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Recipes: Chorizo Egg Skillet

Friday December 15, 2017

You’re only one step away from your perfect morning. You got up early, showered, brushed your teeth, did your hair, and dressed like the professional you are.

The last stage of your morning routine—what will give you that extra boost to leap out the door and off the porch—is a good breakfast. That means you need something that’s protein heavy and diet friendly.

I’ve got just the thing for your morning meal: a chorizo egg skillet!

Savory chorizo, succulent tomatoes, arugula, onions, and 4 large eggs to bring it all together. Soon, your morning won’t be complete without a meal this good!

Bon appetit!

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Tips to Boost Your Metabolism Before the Big Holiday Feast

Thursday December 14, 2017

It’s the final countdown…

To Christmas, that is! Only 11 more days until Santa packs up his sleigh to deliver the goods!

Too bad he can’t deliver 6 pack abs in his big red bag, right?

The holidays are hectic – between buying gifts and planning family visits, it can be easy to let our health fall to the wayside a bit and indulge in all the comforting treats of the season.

Don’t worry, this isn’t a post telling you not to enjoy any of the stuffing and gravy.

Today, we’re going to share with you how you can boost your metabolism BEFORE the holiday eating begins.

That’s right, you can get your body ready to ingest and burn those calories even quicker to avoid the post-holiday bloat.

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The Fat Loss App That Brings Boot Camp to You

Wednesday December 06, 2017

Take a look at your phone.

That little gadget is more powerful than you even know. It’s basically a telephone, a stereo, a computer, a pager, a notebook, and a game system, all wrapped into one handheld device.

Now what if we took that phone to the next level and turned it into your very own Fit Body Boot Camp studio? Well, good news: that’s exactly what we did!

Introducing the Ultimate Fat Loss Workout, presented by Fit Body Boot Camp, available in the iTunes Store this January! 

Over the past year, Fit Body’s Web Team has rigorously tested, tuned, and perfected an app that compresses boot camp workouts into byte-sized pages you can access anywhere, anytime. We paired these workouts with an interactive cookbook and grocery lists that simplify nutrition down to a few button clicks.

Granted, this app is no replacement for the fat-melting, fun-loving workouts that you can only find at a Fit Body Boot Camp location. Still, this is the perfect way to try us out before you commit to an in-person session.

Let’s fly through a few of the awesome features this app has to offer!

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Guide to Fitness Goal Setting

Monday January 13, 2014

Guest Post by Kathy Tafti from Huntington and Smithtown Fit Body Boot Camp

January is the beginning of a new year and I think many of us become more goal oriented as we try and guess what 2014 will bring. When clients start my Huntington boot camp and nutrition program, I ask them to set goals about body fat, clean eating, and physical goals. Your ability to succeed in getting fit and healthy is increased dramatically when you have a goal that you are working towards. For instance, I have always wanted to run the NYC marathon and I decided in March of 2013 that I was going to do it that year.  I set the goal and followed through by signing up for it that day so I would be committed immediately.

huntingtonforsmithtown
After completing the marathon, 14 of my clients have committed to running it this year!  Many of them had called me to let me know that they wanted a solid goal that they could work towards and start right away. Now, we are working on weekly and monthly goals to achieve along the way which will lead up to success with the ultimate goal of running the NYC marathon in upcoming November.

Your goals should be based on what is important to you. The easiest way to accomplish your goals is to pick what you want to accomplish and then map out the plan of how you are going to get here.

Here are some steps you can take to set a goal and achieve it:

1.) Set an exact goal. Losing weight, building more muscle, or toning up are usually the goals I see most often, which is okay, but I recommend adding a physical goal to it. That way you can measure your progress better.  For example: being able to do 20 pushups on your toes or being able to do 20 full sit ups, where you could only do 10 before. Not only will setting a specific physical goal help you lose weight, it will help you feel positive, accomplished, and reassured that you are moving in the right direction.

2.) Set a date for your goal.  Be realistic with your time frames.  Set dates for achieving the smaller goals that will lead you to the big goal. For example, “I will be able to do 5 push ups on my toes in 2 weeks.

3.) Make a road map of how you’ll get there. Exercising and eating clean must be on your daily list of things to do. Take out your calendar and write in what days you will workout, what type of exercise you will do to reach your goal, and what you will eat each day.  For example, “Monday/Wednesday/Friday I will do as many pushups on my toes as possible then continue on my knees for 10 more repetitions.” Read More…

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3 Big Dieting Mistakes that Cause Weight Gain

Tuesday November 26, 2013

Sometimes a carrot stick or a piece of broccoli is just fine on its own. But for a lot of us, carrot sticks and raw broccoli florets are a just a vehicle for delicious dressings– you know, like a thick ‘n chunky blue cheese, or a tasty ranch. And as you dip and dunk your veggies in the delectable sauce, you may even think to yourself… Well, at least I’m getting in a serving of vegetables right now. While that may be true, keep in mind that you’re also consuming tons of fat, salt, and not to mention calories.

It’s easy to get confused on what’s healthy and what isn’t (especially with all the misinformation that’s out there), and even easier to destroy your new “healthy” diet if you’re not sure of what to look out for.

Check out some of these all too common acts of diet sabotage, plus a few quick fixes brought to you by the Orange County boot camp, so you’re always armed with the knowledge you need to keep your waistline in check.

1. Dipping Healthy Veggies into Fatty Dressingsfountainvalleypic

Vegetables are low in calories and high in nutrition and you’re doing your body a favor when you eat them, but if you’re the type to dunk your raw veggie sticks in creamy dressings then you’re not reaping the full benefits of the vegetables. Eating veggies can be tough for some people who just don’t like them, and sometimes dunking your vegetables seems like a great way to up your servings, but it’s ultimately going to end up on your waistline because those calories add up quick. Did you know that just two tablespoons of ranch is about 200 calories? Two tablespoons is hardly anything, so you’re likely to double it without even noticing.

Can’t quit the dip? There’s plenty of other, healthier options like mixing plain greek yogurt (which has twice the protein of regular yogurt to keep you fuller longer) in with some zesty salsa or a little horseradish or curry powder to give it a savory flavor. Fresh or prepared hummus or even a black bean dip are great to dip veggies in because they’re high in fiber, protein, flavor.

2. Switching from Regular Fries to Sweet Potato Fries

Sweet potatoes are pretty nutritious considering that they’re high in beta-carotene (the disease fighting carotenoid that your body converts to vitamin A), vitamin C, potassium, folic acid, and fiber. And a medium sized potato is only about 100 calories, but when you fry up a sweet potato along or any other vegetable (hey there, green bean fries and zucchini sticks) the fat and calories skyrocket. Not only that, frying certain vegetables causes them to lose some of their nutritional value and antioxidant power. Read More…

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Fighting Fatigue with Food – Get the Energy You Need with These Foods

Friday November 15, 2013

You try to eat healthy. You get enough sleep each night. And you exercise regularly. So why do you feel dragged out?

Don’t be alarmed. Millions around the world deal with the same problem. And for many, the answer lies in what they’re eating. How?

Food provides your body with energy. Some foods provide more energy than others. Even though a food may be considered healthy, it may not be full of energy-boosting nutrients.

Beat your afternoon slump with these diet tricks that the Dallas boot camp recommends:

Start the Day off RightDallas boot camp

Begin each day with breakfast. Your body needs its energy stores replenished after a long night. Breakfast gives you energy and helps to keep you focused, while also helping you reach and maintain a healthy weight.

You can’t eat junk, however, for breakfast. A meal full of white, empty carbs is sure to leave you feeling irritable and hungry by the middle of the morning. Popular breakfast items include white pancakes, toast, waffles, bagels, cereal, or muffins, but they’ll all have the same end result: weariness and hunger. Rather than white carbs, choose whole-grain baked goods that contain soluble fiber. This type of fiber slows the rate your body absorbs sugars and slows digestion. You’ll feel fuller longer and your blood sugar levels will stay more even.

Choose cereals that contain a minimum of 5 grams of fiber. If you’re a fan of toast, opt for bread that has at least 2 grams of fiber per slice.

Snack Often

One reason you may feel sluggish is because you’re hungry. Maybe you’ve got a fast metabolism or you’ve been exercising more than usual and your body needs extra fuel. Your body was made to eat smaller, more frequent meals, so feed it just that!

Many people are too busy to pause for a small snack, but if you go more than two hours between eating, your blood sugar begins to drop and your energy level as well. Plan to eat a mid-morning and mid-afternoon snack to get you through the day. Read More…

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How Sleep Deprivation Causes Weight Gain and What You Can Do About It

Wednesday November 13, 2013

If you’re following a weight loss program, getting the right amount of exercise and eating a healthy diet are usually the two most important things that most people concentrate on when trying to shed those unwanted pounds. But did you know that getting enough sleep is just as important?

According to recent studies, sleep deprivation (lack of good, consistent sleep) not only causes fatigue, daytime sleepiness, and clumsiness, but it’s also linked to overeating, weight gain and an increase in stress levels. While having to monitor your sleep a little more closely seems like a daunting task, the fitness boot camp in Birmingham says that it’s well worth the effort.

Here are the top three ways that sleep deprivation affects your weight management and what you can do to get more shut-eye:

Controls Your Hormones1450094_572232896183634_94272118_n

Not getting enough sleep disrupts two hormones that can control your appetite, called leptin and ghrelin. Both of them are important because they involve stimulating and suppressing of your appetite. The hormone leptin is responsible for suppressing your appetite and is produced by the body’s fat cells, while the hormone ghrelin is released by the stomach before meals which helps to stimulate your appetite.

When you lack a good amount of sleep, the body lowers its levels of leptin and increases its levels of ghrelin, which leads to… you guessed it, an increase in appetite. It’s the same reason why you tend to snack more on the days where you didn’t get much sleep the night before.

Aim to get at least six to seven hours of solid sleep each night, so you can decrease your hungry naturally without resorting to dangerous appetite suppressant products or pills.

Tip to sleep better: Regular exercise has been shown to help people get a better, more restful sleep, but to maximize this effect try to get your workout on five to six hours before bed. This will allow your body temperature to climb back down and that will help you fall asleep faster when you’re ready for bed.

Causes Stress

Getting a solid nights sleep helps reduce the stress hormone known as cortisol, while the opposite causes an increase. The higher your cortisol levels, the slower your metabolism operates, which makes losing weight a lot more difficult.

This stress hormone also interferes with your body’s ability to build muscles, and if your main fitness goal is to lose weight then you need to make sure you have low levels of cortisol in your blood. And sleep will help you accomplish just that. Read More…

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What You Need to Know to Find Healthy Choices in Every Aisle of the Grocery Store

Thursday November 07, 2013

You’ve decided to start buying healthier food for you and your family. You want to cut back on empty calories, sodium, added sugar, preservatives, and junk foods in general to lose weight and improve your health. But when you get to the grocery store, you don’t know where to start. You’re overwhelmed by the hundreds of choices lining the shelves.

Many packaged foods are labeled with claims to be healthy, but are they really? Don’t waste your grocery budget dollars on foods that don’t live up to their promises.

Make wise grocery purchases with the following tips that the boot camp in Yorba Linda suggests.

Tip 1: Stay on the Outskirtsboot camp in Yorba Linda

Some of you grocery shop so often you have the store memorized. You know where each item on your list can be found. If you think about it, most grocery stores are organized in a similar way. The dairy, produce, deli, and bakery are located along the perimeter of the store. Interestingly, this is where you’ll find your healthiest options. Do most of your shopping along the outer edges of the store and you’ll avoid the processed foods in the center aisles.

Tip 2: Doing Dairy

Get the calcium and vitamin D you need for strong bones in the dairy aisle. When it comes to the type of milk and which yogurt to buy, go for skim or one percent rather than milks higher in fat, and look for yogurt with natural flavors and no artificial colorings. While you’re there, be sure to substitute full-fat cheeses and creams for those labeled low-fat or skim.

Tip 3: Get the Grains

Always choose 100-percent whole-grain bread, cereal, rice, and pasta. Whole grains are rich in fiber and complex carbohydrates, which fill you up and give you energy. Feed your family cereal that contains at least 4 grams of fiber and as little sugar as possible. Many cereals advertise themselves as kid friendly but are anything but good for your kids. Remember—the less processed a food is, the better. Regular old oatmeal that you may have to cook on the stove is a great option, as it’s full of whole grain, fiber, and protein.

Tip 4: Picking Produce

What could be healthier than fruits and vegetables? Load your cart with a variety of fresh or frozen produce. Full of nutritious antioxidants, vitamins, and minerals, a diet rich in fruits and veggies will help you lose weight and stay healthy. And while canned fruits and vegetables do have benefits, you should eat them sparingly, as they often contain high amounts of sodium or sugar.

Also, juices can be a healthy part of your diet if consumed in moderation. Always buy 100-percent fruit or vegetable juice. Read More…

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5 Benefits to Using Resistance Bands

Friday October 11, 2013

The resistance band is a very useful piece of exercise equipment that’s used in most fitness centers and boot camps today. Using the resistance band in your workouts is a great way to help you increase your range of motion and movement as well as build muscle. They work by making your body work harder on the areas where the bands are attached and by causing tiny muscle tears for your body to repair and build more muscle.

UplandBootCamp1Resistance bands are so versatile that they can be incorporated into virtually any type of fitness training such as cardio, endurance, and strength training to help you get a better, more effective workout, which is why they’re a favorite among boot camps across the U.S. and beyond.

This inexpensive piece of exercise equipment is an excellent solution for those of you who travel a lot and or for anyone who likes to take their boot camp workouts home with them.

Read on to find out why the San Diego boot camp loves them so much.

Easily Adapts to All Fitness Levels

Resistance bands are excellent at getting people from all different fitness levels to challenge themselves in a way that won’t overwhelm them. They come in a variety of resistances like light, medium, and heavy, which allows you to take it easy or give yourself a challenge. You can even double up on your bands to increase the resistance if you find yourself wanting a little more.

Can Be Used With Other Exercise Equipment

Though they work great on their own, you can combine resistance bands with other exercise equipment like weights and dumbbells to give your body a more solid workout (especially if you’re wanting to sculpt and tone, or build muscle). Performing an exercise like a bicep curl with both a resistance band and a dumbbell will deliver the combined benefits of each type of equipment.

Helps With Injury Recovery and Prevention

Even though resistance bands are widely used at fitness centers and boot camps, they were first used in sports medicine for the purpose of injury prevention and recovery. When you’re fitness training, you are ultimately trying to work your isolated muscles and weight machines are won’t always allow for that. When you strengthen your underused muscles, you’re actually helping to prevent injuries in the future.

When you have an injury, resistance bands can help you to heal faster by allowing you to exercise isolated muscles without compromising the areas of your body that are hurt. Exercising the injury-free parts of your body helps you to increase your blood circulation- and that is what’s going to help you speed up your recovery. Read More…

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Unexpected Things That Slow Your Metabolism Way Down

Tuesday October 08, 2013

Trying to lose weight, but can’t seem to shed those last few pounds? It’s a common problem a lot of us have when we start exercising. We see a change in our energy and our stamina for more exercise, but a lot of the time we can’t seem to lose those last pesky pounds.

Nutrition plays a big part in losing weight and exercise plays an even bigger part in burning fat, however it’s your metabolism that’s key. See, every single cell in your body plays a role in energy metabolism, which is the process of turning the food that you eat into energy that keeps your heart beating and your entire body moving. The faster your metabolism is, the more calories you burn.

Just like there are ways to speed up your metabolism such as working out and changing your diet, there are also lots of ways that you could be potentially slowing it down.

Check out what the boot camp in Brea says on the top 4 things to avoid in order to keep your metabolism at its best.

An Inconsistent Eating Schedule breabootcamp

In a study done by the Hebrew University in 2012, lab mice that were fed high fat foods throughout different times of the day gained more weight than mice that ate a similar high fat diet and were fed on a regular schedule. Researchers in the study suspect that eating at the same time everyday trains your body to burn more calories between meals.

Here’s some tips to help you upgrade your eating habits so you can maximize fat burning and keep your hunger in check:

Try eating something every 3 to 4 hours. A lot of people chose to eat three moderate sized meals and one snack, while others prefer to eat four smaller meals a day. It’s up to you to figure out what combination will work best, but timing your meals this way will help to burn fat by preventing excess insulin (the fat storing hormone) production, allowing leptin to help control your appetite and metabolism as well as balance the stress hormone known as cortisol. You should also try to eat at the same time every day, give or take an hour.

Always eat within 45 minutes of finishing a workout. This snack or meal is one of the only ones of the day that should not contain very much fat and should be somewhat higher in carbohydrates. For instance, have a smoothie made with fruit, juice, and protein powder, but not flaxseeds or oil.

Don’t multitask and eat at the same time. Try not to eat while you are doing other things like watching TV, browsing the internet, or working. Focus on enjoying your meal and relaxing while you eat.

Eat the protein on your plate first. One quick tip is to eat whatever protein is on your plate first so you can help to speed the signal to your brain that are full.

Skipping Your Morning Breakfast

When you skip out on breakfast (arguably the most important meal of the day), you not only just set yourself up to overeat at lunch, but you’re actually telling your body to conserve energy and that translates to burning calories more slowly. It’s been said that people who skip their morning breakfast meal are 4.5 times more likely to be obese.

Try to eat within 1 hour of waking. Eating within an hour of waking up is the ideal time to get your breakfast in because you are more likely to overeat when you don’t consume food within the first few hours of daily activity. Read More…

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