Tabata Bootcamp

Tabata Bootcamp!  If you’ve found your way here, you know this is my latest venture and I am very excited to be offering this program.  Just a few minutes in front of people doesn’t do the program justice so give me a few moments of your time so I can give you a better understanding of what you’ll get when you sign up for this 8-week program.

First of all, Tabata Bootcamp is not something I just came up with on my own.  It was created by Mindy Mylrea and it is run by her and her husband through a company caller Savvier Fitness.  Mindy is a fitness guru and has her hands in many fitness companies and venues.  She is a master trainer for Schwinn Cycling, Body Bar, Bosu and Flirty Girl Fitness, among may other impressive qualifications.  You can check out more about her here: www.mindymylrea.com.  As with other fitness companies I’ve been involved with recently, I am so impressed with her level of fitness and commitment to the field and vision for “getting it out there.”  Yes, she sells a product, but she also does A LOT to get fitness into the hands of people everyday so that more and more people can attain a healthy level of living.  This matters to me.  This was one of the biggest draws for me when I was looking into taking the certification course for this class and why I decided to become a trainer.  Her belief in making people healthier was right in line with mine!

Second, Tabata itself is not a new concept.  Based on a study done in 1996 by Izumi Tabata, this high intensity interval training was not born but it’s effects were realized.  High intensity interval trainings, or HIIT workouts, have been the hot thing for awhile now and Tabata is one form.  Here is an article by ACE, “Is Tabata All It’s Cracked Up To Be?” that gets into detail about Izumi Tabata’s study and the benefits of the workout.

On to the benefits of Tabata Bootcamp!  As I said, what I loved about this program is what it does to get people healthy.  Studies have been done proving that it is difficult to lose weight and keep it off with just diet or just exercise alone.  You need to do both.  In order to continue to keep the weight off and maintain a healthy lifestyle by continuing to exercise and eat healthy you need to modify your behavior.  If you live your life like you’re on a diet, it’s probably not going to be easy to keep eating like that and you won’t maintain your weight.  If you are always dragging yourself to the gym and hate it day after day, you’re probably not going to keep it up.  When it comes to eating and exercising, most of us know what we’re supposed to be doing and eating, what choices we’re supposed to be making but for one reason or another we don’t always make the right ones.  Our current behaviors are getting in our way.  The beauty of Tabata Bootcamp is that in this program I will help you tackle, not only the exercise portion, but also nutrition AND behavior modification so that all the work we do over the 8-week program will continue to work for you and will not be lost after the camp is over.

Let me tell you how…

Habits.  We all have them.  Some good.  Some not so good.  There is mixed research about how long it takes to create or to change a habit.  But, the general consensus is that average is about 55 days most actions can become habits.  Hey, this bootcamp is just about that long!  Just enough time for most people to have created some great new healthy habits!!!

Support!  Savvier Fitness, the parent company of Tabata Bootcamp created and maintains for all of its trainers a fabulous website that each boot camper will have access to.  Through this website, we will have 24/7 access to each other.  You and me and you and our entire bootcamp.  You control how much information you want to make public.  (You will store all of your statistics on the website and your profile picture!)  We have a chat room but there is also a personal e-mail space for you to chat just with me.  You will be responsible to keeping a record of your daily food log and your physical activity.  I will keep track of this as well!  I will be able to see this and make suggestions for you where I think we can make improvements and add movement into your day.

Nutrition!  The site includes an entire nutrition package.  A nutrition guide with tools on how to make good food choices.  Daily nutrition videos and a 2-week introductory food meal plan.  One for men and one for women.  You are not required to use this.  It is just a guide and is there for those who would like it.  There is a posted recipe of the day and an entire library of recipes to search through; most are vegan.  Plus, as I said I will be there to monitor your food journals and help you make good food choices.  And…  who doesn’t make better food choices when they have to write things down and know that someone else is going to be reviewing them?  That alone is a great motivator!

EXERCISE!  My favorite part!  The program obviously includes the infamous Tabata workouts.  You will get 3 – 30 minute workouts with me a week!  Plus, you will do a 6 minute workout on your own at home every day with one day off.  You will access this “homework” workout through the website.  Do it first thing in the morning, if you can.  It will give you amazing energy throughout your day and the 6 minutes of working out will continue to burn calories for you long after you stop!  Ahhh…  the beauty of Tabata!!!  Your body actually burns calories recovering from these workouts!  So from the 6 minutes you did work (and 2 minutes is warm up and cool down!) you’ll burn about 50-60 calories working and then up to another 300 the rest of the day!  Worth getting up an extra few minutes for?  For the personal workout sessions we will focus on a different section of the body each day.  Lower body, upper body and then core.  There may be an optional bonus session for a steady state cardio or yoga if you’d like to join in as well.  Many details are still in the works.

Well, that’s it in a nutshell.  Again, I feel as if I’m not doing the program justice.  You just can’t get the feel for it until you’re in it.   If you are not happy with your current program or are looking to add to it, give this a try.  Or, if you are looking  to take that first step, this is for you!  Another great thing about Tabata Bootcamp, this program is not choreographed.  Each workout is done to each boot campers own maximum intensity level and at his/her own speed.  Everyone sets his/her own pace and you will all see results!

Any questions, e-mail me at christine@rlfwithchristine.com

Please “Like” me on FaceBook.  www.Facebook.com/Tabatabootcampbychristine and see you in Tabata Bootcamp!

Christine

 

Cucumber Dill Dip

I finally found a recipe I thought I lost but loved.  Yay!  Passing along so you can enjoy too.

1/2 cup plain nonfat (I used full fat) Greek yogurt

1/2 cup light (I used regular) sour cream

1 cup grated English cucumber

3 Tablespoons chopped fresh dill

1 teaspoon grated garlic

1/4 teaspoon salt (I used Mediterranean Sea Salt)

1/4 teaspoon freshly ground pepper

Sliced cucumber

Honestly, all I managed to save from the original recipe was my shopping list.  So, not sure what the actual recipe is.  I just combined all the ingredients (except the sliced cucumbers) and set in the fridge for an hour or so.  Then, you get to pull out the sliced cucumbers, the dip and ENJOY!

Christine

Are you Fed Up?

“Fed Up”, a new documentary due out tomorrow talks about something that has been on my mind for a while now.  The current state of food in America and what appears to be the battle of American food companies versus our health and more importantly, the health of our children.  So far, I have only seen the trailer for this film.  You can see it for yourself here: https://www.youtube.com/watch?v=aCUbvOwwfWM but everything I have seen is something I have thought.  I cannot wait for this film to be out!  I hope you will all go and see it.  I hope it makes an impact!  We need to be fed up!

I mentioned briefly in my first blog the statistic that our children will be the first generation to live shorter lives than their parents.  Are you ok with this?  There is something you can do about it!  It’s time for us to not be victim to big business anymore.  It’s time to say we’re not falling for your business plan.  It’s time to say our families, our children, our health matters.  It’s as simple as that!

NYC Mayor, Michael Bloomberg tried to take a stand and banned sugary soda drinks larger than 16oz sold in restaurants and other eateries.  Was he applauded?  No, he’s been sued by beverage makers and business groups ever since to reverse the ban.  He’s actually been trying to propose a study restricting the purchase of soda by food stamps but the USDA will not approve the pilot study.  I find this very telling.  This tells me exactly where the concerns of the USDA are.  It’s an old political saying, or is it crime scene investigating?  Follow the money!  The USDA pays out over $4Billion (that’s billion with a B) a year for soda with food stamps!  Seems to me the concern is more with the beverage makers and business groups who would risk losing money over the study than the people who might stand to gain from all the sugar they would not be ingesting from not drinking the soda.

A 12oz can of Coca Cola has 39g of sugar!  4 grams is 1 teaspoon of sugar.  For every soda a child has a day their risk of developing type 2 diabetes, something that used to be referred to as adult-onset diabetes goes up by 60%.  In 1980 the # of children who had Type 2 Diabetes was 0.  In 2010, the # of children with Type 2 Diabetes was almost 60,000!!!  Within the next two decades, it is projected that 95% of Americans will be obese.

Are you fed up yet?

What can you do about it?  First of all, stop drinking soda.  Maybe you didn’t agree with his decision because it was being forced upon you but NYC Mayor Bloomberg made a good call.  I applaud him for it!  And no, diet soda isn’t good for you either.  Stop drinking soda.  In my house, it’s a special occasion thing and even then I feel like I’ve just fed my kids crack.  And from what I’ve just learned from the trailer, I may as well have. If you’re an addict, like I admit I used to be, cut it out slowly.  Try cutting back first and then go every other day.  As with everything else you’re trying new that you want to stick; baby steps.  Find other options.  Flavored seltzer water is one.  If you find a flavor you like it’ll help wean you off.  And then, other things will start to fall into place as well.

Do it for you, your health, your kids and your future.  Let’s make sure they have one.  I’m not going to let that statistic determine their future.  Not if I can do anything about it!

Christine

 

Skinny Shake – Tastes like a Wendy’s Frosty

This has come across my news feed more than once and it looks too yummy to lose, so here it is in case you’re ever looking for it:

3/4 cup Almond Milk
about 15 ice cubes
1/2 tsp Vanilla
1-2 Tbsp unsweetened Cocoa powder
1/3 of a Banana
Blend.

I don’t know where it comes from originally but this recipe was copied from my lovely cousin’s FaceBook page from a group called Get Healthy Naturally.  Enjoy!

What’s your Fabulous?

There’s a story I think of often when I try to remind myself to be a kinder person.  I’ve gotten much better, but like many people (I think anyway) I tend to be quick to judge in my mind when I see someone I don’t know; and even when I do.  I had the opportunity when I was younger, my first real job, to work with my dad.  Every now and then we would go out to lunch together.  One day sitting in a parking lot eating our lunch a girl walked by.  (This was back when those lovely tight black spandex skirts were in style.)  I can’t even remember my comment but it was out loud and it was not very nice.  My father’s response was something along the lines of ‘How do you know she hasn’t just lost a lot of weight and isn’t super proud of she looks right now?’  I was kind of taken aback.  He was right.  Not only was he right and I could understand how that must of felt but now this girl had gone from being rather foolish in my eyes to being amazing since I would never have the guts to parade out in an outfit that formfitting no matter how great I felt about myself.  Good for her!  She must have felt fabulous!

Isn’t is funny how perception changes everything?  How many times have you thought one way about yourself and let that perception carry you through the whole day?  Or, how many times have you thought your hair or outfit or weight was so horrible just to go out and get a compliment on it that very day?  We tend to be so hard on ourselves.  A book I just read speaks to this.  In The Core Balance Diet, Marcelle Pick says, “A woman’s physiology isn’t static; it’s a reflection of her biochemistry, her nutrition, and all the things she’s doing, thinking and feeling – consciously or unconsciously – at a particular time in her life.”  She goes on to discuss a study done by Harvard University researcher, Ellen Langer back in 2007 where a group of 84 hotel housekeepers were studied to gauge the impact of what they were thinking – to see how the perception of how much exercise they were getting would impact their body mass.  Anyone who does housework knows how much energy is used cleaning all day and can imagine what kind of exercise the people were performing on a daily basis simply performing their jobs.  However, despite a workday that consisted of almost nonstop physical activity, 67 percent of these women interviewed did not believe they exercised enough, and their bodies appeared to bear this out with extra weight.  After measuring the women’s body fat, waist-to-hip ratio, blood pressure and bmi, she found that their body types largely matched their perceptions of how much they exercised.  Now here’s the amazing part… Langer split the group in half and let half the group know that they were in fact getting enough exercise but let the other half carry on as usual.  Guess what happened?  After a month, without any other modifications to their day, the half that now understood they were getting enough exercise LOST WEIGHT!  All their other initial assessments improved as well!  Talk about mind over matter.

Tabata Bootcamp creator, Mindy Mylrea in all her 6-minute videos loves to talk about how “Energy begets energy!”  It’s so true.  Expanding on that and furthering my point and Langer’s research above, positive energy begets positive energy.  Or…  “What you think about you bring about!”  This was something Mary Kay Ash used to say, along with things like, “Fake it until you make it!”  We’ve all seen quotes like these come across our FaceBook walls.  They’re inspirational but how much real thought do you give them?  Maybe it’s time to really put these thoughts into practice.  Let everyday day be your day to walk around like you just lost a ton of weight, even if you didn’t.  Because if you do, maybe it’ll kick off something inside of you that will help you achieve something you’ve been trying to accomplish.  It’s time to allow yourself to be fabulous.  Everyday!

And if you ever find yourself in a situation where that self doubt starts to creep in, because you always will because it always does, do like I did…  you call upon whatever support system you have and they will remind you how fabulous you are and then…  you strut!  Because, and this is my final quote and sometimes the hardest one to hold on to but sometimes to most useful when trying to keep yourself fabulous in your own mind, “What other people think of you is none of your business.”  Why?  Because they could just be some ignorant kid like me at lunch with their dad who doesn’t really understand just how fabulous you really are and who needs that to bring you down?  Not you!  So, who cares what they think anyway.  Carry on and be fabulous!

Christine

 

Real Life Fitness

Real Life Fitness?  How many of you currently belong to a gym you never go to?  How many times have you been resigned to begin new program or diet but didn’t see it through to the end?  Or worse, didn’t see the results you wanted or they didn’t stay?  Health and fitness isn’t about jumping onto the latest bandwagon.  It’s about lifestyle and true change.  It’s about something that fits into and becomes a part of your life.  Your real life.  Even if it’s a hectic, crazy-busy life, like mine.

Fitness is something that kind of just happened to me.  Kind of like how becoming overweight or getting sick kind of just happens to a lot of us too.  I tried something once (thanks again, Melissa!) and I loved it.  I was able to follow that one thing down path that lead me to where I am today.  Where I am right now is a place where I love to take everything I have and help others fit health and wellness into their everyday lives.  I wasn’t always here.  And I can see how very easily I won’t always be here if I’m not careful.  In my family we’re not perfect but we do ok.  Even still, in my house I can see how all my boys can eat similar things yet it effects some differently than other’s.  This is a fact of life.  We are all made differently and our bodies all react differently to what we put in them and to what we do with them.  Teaching my children how to manage their health and wellness now so they can never be on the latter end of this battle is one of my most important goals.  This being the first generation that is not expected to outlive it’s parents is a very sobering thought for me; and very saddening.  One I would like to disprove, at least in my own house.

It is so confusing out there right now!  There are so many forms of processed food, additives, allergies, etc.  Everyone has an opinion on which diet is best and why.  When you don’t even know where to start, you’ve got social media everywhere and find yourself bombarded with post after post of articles claiming things like why you shouldn’t eat a banana (a banana!) then I can see why it is so much easier to just throw your hands up in the air and grab whatever is closest to you.  Well, I also happen to love to read.  I read quickly and I find I can take in a lot of information.  It comes in handy when there is so much of it out there.  I love when I can truly talk with someone and find out what they are going through and let them know about something that they might find helpful.  There’s nothing better than being able to take something I know and be able to use that information to help someone else.

I am also a true believer in fate.  Recently, I came across an opportunity to take a new class allowing me to become certified as a Tabata Bootcamp instructor.  I am so excited about this certification for so many reasons.  First of all, it allows me to teach again outside of a gym setting.  Something I have missed immensely!  Obviously, teaching fitness classes is a huge step towards helping people achieve their fitness and wellness goals.  However, Tabata Bootcamp also comes with two other amazing components that are right up my alley…  One is a nutrition component!  The other is a behavior modification component that really teaches you to change your lifestyle.  So, in the end Tabata Bootcamp, a class I just found, has everything I’ve been trying to do all wrapped up in one nice little package.  OK, well it’s an intense butt-kicking package, but still… you get the idea.  I hope you’ll give it a try!

Christine