We all do it -    even our best made plans to eat healthy fail sometimes and we "cheat". Then we tear ourselves apart because of our choice (yes, it is A CHOICE).  Here are 3 things that you can do to recover quickly from it.

Have A Protein And Vegetable Day

 

     The very first thing that you should do if you encounter a setback is to have a high protein and vegetable day the next day. This will help to make up for the high influx of carbs that likely came in, helping you sustain a proper calorie balance between the two days.

Resist The Urge To Do Cardio Overload

     Many people will go this route and perform hours and hours of cardio training. This is only going to seriously stress the body out and will cause additional cortisol to flood your system.  Cortisol has the tendency to cause the body to store excess body fat, therefore having this present with the higher calorie intake you took in the day before isn’t going to be an ideal situation.

Focus On Moving Forward

     Put the set-back behind you. This is where many people go wrong – they feel like since they made one error, they’ve really blown it and are now on route to gaining back all the weight that they had lost once again. Instead, focus on what you’re going to do in the future to help prevent that same set-back from occurring. Was it a situation that set you off into an overeating frenzy?  Was it stress? Perhaps you need to work on your coping methods better?  Whatever the case, pinpoint why you suffered from the cheat set-back in the first place and then deal with it in a productive manner. This way, you can reduce your chances of cheating again.

By joining boot camp you have already made the effort to start your LIFE TRANSFORMING journey and you are damn well going to age strong, lean, self-sufficient, adventerous, graceful, joy-filled and beautiful. So there. Get in here. Daylights a burnin'.

 

Lindsey. Enough said.

     I am so thankful that I have a body that can perform well during my boot camp workouts, climb to the top of  14'ers without thinking twice, run the newest mountain trail right when it opens and go to yoga on a regular basis so that I stay flexible. I plan on living to a "ripe old age". And I plan on doing all of the activities I do today. So. I HAVE TO MAKE EXERCISE A PRIORITY IN MY DAILY LIFE. No matter how busy I get, no matter how many things are put on my to-do list, no matter what shows up during the day, no matter what trys to get in my way, I HAVE TO KEEP THE BIG PICTURE IN SIGHT.  I am aging. I want to be self-sufficient as I age. I don't want to have my age or my health stop me. Don't let this happen to you:

5 years goes by in a flash. You matter. Your life matters. Stop making excuses. We all have the same 24 hours in a day. Take one of them to get the exercise you need to live well as you age. Get to boot camp where you can jump, pull, push, drag, climb, swing, lift, run and row yourself younger every day.

Shout-Outs: Gerri: first rx'd workout 14# wall ball, 35# kettlebell, Shayne: hill mile time 10:01 to 9:30 to 8:43, Lisa F. hill mile/OH bar hold/Cindy rounds/power clean workout time 40:30 to 38:10, Vanessa 51:08 to 47:03.

So many ways to use barbells and pullup bars:

 Charlotte - Two minute overhead bar hold.

 Sara- we had to put ankle weights on her to try and keep her grounded:)

JJ - side to side L-raises.

News:
The 4:20-5:20 pm boot camp class will resume Monday, August 20th! This class, along with the 5:30-6:30 pm class, will meet on Mondays, Wednesdays and Thursdays.

The 6:30 am class will be yoga beginning Friday, August 24th.

 Janet - weighted box dips.

 Shayne - weighted russian twists.

Shannon - weighted box step-ups

 Sara - body weight one-arm handstand. We never really know what to think of her:)

Shout-Outs: Shannon started boot camp with the goal to run around the entire perimeter of the gym without stopping. Today she did just that! Double Unders: Katie M.: 12, Ashley: 20, Katie O.: 7  Meera: 5. Amy Bray won the last Body Transformation Challenge. She has continued to eat according to the Zone diet and has lost another 13 pounds in 4 weeks!

Yes. All of the above is TRUE. When was the last time you had regrets over your workout?

Shout-Outs go to all the women who did the "Pick Your Poison" workout yesterday. Some of the highlights: Kelley: 210 double unders, Charlotte: 210 wall ball, Kristen: 120 deadlift, Jessica: 325 pushups, Maria: 120 wall ball, Christie: 325 wall ball, Kristina: 78 pushup and 171 ball slam, Meera: 45 renegade row, 276 ball slam, Caren: 91 renegade row, Jennifer: 78 renegade row, Gabby: 378 wall ball, Katie: 91 box jump, Amy: 105 wtd. box step up, Shannon: 276 kettlebell swing, Liz: 153 wall ball, Janet: 210 ball slam and 32 cal row, Pam: 30 min cont. row, Heather: 171 ball slam, Cara: 168 deadlift, JJ: 300 ball slam.
Last time we did this workout was in April. Some noteables from then to now for the women who did the same exercise:
Gerri: 351 to 378 ball slam.
Shannon: 231 to 276 kettlebell swings.
Janet: 276, 15# ball slam to 210, 20#. She increased her weight 5#!
Kim: 300 to 351 ball slam.