... in between a series of exercises, a woman asked Carolyn to borrow the dumbbells she was using. This woman brought them over to her bench, sat down, her phone rang ... and she then sat there talking on her phone, never picking them up, before Carolyn went back over to actually do her next set of exercises.
It's insanity!
We can all be victims of media and outside influences, but when this starts interfering with achieving goals, or getting in the way of who we want to become, it's a problem.
So now you know how to best achieve your goals, from last week's email...
...and how NOT to achieve your goals from today's.
So that means the onus is on you. YOU are the only one who can dictate what you achieve and how quickly you achieve it. ;)
And so we're off to a great start with today's backside blasting workout! No TV watching during our boot camp time!!
Have an awesome Monday,and don't forget to chime in on your favorite routine you'd like to do this week!!
Your friend in fitness,
Brian Calkins
Cincinnati Adventure Fitness Boot Camp for Women 4325 Red Bank Rd Cincinnati, OH 45227
Your friend in fitness,
Brian Calkins
Cincinnati Adventure Fitness Boot Camp for Women 4325 Red Bank Rd Cincinnati, OH 45227
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