Happy Friday, Participants!
Guesssssssssss whaaaaaat?! WE ARE HALF WAY DONE WITH BOOT CAMP!!! It really is all down hill from here, so keep your focus and push through to the end! YOU CAN DO IT!
Candice, Alicia, and some of your fellow Boot Campers have all blogged and done their homework within the past week. If you have spare time this weekend, I’m sure they would love it if you checked them out (see links below).
Lastly, if you find yourself wanting (or needing) a good workout over the weekend, Alicia suggests “yoga, hiking, bike riding, swimming, pilates, running outside, or walking the dogs.” Otherwise, we hope you all have a great, relaxing weekend.
See you on Monday!
This week’s homework assignment:
Please write a break-up letter to something that is holding you back from achieving your goals, if you haven’t already. See the various blogs submitted by other participants to get an idea of how to write it (links below), and make sure you submit it as a new post here at fitmixer.com.
Conference call notes from June 21, via Candice:
HI Everyone. Last night we had our sixth conference call – wow – it is going by so fast. We missed Robin but we got to hear from Alicia and myself.
Alicia talked about forgiveness and challenged everyone to forgive the person in their life that they are holding a grudge against. Lack of forgiveness holds us back and decreases our focus, which in turn, reduces our chance of achieving successful goals.
I talked about a protein called Leptin. Leptin is secreted from our fat cells and the higher our Leptin levels, the less hungry we feel. A high Leptin count helps us suppress our appetite, feel more energy, and helps support weight loss. A chronically high fat diet decreases our Leptin receptors so that we cannot utilize it efficiently. To have our Leptin levels in the most optimal state, it’s important to eat a high protein, high carbohydrate and low-fat diet.
I also talked about the three basic food components, carbs, protein and fat. I formulated all of your diets based on 50% carbohydrates, 30% protein, and 20% fat. It is essential to make sure you are eating enough protein. Protein helps you feel full longer, reduces the risk of lean muscle mass loss during dieting and exercising and is essential for healthy weight loss. If you are not eating enough protein, start. Your fitmixer protein is a great way to get a lot of protein without a lot of calories.
Janiell suggested egg whites (you can buy them online from Egg White International) and mix them with your protein shake, make omelets, etc., and also suggested raw almonds. Lindsey suggested mixing your vanilla protein with your cereal or oatmeal. Jessica mentioned that she always has a protein source with her snack like Greek yogurt or cottage cheese. Awesome comments.
Don’t get TOO caught up in the percentages. Aim for meeting (not exceeding) around 30% protein and the rest should fall into place.
The last thing we talked about was learning how to love your body. A dietitian friend of mine came up with 11 steps to help us with this.
Eleven Ways to Learn to Love Your Body – Lisa Licavoli RD
- Don’t compare
- Focus on your accomplishments
- Learn to take a compliment
- Positive self-talk
- Positive affirmations
- Learn to compliment others
- Focus on the positives
- Stop fantasy thinking (you won’t be happier 10 pounds skinnier)
- Heal your relationship with food
- Move your body
- Seek support
Have a wonderful, healthy weekend. Exercise your hardest, eat well and above all, enjoy the whole process!
The Number on My Scale by Candice
What My Body Taught Me by Cherlyn J.
What I Ate Friday by Courtney P.
CrossFit Goal-Check! by Carrie C.
My Break Up Letter (Homework!) by Janetha G.
Homework: Dear Inner Monologue by Calee H.
Why I seriously need access to a Bod Pod by Calee H.
Fitting It All In: Installment 3 by Calee H.
Dear John Letter To My Kangaroo Pouch by Shuanna U.
Dear: Mind Games by Courtney P.
Dear Eating Disorder by Lindsay W.
My Break-Up Letter: Dear Mindless Eating by Lauren M.
My Fitmixer Boot Camp Progress by Alyssa H.