10 Fat Loss Strategies...

Whew, nice work this morning!

We definitely worked the hips, glutes and hamstrings rather intensely today!

For those in Oakley, thanks for your patience with my failing voice – I woke up this morning and couldn’t talk, a bummer for my favorite 5:30am activity. Hopefully all will be better tomorrow.

Tomorrow at Boot Camp!

Tomorrow we’ll start camp with our normal warm up, then we’ll go into a 1-minute pushup challenge, followed by a timed 1-mile run, jog or power walk. You get to choose the pace with which you perform both challenges – we do both to measure progress over the 4-weeks of camp.

When someone goes from 7 pushups to 24 in 3 weeks, it's a really empowering feeling. So, don’t stress about tomorrow. Everyone completes the 2 challenges to the best of their current ability. Then we’ll watch your ability improve in 3-weeks from tomorrow!

Today, we’re going with a short, but still important message, talking about very simple strategies to enhancing weight loss -- in fact, changing your body, losing fat, or simply improving your health doesn't take a major life overhaul...

...all you need to do is make minor lifestyle changes to your diet. Here it is in a nutshell -- 10 very simple strategies you can start as soon as you're done reading this email. You may have heard some of them from me before. Maybe they're new. But you can never get enough reminders.

Ready?

1. Plan ahead. If your only options are a vending machine and fast food, try to pack meals and snacks the night before. That way you're never left with your stomach growling during the day or on your way home. Planning will allow you to be successful.
2. Don't taste foods while cooking. While this may not seem like much, just an extra 100 calories each day means at least a ten pound gain at the end of one year. Simply tasting foods can easily exceed that.
3. Cook in bulk. Do this on a Saturday or Sunday, when you have more time than during the week, and use those leftovers throughout the week for lunches and dinners.
4. Exercise in the morning. When your workout is “in the books” by 6:30am, your done and can focus on other priorities. And research does show morning workouts have a higher impact on elevating metabolism than afternoon or evening workouts.
5. Shop for the week. Plan the meals for the week on a Sunday and shop for the items needed that day. If your refrigerator is empty on a Tuesday or Wednesday night, for example, it's likely you'll turn to fast food!
6. Write your goals daily. Keeping a diary of goals helps with permanent success. Then you can look back and reflect on your progress.
7. Include a fruit and/or vegetable in every meal. That way you are getting your nutrients in and avoiding snacking on something that is unhealthy. It will also keep you fuller longer and keep you from overeating later on.
8. Use vegetables as your base and build meals around them. For example, fill up a bowl with sautéed veggies and add pasta on top of them. This way the bulk of your meal is low calorie, high nutrient vegetables.
9. Earn your carbohydrates through exercise. The more you exercise, the more carbs you can eat, but always pick quality, high fiber carbs.
10. Use fresh herbs as a replacement for sodium. They are loaded with flavor, high in nutrients, but have zero calories.
    

That’s it from me today – I’m giving all you busy ladies a break from my long windedness today!! ;)

Have an incredible Thursday – Leigh, Annie, Alicia, Michelle and I look forward to seeing you tomorrow, bright and early, in your favorite parking lot!!

Just think, one more day, then it’s the weekend – time for some much needed R and R!

Your friend in fitness,

Brian Calkins

Cincinnati Adventure Fitness Boot Camp for Women 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-101